Make Family Time Active Time!
It’s easy after a long day of work, school, and extracurricular activities to just lay on the couch and put on your family’s favorite TV show. Physical activity is an important part of good health, and it’s a great way to connect with your family, especially after spending the day apart. Instead of defaulting to TV in the evening, try a physical activity that the whole family can do together.
Ask your family what activities they like to participate in and try them together. For example, if your child enjoys playing soccer at the park, try soccer together one day. If you prefer a slower yoga practice, you can do yoga together another day. Here are some other ways you and your family can be active together:
- Teach your child a game you played when you were their age
- Go for a family bike ride
- Picnic at a park and play
- Put on your favorite music and dance
Incorporating physical activity into your busy day can be challenging. It’s okay if you don’t immediately start exercising everyday–take small steps so you can make lasting lifestyle changes! Remember to always talk to your family and continue the conversation about the benefits of physical activity and how you can be active together. For more tips on how to be an active family, visit https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet29BeAnActiveFamily.pdf.
What activity will you and your family try to get started?
Capture the Flag
Capture the Flag has been a popular game for decades. It’s a great game to play after school or on the weekends with the whole family. Try inviting another family to play with you to get a bigger group together. You’ll have so much fun you may forget you’re exercising!
To start, find somewhere to play with a lot of room that also has places to hide (perhaps a park with plentiful trees and bushes). If you’re playing in a communal space, make sure to be aware of other people since you’re sharing the space! The only equipment you need are two flags (you can also use scarves or old dishcloths as the flags), one for each team. Split the space into two sides and divide your players into two teams. Each team gets time to hide their flag on their side without the other team watching. The goal of the game is to get the other team’s flag and bring it onto your own side. However, the opposing team can gently tag your teammates and make them “prisoners” that must be tagged by a teammate to get rescued.
Capture the Flag is a very active, competitive game. It’s especially great exercise for teens who may no longer have the time in their busy schedules to participate in organized sports but still want to stay active through competitive play. Capture the Flag can also include many players, making it a great social opportunity as well. Like younger children, teens should still be active for at least an hour most days during the week. For more tips on fitness for your teen, visit http://kidshealth.org/en/parents/fitness-13-18.html#.
To learn how to play Capture the Flag in more detail, visit http://www.usscouts.org/usscouts/games/game_cf.asp. Remember to play safe!
Who can you and your family play Capture the Flag with?
Picnic Safety
Summer has officially arrived! Like many of you, I like spending time outdoors especially having cookouts, picnics and other activities centered around food. Good food, fun, and family are my summer favorites. But before planning any outdoor food activity, here are a few simple tips to consider to ensure that unwanted bacteria won’t have a place at the table.
Wash Hands Often Bring moist towelettes or soap and water to clean your hands and surfaces often. Also, make sure your cooler is clean.
Keep Raw Meats, Poultry, Seafood and Eggs and Ready-to- Eat Foods Separate
Bring extra plates — one for handling raw foods and another for cooked foods to prevent cross-contamination.
Marinate foods in the refrigerator.
Don’t reuse marinade used on raw meat or poultry unless boiled.
Properly packing a cooler can help reduce cross-contamination that might lead to food poisoning.
Cook to Proper Temperatures
Cook your favorite foods to the right temperature by using a food thermometer; hamburger to at least 160°F and chicken breasts to 165°F.
Never partially grill meat or poultry to finish cooking later.
Refrigerate Promptly below 40°F
Pack food in a well-insulated cooler with plenty of ice or ice packs to keep the temperature below 40°F.
Transport the cooler in the back seat of your air-conditioned car instead of in your hot trunk.
Remove from the cooler only the amount of raw meat that will fit on the grill.
Defrost meat, poultry, and seafood in the refrigerator before taking them to the grill.
Don’t leave food outside in hot weather (90°F or above) for more than one hour.
Enjoy!
Stephanie
Stephanie is an Extension Associate for NC EFNEP.
Source: http://www.eatright.org/resource/homefoodsafety/safety-tips/outdoor-dining/keep-your-picnic-safe
Duck, Duck, Goose
Duck, Duck, Goose is similar to tag, but on a smaller scale. It helps children get their heart rate up in the context of a game rather than organized sports. These things make it great physical activity for younger children! You can play at the park, in your yard, or even inside.
Ideally, you’ll have at least 5 people to play, but you can play with many more, or even less. Just make sure you have at least three players–two to sit and one that is “it.” To begin, everyone should sit in a circle except the player who is “it.” This player walks around the circle and as they go, they tap each player’s head and either say “duck” or “goose.” When they say “duck” the player should stay sitting and “it” will keep going. But when “it” says “goose,” that player tapped (the “goose”) must get up and tag the player that’s “it” before “it” can take the “goose’s” seat. If “it” gets tagged before they get the seat, they’re “it” again. But if “it” gets the seat, now the “goose” is “it.”
For a fun, summer spin on Duck, Duck Goose, visit http://www.grandparents.com/grandkids/activities-games-and-crafts/duck-duck-goose.
Where will you play Duck, Duck, Goose with your children?
Quick and Easy Summer Salad
Summer is the time when I am looking for great recipes to add to my go-to list. My new found Tomatoes, Onion & Cucumber Salad has been on my rotating list for side-dishes for a few months now, and it’s delicious every time I make it.
It tastes great with everything from grilled fish to chicken. You can also add pasta to this and make a great tasting pasta salad for your next picnic or get-together at home.
The salad is best served at room temperature but tastes excellent otherwise as well. I have made the recipe as is but I have also used red onions and cherry tomatoes because that is what I had on hand that day. However, I reduced the amount of red onion because it is bit overpowering for me. You can choose to edit this recipe to match your liking, and I am sure it will taste great.
Here is the recipe in detail for your reference.
INGREDIENTS:
- 3 Tablespoons rice vinegar
- 1 Tablespoon canola oil
- 1 tsp honey
- 1/2 tsp salt
- 1/2 tsp ground pepper, or more to taste
- 2 medium cucumber
- 4 medium tomatoes , cut into 1/2- inch wedges
- 1 Vidalia onion, or other sweet onion, halved and very thinly sliced
- 2 Tablespoons coarsely chopped parsley, chives and/or tarragon
DIRECTIONS:
- Whisk vinegar, oil, honey, salt and pepper in a larger shallow bowl.
- Slice the cucumbers into thin rounds. Add the cucumber slices, tomatoes, and onion to the dressing; gently toss to combine. Let stand at room temperature for at least 30 minutes and up to 1 hour.
Enjoy!
Neha
Neha is a Special Programs Assistant for NC EFNEP
Nutrition information:
- Per serving: 66 calories; 3 g fat(0 g sat); 2 g fiber; 10 g carbohydrates; 2 g protein; 36 mcg folate; 0 mg cholesterol; 7 g sugars; 1 g added sugars; 838 IU vitamin A; 18 mg vitamin C; 31 mg calcium; 1 mg iron; 204 mg sodium; 361 mg potassium
- Nutrition Bonus: Vitamin C (30% daily value)
Source: http://www.eatingwell.com/recipe/250275/summer-tomato-onion-cucumber-salad/