Fun and Health
By Diane Roach, RD
Fun and health are mixed together all the time at the YMCA. A special program for overweight youth ages 10-17 years, Youth WOW (Working on Wellness) provides structured, fun exercise and reliable nutrition guidance for a healthy lifestyle.
During the 4 month program, Y fitness trainer, Rebecca Galsterer, leads Y Youth WOW participants each week with a wide variety of activities, including racquetball, pickle ball, tennis, and basketball. She also teaches them how to use fitness equipment and monitor their heart rates. They are excited to see their fitness levels improve during the 4 month program, and to feel their clothes fit looser. Judging by the smiles on kids’ faces at the end of the “work out” sessions, she seems to have a gift for working with each person. When complimented for her work, she always replies, “It’s so much fun!”
For nutrition guidance, participants meet as a group and individually with Munson Medical Center Registered Dietitian, Diane Roach. A non-diet approach is used which includes learning about hunger and fullness, balanced meals, portion sizes, behavior change tips, fiber, beverages, snacking, social eating, and eating cues. There are games and challenges along the way.
Pine Rest Counseling Center staff provide a behavioral health group session, and are available for further support, if needed.
If you’d like to learn more about the Youth WOW Program, go to www.gtbayymca.org or call 933-9622 YMCA or call Diane Roach, RD 935-8451.The next session begins May 9, with registration deadline April 27. Cost is $392 for a four-month program. This includes YMCA membership for the entire family. Current YMCA members pay $272 for four months. Scholarship assistance may be available.
Fun and Healthy Snacks
As you plan your next party, here are some snack ideas to mix a little health with the fun. These snacks can be prepared ahead of time, or can be a fun activity for party guests to create together.
Fruit Kabobs or Fruit Bowls
Pick any combination of colorful fruits! Rinse, cut them bite size, and slide them onto wooden skewers or long toothpicks. If you don’t have the kabob sticks, place all the fruit in a beautiful bowl! It’s fun to choose fruit colors that match your party theme!
Grapes
Berries
Pineapple chunks
Orange sections
Banana slices
Kiwi slices
Melon balls
Dried fruit
Parfait Perfect
Ingredients:
Fancy clear plastic or glass containers
Blueberries, strawberries, raspberries (if frozen, thaw and drain berries first
Vanilla yogurt
Granola topping
Instructions:
Make a layer of berries in the containers, and then yogurt, and continue these layers until it’s almost full. Sprinkle granola on top!
Funny Faces
Ingredients:
Small tortilla (or English muffin halves, pita bread)
Pizza sauce
Shredded mozzarella cheese
Sliced green pepper, red pepper
Sliced mushrooms
Black olives
Instructions:
1. Preheat oven to 425 F. Spray baking sheet with nonstick cooking spray or lightly oil; set aside.
2. Place disk on prepared baking sheet. Spread pizza sauce on each disk. Sprinkle with mozzarella
2. Place disk on prepared baking sheet. Spread pizza sauce on each disk. Sprinkle with mozzarella
cheese. Decorate with toppings as desired to create faces.
3. Bake 10 minutes or until cheese is just melted and bottom of pizzas are light brown.
Fresh Tomato Salsa to serve with tortilla chips
Ingredients:
1/2 of a small onion
1/4 cup of cilantro leaves or parsley
1 minced garlic clove
1 pound of diced ripe tomatoes
1 tablespoon of lime juice
1/4 teaspoon of salt
Instructions:
Finely chop one half of a small onion. Mince 1/4 cup of cilantro leaves or parsley.
In a mixing bowl, combine the onion, cilantro or parsley, 1 minced garlic clove, 1 pound of diced ripe tomatoes, 1 tablespoon of lime juice, and 1/4 teaspoon of salt. Makes 2 1/2 cups.
Snack mix
Ingredients:
2 cups unsweetened cereal (such as Cheerios®, Wheat Chex®, Fiber One®,
2 cups sweetened cereal (such as Honey Nut Cheerios®, Frosted Mini-Wheats® or Life®)
2 cups small pretzel twists
1 cup dried fruit (raisins, dried cranberries)
1 cup peanuts
Instructions:
Mix together all ingredients in a large bowl.
Measure 1/2-cup amounts into snack-size plastic bags so they’re ready to grab and go.
Sparkling Punch
Ingredients:
Frozen orange-pineapple-banana juice concentrate
Faygo cherry flavored sparkling
Optional: fresh strawberries to garnish
Instructions:
Follow directions to make frozen orange-pineapple-banana juice from the frozen concentrate.
Stir in Faygo cherry flavored sparkling water, up to half of the amount of juice.
Garnish with a fresh strawberry on the rim of the glass, or in the punch bowl.
Diane earned a Bachelor of Science from Michigan State University in Clinical and Community Dietetics, and is a Registered Dietitian. She has worked at Munson Medical Center for 28 years, including inpatient care and education, outpatient nutrition counseling, and nutrition presentations and demos in the community. Her office number is 935-8451.
The Youth Working on Wellness Program (Youth WOW) is a partnership of the Grand Traverse Bay YMCA and the Munson Medical Center (Traverse City). At the Y we are for Youth Development and Healthy Living.
