Welcome to the University of Chicago Medicine Comer Children’s Hospital Power Up
All Stars program. Step up to the plate and work your way from rookie status to the
World Series by completing 13 weeks of fun nutrition and physical activities. Complete
the season and you will receive an official Power Up All Stars certificate and T-shirt
plus a chance to win:
2 tickets (for you and a parent) to attend a baseball game
and a chance to throw out the first pitch
OR
An opportunity to participate in a baseball clinic
HOW IT WORKS
Each week you’ll round the bases by completing seven physical activities and one
nutrition activity. Track your progress using the Power Up All Stars scorecard and
have your parent or guardian sign it at the end of the week. Start the season as a
Rookie and work your way up to the Major Leagues, All Stars and finally the Playoffs.
After completing each level, send us an email at powerupallstars@uchospitals.edu,
along with a photo to let us know how you’re doing. You could be featured in the
Chicago White Sox Kids Club Newsletter!
Are you ready to become a
Power Up All Star?
REGISTER HERE NOW
http://powerup.uchicagokidshospital.org
Participants must register by June 30 to be eligible for the Power Up All Star prizes.
2
POWER UP ALL STARS SCORECARD
Use the scorecard on the next page to track your progress as a Power Up All Star!
How to Score
1. For each day of the week, after you have completed one of the suggested physical
activities, you’ve scored a home run!
2.Round the bases by using a colored marker.
3.Wrap up the week by completing the nutrition activity with your parent or guardian.
Be sure to have them sign off on your progress for the week.
Rookie
Your name:
Week
Nutrition Line Up
Week 1
Healthy Pyramid
Week 2
Size Up Your Servings
Week 3
Stay Hydrated
1
2
3
4
5
6
7
Parent/
Guardian
Initials
Major
Leagues
Don’t forget to send an e-mail to powerupallstars@uchospitals.edu and let us know about your progress.
Week 4
Introducing Grains
Week 5
Introducing Fruits & Vegetables
Week 6 Introducing Dairy, Meats & Beans
Playoffs
All Stars
Don’t forget to send an e-mail to powerupallstars@uchospitals.edu and let us know about your progress.
Week 7
The Strikeout Group: Oils
Week 8
How’s It Going?
Week 9
Nutrition Facts
Don’t forget to send an e-mail to powerupallstars@uchospitals.edu and let us know about your progress.
Week 10
No Losses Snack Shop
Week 11
Ground Out Word Search
Week 12
Dining Out
Don’t forget to send an e-mail to powerupallstars@uchospitals.edu and let us know about your progress.
Week 13
Pitch Your Own Plate
3
POWER UP THE SEASON WITH THIS
LIST OF PHYSICAL ACTIVITIES
Jump Rope – Hold the rope by the handles, one in each hand. Hold the handles with
your thumbs pointing down. Hold the rope out in front of your body. Step over the
rope. Bend your elbows up close to your ears. Move the arms forward and swing the
rope over your head. Let the rope hit the floor. Jump over the rope, taking off and
landing on two feet.
Jumping Jacks – Stand with your arms at your sides. Be sure your feet are straight
and close together. Bend your knees. Jump up while spreading your arms and legs
at the same time. Lift your arms to your ears and open your feet to a little wider than
shoulder width. This should all be done in a fast fluid movement. Clap or touch your
hands above your head. As you return from jumping up bring your arms back down
to your sides and at the same time bring your feet back together.
Base Running – Set up two bases on a patch of grass about 30 feet apart. Two of
the players are fielders, each covering one base, and the others are runners. The
object is for the runners to move from base to base without being tagged as the
fielders toss the ball back and forth in an attempt to lure the runners off base. If a
runner is touching a base, he or she is safe, but runners can’t just hug the base –
they must run at least every second time that the ball is thrown by a fielder. Any
player tagged becomes a fielder, and the fielder who tagged the runner out now
gets to run the bases!
Hopscotch “Bases Out” – Toss a small object into numbered spaces of a pattern
of rectangles outlined on the ground and then hop or jump through the spaces to
retrieve the object.
4
Stride Like a Giant (Lunges) – Choose one leg and step forward about one to two
feet. (The taller you are, the further forward you should go, but don’t go so far that
you feel you are going to fall over.) Begin bending your front knee until it is over the
top of the foot. Never extend it beyond the toes. As you bend this knee, lift the heel
of the opposite leg. The knee will be forced to bend as you lunge down. Stop when
both knees are at a 90 degree angle with the floor. Shift all of your weight to the
balls of your feet, concentrating on your toes. Finally, pull your body back up to the
starting position.
“Extra Base” Sit-Ups – When watching TV, do sit-ups during every commercial
break. Create the proper surface for yourself. An exercise mat on a hardwood or
basement floor would be an ideal. Lay flat on your back. Place the heels of your
feet on the floor as if you were standing. Move your knees up slightly. Your legs
should look as if they were an inverted “V.” You are now ready to begin your situps. Cross your hands over your chest and take a deep breath. Exhale your breath
and then count to 5. Pull yourself close to your knees, using your energy from your
abdomen and upper body. Repeat as necessary.
Stretching to First Base – Stretch your quadriceps: Stand up and pull one leg behind
you. Repeat with other leg; Stretch your calves: Put your arms up against the wall.
Bring one leg in towards it while keeping your other leg straight. Repeat with other
leg; Stretch your hamstrings: Sit on the floor and put one leg out. Reach for it and
hold for a few seconds. Repeat with other leg, and then do it with both legs. Stretch
your legs fully: Lay flat on your back and extend your leg out. Grab the back of your
thigh. Pull your leg towards your face. Don’t jerk your leg, it may cause an injury.
Home Runs in Place – Run in place for 20 minutes.
Stairs vs. Walks – During the week, take the stairs instead of the elevator.
10-12 steps = one flight of stairs.
Sox Skating – Put on a pair of socks and skate through your house. Skate on a flat,
non-carpeted surface.
5
Red Light, Green Light – Choose one person to be the “Stoplight.” All the other
players are “Cars.” Mark a starting line. Have the Stoplight stand opposite the
starting line a distance away – closer for younger kids, farther for older kids or
to make the game last longer. Begin the game when the Stoplight turns around,
facing away from the starting line, and calls, “Green light!” This means all cars
can go, moving at a walk toward the Stoplight in order to tag it. Run when the
Stoplight, still facing away from the starting line, calls “Yellow light!” Stop fast
when the Stoplight calls “Red light!” and whirls around, trying to catch Cars in
the act of moving. Lose your turn and sit out if the Stoplight says, “I saw you
move!” This aspect of the game requires honesty by both players, which is
reinforced by the other Cars watching. Win if you tag the Stoplight first. Then
you get to be Stoplight for the next game. The Stoplight wins if it gets all the
Cars out before they can tag it.
Players Know How to Burpee – Begin in a standing position. Drop into a squat
position with your hands on the ground. Extend your feet back in one quick motion
to assume the front plank position. Return to the squat position in quick motion
(count to 3). Return to standing position.
Relay Races – Form two or more teams. Practice handing off the baton to your
team mates. Decide who will begin the first leg, the first runner of the race, and
who will end the race, the last leg. Stay within the marked area for the baton
hand-off. If the runner passing the baton or the runner receiving the baton goes
past the designated area, that could disqualify your team.
Bear Walk…it Out – Get into position for the bear walk with the hands shoulder
width apart on the floor. Your bottom is down and your knees are not on the
ground. Walk forward with the right hand as you follow through with the opposite
foot. Proceed with the left hand and right foot. Once you feel the body muscles
stretched, continue in the same fashion.
Home Run Dance – Grab your friends and dance to your favorite songs.
6
ROOKIE
Weeks 1-3
7
WEEK 1
Warm up with these physical activities.
Try one each day of the week
for at least 20 minutes.
Jump Rope
Jumping Jacks
Base Running
Hopscotch “Bases Out”
Stride Like a Giant (Lunges)
“Extra Base” Sit-Ups
Stretching to First Base
8
HEALTHY EATING PYRAMID
REMEMBER
Fats, Oils and Sweets
Use sparingly
Dairy or Calcium
Supplement
1-2 times/day
Variety – ALL foods can be part of
a healthy diet!
Moderation Is Key - fill up on
foods low on the pyramid first!
Fish, Poultry, Eggs
0-2 times/day
Fruits
2-3 times/day
Vegetables
In abundance
Whole Grain
Foods
At most
meals
Southpaw Tip: Save some money! Bring an apple, banana, grapes or carrots to eat
after school instead of buying chips in the vending machine.
9
CAN YOU FIELD THE QUESTIONS ON
THIS FOOD GUIDE PYRAMID?
1) Which foods should you limit
from this unhealthy section?
2) List 3 foods from this
food group.
3) What are the main
nutrients in whole
grains?
Answers: 1) Sugary snacks; 2) Milk, fish and turkey; 3) Fiber, Carbohydrates and Protein
10
WEEK 2
Batter up with these physical activities.
Try one each day of the week for at least 20 minutes.
Jump Rope
Jumping Jacks
Base Running
Hopscotch “Bases Out”
Stride Like a Giant (Lunges)
“Extra Base” Sit-Ups
Stretching to First Base
11
SIZE UP YOUR SERVINGS
Measure food portions to know exactly how much you’re eating.
You can estimate serving portions when a scale or measuring cup is not available.
3 ounces of meat is about the size and
thickness of a computer mouse, deck of
cards, bar of soap, or an audio cassette.
A medium apple or peach is about the
size of a tennis ball.
1 1/2 ounces of cheese is about the size
of 3 dominoes.
1/2 cup of ice cream is about the size of
a racquetball or tennis ball.
1 cup of mashed potatoes or broccoli is
about the size of your fist.
1 teaspoon of butter or peanut butter is
about the size of the tip of your thumb.
1 ounce of nuts or small candies is equal
to one handful.
MOST IMPORTANT
Remember to keep your
diet nutritious, especially
if you’re cutting calories.
=
=
=
=
=
=
= 1 oz.
2-4 servings from
the Dairy Group
for Calcium
3-5 servings from
the Vegetable Group
forVitamin A
2-3 servings from
the Meat Group
for Iron
2-4 servings from
the Fruit Group for
Vitamin C
6-11 servings
from the
Grain Group
for B Vitamins
and Fiber
12
WEEK 3
Batter up with these physical activities.
Try one each day of the week for
at least 20 minutes.
Jump Rope
Jumping Jacks
Base Running
Hopscotch “Bases Out”
Stride Like a Giant (Lunges)
“Extra Base” Sit-Ups
Stretching to First Base
13
Southpaw asks…
ARE YOU DRINKING ENOUGH WATER?
No sweat!
• Water is the most necessary NUTRIENT of all! Over half our body weight is
water. It is a main part of our blood, cells and tissues. Water helps joints stay
lubricated and keeps food moving through your intestines.
• When you exercise, some of this water is lost through sweat. That’s why it’s
important to drink water before, during and after exercise.
How much water should I drink?
• Before exercising – drink a cup of water before you exercise.
• While exercising – drink 1/2 cup of water every 15 minutes.
• After exercising – drink 2 cups of water to keep your body
hydrated throughout the day
What are signs of dehydration?
• Being very THIRSTY
• Feeling very TIRED
• Infrequent urination or DARK YELLOW urine
• Dizziness, weakness, nausea
Remember:
• Drink water BEFORE you feel thirsty to prevent dehydration.
• Water is the best sports drink! It is 100% refreshing and has no calories!
• Try to avoid caffeinated sodas or iced tea – caffeine makes you lose water!
How many glasses of water did you drink this week?
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Don’t forget to fill out your scorecard!
14
WELL DONE!
YOU’VE MADE IT TO THE
MAJOR
LEAGUES
Weeks 4-6
INTRODUCING THE
FIVE FOOD GROUPS
15
WEEK 4
Batter up with these physical activities.
Try one each day of the week for
at least 20 minutes.
Jump Rope
Jumping Jacks
Home Runs in Place
Hopscotch “Bases Out”
Stride Like a Giant (Lunges)
“Extra Base” Sit-Ups
Stairs vs. Walks
16
Food Group:
GRAINS
Circle which grains are healthier
for you and write why you
believe this is true.
Southpaw Tip: Grains provide the main source of fuel
for your brain and muscles.
17
WEEK 5
Batter up with these physical activities.
Try one each day of the week for
at least 20 minutes.
Jump Rope
Jumping Jacks
Home Runs in Place
Hopscotch “Bases Out”
Stride Like a Giant (Lunges)
“Extra Base” Sit-Ups
Stairs vs. Walks
18
Food Group:
FRUITS AND
VEGETABLES
These come in red,
yellow and green and
taste great grilled.
Can you name
this fruit?
What are they?
Most people think
I’m a vegetable
but I’m really a
fruit. I also taste
great in spaghetti
sauce! What fruit
am I?
I’m rich in Vitamins
A, C and Calcium
and I look like a tree!
What vegetable am I?
Southpaw Tip: Fruits and vegetables provide fiber that helps fill you up
and keeps your digestive system happy.
Answers: Pepper; Broccoli; Kiwi; Tomatoes
19
THE “PINCH HITTER” GAME
Circle the snacks that are healthy for you and write why you believe this is true.
20
WEEK 6
Batter up with these physical activities.
Try one each day of the week for at least
20 minutes.
Jump Rope
Jumping Jacks
Home Runs in Place
Hopscotch “Bases Out”
Stride Like a Giant (Lunges)
“Extra Base” Sit-Ups
Stairs vs. Walks
21
Food Group:
DAIRY
Name all the dairy foods in the picture below.
HE SE
M
B T ER
K
OTT GE C
OG RT
ESE
Southpaw Tip: Dairy builds and strengthens strong bones and teeth.
Answers: Butter, Cheese, Yogurt, Milk and Cottage Cheese
22
FAMILY FRUIT AND VEGETABLE
“AT BAT”
Count how many servings of fruits and vegetables your family had this week.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Total
23
Food Group:
MEAT AND
BEANS
We are the meat and beans food
group. Can you guess our name?
It is best to eat different types of
protein. Eat proteins like soy beans,
nuts, seeds and lean meats! Keep
your muscles strong with healthy
proteins!
Draw a line from the meat, nuts,
seeds and bean food to the name.
egg
sausage
walnut
crab
lamb
beans
ham
fish
chicken
Southpaw Tip: Meat and beans
provide a good source of protein,
vitamins and minerals. Protein is
the part of food that we use to
make tissue in our bodies.
steak
peanut butter
soy beans
Don’t forget to fill out your scorecard!
24
GREAT JOB!
GET READY FOR THE
ALL STARS
Weeks 7-9
25
WEEK 7
Batter up with these physical activities.
Try one each day of the week for at least 20 minutes.
Jump Rope
Jumping Jacks
“Sox Skating”
Hopscotch “Bases Out”
Stride Like a Giant (Lunges)
“Extra Base” Sit-Ups
Stairs vs. Walks
Put on a pair of socks and skate through your house
(With parental guidance and approval. Skate on a flat, non-carpeted area.)
26
The “Strikeout” Group:
THE GOOD, THE BAD AND THE OILY
(ON THE DEFENSE AND OFFENSE)
The Good…
This is an example of
Healthy Fats:
Monounsaturated &
Polyunsaturated
The Bad…
This is an example of
Unhealthy Fats:
Saturated and Trans
The Oily…
This is an
example of the
REAL BAD STUFF
27
WEEK 8
Batter up with these physical activities.
Try one each day of the week for at least 20 minutes.
Jump Rope
Jumping Jacks
“Sox Skating”
Red Light, Green Light
Stride Like a Giant (Lunges)
“Extra Base” Sit-Ups
Stairs vs. Walks
Commercials = Sit Ups
When watching TV, do sit-ups during every commercial break. Create the proper
surface for yourself. Your surface should be flat, safe, and not too soft or too hard.
An exercise mat on a hardwood or basement floor would be an ideal. Lay flat on
your back. Place the heels of your feet on the floor as if you were standing. Move
your knees up slightly. Your legs should look as if they were an inverted “V.” You are
now ready to begin your sit-ups. Cross your hands over your chest and take a deep
breath. Exhale your breath and then count to 5. Pull yourself close to your knees,
using your energy from your abdomen and upper body. Repeat as necessary. Do
as many as your body feels comfortable doing.
28
THE HAPPY MEDIUM
Draw how
this feels!
The Hunger Scale
I feel like
this when…
SUPER STUFFED
You may feel like this from overdoing it at potluck suppers and
all-you-can-eat buffets. Your stomach may actually hurt.
THE BULGING STOMACH
Your past the point of feeling full. You feel tired and may
just want to plop on the couch.
THE BLOATED STOMACH
You feel uncomfortable, tired, drained. You may feel
like your pants are tight.
MORE THAN SATISFIED
Your stomach says “no,” your mind says “yes.” You may feel like
this when you eat dessert even though you are full from the meal.
JUST A BIT OVER
Taking a few bites past The Happy Medium.
THE HAPPY MEDIUM
You feel happy, energized and satisfied.
You feel able to focus and concentrate.
MILD HUNGER
Time to eat. Your stomach has a mild hollow (empty feeling).
RUNNING ON EMPTY
Your stomach has a hollow feeling. You’re hungry, and you
have a strong urge to eat.
THINKING ABOUT FOOD CONSTANTLY
You can’t wait to eat. You can’t concentrate on schoolwork,
housework or your friends.
TOO FAR GONE
You’re cranky and irritable. You have no energy.
You may feel nauseated.
FAMISHED
You may have a headache or feel dizzy and unable to walk
straight. You may be clumsy, drop things and bump into walls.
29
WEEK 9
Batter up with these physical activities.
Try one each day of the
week for at least
20 minutes.
Jump Rope
Jumping Jacks
Relay Races
Red Light, Green Light
Stride Like a Giant (Lunges)
“Extra Base” Sit-Ups
Players Know How to Burpee
30
THE “INNINGS” ON NUTRITION FACTS
Know what’s in your food. Compare the nutrition label for a pear vs. a Pop-Tart.
Don’t forget to fill out your scorecard!
31
WOOHOO!
YOU MADE IT TO THE
PLAYOFFS
Weeks 10-12
32
WEEK 10
Batter up with these physical activities.
Try one each day of
the week for at least
20 minutes.
Jump Rope
Jumping Jacks
Relay Races
Home Run Dance
Stride Like a Giant (Lunges)
“Extra Base” Sit-Ups
Bear Walk…it Out
33
SIZE UP YOUR NUTRITION
1) Yesterday, how many times did you eat fruit?
0
1
2
3
4
5
6 or more
2) Yesterday, how many times did you eat vegetables like salad or carrots or greens?
0
1
2
3
4
5
6 or more
3) Yesterday, how many times did you eat snacks such as chips, cookies, donuts, pie,
cake or candy?
0
1
2
3
4
5
6 or more
4) Yesterday, how many times did you drink juice, soda pop like Pepsi, Kool Aid,
punch like Hawaiian Punch, or sports drinks like Gatorade?
0
1
2
3
4
5
6 or more
34
“NO LOSSES” SNACK SWAP IDEAS
SNACK MIX
• 1 cup pretzels
• 1 cup roasted peanuts, unsalted
• 1 cup raisins
• 1/2 cup sunflower seeds
Try “Ants on a Log” = Celery, low-fat peanut butter, and raisins
Try FREEZING washed grapes for a sweet treat!
ALSO TRY:
• Hummus with whole wheat pita triangles
• Toasted tortilla shell with salsa
• Edemame
• Raisins
• Baby carrots with low-fat salad dressing
• Popcorn without butter
• Instant oatmeal
• Pretzels
• Apples or oranges
• High fiber cereals like
Oatmeal Squares and Cheerios
• Home-made sweet potato chips
• Bran muffin
35
WEEK 11
Batter up with these physical activities.
Try one each day of the week for
at least 20 minutes.
Jump Rope
Jumping Jacks
Relay Races
Home Run Dance
Stride Like a Giant (Lunges)
“Extra Base” Sit-Ups
Bear Walk…it Out
36
GROUND OUT WORD SEARCH
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WHOLE MILK
SKIM MILK
CANDY BAR
BANANA
SODA POP
WATER
BUTTER
LEMON JUICE
WHOLE EGG
EGG WHITE
SOUR CREAM
NON FAT YOGURT
CREAM CHEESE
LOW FAT YOGURT
WHITE BREAD
WHOLE WHEAT
CORN FLAKES
FRYING
BAKING
MUSTARD
HARD CANDY
FRESH FRUIT
FROSTED FLAKES
MAYONNAISE
37
WEEK 12
Batter up with these physical activities.
Try one each day of the week for at least 20 minutes.
Jump Rope
Jumping Jacks
Relay Races
Home Run Dance
Stretching
“Extra Base” Sit-Ups
Players Know How to Burpee
Don’t forget to fill out your scorecard!
38
TIPS FOR DINING OUT
You can think about these options if you are eating at school,
at a friend’s house or at a restaurant.
Instead of:
Try:
Soda pop
Water or seltzer
Croissant or biscuit
Dinner roll (especially whole wheat)
Bleu cheese, ranch or
other creamy dressing
Low-fat Italian or fresh lemon juice
French fries or onion rings
Side salad or extra vegetables
Fried chicken Grilled chicken
Sausage or pepperoni pizza
Veggie pizza with jalapenos
Regular mayonnaise
Mustard; low-fat or non-fat
mayonnaise
Sandwich with cheese
Sandwich with extra lettuce, tomatoes,
hot peppers and other vegetables
Ice cream
Sorbet, Italian ice, ice milk, low-fat
ice cream, and Fudgsicle
Fried, breaded or
deep-fried dinner
Broiled, steamed, roasted, baked,
grilled, poached or simmered dinner
What did you choose this week?
Instead of:
I ate:
Southpaw Tip: Take your time, eat S L O W L Y and look out for
that Happy Medium feeling.
39
YOU HAVE ARRIVED!
WORLD
SERIES
Week 13
40
MY PLATE PLANNER
“Home Plate”
41
PITCH YOUR OWN
“HOME PLATE”
Build a healthy meal for your dinner tonight!
42
THE PARENT PLATE
Action steps parents can take at home
Try to
sit down for
a meal with your
children at least
once a day.
Keep a
variety of
ready-to-eat fruits
and vegetables
available.
Be
physically
active!
Include
your kids
in choosing
fruits and
vegetables.
Understand
the health benefits
of fruits and
vegetables.
43
CONGRATULATIONS!
YOU ARE NOW A
Don’t forget to send us an email at:
powerupallstars@uchospitals.edu
telling us about your experience becoming
a Power Up All Star.
And remember to continue your All Star status
by training in the off season!
44