BREAKFAST BOOT CAMP USER S MANUAL

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Lorena Murphy
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1 BREAKFAST BOOT CAMP USER S MANUAL

As part of ProMedica s childhood obesity initiative, this year s competition challenged students in grades 0 2 to develop a healthy breakfast plan for elementary school children.

Please use this manual to implement the winning progam in your school.

2 As part of ProMedica s childhood obesity initiative, this year s competition challenged students in grades 0 2 to develop a healthy breakfast plan for elementary school children. Each meal plan was required to include five in-school and five at-home meals, plus education materials for parents on the importance of nutrition and healthy eating. Please use this manual to implement the winning progam in your school. Menu Calendar MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SCHOOL BREAKFAST PLAN Apple Bagel Sandwich /2 Orange French Toast Roll Ups Kiwi/Grapes Scrumptious Cinnamon Apple Oatmeal Fruit Salad Stars and Stripes Toast Breakfast Muffin Blueberries Chocolate HOME BREAKFAST PLAN Breakfast Banana Split Creepy Crepe s Raisins Breakfast Burrito Blueberry Fun Muffins Smiling Banana Pancake Vanilla Waffles Oatmeal Strawberry Smoothie Strawberries

Recipes HOME BREAKFAST PLAN Apple bagel Sandwich Thomas cinnamon swirl bagel oz.

% low fat milk Warm bagel, then spread thin layer of cream cheese on top of the bagel.

French Toast Roll Ups 2 slices harvest wheat bread TBSP milk ¼ cup egg product ¼ teaspoon vanilla ¼ teaspoon cinnamon /8 cup

Apply parchment paper to cookie sheet. In a bowl, mix egg product, milk, vanilla, and cinnamon.

Scrumptious Cinnamon Apple Oatmeal (Servings 2) cup water ¼ cup apple juice apple, cored and chopped 2 /3 cup rolled oats

Bring the ingredients to a boil (high heat). Stir in rolled oats and cinnamon.

3 Recipes HOME BREAKFAST PLAN Apple bagel Sandwich Thomas cinnamon swirl bagel oz. Philadelphia fat-free cream cheese teaspoon cinnamon Yoplait orange créme yogurt ½ orange 8 oz. % low fat milk Warm bagel, then spread thin layer of cream cheese on top of the bagel. Next, place the sliced apples on top of the cream cheese. Sprinkle with cinnamon. Top with other half of bagel. French Toast Roll Ups 2 slices harvest wheat bread TBSP milk ¼ cup egg product ¼ teaspoon vanilla ¼ teaspoon cinnamon /8 cup raisins Yoplait cinnamon roll yogurt ½ kiwi ½ cup grapes 8 oz. % low fat milk Preheat oven to 350 degrees. Apply parchment paper to cookie sheet. In a bowl, mix egg product, milk, vanilla, and cinnamon. Coat bread with egg mixture (both sides). Place on cookie sheet and put raisins on top of bread. Bake until brown. Scrumptious Cinnamon Apple Oatmeal (Servings 2) cup water ¼ cup apple juice apple, cored and chopped 2 /3 cup rolled oats teaspoon ground cinnamon cup milk Combine the water, apple juice, and apples in a saucepan. Bring the ingredients to a boil (high heat). Stir in rolled oats and cinnamon. Return to a boil, and then reduce the heat to low. Simmer until thick for approximately three minutes. Spoon the mixture into bowls, then pour the milk over the servings. Fruit Salad /3 cup cantaloupe ½ cup grapes ½ medium red delicious apples ¼ strawberry halves oz. orange juice Yoplait cinnamon roll yogurt 8 oz. Smart Balance fat-free milk Mix ingredients together in a bowl. Serve.

4 Recipes Stars and Stripes Toast 2 slices of harvest toast ¼ cup strawberry halves ¼ cup blueberries ½ oz. Philadelphia fat free cream cheese ½ cup Kellogg s Smart Start cereal Fruit-on-the-bottom blueberry yogurt 8 oz. soy milk Toast the bread. Spread cream cheese on toast. Place blueberries in the top corner of the toast (as if stars on a flag). Next place strawberries as stripes on a flag. The Smart Start cereal goes in between the strawberry lines. The rest of the cereal goes into the yogurt as if granola. Breakfast Muffin English muffin ¼ cup frozen egg product oz. deli white turkey TBSP honey ¼ cup blueberries Fruit-on-the-bottom blueberry yogurt 8 oz. chocolate milk Cook egg product in microwave. Toast the English muffin. Place the egg and turkey on toasted muffin. Drizzle honey on the English muffin. SCHOOL BREAKFAST PLAN Breakfast Banana Split Creepy Crepes with Banana and Kiwi (Servings 4) Crepes: cup whole grain pastry flour ¼ teaspoon salt egg cup + 3 tbsp unsweetened soy milk ½ teaspoons vanilla extract 2 teaspoons water ½ teaspoon of butter Filling: ½ plain yogurt banana, cut in to 24 diagonal pieces 2 kiwi, peeled, cut in half lengthwise, and sliced ½ teaspoon ground cinnamon /8 cup raisins 6 oz. Yoplait light fat banana crème pie yogurt 8 oz. Smart Balance fat free milk Combine flour and salt. In another bowl, beat the egg, and then stir in milk, vanilla, and flour. Melt ½ teaspoon of butter in a skillet over medium heat. Pour three tablespoons of batter into the skillet and then tilt the skillet to make sure the ingredients make a small layer and coat the bottom of the skillet. Cook for about two minutes or until brown. Flip the crepe over with a spatula and then let the opposite side cook for one two minutes, or until brown. Directions on making filling and assembly: Place crepe on a serving platter, attractive side facing downwards. Spread tablespoon of yogurt on the crepe, arrange 2 banana slices and a quarter of a kiwi. Sprinkle pinch of cinnamon onto the filling, and then roll it up. medium banana 6 oz. Yoplait fat free strawberry yogurt cup Kellogg s Smart Start cereal ¼ cup grape halves ¼ cup strawberry halves ¼ red raspberries 8 oz. % low fat milk Place items in a bowl to desired look. Eat up!

5 Blueberry Fun Muffins Smiling Banana Pancake (Servings 2) ½ cups wheat bran cup nonfat milk ½ cup unsweetened applesauce egg 2 /3 cup brown sugar ½ teaspoon vanilla extract ½ cup all-purpose flour ½ cup whole wheat flour teaspoon baking soda teaspoon baking powder ½ teaspoon salt cup blueberries Preheat oven to 375 degrees. Place muffin liners in muffin cups. Mix together the wheat bran and milk, and let stand for 0 minutes. Mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together the flours, baking soda, baking powder, and salt. Stir into the bran mixture until just blended. Fold in blueberries. Scoop into muffin pan. Bake for 5 to 20 minutes. Breakfast Burrito Flat Out flat bread ¼ cup frozen egg product /8 cup spinach /8 cup green peppers /8 cup onions ½ oz. low fat cheddar/colby shredded cheese teaspoon Tostitos salsa second fat-free cooking spray 6 oz. Fruit-on-the-bottom blueberry yogurt Heat skillet to medium high. Spray with cooking spray. In a bowl mix egg product, spinach, green pepper and onions. Pour into skillet. Cook thoroughly and then sprinkle with shredded cheese. Slide finished egg product onto the flat bread. Spread salsa on top of cheese. Roll up flat bread. Serve. (Servings 6) cup all-purpose flour 2 /3 cup whole wheat flour ¼ teaspoon salt 2 ½ teaspoons baking powder 2 tablespoons white sugar ½ cup buttermilk 2 small ripe bananas, finely chopped 6 oz. Yoplait fat-free strawberry yogurt 8 oz. Silk pure almond milk Mix the flours, salt, baking powder, and sugar together. Next stir in buttermilk and bananas just until moistened. Heat a lightly greased griddle or frying pan over medium high heat. Pour the batter onto the griddle; approximately ¼ cup for each pancake. Brown both sides. Oatmeal Strawberry Smoothie (Servings below) Smoothie: cup soy milk ½ cup rolled oats banana, broken into chunks 4 frozen strawberries ½ teaspoon vanilla extract ½ teaspoon white sugar Waffles: 2 Eggo low fat whole wheat waffles ½ cup Motts original applesauce ¼ cup strawberry halves 8 oz. Silk original soy milk Smoothie: Add all smoothie ingredients into a blender. Blend until smooth. Pour into glasses. (Servings 2) Smoothie: Warm waffles, warm applesauce. Pour applesauce over waffles as a substitute for syrup.

6 Breakfast Boot Camp Cadence Cadence and (MARCH IN PLACE) (MARCH IN PLACE), 2 3, 4! (MARCH IN PLACE) I don t know but I ve been told (HANDS BEHIND EARS) Eating healthy (PRETEND EAT) makes you bold (JUMP OUT WITH ARMS IN THE AIR REACHING FOR THE SKY) (MARCH IN PLACE) (MARCH IN PLACE), 2 3, 4! (MARCH IN PLACE) H-E-A-L-T-H-Y (LUNGE FORWARD, THEN BACKWARD, LEFT FOOT, THEN RIGHT.) Healthy, Healthy, the way to live (GRAPE VINE) by (CLAP) (MARCH IN PLACE) (MARCH IN PLACE), 2 3, 4! (MARCH IN PLACE) E-A-T-I-N-G (GRAPE VINE. CLAP ON G ) Eating, Eating Breakfast is key (JUMP UP VERTICALLY. PUSH UP POSITION. JUMP UP.) (MARCH IN PLACE) (MARCH IN PLACE), 2 3, 4! (MARCH IN PLACE) My friend Dean eats his greens (SQUAT IN POSITION AS IF A FROG, THEN JUMP VERTICALLY IN THE AIR) He looks very lean (FLEX LEFT ARM) and mean (FLEX RIGHT ARM) (MARCH IN PLACE) (MARCH IN PLACE), 2 3, 4! (MARCH IN PLACE)) (music) Left, left, left right left (MARCH IN PLACE) Exercising one a day (JUMPING JACKS) Helps keep the doctors away (JUMPING JACKS) No need to be a member of the gym (GRAPE VINE. CLAP ON GYM.) Just go out for a swim (PRETEND SWIMMING) Running, jumping, walking (RUN IN PLACE) Are others ways of exercising (PRETEND JUMP ROPE) (MARCH IN PLACE) (MARCH IN PLACE), 2 3, 4! (MARCH IN PLACE. JUMP OUT ON FOUR) Cadence (Only Words): My friend Dean eats his greens He looks very lean, 2 3, 4! and mean I don t know but I ve been told Eating healthy makes you bold, 2 3, 4! (music) Left, left, left right left, 2 3, 4! Exercising one a day H-E-A-L-T-H-Y Helps keep the doctors away Healthy, Healthy, the way to live by No need to be a member of the gym Just go out for a swim Running, jumping, walking, 2 3, 4! Are others ways of E-A-T-I-N-G exercising Eating, Eating Breakfast is key, 2 3, 4!, 2 3, 4! MYTH s Skipping meals is a good way to lose weight. Research has shown that people who skip meals (especially breakfast) and eat fewer times a day weigh MORE than those who don t skip meals or eat fewer meals than they should. Exercises Bear Crawl Races Relay Races Tug-A-War Jumping Hula Hoops (as if tires) Running In Between Cones Playing Frisbee Tire Flip Exercise Squats Lunges Jumping Rope

Adult Education Element Get Healthy! EXERCISING Exercising is the healthiest thing to do. It benefits every part of the body, including your mind.

Studies have found that exercises such as jumping, running, or brisk walking can help keep your bones strong.

7 Adult Education Element Get Healthy! EXERCISING Exercising is the healthiest thing to do. It benefits every part of the body, including your mind. When you exercise, your body releases endorphins, which makes you feel happy and at peace. Exercise also can help someone age well. Studies have found that exercises such as jumping, running, or brisk walking can help keep your bones strong. Direct Benefits of exercising: Promotes better sleep Reduces tension and stress Maintains the right body weight Improves flexibility Increases stamina Raises self-esteem Boosts immune system Boots mental sharpness HOW OFTEN SHOULD YOU EXERCISE? It is recommended that you exercise five days a week for thirty minutes. By doing so, you would decrease the chances of developing a disease. Exercising this recommended amount will make you feel great and look good. If you have concerns or health issues, it is advisable to seek a doctor before beginning your exercise routine. HEALTHY EATING Healthy eating is important for one s body, because the nutrients from the food helps fuel one s body. If one does not obtain the appropriate amount of nutrients, they may be more likely to catch a virus or bacteria. It is important to keep your nutrient levels balanced; when they are unbalanced, from either malnutrition or obesity, one is much more vulnerable to diseases such as cancer, diabetes and osteoporosis. A healthy, well balanced diet helps the body maintain a normal body weight. A healthy diet would consist of a balance of bread, potatoes, cereals, fruits, vegetables, milk, meat, fish or milk/meat alternatives, and minimal amount of fat and sugar. TIPS ON EATING HEALTHY Diet should consist of a variety of fruits, vegetables and carbohydrates Limit foods high in sugar Eat the correct portion Eat the amount of calories that is recommended for you TIPS ON BECOMING HEALTHIER AND LIVING LONGER (DR. OZ) Eat less each day Pay attention to the numbers (ie. your weight, blood pressure, vitamin D blood level etc.) Exercise more Control your stress (identify the stressor, so your life doesn t become consumed from the stressor). CONCLUSION Getting healthy and in shape is about setting a goal for yourself and finding a fitness program that is achievable. It is also about finding a fitness program that will meet your individual needs. Listen to your body, and do what makes you feel best. If you are doing a strenuous activity, take it easy at first then build up the intensity bit by bit. Trying to increase your intensity too quickly can lead to injury and loss of motivation. Lastly, try to surround yourself with people who share your fitness goals. They will be your best supporters as you progress along your journey. MYTH s No pain, no gain. It is not necessary to do a vigorous workout such as running. A moderate aerobic exercise, such as walking, will do just as well. Exercise makes you bulk up. If you use light weights and a lot of repetitions you will tone up, not bulk up. Snacking makes you fat. Snacks can play a key role in weight loss, but while snacking try to avoid things that are high in fat and calories.

8 RESOURCES importance-of-healthy-eating.html healthandfitness-tips EXERCISE.html articles/exercise_importa.htm take_care/exercise_wise.html months-health-dr-oz-diet-exercise-keylonger/story?id= &page=3 fitness-exercise?partner=droz 20 ProMedica LM-076-

FOOD. that fits YOUR LIFE. breakfast ideas & everyday wellness tips

FOOD. that fits YOUR LIFE. breakfast ideas & everyday wellness tips FOOD that fits YOUR LIFE breakfast ideas & everyday wellness tips You don t have to cook fancy or complicated just good food and fresh ingredients. A healthy breakfast helps to jump start your day. Studies