Awesome mornings begin with a little exercise. Stretch for 10 minutes or take a brisk walk around the block to start the day.
Family Time
Finding the small daily or weekly activities that could provide opportunities for quality, fun family time is priceless. These moments help the entire family remember how much fun it is to spend time together and make healthier choices as individuals and a family. Look at your home, your routines and your schedules. What are your typical mornings, evenings and weekends like? What activities, rituals, and events take place? What kind of list comes to mind? Does it include routines like, getting up and going to work or school? Are you often dropping kids off or picking them up at various lessons and practices, or attending meetings for work or school? What about the routines which keep your home running, such as cleaning, grocery shopping, preparing meals, cleaning up after meals, feeding or taking care of pets, paying bills, laundry, and other chores. Think of how you might turn some of these routine chores into something fun and active your family can do together. For example, each family member can take a turn packing sack lunches for the rest of the family – rotate this job each week. Hold a family huddle before hand to discuss a variety of healthy lunch options and then create your grocery list together.
Have fun creating your menu of lunches. Each family member will add their own twist. Some younger children may need help with preparing the meal, but may have the best lunch idea that week. Ask and listen to family members to create a fun lunch menu for everyone.
Another idea is to clean the house together as a family. After all the chores are done set aside a time to celebrate your active day around the home.
Kids Corner
Have fun while working on your balance. Try a “Flamingo Stand Off”. A variety of items can be used, such as a small can of tuna or other similar flat cans. Have a family member stand on the can with one foot and see how long they can hold their balance. Make it more challenging by adding tricks. Try raising the free leg so it is sticking out in front of you, or behind or to the side. Try bending down to retrieve something from the floor while balancing on one leg. Have fun with the activities that challenge one another to hold their flamingo stance.
Ask the Food Dude – Nutritionist
How can I add flavor when cooking, but not spend a lot?
Preparing foods that are tasty and healthy does not have to be expensive. Your family can save money by making its own seasoning pack. Pull together the following ingredients and make a “insert your family name” seasoning combination that can be used in recipes.
Combine onion powder, garlic powder, red pepper, chili pepper, paprika, black pepper and thyme and store in an air tight container. When you are cooking and the recipe calls for seasoning salts and/or salt use your family seasoning package.
Fun with Fruits and Vegetables
Summertime is associated with many fresh fruits and vegetables. It is a wonderful time of year to increase the family’s choices of fruit and veggies by making a variety available in the home. Use the next few months to get everyone in the habit of choosing several servings of fruit and veggies per day (aim for 5-9 servings). Experiment with flavors and preparation methods as you try what is in season and/or on sale at the market/grocery store. This month look for apricots, they should be in their peak flavor and affordability. Apricots are an excellent source of vitamin A and vitamin C, and a good source of potassium and fiber. This brightly orange colored fruit is originally from China, and can even be found in a cream-like color. Sometimes apricots are crossed with plums to create a sweet and tasty plumcot!
Look for summer squash this month as well. It can be found in a variety of bright colors such as yellow and green (zucchini). Choose squash that has a glossy skin and small-to medium-sized pieces that are heavy for their size. Squash is a wonderful source of vitamin C and can be added to a variety of dishes.
Meal Ideas
Sautee onions, zucchini, diced tomatoes (fresh or a can with no salt added), season with basil, pepper and sprinkle parmesan cheese on top, and serve over brown rice.
Combine sweet corn (if canned, no salt added), diced red and green bell pepper, canned tuna (light albacore, packed in water), chili powder and cumin. Microwave for 2 minutes, and then spread over a toasted corn tortilla and top off with a little low-fat shredded cheese, lime juice and hot sauce.
Ask the Play Ground Guru
Is yoga something the whole family can do and benefit from?
The benefits of yoga may vary for each family member, but overall everyone in your home could improve their health with regular practice of poses. Yoga has been found to improve range of motion, balance, eye-hand coordination, posture and sleep in addition to several other health benefits related to heart rate, blood pressure, respiratory rate and other bodily systems. Another factor to consider is the current economy and the stress it may have on the entire family. Practicing some yoga may help to reduce the stress levels within the home. Practice as a family and encourage each other to use yoga in other areas of your lives that may be causing anxiousness (such as taking a test). Try some simple breathing exercises. Ask each family member to sit down. Breathe in through the nose and lift one finger at a time, counting to five. Then slowly breathe out through your mouth, and count backwards as you put down one finger at a time. This can be done anywhere and can be calming in stressful situations (stuck at the airport, before a big meeting, stuck in traffic, or waiting in line).
Remember there are many benefits to performing yoga poses, and it may be fun to do them as a family.
