“American Bandstand.” My brother had basketball, softball and football and didn’t need more exercise. My dad had golf plus an exercise bike that he rode on while watching television. Mom had Jack Lalanne to encourage her to get up and move. But I can’t recall having a role model to emulate.
It’s 2007 and today, our local Jewish Community Center on the Island is offering a class that not only teaches teens a healthy workout regime but also answers to the needs and concerns involving nutrition and self esteem.
Leslie Rubenstein is the Group Fitness Coordinator and has named her program “Be fit, be strong, be a girl!” Rubenstein is a perfect role model for the young women in her class. The 5-foot-tall dynamo is not only a personal trainer, but also a triathlete and competes with the Polar Bear team.
“The class started out as a fitness program for teens,” said Rubenstein. “This is something that I have always wanted to do. I was never athletic myself as a teen, and if I had something like the class that I put together, it would have raised my self esteem and self confidence.”
Studies have shown that it’s important to be active for young girls. “I also think that it’s important to teach them how to live a healthy lifestyle as far as exercise and nutrition at a young age,” explained Rubenstein. At this time, she has 12 girls in her class at the SJCC, each enjoying a newfound relationship with each other over fitness. “It is so wonderful for me to see what good friends that they have all become and I love that they are excited to see each other!”
The purpose of Rubenstein’s class is to educate about health and lifestyle. At the same time, the class inspires them to develop healthy habits that will last a lifetime. “The end result is for them to gain strength and confidence,” said Rubenstein.
To encourage young people to try it out, Rubenstein offers the first class for free. What will they learn? The answer is that you can’t go wrong with learning proper techniques in resistance training, cardiovascular training, weight lifting and proper nutrition.
The class meets twice a week and Rubenstein teaches them about correct ways to exercise and how much exercise they need. When it comes to weights, Rubenstein encourages them to only lift a certain amount for their age. “We also use the indoor cycling bikes, the equipment in the fitness center and even go outside,” said Rubenstein. “I always like to instill in my young people to be confident and happy and to talk to me about any concerns they may have in a non-competitive environment.”
Rubenstein varies the activities each week according to the preference of the participants and encourages girls from 12 to 16 to sign up. “I like to have the class participate in fun runs and other activities on weekends,” said Rubenstein. “We even participated in a 5K run a few months ago, and I am planning to participate in another one soon.” Rubenstein is busy now planning a summer program for teens and even a triathlon.
To sign up or to discuss your teen’s needs, call Leslie Rubenstein at the SJCC at 232-7115.
In the meantime if you are trying to get your teen to eat healthy, here is some information that was taught in the latest nutrition session led by Beverly Pressey. Rubenstein invited her to talk to the teens about the amount of sugar in drinks, how to look at labels on the back of packages and which fats are good and which are bad snacks. The snacks below for teens provide essential proteins, carbohydrates and nutrients in one meal. This gives teens some food for thought!
Below are some recipes the class tried out. They received a “two thumbs up” for being tasty and healthy at the same time!
SPINACH & FRUIT SALAD WITH HONEY-LIME DRESSING
Easy to make and versatile. Teens can turn it into a vegetable salad as another option.
1/2 cup plain, non-fat yogurt
1 tablespoon lime juice
3 tablespoons honey
2 cups fresh spinach, torn
2 cups bib lettuce, torn
1 large orange, peeled and sectioned
1 small red onion, sliced and separated into rings
1/2 cup seedless grapes, halved
1/2 can garbanzo beans
Combine yogurt, lime juice and honey. Stir well, cover and chill. Combine remaining ingredients. Pour dressing over salad, toss and serve. For variety: To make it more of a vegetable salad, leave out the fruit and add in baby red tomatoes, carrots, dried cranberries and cucumbers and red, green or yellow peppers.
BLACK BEAN AND SPINACH BURRITO
A popular dish that teens adore.
1 cup baby spinach leaves
1 egg
1 egg white
1/4 cup tomato diced
1/4 cup black beans, drained and rinsed
1 tablespoon grated low-fat cheddar or mozzarella cheese
1 tablespoon bottled salsa
1 whole-wheat or corn tortilla
Preheat oven to 350 degrees. Mix the egg and egg white and scramble quickly in a small non-stick pan. Fold in all the other ingredients. Place this mixture in the middle of the tortilla. Wrap the two sides over tightly and place the roll, seam-side down on a cookie sheet. Bake for about 6 minutes until the tortilla is crisp and the filling is heated throughout. Per serving: 349 calories; 11 grams fat, 20 grams protein; 7 grams fiber
BAKED SWEET POTATO FRIES
They don’t taste greasy, just delicious. Better for kids too!
1 sweet potato or yam per person (for 2 people choose both sweet potato and yam)
kosher salt
1 tablespoon olive oil
Cut the sweet potato into strips like French fries (leaving peel on for nutrients). Line a pan with tin foil and spray with olive oil non -stick spray. Place cut potato strips into a large Ziploc bag and add 1 tablespoon olive oil per potato. Shake bag to coat potato strips. Lay potato strips out on pan and place into a 400-degree oven for 30 minutes, watching to make sure the thinner strips don’t burn. Cool slightly and enjoy!
BEVERLY PRESSEY’S WHOLE-WHEAT NOODLE STIR FRY
1 lb. whole wheat spiral noodles
2-3 tablespoons soy sauce
1/2 tsp. hot pepper oil (optional or use more for a spicy dish)
1 teaspoon maple syrup
2 teaspoons fresh minced garlic
1 tablespoon vegetable oil
2 packages fresh cut stir fry vegetables (or any choice of fresh cut vegetables, approximately 4-5 cups)
1 package fresh edamame
Boil water and cook pasta per instructions; drain. Mix soy sauce, hot pepper oil, maple syrup and garlic in a small bowl. Heat oil in a large pan on high heat. Add vegetables and edamame and stir until bright in color (3-5 minutes). Add sauce and stir for 2 to 3 minutes. Add in cooked noodles and stir until warmed throughout.
HUMMUS
Use as dip with cut up vegetables or with whole wheat pita bread.
2 cups chickpeas (garbanzo beans) drained and reserve liquid
2/3 cup tahini paste (ground sesame seeds — buy in can at Albertson’s)
3 tablespoons olive oil
1/4 cup lemon juice
3 cloves garlic
salt and pepper to taste
1 teaspoon paprika
1 tablespoon fresh parsley chopped (optional)
In a food processor, puree the chickpeas, tahini paste, olive oil, lemon juice and garlic until smooth. Add a little of the reserved garbanzo liquid if it seems too thick. Season with salt and pepper. Garnish with paprika and fresh parsley if desired.
155 calories; 7 grams of fat, 7 grams of protein and 5 grams of fiber, 17.5 grams of carb.
SUPER SMOOTHIE
An easy and healthy way to get more fruit and calcium into the diet of a teen.
1/2 cup frozen fruit, such as peaches, bananas, pineapples, strawberries, mangos, etc.
3/4 cup non-fat plain or flavored yogurt (watch the sugar content — try to buy ones with the least amount of sugar)
1 cup milk
1 tablespoon honey (optional)
Peel the fruit, if appropriate, and cut it up into small piece
Put all of the ingredients into a blender and puree until smooth. You may have to add ice or use frozen fruit if you really want to serve it cold. To add more protein, add 1 tablespoon peanut butter.
FROZEN CHOCOLATE COVERED BANANAS
Low-sugar Hershey’s chocolate syrup
Bananas, ripe
Pour Hershey’s syrup into a bowl. Half the bananas and place a toothpick or popsicle stick into each banana. Dip in chocolate and place into a glass pan. Freeze for 30 minutes. Can be wrapped and stored frozen for a week.
CRANBERRY APPLE CRISP
3 tart green apples, peeled and sliced
3 tablespoons lemon juice
1 tablespoon sugar
1 teaspoon cinnamon
1 cup dried cranberries
11/2 cups quick cooking rolled oats
3/4 cups walnuts, finely chopped
1/3 cup maple syrup
1 teaspoon vanilla
1/4 teaspoon salt
Spread apples in a 9-inch-by-9-inch baking dish sprayed with non-stick cooking spray. Sprinkle with lemon juice, sugar, cinnamon and cranberries.
Preheat oven to 350 degrees. Combine the rolled oats, walnuts, maple syrup, vanilla and salt into a bowl. Stir to mix, then spread evenly over the apples. Bake until the apples are tender when pierced with a knife, about 35 minutes. Let stand 5 to 10 minutes before serving. Serves nine. Per serving: 187 calories, 4 grams protein 28 grams of carb., 6 grams of fat.
For adults and teens alike, I discovered a cookbook that is a MUST for your kitchen. It’s called The Earthbound Farm Organic Cookbook, Food to Live By. It’s written by Myra Goodman and published by Workman. Call over to Island Books and they will get you a copy. It sells for $21.95 in paperback. There are more than 260 recipes using organic foods as much as possible. I had a chance to meet Goodman and asked her some of her favorite recipes in the cookbook.
“You have to try the flank steak with the lemon shallot marinade,” she said. “Also, the spicy chicken wings and the merlot-braised short ribs, it has an amazing sauce. But my personal favorite is the roasted beet with arugula salad, with walnuts and feta cheese.” With fresh Northwest sweet strawberries and tart rhubarb coming out soon, why not try Goodman’s sweet and delicious recipe for strawberry and rhubarb crumble.
MYRA GOODMAN’S STRAWBERRY RHUBARB CRUMBLE
When buying rhubarb, Goodman suggests that you look for colorful, firm, slender stalks without blemishes. Large stalks may be stringy. If so, remove the outer skin with a vegetable peeler or pull off the strings with a paring knife. Fresh rhubarb deteriorates very quickly so store it in the refrigerator for only a day or two. If you want to keep it longer, cut the stalks into pieces and freeze them in an airtight freezer bag. Makes one 2-quart crumble
FILLING
2 pints fresh strawberries, hulled and quartered (about 3 cups)
1 lb. fresh rhubarb, trimmed and cut into 1/2 inch pieces, (about 3 cups)
1/2 cup granulated sugar
1 tablespoon whole wheat pastry flour
1/4 cup minced crystallized ginger
1 teaspoon fresh lemon juice
TOPPING
1/2 cup whole-wheat pastry flour
3/4 cup old-fashioned rolled oats (not instant)
1/2 cup firmly packed light brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
pinch of salt
1 stick cold unsalted butter, cut into small bits
Position a rack in the center of the oven and preheat to 375 degrees. To make the filling, place the strawberries, rhubarb and granulated sugar in a large bowl and stir to combine. Add the flour and crystallized ginger and lemon juice and stir together to combine. Set the filling aside.
To make the topping, place the flour, oats, brown sugar, cinnamon, ginger and salt in a medium-size bowl and stir to combine. Add the butter. Use a pastry blender or your fingers to blend the butter into the mixture until it is crumbly and well combined.
Transfer the filling to a shallow 2-quart baking dish. Loosely crumble the topping over the filling. Bake the crumble until the filling bubbles up around the edge of the baking dish and the topping turns golden brown, 30 to 35 minutes. Serve the crumble hot or warm. Can add a low-fat ice cream on top!
Eileen Mintz has been a culinary media consultant for the past 17 years. She can be reached by phone at 232-1984 or by e-mail at eileenmintz@comcast.net
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