The Wellness Spot — October 2012

Each month Cindy Silver, a Registered Dietitian, gives us a great tips to stay healthy.  Read on to find out about some fun activities, recipes and other facts to keep you and your family healthy all year long!


It’s Breast Cancer Awareness Month!


It seems that all of us have been touched by breast cancer in one way or another. Do you agree? For me, my maternal grandmother and mother battled breast cancer. My sister and I, so far, are in the prevention mode and trying our best to eat right, exercise daily and minimize our stress. There are many great ways to lower your risk for breast cancer and I hope you take action like we do, every single day. The American Cancer Society offers information and support about all kinds of cancer. As a registered dietitian, my best advice for everyone is to feature bright colors of fruits and veggies on your meal plate and here’s why. Don’t put it off; instead, get going with prevention such as powerful nutrition, exercise and stress reduction – today!


Do Your Part to Prevent Bullying

Bullying is a topic that we don’t like to talk about because it often has very sad outcomes, for kids and for adults. Kids who are bullied can lose self-confidence and feel inferior to their peers, as can adults. Physical harm can be a result of bullying and so can ongoing psychological problems for the victim(s). Doing your part every day, inside and outside of school, can be very effective in finding a solution to bullying.  October has been designated as Bullying Prevention Month.

Ways to Help Kids:

Here are 8 skills to help kids face bullying with confidence

Here are 3 ways to help kids avoid cyber bullying, with details


October Quick Meals

Here are a few options for you, your family and your kids – as easy as 1, 2, 3!

Breakfast of Champions (never leave home without it)

Banana-Nut Butter Wrap: 1. Peel a banana; 2. Spread your choice of soynut/almond/peanut butter on a whole wheat hotdog bun; 3. Put the banana inside the bun & Enjoy!

Lunch Bunch (use leftovers to create something new)

Rockin’ Chicken or Beef & Feta Salad: 1. Put a big handful of salad greens with tomatoes, cucumbers and raisins on your plate/bowl; 2. Cut up leftover cooked chicken or beef and add to the top of greens; 3. Sprinkle everything with crumbled feta cheese, dress lightly & Enjoy!

Power Dinner (make it at home to save lots of money)

Beautiful Beans, Rice and Salsa: 1. Make instant brown rice (in only 10 minutes!); 2. Open and drain a can of black beans, then heat in the microwave; 3. Place a generous scoop of rice on your plate, topped with a generous scoop of black beans, spoon prepared salsa overtop & Enjoy!

On the Side: Shredded Carrot Salad: 1. Wash, peel and shred one large carrot per person and place into a mixing bowl; 2. Add a handful of washed and chopped fresh parsley; 3. Dress with a mixture of 1 tablespoon vinegar + 1 tablespoon olive oil + 1 teaspoon spicy mustard (make a larger amount for 2 or more servings) & Enjoy!


Walk-Bike to School Day is Great, Fresh-Air Exercise!

As a kid in elementary school, I walked to school. Did you? Busy lives and not-so-safe streets seem to be getting in the way of this great, fresh-air experience for many of today’s kids. Not to worry, though. On October 3, the day is set aside as ‘Walk and Bike to School Day’ to encourage families to get out there and ‘transport’ kids to school in an active sort of way. Here are some very important tips on bike safety for kids and here are walker tips. Mark your calendar for October 3 and go above-and-beyond by making physical activity part of every morning for you and the kids!


Healthy & Creepy Halloween!

A favorite holiday deserves healthy ideas, don’t you think? There are so many candy treats that kids gobble up, on and after Halloween. I suggest breaking with this tradition, though, and promoting healthy & creepy goodies. Here are 15 Halloween treats made from fruits, veggies and other ingredients packed with good nutrition, and their recipes. I can imagine a school classroom, or neighborhood party room, loaded with costumed kids (and adults) giggling a lot, happily creating and eating some healthy & creepy snacks this Halloween!

Leave a Reply