Think of the TV as an activity box. When it’s on, do something — stretching exercises, weight training, sit-ups, marching in place, jump rope.
Spring into April with Family Outings
As the weather beings to tell us spring is on the way let it remind us to add a little “spring” into our family activities. Spring cleaning can be a fun filled weekend day. Plan a few mini family huddles throughout the day such as, enjoying ice water with fresh lemon slices to break up the lengthy chore list. This month begin to plan for warmer weather outings, look at the school calendar and plan summer month activities now (incase reservations are needed).
As we spring into our healthy routines, be sure to have some family goals set to keep the whole home on track. Here a few tips to help keep your family on track to a healthy and active spring…
- Your Family Goal needs to be clear – clarity will define the pathway on how to reach this goal as a family unit
- The family goal must be reachable – keep it simple and easy, one small change at a time
- Family goal must be exciting – involve everyone in the home to define a fun goal, the reward will be celebrated by the family
For example: If the family agrees to eating healthy meals together each week, the team needs to be “clear” on the number of meals that the family will eat together. This is when “reachable” comes into play if currently as a family one meal a week is eaten together this needs to be considered when defining the family goal. The goal should be a number that is attainable and realistic taking into consideration a busy family schedule. Therefore maybe start with a second meal a week. Now be creative on how to make the goal fun and exciting, maybe the meal eaten together is prepared by the kids? Be sure to have a fun reward for attaining family goals.
Kids Corner
Put on your creative thinking caps as you begin to design the Ultimate Healthy Snack. Take a minute or two and think of your most favorite foods/snacks and why they are your faves…
- Is it because of its texture?
- Is it because it crunches (makes noise)?
- Is it colorful?
- Is it quick and easy to make?
- It is scrumptious!
Next, think of a fabulous “Name” for your snack write it down and all the necessary ingredients. Once you have your Ultimate Healthy Snack named and ingredients listed check to see what you have already in your home. If something is needed, add it to the family grocery list, or start a “Healthy Family Grocery List”. Unveil your snack at your family’s next huddle and offer a free tasting.
Kids ask a grown-up to help you share your healthy and fun snack idea with other Healthy Family Home kids.
Fun with Fruit and Vegetables
Wacky Fruit – April is Tis’ the Season for what fruit? Can you think of different fruits that are tastiest and cheapest this month? Besides apples, bananas, and grapes, what about Nashi?
Nashi may also be called the Asian Pear. This yummy fruit combines the juiciness of a pear with the crispness of an apple. If you like a little crunch in your fruit, taste a Nashi this month. It will taste similar to a pear but will be much sweeter.
Ask the Food Dude - Nutritionist
Everyone knows antioxidants are supposed to be good for you, but what exactly are they? And how can I find them?
Antioxidants are substances in food that help prevent unwanted damage to the body’s tissues. The best sources of antioxidants are berries, nuts, leafy green vegetables, and citrus fruits. Certain vitamins such as A, C, and E are also antioxidants.
Ask the Play Ground Guru
What is all the talk about vigorous activity?
Vigorous activity is hard intensity activities that increase the heart rate, perspiration or sweating is likely and breathing will be increased. Find time for intense activity for the whole family. Regular play ground time benefits the entire family; improves mood, increase muscle and bone strength, and may even help everyone sleep better. Play a game of football, basketball or jump rope as a family all of these activities are sure to elevate your heart rate.
Meal Ideas
- Place chicken breast, fresh lemon juice, rosemary, a pinch of salt, some black pepper into a zip lock bag. Marinate the chicken in the fridge, and then either bake or grill for a zippy tasting chicken.
- Sauté garlic and onions in a pan, add diced green peppers. Add 3 cans of beans (black, pinto and garbanzo) and a can of diced tomatoes. Season with cilantro and ground pepper, serve over brown rice.
