Hancock Health Boomerang Issue 20 October 2022

EATING RIGHT, STAYING FIT… WE’VE GOT YOU COVERED!

Get in the Groove of Healthy Eating

Are you eating the right healthy foods? Is there too much dairy in your diet? How much sugar is too much? Surprisingly, the answer to all these questions can be found in one simple guide for you to follow: the Eatwell Plate for kids!

What is the Eatwell Plate for Kids?

The Eatwell Plate is a guide to eating well and is designed to help kids get the right amount of food and nutrients in their diet. The Eatwell Plate is divided into five food sections or groups. These five sections work together to instruct you on what food you should consume daily and how much of it.

What are the 5 sections of the Eatwell Plate for Kids?

• Fruits and Vegetables

• Carbohydrates

• Proteins

• Dairy and other alternatives

Fruits and Vegetables:

This section of the Eatwell Plate represents important vitamins and minerals that the body needs for growth and development; this includes vitamin C, A and K as well as calcium, iron and folate. Having fruits and vegetables should be as important as drinking water each day!

Carbohydrates:

The carbohydrates section represents foods that provide energy like sugars, grains, or starchy vegetables. Rice, pasta, and potatoes are all foods rich with carbohydrates. Kids should eat equal amounts of fruits, vegetables and carbohydrates.

Proteins:

Dairy and other alternatives:

This section of the Eatwell Plate includes milk products such as cheese or yogurt but also includes non-dairy alternatives like soya milk or almond milk which can be used in place of cow's milk if needed by someone with an allergy or intolerance to dairy products. This food group helps kids have stronger bones and healthier muscles.

Oil and Fats:

Note for Parents:

Encourage your child to follow the Eatwell Plate guidelines from childhood so they can learn what a healthy diet looks like from an early age. Eating well will help your children stay active and strong–both mentally and physically!

The protein section represents foods such as meat, fish or eggs that contain all the essential amino acids needed by our bodies to build muscle mass. Proteins are super important! We need them to help our bones, muscles, and organs to grow.

The oil and fats section represents concentrated energy sources found in many foods and are made up of building blocks called fatty acids. Think fatty foods and sugary drinks or treats. The amount of oil and fats you consume should be limited to small amounts. Otherwise, too much in your diet can raise your cholesterol, which increases the risk of heart disease.

Why is it helpful to follow Eatwell Plate guidelines?

The Eatwell Plate is a great way to understand which foods should be eaten more often and which ones should be eaten less often. It shows you how to balance your diet to make sure you are getting the right amount of vitamins, minerals and other nutrients every day.

For instance, the Eatwell Plate shows that most of our food should come from the main parts of the plate: wholegrain starchy foods like potatoes, bread and rice; fruits, vegetables and meat.

We should only have small amounts of foods from the other parts of the plate: fullfat dairy products like butter and cream; fried or battered foods such as fish fingers or chicken nuggets; sugary sweets

and drinks with added sugar. In excess, these foods contain too much fat and sugar which can lead to weight gain or other health problems if you eat too much of them.

"A great way to get excited about eating healthy is meal planning with your family. Think about options - do you like broccoli or cauliflower better? Which would you prefer this week? Try adding as much color to your plate as possible. Make it a rainbow of healthy foods. Make your snacks seasonal and fun! A few great ones for fall are apple donuts, pumpkin energy bites and cheese and fruit kabobs. Follow the guide

Do you ever feel like there is NOTHING to eat? So, you grab a handful of potato chips and a soda pop? That’s a fun special treat, but if you’re looking for some healthy snack ideas, here are 50, plus recipes on page 9.

1. Frozen Grapes

2. String Cheese/Cheese Sticks

3. Banana (small)

4. ½ Banana Popsicle (peel and freeze)

5. Low-Fat Greek Yogurt

6. Apple Slices with Peanut Butter (1 tbsp)

7. 100-Calorie Bag of Popcorn

8. Applesauce-Unsweetened

9. Raw Veggies with Hummus

10. Almonds (1 oz)

11. Apple (small)

12. Beef/Turkey Jerky (1 oz for low-sodium)

MICHELLE GRAVES, RD, LD, CHWC DIETITIAN/NUTRITIONIST, CERTIFIED HEALTH AND WELLNESS COACH HANCOCK WELLNESS CENTERMCCORDSVILLE

13. Chocolate Milk (8 oz)

14. Hard Boiled Egg

15. Sunflower Seeds

16. Cottage Cheese

17. Sliced Cantaloupe/ Honeydew

18. Raisins (1 oz)

19. Pita Bread and Hummus

20. Rice Cakes

21. Sugar-Free Jello

22. Frozen Yoplait Whips Yogurt

23. Air-Popped Popcorn

24. Pistachios (12-15)

25. Clementine

26. Olives (6-8)

27. Blueberries with 2 tbsp

Fat-Free Cool Whip

28. Ants on a Log (Celery with Peanut Butter and Raisins) 2 tbsp

Peanut Butter

29. 1 cup Mixed Berry Salad (raspberries, strawberries, blueberries and/or blackberries) tossed with 1 tbsp Fresh Orange Juice

30. Peanut Butter and Bananas on Whole Wheat Bread

31. Trail Mix (dried fruit, sunflower seeds, nuts and light cereals)

32. Orange Slices

33. Cherry Tomatoes

34. Small Green Salad with Light Dressing

35. Mango Smoothie

(frozen mango, Greek yogurt, splash of orange juice)

36. Kabobs (low-fat cheese, pineapple & cherry tomatoes on a stick)

37. ½ Cinnamon Raisin Toast topped with Peanut Butter and Banana Slices

38. Grilled Pineapple (grilled or skillet on medium heat until golden)

39. Baked Apples (1 apple, cored, filled with 1 tsp brown sugar and cinnamon. Bake until tender.

40. Strawberries dipped in Fat-Free Cool Whip

41. Light Tortilla topped with Egg or Tuna Salad, Carrot Shreds and Cucumber Slices

42. Parfait (Greek yogurt or plain yogurt, fruit and granola)

43. Bowl of Bran Flakes with ½ cup Skim Milk and Berries

44. Veggies with Guacamole

45. Triscuits’ Thin Crisps dipped in Cottage Cheese or Hummus

46. Pretzels

47. Cheese Breaded Tomatoes: Two Roasted Plum Tomatoes, sliced, topped with 2 tbsp Breadcrumbs and a sprinkle of Parmesan Cheese

48. Sugar Snap Peas

49. Steamed Veggies

50. Apricots

WHAT'S FO

F U N M E N

WHAT'S FO

F U N M E N

WHAT'S FO

Peanut butter a wheat waffles, cheese sticks, a retzels, cucum butter for dipp omatoes and errie turke at w or di

F U N M E N

Peanut butter a wheat waffles, c cheese sticks, a Pretzels, cucum butter for dippin tomatoes and o and blueberries

Peanut butter a wheat waffles, c cheese sticks, a etzels, cucum utter for dippin matoes and o d bl b rries urke at wi r dip

A" Turkey” turke whole wheat wi hummus for dip oranges

VISIT US AT HANCOCKWELLBEING.ORG FOR MORE RECIPES AND HEALTHY TIPS

Kids are Cooking in Hancock County

by Janelle Keusch FACS Teacher & Department Chair FCCLA Advisor Greenfield-Central High School

We will soon be hosting kids' cooking nights and summer cooking camp as fundraisers for FCCLA. Interest in the culinary arts has always been popular at GCHS, but it's grown considerably over the last few years. Previously, we only had semester classes, now you can take several sections of culinary classes year long, including a nutrition class.

For our Hancock County elementary students, I encourage them to get in the kitchen early. Not only does it help create great family memories, but also, helps develop a mature palate and a taste for fresh, healthy ingredients. Plus, learning to measure, mix, chop and slice are great practical skills and even helps with math! One of my favorite kid-friendly recipes to start budding kid chefs out with is banana pudding!

Enjoy, and I'll see you at our FCCLA kids cooking nights and summer camps."

For more information about cooking classes in Hancock County, contact MRS. JANELLE KEUSCH

AT JKEUSCH@GCSC.K12.IN.US

Banana Pudding Recipe

RECIPE BY JANELLE KEUSCH

BANANA PUDDING CUPS INGREDIENTS:

• 1 box of vanilla pudding mix 3.4 oz

• 2 cups milk

• 1 box Vanilla Wafers

• 2-3 bananas

• 2 cups Cool Whip

DI RECT IONS:

1. In a large mixing bowl, combine pudding mix and milk. Whisk for 2 minutes.

2. Add 1 cup of Cool Whip to the vanilla pudding mixture. Stir with a rubber scraper.

3. Slice the bananas using a butter knife and cutting board.

4. In a small clear cup, place a layer of Nilla Wafers, then bananas, then pudding. Top with extra cool whip and garnish with wafer and banana slice.

5. Enjoy!

APPLE DONUT Recipe

INGREDIENTS

• 3 apples, cut into 1/2” thick slices

• 2 c. water + juice of 1 lemon* (see notes)

DONUT “FROSTING”:

• 1/2 c. peanut butter, creamy and natural (or sunflower seed butter for nut free option)

• 1 Tbsp. cocoa powder

TOPPINGS OPTIONS:

• rainbow sprinkles

• chocolate sprinkles

• cacao nibs

• mini chocolate chips

• granola

• chopped nuts or seeds

DIRECTIONS

1. Cut small circles out in the middle of each apple slice.

2. Soak the apple rings into the water and lemon juice mixture for 5-10 minutes. Pat dry completely.

3. Mix together the peanut butter and cocoa powder until smooth and well combined. Slather over each slice.

4. Add the toppings of choice.

SIX GREAT AND EASY WAYS FOR KIDS AND FAMILIES TO STAY IN SHAPE

Staying in shape means a lot of things to different people. Here are some ways you can spend some time with your family while getting some exercise!

01

GO FOR WALKS BEFORE OR AFTER DINNER

When the weather isn’t too hot or cold, go on family walks before or after dinner. This is a great way to get in some physical activity, while also spending quality time with family!

02

TURN UP THE MUSIC AND DANCE

Dancing is a great way to exercise and burn calories – plus it’s super fun! Move your furniture around in your living room to create your own personal dance floor. Don’t forget to turn up the tunes!

Take a break between homework sessions for a race around the block, the house, or up and down the stairs. Do a couple of laps or up to three minutes of cardio–push-ups, sit-ups, jumping jacks, etc. Get smart and healthy at the same time!

05

04 03

Eating healthy is a go-to method for staying in shape. Why not work together as a family to plan and make some healthy meals together? Not only will this teach children the importance of healthy eating, but it will allow them to work on their cooking skills, too!

HAVE A WEEKLY SPORTS NIGHT

Set aside one day a week for family sports night. If your family is really into baseball or basketball, make that your activity! Or you can pick a different sport each week. What’s most important is that you get outside and play!

TURN HOMEWORK BREAKS INTO FITNESS BREAKS

COOK HEALTHY MEALS TOGETHER

It’s the fall, which means there are leaves are everywhere on the ground. Get together as a family and see who can catch or rake up the most leaves (and fastest)! Or if gardening is more your style, work together to plant bulbs or vegetables in the garden.

WANT TO BE MORE ACTIVE?

There are lots of ways kids in Hancock County can stay active, including through the Hancock Wellness Centers. Did you know kids can have a membership once they are 8-years old? Check out these opportunities with your parents to keep you healthy and active!

KID FIT

Kid Fit is a designated time during the day when children are able to exercise with their parents by swimming, playing basketball, or walking on the track (McCordsville and New Palestine).

• 3 months-11 years

• Parents, Grandparents, or Legal Guardian must be a member or paid guest

• Parents, Grandparents, or Legal Guardian must stay directly with their child at all times

• $3 per child per visit OR unlimited $20 month

HOURS

Monday - Friday 1 p.m. – 5 p.m., 7 p.m. - 8:30 p.m., Saturday - Sunday noon – 4 p.m.

HEY, PARENTS!

MEMBERSHIP

Starting at 8-years old, your child can be added to your membership so a healthy workout routine can be established as a family. Your child will have access to our TechnoGym machines, Group Exercise classes, pools, and their own fitness journey via our TechnoGym key.

• Must be a minimum of 8-years old

• Child Agreement for those under 16 is required to go over rules and equipment safety before first use of equipment and policies

• ALL children 8 – 13-years old must have parent/ legal guardian/ grandparent/16+ on same account with them at all times

• ALL children 14 –15-years old must have member/ guest over the age of 16 with them at all times claiming responsibility of them

• Children that still qualify for Jungle Club ages can be a member and still go to Jungle Club

SWIM LESSONS

Private and semi-private lessons are available by appointment through our swim instructor, Emily.

FOR MORE INFORMATION

PLEASE CONTACT EMILY AT EGILBERTSON@HANCOCKREGIONAL.ORG.

• Private Lessons

• Member: 3pk for $75 or 6pk or $140

• Non-Member: 3pk for $90 or 6pk for $170

• Semi-Private Lessons

• Member: 3pk for $60 or 6pk for $105

• Non-Member: 3pk for $75 or 6pk for $135

MAKING HEALTHY CHOICES

Virtual Fitness and Cooking Resources for Kids

Whether you’re trying to improve your own health and wellness, or you’re just looking for ways to stay entertained, virtual fitness and cooking classes are great opportunities for getting fit and learning new skills. The best part is that there are tons of options out there, so you can find something that is right for your needs and interests!

Virtual Fitness Classes for Kids

Virtual fitness classes are a great way to get started with an exercise routine. It’s easy to keep up with them on your own schedule and they're great for any level of fitness. You can find free virtual fitness classes on YouTube and other sites. Here are some of our favorites:

Yo Re Mi

Looking to channel your energy with music, yoga, and mindfulness activities? The Yo Re Mi app offers fun and exciting yoga adventures to keep kids active, engaged and learning without stress. Sing, stretch and breathe at home, at school or on the go!

Little Sports

This YouTube channel features 15-minute videos that incorporate a variety of fun exercises to strengthen your core, coordination, and balance.

Yoga Ed.

This YouTube channel offers a variety of videos from 10 to 30 minutes in length focusing on different yoga practices for kids, teens, and adults.

KidzBop Dance Along

Who’s ready to bust a move? This KidzBop Dance Along channel on YouTube allows kids to exercise all while having a dance party in their living room.

There are also paid virtual fitness classes available that you can enroll in. Many of these classes are made by fitness professionals who want to share their knowledge with others. Here are some paid virtual fitness classes that you can try out:

Lavner Education

Lavner Education is an online platform offering virtual fitness classes for kids all year round. With live online courses in martial arts, cardio boxing, yoga, esports workouts, superhero training, and more, Lavner offers plenty of ways for kids to “be active, be happy, and be fit!”

Skillastics

Looking for a paid online fitness class that you can do at your own pace? Skillastics’ self-run 30-day virtual programming with unlimited use is perfect for you! Choose from a variety of courses, such as basketball, folklorico dance, kickboxing, mindfulness, pilates, sport stacking, HiiT, and more.

PRO TIP: It’s important to check the reviews before signing up for anything online so that you know what you’re getting into.

Virtual Cooking Classes for Kids

Virtual cooking classes are a great way to learn how to cook and prepare your own food. It's important to learn how to cook so that you can take care of yourself and not have to rely on process foods when you're older. The best part is, there are plenty of fun virtual cooking classes that allow you to learn at your own pace. Here are some free virtual cooking classes that you can try out:

Festival Foods

This YouTube channel offers “Kids in the Kitchen,” a virtual cooking series specifically designed for kids. Learn how to make fun and tasty dishes like breakfast sandwiches, deviled egg sailboats, mini taco cups, and more!

Messy Hands

With the Messy Hands YouTube channel, you can learn to make just about anything! You'll find everything from how to make homemade pizza crust, to how to make a PB&J sandwich. You'll also get helpful tips on how to cook healthy meals at home, which is a great way to save money and eat healthier.

Kids Create with Zoe

The Kids Create with Zoe YouTube channel is a great way to learn cooking skills and try new recipes without worrying about making a mess in the kitchen — and since many of the meals are kid-friendly favorites like grilled cheese or spaghetti, you won't have to cook something super unfamiliar either!

There are many different types of virtual cooking classes available online these days that can help teach kids about food preparation, nutrition and even how to make desserts! Some popular paid virtual cooking classes include:

Raddish

Raddish is a paid monthly subscription designed to teach kids how to cook and bake while expanding their horizons through global cuisines and diverse cultures. Membership includes a monthly cooking kit and access to their exclusive collection of digital recipes.

The Kids’ Table

The Kids’ Table offers a full lineup of virtual cooking classes for kids, teens and families. With interactive instruction from their team of instructors, young chefs get to chop, mix and roll their way to a new delicious dish in each class– and there’s enough to share with the entire family!

Real Food 4 Kids

Named one of the best Online Cooking Classes for Kids in 2021 by The Spruce Eats, the Real Food 4 Kids online cooking school is a great way to learn how to prepare and cook food all on your own! Each lesson includes a recipe sheet and narrated, kid-led videos with new recipes added each month.

O L R L L I N W P W R R R W

F S U T N N O O A R A N P A

O E N I T A R L P T G L R L

O L N F E N E K I F K R I K

D B I U K P A O R T O N N I

H A N N L O T U U T U N G N

E T G Y W R I T E E N G P G

A E O E R T N E G R Y R E L

L G N O S I G I N O O B A E

T E D G T O A F W T N Y U I

H V W N A N R D E G U L F D

Y O W E H S D I E T E O T S

I E O D O H N U O V U I H R

E F G Y N U A Y I F R A A T

PORTIONS | PROTEIN | RUNNING | DAIRY | WALKING

FUN | VEGETABLES | WORKOUT | FRUITS

HEALTHY | EATING | FOOD

Become the healthiest generation ever!

When you know more about your health and how to take care of it, you can be more, do more and have more fun — starting now!