We should all brush our teeth at least twice a day or after every meal, so why not make it exercise? Strengthen foot and calf muscles by rising onto your toes while brushing.
Kids Corner
What are some of your favorite winter games? Introduce a few games to your family this month and send in your great ideas to Healthy Family Home.
Here are few ways to engage your family this winter season in a little outdoor fun – if snow is available that’s even better.
Snow Man Fun – after you have built a frosty snowman, make a game of topping him off with a little style. Take turns tossing a variety of hats onto his head, or toss a Frisbee and see who can get it to stick.
Winter Baseball – create small piles of snow to represent home plate, first, second and third bases and include a pitcher’s mound. From the pitcher’s mound toss snow balls at all the bases to see if you can hit each base in a row, and then aim at home plate.
Rolling Rolling – pair up for a contest to see which team can roll the biggest snow ball. Roll until you can no longer roll or run out of snow.
Ask the Food Dude – Nutritionist
Are there other options to fresh fruit? I want my kids to benefit from all the vitamins, fiber and nutrients but am having trouble finding fresh varieties.
The whole family can benefit from the nutrients found in fruit. Foods in their natural form will be ideal and best for maximizing intake of all the vitamins and minerals. Finding fresh fruit can be challenging in many homes, but the good news is that frozen fruit usually has nothing added – be sure to double-check the labels. During the winter months, it may be difficult to find a variety of fruits that are affordable. Frozen fruit and veggies go on sale periodically, so stock up when there are sales. Place a bowl of frozen fruit in the fridge over night and it will thaw by morning, just in time to top off a bowl of high-fiber cereal or a whole grain waffle. If your family enjoys oatmeal, try stirring in frozen berries for a little color, sweetness and fun. Frozen fruit can also be added to low-fat muffins, pancakes and even waffles. Simply toss berries into the batter. If the fruit is sliced, such as peaches, chop them up into smaller pieces. Some kids and grown-ups enjoy snacking on frozen blueberries, and a smoothie can be enjoyed during the winter months, too.
Snack Ideas
- Bake thinly sliced sweet potatoes. Use nonstick cooking spray on a cookie sheet and top with cinnamon (400 degrees)
- Frozen berries and low-fat cheese cubes
Fun with Fruits and Vegetables
We all know at least some kinds of melon, but have you heard of Rockmelon? You have probably tasted it before, it is another name for cantaloupe and musk melon. Rockmelons are related to honeydews, watermelons, cucumbers squashes and pumpkins. During January rockmelons are at their best and most affordable. Look for rockmelons that are round with firm, scaly, grayish green buff rind skin. The inside is full of moist, sweet orange flesh that is a good source of Vitamins A and C.
Rockmelons can be preserved by cutting them up in small cubes, and then put them in an ice cube tray to freeze. Try mixing these tasty cubes with yogurt, low-fat ice cream, sorbet and gelato, or make rockmelon smoothies.
Also, veggies to look for this month include beans, broccoli, cauliflower, cabbage, carrots, celery, cucumber, eggplant and mushrooms.
Family Time
There’s no need to get cold feet about spending a winter day outdoors. Instead, bundle up the family and follow your kids to the nearest drift for a snow pile of fun. If your weather is not snowy and cold, still get outside and spend time enjoying your winter weather as a family. Dress appropriately for a winter wonderland and enjoy the great outdoors. Every day that we stay inside is one more day that we get a little nutty. The hardest thing to do is take that first step in loading the kids up with all the clothing and gear. It will all be worth it! When the snow is on the ground, see if a sled is a better means of transportation! A mini sled ride will delight the kids. It also is a good workout for grown-ups – all the pulling and trekking through the snow will strengthen the body.
Head out on your little adventures and explore your neighborhood and local parks. They all have a new look and feel with the white stuff on the ground.
Go skating as a family and enjoy the time on the ice or use roller blades if snow does not cover your neighborhood.
Ask the Play Ground Guru
Are New Year’s resolutions around physical activity a good idea?
What a fabulous goal to work on as a family: increasing playtime for both the kids and grown-ups in your home. It is important for the health of everyone in the home to reduce time sitting around in exchange for physical activity as a part of your daily routines.
- Discuss as a family what options are available in your home and neighborhood that would allow your family to take small steps towards daily physical activity—walk through the park, around a local track or to and from school.
- Ask your kids about the physical activities they do at school, and decide which ideas could be done in the home as a family.
Now, when the New Year comes and goes, your family will want to continue to play every day, so let’s start with small achievable goals.
- How many days a week is your family currently playing? If the answer is one, be realistic in setting your goal for the following week. For example, adding another day next week.
- Work on weekly goals where the whole family can be successful. Increasing playtime is the focus.
- Remember each week that when your family discusses play every day everyone should know easily if the family met its goal or not. Keep it simple and take it one day at a time.
