Ways to PowerUp in November

• PowerUp Action team meeting

  • We will be helping pack bags for the Backpack program from 2-3pm on November 18^th at Common Cup Ministries

• Parkview Dental Candy Buyback

  • Bring your leftover candy to Parkview Dental Nov 1-5 and receive $1 for every pound. Candy will be sent to service members overseas.

• Wheel and Cog $2 Tuesdays

  • 2^nd and 4^th Tuesday of each month

• Rec center indoor playground

  • 9:30-11:30am Monday-Thursday and Saturdays 10am-noon

November is Peanut Butter Lovers Month!

Pros of Peanut Butter

• It is a great source of protein
• It contains lots of healthy fats
• It is very versatile and can be used in sweet or savory dishes
• It is very nutrient-dense
• It does not need to be refrigerated so is easy to pack for on the go
• It is delicious!

Wondering what kind to buy?

Be on the lookout for hydrogenated oils and sugar in your peanut butter. Check the ingredients list- the best peanut butter should contain just peanuts and salt!

Crunchy Peanut Butter Granola

• 3 cups rolled oats
• 1 tsp cinnamon
• 1/2 cup peanut butter
• ¼ cup honey
• 1 Tablespoon canola oil
• 1 tsp vanilla

Preheat oven to 300 degrees. Line a baking sheet with parchment paper. Combine oats and cinnamon in a bowl. In a separate bowl, combine peanut butter, honey, oil, and vanilla. Microwave for 30-45 seconds or until peanut butter is melted. Stir together then pour over oats. Stir to combine then spread in an even layer on baking sheets. Bake for 20-25 minutes. Let cool completely before enjoying!

Have a Healthy Holiday

For many people November is a time to reflect on all of the things they are thankful for. It is also a time for stuffing, pie, and mashed potatoes smothered in gravy. Many people struggle finding a balance between maintaining healthy habits while still enjoying the holiday traditions..

Healthy Holiday Recipes

Balsamic Blue Cheese Brussel Sprouts

• 1 lb Brussel sprouts
• 1 Tbsp olive oil
• 3 cloves garlic, minced
• ½ teaspoon salt and pepper
• ½ cup crumbled blue cheese
• ¼ cup craisins
• ¼ cup chopped walnuts

Balsamic glaze

• ¾ cup balsamic vinegar
• 2 Tbsp honey

To make the glaze, place vinegar and honey in a saucepan and cook over medium heat for 5-7 minutes, or until thickened. Remove from heat and let cool.

Preheat the oven to 450 degrees. Cut Brussel sprouts in half and toss in olive oil, garlic, salt, and pepper. Spread out on baking sheet and roast for 15-20 minutes. Sprinkle with cheese, craisins, and nuts and drizzle with balsamic glaze.

Pumpkin Pie Oatmeal (2 servings)

• 1 apple, diced
• 2/3 cup apple juice
• 2/3 cup skim milk
• ½ cup pumpkin puree
• ½ tsp pumpkin pie spice
• 2/3 cup quick-cooking oats

Combine all ingredients except oats in a microwave safe bowl. Microwave for 2 minutes. Stir in oats and let sit for 1 minute. Top with pumpkin seeds or chopped pecans for a little crunch!

Recipe from food and Health Communications

Ways to PowerUp in October

Get Crafty!

You will need:

• 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.

Recipes

Pumpkin Loaf with Dried Cherries

Ingredients

• 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 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

Ways to PowerUp in September

September is better breakfast month!

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.

Time to head back to the classroom!

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:

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/

Ways to PowerUp in August

PowerUp Action Team meeting

• August 19^th, 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 13^th and 27^th, 4-7pm

-Free Swim Night at Hutchinson Family Aquatic Center

• August 6^th and 15^th, 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!

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.

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)

• 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.