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!

Group Active at the Y

RYE YMCA Group Active classes have developed a large following of devoted exercisers over the past year.  Have you tried a class yet?  The class is a great workout for all fitness levels - covering cardio, strength training, balance and flexibility. We hope to see you in class!  Click here for a group exercise schedule.

Swimming Fun & Safety

Summertime means water time for many families. Millions of people will venture to their favorite spots to swim, play and enjoy the sunshine and warmer temperatures. Whether it’s the pool, beach, water park or lakefront, the Y reminds everyone that when in or around the water, it’s safety first: 

• The best thing you can do to stay safe in and around the water is to learn to swim — it’s never too late.
• Only swim where there is a lifeguard on duty; never swim alone.
• Adults should constantly watch children in and near the water. If multiple adults are  in the vicinity, designate a “water watcher” so everyone knows who is “on duty.” 

Health Benefits of Swimming
Swimming is an excellent form of exercise for all ages. Its works the whole body and is effective cardiovascularly since it elevates the heart rate and increases circulation. Swimming strengthens lungs
and promotes weight loss. Also, it's lowimpact, making it ideal for those with joint issues. Or try water aerobics—the added resistance from the water tones and builds muscle, plus, it’s a fun twist on the
movements you do on dry land.

Rye YMCA Pool Schedule

From June 2010 YMCA Member News

6 Reasons to take a Red Cross Safety Class this summer

1.  Challenge yourself

2.  Have Fun

3.  Serve our Community

4.  Develop Leadership Skills

5.  Earn Money and Respect

6.  Save Lives!

Summer Classes at the Rye Y:

Babysitting Training for ages 11-15, starting July 13

CPR/AED for the Professional Rescuer and Review,
starting July 13 or August 9

Waterfront Lifeguard Training for ages 15 and up, starting July 6

Click here for details. 

Teens - Get fit and have fun this summer at the Rye Y!

Kaleena Ladeairous, Rye Y Health & Fitness Coordinator

After an entire school year of sitting at a desk -  it’s time to get moving! Teens, ages 12-16, looking for some physical activity will love the Teen Strength and Fitness Camp. Join us for three days a week of playing and working out with other teens. Each session is 2 weeks and by the end of the session participants will have learned to use every machine in the fitness center and how to create their own work out program. The camp makes exercising fun and consists of conditioning drills, spinning, pilates, basketball, dodge ball, swimming and so much more!

I’m excited about leading the Teen Strength and Fitness Camp this summer (along with a great team of trainers and instructors). Fitness is my passion and I find it so rewarding to be able to get young adults as excited about exercise as I am! When working out is fun, you forget how good it is for you. All fitness levels are welcome!

Kaleena

SAMPLE SCHEDULE
Monday
9:30am: Drop off
9:45am: Warm up/Conditioning Drills
10:15am: Weight Training in Fitness Center
10:45am: Snack/ Nutrition Information
11:15am: Swimming
12:15pm: Spinning
12:45pm: Sports
1:30pm: Pick up

Wednesday
9:30am: Drop off
9:45am: Warm up/Conditioning Drills
10:15am: Weight Training in Fitness Center
10:45am: Snack/ Nutrition Information
11:15am: Swimming
12:15pm: Pilates
12:45pm: Sports
1:30pm: Pick up

Friday
9:30am: Drop off
9:45am: Warm up/Conditioning Drills
10:15am: Weight Training in Fitness Center
10:45am: Snack/ Nutrition Information
11:15am: Swimming
12:15pm: Rope/Kettlebells/TRX
12:45pm: Sports
1:30pm: Pick up

Registration Details:
Each Session is 2 weeks.
Session I : 6/28- 7/9 (no camp 7/5)
Session II : 7/12-7/23 • Session III: 7/26-8/ 6
Mon., Wed. & Fri. from 9:30 am to 1:30 pm

Session I: Members: $400; Non-Members: $490
Session II-III: Members: $412; Non-Members: $503
6 week option: Members: $810; Non-Members: $961
Please register at the Rye YMCA Member Services Desk.
Click here to download a camp registration form.
Call 914-967-6363 for more information.

Safe Routes to School Video Contest Winners

 Click here to check out the 2010 video contest winners from Rye High School and Rye Middle School.
 

Safe Routes to School (SRTS) is a nationwide program encouraging safer walking/biking to promote physical activity and decrease health risks associated with automobile traffic.The guiding principles of a successful SRTS initiative are the 5 E’s:  Education, Encouragement, Engineering, Enforcement, and Evaluation.    Click here to find out more. 

Chickie's Inspiration!

Need some inspiration to get moving? Watch the video below about a devoted Rye Y member (produced by Rye Patch).

http://rye.patch.com/articles/over-70-in-age-but-as-fit-as-a-teenager#video-417655

Rye Derby and Healthy Kids Day at the Rye Y

The Rye Derby Winners are:

Winners - Male
1. Kumsa Adugna 23:57.3
2. Genna Tufa
3. Abiyot Endale

Winners - Female:
1. Serkalem Abhra 27:58.0
2. Sebleledet Kasahun
3. Kristina Dorfman (Rye) 32:30.2

First Place Rye Male: Conor O'Driscoll - 29.00
First Place Rye Female: Kristina Dorfman - 32:30.2

Click here for complete results 

Click here to view video

Success Stories - Christina

When I first joined the Rye Y, I was a whopping 284 pounds. I was the heaviest I had ever been and was extremely concerned and battling some depression. I was never a slim build, but I had realized the weight had managed to creep up over the years of being home raising the children. I first started with swimming. My doctor had mentioned that it was really good, but that I needed some weight bearing exercise to build bone density.

That is when I tried Diana’s Boot Camp. Wow, talk about energy and enthusiasm! She has enough for ten instructors. Diana has been my rock and inspiration and still is, to this day! Very soon after, I added in other classes, including Maiju’s Step and Pilates. What a great workout! I think I pretty much tried ALL of the group fitness classes after that. The instructors never mind when someone modifies their moves if a lower impact is needed, and they often show variations of these modifications. The energy and atmosphere in these classes is awesome. You feel comfortable and welcomed. Very early on, when I was in Maiju’s Step class, a fellow member approached me and offered me encouragement and told me how they admired what I was doing. The instructors all do the same. They offer encouragement and smiles whenever they get the chance.

Present day, I am about 70% to my goal of losing 100 pounds, but I am not in a rush, becauseI know this is a permanent lifestyle change. I now have so much more energy, and FEEL good and Happy and Healthy. It feels like a second family here at the Y. It makes you WANT to come. Thank you all for the great encouragement and warm welcoming atmosphere. Without that, you would just be another GYM. Instead, you are a family.

How many Americans are Healthy?

QUESTION:
What percent of Americans in 2000 reported a healthy lifestyle, in that they

• Did not smoke
• Regular physical activity 30+ min, 5+ days a week
• Ate 5 or more fruits and vegetables a day
• Had a healthy body weight (BMI 18.5-25)

ANSWER:
Only 3% of Americans in 2000 reported a healthy lifestyle, in that they

• Did not smoke
• regular physical activity 30+ minutes on 5+ days a week
• Ate 5 or more fruits and vegetables a day
• Had a healthy body weigth (BMI 18.5-25)

CDC -- Centers for Disease Control and Prevention

Workout of the Week

Workout of the Week  (at the Rye Y Fitness Center)
Here is a workout for someone ready for a tough challenge.

“CAN YOU FEEL IT?!”

50 jumping jacks
45 seconds in a wall sit
40 walking lunges with 15 lb. dumbbells
35 squats no weight
30 seconds of heavy rope slams
25 kettle bell swings with 25 lb. KB
20 pushups
15 seated back rows (challenging weight)
10 burpees
5 pull ups (may be band assisted)
1 minute plank
Repeat

The above workout is not for everyone - if you would like assistance with your workout, please see the personal trainer on duty at the fitness center.

Why I'm at the Rye Y

We've started asking members "Why are you at the Rye Y?"  Here are some responses:

I love it here.  The Rye Y is my second home – my whole family comes here.  I’ve met so many wonderful people here who’ve become my friends!

Judy

Enjoyment, people, relaxation - keeps me in shape.

Kevin

Working out here is a great break for me and the babysitting is a comfortable and safe environment for Leah.  The trainers here are very helpful – Laura helped me revamp my whole routine.

Andrea

Everyone is so nice and makes me feel good.

Jennifer

Great equipment, great people, fits my agenda.
Bob

The Rye Y  is welcoming, fun and convenient!

Lorraine

New Year's Resolutions - Family Time

We're still making New Year's resolutions!  Here are some New Year’s resolutions with a focus on family time.

1. Prepare and eat meals as a family – Start with sitting down as a family for one meal a week, and if this is something that already happens in your home, aim for a meal together every day. Studies have shown that kids who regularly eat with their parents are less likely to be overweight. They get better grades, have stronger self-esteem and enjoy better peer relationships during adolescence.

2. Volunteer as a family – It’s never too soon to teach children about the importance of giving. Find a volunteer opportunity that the entire family would enjoy—clean your neighborhood park or volunteer at your community food bank.

3. Learn something new as a family –The New Year is the time for new beginnings! Decide as a family to try something that you’ve always wanted to do – learn how to golf, ski, or take pottery classes! Visit http://www.healthyfamilyhome.org/ for monthly ideas.

4. Create healthy family traditions around the holidays; Start the year off with new and exciting healthy family traditions –Set aside time as a family during the holidays to enjoy one another: plan a winter wonderland family fun day, walk together after holiday meals, share your proudest accomplishment from the year and talk about the family goals for the New Year.

5. Play Every Day!! – Incorporate physical activity into your daily routines, spend more time outdoors, walk places instead of driving, play musical chairs at the start of a meal, or visit the Rye Y.

Rye Y New Year Resolutions

Here are some of the resolutions members have posted outside the fitness center:

• Be on time
• Get a boyfriend
• Lose 50 by June
• Keep my grades up
• Exercise twice a week
• Stop biting nails
• 60 more minutes of cardio a week
• Get into college/ Meet Taylor Swift
• Don't pass out while deadlifting
• Exercise more and less spending
• Be nicer to my husband
• To keep faith!
• Go to all my sports games and practices and don't complain
• Run the NY half marathon
• Lose 15 pounds by March
• Eat fruit
• Fit in my skinny jeans by Feb. 24
• Relax more
• Add 1 more cardio each week
• Go ice skating
• Exercise at least 1x a week & swim 1x a week
  
• Lose weight and be kind to others
  
• Be nicer to other people
• Be ready for swim suit season
• Be on time for swim lessons
• Be happy
• Meet Jay-Z
• Spend more time with my kids
• Work out 5x a week
• Tone up
• Get better at Math
• Get a job

Rye YMCA New Year's Resolutions

Ira Berkowitz, author of the acclaimed Sinner's Ball (just published)

After a very long hiatus,  my goal is to start working out regularly again.  Brendan Ahearn (Rye Y Fitness Center Director)  helped me set up an exercise routine in the Fitness Center and so far it has been terrific.

I resolved to get in shape so I can continue to write books for many more years.  Sinner's Ball is the 3rd book of the Jackson Steeg mystery series and I plan to write several more!


What is your New Year's Resolution?  Add a comment to this blog or email us at lisa@ryeymca.org

10 for '10

New Year’s Resolutions - 10 for ‘10

1. Share your January Resolution on the board outside the Fitness Center.
   
   
2. Click here to take the Stanford Health and Lifestyle online assessment of your health & well being. Bring your results to us and get a free personalized consultation.
   
   
3. New to exercise? (or returning after a long break) Sign up for our First Steps program.
   
   
4.  Try a Group Active class – combines a cardio, strength and flexibility workout adaptable to your fitness level. All new class launching January 11!
   
   
5.  Interested in trying a triathlon? Come to Ray Kelly’s free Tri lectures on:  1/13, 1/20 & 1/27 from 7-8:30 pm
   
   
6. Ready for a commitment? Join our Healthy Lifestyles Program, a 10 month program to help you make life-long changes related to health, physical activity and nutrition. 
   
   
7. Try out different equipment and work out with the whole family (kids ages 8 and up)  in the Fitness Annex.
   
   
8. Get started in the water with private swim lessons or aqua exercise personal training.
   
   
9. Reduce your stress with Mindfulness-Based Stress Reduction at the Wainwright, January 13, 7-9 pm.
   
   
10. Measure your progress with Fitlinxx! Sign up for a free orientation in the Fitness Center.