Healthy Eating over the Holiday Break

I recently spent some time browsing through Real Food for Healthy Kids, by Tanya Wenman Steel and Tracey Seaman (William Morrow 2008).   So many recipes looked appealing that I ended up bookmarking almost every page! Below are just three selections, out of dozens, that I can't wait to try:
Chip n' Nuggets, Easy Bake Scampi and Brown Mouse.
(For more healthy eating ideas, visit realfoodforhealthykids.com) 

Chip’n Nuggets
These crunchy homemade chicken treats can’t be beat! Choose lightly salted reduced-fat potato or tortilla chips or lightly sweetened cornflakes and crush very well with a rolling pin or in a food processor. Serve with crudités and Rockin’ Ranch Dressing (page 219), Horseradish Dunk (page103), or ketchup for dipping.
Prep: 10 minutes
Cooking: 20 minutes
Speed Limit: 30 mpr
Makes 4 servings

1 1/2 cups well-crushed, lightly salted, reduced-fat potato chips or tortilla chips or corn flakes
2 large eggs
1/4 teaspoon dried thyme, crumbled
1/4 teaspoon hot paprika
2 large boneless skinless chicken breast halves (about 1 pound), each halved lengthwise and cut into 1/2-inch thick slices
1/4 cup extra-virgin olive oil or corn oil, for pan-frying

1.    Line a large baking sheet with foil and lightly grease. Place the well-crushed chips in a shallow bowl. In a second bowl, beat together eggs, thyme and paprika.
2.    Add the chicken slices to the egg one at a time and stir with a rubber spatula to mix. Coat the chicken pieces one at a time in the crumbs and place on the prepared baking sheet. Add the remaining chicken to the eggs and then coat in the remaining crumbs. Preheat the oven to 400°F.
3.    Heat the oil in a 10-inch skillet over medium heat until ripples appear on the surface. Add the chicken pieces to the pan and cook until golden underneath, about 2 minutes, then turn with tongs or a spatula, and cook 2 minutes more. Transfer the chicken back to the baking sheet. Place the baking sheet in the oven and bake until the chicken is golden and cooked through, about 15 minutes.

Per serving (about 4 pieces):
414 calories, 19g fat (3.5g saturated), 29g carbohydrates, 0g fiber, 30g protein

Easy-Bake Scampi
The idea for this recipe came from our friend Renee Lucadamo from Millwood, New York. Serve the scampi with lemon wedges for squeezing.
Prep: 10 minutes
Baking: 15 minutes
Speed Limit: 25 mpr
Makes 6 servings

4 tablespoons unsalted butter
3 garlic cloves, smashed, peeled, and minced
2 tablespoons extra-virgin olive oil
2 pounds thawed frozen peeled and deveined medium shrimp, tail shells removed
1 1/4 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1 cup Japanese-style Panko breadcrumbs or 3/4 cup plain dried breadcrumbs
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme

1.    Preheat the oven to 400°F.
2.    Combine the butter and garlic in a small saucepan and cook over medium heat, stirring until melted. Stir in the oil.
3.    Place the shrimp in a 2-quart baking dish, such as a 8-inch square or a shallow  12-inch-oval casserole.  Drizzle 2 tablespoons of the garlic butter on top and sprinkle with 1/4 teaspoon each of salt and pepper. Toss the shrimp to coat and then spread evenly in the dish.
4.    Place the breadcrumbs in a small bowl. Add the remaining garlic butter, the remaining teaspoon of salt and 1/4 teaspoon pepper, the oregano and thyme and stir to mix. Sprinkle the crumb mixture on top of the shrimp and then bake for about 15 minutes, until the shrimp is pink and firm and the crumbs are golden brown. Serve hot.

Per serving:
262 calories, 14g fat (6g saturated), 7g carbohydrates, .5g fiber, 25g protein

Brown Mouse
A mouse is quicker than a mousse but just as chocolaty. You can make it anytime, but it is definitely special enough for a celebration. Although we worship the egg, which ordinarily gives mousse its velvety texture, we’ve taken it out and use marshmallow cream instead.  Be sure to buy good quality chocolate chips for your mouse!
Prep: 15 minutes
Chilling: 1 hour
Makes 5 cups: ten 1/2-cup servings

1 cup semisweet chocolate morsels, preferably Ghiradelli (6 ounces)
1/2 cup milk-chocolate morsels, preferably Ghiradelli (2 ounces)
2 cups heavy cream
1 teaspoon vanilla extract
Pinch of fine salt
1 container (about 7 ounces) marshmallow cream (see Cooks’ Notes)

1.    Place the semisweet and milk chocolate chips and 1/4 cup of the cream in a small microwaveable bowl. Cook at medium (50%) power for 3 minutes and  stir until smooth. Transfer to a medium bowl (this will help the chocolate cool).
2.    Combine the remaining 1 3/4 cups cream, the vanilla, and salt in the bowl of an electric mixer. Beat at medium-high speed until stiff enough to hold its shape when you lift the beater but not too dry.
3.    Scoop half of the marshmallow cream into the chocolate and fold with a rubber spatula until half blended. Add the remaining marshmallow cream and fold in until almost no steaks remain. Add 1/3 of the whipped cream and fold in until half blended. Add the remaining whipped cream and fold until no streaks remain.
4.    Scrape the mouse into a 6-to 8-cup serving bowl or spoon into individual cups or dessert glasses. Cover with plastic wrap and chill until cold, at least 1 hour.

Cooks’ Notes
•    You can use bar chocolate instead of chips; simply chop it to the size of chips.
•    We like Tiny Trapeze brand marshmallow cream; it is made with rice syrup instead of high-fructose corn syrup.

Per 1/2-cup serving:
397 calories, 27g fat (17g saturated), 38g carbohydrates, 2g fiber, 3.5g protein

(Variation) Peanut Butter-Chocolate Mouse: Reduce the semisweet chocolate to 4 ounces; after melting, stir in 1/4 cup natural peanut butter and then proceed with the recipe.

The recipes above are reprinted from Real Food for Healthy Kids, by Tanya Wenman Steel and Tracey Seaman (William Morrow 2008).
realfoodforhealthykids.com

In the Zone - with Vera, Penny and Val

“Ready for our torture?” Vera asks me with a smile.  “Let’s go!” I say.  Upstairs Penny and Val are waiting.  “I could barely move my arms after last time,” Val says happily.  Once a week, usually on Wednesday during lunchtime, the four of us gather for an informal small group training, led by Kaleena. We call it punishment, torture and worse – but we love it.

 As a staff member at the Rye Y, I had been hearing a lot about functional fitness and small group training and was ready to try it.  Although I exercise regularly, I was stuck in a numbing routine.  At the fitness center, I went through the motions of a weight circuit that I barely felt and used the elliptical trainer mostly to stroll on while reading or watching TV.

Before our first session, Kaleena collected our litany of “issues” – spanning almost every body part – between the four of us we had problems with our knees, hips, back, shoulders, ankles and neck. Kaleena then found a way to work each of us around our individual problem areas.  For example, I can’t do deep squats because of my knees, so she challenges me with alternate leg strengthening exercises. After each session almost every part of my body aches – except my knees.

It is impossible not to work hard during small group training. I am often paired with Val in clever duo routines; while I swing the Kettle bell 20 times, she has to do push-ups the entire time.  If I slow down, Val suffers. And then, of course, our positions are reversed. At other times we hurl a giant, heavy medicine ball back and forth between us, thrash 40 foot ropes, catapult our bodies around on the TRX and race on the rowing machine. Kaleena encourages us to push ourselves hard and we do.  I spend most of our 45-minute sessions exerting myself in ways I haven’t in years – or ever. And it feels great!

 Kaleena also equips us with routines so we can continue without her. She patiently explains the purpose of each exercise, unraveling the mystery of the equipment in the Freestyle Fitness Zone. At this point, I could probably replicate most of our workouts on my own.   But I’m not ready yet.  I enjoy the camaraderie of the small group – and the torture -- too much.

-Lisa Tidball

Do you have a Rye Y related story or experience you'd like to share on our blog? Please send to news@ryeymca.org.

Rye Y Teen Fitness Camp video

The Teen Fitness Camp is one of the many programs at the Rye Y focusing on health and fitness. Here is a sampling of the fun:

Rye Y staff member gives back to the community

Claire and Phil

Join Rye YMCA staff member, Phil Gormley, in a race to benefit ALS.

On September 12th, I will be RACING across the Hudson with several other Rye YMCA members.   We will swim from Nyack to Sleepy Hollow to benefit ALS.

This will be my 7th year participating. The Hudson is a very dynamic body of water, and to breathe and see the Tappan Zee bridge is an amazing experience!  Every time you cross the bridge in car, it brings you right back! 

Race proceeds will go to MAC Angels, in honor of my sister Claire who passed in May 2009 after her battle with ALS.  Claire was able to live at home for 5+ years and continue to be a mom for her 3 children, which was ALL important to her. This charity helps others in Claire's situation, by assessing needs, and helping families fight the battle and live better with ALS.  

Claire's team, FoCers as we are affectionately called :-) ( friends of Claire), has a goal of raising $20,000.00.  PLEASE participate in the 3 mile "race" or 1 mile swim option.  Kayakers also needed.  Click here to find out more about participating.

Thank you. 

Phil Gormley

Rye Y Spin Instructor  

and Chairman of the Westchester Triathlon
Click here to donate to the FoCers.

Father and Son Inspire Each Other at the Rye Y

Most afternoons this summer Thomas McCaffrey and his son Tommy have worked out together. Tommy, an 8th grader, particpated in the Teen Fitness Camp and afterwards exercised with his father in the Fitness Center.

"I thought it would be great for Tommy to build confidence and get in shape for football," said McCaffrey. "Then he got me into it - so it's been great for both of us!"

"I definitely see results since the beginning of the summer," said Tommy. "I'm much stronger and feel good!"

A Rye Y Staff Member Swims New York Harbor

Most people would not volunteer to jump off a water taxi into the middle of New York Harbor, yet this is my idea of fun. I trust my enthusiasm was shared by all 209 finishers of the 6th annual Governors Island swim held on Sunday August 1st.   Run by NYC Swim, the race circles the island that lies between southern Manhattan and Brooklyn. Views of NYC landmarks such as The Statue of Liberty and The Brooklyn Bridge tempted me to just float and gawk rather than continue swimming.

Completing the 2 miles in approximately 1 hr and 8 min put me near the back of the pack, but that barely mattered. We were blessed with great weather and unexpectedly calm waters plus I had the chance to share the challenge with my brother and a friend.

Susan Pollak teaches Group Power at the Rye Y

Teen Fitness Camp in full swing

Teen Fitness Camp at the Rye Y =  strength training, agility drills, spinning, pilates, swim training, cardio challenges, coaching from a personal trainer, nutrition guidance...and last but not least DODGEBALL!