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

The Smaller Animals at Camp

So we have big animals out here at camp (the horses) that you get to ride and have fun with but we have a smaller herd of animals here at camp that make a big difference in our lives as well.

CFA has 5 dogs and a few cats on the property that come out and play as well help kids feel like home. Several times whenever a camper gets homesick or is just feeling down I bring my dog (Kansas) over to hang out for a while. The camper usually opens up and starts to feel better. Kansas doesn't talk to him or her. He just smiles, licks and lets the kid pet him. Just like your pet at home.

CFA is a better place because of our dog pack and cat herd. I can't think of camp without them. Here are some benefits of owning a pet:

• Pets can improve your mood
• Pets encourage you to get outside and exercise
• Pets stave off loneliness and provide unconditional love
• Pets can reduce your stress and blood pressure

Here are some of our favorite animal mascots out here at CFA

Atticus Finch sitting where he would if he was a human.

The calmest and most mature dog we have Hop.

The dog that is as big as a horse, Tuck. His personality matches also.

Betty Davis hunting something

Becky's (our retreat director) cat named See-Wah wondering what the heck is going on.

Remi being the usual wet self that she usually is. She even went swimming when it was 17 degrees outside.

Princess Sophia Sparkles is ready for Valentine's Day.

My favorite picture of Kansas as a puppy. He was and still is beyond awesome.

Hope these pictures remind you of camp and how awesome it is. 

As always remember to live, laugh, Love and look up.

Ryne