1. home and garden

April / May 2015
 S CHOOL W ELLNESS
TEAMS ...................... 2
 G IRLS ON THE RUN:
L ONGS P EAK ............. 2
 S KIP THE P RODUCE
S ECTION ................... 3
 THE I MPORTANCE OF
L AUGHTER ................. 4
 HEALTHY S OFT CHICKEN
TACO RECIPE............. 4
Wellness
alive
ST. VRAIN VALLEY SCHOOL DISTRICT IS COMMITTED TO
HELPING YOU AND YOUR KIDS STAY ACTIVE AND STAY HEALTHY
Tips to Decrease Screen Time
May 4-10 is Screen Free Week, the American Academy of Pediatrics recommends that screen time for kids
should be limited to one or two hours a day.
When we say screen time we mean television, movies, computers
games, and web-browsing. Children who watch more than two
hours of TV a day are more likely to be overweight and often suffer
from irregular sleep patterns. So let’s give our children the best
chance for health. Learn simple strategies for healthy viewing
habits that can help kids make time to stay active.
Out-of-School Time Settings
Afterschool programs, community centers,
summer camps, and faith based
organizations are all considered out-ofschool time settings. These settings can
reinforce healthy habits and active lifestyles
by providing structured free time in which
young people can incorporate physical activity in the places they are
empowered to learn, play, and create. The staff, programs, and
environments that make up these settings can play a role in decreasing
the amount of screen time youth get while increasing their daily
movement.
Create a Viewing Calendar
Choose your favorite television shows and
mark them on the calendar. Turn on the
TV just for those shows and turn it off
afterwards. The dangerous thing about TV
shows is that they don’t stop. We can just
keep watching and just keep sitting for as
long as we want. Make sure that you and your family are only
watching the television shows that you want to watch, the ones you
scheduled on the calendar, and not just any show that comes on.
Not a Punishment, Not a Reward
Screen time can be an enjoyable
experience, but it shouldn’t be played
up as more than that. By using screen
time as a reward for good behavior or
a punishment for bad behavior, we
make it seem more important. Make screen time a “non-event” in
your home. Instead, use recognition and encouragement for
physical activity and healthy eating with your kids.
Afterschool Action Plan
Watching TV is the #1 afterschool activity for
most kids. Kids usually watch television when
they have nothing to do, and they usually have
nothing to do because they haven’t thought
about what they could do. Help your family come
up with after-work and afterschool activities that
you can do any time you can’t think of anything
to do but watch TV. Create a top 10 list of activities like bike riding,
shooting hoops, walking the dog, and post this list in a place where
everyone can see it.
No TV Dinners
Watching TV while eating dinner makes
it easier to continue sitting and watching
TV after you’ve finished with your meal.
Use mealtime as a time when you take
turns talking about your day or even
planning what activity you will do as a
family when you are done eating.
Cut the Cord in the Bedroom
Take the TVs and computers out of your
kids’ bedrooms. Children who have TVs in
their room spend almost one and a half
hours more each day watching them than
their peers. Plus, if your kids are in their
rooms watching TV, they’re removed
from family time.
Article courtesy of: Healthiergeneration.org
School Wellness Teams
Is your school looking to take wellness to a new level?
How about forming your own School Wellness Team and really making wellness a priority!
What is a School Wellness Team?
A school wellness team is essentially an advisory group concerned with
the health and wellbeing of students and staff. A team formed at the
school building level, typically has 6-12 members and includes school staff,
students, family members, and community members.
community members).
What are the Roles and
Responsibilities of a School
Wellness Team?
The school wellness committee is an action-oriented group that makes the
Why do we need a School Wellness Team?
implementation of the district wellness policy and other health-related
priorities possible. The SWT will:
The school wellness team provides a way to inform teachers, staff,
 Support the school in developing a healthier school environment
students and families about the work the school is doing to improve the
health and academic success of its students. The school wellness team is
 Create the vision and goals for the school
also a way to ensure that district level wellness policies are implemented
 Assist with policy development or revision to support a healthy
at the building level. In addition, these teams represent the unique
school environment
perspective of the community in a school building. This enables the health
 Promote parent, community, and professional involvement in
priorities and activities put in place to truly reflect the needs and interests
developing a healthier school environment
of that school.
 Advocate for school health programs and policies within the broader
school community
What do School Wellness Team do?
 Plan and implement programs for students and staff
School wellness teams typically assess the school health environment,
 Evaluate program and policy efforts
programs and policies in place and identify ways to strengthen these to
improve the health of students and staff. Usually teams will develop and
Does this sound like a great fit for your school?
implement an action plan based on what they learn about the school.
Take the first step and contact:
They also provide advice and expertise to administrators in the building
and provide feedback to the district regarding implementation of healthSarah Harter
related wellness policies and programs and report on the content and
School Wellness Coordinator
implementation to the public (including parents, students and the
[email protected] - 303.702.7750
Girls on the Run - Longs Peak Middle School
Longs Peak’s Girls on the Run team consists of 16 girls who have been working hard
to prepare for their upcoming 5k on May 9th! Girls on the Run is a national program
that works to encourage pre-teen girls to develop self-respect and healthy lifestyles
through dynamic, interactive lessons and running games, culminating in a celebratory
5k race.
Like many girls their age, most said they were not runners or had ever thought they
could run an entire 5k. To prepare them for the impending 3.1 miles, their counselor
Megan Harvell-Fruhwirth has been working with these amazing girls to get them
ready!
Lacking some simple running supplies like water bottles, Harvell-Fruhwirth began looking for local
sponsors to help these girls feel more like “real runners” as they put it. Shoes and Brews is a
new running store in Longmont that is very interested in working with the community and
encouraging our youth to love the sport of running. “ I was so glad they reached out to us! We loved
helping these young ladies out!” said one of Shoes and Brews founders Ashlee Velez. “We just love to be
involved in supporting young runners."
Each girl received a running bag, a water bottle, new shoe
laces, and some nutrition to keep them going. Shoes and
Brews also has a standing program that offers a 15% off
discount for any middle school or high school student that
needs shoes, apparel or nutrition.
We want to say a HUGE thank you to Shoes and Brews
and wish all of the girls good luck on their 5k! We know
they will do great!
Skip the Produce Section - Grow Your Own
Starting a vegetable garden at home
is an easy way to save money -- that
$2 tomato plant can easily provide
you with 10 pounds of fruit over the
course of a season.
Planting a garden with vegetables
also gives you the pleasure of
savoring a delicious, sun-warmed
tomato fresh from the garden. In
almost every case, the flavor and
texture of varieties you can grow far
exceed the best grocery store
produce.
Plus, growing vegetables can be fun. It's a great way to spend time with
children or have a place to get away and spend time outdoors in the sun.
Learning what to plant in a garden with vegetables, and how to tend them
for the best harvest, is probably easier than you think. If you plan it right,
you can enjoy a beautiful garden full of the fruits of your labor -- without
having to spend hours and hours tending it. Planting a garden that
includes vegetables and flowers means you've combined natural
companions, and that can turn a potential eyesore into an attractive
landscape feature.
3. Good soil. As with any kind of garden, success usually starts with the
soil. Most vegetables do best in moist, well-drained soil that's rich in
organic matter (such as compost or peat moss).
Many gardeners like to have their vegetable gardens close to the house.
This makes it easier to harvest fresh produce while you're cooking. It can
also be handy to keep a few favorite potted vegetables next to your grill.
How to Design and Plan Your Vegetable Garden
There are two basic approaches to planning the layout of a vegetable
garden:
Row Cropping
This is probably what comes to mind when you
think of what to plant in a garden with
vegetables: You place plants single file in rows,
with a walking path between each row.
Row cropping works best for large vegetable
gardens, and it makes it easier to use
mechanical equipment such as tillers to battle
weeds.
The downside of row cropping is that you don't
get as many vegetables in a small space, as
much of the soil is used for footpaths rather than vegetable plants.
Deciding What to Plant in a Garden with Vegetables
Row cropping isn't as visually interesting, either.
At first, when deciding what to plant in a garden with vegetables, it's best
Here's a hint: Allow at least 18 inches between your rows so you have
to start small. Many gardeners get a little too excited at the beginning of
plenty of room to work between them. And as you sketch out your plan,
the season and plant more than they need -- and end up wasting food and
place taller vegetables at the north side of the garden. This includes
feeling overwhelmed by their garden.
naturally tall plants -- like tomatoes -- and plants that can be grown on
So first, take a look at how much your family will eat when you think
vertical supports -- including snap peas, cucumbers, and pole beans.
about how to plan a vegetable garden. Keep in mind that vegetables such
as tomatoes, peppers, and squash keep providing throughout the season - Intensive Cropping
- so you may not need many plants to serve your needs. Other vegetables, This type of planting a garden with vegetables
such as carrots, radishes, and corn, produce only once. You may need to
means using in wide bands, generally 1-4 feet
plant more of these.
across and as long as you like. Intensive
cropping reduces the amount of area needed
Determining How Much Space You Need
for paths, but the closer spacing of the plants
usually means you have to weed by hand.
Once you know what you want to plant, you can figure out how plan a
vegetable garden with the right amount of space.
Keep in mind when figuring out what to plant in a garden with vegetables
that you don't need a large space to begin. If you choose to grow in
containers, you don't even need a yard -- a deck or balcony may provide
plenty of space.
In fact, a well-tended 10x10-foot vegetable garden or smaller will usually
produce more than a weed-filled or disease-ridden larger bed.
Picking the Perfect Spot
No matter how big your vegetable garden is, or how you determine what
to plant in a garden, there are three basic requirements for success:
1. Full sun. Most vegetables need at least 6-8 hours of direct sun. If they
don't get enough light, they won't bear as much and they'll be more
susceptible to attack from insects or diseases.
Because of the handwork required, when
thinking how to plan a vegetable garden with
rows remember: It is important not to make the
bands wider than you can comfortably reach.
Intensive cropping also allows you to design your vegetable garden,
making it a good choice, for example, if you want to grow vegetables in
your front yard. It's a great solution for mixing vegetables with
ornamentals, as well.
A specialized version of intensive cropping is the "square-foot method."
This system divides the garden into small beds (typically 4x4 feet), that are
further subdivided into 1-foot squares. Each 1-foot square is planted with
one, four, nine, or 16 plants, depending on the size of the plant when it
matures.
It also makes sense to leave some areas of the garden unplanted at first.
This allows you to plant a second crop to harvest later in the season.
Here's a hint: If you don't have a spot in full sun to plant a garden with Lettuce, radishes, green onions, carrots, and bush beans are commonly
vegetables, you can still grow many leafy vegetables such as lettuce and planted several times during the season.
spinach. And if you're in a hot-summer climate, cool-season varieties
It is not to late to start growing your own produce, see Page 3 for the Top
such as peas may do better in part shade.
10 Most Grown Plants for ideas on what to plant! Good luck and enjoy
2. Plenty of water. Because most vegetables aren't very drought tolerant, your new found green thumb!
you'll need to give them a drink during dry spells. When thinking about
Article Courtesy of: BHG.com
how to plan a vegetable garden, remember: The closer your garden is
to a source of water, the easier it will be for you.
The Importance of Laughter
Humor is infectious. The
sound of roaring laughter is
far more contagious than
any cough, sniffle, or
sneeze. When laughter is
shared, it binds people
together and increases
happiness and intimacy.
Laughter is not only good
for the soul, it also triggers
healthy physical changes
within the body. Humor and laughter strengthens your immune
system, boosts your energy, diminishes pain, and protects you from
the damaging effects of stress. Best of all, this priceless medicine
is fun, free, and easy to use!
Here are ways to start incorporating more laughter into your day:
 Smile. Smiling is the beginning of laughter. Like laughter, it’s
contagious. When you look at someone or see something even
mildly pleasing, practice smiling.
 Count your blessings. Make a list. The simple act of considering
the good things in your life will distance you from negative
thoughts that are a barrier to humor and laughter. When you’re
in a state of sadness, you have further to travel to get to humor
and laughter.
 Spend time with fun, playful people. These are people who laugh
easily, both at themselves and at life’s absurdities, and who
routinely find the humor in everyday events. Their playful point of
view and laughter will be contagious.
 Bring humor into conversations. Ask people, “What’s the
funniest thing that happened to you today? This week? In your
life?”
Humor takes you to a higher place where you can view the world
from a more relaxed, positive, creative, joyful, and balanced
perspective.
The Benefits of Laughter
Physical Health Benefits
 Boosts immunity
 Lowers stress hormones
 Decreases pain
 Relaxes your muscles
 Prevents heart disease
Mental Health Benefits
 Adds joy and zest to life
 Eases anxiety and fear
 Relieves stress
 Improves mood
 Enhances resilience
Social Benefits
 Strengthens relationships
 Attracts others to us
 Enhances teamwork
 Helps defuse conflict
 Promotes group bonding
This article courtesy of Erika Wey from Live Well Longmont.
LiveWell Longmont has been committed to health and
wellbeing since 2008, the LiveWell Longmont coalition strives
to positively impact community health by supporting
education, shaping wellness policies, and inspiring and enabling
community members to engage in healthier lifestyles.
Soft Chicken Tacos
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Ingredients:
Preparation:
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Prepare grill.
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon black pepper
1 pound skinless, boneless chicken
breasts
Cooking spray
12 (6-inch) white corn tortillas
1 1/2 cups thinly sliced green cabbage
1/4 cup (1 ounce) shredded reduced-fat Monterey Jack chees
Low-fat sour cream (optional)
Combine first 4 ingredients in a small bowl; rub spice mixture over
chicken.
Place chicken on grill rack coated with cooking spray; grill 10 minutes
on each side or until done. Let stand 5 minutes; chop.
Heat tortillas according to package directions. Divide chicken evenly
among tortillas; top each tortilla with 2 tablespoons cabbage and 1
teaspoon cheese. Serve with sour cream, if desired.
Nutrition (per serving): Fat 12.5g, Satfat 3.5g, Monofat 3.5g Polyfat
2.9g, Protein 27.4g, Carbohydrate 29.4g, Fiber 3.9g, Cholesterol
86 mg, Iron 1.5 mg, Sodium 466 mg, Calcium 109 mg