Special Students Sharing: Fitness, Fun and Food For Life

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March Newsletter by Ms. Campopiano's Class

 

 

 

 

Update

  Mrs. Campopiano’s class is beginning the editing process of their health information video they are making with Ms. Spicer.  We hope to share our video with the high school classes upon its completion.
  Ms. Spicer says the water bottles are here and we are getting ready for the opening of the exercise room.

Did you know breakfast is the most important meal of the day?

After fasting all night, breakfast can kick-start your energy level.  If you choose healthful, slow-burning foods, like whole grains and fruits, you should be able to control you appetite until midday.  Overeating throughout the day is also less likely.  Studies show that people who skip breakfast tend to make up for the calories later in the day, often with unhealthy, high-fat and high calorie convenience foods.
There’s another advantage, too.  Eating breakfast increases the metabolic, or calorie-burning rate.  Consequently, you have more energy and weight control is easier.  Watch out for foods heavy with refined sugars, like pastries and sugary cereals.  These foods offer calories without many essential nutrients.  High sugar foods and drinks may also cause your energy to soar briefly before it falls to lower levels.  You may feel more drained and hungry, even if you ate breakfast.
To avoid the sugar slump, choose whole grain breads and cereals (with low sugar content), fresh or canned fruits (in unsweetened juice) and even foods that are not usually served for breakfast, such as vegetable soup or a bean spread like hummus on whole wheat toast.  Choosing these foods will give you longer-lasting energy.

Healthy Recipe
Light Caesar Salad

1 large head of Romaine lettuce, washed and dried

3/4 cup olive oil

1/4 cup red wine vinegar

1 teaspoon of Worcestershire sauce

1/2 teaspoon of salt

1/4 teaspoon of dry mustard

1 clove of garlic crushed

1 lemon, halved

freshly ground pepper

1/4 cup freshly grated Parmesan cheese

garlic croutons

1 (2 ounce) can anchovy fillets, drained (optional)

Combine olive oil and next 5 ingredients in a jar.  Cover tightly, and shake vigorously, Set aside.

Tear romaine into bite size pieces and place in a large salad bowl.  Pour dressing over Romaine and toss gently until coated.

Squeeze juice from lemon over salad.  Grind generous amount of pepper over salad.  Sprinkle with cheese.  Toss salad.  Top with Garlic Croutons and, if desired, anchovies.  Serve immediately.

Healthy Recipe

Vanilla Lime Smoothie

1/2  cup plain, Greek yogurt

5-6 ice cubes

1 teaspoon vanilla extract

juice of one lime

1/4 teaspoon of lime zest

optional:  protein powder

Combine all ingredients in a blender and blend until smooth.  Garnish with a slice of lime.

Exercise

Jumping rope is a great form of exercise.  On February 22nd the students at Mercer High School participated in Jump for Heart.  This is a program sponsored by the American Heart Association. 
On average, jumping rope burns about 11 calories per minute.  If you crank up the intensity of your jumps, you can burn in the neighborhood of 20 calories per minute.
It’s easy to see why this exercise is easily one of the best cardio activities you can try.  You can jump rope anywhere - indoors, outdoors, on the side of the road - all you need is a jump rope.  Jumping rope builds cardiovascular endurance and works almost every muscle in your body. 

       Spring is in the air - get outside and take a walk.  Walking is a very healthy activity. Spending at least 30 minutes per day exercising at a moderate pace can help lower your risk for a number of health conditions, including obesity, heart disease, cancer, depression, arthritis, diabetes, high blood pressure and high cholesterol.

 

February Newsletter by Ms. Whitham's Class

Update

This month’s update includes information on the new fitness room.  Mr. O’s students have finished painting the room.  We are still waiting for most of the equipment to be delivered.  There are two T.V.s in the fitness room right now.  The Wii and the Xbox will be set up soon.

Here are some of the items that are coming to the Mercer High School Fitness Room:

1.  elipticals
2.  treadmills
exercise bikes
exercise resistance band station
hand held bands
exercise balls
strength training station
Wii with television and remote
Xbox with television and remote

We will be getting some special equipment so all students can benefit from the room.  There are locations to move a wheelchair into position next to pieces of equipment so those in a sitting position can still use the equipment.  There are two televisions, one with a Wii, the other with an Xbox.  One is in a lower position than the other, so it is accessible to all students.  We will invite freeholders and representatives from State Farm to the opening ceremony for the fitness room.

As part of our health awareness activities, we are ordering water bottles for all students and staff.  We will host a Jump Rope for Heart activity in February and a Hoops for Heart activity in March.  Students will enjoy a healthy activity and all money raised will benefit the American Heart Association.

Recipe
Valentine’s Day Parfait
by Marlene Brockington
Surprise your family or loved ones with a special treat. This is a healthy way to start your Valentine’s Day in the morning.

Ingredients:
Low fat vanilla yogurt
Ready made granola
Fresh strawberries
Slivered almonds

Directions:
Layer the yogurt and granola in a parfait, altering layers of granola and yogurt.
Nutrition Tips
Most people think they eat better than they really do. There are some food misconceptions and false information about nutrition. Many people make poor food choices!

Mistake # 1 Thinking your choices are healthier than they actually are. You need to make sure you’re eating whole grains and unprocessed foods.

Mistake # 2 Not including exercise in your daily routine. In order to have a healthy life style you need to include exercise. It can be as simple as taking a daily walk. Exercising can increase your metabolism, which burns your calories.

Mistake # 3 Eating too much.  Many people eat too much for a lot of reasons. Some people eat because they’re depressed, bored, sad, or think they need to fill their bellies up. People tend to believe that they can eat larger portions of all foods on their plate have all the nutrients like low carb or low-fat, but it isn’t true. Never use restaurants as portions control because they super size everything. Weight and measure portions, so at first you’ll know what amounts should look like.

Exercises
This month we are concentrating on exercises for students who may be in wheelchairs. They can be done by anyone in a sitting position.

                      The Persian Shrug
1. Pull the top of your shoulders up your earlobes
2. Hold for 5-8 seconds.
3. Relax completely
4. Allow your shoulders dip down naturally.
Repeat this several times.

                      The Boston Stretch
Pull your knee toward your chest until an easy stretch is felt.
Hold easy stretch until tension disappears.
Then stretch a little further until a mild, comfortable tension is felt again.
Repeat for your other leg.

 

January Newsletter by The Class of Ms. Saunders

January 2012
Update

  HAPPY NEW YEAR!!!!  Most people make a New Year’s Resolution. Make one that is easy to keep. A common resolution is being more healthy, especially after the holidays. Trade off’’s are a good way to enjoy a little something extra when desired. For example, drink 1 more glass of water a day, eat 1 less snack a day and add 1 fruit each day and then if you have something not so healthy you won’t feel so guilty about it. Exercise is another common resolution following the holidays, start out by exercising 10 minutes a day and increase the length of your exercise activity over time.

I’m sure everyone has had lots of potato chips, dips and sweets over the past month. Try substituting Kale chips for potato chips or hummus dip for other high fat dips. Here are a few recipes to try that are delicious and good for you.

Healthy Recipes
Kale Chips

1 bunch of kale
1 tablespoon of olive oil
1 teaspoon of seasoned salt

Directions:
1.  Preheat oven to 350. Line a non insulated cookie sheet with parchment paper.
2.  Remove leaves from the thick stems and tear into bite sized pieces.
3.  Wash and dry kale.
4.  Drizzle kale with olive oil and sprinkle with seasoned salt
5.  Bake until the edges are brown but are not burnt 10-15 minutes.
Hummus

1 can of garbanzo beans
2 tablespoons of olive oil
2 tablespoons of crushed garlic
2 tablespoons of lemon juice
2 tablespoons of water
1 teaspoon of cumin powder
salt to taste

Directions:
1. Drain garbanzo beans and place them in a food processor along with all the other ingredients.
Puree
Spoon into dip bowl.

Enjoy with celery sticks, pita chips or any other crackers

Exercise

Here are some forms of exercise to do when you cannot get to a gym.

1.  Running in place
2.  Jumping jacks
3.  Arm exercises using canned foods as weights
4.  Climbing stairs
5.  Using stairs instead of the escalator in malls and stores
6.  Walking the mall
7.  Leaning your back against the wall and squatting with arms out
8.  Using a chair, stand up and sit down 10-15 times

 

December Newsletter by The Class of Ms. Kuhlwind and Mr. Dacquisto

 

December 2011

Update

Welcome to the December update for the State Farm Grant!

We are trying to keep warm in this chilly month; we all feel like hibernating for the winter.

To keep warm we are continuing our exercises via the intercom during the week. What a

great way to keep in shape!

As part of our State Farm Grant requirement several classes at Mercer High School are

compiling information for a healthy recipe and resource booklet. This booklet will be

distributed to the students, parents, and community members once it is finished.

Ms. Kuhlwindʼs class is searching for healthy recipes to be used for both the book and

the upcoming holidays. What they have found so far looks absolutely delicious!

In a collaborative effort, many of Ms. Spicerʼ computer students are compiling

information about recreational opportunities for students and adults with special needs in

the Pennsylvania and New Jersey area.

Finally, continuing the health trend, Ms. Piotrowskiʼs class is asking parents to send in

healthy food items. The students are then learning to prepare the food items in salads and

other healthy treats. Ms. Piotrowski and her students are also researching exercises that

require little equipment or space or can be done in a sitting position. The exercises will be

included in the booklet.

All these activities going on at Mercer are keeping us active and warm in the month of

December.

6 Exercise Tips for Cold Weather

When temperatures drop, it’s tempting to curl up on the couch till spring. Don’t.

Instead, follow these exercise tips this winter.

•Layer it on. “Wear a base layer of wool or synthetic fabric to wick moisture. Then add a fleece for warmth

and a shell to protect against the elements.”

•Don’t overdress. “Overheating can cause you to sweat too much and actually make you colder. Your fleece

or shell should have zippers to vent out hot air. ”

•Cover bare skin. “Protect all exposed skin whenever the temperature is below freezing.”

•Take time to warm up. “Pulled muscles are common in cold weather. Do a light warm-up, then stretch

before moving on. Never stretch cold muscles.”

•Take a break. “Plan out spots where you can stop and get a break from the cold.”

•Pretend it’s summer. “Hydrate as if it were hot outside. And don’t forget the sunblock.”

How to gain LESS weight this Christmas season

The truth of the matter is, it is hard to not gain weight over the Holiday season.There is food everywhere

you turn and it's usually filled with fat and sugar. What can we do? How about trim the calories, not just the

tree.

DESSERTS:

1. Supply a fruit platter or fresh fruit salad ~ a hot Christmas day makes this most appealing!

2. Leave behind the crust of desserts such as cheesecake and pie.

3. Have some fun with a sweet fondue sauce or a yogurt dip with fresh fruit.

4. Fruit mixed with yogurt and frozen is a delicious treat. Drizzle it with dark chocolate and no

one will know it's healthy!

5. Sorbets are a light finish to any meal and can be used in Christmas drinks. Choose a

recipe without much sugar in it.

6. Instead of one egg, try using two egg whites.

7. Make a cake with pureed fruit in place of some oil.

Whipped Sweet Potatoes

Topping

• 1/3 cup butter alternative, melted

• 3/4 cup packed light brown sugar

• 1/2 cup all-purpose flour

• 3/4 cup chopped pecans

Potato Mixture

• 6 medium sweet potatoes (3 lbs.)

• 1 cup sliced onions

• 2 tablespoons Dijon mustard

• 2 tablespoons margarine

• 2 tablespoons honey

• 2 teaspoons pepper

• 2 cups low-salt chicken broth

Directions

1. Peel and cut sweet potatoes into one-inch pieces.

2.Melt margarine in large saucepan over medium heat. Add onions & sweet potatoes; sauté 5 minutes.

3. Add mustard and remaining ingredients; bring to a boil.

4. Cover, reduce heat and simmer 20 minutes or until sweet potatoes are tender. Drain water.

5. Place sweet potato mixture in a food processor (note: can use potato masher and follow with

whisking with a wire whisk); process until smooth.

6. Place mixture in an oven safe dish. Combine all topping ingredients in

bowl and mix gently. Cover potato mixture evenly with topping and bake

at 350 degrees for 30 minutes or until topping is melted, and golden

brown.

Yield: 4 servings, One serving: 3/4 cup. Nutrition Information (for one

serving): Calories 207, Fat (grams) 3.3, Sodium (milligrams)141.

November Newsletter by Ms. Braun's Class

Update
   What a great month of October we have had as we got our Special Students Sharing: Fitness, Fun, and Food for Life off the ground. State Farm has given us such a wonderful opportunity to help ourselves andthose around us. We hope to make a powerful difference in the lifestyles of our friends, families, and otherswho will have the chance to participate in the programs we have planned.
   To date some exciting progress has been made. The SHAPEDOWN program called “Just For Kids” is being enjoyed by both parents and students alike.  The goal is to teach healthy eating and exercising habits to everyone. While encouraging getting “fit” or “staying fit” for a healthy and happy life.
During their first three meetings the group has been introduced to some memorable characters who are teaching important lessons through fun stories and activities. One of the key characters is “Leonard Lamb” who
offers healthy tips each week such as the secret to being healthy through the food you eat. The FREE and LIGHT foods are great for you with small amounts of the HEAVY and JUNK foods being enjoyed too. *see the
attached Mystery of Leonard Lamb food summary to hang on your home refrigerator too. The group meets one night a week for 1 1/2 hours for a series of 8 weeks. They currently have eight families and nine students involved for this first Fall Session and look forward to the word spreading so that the Spring
Session can be even larger. Sue Bolan, Karen Burke, and Sheila Zier are the group leaders and are quoted assaying, “We all just love it!” Be watching for Spring signup opportunities or contact the high school nurses for
more information.
     An important part of healthy living involves keeping our bodies hydrated during work and play and the smartest drink for your body is water. Ms. Bradyʼs class is researching the purchase of quality water bottles
that can be filled and reused. At this time they are cost comparing and will be reporting on their findings soon.
     Each week a different class has been planning and sharing a short series of exercises to be done by everyone at the High School during GIST time. GIST stands for GET IN SHAPE TODAY and only lasts a few
minutes a day but it has encouraged all who hear the school wide announcement to stop what they are currently doing and exercise. Itʼs a refreshing opportunity “to move” and be a part of something BIG!
! It is also exciting to report that the plans for the Fitness Room are coming together. The equipment to be purchased has been chosen, the bid has been selected for a company to provide the equipment, the room
to be used is currently being prepped for electrical needs, and a floor plan has been drawn. Among the items being purchased for the Fitness Room are Recumbent Cycles, Elliptical Trainers, Treadmills, a Theraband
Station, a Cross trainer, an Upper Body Arm Machine, Medicine Balls, and Exercise Balls. Rummer has it that there will even be a section of the area for Wii Shapeup activities. More to follow on that. All in all we are very grateful to State Farm for giving our school such a wonderful opportunity!!
THANKS, STATE FARM!

Healthy Recipe
Quick and Easy Applesauce
Ingredients - 4 apples - peeled, cored and chopped
3/4 cup water
1/4 cup white sugar
1/2 teaspoon ground cinnamon
Directions - In a saucepan, combine apples, water, sugar, and cinnamon. Cover, and cook over medium heat for
15 to 20 minutes, or until apples are soft. Allow to cool, then mash with a fork or potato masher.
Nutritional Information Per Serving Calories: 121 | Total Fat: 0.2g | Cholesterol: 0mg Powered by ESHA Nutrient Database

Nutrition Tips
Healthy Eating Tips for Teens
(c) Immuno Labs - Lisa Margolin, J.D., M.S.

"You need to eat your breakfast," "that's enough soda," "please lose the junk food and eat some real food."

      If you're a typical teenager with parents who always nag you about what you eat, how you eat, when you eat or don't eat, and the amount of junk food you consume, these comments will sound familiar to you. Give your parents a break, they are just doing their job. They want you to eat properly so you'll develop, be healthy, and keep your moods balanced.
      Your body needs certain nutrients to feel well as you go through each day. The most important meal is  breakfast, even though it's probably the most difficult for many teenagers. Breakfast is even more  important if you aren't eating lunch on a regular basis, and are waiting until after school or until dinner to eat.
     Your body needs a daily supply of protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum health.
     Protein is a primary component of our muscles, hair, nails, skin, eyes, and internal organs, especially the heart and brain. Protein is needed for growth, for healthy red blood cells, and much more. Protein foods include eggs, cheese, soy products (soymilk, tofu, miso, tempeh), fish, beans, nuts, seeds, chicken, turkey, beef, and pork. If you are interested in following more of a vegetarian diet, choose soy products, beans, and nuts to satisfy your protein needs.
Carbohydrates are our main source of energy and play an important role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains,
and beans. The foods you should eat in limited amounts are ones that contain sugar, such as packaged cookies, cakes, soda-these sugars are called simple carbohydrates; they have a negative effect on your blood sugar levels and your moods as well.                                                                                                   Fats are a form of energy reserve and insulation in your body, and can be burned to make energy when you don't get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your
body and fatty tissue protects your vital organs from trauma and temperature change. Simply put, there are "good" fats and "bad" fats. The "bad" fats are called saturated fats and are found in animal products, meats, and dairy foods; they should be eaten in limited amounts. These fats solidify at room
temperature. Hydrogenated fats, sometimes called "transfatty acids" are also bad fats that are known to lead to heart disease and cancer. These hydrogenated fats are used in many packaged baked goods and
margarines.
      The "good" fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia. These fats need to be obtained from your
food. Good sources of the Omega-3's are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other "good" fats to include in your diet are found in olive oil, avocados, and grapeseed oil.

October Newsletter

Update
      Mercer High School was recently awarded a $75,040 grant from State
Farm Youth Advisory Board. We are using the grant money for four specific
purposes. First, we will be making an exercise video of exercises to be
done in a small area, with limited equipment or in a sitting position. Second,
we will be making a brochure. It will include a listing of local recreational
activities for those with special needs, healthy recipes, and exercise ideas.
The third part of the grant will involve the SHAPEDOWN program which is a
national program which works with families to change eating and exercise
habits to improve health and well being. The final aspect of the grant is for
the students to take more control of their fitness and nutrition needs. We will
be purchasing new fitness equipment to be used in the gym classes.
Students will be researching the benefits of a healthy lifestyle in science
class. The math classes will be devising data collection systems to students
to keep track of progress on various pieces of equipment or the amount of
time it takes to walk or peddle a specific distance. One class is researching
the price of water bottles to supply them to each student. Hopefully, the
students will begin to select water, instead of a sugar filled drink.

     Each month one class will prepare and send home a newsletter telling
you what events related to the grant, will be occurring at the school and give
updates on various activities throughout the building. The newsletter will
also include a healthy recipe, a nutrition tip and an exercise you can do at
home. The class will have the newsletter posted on our district web site.

Healthy Halloween Recipe
1. Just quarter and core an apple, cut a wedge from the skin side of each
quarter, then press slivered almonds in place for teeth. Raisins may be used
for scary teeth or for those with nut allergies.
Tips:
If you're not going to serve them right away, baste the apples with orange juice to
keep them from browning
Nutrition and Exercise Tips
1.Always check with your doctor before beginning an exercise
program.
2.Invest in a good pair of walking shoes.
3.Warm up and move up to a brisk walk.
4.Pay attention to your heart and breathing as you walk. Donʼt
overexert yourself.
5.Use good walking posture throughout your walk.
6.Consider buying a pedometer to keep track of distance and steps
walked.
7.Carry water and take sips throughout the walk.
8.To protect against sun damage, wear a hat and apply sunscreen to
all exposed skin
9.Keep it fun by varying your route or time the time of day you walk.
10.To keep motivated, walk with a friend or family member.