First installment of Hailey's Healthy Hints!
Hailey's Healthy Hints: Fall into Fall Sept 2019
Welcome to the first post of Hailey's Healthy Hints. This bi-monthy blog gives our Project Most community healthy tips for the whole family. Here you will find timely health information, seasonal recipes and health activities for all ages. Hailey (that’s me), also known as the Project Most Nutrition Dragon, is a food, gardening, cooking and health expert. Let’s all work together to make ourselves, our families and our community the healthiest version they can be.. A family recipe will always be included, as well healthy hints for you and yours. From nutrition, to sleep, to the benefits of mindfulness, Project Most will continue to guide you towards “What’s Growing on”.
Back To School Healthy Hints
September is back to school time and the transition from summer to fall. This is a great time for some basic healthy reminders to start the school year off well and stay healthy as we move through fall. Read these tips with your family and add your own reminders as well.
Don’t forget to start the day with breakfast! Plan and pack the night before if you must. Try to keep breakfast low in sweets and sugar to start the day right. In the end, any breakfast is better than no breakfast!
Look for colors in your packed lunches -- I am not talking about the colors in M&Ms! Fruits and vegetables are essential for growth and to help prevent colds as we head back to school and into the fall season.
Try your best to eat real foods, not just food products. Some foods have so much sugar and additives and we can’t even pronounce the names on the package. Plan ahead so that simple healthy foods can be convenient as well.
Drink water. Its helps with EVERYTHING. What does good hydration help with, you ask? Well, I’ll tell you.. Learning and focus in school, growing, mood, sleep, healing, energy, sports, appearance, etc, etc. Water is always best! Get used to enjoying it. Get wild and put some lemon in for fun!
It is really important to get proper uninterrupted sleep to help you grow, think, learn, heal, be in a good mood and even to make healthy choices. Aim for 10 hours for children 5-11 years old! Make bed-time special and try to get to bed early!
Try being hopeful and positive about the new school year. As you grow as kids, you get better at many things. No year stays the same if you allow yourself to experience new things, make new friends and believe that things can always improve. Be nice to yourself and remember all the things you are good at and all the reasons to be thankful. Start now on a long list of things for which you are thankful. We can continue this practice throughout the year.
Change is Good
Go with the flow of the new school year! Change is a part of life and can bring bigger and better things. Enjoy the journey.
Make time to be together as a family. Summer usually brings lots of time with family and sometimes when school starts, we have trouble making time to connect. Try to hold onto special family time this fall so the start of the school year feels easier.
Recipe of the Month: September
It’s zucchini season AND back to school. Let’s combine these and create a healthier version of a muffin using seasonal ingredients. This muffin is high in positive nutrition and low in sugar and unhealthy fats. It can be eaten as a grab and go breakfast or a nutrition dense snack.
“You Won’t Believe It’s Zucchini” Muffins
Prep time: 30 minutes
What you need:
Note: You don't have to peel the zucchini before shredding it for this recipe. It won't affect the taste & the peel will provide some extra fiber. You can shred in blender, food processor or cheese grater
• 1½ c. shredded zucchini (about 2 small)
• 2 c. whole-grain pancake or biscuit mix
• 1 tsp. cinnamon
• 1/2 teaspoon allspice
• 2 eggs
• 1/2 c. brown sugar
• ¼ c. unsweetened applesauce (from a jar or cook a peeled and chopped local apple in ½ cup water for 30 minutes on low/med simmer)
• 2 tsp. fresh lemon juice
• optional 1/2 cup chocolate chips or a sprinkle of powdered sugar for the top- CHOOSE 1, using both adds too much sugar and makes these healthy muffins not so healthy:)
Equipment and supplies:
• oven (you'll need help from an adult assistant)
• bowls — one large, one medium and a place to hold zucchini after you grate or food process it.
• grater — a plastic grater is safest for kids or a food processor operated by adult
• measuring cups and spoons
• muffin tin and paper liners
What to do:
1. Wash zucchini and remove ends.
2. Shred zucchini using largest holes on grater, or food processor or blender on coarse setting.
3. Wrap grated zucchini in a couple of paper towels and squeeze to remove water.
4. Measure 1½ cups of squeezed-dry zucchini and put aside until step 9.
5. Preheat oven to 375°F (190°C).
6. Line a 12-cup muffin tin with paper liners.
7. In a large bowl, mix whole-grain pancake mix (or biscuit mix) with spices (cinnamon and all-spice).
8. In a separate bowl, whisk together eggs, brown sugar, applesauce, and lemon juice.
9. Fold (gently mix so your muffins are not tough) the egg-sugar mixture and shredded zucchini into the pancake-spice mixture; do not overmix. If choosing chocolate chips instead of powdered sugar, add now and mix in.
10. Fill each muffin cup 2/3 full with batter.
11. Bake 10-15 minutes or until golden.
12. Remove muffins from tin (with help from your adult assistant) and cool on a wire rack.
13. Sprinkle muffins with a dusting of powdered sugar if you haven’t chosen chocolate chips
How much does this recipe make? About a dozen muffins.