C-4 • FEBRUARY 14, 2011 • WEST SIDE SHOPPER-NEWS
Healthy after school snacks Offering healthy snacks to children is important to providing good nutrition and supporting lifelong healthy eating habits. Here are some ideas for nutritious foods that will keep without refrigeration and will help fuel your children for after school activities. Your goal is to combine two food groups, like protein Casey and carboPeer hydrates, Registered which will Dietitian fill them up and provide good fuel for activities, along with liquids to keep them hydrated. If choosing a grain for the carbohydrate, make sure it is whole grain. N Peanut butter and vegetables – If your kids like peanut butter, chances are they’ll like “ants on a log,” which are peanut butter-filled celery sticks dotted with raisins. Try using other dried fruits in place of the raisins for more interest. N Peanut butter and crackers – Peanut butter is a great food for instant snacking and good nutrition. Choose whole grain crackers and even crusty bread slices. N Ready-to-eat cereal – Many ready-to-eat cereals, especially those which contain whole grain and not much added sugar, are very nutritious. N Homemade snack mixes – Have your child go to the store with you and pick out some nutritious and some “junky” foods to make your own snack mixes. Adding a few M&M’s to the mix is OK; just make sure most of the foods are nutritious. N Cereal bars – Make sure to check the nutrition label on cereal bars. Choose ones with the highest percentage of nutrients per serving for your child’s health. Luna bars and Kashi bars are great choices. N Fresh fruit mixes – Choose fruits that will retain quality even out of refrigeration, like grapes, cherry tomatoes (yes, they are a fruit!), small pears and apples, bananas and oranges (especially clementines). N Dried fruit – Check the label of fruit rolls; some have very good nutrition. And any combination of dried fruits, including nuts, makes a wonderful, nutritious snack.
Shape up at Camp KidWell T
he Wellness Center at Dowell Springs has created an innovative program for youngsters during Spring Break. Camp KidWell will offer high-energy exercise for kids in kindergarten through 5th grade. The program is from 1-4 p.m. March 14-17 and is limited to the first 30 to register. The cost is $90. Lisa Wolf, managing director, said the camp will include obstacle courses, jump rope and dancing to fun music. “They will get completely worn out.” Camp KidWell is open to all. Membership at the Wellness Center is not required. Dietitian Casey Peer will offer a nutrition component with food science, interactive games and a chance to prepare and taste healthy treats.
The problem In the United States, childhood obesity affects approximately 12.5 million children and teens (17 percent of that population), according to the Centers for Disease Control (cdc.gov). Obesity among children and teens tripled in the 1980s and 1990s, from nearly 5 percent to approximately 15 percent. In the short term, obesity in children can lead to psychosocial problems and to cardiovascular risk factors such as hypertension, high cholesterol and abnormal glucose tolerance or diabetes. In one study, 70 percent of obese children had at least one additional cardiovascular risk factor, and 30 percent had two or more. The CDC recommends changes in physical activity levels, and shifts in food consumption. “Strategies to reduce energy intake include decreasing consumption of high energy-density foods, increasing consumption of fruits and vegetables, decreasing consumption of sugarsweetened beverages, and decreasing time spent watching television and exposure to food marketed to children.”
PROGRAMS AND OFFERINGS Arms and Abs – Designed for quick, convenient 30-minute group sessions, our Arms and Abs class helps you gain strength using your own body weight, dumbbells, resistance bands, BOSU balls and more. Pilates – Improve your balance and core strength with our Pilates class. Yoga – Learn essential yoga basics and experience the wellness benefits of poses, bends and relaxation in our one-hour group sessions. Pilates/Yoga Combo – Our onehour Pilates/Yoga Combo group fitness class utilizes specially selected pilates and yoga exercises to increase your muscle strength, endurance and overall flexibility. Pump – Ideal for everyone from beginners to experienced exercisers, our Pump class targets every major muscle group. With minimal down time between exercises, you’ll get the most out of using the body bar, dumbbells, BOSU, step bench and more.
Spin – Ready to challenge yourself by starting your own spinning regimen? Spin is an entry-level spinning class lasting 4560 minutes, perfect for beginners. Cycle In, Yoga Out – An ideal fit for both beginners and veteran spinners, this is your chance to change up typical spin class routines by starting with 45 minutes on the bike and ending with 15 minutes of standing yoga – all in our 60-minute group classes. Kid Fit – Don’t let busy schedules get in the way of your exercise regimen. Fit in your own workout while your kids enjoy a fitness class designed just for them. This one-hour group fitness class for ages 6-12 is focused on making physical activity fun for kids – and giving you a break from supervising. Power Hour – Push yourself in our one-hour Power Hour
class with 30 minutes of hardcore cycling hills, sprints and races, immediately followed by 30 minutes of intense leg and ab work. Functional Fitness – Class involves a variety of exercise, including but not limited to: cardiovascular, balance and strength. Appropriate for seniors or individuals who desire fitness gains with little impact on the joints. SmartFit by Knoxville Orthopaedic Clinic – In collaboration with our expert partners at Knoxville Orthopaedic Clinic, SmartFit classes aim to minimize the risk of future injury for young athletes ages 8-18. Xpress Fitness – Ideal for working individuals and travelers, our convenient morning Xpress class fits a total-body workout into only 45 minutes. Work It Circuit – Designed for females only, you can
feel comfortable in this 60-minute total-body workout created just for you. Healthy Eating Series – It’s all about food! Classes are designed to provide you a hands-on, food-based learning experience to bring comfort to your kitchen. Each month will highlight a new topic to help YOU find success with nutrition. Eating with Diabetes Made Simple – This 90-minute group class is specially designed for those with diabetes, and focuses on reading food labels, meal planning and eating away from home or on the go. Grocery Store Tours – Get out of the classroom setting and take a closer look at how to properly read food labels and recognize healthier choices right on the grocery store shelf! You’ll discover there are a lot of choices available that pack as much flavor as nutritional value.
Kids in the Kitchen (Healthy Cooking) – When the kids get involved in preparing nutritious meals, eating right becomes something the whole family looks forward to. Our Kids in the Kitchen classes help families make time for healthy cooking and eating, even in the midst of busy schedules. Weight Management: Getting to the Basics – In this sixweek group program, you’ll meet 60 minutes per week to learn about identifying the barriers to successful long-term weight loss, plus effective strategies to overcome those barriers. Cardio Fit – One-hour beginner-level class with cardiovascular focus. Class participants will be instructed and supervised in use of cardio equipment on the gym floor. Train Well – Four-week series to provide basic and general information regarding
equipment use and safety. One session will focus on exercise guidelines, goal setting and planning a workout. Fit 4 Baby – A prenatal fitness program created to safely and effectively teach women to exercise throughout their pregnancy. Stroller Strides is offering this program for women in any stage of pregnancy. Classes include warm-up, strength training, cardio, stretching and balance exercises. Hearing Healthcare Clinics – Bridgewater Speech and Hearing will facilitate seminars focused on communication strategies to assist with hearing related challenges. The series of hearing seminars is free and will be held the first and third Thursdays of the month at 10 a.m. Bridgewater will offer free hearing screenings, hearing aid cleanings and checks the third Thursday of each month.