Archive for December, 2014


10 Fit Family New Year’s Resolutions

Monday, December 22nd, 2014

Millions of people will make resolutions when the New Year rolls around, and millions of those resolutions will have to do with living a healthier, more active lifestyle. Keeping those resolutions is challenging, but by making resolutions as a family, you have a built-in support group that encourages each other to reach fitness goals throughout the year.

Take a look at a few ways your family can resolve to be more fit in the coming year and beyond. exercise

Train Together

Sign up for an upcoming event, like a short road race or obstacle course challenge as a family unit. Schedule training sessions together, set individual goals, and cheer each other on in the process.

Park with a Purpose

Every time you’re out and about, reconsider the urge to find the closest possible parking spot. Deliberately park your car further away than normal. Over the course of a year, all of those additional steps will really add up. Plus, your heart will appreciate a reduction in stress that comes with navigating crowded areas and battling with other drivers for parking spots.

Try Something New

Pick a new sport or activity to try out as a family or resolve to try something new each month of the year. For extra family fun and participation, rotate who gets to choose each new month’s activity.

Get Outside

Resolve to spend more time in nature. Take family walks after dinner or frequent a neighborhood park once per week. Check out your city’s Department of Parks and Recreation website to find parks and open spaces that are open to the public. You’ll probably find a lot more than you knew existed, including a few family favorites to visit regularly. There’s no denying the benefits nature has on our well-being!

Unplug

Set limits on electronic device use, including watching television. Schedule times to put all phones, computers, and tablets away and fill that space with active pursuits—even cleaning the house—instead.

Plan an Active Vacation rafting

When you are trying to decide where your next family getaway should be, take a look at what recreational opportunities you can fit in. Are there trails to hike? Canoeing options? Downhill skiing or water sport activities? Let these activities guide the planning process and build them into your itinerary.

Just Walk

Whenever possible, walk to your destination. When you get there, find ways to add even more steps to the experience. This can include everyday activities, like going to school or work, and can also mean taking walks for the sole purpose of fitness. Buy everyone a pedometer or activity tracker and keep track of your steps together on a family chart.

Plant a Garden

Not only will you have fresh, healthy foods to place on your dinner table, but you will be active in the garden through the building, planting, and harvesting process. Teach your kids that not all foods come prepackaged at the grocery store and that some of the tastiest ingredients can be grown right at home.

Pencil It In

Don’t just say you will be more active; actually write it on the schedule alongside other family obligations. Having it in print will make you more accountable to uphold your New Year’s resolutions to keep moving as a family.

Being more active as a family is the best New Year’s resolution you can make any year. Make this year one that brings your family better health and fitness outcomes, and resolve to reach your goals together.

Seasonal Eating: 5 Fresh Fruits and Veggies to Incorporate this Winter

Monday, December 15th, 2014

You may not have been aware but there are some amazing, fresh fruits and veggies that we only have access to for part of the year! The winter season welcomes some very unique produce that is great tasting as well as highly nutritional. Take your meals to the next level this season by incorporating these healthy fruits and veggies while adding color, nutrients, and pizzazz to your dishes.

Parsnips parsnips

  • In Season: October-May
  • Nutritional Value: This root vegetable is high in vitamins and minerals such as vitamin C, dietary fiber, and potassium. It also contains antioxidants that have anti-cancer, anti-inflammatory, and anti-fungal properties. The majority of vitamins and minerals found in parsnips are located very close to the skin. In order to maximize the nutritional value, it should be finely peeled or cooked whole.
  • Fun Fact: Parsnips are 100% edible; however, their shoots and leaves contain toxic sap that can cause a chemical burn or intense allergic reaction upon contact with skin!

Delightful Dish: Savory Parsnip Madeleines

Ingredients:

  • 1 large egg
  • ¼ cup crème fraiche
  • Grated peel of 1 lemon
  • ⅓ cup olive oil
  • 1 cup all-purpose flour
  • 2 teaspoons baking powder
  • ½ teaspoon salt
  • ¼ teaspoon white pepper
  • ⅓ cup grated parmesan
  • ½ cup peeled and grated raw parsnip
  • ¼ cup toasted and chopped pistachios

Grapefruit grapefruit

  • In Season: December-April
  • Nutritional Value: This fruit is a great source of vitamin C, fiber pectin, and the antioxidant lycopene. Consuming grapefruit can help lower cholesterol and burn fat.
  • Fun Fact: Grapefruit is eaten as a sweet candy in areas like Costa Rica. The fruit is cooked to remove sourness and then filled with dulce de leche.

Delightful Dish: Seared Mahi-Mahi with Citrus Compote

Ingredients:

  • 2 Oro Blanco grapefruits
  • 2 Page mandarins
  • 2 Owari Satsuma mandarins
  • 2 Fukamoto navel oranges
  • 1½ cups dry white wine
  • 1 vanilla bean
  • 3 tablespoons powdered sugar
  • 1 teaspoon cornstarch
  • 2 tablespoons cold water
  • 1½ pounds mahi-mahi

Artichoke Artichoke

  • In Season: September-December/ March-June
  • Nutritional Value: Artichokes are high in dietary fiber, vitamin C, and magnesium. They also have one of the highest antioxidant levels compared to other vegetables. This funny flower can help with digestion, liver function, and blood cholesterol levels.
  • Fun Fact: The artichoke that we purchase at the store to consume is actually just the head of the flower. The stem that supports it can grow to be over 6 feet tall!

Delightful Dish: Shaved Artichoke Salad

Ingredients:

  • 1 minced shallot
  • A couple sprigs of mint leaves
  • 1 clove garlic, grated
  • Salt and freshly cracked black pepper
  • Juice from 1-2 lemons, plus 2 more lemons
  • 3 artichokes
  • Handful salad greens, washed and dried
  • Extra virgin olive oil
  • Olives, pitted
  • Feta cheese, crumbled
  • Almonds, chopped and toasted

Pomegranates Poms

  • In Season: September-December
  • Nutritional Value: This fruit is high in vitamin C, vitamin K, and dietary fiber. It possesses antioxidant and antibacterial properties within the juice of the seeds. These properties have potential health benefits of reducing risk of heart disease, lowering blood pressure, and fighting dental plaque.
  • Fun Fact: A single pomegranate can contain anywhere from 200 to 1,400 seeds. Each seed has a pulp and the white area that holds the seeds is called the membrane. In ancient Egypt, pomegranates were a symbol of prosperity and ambition and were used to treat many infections, including tapeworm.

Delightful Dish: Sweet Couscous with Fresh Pomegranates

Ingredients:

  • Several large pomegranates
  • 1 orange, juiced
  • ¼ cup + 1 tablespoon superfine baker’s sugar
  • 1 pinch freshly ground pepper
  • 1 tablespoon orange flower water
  • 1 cup fine-grain packaged couscous
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon unsalted butter, melted
  • 2 tablespoons pistachios, peeled and crushed

Sweet Potatoes sweet potato

  • In Season: September-December (in market January-March)
  • Nutritional Value: This root vegetable contains complex carbohydrates, dietary fiber, and beta-carotene. While it is starchy, it is actually ranked highest in nutritional value compared to rice, wheat, potatoes, and corn.
  • Fun Fact: Sweet potato consumption has become increasingly popular in the US. It is often served as French fries or baked potatoes and paired with fun condiments like blue cheese.

Delightful Dish: Sweet Potato Stew with Greens

Ingredients:

  • 2 tablespoons olive oil
  • 1 teaspoon cumin seeds
  • 1 medium onion, diced
  • 2 cloves garlic, finely chopped
  • 1 jalapeño pepper, minced
  • ½ teaspoon turmeric
  • 1 tablespoon minced fresh ginger
  • 1 teaspoon salt, plus more to taste
  • 2 medium sweet potatoes
  • 1 teaspoon ground coriander
  • 1 tablespoon rasam powder
  • 1 bunch of Swiss chard or collard greens
  • 1 (14-ounce) can full-fat coconut milk
  • ¼ cup finely chopped cilantro

Whether you are cooking in large quantities for the holidays or preparing small meals for yourself, incorporating these seasonal fruits and veggies will surely be satisfying. Get inspired by seasonal cooking and take a look at other fruits and veggies that are only available at this time of the year. Your body with thank you—and so will your taste buds!

Holiday Message from Paul 2014

Monday, December 8th, 2014

Hi everybody:

Happy holidays to you and yours from all of us at SPARK!

Hard to believe it’s nearly the end of 2014.  Whether you are a preschool teacher, an after school youth leader, a physical education specialist, classroom teacher, or administrator, we know how hard you worked every day this year for your students.

SPARK has been busy too – working for YOU.  Here are just a few of the new resources we created in 2014:

•             SPARKdance DVD – SPARK’s greatest dance hits – music, videos, lesson plans, more, all on 1 DVD for K-12 PE

•             SPARKdance section on SPARKfamily.org (K-12 and After School dances all in one section – extra content free for SPARKers!)

•             Revised our alignments on www.sparkpe.org to reflect the new SHAPE America Physical Education Standards

•             Added new “Fastbreak” videos to SPARKabc’s

•             Launched the SPARK Speakers Bureau!  Now there are 5 Fantastic Workshops available for your next PD day!

•             Created the SPARK 25 Day Challenge!

Our holiday gift to YOU is a promise to continue developing new, innovative tools that help your students learn and you to become the best teacher you can be.

On behalf of all of your friends at SPARK (and Wendy and Scout) have a safe and wonderful holiday season.

Paul Rosengard

P.S:  Here’s my favorite picture of Scout in the snow.  Wendy, Scout, and I are going to our favorite mountain town (Idyllwild, CA) over New Year’s.  We hope Scout gets some quality time in the white stuff!

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