Health & Nutrition Tip of the Month
Month 1
Healthy Snacks for Children
Children need snacks because their little tummies aren't designed to take in a ton of food at mealtimes. In fact, snacking can be a way for you to ensure that your child is getting the nutrients that he or she needs. Healthy snacks are whole-grain, unrefined, and low in fat and added sugars and should consist of foods that combine protein and high-fiber fruit or carbohydrates.
Kid-friendly healthy snacks include:
- apple slices with peanut butter
- carrot sticks with hummus
- grapes and cheddar cheese
- sliced turkey on wheat bread
- snack mix made with raisins, nuts, and whole wheat cereal
- whole grain tortilla or bagel with low-fat cheese or cream cheese
- bean burrito on a whole-wheat tortilla
- small salad with lean meat or tuna
- cut-up fruit or easily portable whole fruit, such as apples, oranges, or clementines
- steamed sliced sweet potato with cinnamon
- whole grain cereal, dry or with milk
- low-fat yogurt with fresh berries
Month 2
Great Exercise Ideas for Family Fitness
Walk to school - join the kids for a brisk walk to and from school each day.
Build strong bones - include bone-strengthening exercise as well, such as hopscotch, jumping rope, gymnastics, or volleyball — any "weight-bearing" activity, one that you do standing up.
Play in the park - go to the park a reward for a job well done, a good test grade, or anything that deserves a positive non-food reward and play a fast game of Frisbee or pitch a ball.
Turn birthdays into an active adventure - plan a family ski or snow-tubing day trip or visit a nearby zoo. Great gift ideas for every family member- a bike, basketball hoop in the driveway and a badminton net in the back yard.
Play on the playground - muscle-strengthening exercise doesn't mean just weight lifting. Take the kids to the playground to swing on the bars, climb a tree, or play tug-of-war.
Take a class - learn a new activity, take a class together, such as martial arts, dance, or yoga — a favorite among hard-to-please teen girls.
Walk the dog - walk the dog daily with the entire family
Plant a garden - get the entire family kids involved in an organic gardening project. You'll get exercise digging, planting, and weeding and the whole family can enjoy the fruits of their labor with fresh produce and cut flowers.
Month 3
Drink Water not Soda
We get thirsty often throughout the day if, you don't monitor what you are drinking, you can end up taking in hundreds of calories without even quenching your thirst!
You should consider drinks nutritional value, the most nutrition is in100 percent juices, low-fat milk, and smoothies. Sodas, soft drinks, sports drinks, and juice drinks can really slow down your dieting since they are full of calories and sugar that you just don't need. Diet drinks might seem to be a better alternative, but artificial sweeteners should also be consumed in moderation.
Water is calorie-free and makes you less likely to overeat. That's why sipping water before, during and after meals is a good addition to the successful dieter's bag of tricks. It fills the belly faster and kills hunger pangs. Two glasses of water after a meal help wash excess sodium, especially if you've dipped into a fast-food joint. And there's an added benefit: Not only does drinking water bathe cells and lubricate your skin, but you'll also be happy to know that it speeds up your metabolism. You'll know you're drinking enough water if your urine is clear and colorless all day.
There is nothing better than ice cold water after a walk or work out. Get yourself a water bottle to keep handy for refills at the office. The more accessible water is, the more you'll grow accustomed to having it as your drink of choice.
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