Getting up a few minutes earlier in the morning as a family and have a morning Family Stretch!
Family Time
With the new school year approaching, it’s time to plan ahead for how your family can increase the nutrient density of brown bag lunches, while also helping to keep food costs down. Grown-ups in the family can also benefit by taking their lunch to work – it can help save money and help ensure healthier meals. Preparing the lunches ahead of time as a family can be a fun way to spend time together. For example, a family sandwich making assembly line can be fun, social and decrease the total time spent preparing lunches. A little thinking ahead and practice this month can help the entire family start their fall lunch breaks off on a healthier foot. Fun ideas include: using cookie cutters to make sandwiches in different shapes and rolling up sandwich fillings in tortillas or flat-breads . Skip the mayo and use low-fat cheese when making sandwiches, and add a few veggies. Think of typical appetizers to add a variety to the weekly menu, such as hummus and vegetables, whole wheat crackers and low-fat cheese, and salsa with baked chips.
Grown-ups remember to involve everyone in the planning of the grocery list, lunch menu, and the preparing of the healthy family brown bag lunches.
Kids Corner
Locate a deck of cards; if a card deck is not available, write the numbers 1 through 13 on small pieces of paper . Shuffle the cards or mix the pieces of paper in a hat or bag. Call out an exercise, such as jumping jacks, and then flip over a card or draw a number. Practice the activity, in this case jumping jacks, the number of times equal to the number on the card. Let the cards define the number of times to perform an exercise. If using a deck of cards, count the Jacks as 11 times, Queen 12 times and the Kings as 13 times.
Ask the Food Dude – Nutritionist
How can I create healthy and nutritious lunches that my children will eat?
Involve the children (family) in the preparation of meals, the clean up and discussions around the menu. Lead by example by serving and eating foods that are brightly colored, high in fiber, low in sodium, and drinking water as your first choice beverage. If you do this, your children will be more likely to eat this way away from home. Replace high fat foods, lunch meats and cheeses and mayo with lower fat options; try mustard to top off a sandwich. Always include a fiber-rich food choice at the meal such as a piece of fruit, vegetables, whole wheat bread or tortilla. Have a conversation as a family to learn what everyone would like to eat during their lunch break. Discuss healthy options and the array of choices the family can make to improve the health of the entire home.
Fun with Fruits and Vegetables
What vegetable is bright and rich green and slightly sweet with an almost buttery taste? Butter Lettuce -- our pick for veggie of the month! Butter lettuce can also be called Boston or Bibb lettuce. Helping to wash and dry lettuce is a great way to get younger children involved in meal preparation. Washed and dried pieces can be placed in a plastic bag and stored in the fridge for another meal. Butter lettuce is an excellent source of vitamin A, which is great for your eye sight to adjust to darkness and keeping your skin moist. In addition, Butter lettuce is a good source of both vitamin C and folate. Enjoy a salad made with butter lettuce this month.
Meal Ideas
Summer Pasta Salad: Cook whole wheat pasta, mix with chopped onion, cucumber, cherry tomatoes (halved) and green bell pepper. Add fresh basil, pepper and a little vinegar and olive oil for a dressing.
Sautee lean ground turkey or beef with garlic, green onions, and sliced carrots. Stir in a sauce of about ½ cup of orange juice, one tablespoon of natural peanut butter, splash of reduced sodium soy sauce and some vinegar. Add a little cabbage if available. Stuff mixture into whole wheat toasted pitas, or on top of a corn tortilla.
Ask the Play Ground Guru
How will a physically active lifestyle for my family help regulate our appetites?
Regular physical activity can reduce stress, boost energy levels, help counter anxiety and depression, improve self-image, and improve the ability to fall asleep and sleep well. If your family is receiving all of the above benefits from regular physical activity it may encourage them to continuing making healthier food choices throughout the day. If the family is well rested and stress levels are low, healthier food preparations will seem less daunting. When the family is more active and making healthy food choices they may also become more aware of how these positive choices make them feel. This awareness could lead to them listening to their bodies to help them determine on their own the amount and type of fuel they need .
