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PowerUp October Newsletter

Ways to PowerUp in October

PowerUp Action Team Meeting
National Walk and Bike to School Day
Spooky Sprint
Power of Produce at the Hutchinson Farmers Market
$2 Tuesdays at Wheel and Cog Children's Museum
Hutchinson Community Running Group

Get Crafty!

You will need:Blue print of maple leaf on paper

  • Paper
  • Tempera paint
  • Paint brush
  • LEAVES!

Collect various types of leaves in all different shapes and sizes. Choose a paint color and paint the whole entire leaf. Press painted side onto the paper for 5 seconds to transfer the print. Repeat this process with different colors, shapes, and sizes of leaves until you are satisfied with your picture. Let the paint dry before displaying.

Source: https://www.firstpalette.com/craft/leaf-prints.html

How to Avoid the Halloween Candy Overload

For many kids Halloween is the best day of the year because they get to dress up in fun costumes, walk around the neighborhood with their friends, and come home with a mountain of free candy. For many parents, this means struggling with finding the balance between enjoying the fun of the holiday while figuring out how to deal with the exorbitant amount of candy their child will be asking to eat for the next few weeks. Here are a few tips for dealing with excess candy:

  • Allow your child to pick out their 5 favorite candies and bring the rest to a candy buy back.
  • Allow your child to trade their candy in for a toy or experience they have been wanting.
  • Don’t keep leftover candy in your child’s room. Store in the kitchen or pantry and allow it in moderation.
  • Serve a healthy and filling meal before your kids head out on Halloween so they are less likely to over-eat candy.
  • Set a good example by consuming candy in moderation as part of a healthy and balanced diet.
Halloween Candy Alternatives

Recipes

Pumpkin Loaf with Dried Cherries

IngredientsPumpkin cranberry bread

  • 1 ½ cup whole-wheat flour
  • 2 tablespoons flaxseed (if you like seeds)
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon each ground allspice, nutmeg, cinnamon
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon salt
  • 3/4 cups canned pumpkin (not pie filling)
  • 6 tablespoons canola oil
  • 1/2 cup honey
  • 3 tablespoons dark brown sugar
  • 2 large eggs
  • 1/3 cup dried cherries

Instructions

  1. Turn the oven on and set it to 350 degrees. Spray the loaf pan with cooking spray (or grease it with oil).
  2. Put the flours, seeds, baking powder, allspice, cinnamon, nutmeg, cloves and salt in the small bowl and use the whisk to mix well. Set aside.
  3. Put the pumpkin, oil, honey, brown sugar and eggs in the large bowl and use the mixer or a spoon to combine until well blended.
  4. Pour in the dry ingredients and mix well. Mix in the dried cherries.
  5. Pour the batter into the prepared pan. Bake until a toothpick comes out clean with no batter on it, 50-55 minutes.
  6. Set aside to cool in the pan. Turn the loaf out onto the cooling rack and let cool completely. Enjoy!

Purple Monster Smoothie (makes 3-4 servings)

Ingredients

  • 1 cup frozen blueberriesPurple smoothie with a cup of blueberries
  • 1 cup frozen peach slices
  • 1 small banana
  • 1 handful spinach
  • Leaves from one bunch celery (or half of one celery stalk works, too)
  • 1/2 cup plain Greek yogurt
  • 1/2 cup skim milk

Instructions

1. Combine all ingredients in a blender and blend until smooth and

PowerUp September Newsletter

Ways to PowerUp in September

Luce Line Lace-up
PowerUp Action Team meeting
Power of produce
Hutchinson Community Running Group
Free Paddle Sports rental

 

September is better breakfast month!

cereal with fruit and milk

Most people have been told how important breakfast is their whole lives, but do you know why breakfast is so important?

  • It kick-starts your metabolism for the day.
  • You are less likely to overeat throughout the day.
  • Skipping breakfast can lead to difficulty concentrating at work/school.
  • You will have more energy throughout the day.
  • Breakfast is delicious!

Exciting News!

A new Fixit station will be installed at the Hutchinson Rec Center in September! This is Hutchinson second station, joining the one located on the Luce Line Trail near Policeman’s Park.

What is a Fix-it station?

Time to head back to the classroom!stack of books with apple on top

Many schools have a designated snack time, and while breakfast and lunch may be provided by the school, kids often have to bring their snack from home. It is important to provide your child with nutritious options rather than empty calories that may cause a crash in energy. Growing children should eat every 3-4 hours to meet their needs and sustain their energy. Send snacks that satisfy your child’s hunger between meals, help them concentrate, and build healthy habits!

Snack ideas your kids will love!

Nut-free trail mix (see recipe)

Apple & string cheese

Carrots & hummus

Yogurt with fruit

Pretzels & guacamole

Hard-boiled egg & grapes

Whole grain crackers & cheese

Fruit salsa with pita chips

Celery with Sunbutter

Recipes:

Berry Breakfast Quinoa

Fruit Salsa

Nut-Free Trail Mix

 

 

Resources:

https://www.consumerreports.org/cro/magazine/2014/10/why-eating-the-right-breakfast-is-so-important/index.htm

https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/when-should-my-kids-snack

https://www.dero.com/product/fixit/

PowerUp August Newsletter

Ways to PowerUp in AugustPowerUp mascot "Chomp" the carrot dressed as a park ranger.

PowerUp Action Team meeting

  • August 19th, 2-3pm at the Farmers Market Depot
  • Open to anyone who is passionate about the health of our community!

-Power of Produce at the Hutchinson Farmers Market

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  • Wednesdays 2:30-5:30 & Saturdays 8-noon

-$2 Tuesdays and Wheel and Cog Children’s Museum

  • August 13th and 27th, 4-7pm

-Free Swim Night at Hutchinson Family Aquatic Center

  • August 6th and 15th, 5-8pm

– Hutchinson Community Running Group

  • Every Wednesday at 7pm starting at Library Square

-Paddle Sports rentals at Masonic River Park

 

August is National Sandwich Month!

Tips for making a heart and healthy sandwich

Avocado Chicken Salad Sandwich (4 servings)

  • 1 ripe avocado
  • ¼ cup plain greek yogurt
  • 2 Tablespoon lemon juice
  • ½ Tablespoon dried tarragon
  • ½ tsp salt
  • ½ tsp garlic powder
  • 2 cups diced chicken breast
  • 1 green apple, diced
  • 3 ribs of celery, sliced
  • ¼ cup sunflower seeds
  • 2 cups fresh spinach
  • 4 Slices of whole wheat bread

Mash avocado and mix in yogurt, lemon juice, and seasonings until smooth.

Mix in chicken, apple, and celery, and sunflower seeds.

Serve open-faced on toasted bread and top with spinach.

To get the freshest and most affordable produce, choose fruits and vegetables that are in season.

Check out what's in season in August

For and fun and easy way to add more veggies to your favorite pasta dish, try replacing half of the pasta with zucchini noodles, aka Zoodles!

Zoodles with Marinara Sauce (6 servings)Zucchini noodles with marinara sauce and parmesan cheese.

  • 2 medium-sized zucchini
  • 2 Tablespoon of olive oil
  • ½ pound whole wheat spaghetti
  • 1 onion, diced
  • 2 Tablespoons of garlic, minced
  • 1-28 oz can of diced tomatoes
  • ½ Tablespoon dried Italian seasoning
  • ½ tsp salt

To make the marinara- heat 1 Tablespoon of oil in a sauce pan. Add onion and garlic and cook for about 5 minutes. Add tomatoes, Italian seasoning, and salt. Let simmer for 20 minutes.

To make zucchini noodles- use either a spiralizer or a vegetable peeler to form ribbons, or cut into thin strips by hand. Pat Zucchini dry with a paper towel. Sauté in 1 Tablespoon of Olive oil for 4-6 minutes.

Cook spaghetti according to package directions and mix with zucchini noodles. Top with homemade or store bought marinara sauce.

**Option to add 1 lb ground beef to sauce or 1 can garbanzo beans for protein.

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