HAPPY, HEALTHY HOLIDAYS TO YOU!

Happy Holidays from Super Sprowtz on Vimeo.

Although everyone is gearing up this week to celebrate the best time of year, that doesn’t mean that your health has to suffer. Yes, there are many treats which might be tempting to you and your family, but for every fat-rich favorite snack, there exists a healthy and equally delicious alternative.
If you are hosting a holiday party on your own, or bringing something over to a loved one’s house, here are a few creative and yummy substitutions for classic holiday munchies.

-Instead of chomping away at those mixed cocktail nuts sitting on the table
@ 599 calories for 2/3 cup,

TRY THIS:

Homemade snack mix=
1/2 cup kettle corn,
4 cups asian rice crackers
2 cups dried cranberries
1 cup almonds
1 cup wasabi peas
1/4 cup sesame seeds
1/4 cup olive oil mixed into bowl
@ only 169 calories for 2/3 cup!

-Rather than wasting calories on high fat cheese from that Artichoke Spinach Dip appetizer @ 300 calories for 1/2 cup,

TRY THIS:

Baked Cauliflower Dip=
1 cauliflower head
8 oz lowfat cream cheese
2 oz goat cheese
2 garlic cloves
8 oz low fat monterey jack cheese (shredded)
1/2 tsp cayenne pepper
@ only 79 calories for 1/2 cup!

-For a sweet dessert treat, put down the Christmas style cookies @ 250 calories each

TRY THIS:

Candy cane Meringues=
4 egg whites
2.5 cups powdered sugar
2/3 cup crushed candy canes
Bake @ 200 degrees F for 2 hours
@ only 17 calories each!

Other Helpful Substitutions To Remember When Preparing Big Holiday Meals:

-Use 2 egg whites NOT 1 whole egg
-Use low fat plain yogurt or low fat sour cream NOT regular sour cream
-Use frozen yogurt NOT ice cream
-Use 2 tablespoons flour whisked into 2 cups non fat milk NOT heavy cream
-Use chilled evaporated skim milk or other low fat whipped products NOT whipped cream
-Use low fat cheese NOT regular cheese

By: Sprowtz Nutritionist Danielle S.

References:

http://abcnews.go.com/Health/video/healthy-holiday-treats-15124694

http://www.healthcastle.com/holiday-eating-tips.shtml

Thanksgiving Fun For The Family!

While your kids are off from school and gearing up for Thanksgiving celebrations with the family, there are so many easy and enjoyable activities for them to get involved with. These crafts are fast, simple, and great for any age. While they are being creative with their art, you can prepare a healthy Thanksgiving meal with these helpful tips as well!

Fun Craft Ideas:

-Pilgrim/turkey hat: using simple construction paper, markers, and glue

-Turkey napkin holders: using popsicle sticks, construction paper, glue and googly eyes

-Make a paper hand turkey: using your child’s hand outline, construction paper, and markers

-Thanksgiving theme place cards: with family members names attached

-Turkey card: with what you are thankful for written inside

-Handprint turkey: using construction paper and paint

-Paper cornucopia: using construction paper, paper bags, newspaper as stuffing, plastic flowers, and ribbon

-Thanksgiving wreath: using a plane grapevine wreath or circular picture frame, leaves, feathers, plastic berries, nuts, glue and a photograph of the family in the center

Healthy Cooking Tips:

-Use only natural ingredients when preparing your meal.
-Make sure to eat a good breakfast and lunch so that you do not overeat too much for dinner!
-Incorporate a lot of fresh fruits and vegetables into your dishes. Some great ones include carrots, squash, pumpkin, and turnips.
- Try to substitute high calorie items for lower calorie items when you can. Instead of white bread and refined grains, use whole grains and lower fat items where possible.
-When preparing desserts or soups and sauces, use low fat creams and milks!
-If your kids are old enough, let them help out with the preparation of some food items. Children are known to mimic the actions of those around them. If they see you preparing meals in a healthier fashion and allow them to help you, they are more likely to want to repeat this in the future.
-Replace starchy vegetables with steamed ones for side dishes.
-Try to eat white turkey meat. It contains less fat than dark meat.
-Garnish desserts with low-fat frozen yogurt instead of whipped cream or ice cream.
- Try to get the family active after the big meal. Engage them in some fun outdoor games and activities.

By: Sprowtz Nutritionist Danielle S.

References:

http://familyfun.go.com/thanksgiving/thanksgiving-craft-decorations/

http://www.apples4theteacher.com/holidays/thanksgiving/crafts/

Keeping Your Kids Super Safe From The Flu This Season!

With flu season quickly approaching, there are many ways to protect your children and teach them how to prevent getting sick. Obviously, eating nutrient rich veggies packed with vitamins and minerals can help keep you healthy, but there are many other precautions, which can be taken as well.

These include:

- Get your child the flu shot early on.
- Teach your kids the proper way to wash their hands. This means using soap and warm water. You should scrub vigorously for about 10-15 seconds or for the length of a short tune. Then rinse.
- Teach your kids exactly when to wash up. This should be before and after eating, after using the bathroom, when others around you are sick, after playing with toys at school, after contact with animals, etc.
- Teach your children the proper etiquette when coughing or sneezing. You should always cover your mouth. It is best to cough or sneeze into a tissue. If one is not present, use your elbow rather than your hands. This will prevent further germ contact with others.
- If your child is sick, do not bring them to daycare or school.
- Make sure your child is drinking enough water. Staying hydrated is super important. Just ask Zack Zucchini!
- Provide your child with disposable or reusable water bottles rather than having them use the public water fountains. Many germs lie there.
- The easiest way of getting sick is by touching your mouth or nose throughout the day. This spreads germs from your hands so try not to touch!
- Make sure your kids get enough sleep. SLEEP SLEEP SLEEP is so important for your child’s immune system and can help if they start to come down with something.
- Keep their body strong by providing your child with the healthiest and most nutritious foods. Sugars and starches can weaken their bodies.

Following any of these tips during flu season may help you fight off those nasty germs and keep you super safe just like Todd Tomato!

By: Sprowtz Nutritionist Danielle S.

References:

http://pediatrics.about.com/cs/commoninfections/a/avoiding_flu.htm

http://summertomato.com/how-to-avoid-getting-sick-in-flu-season/

Healthy Halloween Alternatives!

With Halloween just around the corner, kids love this time: dressing up, decorating the house, and even the plethora of unhealthy candy waiting for them at each door. However, there are healthier and easy alternatives. Kids can still have fun, while staying fit and avoiding that huge sugar rush!

Some tips for your kids on Halloween:

- Before setting out to trick-or-treat, make sure your kids have had a full meal. This will make them less likely to “attack” their goodie bags full of fatty treats.

- Plan a time to take your kids walking around the neighborhood. They can check out all the decorations and fun sights around town.

- If all of the neighbors are handing out candy, be different. Make it a point to give out something more nutritious, like an apple instead! Apples are sweet and kids love them! Other alternatives could be toys, stickers, or tattoos!

- Plan a fun pumpkin picking activity for you and the kids. There can be a lot of activities at the pumpkin farm that have your children moving and playing. After you return home, have your kids help with the pumpkin carving process by scooping out pumpkin seeds. These are actually very nutritious, and when roasted taste delicious!

- Limit your kids to how much candy they can have each day. Leave the remaining stash out of their sight in a high cabinet.

- Introduce a pedometer to your kids. Explain how they work and have them carry one on them while trick-or-treating. They will be excited to see how far they’ve walked.

- Throw out the most brightly colored candy. These are usually the ones with the most sugar and fake additives.

- Plan a dancing activity before heading out to collect treats. Play fun, Halloween songs like “Monster Mash” and have kids freeze dance to them.

- Don’t purchase Halloween candy too early. If it is sitting around the house, your family may be tempted to eat it.

Following any of these tips will help your children to learn healthier ways of eating. However, don’t stress out. This is just one day out of the year, and children should have fun. Your child’s overall health won’t be hindered by one holiday!

References:

http://kidshealth.org/parent/nutrition_center/healthy_eating/halloween_hints.html

http://crosstrainfitness.com/2009/09/how-to-enjoy-halloween-and-still-stay-healthy-active/

Fun With Edible Art!

Have a picky eater on your hands? Instead of continuously telling your child not to play with their food, you can actually encourage them to! By allowing children to create a work of art with food that is fun and exciting to them, there is a better chance they will want to eat it. Kids love to help out with cooking and preparing meals. This is a great way to help your kids get the nutrition they need while leaving them feeling accomplished.

Some creative examples are:

-For eyes and noses: peas, corn, carrot rounds, black olives, black beans, nuts, seeds, raisins
-For hair: broccoli, cauliflower, grapes, parsley, curly pasta
-For legs: celery, carrot strips, pretzel sticks
-Glues: peanut butter, cream cheese, jelly, yogurt, mustard, ketchup, honey

1) Bugs on a Log: celery sticks, peanut butter, olives/raisins
2) Veggie Bones: all different types of vegetables molded into bones in the shape of a skeleton body
3) Mr. Tomato Head: scooped out tomato with the top sliced open for the hat, tomato filled with peas, black beans for eyes stuck with cream cheese, yellow pepper for nose, and celery for mouth
4) Flying Fish: snow peas, yellow pepper for triangular fins, green olive eyes held together with cream cheese

Some studies have even shown that foods prepared inside the home have higher nutritional content than foods obtained from away-from-home sources. So feed your child’s imagination and creativity with good nutrition and fun!

http://www.planetpals.com/edible_food_art_crafts_kids.html

http://familyfun.go.com/recipes/play-with-your-food-714775/

Video of Jeff Bridges (the Dude) and the Super Sprowtz hanging out at the Share our Strength Launch event!

Go Green! With Manhattan Borough President

The Super Sprowtz perform with the Manhattan Borough President Scott Stringer’s Office to launch another Youthbucks program in East Harlem. Stay tuned for show photos! Sprowt Out!