Staying Active When It's Cold Outside

It’s cold outside!  During the winter months it can be harder to enjoy time outside when it’s cold. Make the most of your family time and enjoy doing new activities together both inside and outside.

Indoor Activities

• Obstacle Course -- Kids love a nice challenge.  Set up an obstacle course throughout your house by doing a different activity in each room. Activities may include:  crawling under tables, climbing over furniture, jumping on pillows, tossing sock snowball into laundry baskets, and creating an indoor balance beam with masking tape.
• Dance Party -- Kids love to dance!  Turn up the music and enjoy a dance party together.  Let kids take turns picking their favorite song. 
• Balloon Toss -- This game is similar to volleyball, but you use a balloon instead.  Just blow up balloons and throw them into the air. The trick is making sure they don’t hit the ground.
• Physical Activity Cube -- Create your own physical activity cube and add your favorite activities on each side. Let each family member take a turn at rolling the cube and then everyone does the activity together.  The activity cube can have other themed activities like moving like an animal or fun yoga poses.

Outside Activities
Your family may want to go outside, so bundle up and enjoy some activities together!  Try some of these fun activities this winter:

• Outdoor Scavenger Hunt --  Make a list of 10 things that you may see during a walk.  Try a new path or a new course and have the kids check items off the list that they see or find.
• Play Freeze Tag -- A classic game that gets everyone moving. Let everyone in the family take a turn being the tagger.
• Let it Snow -- When it’s snowing outside, the family could help shovel snow together, make snow angels, or toss snowballs at each other.
• Visit the Playground -- Playgrounds are a favorite place to visit during the summer, but they are less busy during the winter months.  Kids will love playing on snow-covered slides.

It doesn’t matter whether your family ventures outside or decides to stay inside, there are many ways that you can be active together and make memories that last a lifetime.

Sweet, Sweet Potatoes

When we think of classic mashed potatoes, baked potatoes, potato chips or french fries we are also thinking of the very commonly known white potato. Because of this, we often forget about the white potato’s relative; the sweet potato! The possibilities of sweet potato creations are just as endless as white potatoes. Plus, sweet potatoes are packed full of vitamins, nutrients and fiber!

Before cooking with your sweet potato, make sure you rinse the skin with water!

Here are a few simple ways to prepare sweet potatoes at home:

1. Quick “Baked” Sweet Potato: Use a fork to poke holes around the sweet potato. Place sweet potato on a microwave safe plate and microwave for 6-8 minutes (depending on the size of the potato) or until soft. Remove and eat with caution-- plate and potato will be hot! Top with a little bit of butter or margarine, cinnamon and/or brown sugar!
2. Baked Sweet Potato Wedges: Even though they are called “sweet” potatoes, you can easily make them savory! Swap out French Fries and try this oven baked sweet potato recipe.
3. Sweet, Sweet Slow Cooker for the win!: Long day ahead? Let the slow cooker do the work! The only work you have to do is chopping the sweet potatoes and putting the rest of the ingredients in the pot. See full recipe here:  https://www.eatsmart.umd.edu/recipe/black-bean-and-sweet-potato-chili

For more ways you can cook with sweet potatoes, visit https://www.eatsmart.umd.edu/recipe/recipesearch and search “sweet potato” in the ingredient bar!

The Advantages of Recess Before Lunch

As lesson plans progress, children’s attention span shortens which makes it difficult for them to focus and be as productive during tasks assigned. As a result of this, it has been found that shorter, more focused lessons seem to be a more effective use of time when teaching our little ones. Likewise, eating habits during lunchtime has changed in many schools. Other than the observed benefits of taking more breaks, most kids prefer a longer recess time to play than the time it took them to finish their food.

For over a decade now, some schools have shifted their schedules around to allow for students to have recess before lunch. Many benefits have been observed and we wanted to share them with you. Some of these include:

• Increased physical activity
• Decreased visits to the nurse’s office
• Overall improved cafeteria behavior
• Students eat more and waste less
• Increased consumption of milk
• Students are more calm while eating lunch
• No need to cool down; more willing to work right after lunch time
• Improved social skills

Recess and lunch time should be a time for kids to socialize, bond, be active and get the nutrients needed to grow strong and healthy. Does your child’s school offer recess before lunch? If not, ask your school’s wellness committee about implementing the Recess Before Lunch Program. For more information, go to: https://www.actionforhealthykids.org/activity/recess-before-lunch/ 

Simple Meals with Swiss Chard

Swiss chard is a very colorful vegetable found at farmers’ market and grocery stores. The stems of this leafy green are usually red, yellow, pink and purple.  It is often used in place of spinach or other leafy greens. Want to try Swiss chard with your family this fall, try these recipes:

• Add Swiss chard to canned beans for a healthy side dish. Greens & Beans is a quick and easy side dish idea with lots of flavor.
• Include in your fall soup recipes.  Lentil, Mushroom, and Swiss Chard Soup is a hearty soup that will make for a great weeknight dinner. Swiss chard could be added to any of your other soup recipes, too.
• Use in place of spinach when making sandwiches and wraps. Swiss chard is a great alternative to regular lettuce and adds a burst of flavor.
• Saute Swiss chard in a small amount of vegetable oil for a quick and easy side dish. Flavor with minced garlic or onion  or sprinkle with Parmesan cheese to taste.

When preparing Swiss chard, make sure to wash the leaves and stems thoroughly to remove any dirt.  Kids can help prepare by tearing the leaves apart or using a lettuce knife to help chop before cooking.

Drink Water During the School Day

Welcome back to a new school year! A new year gives us a chance to create healthy habits that will continue for the rest of the year. Most of us know that eating well and being active are both part of a healthy lifestyle. One thing we tend to forget about is the importance of water and staying hydrated.

Our bodies are made up of over 60% water! This explains why we need to be hydrating on a daily basis. Water is needed for everything that our body does every day. Some examples include digesting food, fighting illness, and maintaining a healthy weight. At school, water will help our brains stay healthy and energized! More energy means we will be ready to focus on learning, working and playing.

It is clear how important water is to our bodies and everyday activities. Let’s talk about ways to get more water during the school day. Here are some ideas to get you started:

• A reusable water bottle: An easy way to remember to drink water all day is to carry a reusable water bottle. Keep the water bottle on your desk for easy access!
• Hydration goals: Add a competitive twist to it by creating a daily hydration goal chart. Draw at least eight glasses of water on your paper and color in each finished glass.
• Hydration station: An important part of this is making sure your school has a water fountain. Talk to a parent, teacher or school principal about installing a hydration station at school!

If you prefer flavored beverages, try some fruit-infused water! Check out this recipe or create your own flavor combination.

Cooking with Canned Pumpkin

This time of year is all about adding pumpkin to everything. Canned pumpkin is a healthy and affordable ingredient to have in your pantry. You can store canned pumpkin for quite a while so it is a good idea to buy several cans when it is on sale. Be careful that you buy pumpkin and not pumpkin pie filling.

It’s so easy to add canned pumpkin to everyday meals. When following recipes, one 15-ounce can has almost 2 cups of pumpkin puree and a 29-ounce can has 3 ½ cups. If you open a can of pumpkin and have some left over, try one of these ideas:

1 cup (½ of a 15-ounce can)

• Make Pumpkin Fiesta Dip
  In a blender, mix together ½ cup salsa, one 15-ounce can white beans and 1 cup (or ½ can) pumpkin purée. Serve with veggies or tortilla chips.
• Add to a jar of pasta sauce.
• Whip into mashed potatoes.
• Stir into chili or vegetable soup.
• Stir into macaroni and cheese.
• Mix into casseroles.

¼ cup

• Blend into a smoothie
• Make a Pumpkin Nut Spread for fruit slices or whole wheat toast
  Mix together ¼ cup peanut or sunflower seed butter with ¼ cup pumpkin puree. Sprinkle some cinnamon on top.

1-2 Tablespoons

• Stir into your oatmeal
• Stir with cinnamon into vanilla yogurt. This also makes a yummy dip for fruits.
• Make pumpkin parfait
• Mix into salad dressing

These amounts are just suggestions, so it’s okay if you use a bit more or a bit less. Even small amounts will give your meals a healthy boost! If you’re short on time, freeze leftover canned pumpkin in ice cubes to use in smoothies or soups.

Cooking with canned pumpkin is an easy and affordable way to add more vegetables to your meals. Try adding canned pumpkin to your meals this week.

Healthy Rewards for Good Behavior

When it comes to teaching kids how to behave, parents and teachers recognize that rewarding good behavior can be more effective than punishing bad behavior. However, sometimes the way we reward children (and ourselves!) can promote unhealthy behaviors. A piece of candy for a good behavior chart, a pizza party for perfect attendance, or an ice cream social for a week of positive behavior—these all seem like fun, harmless “treats”, but they send a confusing message: if candy and other unhealthy foods are presented as the foods we work for, then healthy foods aren’t valued the same way…or can seem like a punishment. These rewards can also add up to lots of extra sugar for your child, which can lead to…bad behavior!

Parents can talk to their child’s teacher or the school administrator about rules around how kids are rewarded. Teachers might be delighted to know they have the support of parents in making changes. Share these ideas for rewarding good behavior:

• Individual rewards: line leader, teacher’s helper, certificate or handwritten note, treasure box of non-food prizes (pencils, erasers, stickers, etc)
• Class-wide rewards: extra recess, a dance party, a fruit salad party

Keep the message consistent by not using unhealthy foods as rewards in your home. Reward your child’s good behavior with a trip to the playground, stickers, or just special time with you. And next time you reach for a candy bar to reward yourself for an accomplishment, think about how much better you’ll feel if you take a walk, enjoy some time with a good book, or just a few deep breaths.

For more information and ideas for healthy rewards, visit the FSNE Toolkit.

Quick Meals With Green Beans

Now that school is back in session, busy schedules can make it hard to find time to cook family meals. With a little planning and some simple, go-to dishes, dinner can be made in a flash! Green beans are a rich source of vitamins A, C, and K, and of folic acid and fiber. Try these ideas for quick, healthy meals using green beans:

• First, wash fresh green beans and remove any tough ends. This is a great task to get the kids involved! Frozen and canned green beans work in most recipes as well, but remember to drain and rinse canned ones first.
• You CAN eat green beans without cooking them. Chop them into bite-sized pieces to add to a salad. Bonus tip: Add a variety of veggies to your salad and talk with your kids about which ones grow “up,down, or around”.
• Make a classic 3-Bean Salad and bring it to work for lunch. Mix in some cooked pasta and you’ll have a quick pasta salad!
• Try a Garden Vegetable Soup and use whatever veggies are in season or that you have on hand. Serve with some warm whole-wheat bread for dipping.
• An Asian-style stir-fry couldn’t be any quicker! Use whatever protein you like (chicken, beef, tofu for example) and serve over brown rice.
• If you are in the mood for some Italian flavors, you’ll love the Italian-Style Vegetables recipe. The oregano and tomato taste delicious with the green beans, but test out other herbs you might have on hand like basil or thyme.
• Already cooking something in the oven? Roast your green beans in the oven at the same time! Just toss with a touch of oil, salt, and pepper, then roast until soft and lightly browned.

If you’d like to learn more about how to cook with green beans and even how to grow them, visit this website.

Keeping Kids Active After School

In the summer time it’s easier for kids to be active like playing outside or going to the pool. But when schools starts, staying active after school needs a little bit of planning. Being active has a lot of benefits for your kids! It helps them build strong bones and muscles, maintain a healthy weight, focus better on homework, sleep better at night, reduces stress, and builds confidence. There are a lot of ways you can encourage your kids to be active. Here are eight ideas:

1. Take a family walk:  When the weather is nice, enjoy a walk around your neighborhood. This gives you time to be active as a family and ask your child about their day.
2. Go on a family hike: When you have more time, take the family to the trails or parks for a change of scenery . To find a park near you visit: https://www.visitmaryland.org/things-to-do/parks-nature
3. Join a league! If your kid likes a certain sport check out your county or city’s department of parks and recreation.  Most recreation programs in Maryland offer income-based scholarships. 
4. Sign up for a free fitness class: Check with your parks and recreation department in your county for a list of their free classes such as Zumba at the Park. 
5. Enroll them in an after-school activity program at their school. This could include traditional sports like basketball and baseball. 
6. Host an active playdate: when organizing a playdate for your kid, try to include active games like running or jumping ropes for example. Have a scavenger hunt or an obstacle course set up for more fun!
7. Move indoors: When the weather doesn’t allow you to be outside move the fun indoors! Visit your local community center or create an obstacle course using furniture and pillows around the house. Go on a scavenger hunt. Hide clues around the house and let your kids race to find them. Or simply put on some music and dance to it!
8. Plan a fitness calendar: Help kids unwind after school. Plan a list of activities for the entire week to do before getting started with homework. For example:

• Monday: 20 minutes of basketball
• Tuesday: 10 minutes of jumping rope 
• Wednesday: Visit each room in the house and make up a funny dance for 10 minutes
• Thursday: Tidy the house. Every time something is picked up, do five jumps before putting it away 

No matter what you choose, remember to be active yourself: Your kids look up to you and will be more likely to pick up a behavior that you already do. Show them that you lead an active life. For example, take the stairs instead of the elevator and enjoy being active with them! 

Easy Eggplant Recipes

Now is the time when fresh eggplant is readily available at the farmers’ markets and in the grocery stores. We are all very familiar with the long deep purple pear-shaped variety, but do try newer varieties that are white, yellow or even pink in color. Like all vegetables, eggplant is low in fat and provides our diet with vitamins, minerals and fiber.

When buying eggplant, choose one with a bright color that is firm, heavy for its size, and free of scars. The skin should be glossy, with a firm flesh. Avoid eggplant with brown or blue streaks, or that is shriveled and flabby. Store eggplant in a plastic bag in your refrigerator. Use within a couple of days. To freeze eggplant for use later, roast the eggplant first. Then label and freeze. Frozen roasted eggplant can be added to pasta dishes and stir-fry.

Eggplant is a very multipurpose vegetable that can be baked, broiled, grilled, fried, and stuffed. Use in a variety of casseroles with other vegetables. It goes well with tomatoes, garlic, onions, and cheese. 

Short on time? Try these easy ways to prepare eggplant for your family.

Oven-Roasted Eggplant.  Cut an eggplant into chunks that are about 1-inch in size. Add about 1-2 Tablespoons of vegetable oil and sprinkle salt and pepper to taste. Spread the eggplant out on a baking sheet covered with cooking spray. Bake at 475 degrees for about 25-30 minutes, stirring once. Eat as a side dish or put roasted eggplants on sandwiches, wraps, lasagna, pizza or pasta.

Cheesy Baked Eggplant. Put slices on a baking sheet, and then top each slice with one tablespoon of pasta sauce and one tablespoon of mozzarella cheese. Bake at 400 degrees for 30 minutes. For Mexican-style flavors, top the eggplant slices with salsa and mexican cheese, then bake as directed.

Galloping Good Eggplant is an easy skillet dish. Serve it as a side with any meal.

For recipes that take a little more time, try an all-time favorite Eggplant Parmesan. Here, the eggplant is covered with bread crumbs and then baked in a tomato sauce with cheese. 

More eggplant and summer vegetable recipes can be found on our Eat Smart Website.

Healthy School Fundraising

School fundraisers raise money for activities and programs not covered by the school’s regular operating budget: sports teams, field trips, scholarships, new programs, or classroom equipment. Many school fundraisers sell foods like cookie dough, pizzas, candies, and cookies.  Parents can request  healthier fundraising options through the PTO, or by talking to school administration. Here are some ideas for fundraisers that are not focused on foods:

• Sell a different product: The simplest way to transform fundraising is to find companies that cater to school fundraisers, but offer non-food, or healthy food products. Citrus sales, candles, reusable shopping bags, school spirit items (tee shirts, patches)... Companies are set up to work with schools, making it a quick and easy transition from pizza or cookie dough sales. A quick Internet search for “non-food school fundraisers” will turn up a variety of options.
• Clothing swap: Kids grow out of clothes at lightning speed, leaving parents with the task of unloading too small clothes, and buying the next size up. A clothing swap can allow families to donate gently used clothing to the fundraiser, then select from clothes to buy for cheap, with all funds going to the school. Keep it simple by pricing everything in standard amounts, such as a dollar per item.
• Movie night at the school: Host a movie on the lawn or indoors, projecting a popular family film onto a wall. Families can pay a small fee to attend and have healthy snacks while they watch the film. Fruit, nuts and seeds, trail mix and low-fat popcorn are great options.
• Parents’ night out: Invite parents to sign up to drop their kids off at the school for babysitting while they enjoy a night out. Seek parent, teacher, and staff volunteers to help supervise the kids. Charge for the service, and be sure to provide the kids lots of opportunities for physical activity while they are in your care.

Discuss your plans with school administrators before moving forward. Discuss the importance of keeping fundraisers consistent with nutrition and health messaging students are being taught in school.

Wonderful Watermelon

The hardest part of enjoying a watermelon is picking a good one. Watermelons can look good on the outside, but when cut open it isn’t as tasty as we want.  Here  are a couple of different tips to help you pick the perfect watermelon.

1. Start by looking for a watermelon that has a uniform shape, with little to no bruising or scrapes on the surface.
2. Next flip your melon over and look for what is called the “field patch”. This is the part of the melon that sat on the ground as it grew. If the patch is pale, white, or nonexistent, then the watermelon may not be a good choice. You want the field patch to be a darker yellow in color, as this means that it is probably a ripe melon.
3. If you are deciding between two watermelons, simply pick them up. The heavier the melon, the higher the likelihood that it is ripe.
4. You should also pick the watermelon that is a darker green in color and dull. If the rind is shiny, it may not have had enough time to mature on the vine.

So now you know how to pick a watermelon, how do you prepare it?

1. Start by washing the surface of your melon to remove any dirt that has accumulated from farm to store.
2. Use a sharp knife to carefully slice the ends off of the melon so it is able to stand upright on its own.
3. Cut watermelon in half, then scoop out with a spoon (kids can help) or cut into wedges or bite-size pieces. 
4. Place the cut watermelon into a container that can be sealed and placed in the refrigerator.  This will keep for 3-5 days.
5. Store watermelon away from the back of the refrigerator so it doesn’t try to freeze.    If you don’t think your family will eat the whole watermelon, freeze half of the cut pieces so you can make a refreshing smoothie or slushie on another day.
6. Check the watermelon to make sure it has not gone bad before you eat it. Sliminess and a bad odor are sure signs that it has gone bad. When in doubt, throw it out!

Check out the recipes below for one just one way to enjoy this delicious fruit!

Adding Veggies to Your Summer Salads

There are a lot of low-cost veggies in the summer, which makes it easier to make healthy meals the whole family will love. You can find local food that is in season by visiting your local farm markets. You can also find inexpensive fruits and veggies at roadside stands. Once you shop, you can turn your fresh, tasty purchases into a quick and easy summer meal. 

Salads are great for lunch or as a side for dinner. They are also a great way to increase your family’s vegetable consumption while throwing together a meal in minutes.  With days growing longer, there is something extremely satisfying about a colorful and veggie-rich salad on a hot summer evening.  Here are some ways to eat more veggies this summer:

• Create your own Salad Bar. Fill individual bowls with a variety of veggies such as cut up baby lettuce mixes, cucumbers, broccoli, tomatoes, sweet peppers, and onions. Make it fun by offering a variety of colorful veggies. Fill some bowls with protein sources such as rinsed, canned garbanzo beans (chickpeas) and/ or chopped up hard boiled eggs. Other protein options could include grilled chicken or fish. Allow your family to serve themselves from the bowls, creating their own salad to suit their tastes. You can even offer a variety of low fat or homemade salad dressings.

• Parts of the Plant: teach your children a lesson in all of the parts of the plant that are used as food with this delicious Parts of the Plant Salad. It goes great with this vinaigrette dressing, which your kids are sure to love helping you make.

• Make a Rainbow Salad. On a plate or a long cutting board, you can lay food out in the shape of a rainbow, arranged by color. Inspire your kids with rows of red pretty tomatoes, orange peppers, yellow squash, green beans, and purple carrots or purple cabbage—and try and see how many colorful substitutions your family can come up with.

• Veggie Pasta Salad: Kids love chopping colorful vegetables really small to make this Confetti Spaghetti recipe. Make it ahead of time and toss it on a bed of lettuce greens for a ready-made summer meal the entire family will love.

• Turn it into a Salsa: There are many fun varieties of veggies available this time of year. If you happen to find something fun such as purple tomatoes, your family can use them in this salsa recipe and then make it a game to see who can come up with the most creative name.

The greater the variety of veggies you offer, the more fun your summer salads will be. Be creative and enjoy trying new veggie-rich meals with your family!

Kids Eat Free with Summer Food Programs!

Summer break is meant to be a time for fun and relaxation for kids and families.  However, it isn’t much fun for anyone if they are hungry.  Poor nutrition and hunger can result in a lower immune system and can lead to illness. 

Across the state of Maryland, there are currently more than 5000 agencies offering free summer food programs to kids and teens. Examples of meal sites include schools, libraries, faith-based organizations, and community centers.  Many of these programs offer more than nutritious meals. They offer a safe place for children to learn, play with their peers, and engage in sports and other physical activities.  If you live in a more rural area, you may have access to mobile summer food programs where the food comes to a location in the community, such as a park or library.  To find a site in your community, text FOOD to 877-877, call 211, or visit mdsummermeals.org. New sites are added daily, so check back frequently to find more sites near you.

Another way to spread food dollars during the summer months is to shop at local farmers’ markets using EBT/SNAP benefits, WIC, FMNP (Farmers’ Market Nutrition Program), and Maryland Market Money.  To find a farmers’ market accepting these benefits near you, visit Eat Fresh Maryland.    Make the most of summertime without breaking the bank and keep your child healthy, safe, and active all summer long with these simple tips. 

Fresh Ways with Asparagus

If you’re looking for a tasty spring vegetable, asparagus is the way to go! Asparagus is currently in season and can be found at farmers’ markets now.  Plan to include asparagus in your meals this month.  Learn more about asparagus below!

Fun Facts About Asparagus

• Asparagus comes in green, white, and purple varieties.
• It is a vegetable crop from the lily family that grows back every year.
• Asparagus can be grown at home in your own garden!
• It can be planted with tomatoes so that they can help each other fend off pests.

Taking Care of Your Asparagus

Do you know how to buy and store asparagus? What about cooking it? Some vegetables need a little bit of help to stay fresh and taste their best, so here are some tips:

• When buying asparagus, look for firm stalks and tightly-closed tips.
• To store, wrap the ends of the asparagus stalks in a wet paper towel, place in a plastic bag, and refrigerate for up to four days.
• Before cooking, wash the asparagus and trim off the tough ends, about 1 inch from the bottom.

Different Ways to Eat Asparagus

There are lots of ways you can include asparagus in your meals. It can be added to a dish you already love, or you can try a whole new recipe!

• Start your day off with chopped asparagus in an omelet, frittata, or scrambled eggs.
• Top steamed asparagus with canned mandarin oranges. Sprinkle with a vinaigrette or Asian-style salad dressing.
• Roast asparagus! Lightly coat asparagus with vegetable oil, then bake at 400 degrees for 6-8 minutes or until tender. Top with salt and pepper or Parmesan cheese.
• Grill asparagus for a summer taste. Place asparagus spears on a medium-high heat grill coated with vegetable oil spray and cook for about 5-8 minutes until tender, turning occasionally.
• Appetizers: after trimming the asparagus into spears, serve with a dip or sauce as a fun, easy snack. Hummus is a great way to add protein!
• Add it to other dinner items: toss it on top of a pizza, casserole, panini, or quesadilla.

Creating End of the Year Memories

Parents play an important role in encouraging healthy foods and activities in the classroom.  Talk to your child's teacher about having a memorable, exciting and healthy end of year celebration this year. Here are some ideas to get you started:

Play Games
In addition to including healthy food options, celebrations can also have a non-food focus and offer opportunities for more play and time to enjoy music, dance, games and other fun activities:

• Set up activity stations outside or around the classroom. Activity examples include: bean bag toss, sack races, jumping jacks, or plant a fruit or veggie.

• Have a contest with hula hoops, jump rope, or hopscotch or create an obstacle course. 

 
Serve Unsweetened Beverages
When you’re choosing a drink, choose water! Water has no calories and is a healthier choice than soda or sugary drinks. Or have a water tasting instead...share fruit infused water with spare fruit such as oranges and lemons, or watermelon.


Snack Smart
Cook together! Involving children in the party food preparation can increase their interest to try a new food; gives a sense of accomplishment; and improve reading and math skills. Here are some ideas to try:

• Cantaloupe Melon Kabobs - Mix it up and try adding seasonal Maryland vegetables and fruit!

• Fruit Juice Slushies - Make a refreshing drink and be active at the same time. They can shake along to some fun music.

Other easy snacks include:

• Watermelon slices

• Veggies with hummus

Finally…
Creating an end of the school year memory should be enjoyable and meaningful to you and your family. Education is to be celebrated and encouraged for lifelong learning. Take these ideas home and share with friends and family over the summer.

Grow Your Own Carrots

Carrots are rich in vitamins. You can grow them almost year round!  The spring and fall are the best times to plant them and they take around 2 months to harvest.
There are several ways to grow carrots. Choose the option below that works best for your location and ability.

Planting

Record the date when you plant on your calendar. This will help you know when to harvest.

Option 1: Plant in the ground: Choose an easy-to-grow variety such as Short n Sweet, Thumbelina, Nantes, Gold Nugget, or Best of the Bunch. Choose a spot that gets full sun. Plant seeds in loose soil about ¼ - ½ inch deep, about 1 inch away from each other. Keep the soil moist.
Mark your rows with an item like crafting sticks or garden spikes.

Option 2: Plant in a Container Garden: Choose a shorter variety, such as Little Finger, Short n Sweet, Chantenay or Miniature/Oxheart types, so there is a shorter growing time.
Your container should be at least 10 inches wide and 10 inches deep (the deeper the better). Add holes on the bottom for good drainage. Place the container in a spot that gets full sun. If you are planting indoors, a gardening light will be needed.
Fill the container with loose soil and plant seeds about ¼ - ½ inch deep, about 1 inch away from each other. Keep the soil moist.

Growing

Thinning carrots

You may need to make more space for the seedlings. Once seedlings are about 2 inches tall, you can
thin them out so they are two inches apart from each other. To thin the seedlings, use a pair of scissors and cut the extra seedlings at the soil line. (Resist the temptation to pull the extra seedlings out. You could damage the roots of the seedlings you want to keep.)

Harvesting

When did you first plant? Add on 50 days. This date will be your earliest possible harvest time.
Reduce watering when harvest time approaches.
Harvest carrots before they are 1 inch wide.
The top of the root should show above the soil; gently pull at the base of the stem.

Record your harvest date to use next time.

Eating

Harvesting carrots

There are many fun ways to eat carrots. Choose one of the recipes from the Eat Smart website such as Chicken, Sweet Potato and Carrot Packets.

Learn more

 

Growing Carrots
A Garden for Every Space (an overview of different types of gardens)

Active Body, Healthy Mind

Now that the weather is getting warmer, it is easier to become more active. Physical activity is very important to keep people of all ages healthy! Being active can even make for a healthier brain. That is why it is key for kids to enjoy recess and other physical activity in and out of school.

For schools, springtime is also standardized test season. Encourage your child’s teacher to add in extra physical activity to help kids stay focused. In addition to extra recess, teachers can help kids be more active with indoor recess or brain breaks. The ideas in this blog have been taken from the FSNE Toolkit, which lists several physical activity resources for teachers. Parent volunteers can help lead and organize these activities too! Most of these activity ideas take 3-5 minutes each. Choose more than one activity if there’s enough time.

• Take a 5-minute walk before a test.
• Ask students True/False questions. Assign a movement for each answer. For example, jump in place for 15 seconds if the answer is true. Touch toes for 15 seconds if false.
• Roll an activity die. Each number can represent a movement, such as jumping jacks, running in place, etc. Do the activity for 30 seconds, then roll again. 
  
• Play a kid’s dance video.
• Divide into groups of 3-4 students and have them create and perform a touchdown dance.
• Play Aerobic Rock, Paper, Scissors 

Bring these ideas home! Physical activity after school also helps kids focus better on homework and sleep

How to Start a School Garden

A school garden is a great way to engage students in nutrition, science, math, reading, social studies, and physical education, while teaching social skills and responsibility.  When most people think of a school garden, they may envision something like a small farm on the school property that has fruit trees, a large garden plot, and students working in the garden to nurture and raise pest-free, organic crops that will be consumed in the cafeteria.  Unfortunately, this is not the reality of most school gardens.  In fact, a successful school garden can be as small as a few containers, as long as there is a strong team of dedicated individuals willing to support and utilize the garden. 

Whether you are a parent, teacher, or interested community member that has a vision to start a school garden, it is okay to start small, and let the project expand as the interest and need grow over time.  Before bringing your idea to the school, be sure to consider who will use the garden and how it could be integrated into the school curriculum, so that it will have the greatest possible impact.  Be prepared for your plans to shift to meet the needs of the school and students. 

Most school gardens begin with an interested teacher, a principal, or maybe even a parent.  However, one person cannot manage a sustainable gardening program.  The key to success is a strong gardening team made up of administrators, school maintenance staff, teachers, and volunteers.  Make sure that each member of your team knows their role in the gardening program and establish an open line of communication, so that the entire team is kept up to date. 

The next step in planning a school garden is determining who will use the garden, how it will be used, and where it will be located.  For example, if the garden will be used with Pre-K and Kindergarten, it should be relatively small, at a level that students can reach it, and easy to maintain.  Children of all ages love to watch things grow, so placing a garden in a highly visible location will help to increase awareness and excitement about the garden.  Indoor gardens that use grow lights can be placed in high traffic areas, such as a cafeteria or front entrance.  Container gardens can come with wheels or can be places on stands with wheels, so they can be moved from classroom to classroom, and even outdoors.  This works well if multiple classes will be sharing a garden.  Finally, small raised beds or containers can be planted outdoors.  It is important to make sure that there is access to water and enough sunlight during the day to help the garden grow.  For more information and videos on starting a school garden, visit: https://extension.umd.edu/hgic/topics/youth-gardening 

Adding Cabbage to Your Meals

 

 Cabbage has a simple taste, but it can still add some life to your meals! Packed with vitamins and available in white, green, and red color varieties, cabbage is a great veggie to have in a healthy diet. Cabbage is not very expensive and you get a nice bang for your buck - one head of cabbage can easily make two meals! Need some ideas on how to eat cabbage? Check out this list below:

Wrap n’ Roll
Cabbage can be used to make delicious wraps and rolls. Use raw cabbage leaves or boil them for about 2-4 minutes to soften them. Pile beans, brown rice, and a variety of veggies on the cabbage leaf, then roll it up! This makes for a tasty lunch or a hearty snack.

Switch Up Your Salads
Add some extra crunch to your usual salad by tossing in some shredded cabbage. You can also chop your cabbage into larger pieces to use as your salad base. Use purple cabbage in a bright and tasty Rainbow Salad or swap out lettuce for green cabbage in this fruity Sunshine Salad.

Colorful Coleslaw
Coleslaw is a side dish that can add freshness and flavor to any meal. Cut red and green cabbage up into thin slices. Add in some other finely chopped veggies and finish with a low-fat salad dressing. For a unique twist, the usual creamy dressing can be swapped for a vinaigrette. For color and crunch, try this Confetti Apple Slaw recipe (pictures included!).

Stir it Up
Cabbage makes a great base for stir-fry. Add a tablespoon or two of vegetable oil to a frying pan over medium to high heat, add in a head of shredded cabbage and other tasty veggies, then finish with your favorite herbs and spices. This makes for a great side dish by itself or placed on top of brown rice. Try this simple Cabbage Stir-Fry recipe or bring the heat with this Spicy Cabbage and Carrots dish.

Cabbage stays fresh in the refrigerator for up to 2 weeks, but can last up to 4 weeks in the freezer. Be sure to wash your cabbage before using!