Sussex County Partnership for Healthy Adolescents...a program of the Center for Prevention and Counseling
...Funded by a Grant from NJ Department of Health & Senior Services, Child & Adolescent Health Program.

Keynote speakers at a"Gang Awareness Presentation" for Hardyston PTA

"Lift Off" - the Nutrition Ambassador with (left to right) Deb Fisher, Sharon Chamberlain and Charles Kuperus, Secretary for NJ Department of Agriculture

NJ School Nutrition Association

Partnership members Jo Paine, Joanne Browne and Suzanne Sarner and Sharon Chamberlain

• http://shapeup.org

• http://www.5aday.com

• http://www.3aday.org

• http://www.actionforhealthykids.org

• http://www.schoolnutrition.org

• http://www.cdc.gov

• http://www.fruitsandveggiesmorematters.org

• http://www.actionforhealthykids.org

• http://www.smallstep.gov

• http://www.stopbullyingnow.hrsa.gov
• http://www.wiredsafety.org
• http://www.stopcyberbullying.org

• The National Center for Missing and Exploited Children is launching NetSmartz411, a free website offering information and answers so parents will know what tools are available to protect their children from predators and unwanted messages. A recent NCMEC report indicates that one child in seven has received a sexual solicitation online. Five years ago, that number was one in five. The website can be found at www.NetSmartz411.org.

Both the Glen Meadow School in Vernon and the Stillwater School have completed their eight week pedometer program, "Steps 4 Sussex". Students wore pedometers during the school day during the course of the program and logged the number of steps taken each day. Based on the evaluations returned so far, the program was thought to be "fun" and valuable to students in terms of increasing their level of physical activity with the goal of improved physical health. Participants received incentives, including a "Steps 4 Sussex" tee shirt as a reward for their commitment to the process.

Jane Lupo
Coordinator, Sussex County Partnership for Healthy Adolescents

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• Make smart choices from every food group.
• Give your body the balanced nutrition it needs by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.
• Get the most nutrition out of your calories.
• Choose the most nutritionally rich foods you can from each food group each day - those packed with
  vitamins, minerals, fiber and other nutrients but lower in calories.
• Find your balance between food and physical activity.
• Regular physical activity is important for your overall health and fitness plus it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.
• Play it safe with foods. Prepare, handle and store food properly to keep
  you and your family safe.

For a colorful, "kid-friendly" Nutrition and Activity Guide for Parents [for
ideas on how to encourage kids and all family members to make healthier food
choices and learn the importance of good nutrition and daily physical
activity], click onto the link below for the information in a PDF format.
http://www.eatright.org/ada/files/wellpoint.pdf

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Outdoor Fun for Kids and Families

From KidsHealth.org:

• Active Vacations - http://kidshealth.org/Features.jsp?lic=1&feature=10Bike Safety
• Bike Safety - http://kidshealth.org/parent/nutrition_fit/fitness/bike_safety.html
  Bike Safety Brochure: http://www.nj.gov/LPs/hts/downloads/Safe_Bicycle_Riding_in_NJ.pdf
• Fitness for Kids Who Don't Like Sports - http://kidshealth.org/parent/nutrition_fit/fitness/hate_sports.html
• Staying Safe While In The Water - http://kidshealth.org/parent/firstaid_safe/outdoor/water_safety.html
• Woods and Camping Safety - http://kidshealth.org/parent/firstaid_safe/outdoor/woods.html
• Family First Aid Kit - http://kidshealth.org/parent/firstaid_safe/home/firstaid_kit.html
• Sun Safety - http://kidshealth.org/parent/firstaid_safe/outdoor/sun_safety.html

From NJ Dept. of Law & Public Safety (bike safety, safe pedestrian habits, etc.):

• Bike Safety - http://www.nj.gov/LPs/hts/bike.html
• Safe Pedestrian Habits - http://www.nj.gov/LPs/hts/pedestrian.html

Online fun for kids - http://funschool.kaboose.com/

Kid's Summer Reading Tips for Parents - http://www.cdli.ca/CITE/summer_reading.htm

NPR's Summer Reading for Kids - http://www.npr.org/templates/story/story.php?storyId=3200027

Free and Low-cost activities for kids in and around NYC - http://www.columbia.edu/ITC/Hs/medical/residency/peds/pdfs/parents_guide.pdf

Advise from the "Shape Up America" Newsletter: http://www.shapeup.org

Exercise Myths by Michael Roussell

This month we are going to debunk four big MYTHS about exercise.

1 - Myth: Lifting weights makes you “bulky.” This is probably the oldest weightlifting myth around. “Bulk” is basically muscle mass under excess subcutaneous body fat – the fat layer just underneath your skin and above the muscle. Resistance or weight training can help you achieve a firmed and toned muscular body. To properly tone and strengthen your muscles, you should use less weight (and more repetitions) so that you remain in control and maintain proper form as you execute the entire movement. Proper
technique will exercise the entire length of the muscle, not just the “belly” of the muscle. By coupling proper technique with a sensible diet, you will burn calories to reduce body fat while toning and building muscle. This is the way to improve your quality of life, not get bulky.

2 - Myth: Spot reduction is possible. The myth of spot reduction will probably never go away because of all the fitness infomercials trying to convince you that it’s true. Spot-reduction hype would have you believe that if you want to lose body fat in a particular area (e.g., the stomach), then you simply need to work the muscles in that area (e.g., do crunches or sit-ups). Unfortunately, it doesn't’t work that way. Your body – your hormonal milieu, physiology and metabolism – decides what body fat gets burned first and from
where. Anyone telling you otherwise is probably trying to sell you something.

3 - Myth: I don’t have enough time to exercise!The time and training demands of professional and Olympic athletes do not apply to the average person trying to improve health and manage weight. The key is to find time throughout your day to include physical activity. It is OK to grab 10 minutes here and
there; you don’t have to exercise continuously for it to count. You can accumulate several exercise bouts in the course of your day. Here are some goals:

Purpose Daily Goal Source

• For general health 30 minutes a day of moderate intensity activity (e.g., walking at a brisk, but comfortable, speed of 3 to 4 miles per hour) 1996 US Surgeon General’s Report on Physical Activity and Health; 2005 US Dietary Guidelines and MyPyramid http://mypyramid.gov/
• For prevention of weight gain 60 minutes a day of moderate intensity activity (see above) or shorter bouts of more vigorous exertion (e.g., jogging 30 minutes at 5.5 mph) 2001 Institute of Medicine Report on Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids; 2005 US Dietary Guidelines and MyPyramid (mypyramid.gov)
• For Sustained Weight Loss 60-90 minutes of moderate intensity activity 2005 US Dietary Guidelines and MyPyramid (mypyramid.gov)
• If your BMI is above 30 and you have been sedentary for months or years, please check with your healthcare provider before you begin your exercise program.
• Choose a modest goal to start and select an exercise that is gentle on your weight-bearing joints (i.e., ankles, knees and hips). It is OK to start out with a goal of 10 minutes a day and to stick with that modest goal for several weeks before you increase it.
• In order to seamlessly progress to your exercise goal, you should increase the duration of one of your workouts or add a second workout. The gradual increase will hardly be noticed as you modify your daily activities to accommodate these small changes. Before long, you will be exercising regularly and wondering how you could have thought you didn't’t have the time

4 - Myth: Exercise sweats off fat. When sweat is pouring off your body, you may feel like you’re literally sweating off some fat. After a hard workout, you might even step on the scale and see that you have lost weight! But the weight you’ve lost is just sweat – which is almost entirely water and a tiny bit of salt – and not fat. Fat loss is a relatively slow process. However, exercise does burn calories and those calories over a period of time will add up to significant fat loss.

Don’t let fitness myths get in the way of achieving your health and fitness goals.
Next month we’ll go back to introducing more exercises that you can do at your home with little or no equipment or expense.

Fruit...it's all good! www.fruitsandveggiesmorematters.org

Fresh, frozen, canned, dried and 100% juice - It's all good! http://www.fruitsandveggiesmorematters.org/?page_id=47

Top 10 Fruit Snacks For Kids

1. 100 % juice popsicles.
2. Fruit sandwiches- slices of apples or pears with a filling of low fat cheese.
3. Fresh fruit with a dab of peanut butter.
4. Fresh fruit dipped in low fat yogurt.
5. Smoothies made with fruit.
6. Canned fruit or single serve fruit cups.
7. Fresh fruit dipped in applesauce.
8. Dried fruits such as raisins, blueberries, apricots, apple slices.
9. Fresh fruit dipped in salad dressings such as poppy seed or balsamic vinegar.
10. Frozen fruit chunks- such as grapes, banana slices, blueberries or watermelon.

June 12, 2008 - Americans are becoming more health conscious when it comes to their kids' snacks. According to survey results recently released by the market research firm NPD Group, and discussed in the June 11, 2008 issue of USA Today, the popularity of serving cookies as a children's snack is on the decline. Fruit is now the number one snack item parents give to children under the age of six, leading researchers to believe that parents are taking childhood nutrition more seriously.
________________________________________

©2007 Produce for Better Health Foundation. All rights reserved.

Recipe of the Month

A meatless sandwich that is immensely satisfying!
This is one of Fruits & Veggies-More Matters™ recipes.

Grilled Eggplant Tomato Sandwiches

Category: Main Dishes. Preparation time: 30 minutes or less. Serves: 4

Cups of Fruits and Vegetables per Serving: 2

Ingredients:

• 1 medium Italian eggplant cut into ½ inch slices
• 1 Tbsp. Salt
• 1-1/2 Tbsp. Olive oil
• 2 cloves garlic, crushed
• 3 Tbsp. Finely minced fresh basil
• 8 (1/2 inch) slices, crusty bread
• 4 medium ripe tomatoes
• fresh ground black pepper
• 1/2 cup crumbled Feta cheese (optional)

Do not peel eggplant. Remove end and cut into ½-inch slices. Sprinkle both sides with salt and allow to rest for 10 minutes. Thoroughly rinse slices to remove all salt and drain on absorbent paper. Combine olive oil and garlic and lightly brush each slice. Grill over MEDIUM HIGH heat on gas grill or broil under broiler. When soft, remove immediately and sprinkle with basil.

Meanwhile, slice tomatoes into ¨÷ -inch thick slices and season with black pepper. Arrange tomatoes and eggplant on 4 slices of bread. Season with pepper and add crumbled Feta cheese, if desired. Top with second slice of bread and serve immediately.

Each serving provides: An excellent source of vitamins A and C, folate, potassium and fiber, and a good source of magnesium.[*Optional ingredients are not included in dietary analysis.]

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
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Recipes from previous months...

Here's a fun and tasty recipe that kids and adults will enjoy. It combines pineapple, raisins and nuts with carrots and salad greens, for two cups of fruits and vegetables per serving.

Golden Glow Pineapple Salad
Makes 4 servings
INGREDIENTS:
4 cups Romaine salad mix
1 20-oz. can pineapple chunks in 100% juice, drained (reserve juice)
1 cup carrots, shredded
2/3 cup raisins
1/3 cup walnuts, chopped
1/3 cup reduced-fat mayonnaise
1/4 cup pineapple juice, from canned pineapple chunks
1/4 teaspoon cinnamon

DIRECTIONS:

1. Place 1 cup of Romaine salad mix on each of four salad plates. Spoon ¼ of drained pineapple chunks and ¼ cup shredded carrots in the middle of each salad bed.
2. Top each salad with ¼ of the raisins and ¼ of the walnuts.
3. In a small bowl, make dressing by combining mayonnaise, pineapple juice and cinnamon. Using a spoon, drizzle 2½ tablespoons of dressing over each salad and serve.

Nutritional analysis per serving: 252 calories, 9.4 grams total fat, 1.3 grams saturated fat, 0 milligrams cholesterol, 44 grams carbohydrate, 4 grams dietary fiber, 3 grams protein, 200 milligrams sodium.

Source: Produce for Better Health Foundation. http://www.fruitsandveggiesmorematters.org. >From the Cool Fuel Cookbook for Kids.
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Mediterranean Stew with Herbs
Prep (30 minutes) + Cook (10 minutes)
8 servings

This delicious stew is flavored with fresh herbs and a touch of honey.
Serve over couscous. Look for Israeli couscous with Mediterranean foods at your grocery store- the grains are bigger. Serve with sliced peaches.

1 Tbsp. Olive oil
1 large yellow onion, chopped
1 large sweet potato, diced into 1/2 inch chunks
1 large can (28 oz.) diced tomatoes with liquid, or 1 1/2 - 2 lbs. Fresh tomatoes
1 pkg. (14-16 oz.) frozen cut green beans (or use fresh)
1 Tbsp. Fresh oregano leaves (or 1/2 tsp. dried)
2 Tbsp. Fresh parsley
20 fresh basil leaves, chopped
1/2 tsp. salt
1 Tbsp. Honey
4 oz. crumbled feta cheese for serving

In a large pot, heat the oil over medium heat. Add the onions and cook, stirring often, until softened, about 5 minutes. Add the sweet potatoes and tomatoes and bring it to a low boil.

Cover and simmer the mixture for about 10-15 minutes while you prepare the remaining ingredients, letting the potatoes soften.

Add the green beans and herbs and simmer for 10 more minutes. Stir in the salt and honey. Serve topped with crumbled feta cheese.

Nutritional Information per serving:
Calories 110, Total Fat 4.5g, 7%, Saturated Fat 2g, 10%, Cholesterol 10 mg,
3%, Sodium 470 mg, 20%, Total Carbohydrate 14g, 5%, Dietary Fiber 3g, 12%,
Protein 4g, Sugar 7g
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Lemon-Walnut Green Beans
[Serves 8]

INGREDIENTS:

8 cups small green beans
Cooking spray
2 cups sliced green onions
1/3 cup chopped walnuts
1½ Tbsp. Chopped fresh or 3/4 Tbsp. Crushed dried rosemary
5 Tbsp. Fresh lemon juice
1½ Tbsp. Grated lemon rind

DIRECTIONS:

Arrange green beans in a steamer basket over boiling water. Cover and steam 8 to 12 minutes or until crisp-tender. Plunge beans into cold water to stop the cooking process; drain.
Spray a sauté pan with cooking spray. Over medium-high heat, add green onions, and sauté until tender. Add green beans, walnuts, rosemary, and lemon juice; cook, stirring constantly, until thoroughly heated. Sprinkle with lemon rind.

Nutritional analysis per serving: 74 calories, 3 grams protein, 2 grams fat, 11 grams carbohydrates, 0 milligrams cholesterol, 4 grams fiber, 10 milligrams sodium

Source: 5 A Day recipe http://www.cdc.gov/nccdphp/dnpa/5aday/recipes
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Chicken Enchilada Casserole
[from Six O'clock Scramble]
Prep (20 minutes) + Cook (25-30 minutes)
10 servings

These enchiladas are easier to make than traditional enchiladas because you
layer them like a casserole rather than rolling them. Serve with diced
honeydew melon or crisp, garden salad.

2 cans (10 3/4 oz. each) Healthy Request cream of chicken soup (or other
brand)
1 cup (8 oz.) fat free sour cream
1 can (4 oz.) chopped green chilies or 1/2 cup tomatillo (green) salsa
2 cups reduced fat shredded Cheddar cheese
1 bunch scallions, chopped (about 1 cup total)
1 1/2 cups cooked chicken, cubed (buy a rotisserie chicken or other
precooked chicken)
18 small corn tortillas

Preheat oven to 350 degrees. Coat a 9 x 13 inch baking dish with nonstick
cooking spray.

In a medium bowl, combine the soup, sour cream, and chilies.

In a separate medium bowl, combine the cheese, scallions, and chicken.

Spread a couple of spoonfuls of the soup mixture in the bottom of the pan.
Cover with 6 tortillas, overlapping slightly if necessary, and 1/3 of the
chicken mixture. Continue layering: soup mixture, tortillas, and chicken
mixture, soup mixture, tortillas, chicken mixture, ending with the soup
mixture.

Bake for 25-30 minutes, uncovered, until bubbly. To serve, allow it to cool
slightly, and use a serrated knife to cut the casserole into squares.

Nutritional Information per serving
Calories 260, Total Fat 7g, 11%, Saturated Fat 3.5g, 18%, Cholesterol 35 mg,
12%, Sodium 510 mg, 21%, Total Carbohydrate 34g, 11%, Dietary Fiber 3g, 12%,
Protein 17g, Sugar 2g

Content provided by:
Six O'clock Scramble
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Avocado Tacos

1 ripe avocado, peeled and seeded
1 medium onion, julienne
2 large green peppers, julienne
2 large red peppers, julienne
1 cup fresh cilantro, finely chopped
1-1/2 cups fresh tomato salsa (see below)
12 flour tortillas
nonstick cooking spray

Spray skillet with cooking spray. Lightly sauté onion and green and red peppers.
Cut avocado into 12 slices. Warm tortillas in oven and fill with peppers, onions, avocado slices and salsa. Fold tortillas and serve with Fresh Tomato Salsa

Preparation time: 30 minutes
Number of servings: 12
Number of 5 A Day servings: 1
Source: California Avocado Commission Nutrition Facts
Avocado Tacos
Nutritional Information per serving (1 taco)

Calories 280, Calories from Fat 70

Total Fat 8g 12%, Saturated Fat 2g 8%, Cholesterol 0 mg 0%, Sodium 350 mg 15%,
Total Carbohydrate 47g 16%, Dietary Fiber 5g 20%, Sugars 4g, Protein 7g
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Fresh Tomato Salsa

1 cup tomatoes, diced
1/3 cup onions, diced
1/2 clove garlic, minced
2 tsp. cilantro
1/3 tsp. jalapeño peppers, chopped
1/2 tsp. lime, juiced
Pinch of cumin

Mix together all ingredients and refrigerate in advance.
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Try this tasty chicken-citrus combo. For extra fiber, use whole wheat cous cous in the recipe. To be sure it’s whole wheat, look for the word “whole”in the ingredient list.

COUS COUS WITH CHICKEN, CITRUS & SCALLIONS
Serves 2
INGREDIENTS:

1 tsp. Olive or vegetable oil
½ pound chicken breast, sliced
4 scallions (green onions), diced
1 cup low-sodium chicken broth
½ cup canned mandarin oranges, drained and rinsed
½ grapefruit, peeled and sliced into small pieces, with pith removed
1 (5.7 oz.) box cous cous, cooked (follow instructions on box)
1 Tbsp. Sliced almonds, toasted*

DIRECTIONS:

In a large pan on medium-high heat, heat oil and then add chicken slices.
Brown them lightly on all sides. Make sure they are cooked throughout, then remove and set aside.
Add scallions to pan and sauté for 5-10 minutes until tender.
Stir in broth and bring to a simmer. Stir in orange segments, grapefruit
segments, and chicken, and simmer for 5 minutes until all ingredients are heated throughout.
Add cooked cous cous and stir well. Sprinkle with toasted almonds, and serve.

* To toast almonds, spread them in a small pan and bake at 350° F for 5-6 minutes, stirring once, until they develop a pale brown color.

Nutrition Information Per Serving: 550 calories, 7.1 grams total fat, 67 milligrams cholesterol, 6.1 grams fiber, 123 milligrams sodium

Source: Produce for Better Health, 5 A Day recipe, http://www.cdc.gov/nccdphp/dnpa/5aday/recipes/
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Fruits & Veggies-More Matters - An Ally to Moms!

Always leave them wanting more! Fruits & Veggies-More Matters™ is the new health initiative that will help you do just that: practical tips on how to get more fruits and veggies in your family's diet, recipes to make fruits and veggies everyone's favorite, and nutrition information that teaches you how to keep a good balance. Fruits & Veggies-More Matters is a simple message that will make nutrition easier, tastier and more enjoyable. Simply eat more. And find out more on www.fruitsandveggiesmorematters.org.

Today, more than 90 percent of all Americans do not eat their recommended amount of fruits and vegetables. The amounts of fruits and vegetables you need each day may seem daunting. But Fruits & Veggies-More Matters has made it easy… every step taken in eating more fruits and veggies helps you and your family be at their best. Simply eat more!

Here are 5 simple messages to keep in mind:

1. Fruits and veggies provide the unrivaled combination of great taste, nutrition, abundant variety and multiple product forms.
2. Eating fruits and veggies matters in maintaining a healthy weight and may reduce the risk of many diseases.
3. All product forms count-fresh, frozen, canned, dried and 100% juice.
4. Eating a colorful variety of fruits and veggies provides a wide range of valuable nutrients like fiber, vitamins and potassium.
5. Every step taken towards eating more fruits and veggies and getting more physical activity helps families be at their best.

Tips:

• Find more helpful tips on making fruits and veggies part of every eating occasion at www.fruitsandveggiesmorematters.org.
• Raw veggies like carrots, cauliflower, and broccoli make a great after school snack. Keep a variety cleaned, cut and ready to eat in plastic bags in your refrigerator.
• Sliced fruit and veggies will stay fresh in school lunches when packed in plastic bags. Don't forget to include both fruit and veggies!
• Mom! Kids love mini carrots. Here's a tip - divide larger bags into individual servings and store in plastic bags. Then they're ready to drop into lunch bags every day!
• Chunks of pineapple, bananas, and kiwis make great kabobs that can be frozen. Store in freezer bags for quick snacks.
• Raisins and other dried fruit like apricots, cranberries, apples, blueberries - even bananas - are a perfect "go anywhere" snack for kids!

©2007 Produce for Better Health Foundation. All rights reserved.
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Sussex County Partnership's Tasting Tips - What's In Season?

It is not always easy to encourage children and family members to try new fruits and veggies, increase their current intake, or even to try them at all. It is worth remembering that in many cases, it takes several attempts of trying one new fruit or vegetable, before the child can really determine if it is something they truly like or dislike. But sometimes the LOOK just does not appeal - and instead sends them running for the hills!

So what can you do to avoid the "fear factor" when introducing your little ones to a new vegetable? Well, one idea is to dress up veggies: Served lightly cooked or steamed with a little grated parmesan, or served raw with a little low-fat ranch dip or low-fat cheese, can influence the little taster's buds on any given occasion. But one important point is often overlooked - fruit and veggies that are currently in season. When in season, all fruits and vegetables taste so much fresher and better than when and if they are available at other times of the year. When introducing children to a new fruit or vegetable for the first time, doing so when that particular item is in season, could be the world of difference in taste your child responds to - and we all know how first impressions stick!

So check out the "in-season" list below and take your pick! [Don't forget to buy local produce wherever possible, from the Sussex County Farmers Markets and stalls for the freshest possible tastes of the season!]

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What's In Season? - Summer - June, July, August

Apricots
Beets
Bell Peppers
Blackberries
Blueberries
Boysenberries
Cantaloupe
Casaba Melon
Cherries
Crenshaw Melon
Cucumbers
Eggplant
Figs
Garlic
Grapefruit
Grapes
Green Beans
Green Peas
Honeydew Melons
Kiwifruit
Lima Beans
Limes
Loganberries
Nectarines
Olallieberries
Okra
Peaches
Persian Melons
Plums
Radishes
Raspberries
Strawberries
Sweet Corn
Summer Squash
Tomatillo
Tomatoes
Watermelon
Zucchini

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