ENDORPHIN EDGE EAT. PLAY. LIVE. Issue # 13
Endorphin Edge Eat. Play. Live.
January 2018
It’s that time of the year again. Every-
one is making New Years Resolutions.
Exercise machines are on sale. Fitness
clubs are offering special deals on
memberships and personal training.
Cookies and cakes are no longer cen-
ter stage at the supermarket to make
way for apples, bananas, and nuts.
One huge thing you can do is focus on
your heart. The heart is an amazing
organ. An average resting heart beats
between 60-100 beats per minute.
This adds up to over 100,000 beats
per day! It’s a wonder how our heart
keeps this up!
When we think of being heart healthy,
it is important to recognize that the
heart is a muscle. In order to strength-
en arm muscles, we lift weights and
do bicep curls. In order to strengthen
our legs, we run and do squat exercis-
es. In order to strengthen our heart
muscle, we perform cardiovascular
exercise. This includes running, cy-
cling, walking, playing basketball,
swimming, jumping rope and many
more.
Cardiovascular exercise needs to be at
an intensity that is specific to the indi-
vidual. You can gauge the intensity of
your cardiovascular exercise by taking
your heart rate. Your Maximum heart
rate can be found by taking the num-
ber 220 and subtracting your age.
Cardiovascular benefits come from
working within 70-80% of your maxi-
mum heart rate.
You can easily measure your heart
rate by locating your heart beat on
your wrist (radial artery,) neck,
(carotid artery) or heart itself. Take a
look at a clock and track the number
of beats for one minute or 30 seconds
and multiply by 2.
Have you ever wanted to learn about
how to maximize the benefits of your
workout? Next month we will share
the secret benefits of utilizing each
heart rate zone!
Understanding Your Heart 1
Don’t Hate, Meditate 2
Featured Playground:
Chicago Ninja Academy
2
#FunFamily
Find fun indoors
3
#FitFood
Turkey Lentil Chili
3
Mindful Color 4
Step up to 2018 5
YES We Can! IN THIS ISSUE
Understanding your Heart
PE teacher Mrs. Creager and her sister after a 14 mile run in –14 degree temperatures
ENDORPHIN EDGE EAT. PLAY. LIVE. Issue # 13
Don’t Hate, Meditate!
Have you ever been so busy
that you come home from
work, make dinner, sit down
and the next thing you know
you are eating. Eating at a rac-
ing pace and can’t seem to stop
because you have been moving
so quickly all day? We have to
take a moment to slow down,
relax, and be present in the
moment. Life is not about
getting from one point to the
next, but about the journey
that each day holds. A great
way to do this is to meditate.
Meditations allow us to take a
moment to slow down and be-
come more present in each
breath we take. When we are
more present, we are calmer,
less anxious, and happier in the
moment.
Try out some of these great
FREE apps this January!
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Featured Playground: Chicago Ninja Academy
All of these Apps are available on IOs and Adroid and Free to download.
ENDORPHIN EDGE EAT. PLAY. LIVE. Issue # 13
Have fun without ever leaving your
living room!
Picnic Time
Be sure to find a basket or tote and
take time to fill it with snacks, goodies,
sandwiches and your favorite treats.
Spread a blanket out and you are all
set for a fun afternoon picnic!
Beach Party!
Crank the heat (or the fireplace) and
make your favorite juicy beverage.
Throw on your swim suits, sunglasses,
and maybe even watch Pirates of the
Caribbean together!
Forts!
One of my favorite childhood memo-
ries was building blanket forts in my
bedroom. Why not take the experi-
ence up a notch and build your fort in
the family room! Once you are ready
to relax, cuddle up with some hot co-
coa and enjoy your hard work.
Instant Pot Version
1 lb ground turkey 1 medium yellow onion, diced 2 minced garlic cloves 2 Tbsp tomato paste 1 1/2 tsp salt 1 cup dry green lentils 2 cups water 1 (8 oz) can tomato sauce 1 (14.5 oz) can petite diced to-matoes 1 (4 oz) can diced green chiles 2 tsp chili powder 1 tsp cumin
1/2 tsp pepper
Turn your Instant Pot onto “saute.” Brown the ground tur-key. Add in the diced onions, garlic, tomato paste and salt and cook until meat is browned and
onions are soft and translucent.
Add in the lentils, water, tomato sauce, diced tomatoes, green chiles, chili powder, cumin and
pepper.
Cover the Instant Pot and turn it to “manual,” set the timer to 13 minutes. Make sure the valve is
set to “sealing.”
When the timer beeps let it sit for 10 minutes and then slowly release the pressure by moving
the valve to “venting.”
Remove the lid and ladle the chili into bowls. We topped ours with a dollop of sour cream and some
diced green onions.
Slow Cooker Directions
(Follow ingredient list on left)
In a skillet over medium heat brown the ground tur-key. Add in the diced onions, garlic, tomato paste and salt and cook until meat is browned and onions are soft and translucent.
Add turkey mixture to the slow cooker. Add lentils, water, tomato sauce, diced tomatoes, green chiles, chili powder, cumin and pepper to the slow cooker. Cover and cook on HIGH for 2-3 hours or on LOW for 4-6 hours, or until lentils are tender.
Endorphin
Edge
Eat. Play.
Live.
ENDORPHIN EDGE EAT. PLAY. LIVE. Issue # 13
Name: ______________________
Teacher: _____________________
January is all about starting fresh. This is it! This is your chance to try something new and make 2018 your best year yet! The Shoe below has 100 colorable number pieces. Your challenge is to complete as many tasks as you can to color in all 100 pieces by February 1st! Are you up to the challenge? Directions:
Print out this page Track the days your family walks by coloring in the gym shoe At the end of September, turn in your tracker to Mrs. Creager (PE) for the
chance to win a Schaumburg Park District prize pack! Winners will be announced in next month’s Endorphin Edge.
Color 3 Numbers: Walk around the block 20 Curl ups 10 Push ups Eat a protein, vegeta-
ble, dairy, grain, and fruit with dinner
Color 2 Numbers: Eat a vegetable Make your lunch Drink a glass of milk Choose milk over soda
Color 4 Numbers: Go Sledding Go Swimming Attend a sports practice Play outside for 30 minutes Exercise with Mom and Dad