Getting up a few minutes earlier in the morning as a family and have a morning Family Stretch!
Family Time
Pick a few activities this month that connect you to the outdoors or get you moving outside, such as a family walk or bike ride. Examples for outdoor related activities include planting a small garden in your yard or an indoor herb pot in a window. You can even grow a tomato plant inside. If you live in a large urban area, check for local garden plots that rely on neighborhood residents to weed, plant, water, and pick the ripe fruits, veggies, etc. A smaller option for brining a “garden” indoors could be a family seasoning garden. Grab a few seed packets, such as basil, sage, rosemary and thyme…all of these can be easily grown and used in your daily cooking or food preparation.
Kids Corner
Ask a grown-up for a roll of masking tape (or painters tape), then find some floor space and create your own hopscotch board. Grown-ups, no need to worry, this tape can be used on carpets and other hard surfaces without damaging the floor. Kids, be creative with the number of squares and their location (8 or 10 squares). Click here for a sample hopscotch layout. Next find a few soft pieces to toss (instead of stones) onto each square. How hard would it be to toss a cotton ball? What about a stuffed animal, an action figure, tennis ball, baseball cap, or veggies? Invite the whole family to spend 15 minutes playing hopscotch and have fun while working on your leg strength and balance.
Ask the Food Dude – Nutritionist
What are some quick and healthy side dishes we can include in our meal planning?
Having a variety of “staples” in the house such as canned beans (garbanzo, black, kidney), potatoes, frozen veggies, brown rice, eggs, etc. can easily be incorporated into a quick side dish that pack a lot of protein and fiber. For example, take a can of beans, rinse them, and heat them on the stove. Next, add a few teaspoons of chili powder and top off with cilantro. You can also sauté onions add a can of beans and top off with cumin. Bake a few potatoes, cut into chunks and top off with salsa. Sweet potatoes can be baked and sprinkled with cinnamon. If you keep frozen veggies on hand you can always quickly heat them, sprinkle with black pepper and low-fat parmesan cheese and serve. Think of a salad as a great side dish, vary the toppings to keep it interesting (carrot, cucumbers, tomatoes, beans, avocado, grapefruit slices, dried cranberries, sunflower seeds, bell peppers, jicama, etc.) and go easy on the dressing.
Fun with Fruits and Vegetables
There are a variety of fruits available throughout the year, but May is a wonderful time for tasty strawberries. They are said to be the favorite of all berries and this is the month to add them to your family’s snacks and meals. Strawberries are a great source of folic acid, vitamin C, potassium and fiber. Add some red to your salads, oatmeal, cereal, or plain non-fat yogurt. You can also top off a whole wheat waffle or pancake and sweeten your corn bread or yellow cake with a few berries. Strawberries do not typically ripen after they have been picked, so choose brightly colored berries and store in a covered container in the fridge until ready to eat.
Another “red” option this month is the radish -- a special earthy-spicy vegetable that provides a wonderful peppery taste. They too are available most of the year, but are in season this month and are worth trying. Bring this red and white combination to your next meal. You can make it more than a garnish. Soak radishes in cold/ice water for an hour or so to enhance the crispness. Then you can serve slices on top of a salad, or as a finger food to dip in a non-fat dressing. Another option is to slice them and sauté in a little olive oil and serve them hot. Radishes will provide a fabulous flavor to any dish or meal. This lovely plant root is a great source of vitamin C and minerals (iron and iodine).
Meal Ideas
Sautee okra and garlic in olive oil, season with black pepper, onion powder, hot sauce (optional), then add a can of diced tomatoes (no salt added), and serve over brown rice.
Stuff chicken breast with artichoke hearts, low-fat feta cheese and diced tomatoes, and bake or grill. Serve with a colorful salad.
Ask the Play Ground Guru
What are some simple strength training exercises we can do in our home?
Functional exercises can be done in the home by all members of the family with little equipment. Push-ups are a great way to build strength and can be modified for varying abilities. Start with good form (keep your body straight as a board) regardless of the angle your body is to the ground. For example, try a push-up where you hands are on the counter top, as you build your strength you can move the height to the arm on a chair or couch (use stationary furniture). Other options include brining your hands closer together or wider than your shoulders. Squats and/or lunges can be done any where too. Lower yourself into a squatting position slowly for a more challenging activity. Keep your knees at a 90 angle. Try to hold the squat position for 10, 20 and maybe even 30 seconds (build up to 30 seconds). Practice good form with all exercises, and remember to breathe during each activity. The body needs oxygen to perform the exercises safely.
