Getting up a few minutes earlier in the morning as a family and have a morning Family Stretch!
Family Time
Make a “family date” at the beginning of this month to brainstorm some ideas for two family meals and a family outing. Schedule 10 minutes to talk about some favorite healthy and easy to prepare meals the family can make together this month. Another day this week, spend 10 minutes planning a family outing such as going to a playground for the morning, or bowling one weekend afternoon. Mark the meals and events on a calendar that is placed where the whole family can see it as a reminder. To drum up excitement, you could count down the days until a family meal or outing. These events may even become something the whole family looks forward to.
Kids Corner
Toss a ball or balloon in the air and see how long you can keep it off the ground. If you are by yourself ask a grown-up to time you while you count how many touches you can get before it hits the ground. When inside use a balloon for this activity. Whether you are outside or inside this game requires movement and hand-eye coordination to keep the ball in the air. Increase your vocabulary of fruits and vegetables while being physically active. Try calling out a new fruit or vegetable each time you touch the ball.
Ask the Food Dude – Nutritionist
Is it true that a meal put together at home versus a quick grab from a drive thru can be cheaper and healthier too?
There are many factors that go into the cost of a meal outside of the home, including time and fuel for your car. If convenience and cost are important to you, you should weigh the time spent waiting and ordering, and the fuel costs associated with multiple trips to a restaurant compared to one trip to a grocery store per week. Food cost and preparation time are also something to consider, but the real value of a meal cooked at home comes from the family values being created by spending time together preparing and sharing meals. At home, you have more control over the foods you prepare and can make choices that are more nutritious.
Meal planning can both save your money and your mind. We’ve all tried to frantically pull together an “unplanned” meal and it can be hectic. Try making a menu and preparing a few things in advance (grilled chicken, stews, soups, potatoes, etc.) to compliment several meals during the week. Involving the whole family in both preparation and clean-up allows time together to catch up on each other’s day.
Fun with Fruits and Vegetables
Parsnips are a sweet nutty flavored root veggie that sometimes look like overgrown carrots and are packed with a lot of yummy nutrients. Parsnips are a good source of fiber, folate, magnesium, potassium, Vitamins C, B6 and E, calcium, iron, thiamin, riboflavin, and niacin. They are most flavorful after the first frost of the season.
Select parsnips that are firm, smooth and white in color this will ensure a more tender veggie. Parsnips should be scrubbed not peeled and can be stored for weeks if kept in a cool place. This month is the beginning of the parsnip season so you should plan to use the entire root veggie. As the season ends you may need to remove the tough core. Plan to roast, boil or bake the veggie and add it to a variety of your meals this fall. Ideas for cooking parsnips include dicing and roasting with parsley, basil, dill weed, thyme or tarragon to help enhance the flavor.
Meal Ideas
Egg Sandwich – Cook an egg using non-stick spray, toast two slices of whole wheat bread. Add a few colorful toppers, such as tomato slices, avocado, or cooked spinach and put it all together in a sandwich.
Brown turkey breast in a sauce pan using olive or canola oil. Add a can of rinsed white beans and diced tomatoes (no-salt added). Season with rosemary, black pepper and sprinkle parmesan cheese on top. Or grill turkey breast and top off with beans and tomato mixture.
Ask the Play Ground Guru
How can I make exercise fun for the whole family?
Make physical activity a regular part of your family’s play time. This will encourage and support the involvement of everyone in the home. Active play will increase heart rates and it challenge muscles too. Remember, the more active young children are the more likely they are to continue being physically active later in life. Find a playground in your neighborhood. It might be something you can only get to once a week due to the location, but still add it to your family’s activity list. Once at the playground, scout out several pieces of equipment that older kids and adults can use to strengthen muscles. A set or row of bars provides a place for everyone to practice their upper body strength, whether it is found by swinging from bar to bar, or hanging, or doing a modified pull up. Everyone can benefit from playing a game of tag or even just running circles around the equipment. Start today by making your play time active!
