Snack Box Archive - 2010
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November 2010
Make your Thanksgiving recipes healthier!
- Remove the skin from turkey to save around 50 calories.
- Have a smaller portion of gravy, particularly if made using turkey drippings.
- Go for sweet potatoes – they are slightly more nutritious than white potatoes, due to their beta-carotene and vitamin C content.
- Don’t load potatoes with sour cream and butter, instead try skimmed milk, fat free sour cream, and season with pepper,
- Make your own cranberry sauce, using half the sugar suggested in the recipe.
- Try a vegetarian stuffing recipe using whole grain bread, olive oil, onions, herbs, apples, celery, and walnuts.
- Make dessert healthier – pumpkin pie can be made using egg whites rather than whole eggs, evaporated skim milk rather than regular evaporated milk, reduced fat pie crust, and half the amount of sugar recommended.
October 2010
October in Santa Clarita is a great time to Get Out and Get Movin'. The weather is perfect for walking, running, hiking or swimming. 
The city has miles of parks, trails and open space for you to enjoy and as the season starts to change you can find some breathtaking views.
If swimming is your exercise of choice the Aquatic Center has the Santa Clarita Masters Swim Club. This coached workout is designed for swimmers 18 years or older who are interested in a serious workout with the optional opportunity to compete in regional U.S. Masters Swim meets.
If you are interested in competing in a sprint distance triathlon, but don't know where to begin, sign up for Tri-it! Check out this class for beginners in the Season's magazine.
Next month is the 15th annual Santa Clarita Marathon. Race day is scheduled for November 7 and the event has something for everyone. Participants can sign up for the full marathon, half marathon, 5K, Kid K or new this year Walk with the Mayor. Check out www.scmarathon.org for information on this year's event.
September 2010 - Vegetable Super-Stars
All vegetables are excellent sources of complex carbohydrates, vitamins, minerals and fiber. But
some vegetables are so nutrient-rich that they can rightly be classified as "superstars."
Broccoli
- contains no fat and no cholesterol
- high in carbohydrates and fiber
only 60 calories a cup- available year-round in most places, even when other produce is scarce
- boasts a wide array of nutrients, including beta-carotene, Vitamin C and calcium
- contains indoles, natural chemicals that enhance the effects of certain enzymes, the proteins
the body uses to absorb other nutrients
Spinach
- rich in iron and copper, which help protect against anemia and insomnia
- contains beta-carotene, believed to suppress certain cancers
- contains Vitamin K, essential for blood clotting
- contains Vitamin D, magnesium, boron and calcium—all essential for building bone cells
may help lower blood pressure - has been shown to lower the chance of strokes and heart attacks
Garlic
- has been shown to help prevent several types of cancer, lower LDL cholesterol—the type
associated with heart disease—and raise HDL cholesterol, the type believed to protect against
heart disease - improves blood clotting and circulation
- lowers blood pressure in people with hypertension
- lowers blood sugar in people with diabetes
Potato
- good source of complex carbohydrates
- contains no cholesterol
- contains 10 to 26 milligrams of Vitamin C (about half of what most adults need daily) and many other essential vitamins and minerals, especially in the skin
Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other foods. Eating a balanced diet and making other lifestyle changes are key to maintaining your body's good health.
July 2010
Since 1985, America has celebrated July as the nation's official Park and Recreation Month. We all know that you can reap the many benefits of visiting a park. Many adults have fond memories of spending their 
childhood at a park with their family or friends. But did you also know that besides fun, being outdoors can also:
- Reduce stress
- Improve cardiovascular health
- Decrease feelings of depression
- Help in the fight against obesity
- Lower your body mass index
- Decrease your doctor visits
This summer we invite you to explore all of our parks, trails and open space. There is so much to see and do right in your own backyard!
June 2010
National Sun Safety week is June 7-12
Sunscreen Myths and Facts
Sunscreen and Sun Safety
By Vincent Iannelli, M.D., About.com Guide
Confusion about sunscreen and sun exposure put a lot of kids at risk for getting a sun burn. Review common myths and facts about sunscreen, such as whether or not you can get a sun burn on a cloudy day or when you are in the shade, so that your kids are protected from the sun.
Sunscreen Myth
Do you need to use sunscreen if you have dark skin or already have a tan? Yes, everyone should use a broad spectrum sunscreen all of the time when they are going to be out in the sun. Even people with deeply pigmented skin, who rarely burn, should use sunscreen. According to the Environmental Protection Agency, 'everybody, regardless of race or ethnicity, is subject to the potential adverse effects of overexposure to the sun.'1 So use sunscreen, no matter your race or ethnic origin, or whether or not you already have a tan, because it is a myth that people with dark skin don't need sunscreen.
A 'base tan' isn't a substitute for sunscreen either.
Sunscreen Fact
SPF is an acronym for sun protection factor.
Sunscreen Myth
Do you have to reapply sunscreen if it says that it is 'waterproof' or that it has 'all day protection'? Yes, no sunscreen is truly waterproof. Instead, they can be water resistant and need to be reapplied every few hours or according to the manufacturer's instructions. And no sunscreen really provides all day protection. Even with an SPF of 50+, you should still reapply it every 2 hours, or sooner if you have been in the water or sweating a lot.
Sunscreen Fact
Using a sunscreen or sun block does block your body's ability to make Vitamin D from sun exposure. While some experts use that fact to recommend unprotected sun exposure, if your child is following nutrition guidelines for drinking milk, then she should be getting enough Vitamin D. And many experts think that the amount of sun exposure needed to get enough Vitamin D is minimal, especially if you have fair skin, and may just equal a few minutes a day. Most children probably get enough sun exposure for making Vitamin D from their daily activities when they are not wearing sunscreen. Talk to your Pediatrician if you think your child needs more Vitamin D, especially if he doesn't drink milk, has very dark skin, and/or is rarely in the sun.
Sunscreen Myth
Does a sunscreen with an SPF of 30 provide twice the protection as one that has an SPF of 15? No, a sunscreen with an SPF of 15 provides protection against 93% of UVB rays, while one with an SPF of 30 provides 97% protection. Keep in mind that a sunscreen with an SPF of 2 only provides 50% protection, so be sure to use a sunscreen with an SPF of at least 15-30. Many experts question whether using a sunscreen with an SPF above 30 provides much more protection, since you are already blocking 97% of UVB rays.
Sunscreen Fact
You should apply your sunscreen 15-30 minutes before you are going to be exposed to the sun. Since it takes time for the sunscreen to be absorbed by your skin, you should apply it in advance. If you wait until you are already outside or until your child shows signs of getting red, then he will have a longer period of being unprotected and will be more at risk for getting a sunburn.
Sunscreen Myth/Fact
Does a combination sunscreen and insect repellent provide good protection against both the sun and insect bites and stings? While you can use a combination product to protect your children against both the sun and bugs, it may not be a good idea. Remember that you should reapply sunscreen every few hours, while you usually don't reapply an insect repellent very often, or at all. Also, most experts think that insect repellents lower the SPF of sunscreens. So while a combo product might provide protection, it likely doesn't provide good protection, unless your child is only going to be outside for a few hours.
Sunscreen Myth
Can you get a sun burn on a cloudy day? Yes, clouds don't block the UV rays that cause sunburn, so you can still get a sun burn when it is cloudy outside. Since UV rays can be reflected off of water, sand, snow, and concrete, you can even get a sun burn in the shade.
May 2010
MOVE MORE IN MAY!
National Physical Fitness and Sports Month
No matter what section of the country you live in, the month of May is likely to be beautiful. Fresh new beginnings are everywhere: growing flowers, budding trees, baby animals and birds. It's a great time to get outside, move, and have fun. Here's another reason to get moving: Every May for the past 26 years, Americans have observed National Physical Fitness and Sports Month.
HOW MUCH ACTIVITY DO I NEED?
Children and teens should do 1 hourr of physical activity each day.
Adults need 150 miinutes of moderate aerobic physical activity each week. Examples of moderate-intensity activity include brisk walking and heavy housework.
THE BENEFITS OF BEING ACTIVE Physical fitness reduces your risk of diseases such as heart disease, type II diabetes, and certain cancers. Being active improves the health of your whole body.
- Brain – Improve memory, increase energy, reduce depression and anxiety.
- Heart – Improve blood pressure, cholesterol, and keep your heart strong.
- Lungs – Increase endurance and make breathing easier.
- Bones and Muscles – Keep bones, muscles, and joints strong and healthy.
FAMILY FITNESS
This month, take time to talk to the kids in your life about physical fitness. Ask kids about the physical activities they enjoy.
Talk about what you like to do to be active and what activities you did as a child. Be a kid again and shoot baskets, play catch, or play an active game like hide and seek, tag, or musical chairs.
Be an active role model for the children in your community. Support children’s PE, sports, and exercise programs. The habits kids learn now can last a lifetime! Visit Get a Life! for resources and ideas for healthy eating and physical activity.
April 2010
Do more to protect the environment by choosing at least five actions (below) you'll commit to. Pick 5 also helps you identify more actions you can take in the future.
- Use less water! Take showers instead of baths, fix leaks, and turn off the tap when brushing your teeth. And buy efficient fixtures by looking for the WaterSense label. Learn more about water conservation.
- Commute without polluting! Use public transportation, carpool, walk, or bike whenever possible to reduce air pollution and save on fuel costs. Learn more about commuting wisely.
- Save electricity! Do a home energy audit, get programmable thermostats, buy Energy Star products, turn stuff off when you’re done, and change your bulbs to compact fluorescents. Learn more about Energy Star products.
- Reduce, reuse, recycle! Try to find products with less packaging, take reusable bags on shopping trips, creatively reuse other products, and recycle what's left. Learn more about recycling.
- Test your home for radon! Radon is a naturally occurring, odorless gas that can seep into your home and cause lung cancer. Learn more about radon.
- Check your local air quality! When you exercise outdoors, use your local air quality forecast to help plan the best time for a workout or run. Learn more about air quality.
- Use chemicals safely! Read pesticide labels carefully. Lock up pesticides, paints, and cleaners where kids can't reach them. Learn more about pesticides.
- eCycle! Take your old computer, DVD player, or other electronics to a recycling center. This helps keep hazardous substances out of the landfill. Learn more about eCycling.
- Enjoy the outdoors safely! Find out the quality of beach water from your state office and get the UV Index to protect yourself from the sun. Learn more about beach water and the UV Index.
- Spread the word! Teach others where you work or go to school. Encourage people to Pick 5 for the Environment!
March 2010
March is National Nutrition Month
Check out the Seasons brochure for cooking classes. Try Sushi making or Indian cuisine. Adding new textures and spices may open up a whole new culinary experience for you and your family.
Reading to start exercising? The City offers “Striders”, a walking program for beginners and up. Explore the different areas of Santa Clarita on Mondays and/or Thursdays while enjoying a three mile walk with others. Running 101 is also a great place to begin a running program. Under the guidance of Rawlins Jordan, participants learn everything from the basics of running principles to race day tips. Routes vary and start out at one mile.
February 2010
February is American Heart Month. Check out Life’s Simple 7 from the American Heart Association.
My Life Check was designed by the American Heart Association with the goal of improved health by educating the public on how best to live. These measures have one unique thing in common: any person can make these changes, the steps are not expensive to take and even modest improvements to your health will make a big difference. Start with one or two. This simple, seven step list has been developed to deliver on the hope we all have--to live a long, productive healthy life.
- Get Active
- Control Cholesterol
- Eat Better
- Manage Blood Pressure
- Lose Weight
- Reduce Blood Sugar
- Stop Smoking
Ready to get started? Check out the City’s Aquatic Center for lap swim and exercise programs in the heated pools or enroll in one of the Recreation Division’s fitness classes offered through the Seasons brochure. There are a variety of classes offered to meet everyone’s interests and fitness levels. View the current Seasons brochure online to check out all we have to offer.
