MRS. SUTEK’S SCHOOL HEALTH NEWSLETTER
December 2012
What’s inside?
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Winter Wellness
Cabin Fever Busters
Immunization Reminder
Healthy Recipes
WINTER IS HERE!!
Which means so is cold/flu season. Here
are some winter wellness tips:
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Wash your hands several times a day
with soap and water, and even more
frequently if you are around anyone
that has a cold.
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Keep your hands away from your
eyes, nose, and mouth.
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Cover your mouth and nose with a
disposable tissue when you sneeze or
cough. Then, wash your hands.
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Protect and strengthen your immune
system: Get enough rest, eat a
variety of foods including lots of
fruits and vegetables and exercise
regularly.
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Don't spread the virus!!! Avoid
coming to school with a fever or bad
cough.
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Remember that there is no vaccine
to prevent colds, and antibiotics
have no effect on viruses.
UNPLUG AND GET
ACTIVE:
CABIN FEVER BUSTERS
It is easy to get caught up in the TV watching video
game mode while on Christmas break which can
lead to restlessness, weight gain and irritability in
kids and parents alike. You’ll know those winter
blues have set in by the steady chorus of “I’m
bored” or constant clatter of the TV or video
games in the background. Of course, while
bundling up and getting outside is the best
answer- you may have already done that or it is
just too cold to go out. Here are some tips to fight
those winter blues and stay active:
Unplug: Set limits on screen time.
Taking TV and video games out of the equation
forces kids to get creative. Yes, you'll have to suffer
through some complaining. You can always offer
extra chores to any child who just can't think of
something better to do on his own. Set out the old
board games or a deck of cards and some healthy
snacks and have a family game night.
Dance party in the living room.
It does not have to cost anything to get up and get
active. Slide the furniture out of the way, turn on
the radio or put in a CD and have a dance party in
the living room. Show the kids some of your old
dance moves and challenge them to “bust a
move” as good as you. Have fun with themthese are the times together they’ll remember as
they get older.
Get tricky with tape.
Use painter's tape to create a hopscotch court,
balance beam, free-throw line, Twister-style game,
or jumping targets on your floor. Ask your kids to
brainstorm more ways to trick out your play area
with tape.
Mrs. Sutek’s School Health Newsletter Page 2
Walk the mall.
Or the museum, the aquarium, or even the big
box store. These outings don't have to cost much
(if anything) as long as you set ground rules
ahead of time. Increase the appeal (and the
mileage) of a trip by adding a scavenger hunt or
bingo game for kids to play.
Circuit train
Create a family fitness routine together, using a
combination of elements. Let each family
member pick one move and put them together
into a sequence (it's a memory challenge too!). Or
write down each action on a card (add more of
your own ideas) and draw them from a hat. Roll
dice to find out how many repetitions to do, or
minutes to spend on each activity. Aim for a mix
of cardiovascular, strengthening, and stretching
exercises, such as:
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Running in place
Dancing
Shadow-boxing
Stepping (onto fitness stepper or step
stool)
Skipping
Jumping jacks
Lunges
Push-ups
Sit-ups
Squats
Chair dips
Lifting hand weights
IMPORTANT
IMMUNIZATIONS REMINDER
DON’T WAIT….VACCINATE NOW!
FOR ATTENDANCE IN ALL GRADES IN
2011/2012 children need the following:
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4 doses of tetanus (1 dose on or after
the 4th birthday)
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4 doses of diphtheria (1 dose on or
after the 4th birthday)
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3 doses of polio
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2 doses of measles
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2 doses of mumps
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1 dose rubella (German measles)
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3 doses of hepatitis B
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2 doses varicella (chickenpox) vaccine
or documented history if disease
Children attending 7TH grade in 2011/2012 need
the following:
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1 dose of tetanus, diphtheria, acellular
pertussis (Tdap)
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1 dose of meningococcal conjugate
vaccine (MCV)
Contact your health care provider or 1-877-PA
HEALTH for more information.
Source: PA Department of Health
HEATHER FOX-SUTEK RN
For those of you who have not
met me, I am your child’s school nurse.
I took over the health office for the
Fairless Elementary School at the end
of September.
Your child’s health is my first
priority. Please feel free to call me with
any questions or concerns regarding
your child’s health. I can be reached
via email at foxshe@whsd.net and by
telephone during school hours at:
412-271-1317 ext. 3250.
Mrs. Sutek’s School Health Newsletter Page 3
RECIPE:
CRISPY BAKED
“FRIED” CHICKEN
A Food Network Recipe
Here comes the part kids like best:
Crush the cornflakes by placing them
in a big resealable plastic bag, carefully
pressing the bag to push out the air.
Seal up the bag (with as little air inside
as possible) and run over the flakes
with a rolling pin. Open the bag and
pour the crushed flakes into a wide
bowl or onto a plate.
In a large bowl (big enough to dredge
the chicken pieces), mix the buttermilk,
mustard, cayenne pepper, paprika and
sage. Give each floured chicken piece a
good buttermilk bath and then roll in
the cornflake crumbs.
Ingredients
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8 chicken pieces (preferably 2
breasts, 2 thighs, 2 legs and 2
wings)
1/2 cup all-purpose flour
Kosher salt and freshly ground
pepper
4 cups cornflakes
2/3 cup buttermilk
2 tablespoons Dijon mustard
1/4 teaspoon cayenne pepper
1 1/2 teaspoons paprika
3/4 teaspoon ground sage
Directions
Preheat the oven to 425 degrees. Place
a rack in a roasting pan or on a baking
sheet.
Rinse the chicken in cold water; pat
dry. In a wide bowl or on a plate,
season the flour with salt and 1/4
teaspoon pepper. Dredge each chicken
piece through the flour so it's fully
coated, tap against the bowl to shake
off excess flour and set aside. Discard
the flour.
Arrange the chicken pieces on the rack
and place in the hot oven. Cook for 15
to 20 minutes, lower the heat to 375
degrees and cook for another 25 to 30
minutes, until cooked through and
crispy. The juices should run clear
when the meat is pierced with a knife
Per serving: Calories 520; Fat 22 g (Sat. 6 g;
Mono. 9 g; Poly. 5 g); Cholesterol 136 mg;
Sodium 1,040 mg; Carbohydrate 41 g; Fiber
1.5 g; Protein 40 g
HEALTHY COOKING TIPS:
You can significantly reduce fat,
calories, and cholesterol in cakes,
brownies and muffins by substituting
an equal portion of unsweetened
applesauce for oil in recipes. This
works especially well for boxed mixes.
You do not taste the applesauce and it
makes the cake, brownies, and muffins
extra moist.
Hint: In cinnamon muffins- try
substituting chunky applesauce for the
oil to get to get healthy yet tasty
cinnamon apple muffins.
Mrs. Sutek’s School Health Newsletter Page 4
HOLIDAY RECIPE:
JOY COOKIES!
the dough into the prepared baking
pan in a thin layer.
3. Bake until golden brown, about 12
minutes. Cool in the pan on a wire
rack for 5 minutes. Cut into 48
bars.
4. Decorate each bar with a drizzle of
melted chocolate, a sprinkle of
toasted coconut and an almond
slice.
Tips & Notes
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Make Ahead Tip: Store airtight,
in a single layer, for up to 1 day or
freeze undecorated cookies for up
to 3 months. Defrost at room
temperature before decorating. |
Equipment: 15-by-10-inch baking
sheet with 1-inch sides
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Tips: To soften butter, let stand at
room temperature for 30 to 45
minutes. Or cut into small pieces
and let stand for about 15 minutes.
(Do not soften in a microwave—
the uneven heat may melt the
butter in spots.)
To melt chocolate, microwave on
Medium for 1 minute. Stir, then
continue microwaving on
Medium, stirring every 20
seconds, until melted. Or place
chocolate in the top of a double
boiler over hot, but not boiling,
water. Stir until melted.
Toast coconut in a small dry skillet
over medium-low heat, stirring
often, until golden, about 5
minutes.
I found this recipe on the Living Well Website
and thought I would share it with you. The
cookies are described and tasting a lot like
Almond Joy candy bars, one of my favorites!
Ingredients
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2/3 cup granulated sugar
1/3 cup unsalted butter, softened
(see Tips)
1/3 cup canola oil
1 large egg
1 tablespoon milk
1 teaspoon almond extract
1 cup all-purpose flour
2/3 cup whole-wheat flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
3 tablespoons melted semisweet
chocolate chips (see Tips)
3 tablespoons toasted coconut (see
Tips)
48 sliced almonds
Preparation
1. Preheat oven to 375°F. Coat a 15by-10-inch baking sheet with 1inch sides with cooking spray.
2. Beat sugar, butter, oil, egg, milk
and almond extract in a mixing
bowl with an electric mixer until
light and fluffy. Stir in all-purpose
flour, whole-wheat flour, baking
powder and salt until well blended.
(It will be a soft dough.) Spread
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Nutrition
Per bar: 53 calories; 3 g fat ( 1 g sat , 1 g mono ); 6
mg cholesterol; 7 g carbohydrates; 3 g added
sugars; 1 g protein; 0 g fiber; 32 mg sodium; 16 mg
potassium.
Carbohydrate Servings: 1/2 Carbohydrate Servings
Exchanges: 1 fat
Have a Merry, Safe & Healthy
Holiday Break!!
Mrs. Sutek’s School Health Newsletter Page 5
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