Chicken Salad Recipe

Creamy Chicken Salad3 C. chopped rotisserie chicken breast, (bone and skin removed)1/2 C. chopped green apple (*I used fuji apples at the activity)1/2 C. seedless red grapes, cut in half1/3 C. sliced raw almonds2 green onions, sliced2 Tb. chopped fresh Tarragon1/4 C. Honey Mustard Salad Dressing (recipe below)8 C. Romaine lettuce -or- whole grain wrap*I also added about 1/2 C. chopped celery (opt)
Combine chicken, apple, grapes, almonds, green onions, tarragon, and honey mustard salad dressing in a large bowl; mix well. Refrigerate, covered, for 2 hours.Serve 1 1/4 C. Cream Chicken Salad over 2 C. Romaine lettuce for each serving. Or use in a wrap with dijon mustard and 2 lettuce leaves.Serves 4 (1 1/4 C. each). Prep time: 15 min.

Nutritional information (per serving): Calories 312, Total Fat: 12g, Saturated Fat: 2g, Cholesterol: 91mg, Sodium: 176g, Carbohydrates: 16g, Fiber: 4g, Sugar: 10g, Protein: 37g

Honey Mustard Salad Dressing1/2 C. Plain greek yogurt (2%)3 Tb. Dijon mustard3 Tb. Raw honey3 Tb. Rice vinegar1/4 C. Extra Virgin Olive OilSea Salt to taste, optional
Combine yogurt, mustard, honey, and vinegar in a medium bowl; mix well. (you could also use a food processor or a blender). Slowly add olive oil, whisking (or blending) constantly until well blended; season with salt if desired.Serves 8 (2 Tb. each) Prep time 10 min.

Nutritional info (per serving): Calories 102, Total fat: 7g, Saturated Fat: 1g, Cholesterol: 1mg, Sodium: 175mg, Carbohydrates 9g, Fiber: 0g, Sugar: 7g, Protein; 1g
These Recipes come from the FIXATE cookbook by Autumn Calabrese

May Relief Society Meeting: Smoothies and Volleyball

Smoothies, smoothies, smoothies! Thanks Nicole for teaching us all how to make healthy smoothies. We had so much fun being creative making a variety of smoothies, playing volleyball, and visiting with each other. Thank you to everyone who planned and prepared this meeting, we had a blast!

Trek to General Conference

A new year, a healthier you!  Start this year off with a bang!  Join the Bellair Fitness group as we trek to Salt Lake City and General Conference.  Each week keep track of the activities you do whether it’s running, yoga, or hiking, then report back to help take us closer to General Conference!

Earn 5 “miles” towards our goal for every 1 mile run/walk, 3 mile bike ride, 1 mile swim, or 15 minutes of exercise of any type. 

Exercise with a friend and earn double!

Keep track on your own with this tracking sheet (Click Here) or report to Amanda Gordon by filling out this survey (Click Here) or on Sundays at church, whatever works best for you!

Ever wanted to run a 5K?  Now is your chance! The running group will be training for a 5K.  Run with the running group Tuesday mornings @ 7:00 am at Carmel park.  Can't make it to the group but want to follow the program?  Download our training program here: Click here for Couch to 5K and work on it on your own!  The race will be April 13th.

If you have any questions, shoot me an email! gordon.amanda.25@gmail.com 

Happy Trekking!!

Nutrition Lecture

Here is a recap, by Stephanie Bennion, from the Nutrition Lecture that was given last Wednesday:

Last Wednesday Sister Dana Cox gave an informative, informal lecture on family feeding structure. This kind of information is so applicable to pretty much everyone! We all eat and unfortunately this necessity of life that is meant to be a pleasure becomes a confusing and frustrating daily event for many people. Some stand-out thoughts I will remember include:

• Trust your child. Children are born with an intuitive ability to eat when they're hungry and self-regulate themselves (no mind battles over food for them). Unfortunately that self-regulation can disappear between ages 3-5 largely through interference of adults.
• It's easy to overestimate what a child can realistically eat. The general rule is 1 T per age of the child. That's not very much!
• The Ellyn Satter approach was the framework for our discussion. Her "Division of Responsibility" for feeding toddlers through adolescents is: The parent is responsible for what food is presented, when, where the child eats and the child is responsible for how much and whether they eat.
• It's important to emphasize to children how food makes you feel. Think about the refreshing/cleansing effect of fresh fruits and vegetables versus the filmy, greasy feel of more processed foods.
• I like Dana's family rule for Halloween candy: Eat what you want but no tummy aches! This allows children to learn to recognize how they feel in response to eating. Also, before leaving the table instead of saying "are you full?" ask "are you hungry?" or "are you satisfied?" ("full" can imply making yourself "filled up" and going over your level of satisfaction).
• We are a child's biggest exemplar. It is important that we show children how to eat and like good food. Our attitudes, even subliminally, can be picked up by children.

A follow up discussion/lecture is a possibility for the upcoming fall. Stay tuned for that and in the meantime don't hesitate to discuss this topic with Sis. Cox - she is passionate about it and loves sharing ideas with others. Thanks Dana and thank you those who attended!

Thanks for sharing Stephanie!

Below you will find Dana's notes from the meeting:

Ellyn Satter's Division of Responsibility in Feeding

Parents provide structure, support and opportunities. Children choose how much and whether to eat from what the parents provide.

The Division of Responsibility for Infants:

· The parent is responsible for what

· The child is responsible for how much (and everything else)

The parent helps the infant to be calm and organized and feeds smoothly, paying attention to information coming from the baby about timing, tempo, frequency and amounts

The Division of Responsibility For Toddlers through Adolescents:

· The parent is responsible for what, when, where

· The child is responsible for how much and whether

Parents' Feeding Jobs:

· Choose and prepare the food

· Provide regular meals and snacks

· Make eating times pleasant

· Show children what they have to learn about food and mealtime behavior

· Not let children graze for food or beverages between meal and snack times

· Let children grow up to get bodies that are right for them

Fundamental to parents' jobs is trusting children to decide how much and whether to eat. If parents do their jobs with feeding, children will do their jobs with eating:

· Children will eat

· They will eat the amount they need

· They will learn to eat the food their parents eat

· They will grow predictably

· They will learn to behave well at the table

Copyright 2012 by Ellyn Satter. Published at www.EllynSatter.com

Walking and Running Groups are Here!

Not everyone who looks like a running machine has always been that way or has even liked running for very long! Every person has a story and a journey towards improving their physical fitness. Below two ward sisters share what got them to start and get hooked on running:

What got you to start running? 

Lexy: I use to play softball, but it's really hard to have pick up games when you need 18 people for a game, plus it's not that great of a work out anyways.  So I wanted to find something that would allow me to have a good work out that I could do anytime and would be easy to bring kiddos with me.  So I bought a jogging stroller and decided running wasn't as bad as I use to think.

Laura: A bunch of Adam's brothers and their wives were signing up for a Ragnar and I had no excuse not to do it. So I decided if I was going to do it I was going to do it well and train properly. Plus I wanted to get in shape after having a baby. 

At what point did you realize you liked running? (You can admit if you really don't like it) :)

Lexy: I didn't start enjoying running until it was my choice to do it. So probably 3 years ago... As a punishment for losing or not working hard enough during our softball practices and games, our coaches would force us to run and we had no choice.  You had to do it or else you were off the team. So I had negative associations with running for a long time and seriously hated it.  So now that it is actually my choice, running is so much more enjoyable. I go at my pace and go whatever distance I want. It's so much better!  

Laura: I don't actually like running, but I do like how I feel after. But I think I realized I was hooked about 4 or 5 months after I started running when I couldn't run because of illness and found myself feeling jealous of Adam for getting to go on a run instead of me. 

Some people you may recognize participated together in the Ragnar Relay this year. The race is 200 miles and goes from Wickenburg to Tempe.

Whether you run, play tennis, hike, walk, swim, play soccer or participate in a slew of other physical activities, there usually comes a point when you need to consciously choose to make it a part of your lifestyle and what helps make it a habit is if you like it or find satisfaction in how it makes you feel.

• If you want to make running a positive part of your life and join our Relief Society running group, click HERE for more info.

• Also, our ward has a walking group which will start this WEDNESDAY, March 14^th at 7:30 AM at the front gate to on-campus housing. The group will meet every M/W at that time. If you’re driving there, there are a few parking spots, but if they're full Laura Foster can let you through to park inside the gate. For questions call Laura at 720 548 0956. If the days/times/location don't work for anyone who would otherwise like to come, let her know and you can work something out.

• If you want to start training for a beautiful, low-key nighttime 5k in seven weeks check out the Glow Run. The race benefits the Sharing Down Syndrome Arizona Organization.

Exercising (literally) Our Faith

Stephanie Bennion is our Relief Society's new Health and Fitness Group leader! She looks forward to bringing more opportunities to improve physical and mental health to our ward sisters.

There is a close relationship between physical health and spiritual development...When one’s physical health is impaired by disobedience to God’s eternal laws, spiritual development will also suffer. We have the challenge; we ought now to concentrate on developing and improving our present physical house, which tabernacles a spirit child of God, and prepare it for eternal glory” (Elder Delbert R. Stapely, Improvement Era, Dec. 1967, p. 77.)

When I was 14 and starting high school I felt like I needed to get involved in a sport. Even though it was only 9^th grade I wanted to get involved in extra-curricular activities because I knew it was important for college applications. Ha, can you say over-achiever? Being small and scrawny and not having many positive experiences in team sports, I felt lost. Some peers I looked up to as well as respected adult leaders in my life encouraged me to try cross-country. I wanted to try but I was nervous. I didn’t even like running – why would I want to do a lot of it, every day? As an anxiety-prone, awkward adolescent, my parents felt this would be good for me and my dad told me to pray about it. I did pray and didn’t feel any warning to not continue forward. “Treat it like Alma’s teachings on faith," (Alma 32) my dad said. “Try this as an experiment. Exercise a particle of faith and see what happens.” He told me to try it out and keep a prayer in my heart. Three weeks later my running shoes swept over freshly-cut grass at a park in Aloha, Oregon – my first race. During that 3.1 mile Junior-Varsity competition, as I pushed through discomfort and running’s mental struggle I rehearsed how I was going to tell my coaches I was quitting. I’ll never have to do this ever again, I reassured myself. As I entered the finish chute, wobbily-legged and red-faced, I was quickly congratulated by my coaches and teammates. For my first race ever, my time was decent and I had taken 12^th place! I was later recognized in front of the crowd and given a shiny ribbon. After that moment I realized I didn’t want to disappoint my coaches – they seemed so proud of me. I’ll do one more race, I thought, but no promises after that. By the end of the season I had become my team’s number one JV runner and improved my time by a couple minutes on one of the hardest courses of the season. I also qualified as an alternate for our varsity team and went to state with them to cheer on the sidelines (and pray no one got injured so I didn’t have to step in). That was the beginning. There was no going back after I made it through that first season. Later I went on to become a top varsity runner on a leading team in the state in cross-country and a top regional and state competitor in track. Those early decisions led to my transformation into a more confident, physically and mentally strong young woman. Especially as I transitioned through my junior year of high school I realized I was now a very different person from that nervous freshman girl. My motivation to run was now more intrinsic - much more deep than wanting to look good on college apps. That seed of faith I planted early on had come to sweet fruition and the Lord had blessed me. The decision to run changed my life.

If you’re wanting to get healthier and start moving again (and I’m not just talking about running) but feel nervous, awkward, or scared to start, treat it as an experiment. Exercise a particle of faith. Pray to Heavenly Father for guidance and strength and then if you feel it is right, start moving into the unknown. You never know how that first decision can change your life. To make it easier, our Relief Society’s health and fitness group can provide support and information to guide your journey to become stronger inside and out. And of course running isn't the only path to changing your physical and mental life. There are many options out there to explore.

Motivate

• Physical activity when you’re all alone is difficult. Exercising with others can be motivating and more fun. Come join one of our ward's fitness groups. More info on those coming soon.
• Sometimes signing up for a race or other event will be the thing to get you out the door and exercising regularly (I know it does for me). Check out these race calendars for fun events coming up. Sign up with a friend! 
• The physical part is only one side of becoming a stronger person – the eating part and the spiritual/mental side affects our outcomes as well. Focusing on those areas are crucial as we work on becoming healthier. 

As the new health and fitness group leader I’m excited to work with you and to help you reach your goals! I hope that as we increase our strength, agility and body image we also improve our faith and love for each other which will help us serve one another and grow in unity here in the Bellair Ward.

Mark your calendars for Zumba!

Ladies, 


Please come join us for an early morning zumba/latin fusion fitness class at the church starting at 7 a.m. Saturday, September 24. Even if you have never danced before or tried zumba, this is the perfect opportunity to give it a try. Wear comfortable exercise clothes and shoes that you can move in. Bring a water bottle. It will be so much fun!

We need one priesthood holder to be at the church during our class, if your husband can do this please let us know. 

Michelle would like to teach this class a few days during the week around 6:00 am; however, we are not allowed to be in the building without priesthood there so if your husband would be available to help with this please let us know. It would be great if those sisters who participate in this class could rotate whose husband attends.

If you have questions or if your husband can help please contact kiana.shipley@gmail.com.

Trek to Salt Lake - Fitness Challenge

Our stake is doing a Trek to Salt Lake Fitness Challenge to encourage members to get out and be active. Wards will be competing to see how many individuals they can move the 1,297 mile distance from Nauvoo to Salt Lake. The challenge will conclude in October when we will be doing a Stake 5K fun run.

Trek to Salt Lake miles can be earned as follows:
1 mile point for each mile run/walked
1 mile point for each 3 miles cycling
1 mile point for each 10 minutes of hiking
1 mile point for each 15 minutes of aerobic class or cardio machine
1 mile point for each 10 minutes lap swimming


Members should individually report by emailing their miles to trektosaltlake@gmail.com.  Each week we will add up the miles reported from each ward and post the standings on our Glendale North Athletics Facebook page. Which you can access here.