Tips and Recipes

 

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Children need 60 minutes of physical activity every day! Being active helps children build strong muscles and bones, control weight, and even focus in school. Physical activity can be spread out throughout a child’s day in ways like:

• Biking or walking to school
• Playing active games like tag or hide and seek
• Joining sports teams at school or local community recreation centers
• Helping out with chores like raking leaves or washing the car

Check out children’s work-out videos on YouTube for more ideas! Remember to check with their doctor before beginning any exercise routine and encourage children to stop if you feel any discomfort.

Written by: Priya Samuel, EFNEP student volunteer

 

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February is American Heart Month. Heart disease is the leading cause of death in America. Being physically inactive and overweight can factor into the risk of heart disease. High blood pressure, high cholesterol, and diabetes can increase the risk as well. Below are tips to care for your heart:

• Use small plates to control portion size. Chew your food slowly.
• Steam or bake food instead of frying it. 
• Flavor food with spices instead of salt.
• Try healthy snacks like unsalted nuts or low-fat yogurt.
• Try to get at least 2 and a half hours of moderate-intensity aerobic exercise every week. 

Learn more about improving your heart health here: Put Your Heart Into Getting Active and Eating Healthy PDF

Spanish link:Ponga su corazón en ser activo y comer saludable PDF

Sources: https://www.nhlbi.nih.gov/resources/put-your-heart-getting-active-eating-healthy-tip-sheet

Written by: Priya Samuel, EFNEP student volunteer

Looking for a new go-to breakfast?

If you enjoy breakfast that is on the sweater side, then this oatmeal bowl is a must try. Not only are oats a delicious and versatile whole grain, they are a good source of fiber. Fiber is important for our digestive health, so it is important to make it a part of your daily meals. Along with fiber, this bowl is packed with healthy fats, protein, and fruit. Here’s how to make it:

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Recipe

Makes 2 Serving | Serving Size: ½ the recipe

Ingredients

Oat Base:

• 1 Cup of Old Fashioned Oats
• 1 Green Apple
• 2 Cups of Water
• 1 ½ Teaspoons of Cinnamon

Toppings:

• 2 squares of dark chocolate (or 2 tablespoons of dark chocolate chips)
• ½ Cups of Frozen Dark Cherries (or other frozen or fresh berries)
• 2 Tablespoons of Peanut Butter
• 1 Tablespoon of Honey

Directions

1. In a medium pot, bring 2 cups of water to a boil.
2. Wash and chop the apple before adding it to the boiling water. Cover with a lid and cook on medium-high heat for 10 minutes.
3. Once the apples are cooked, add the oats and cinnamon. Cook on medium heat until all of the liquid is absorbed – about 5-10 minutes.
4. Divide the oat base into two bowls and top each bowl with dark chocolate, frozen cherries, peanut butter, and a drizzle of honey.
5. Enjoy!

Recipe and Blog from Student Volunteer, Libby Robertson

This recipe can be made with staple ingredients you often have on hand. Use any frozen vegetables you have available. Try adding any leftover meat you have as well.

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Makes 1 servings | Serving size: 1 recipe

Ingredients

• 1/2 cup of brown rice
• 1 cup of vegetables. Choose 2–3 (onion, broccoli, peas, celery, carrots, peppers, mushrooms, squash, zucchini, and cauliflower)
• 1 teaspoon olive or canola oil
• 1 egg
• 1 teaspoon low-sodium soy sauce

Directions

1. Cook rice according to package directions. Set aside.
2. Wash and chop selected vegetables into small evenly sized pieces. You may cut them into circles, strips, or cubes as desired.
3. Heat oil over high heat in a large skillet.
4. Keeping the heat high, add vegetables to the skillet in order of firmness—harder foods first and ending with the softest foods. Stir constantly and cook until vegetables are slightly tender, about 5 minutes.
5. In a separate bowl, crack one egg. Add egg to the pan. Stir constantly and cook the egg for about 1 minute until the egg reaches 145 ̊F.
6. Add soy sauce and cooked rice to the pan.
7. Stir constantly and cook for another 1–2 minutes or until the mixture is well combined.

 

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Staying active this winter is easy! You can go outside, or get active in your own home. Physical activity boosts immunity during flu season. 

• Weather permitting, go on a nature walk or jog. Layer as needed! 
• Household chores like sweeping and vacuuming is an activity in itself. 
• Walk up and down the stairs. 
• Raking leaves cleans the yard and gets you moving.
• Encourage kids to play indoor hopscotch, build a fort, or create a relay race! 
• Do a quick 10-minute morning stretch before starting your day.
  • Look for videos on YouTube if you need some ideas

Remember to check with your doctor before beginning any exercise routine and stop if you feel any discomfort.

Written by: Priya Samuel, EFNEP student volunteer