KidFit Online

Don’t let your child’s sweet tooth become a tooth ache this season! Follow these tips to have a safe and healthy Halloween:
• Go trick-or-treating with your child to ensure their safety. Remind them of all of the regular rules they should abide by—look both ways when crossing the street, not to run too far ahead of you, and to be aware of any teenage mischief makers that might be around that night.
• Keep your child’s candy bucket small. When it is filled, go back home and pass out candy to other trick-or-treaters with your child.
• Don’t keep the Halloween candy around until Thanksgiving—after a week or two, toss the uneaten candy away.
• Some great alternatives to passing out candy on Halloween: pretzels, peanuts, animal crackers, and even small toys can be a refreshing change of pace!

Keep an eye on your children this Halloween and let them enjoy the holiday without letting them go overboard!

When your child is having trouble in school, it’s never right to assume it’s from lack of trying. There are a number of reasons why your child may not be doing as well as he could. Maybe he lacks the motivation he needs to keep going when assignments and tests get difficult. He could be embarrassed to participate in class for fear of getting an answer wrong. It could even be that he has trouble maintaining his focus in class.

To help keep your child motivated in school he has to take an active part in his education. This means participating in class, completing assignments and asking questions. This may seem frightening to some children who would rather sit quietly than risk making a mistake in front of their classmates, but it’s the only way for them to reach their full potential.

Help motivate your child in school by teaching him how to set goals. Focus on small goals before going for the big picture. For example, instead of setting a goal to get an A in math on his next report card, your child should set a goal to get an A on the next test, or even more specifically than that, to practice his math problems every night. Focusing on small tasks as a means to reach a big goal make the goal seem more attainable.

You should always celebrate with your child when he reaches a goal. This can even be added incentive to make him work his hardest. You could tell him you will take him bowling or to his favorite restaurant when he gets that A in math. After the celebration comes another important step: set the next goal.

Your child may need help with class participation. It takes confidence to raise your hand to answer a question, write your answers on the blackboard or volunteer to help in class; however, this type of participation is necessary for your child to get the most out of his education. So how do you make your child more confident?

Start by finding something he loves to do, whether it is baseball, ballet, painting, or any other activity your child is enthusiastic about. Chances are if they enjoy doing something they will be more apt to take an active role in it. This proactive approach means they will be building their skills, something that definitely increases confidence.

Mary Barrett saw a big difference in her son Christopher’s confidence in only a short time after he started doing karate. “He has shown a great improvement in his school work,” she said. “His teachers have also seen the difference in him; he participates more in class and shows more self-control.”

The start of a new school year is the perfect opportunity to find new ways to jumpstart your child’s education. All he may need is a little bit of confidence and dedication to reach his full scholastic potential. Karate is an activity that can give him what he needs to succeed, whether that is more focus, the courage to stand up to peer pressure, or increased confidence. Whatever method you choose for helping your child improve in school, let him know that as long as he puts forth his best effort, you will be proud of him.

Contributed by Solomon Brenner Master instructor of Action Karate and Author of Black Belt Parenting. New classes are forming now ages 2 & up Call to reserve you spot 215-355-5003

Solomon Brenner
Master Instructor Action Karate
Author Black Belt Parenting “the art of raising your child for success”

Apple Yogurt Smoothie

Recipe created by Chef Rick Tramonto of Tru restaurant, Chicago, on behalf of 3-A-Day™ of Dairy

Makes 2 servings
Prep Time: 5 minutes
Cook Time: 5 minutes

Ingredients
2 cups lowfat vanilla yogurt
1 granny smith apple, cored, peeled and diced
1/2 cup orange juice
1/2 cup ice
2 tablespoons honey

Directions
Mix all ingredients in a blender or food processor until smooth and pour into tall glasses. Garnish with sliced almonds, julienne mint and 1/2 teaspoon of honey, if desired.

Nutrition Facts per serving

Calories: 330
Total Fat: 3 g
Saturated Fat: 2 g
Cholesterol: 10 mg
Sodium: 160 mg
Calcium: 45% Daily Value
Protein: 13 g
Carbohydrates: 66 g
Dietary Fiber: 1 g

Baked Pears with Vanilla Yogurt and Granola

Recipe created by 3-A-Day™ of Dairy

Makes 4 servings
Prep Time: 30 minutes
Cook Time: 35 minutes

Ingredients
2 medium pears (Bartlett or D’Anjou pears)
1/2 cup apple juice
1 cup water
1 tablespoon honey
3 (6-ounce) containers lowfat vanilla yogurt
1/2 cup lowfat granola
Mint leaves, optional

Directions
Preheat oven to 375 degrees Fahrenheit. Cut pears in half lengthwise and remove core with a melon baller or small spoon. Place pears, cut side down, in a shallow baking dish just large enough to hold them.

Pour apple juice and water over pears; drizzle with honey. Cover pan loosely with foil and bake about 35 minutes or until tender. While pears are baking, place granola in a shallow baking pan or pie plate and toast in oven 10 minutes; set aside.

When pears are done, pour baking liquid into a small saucepan and reduce over medium heat until about 1/4 cup of syrup remains; set aside to cool.

Line a colander with paper towels and place over bowl to catch drips. Pour yogurt into colander and allow to drain about 30 minutes. Divide yogurt among 4 shallow bowls. Place warm pear half, cut side up, over yogurt. Top with toasted granola and drizzle with syrup. Garnish with a mint leaf, if desired.

Yield: 1/2 pear plus 1/4 of yogurt mixture, per serving

Nutrition Facts per serving
Calories: 240; Total Fat: 2.5 g; Saturated Fat: 1 g; Cholesterol: 5 mg; Sodium: 115 mg; Calcium: 25% Daily Value; Protein: 8 g; Carbohydrates: 49 g; Dietary Fiber: 3 g.

Pumpkin Pancakes

Recipe created by 3-A-Day™ of Dairy

Makes 4 servings
Prep Time: 5 min
Cook Time: 15 min

Ingredients

For the topping:
2 cups lowfat vanilla yogurt
1 cup raisins

For the pancakes:
1 cup all-purpose flour
1 tablespoon sugar
2 teaspoons baking powder
1/2 teaspoon cinnamon
1 cup 1% lowfat milk
2 tablespoons melted butter
1 egg
1/2 cup canned pumpkin
1/2 cup lowfat vanilla yogurt

Directions
In a small mixing bowl, briskly combine vanilla yogurt and raisins until yogurt becomes a looser texture. Reserve. For the pancakes, combine flour, sugar, baking powder and cinnamon in a large mixing bowl.

In a medium mixing bowl, combine milk, butter, egg, pumpkin, and yogurt, mixing well.

Add wet ingredients to flour mixture and stir until just moist. Do not overmix. Batter may be lumpy. For thinner batter, add milk. Lightly coat a griddle or skillet with cooking spray and heat on medium. Using a quarter-cup measure, pour batter onto hot griddle. Cook until bubbles begin to burst, then flip pancakes and cook until golden.

Serve warm, topped with yogurt-raisin mixture and dusting of cinnamon.

Nutrition Facts per serving
Calories: 490; at 10 g; Saturated Fat: 6 g; Cholesterol: 80 mg; Protein 16 g; Carbohydrates: 86 g; Sodium: 490 mg; Calcium: 45% Daily Value.

Turkey and Sweet Potato Wrap

Recipe created by Chef Priscila Satkoff, chef/owner of Salpicón, Chicago, on behalf of 3-A-Day™ of Dairy.

Makes 8 servings
Prep Time: 20 minutes
Cook Time: 20 minutes

Ingredients
1 medium onion, finely chopped
1 medium sweet potato, peeled and cut into 1/2-inch pieces
1 (14-ounce) can low-sodium, reduced-fat chicken broth
2 tablespoons diced celery
1/2 teaspoon salt, optional
1/2 teaspoon sage
1/8 teaspoon pepper
2 cups boneless cooked turkey, cubed
3/4 cup dry stuffing mix
8 (10-inch) whole wheat tortillas
2 cups shredded reduced-fat Cheddar cheese
Sliced jalapeño peppers, for garnish (optional)

Directions
In a large saucepan, place onion, sweet potato, chicken broth, celery, salt, sage and pepper. Bring to a simmer, over medium-low heat, and cook 10 minutes or until vegetables are softened.

Stir turkey and stuffing mix into vegetable mixture and heat 5 minutes, stirring frequently or until heated through and mixture has thickened.

Heat 1 tortilla in a dry skillet over medium heat; sprinkle with 1/4 cup of cheese and top with 1/2 cup of the filling. Allow cheese to melt for 10 seconds and remove from skillet. Fold in two opposite edges of tortilla one inch each and roll up. Repeat with remaining tortillas. Place seam side down on serving plate. Top with sliced jalapeño peppers, if desired.

Nutritional Facts per serving for individual food recipe:
Calories: 330
Total Fat: 7 g
Saturated Fat: 3.5 g
Cholesterol: 40 mg
Sodium: 670 mg
Calcium: 25% Daily Value
Protein: 26 g
Carbohydrates: 51 g
Dietary Fiber: 5 g