My Thanksgiving Plate

So Thanksgiving is upon us and for many, that means lots of good food. It also means lots of extra fat, sugar and calories. In this blog, we will explore ways to trim the calories, fat and sugar from your Thanksgiving plate while keeping yummy goodness! Think it can not be done? Well, keep reading and let's see.

1. Turkey is actually a lean protein when eaten in moderation, so keep the roasted, not fried, turkey.
   
2. Dressing / Stuffing is not that healthy when made with white bread, corn bread, cream based soups, butter, etc. I have included a healthier option
3. Green Bean Casserole is one of my favorite holiday dishes, but with all that fat and sodium in it, the value is lost to the bad stuff.
4. Cranberry Sauce is something I can not do without! I love the sweetness, but there are healthier recipes to be found
5. Pumpkin Pie is again, a favorite dish. Somethings just shouldn't be messed with, but I will give it a try.

Allison's Roast Turkey

• 3 Cups warm water
• 1 C Brown sugar
• 1/2 C salt
• 2 bay leaves
• 2 T Poultry seasoning (optional)
• turkey, mostly thawed
• Something to place turkey in for marinating: If you have a big fridge, then use a closeable tub OR if it is not, then a large zip top bag or trash bag and a cooler (you will need ice)
• 1 large onion, wedged
• 6 stalks celery, cut into 3 inch pieces
• 1 head garlic coves, peeled
• 1 small bag baby carrots or carrots, peeled and cut into 3 inch pieces.
  
• salt and pepper
  

24 hours prior to roasting, mix first 5 ingredients until dissolved. Place turkey in marinating holder. Poor brine over then add water to cover. Seal and place in fridge OR in cooler and cover with ice. Make sure to keep the ice refilled as needed.

When you are ready to roast, there are 2 methods to choose from. The first is the traditional method, breast side up. Cook as you normally would, but instead of a rack, place onion wedges, garlic, celery, and carrots in the bottom of the panto serve as the rack, adding about 1/2 cup of water or chicken broth. Place a handful inside the turkey as well. Salt and Pepper the inside and outside of the Turkey. Or, if you do not need to present the turkey whole, then follow this method for a tender turkey. Again create a "rack" with the veggies. Place the turkey breast side DOWN and cook for 2/3 time. Carefully flip the turkey breast side up and cook until done. This allows the breast skin to brown and sometimes you get a presentable turkey. Cooking the turkey upside down allows the breast to stay moist. Use the veggies and dripping to make a gravy.

Mayo Clinic Recommended Stuffing

Serves 6

• 1 cup low-sodium chicken broth
• 1 cup chopped celery
• 1/2 cup chopped onion
• 10 slices whole-wheat bread, toasted and cut into cubes
• 1/4 cup chopped parsley
• 1 teaspoon dried tarragon
• 1/2 teaspoon paprika
• 1/8 teaspoon ground nutmeg
• 1/2 cup chopped fresh cranberries
• 1 cup whole water chestnuts
• 1 cup chopped apple

Directions

1. Preheat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.
2. In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and saute until the vegetables are tender, about 5 minutes. Remove from heat.
3. In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly.
4. Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes.
   

Green Bean Casserole from Eating Well

• 1 tablespoons canola oil, divided
• 1 medium sweet onion, (half diced, half thinly sliced), divided
• 8 ounces mushrooms, chopped
• 1 tablespoon onion powder
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground pepper
• 2/3 cup all-purpose flour, divided
• 1 cup low-fat milk
• 3 tablespoons dry sherry, (can omit)
  
• 1 pound frozen French-cut green beans, (about 4 cups)
• 1/3 cup reduced-fat sour cream
• 3 tablespoons buttermilk powder, (might give a sour taste, so you can omit)
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Cranberry Salsa from Health.com

I added this as I thought it look yummy. I have never tried it, so be brave. You can also google "healthy cranberry sauce" and find your own recipe.

• 1 (12-ounce) package fresh cranberries, picked over and stems removed
• 2 finely diced large celery stalks
• 1 finely diced small white onion
• 1 jalapeno pepper, seeded and minced*
• 1/4 cup chopped fresh cilantro
• 1/2 teaspoon kosher or sea salt
• 3/4 cup sugar
• 3 tablespoons fresh lime juice

1. Process the cranberries in a food processor until coarsely chopped. Transfer the cranberries to a medium bowl, and add the remaining ingredients. Stir the mixture well to combine.
2. Transfer the cranberry mixture to a serving bowl; cover and refrigerate until ready to serve.

* For spicier salsa, include the seeds and ribs from the jalapeño. Or use a serrano chile, which has more heat.

Hungry Girl Healthy Pumpkin Pie

For Crust

• 2 cups Fiber One bran cereal (original)
• 1/4 cup light whipped butter or light buttery spread (like Brummel & Brown)
• 3 tbsp. Splenda No Calorie Sweetener (granulated)
• 1 tsp. cinnamon

For Filling

• One 15-oz. can pure pumpkin (NOT pumpkin pie filling!)
• One 12-oz. can evaporated fat-free milk
• 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
• 3/4 cup Splenda No Calorie Sweetener (granulated)
• 1/4 cup sugar-free pancake syrup
• 1 tbsp. pumpkin pie spice
• 1/2 tsp. cinnamon
• 1/8 tsp. salt
• Optional Topping: Fat Free Reddi-wip or Cool Whip Free
  

1. Preheat oven to 350 degrees.
2. In a small microwave-safe bowl, combine butter with 2 tbsp. water. Microwave until just melted, and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency.
3. In a medium mixing bowl, combine butter mixture and crumbs with remaining ingredients for crust. Stir until mixed well.
4. Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish. Set aside.
5. In a large mixing bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. The filling may be taller than the crust.
6. Bake pie in the oven for 45 minutes. Allow pie to cool slightly. Refrigerate for several hours, overnight if possible. Keep refrigerated until ready to serve.
7. Cut into 8 slices and, if you like, top with Reddi-wip or Cool Whip before serving!

Another favorite holiday recipe for me is from a previous blog, the roasted root veggies. This has been a huge hit at my family holiday meals. Another great idea is instead of traditional sweet potatoes, roast them.

Roasted Sweet Potatoes

1 large sweet potato per 1.5 persons
1 T olive oil per potato (or just enough to coat)
salt and pepper

pre heat oven to 375 degrees (you can cook these at various temps, just might take longer. so if you have other things in the oven, these can be added, just watch). Cut potatoes, unpeeled, into 1/2 chunks. Toss with oil. Place in a dark roasting pan or on a cookie sheet. Sprinkle with salt and pepper and any other spice you like. Bake for 30 minutes, stirring several times.

So that is all I have for now. Get on the internet and see what healthy recipe you can find to substitute those unhealthy options we often cook. And remember, to go for a long walk after the big meal.

Eat well and be healthy. Remember to check out www.myplate.gov for more information.

In the Spirit of Camp,
Allison

Y182?

Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

My Plate: Physical Activity

Let's explore physical activity. Remember, most of this information is taken from www.myplate.gov, so check it out to learn more.

MyPlate.gov states to make physical activity a regular part of the day. Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy — such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. Every little bit adds up and doing something is better than doing nothing. Make sure to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

We all know we are supposed to exercise often. But do we really? As youth, we tend to run just for fun or play sports. As people get older, their exercise level tends to drop. We all are guilty of spending more time inside and on electronic products like computers, gaming systems and phones. I know I am guilty - are you? So kids, it is your responsibility to develop healthy habits now and encourage your parents.

• Ask your parents to park at the far side of parking lots
• Purposely crisscross the grocery store to add mileage to your day
• Take the stairs when possible
• Just go for a walk - after dinner is a good time for the family. Those dishes can wait.
  

Do you know how much and what type of exercise to get? Here are some tips:

• Adults should get 2 hours of exercise per week
• Kids need up to 1 hour each day!
  

This exercise needs to increase the heart rate, but can be done in 10 minute burst. a brisk 20 minute walk is great. Why do we need exercise? According to Health and Wellness, we know it prolongs life, decrease number of infections, makes one feel happier and, probably most importantly, builds bones so that older people do not have as many fractures.

So get out there and walk, eat well and be healthy. Remember to check out www.myplate.gov for more information.

In the Spirit of Camp,
Allison

Y182?

Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

My Plate: Dairy

Let's explore dairy. Remember, most of this information is taken from www.myplate.gov, so check it out to learn more.

All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

Some commonly eaten choices in the Dairy Group are:

1. Milk All fluid milk counts, but it is best if it is fat free (skim) or low fat 1%). See Jamie Oliver's argument for avoiding flavored milk. He claims that if you drink flavored milk everyday at school, you consume nearly 2 gallons of sugar each school year. WOW!
2. Milk based desserts such as puddings, ice milk, frozen yogurt and ice cream fall in this group. Again, look for low fat, low sugar options.
   
3. Calcium-fortified soymilk or Lactose Free milk also contain calcium and are great option for lactose intolerance or strict vegetarians/vegans.
4. Cheese such as hard natural cheeses including cheddar, mozzarella, Swiss, or Parmesan; soft cheeses including ricotta, cottage cheese; or processed cheeses including American.
5. All Yogurts

*Selection Tips: Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts against your maximum limit for "empty calories" (calories from solid fats and added sugars).

Did you know that you can substitute Greek yogurt for sour cream in most recipes? In baking, it works best if you strain the yogurt in cheese cloth for 1-4 hrs prior to using. However, I often skip this step and reduce the liquid I add (I am not so patient!). Recently, I reworked the Camp Berry Muffin Cake recipe to omit the fat and sour cream. I replaced fat with applesauce and of course the sour cream with Greek yogurt. It was still delicious. So, here is your challenge - find your favorite muffin recipe and see if you can replace any of the items with healthier options. Love ice cream, start substituting frozen yogurt. My kids love Gogurts frozen.

Eat well and be healthy. Remember to check out www.myplate.gov for more information.

In the Spirit of Camp,
Allison

Y182?

Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

My Plate: Grains

Let's explore grains. Remember, most of this information is taken from www.myplate.gov, so check it out to learn more.

Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples include:

whole-wheat flour

• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products white bread.

• white flour
• degermed cornmeal
• white bread
• white rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products white bread.

At camp, we have moved to almost all wheat or whole grain products. Did you know that the pasta, french toast sticks and rolls were wheat? I personally love whole grain products and brown rice. In your home, start the trasistion. For some people, it does take a while to get used to the flavor and texture, but for others, it is not a big deal. I did not find it a big deal and my kids don't seem to know the difference.

Below is a recipe link taken from a retreat camper, Kelsey. She has her own blog, Clean Teen Kelsey. The recipe is long so don't let that daunt you. I am not posting it, but the resulting bread is DELICIOUS. Whole Wheat Bread

Here are some easy ways to start

1. Buy brown rice (note it does take longer to cook, so think ahead)
2. Look into grains such as quinoa, barley, or bulgar. You can make delicious salads, mix into stir fry and more
3. Buy only whole grain breads (make sure to read the labels to avoid high sugar content)
4. And last, buy only whole wheat pasta

Gluten FREE Grains In a later blog, I will dive into Gluten Free products and recipes, but for now, here is a list of gluten free grains: Amaranth, Buckwheat, Corn, Montina (Indian rice grass), Quinoa, Rice, Sorghum, Teff, Wild Rice.

Eat well and be healthy. Remember to check out www.myplate.gov for more information.

In the Spirit of Camp,
Allison

Y182?

Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

My Plate: Protien

Let's explore proteins. Remember, most of this information is taken from www.myplate.gov, so check it out to learn more.

PROTEIN: What foods are in the Protein Foods Group? All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calories needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.

Some commonly eaten choices in the Protein Foods Group, with selection tips, are:

• Meat such as lean beef, pork, venison, bison, lamb (this includes ground meats, just be sure it is LEAN). Be sure to look at fat content, how the meat is prepared and recommended serving portions.
  
• Poultry such as chicken, turkey and duck. Again, preparation is key. Duck is a higher fat meat than say, chicken breast. Darker poultry meat is higher in fat as well, that is why white chicken or turkey is the most recommended.
• Nuts and seeds such as peanuts, almonds, sunflower seeds, pumpkin seeds. Following recommended serving is best and nuts in their natural state are better than roasted or salted nuts.
• Seafood comes in several forms: fin fish, shell fish and canned. Salmon, tuna, trout, catfish are all examples of fin fish with salmon giving you the highest benefit. Shellfish are just that, fish with a shell. So things like crab, lobster, shrimp and crayfish. And then canned fish such as tuna, salmon, and anchovies. Again, grilled, not fried, cooking methods are best.
  
• Eggs When eaten in moderation, no more than 2 every other day or so, eggs add a great protein to your diet. Prepared poached, hard boiled, soft boiled or fried (in olive oil or a lightly sprayed pan) and then paired with black beans, whole grain English muffin or fruit, eggs a delicious variation to meat.
• Beans and Peas make a great substitution to meat and are great for vegetarian diets. Just remember to pair them with fruits and veggies. Black, pinto, kidney, and garbanzo beans are often found in CFA menu. Sometimes they are out in the open and other times they are within a dish adding a nice punch of protein. Did you know beans make a great thickener for soups and chilies as they give off starch?

As with most foods, protein is an essential part of your daily diet, but must be eaten in moderation and be low in fat.

Hummus

• 2 cups canned garbanzo beans, drained
• 1/3 cup tahini (sesame paste)
  
• 1/4 cup lemon juice
• 1 teaspoon salt
• 2 cloves garlic
• 2 T parsley
  
• 1 tablespoon olive oil
• 1 pinch paprika

In a food processor, blend the beans, tahini, lemon juice, garlic and parsley. Place in a serving dish and drizzle with olive oil, sprinkle with paprika and parsley, chopped.

This is a great recipe that can be enjoyed alone, as a dip (as shown) or a spread for various sandwiches.

Black Bean and Corn Salsa

1. 1 can black beans, drained and rinsed
2. 1 can sweet corn kernels, drained
3. 1 tomato, chopped
4. 1/4 C onion
5. 1 jalapeno, seeded and chopped
6. 1/2 bunch cilantro, rinsed and chopped
7. 2 T line juice
8. Garlic salt and pepper to taste
9. 1 Avocado, chopped (optional)

Mix first 8 ingredients in a bowl, lightly toss. Chill until ready to serve. If adding avocado, add just before serving as it will brown. Serve with Baja Fish Tacos (found in Camp Kitchen Magic cookbook), with chips, Mexican dishes or how you prefer.

Eat well and be healthy. Remember to check out www.myplate.gov for more information.

In the Spirit of Camp,
Allison

Y182?

Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

My Plate: Fruits

Let's explore fruits. Remember, most of this information is taken from www.myplate.gov, so check it out to learn more.

FRUITS should complete the vegetable half of the plate, thus making your meal half filled with fruits and vegetables. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are apples, oranges, melon, berries, grapes, pineapple and more. Be cautious of those fruits that are high in sugar such as bananas and grapes. While healthy, they do add a large amount of sugar to your diet. Melons and berries are great, low sugar choices.

Check out the Fruit Gallery on the My Plate website to learn more about fruit size/amount and portion sizes.

Fresh Fruit Smoothie

Get out your cup/glass that you will use to drink your smoothie (a healthy choice is one that is about 8 ounces big). Fill it with a combination of your favorite fruits (see list below). If using yogurt, pour that in over the fruit, then pour in apple juice to just cover the fruit. Pour all into a blender. Blend until smooth. If too think, add a bit more apple juice. Pour back into your cup / glass and enjoy!

• Strawberries, frozen
• Peaches, frozen
• Bananas
• 1 drinkable yogurt, strawberry or strawberry banana (optional)
• 100% Apple Juice

Other fruit options are kiwi, pineapple, melon, mango, papaya or any fruit you love. You can also add a bit of honey to sweeten.

Grilled Fruit

The next time your parents are grilling, ask them to grill some fruit as well. Great fruits are stone fruits such as peaches, plums, or nectarines and pineapple. For the stone fruit, cut in half, remove the stone (seed) and brush with olive oil. For pineapple, cut into 1 inch thick rounds and brush with olive oil. Place on grill, cut side down. Grill for 5 minutes and then flip. Grill for 5 more minutes. Goes great with fish, chicken, or drizzled with honey and served as dessert.

Another idea is to take stone fruit, pears, pineapple and cut into large chunks. Skewer making kabobs. Brush with oil and grill, turning every few minutes until heated, about 6 minutes. Brush with honey before serving.

Eat well and be healthy. Remember to check out www.myplate.gov for more information.

In the Spirit of Camp,
Allison

Y182?

Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

My Plate: Vegetables

Let's explore vegetables. Remember, most of this information is taken from www.myplate.gov, so check it out to learn more.

VEGETABLES should take up a bit more than 1/4 of your plate. Now what type of vegetables should they be? According to the USDA any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are:

1. Dark Green Veggies such as broccoli, spinach, or romaine lettuce and more. Note, iceberg lettuce, while a veggie, is so light in color that it doesn't add a lot of nutritive value to your diet.
   
2. Red & orange vegetables such as tomatoes, carrots, squashed, sweet potatoes. Try tossing these in a little olive oil and roasting them. Delicious!
   
3. Beans and Peas such as split peas, lentils, black beans, soy beans (edamame) and more
4. Starchy Veggies such as potatoes, sweet peas, corn, lima beans and more. Try to avoid this category as much as possible as it does not add a lot to your diet. Stick with 1, 2, 3, and 5.
   
5. Other veggies such as okra, asparagus, artichokes, and more.

Salad Hints: Avoid iceberg lettuce. Fill your salad bowl with dark green leaf lettuces like spring mix. I prefer "baby spring mix" as the leaves are tender. Add a few sliced almonds, cut up apple and dried cranberries for added taste and texture. and remember, when at a restaurant, ask for your dressing on the side, then try to use 1 T or less. A good way to do this is to add it in and thoroughly toss your salad to coat it well. Adding a dash of salt and pepper helps flavor your salad as well. Too much dressing can make your salad have a higher caloric count than a hamburger! So watch out.

What vegetables do you like? Are they dark in color? If not, how can your begin to change your eating habits? What new vegetable have your tried lately?

Here is a recipe for you to share with your family. It is easy and just might introduce you and your family to a new favorite.

Roasted Vegetables

• 4 Carrots, peeled and cut into 2 inch lengths OR 2 cups baby carrots
• 4 Parsnips, peeled and cut into 2 inch lengths
• 1 Sweet Potato, cut to match the carrots
• 1 Sweet Onion, cut into wedges OR 1 cup pearl onions
• 3 Cloves Garlic, peeled (optional)
• 4 Beets, peeled and quartered (if large) (optional)
• 2 T olive oil
• salt and pepper

Heat oven to 375 degrees. Prepare all veggies, pat dry if wet. In a dark roasting pan, toss veggies in oil, spread out evenly, add salt and pepper to taste (you can always add more). Place in oven. After 10 minutes, stir the veggies. Cook 10 more minutes. Check to see if they are lightly browned and tender. Cook until you feel they are tender to your liking.

If you do not want the beets to bleed red all over your other veggies, then wrap them in foil and place in oven next to pan. Roasting vegetables brings out the sweet, nutty taste. Delicious. Also try roasted asparagus, okra, broccoli and more.

Eat well and be healthy! Remember to check out www.myplate.gov for more information.

In the Spirit of Camp,
Allison

Y182?

Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

Healthy Spirit, Mind & Body

Over the course of the next few weeks, I will discuss healthy spirit, mind and body covering such topics as healthy eating, exercise, Raggers, mental health and of course, sharing recipes. If you have any ideas, would like me to cover a topic or just want to chime in, please feel free to email me at allisonh@ymcasatx.org.

Did you know that First Lady Obama recently helped launch the new "My Plate" healthy eating program? The USDA has replaced the food pyramid so many of us are used to seeing with the new, easier to understand "my plate" concept. The hope is that it is easier to understand and will lead to healthier eaters.

The graphic shown, a plate divided into portion size for each type of food is simple if understood. Let's take a little time to explore the plate. You can find complete information at www.myplate.gov.

The plate is divided into 5 categories, the majority taken up by vegetables and grain. The 5 categories are:
1. Vegetables
2. Fruits
3. Protein
4. Grains
5. Dairy

Over the next 5 weeks, I will take you on a closer look at all the categories, explaining what is meant and what to eat followed up by recipes from my recipe book and the CFA recipe book, "Camp Kitchen Magic"

Here is a recipe to get us started. Add some fruit and glass of milk and your plate is covered:

Camp Spaghetti w Meat Sauce

• 1 lb ground LEAN turkey or beef OR 1 1/2 Cs lentils
• 1 cup carrots
• 1 medium onion
• 1/2 lb mushrooms
  
• 3 gloves garlic
• 2 cans stewed tomatoes, pureed
  
• 1 T sugar
• 2 T cooking wine (optional)
  
• 2 cups water or low sodium chicken broth
• basil (fresh = 1/4 C; dried = 2 T) adjust to your liking
• salt and pepper to taste
• oregano, thyme, or other Italian seasonings you like (we only use basil at camp)
  
• 1/2 lb whole wheat spaghetti pasta (1/2 lb for up to 5 people)
  
• Parmesan (optional)
  

Begin browning meat in a large stock pot. Fine chop carrots, onion, mushrooms and garlic in a food process (if you don't need to "hide" veggies, hand chopping is fine and makes a pretty sauce). Add to browning meat and cook until meat is browned and veggies are tender. Stir in remaining ingredients, bring to a boil, reduce to a simmer. Simmer for 30 minutes or until you are ready to serve. If too runny, mix a slurry of 1/2 cup cold water to 2 T flour. Whisk into sauce, simmer until thick. Serve over whole wheat pasta and top with Parmesan.

If using lentils, omit in browning step, add with liquids. Cook for 1 hour or until lentils are tender. You may need to add more liquid as they cook, but probably not.

For vegetarian sauce, replace meat with:
1/2 C lentils
Add 1 1/2 Cs chopped zucchini and/or yellow squash

Eat well and be healthy. Remember to check out www.myplate.gov for more information.

In the Spirit of Camp,
Allison

Y182?

Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

The Silver Rag

The Silver Rag begins with a commitment to the Christian way of life. For many, this Rag presents a struggle. What does this mean? Do I have to read the Bible in full? Am I not already a Christian? What do I do? I know this Rag presented me with most of these when I tied my Silver Rag in 1996.

As I have grown in the YMCA, I realize that the "Christian way of life" is a broad term defined differently by many people. I feel that is living with courage and character, doing your best at all times and seeking to help others is being a good Christian. That is why I love the YMCA core values of caring, honesty, respect, responsibility and faith. If I work to live a life full of the values, than I am living a "Christian way of life".

When I attend Silver Rag ceremonies, I like to read the following poem, "A Tandem Ride With God." It helps me visualize God, Jesus and me; how we can work together and how I need to trust Him.

I used to think of God as my observer, my judge, keeping track of the things I did wrong, so as to know whether I merited heaven or hell when I die. He was out there, sort of like a president. I recognized His picture when I saw it, but I didn't really know Him.

But later on, when I met Jesus, it seemed as though life was rather like a bike, but it was a tandem bike, and I noticed that Jesus was in the back helping me pedal. I didn't know just when it was He suggested we change, but life has not been the same since I took the back-seat to Jesus, my Lord. He makes life exciting. When I had control, I thought I knew the way. It was rather boring, but predictable. It was the shortest distance between two points.

But when He took the lead, He knew delightful long cuts, up mountains, and through rocky places and at break-through speeds; it was all I could do to hang on! Even though it often looked like madness, He said, "Pedal!" I was worried and anxious and asked, "Where are you taking me?" He laughed and didn't answer and I started to learn to trust. I forgot my boring life and entered into adventure. And when I'd say, "I'm scared", He'd lean back and touch my hand.

He took me to people with gifts that I needed, gifts of healing, acceptance and joy. They gave me their gifts to take on my journey, our journey, my Lord's and mine. And we were off again. He said, "Give the gifts away; they're extra baggage, too much weight." So I did, to the people we met, and I found in giving I received, and still our burden was light.

I did not trust Him, at first, in control of my life. I thought He'd wreck it, but He knows bike secrets, knows how to make it bend to take sharp corners, jump to clear high rocks, fly to shorten scary passages. And I am learning to shut up and pedal in the strangest places, and I'm beginning to enjoy the view and the cool breeze on my face with my delightful constant companion, Jesus.

And when I'm sure I just can't do any more, He just smiles and says... "Pedal."

(Author unknown)

For me, this allowed me to explore my fears of being Christian and the thought that I would somehow be judged "not enough." I wouldn't know the Bible well enough, I wouldn't go to church enough, I wouldn't be able to speak about God/Jesus smart enough, etc, etc, etc. As I have learned, being a Christian is so much more than all those things. It is trusting in oneself, listening to your heart, taking time to be quiet and listen to God, and to see the beauty He gives us each day. I still have my days and moments when I feel not enough, but I just have to push those aside and "Pedal."

So I challenge you to take some time this Holiday season to still your mind and allow your soul to listen to the voices around you, with in you. When you don't think you can, just shush up and pedal. Let Him do the rest, because he "knows bike secrets".

Remember-Youth Empowerment Retreat is coming up FRIDAY, December 10, 2010! Sign up today and take this time to renew your Rag goals at camp. It is not too late to sign up for the retreat - call us! 800-765-9622

Hey Hey CFA-register today!

In the Spirit of Camp
Allison

Y 182?

Empowerment and.. Gardening?

If you could create a new activity at CFA, totally regardless of cost, what would it be?

I have to say that I would love to see a gardening club. I know, I know.. Doesn't sound like the most scintillating choice of hobbies, but the values of a great garden and the skills it takes to produce produce are neat tools for life and perfectly representative of the core value of responsibility. Would it not be cool to eat meals planned by our new-for-summer-2011 Cooking Club with all of the ingredients grown via the hands of a Camp Gardeners Club? Maybe that's just me being geeky, but it excites me to think about youth taking that kind of control over their summer camp experience.

Which, of course, is the whole concept behind the Youth Empowerment Retreat. Not the vegetables, necessarily.. It is an important lesson to teach our campers about core values and living a purposeful life, but sometimes us "grown up" people (hard to envision myself as such, but at least as far as years go, I am!) have difficulty handing the reins over to our younger people. The retreat will focus on finding ways for campers to further their leadership skills not only at camp, but at home, as well. We want to help match the kids to the resources, allowing them to pursue an empowered life of service and giving to others.

So.. you should come!

- created via the BlogPress app for iPhone.

I Would Be Strong

The third line of the Ragger's Creed is "I would be strong, for there is much to suffer."

What does this line make you think of or feel? Does it give you a feeling of self doubt or cause you to work harder to succeed?

For me, this is not just physical strength. What this line is referring to is mental strength, having the integrity and confidence to keep trying, to keep working, to dust yourself off and move forward. For this, you need to pay attention, study hard in school, make the most of your education and learn from all kinds of life experience. The line "learn from your mistakes" fits well into this third line of the Ragger's Creed. If you just give up and do not stay strong ton try again, then life is just going to run past you. If you let your life sufferings like failing a test, getting a grade, falling off your bike, not making the A team or losing site of your goals, then you are letting your "sufferings" get the best of you. Stay strong, dig deep into yourself and keep going. Refocus on your goals, reset your self and seek advice from adults.

Remember-Youth Empowerment Retreat (click and look for tan box) is coming up December 10, 2010! Sign up today and take this time to renew your Rag goals at camp. Hey Hey CFA-stay pure, stay true, stay strong and stay CFA.

I would be true, for there are those who trust me;
I would be pure, for there are those who care;
I would be strong, for there is much to suffer...

In the Spirit of Camp,
Allison

I Would Be Pure

The second line of the Ragger's Creed is "I would be pure for there are those who care."

What is the first thing that comes to mind? What does pure mean to you? How are you prepared to be pure?

Found on Answers.com: "What is a pure heart? A heart free of possessiveness, a heart able to feel the sorrow of others, a heart that thirsts for what is right, a heart that is not vengeful. We see a pure heart in the face of any saintly person."

I love this. Working to be free of possessiveness and not vengeful or jealous - this is a daily task for me, I know. Part of YMCA Ragger's is to look with in yourself and command the best of yourself. Keeping your heart open and honest, searching for the good and loving others - that is pure of heart. Sound a little bit like I.L.L. (is it loving)?

I think this also means to be pure in the sense of drug or alcohol abuse. It doesn't lead to success in life, it doesn't keep you cool (though you may think you are cool when participating) and it doesn't help you. Keep your body pure-eat well, exercise, educate yourself and reach out to others. Be pure in what you watch on TV or read or when surf the net, don't join in on harassment or picking on of others, stand up for your convictions and strive to be better than you were yesterday.

Remember-Youth Empowerment Retreat (click and look for tan box) is coming up December 10, 2010! Sign up today and take this time to renew your Rag goals at camp. Hey Hey CFA-stay pure, stay true and stay CFA Strong!

I would be true, for there are those that trust me;
I would be pure, for there are those that care. . .

In the Spirit of Camp,

Allison