KidFit Online

By December the soft, tender fruits and vegetables are long gone. Winter greens and fine root vegetables are the stalwarts of the winter months, while the only home-grown organic fruit around consists of apples and pears.

While I try to avoid buying imports whenever I can, I do make an exception during winter, when all the beautiful citrus fruit starts to arrive.

SERVING WINTER FRUIT AND VEGETABLES

Most of the suggestions made for autumn fruit and vegetables will also work well right through the winter.

Winter fruit and vegetables need cooking, and when it’s really cold I make soup on an almost daily basis, and put a small flask of it into the kids’ lunch boxes.

Salads need flavour and colour to tempt me towards cold food at this time of year, and I add chopped fruit, citrus segments and nuts to make them more enticing. I also stew fruit, adding spices or orange juice, and serving them alone, or with a crumble topping.

If I’m short of time, I pile up a bowl of mixed fruit, and add one or two exotics like kumquats, fresh dates or lychees. Whatever way you choose to serve winter fruit and vegetables, make sure you eat plenty of them, every day.

At this time of year, when bugs are about and we need our immune systems to be in top shape, it’s more important than ever to have five portions of fruit and vegetables a day.

WINTER FRUIT IN SEASON NOV TO FEB

For suggestions for apples and pears, and many other fruits which remain available into the early part of winter, see autumn fruit and vegetables. Listed below are the newcomers of the season, which are always so welcome.

• Citrus fruit Many different varieties, but they all have in common their brightly coloured skins, juicy segmented flesh and high Vitamin C content. Oranges, lemons and limes are available all year round, but with winter come the soft citrus fruits, satsumas, mandarins, tangerines, clementines, ortaniques and many other varieties.Buy firm-skinned fruit with clear skin. They keep in a cool place for 7-10 days. We can get through bowlfuls of soft citrus just as they are, but if you want to cook with them, then add them to other stewed fruits, use the juice or chopped flesh in soups, make them into cakes, or add to meat dishes. Citrus is good with lamb in tagine-style Moroccan dishes, and is also a good partner for duck.
• Cranberries The quintessential Christmas fruit, you can keep cranberries for up to 2 months in the fridge. They’re rock-hard and sour uncooked, but the skin pops open as you simmer them, and sugar or honey draws out their full fruity flavour. As well as making cranberry sauce to serve with turkey, you can mix them with other fruit to make mousses or crumbles. They go particularly well with oranges.

• Dates You might be lucky and find fresh dates in winter, although they’re really an autumn treat. They’re lighter and less sticky than boxed dates, and as sweetly satisfying as a bit of chocolate eaten just as they are. With any type of date, a little goes a long way. You can use them chopped in salads, or mixed into cottage cheese as a sandwich filling. They’re also good in cakes and tea breads.

WINTER VEGETABLES IN SEASON DEC TO FEB

Pumpkin is still available until it disappears at the end of November, so make the most of it in fresh pumpkin recipes. All the vegetables that are such staples through the winter – carrots, potatoes, parsnips, plus less common varieties, like Jerusalem artichokes – first come into season in autumn, and are covered in autumn fruit and vegetables.

Good Food Matters!

For more Information visit: Healthy Eating Made Easy

Looking forward to the snowy season and all it has to offer? Winter can be a great time to get outside and keep fit — for you and your family.

But what if everyone in your house believes that winter is a time for hibernating in front of the TV? Don’t despair: the whole family can do lots of fun things once the weather turns frosty.

Beating the Cold-Weather Blahs

Once a chill is in the air, our bodies begin to want to conserve energy to use as heat. We tend to eat a little more and become less active. Being cooped up inside and a sedentary lifestyle can lead to the “cold-weather blahs.” Kids might feel more tired, lethargic, or even a little bored.

A good way to kick this feeling is to get them out into the snow to play! Winter can be a great time for family activities that allow you to spend time with your kids while being active.

Types of Cold-Weather Sports

Skiing, snowboarding, ice-skating, and snowshoeing are just a few sports that everyone in your family can try.

Skiing. Alpine (downhill) skiing is an easy sport to try, but novice skiers should take a lesson first and get instructions on staying safe. Many ski resorts have reasonably priced lessons for first-timers. A competent instructor can show kids the proper techniques while also ensuring they start on a hill that’s appropriate for their skill level.

Cross-country skiing. For cross-country skiing, long, thin skis are used. This type of skiing uses a binding system that holds the ski boot to the ski by the boot’s toe. This lets the heel move up and down naturally, enabling skiers to travel long distances and climb hills. It’s a great cardiovascular workout and a wonderful way to enjoy the outdoors. Virtually any flat or near-flat snowy surface works.

Snowboarding. Snowboarding is also popular. Kids especially love this type of snow “surfing,” and many resorts offer the equipment for rental along with traditional skis. Snowboarding uses different techniques than downhill skiing, so your family should take a few lessons first. If you’ve been on a surfboard in water, you’ll find the snowboarding style familiar.

Snowshoeing. Snowshoeing doesn’t require any particular skills or specialized equipment, and it can be done almost anywhere there’s snow. The snowshoeing technique is as easy as walking, so anyone can do it. If you like walking, hiking, or running, you’ll find that strapping on a pair of snowshoes is a great way to work out. The slower pace of snowshoeing also allows family members to stay together. Traditional snowshoes can be strapped onto any pair of boots without heels and can be rented from an outdoor equipment retailer.

Ice-skating. You may remember struggling with weak ankle support when ice-skating as a child, but great improvements in skate design have improved the skating experience. Take your family out to the rink for an afternoon or evening of ice-skating. Many rinks rent molded fiberglass skates that have more ankle support and warmth than figure skates.

Cold-Weather Getaways

If you’ve decided to make the best of the cold weather, why not plan a weekend escape? You can easily fill your trip with plenty of fun cold-weather sports that will appeal to everyone in your family.

The Internet is a good way to begin your search. Online travel reservation services can help with resort guides. Many communities host consumer shows that focus on cold-weather activities; keep an eye on your local paper for places and dates.

A travel agent will also have listings of resorts that specialize in winter activities. Another good place to check is your state tourism bureau; these agencies usually have free brochures that list events in your area.

Staying Safe

As with all sports, it’s important to take the proper precautions to stay safe. Helmets are a must when kids are skiing, snowboarding, and snowmobiling. Knee pads, wrist guards, and shin guards are also items they should wear during winter sports. Even a low-speed spill can be damaging to delicate bones and joints.

To avoid hypothermia and frostbite, be sure that your family is well protected against the cold. Layers work best: begin with an undergarment of a synthetic fiber that will wick away perspiration. A light shirt or turtleneck can go over that, followed by a sweater or fleece for warmth. Kids can always remove or add layers if needed. Don’t forget a hat, gloves, and sunglasses.

And apply use sunscreen — snow functions as a reflecting agent and can intensify the sun’s rays on skin, so kids can get a sunburn even during winter.

For more information go to Kids Health: http://kidshealth.org/parent/nutrition_center/staying_fit/wintersports.html#

The turkey makes this chili lighter and less fatty than beef chili, but it still has plenty of flavor.

Prep time: 60 minutes

Ingredients:

1 tbsp. vegetable oil
1 medium onion, chopped
1 medium red bell pepper, cored, seeded, and diced into 1/2-inch pieces
1 medium green bell pepper, cored, seeded, and diced into 1/2-inch pieces
1 lb. ground turkey
4 cloves of garlic, minced
1/4 c. mild chili powder
1 28-oz. can of crushed tomatoes
1 15-oz. can of pinto beans, drained
1 tsp. dried oregano
1 9-oz. box of frozen corn (optional)

Directions:

1. Heat a large pot over high heat and add the oil, spreading it so that it evenly coats the bottom of the pot.
2. When the oil is hot, add the onion, red bell pepper, green pepperand turkey and cook, stirring often, until the turkey has lost its pinkness and is cooked through – about 2 minutes.
3. Add the garlic and cook 1 minute.
4. Add the chili powder and cook, stirring continuously, for 1 minute.
5. Add the tomatoes, beans, oregano, and salt and stir well to combine.
6. Bring the chili to a boil, and then reduce the heat to low and simmer, partially covered, for 20 minutes, stirring occasionally.
7. Add the frozen corn, stir to combine, and cook 10 minutes more.
8. Serve.

Serves: 6

Serving size: 1 1/4 cups

Variations and suggestions:

Serve with rice or bow ties, which you can start preparing once the chili is simmering.

Recipe from Kids Health: http://kidshealth.org/parent/nutrition_center/healthy_recipes/turkey_chili.html

Winter isn’t a time to just stay indoors and wait for spring. There’s a whole wonderland of sports out there for the entire family — sledding, snowmobiling, and snowboarding, to mention a few. Plus, someone has to shovel the snow, right?

Once outdoors, however, take precautions to keep your family safe. In ice and snow, accidents can occur easily, and before you know it you might be on your way to the emergency room.

It’s easy to keep safe — and stay fit — during the cold months. By following a few tips, you can have a great time, no matter how much white stuff piles up outside.

• After you shovel your walkway make sure you spread some salt down the path to prevent ice from forming.
• Always go outside to check the temperature before letting your child leave for school, under dressing when its cold out can lead to sickness.
• Make sure your kids have a light snack before going out in the cold. The calories will give their bodies energy in the cold weather.
• Consider dressing your kids in wool and fabrics other than cotton in cold weather.
• If your kids forget to wear gloves, have them place their hands under the faucet when they come home (lukewarm water) to prevent aches or frostbite.
• Check for icicles hanging near the threshold and on the gutters. Make sure you break them off if they appear to be dangerous.

For more information, go to Kids Health  http://kidshealth.org/parent/firstaid_safe/outdoor/winter_safety.html#