October is Walk to School Month

 
How did you get to school when you were a kid?  How did your parents get to school?  What about your kids?

Across the country, walking and biking to school have declined for a number of reasons.  Whatever the reason, the consequences are clear: kids are getting less physical activity and suffering from higher rates of obesity, and most schools face terrible traffic congestion, leading to poor air quality around schools (which increases the risk of asthma attacks and other respiratory problems).

Walk to School Month provides a change to reverse those trends.  The Missouri Bicycle and Pedestrian Federation provides some great resources for planning a walk to school day -- click here.  Although the "official" walk to school day is October 6th this year, you can plan an event for any day in October, it's not too late!

If you would like to organize a walk to school day in your child's school, please contact Melissa Brown at 636-282-1010 x217.

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M.B.

Image from http://www.phdm.org/Dept/CHP/CHP_SafeRoutes.html

Be in the know about cholesterol

September is National Cholesterol Awareness Month.  Do you know your numbers?

High cholesterol increases your risk for heart attack and stroke.  Fortunately, lifestyle choices can help reduce your cholesterol, or keep your levels from getting too high in the first place.

The first step is to know your numbers.  This requires a visit to your doctor or the health department for a simple finger stick blood test (for accurate results you must fast for 8-12 hours before a cholesterol screen -- that means no food and no liquid other than water).

To learn more about the different types of cholesterol and desirable ranges, click here for any easy guide.

Eating a healthy, balanced diet high in vegetables, fruits, and whole grains, along with regular physical activity, can help lower your overall cholesterol, as well as increasing your HDL (good) cholesterol and lowering your LDL (bad) cholesterol.

One final resource is the American Heart Association's cholesterol information page.

If you don't know your numbers, talk to your doctor or make an appointment for a cholesterol screening at the Jefferson County Health Department by calling 636-282-1010 or 636-789-3372.  (The screening at the health department is available for a discounted fee of $11.)

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M.B.

Get Moving Twin Cities Community Bike Ride

Join us for a community bike ride on Sunday, October 10^th at 2:00pm.  The main route will go from West City Park to Sunset Park in Festus (4 miles round trip), with an option for additional riding in West City Park – great for beginning and intermediate cyclists of all ages.  The ride will start from Pavilion #19 in West City Park.

We will provide route maps and there will be signs along the route.

Children must be with a responsible adult.  Everyone is encouraged to wear a helmet.  This is a free event.  

What to bring:

• Your bike -- if you haven't ridden for awhile, check your bike over ahead of time to make sure there is air in the tires and the brakes are working properly.  If in doubt, stop by your local bicycle shop to get a tune-up.
• Your helmet
• A water bottle
• A friend or family member -- suggested, but not required :)

For more information, call Melissa at 636-282-1010 x217.

Riding a bicycle is a fun way to stay fit for a lifetime.  If you haven't ridden for awhile, this ride will provide the perfect opportunity to get back in the saddle.  See you on 10/10/10!

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M.B.

Spaghetti Squash Medley and Applesauce

Thanks to all who joined us for our Healthy Cooking with Local Food cooking demo at the Crystal City Farmers' Market two weeks ago.

Carrie demonstrated two dishes: Spaghetti Squash Medley and applesauce.  You can recreate both of these healthy recipes in your own kitchen.  For ingredients, visit the Crystal City Farmer's Market on Wednesday evenings and the De Soto Farmers' Market on Saturday mornings.

 

Spaghetti Squash Medley

Notes: You can use substitute different vegetables for the broccoli, carrots, and green beans. In our cooking demo, we added eggplant, bell peppers, and summer squash.

1 medium spaghetti Squash

2 cups chopped tomatoes

1 tablespoon olive oil or canola oil

2 garlic cloves, minced

2 tablespoon minced fresh basil

½ teaspoon salt

¼ teaspoon pepper

1 ½ cups fresh broccoli

1 large carrot, thinly sliced

2 tablespoons water

1 cup green beans

2 tablespoon grated Parmesan cheese

Directions

1. cut squash lengthwise and remove seeds. Place cut side up in a microwave safe dish with ¼ cup of water. Cover with plastic wrap and cook for 10-12 minutes on high. Larger squashes may need to be cooked longer. Let stand 5 minutes. With a fork “comb” out the strands.

2. While squash is cooking heat oil in a large skillet on medium heat add garlic, tomatoes, basil, salt, pepper, broccoli, carrot water and green beans and cook 15 minutes stirring occasionally.

3. Combine squash and tomato mixture in a serving dish, add Parmesan cheese. Serve.

Serves 5

Nutritional Information: per serving

Calories 120, Total Fat 4.5g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 5mg, Sodium 330mg (14%DV), Carbohydrate 17g, Fiber 5g, Protein 4g, Vitamin A 80%DV, Calcium 10%DV, Vitamin C 70%DV, Iron 6%DV  

Applesauce
We also made some delicious applesauce.  Applesauce is very easy to make -- just cut up some apples (leave the skins ON for fiber and nutrients), combine with some water in a pan, and cook until tender. Drain any excess water, then add some a bit of cinnamon and sugar and mash with a potato masher.  Click here for a recipe with measurements and more specific instructions.

Happy, healthy eating!

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M.B.

Healthy Cooking with Local Food

Get Fit Festus will be hosting a "Healthy Cooking with Local Food" cooking demonstration at the Crystal City Farmers' Market next Wednesday, September 8th, led by Jefferson County Health Department dietitian Carrie Weatherholt. 

Join us inside Grace Presbyterian Church at either 5:00pm or 6:00pm for the cooking demo and food samples. 

The cooking demo is free, but please consider making a small donation to help support the work of Get Fit Festus.

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M.B.

Image source