KidFit Online

(http://kidshealth.org/parent/nutrition_fit/nutrition/afterschool_snacks.html)

Wagon Wheel Alfredo

Makes 4 servings
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients

• 8 oz. dried small pasta wheels
• 1 1/2 cup 1% lowfat milk
• 3 tbsp. flour
• 2/3 cup grated Parmesan cheese
• 1/2 cup reduced-fat sour cream
• 4 oz. lean deli ham, diced
• 1 1/2 cups frozen peas, thawed

Directions

Cook the pasta according to package directions. Drain and set aside. Return the saucepan to the stove (do not place over heat just yet). Add the milk and flour and whisk until well blended. Place over medium-high heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens slightly, about 2 minutes. Add the Parmesan cheese and sour cream and stir until well blended. Stir in the pasta, ham, and peas, heat through.

One of the most important skills for your child to develop is good communication, which is vital to their ability to make friends, excel in school and problem solve. A shy child may have particular trouble with communication not because they don’t know what they want to say, but because they lack the confidence to say it.

Set the example of good communication by maintaining an open dialogue with your child. Ask questions that encourage them to talk to you about their concerns, achievements, and hopes, and sincerely listen to what they tell you. Knowing that they can talk to you openly will increase their confidence.

When you ask them how their day was, don’t just accept “fine” as an answer. Ask specific questions that invite them to share with you. Instead of “How was your day?” ask them “What did you read in class today?” or “What happened at recess?” By asking specific questions you show your child that you really care what is going on in their lives, even when you’re not there.

Once you start this dialogue, it will be easier for your kids to come to you with something that is bothering them without having to ask them about it first. This is an important part of communication because there are some problems all of us—not just our children—need help solving. They can’t be afraid to go to you to ask for help.

The same goes for school. If you teach your children that teachers are people they should look up to, they will have more respect for them. As a result of that respect they will forge better relationships with their teachers, and then won’t be afraid to ask for help if something goes over their head.

A child that lacks the confidence to ask questions is at great risk of falling behind in class. If they don’t ask questions and participate, not only will this affect their grades but also their ability to grasp the material being taught. Everyone learns at a different pace, but with good communication skills your child won’t be afraid to ask for help when he needs it.

Outside of the classroom, good communication is important to how your child makes friends. If he is too shy to talk to others, he is going to have a hard time meeting new people. If you teach your child communication through the environment you create at home, they can carry those skills with them to the schoolyard.

Good communication, for children especially, is all about being comfortable. They are not going to put themselves forward in a situation where they feel awkward or embarrassed. Creating a comfortable environment helps your child feel more at ease and enables him to overcome his shyness. Your child may find this environment in a sport, activity, or hobby that he enjoys. Isabel Zaleski-Linde has noticed an improvement in her daughter Meadow’s communication level since Meadow began karate class.

“Meadow’s level of shyness has decreased. She’s no longer afraid to be in a crowd and she opens up to me a lot more,” Isabel said. “She has much more confidence in herself and seems to be a lot more outgoing.”

Joining karate class has given Meadow a comfortable environment where she can build her confidence. She is treated with respect, she is learning about confidence, persistence, and self-control, she is surrounded by her fellow classmates, and—most importantly of all—she is having fun. Finding something that your child enjoys doing will help him gain confidence and overcome his shyness, thus increasing his communication skills.

Contributed by Solomon Brenner author of Black belt Parenting “the art of raising your child for success” This week we are inviting your family for a free focus and concentration seminar.  call to reserve your limited spot 215-355-5003

Marvelicious Mac and Cheese

Makes: 10 servings
Prep Time: 20 minutes
Cook Time: 15 minutes

Ingredients
* 3 cups fat-free milk
* 2 1/2 tablespoons all-purpose flour
* 6 ounces (1 1/2 cups) reduced-fat, mild shredded Cheddar cheese
* 3/4 cup light shredded Mozzarella cheese
* 1/2 cup grated Parmesan cheese
* 8 ounces elbow macaroni, cooked and drained

Directions
Preheat oven to 350 degrees. In medium saucepan, slowly add 1 cup of milk to flour, stirring constantly until all lumps have dissolved. Add the remaining milk; stir well. Place on stove and simmer 15 minutes, stirring occasionally, until sauce thickens. Add 1 cup (combined) of the Cheddar, Mozzarella and Parmesan cheese; stir until blended. Add macaroni, stirring gently to coat well. Line muffin tin with paper muffin cups and place one scoop of mac and cheese mixture into each muffin cup. Top with reserved 1/2 cup shredded Cheddar. Bake 15 minutes or until golden brown. Let cool for 5 minutes before serving.

Nutrition Facts per serving
Calories 260; Total Fat 10 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 440 mg; Calcium 40% Daily Value; Protein 18 g; Carbohydrates 22 g; Dietary Fiber 1 g.

Mac with Colby Jack

Makes: 6 servings
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients
* 1 cup uncooked elbow macaroni
* 1 medium tomato
* 1/2 medium green bell pepper
* 1/2 small onion
* 1 tablespoon butter
* 1 tablespoon all-purpose flour
* Fresh ground black pepper
* 1 1/4 cups 1% low-fat milk
* 8 ounces lowfat Colby Jack* cheese, shredded

Directions
Preheat oven to 400 degrees F and butter a 3-quart shallow baking dish. Fill a large pot three-fourths full with water and add a pinch of salt. Cook macaroni until al dente.

Melt butter in a sauté pan and add panko breadcrumbs. Season with salt and pepper. Stir over medium heat until golden brown. Let cool and add 1/2 cup of cheddar until combined.*

In a large saucepan, melt butter over low to medium heat and stir in flour, stirring for 3 minutes. Whisk in milk. Bring sauce to a boil, whisking constantly, and simmer. Whisk occasionally for 3 minutes. Stir in remaining Cheddar, mustard, thyme, salt and pepper. Remove pan from heat.

In a large bowl, stir together macaroni, chicken stock and sauce. Transfer mixture to baking dish.

Sprinkle breadcrumbs and cheese mixture evenly over macaroni and bake in middle of oven for 20 to 25 minutes, or until golden and bubbling.

*Can be made one day in advance and refrigerated.

Nutrition Facts per serving
Calories 410; Total Fat 11 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 610 mg; Calcium 35% Daily Value; Protein 21 g; Carbohydrates 58 g; Dietary Fiber 2 g.

Light Cheddar and Macaroni

Makes 8 servings
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients
* 3/4 pound elbow macaroni
* 2 teaspoons unsalted butter
* 2 cups panko breadcrumbs (found in most grocery stores or your local Asian market)
* 1/2 cup coarsely grated Cabot 50% Light Cheddar
* 1 tablespoon fresh thyme
* 1 tablespoon unsalted butter
* 3 tablespoons all-purpose flour
* 2 3/4 cups lowfat milk
* 1 cup chicken stock
* 1 cup coarsely grated Cabot 50% Light Cheddar
* 1 cup coarsely grated Cabot 50% Light Jalapeño Cheddar
* 2 teaspoons Dijon mustard
* 1 tablespoon fresh thyme
* 1/2 teaspoon salt
* 1/4 teaspoon freshly ground black pepper

Directions
Preheat oven to 400 degrees F and butter a 3-quart shallow baking dish. Fill a large pot three-fourths full with water and add a pinch of salt. Cook macaroni until al dente.

Melt butter in a sauté pan and add panko breadcrumbs. Season with salt and pepper. Stir over medium heat until golden brown. Let cool and add 1/2 cup of cheddar until combined.*

In a large saucepan, melt butter over low to medium heat and stir in flour, stirring for 3 minutes. Whisk in milk. Bring sauce to a boil, whisking constantly, and simmer. Whisk occasionally for 3 minutes. Stir in remaining Cheddar, mustard, thyme, salt and pepper. Remove pan from heat.

In a large bowl, stir together macaroni, chicken stock and sauce. Transfer mixture to baking dish.

Sprinkle breadcrumbs and cheese mixture evenly over macaroni and bake in middle of oven for 20 to 25 minutes, or until golden and bubbling.

*Can be made one day in advance and refrigerated.

Nutrition Facts per serving

Calories 410; Total Fat 11 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 610 mg; Calcium 35% Daily Value; Protein 21 g; Carbohydrates 58 g; Dietary Fiber 2 g.

Mac & Cheese Casserole Cups

Makes: 10 servings
Prep Time: 20 minutes
Cook Time: 15 minutes

Ingredients
* 3 cups fat-free milk
* 2 1/2 tablespoons all-purpose flour
* 6 ounces (1 1/2 cups) reduced-fat, mild shredded Cheddar cheese
* 3/4 cup light shredded Mozzarella cheese
* 1/2 cup grated Parmesan cheese
* 8 ounces elbow macaroni, cooked and drained

Directions
Preheat oven to 350 degrees. In medium saucepan, slowly add 1 cup of milk to flour, stirring constantly until all lumps have dissolved. Add the remaining milk; stir well. Place on stove and simmer 15 minutes, stirring occasionally, until sauce thickens. Add 1 cup (combined) of the Cheddar, Mozzarella and Parmesan cheese; stir until blended. Add macaroni, stirring gently to coat well. Line muffin tin with paper muffin cups and place one scoop of mac and cheese mixture into each muffin cup. Top with reserved 1/2 cup shredded Cheddar. Bake 15 minutes or until golden brown. Let cool for 5 minutes before serving.

Nutritional Facts per serving
Calories 260; Total Fat 10 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 440 mg; Calcium 40% Daily Value; Protein 18 g; Carbohydrates 22 g; Dietary Fiber 1 g.

• Always make time to get your kids breakfast. Skipping breakfast can have many negative effects. Some of these negative effects are poor metabolisms, irritability, and poor attention spans.
• Choose breakfast foods that are rich in whole grains, protein and fiber.
• Stock your kitchen with healthy breakfast items such as eggs, fruit, and wholegrain cereal.
• Prepare as much as you can the night before to make things easier (get bowls, dishes and utensils ready, cut up fruit, etc.).
• Get the kids up 10 minutes earlier so they don’t have to rush through eating.
• Let the kids help plan and prepare breakfast so it becomes something fun and they look forward to doing!
• Have a few grab-and-go alternatives (fresh fruit, mini boxes of cereal, yogurt or smoothies, trail-mix) on days when there is little or no time to eat.
• Avoid serving toaster pastries like pop-tarts, fatty doughnuts and high sugar content breakfast bars!
• Set a good example by eating a healthy breakfast with your kids.
• Check out the 20 worst breakfast options chosen for kids (and their healthier alternatives) http://eatthis.womenshealthmag.com/slide/worst-supermarket-sweet-cereal?slideshow=77333#title.
(http://kidshealth.org/parent/nutrition_fit/nutrition/breakfast.html)
(Kidshealth.org)