Break the fast: Start the day off smart!
Breakfast is my favorite meal of the day. My mother always made sure we started our day with foods such as eggs, oatmeal, cereal, pancakes and breakfast meats like bacon and sausage. But, breakfast can be so much more than these traditional foods that can take more time to prepare that we often have in our rush to get out the door on a weekday morning.
Here are some tips from the Academy of Nutrition and Dietetics to help you and your family get a healthy breakfast and still get out the door.
Plan Ahead
- Get ready the night before: Set the table with bowls and spoons for cereal. Get out a pan for pancakes or a blender for smoothies. Slice up some fruit and cheese.
- Keep it simple: Fancy breakfasts are wonderful when you have the time. On busy days, a sandwich, a slice of leftover pizza, or low-fat yogurt with fruit work just fine.
- Pack to-go: If there is no time to eat at home, take your breakfast to-go. Pack a brown bag breakfast for the road – or see if your school offers a breakfast program.
Include Protein/Carbs
- Carbohydrates: A high-octane carbohydrate energizes your body and brain for a busy day. Think cereal (hot or cold), bread, dinner rolls, tortillas, or even leftover rice or pasta. Choose whole grains for an extra nutrition punch (more fiber and nutrients).
- Protein: This is the missing link in most morning meals. Protein is what we need to go strong until lunch. Think a slice of Canadian bacon, an egg, a slice of lean deli meat or low-fat cheese, a container of low-fat yogurt, a scoop of low-fat cottage cheese, or a handful of nuts.
- Fruit: It’s quick and easy to add color and nutrition to your breakfast with your favorite fruits. Think fresh, frozen, canned, or dried fruit – like apples, berries, pears, bananas, grapefruit, kiwi, mangoes, oranges, or pineapple. Another great option is avocados. They are high in unsaturated (or “good”) fat and contain vitamin C, thiamin, riboflavin and beta-carotene, which forms vitamin A.
Eat well in the morning and you and your family will be on the nutrition fast track for a high-energy day.
Suzanne
Indoor activities for your family on bad weather days
Just a couple of weeks ago, many folks were watching to see if the groundhog saw his shadow. According to the tradition, if he sees his shadow there will be six more weeks of winter, but if he doesn’t, an early spring can be expected. Whether you are a follower of this tradition or not, I believe that we will see more cold days. As such, parents will continue to keep the little ones inside when the forecast calls for rain, snow or downright chilly temperatures.
Don’t let your family’s activities be hampered by the weather. There are many indoor activities that are weatherproof alternatives guaranteed to keep you and your children occupied until the sun starts shining again. Here are a few inexpensive examples of great indoor activities that you and your family can enjoy.
Museums are a great indoor playground for curious young minds with lots of hands on offerings for children. If your family is interested in history, science, the arts or culture, the museum may be for you.
Theaters and tours are other great options. Escape indoors and get lost in your local theater for an hour or two. There are many options around town that cater to the young and the young at heart. The only challenge is to decide what to see! Look for special seasonal promotions such as 2-for-1 ticket deals, free admission for kids of a certain age and same day discount deals. Take a tour of your city’s local attractions. You may see something that you didn’t see before.
Concerts and comedy shows are also good choices. From kid-centric musical performances to a comedic troupe that caters to the younger set, there are family-friendly options in most towns and cities. If you live in an area where your options are limited, have your own concert or comedy show at home. Dance, sing and laugh any inclement weather away.
Libraries and bookstores are wonderful opportunities for indoor activities. Instead of curling up at home with a good book, add a little excitement to your family’s reading repertoire at bookstores and libraries. Find storytelling sessions and other events such as performances, screenings and workshops at these popular book retreats for young visitors.
The bowling alley is another indoor activity that will spare you and your family from the inclement weather blues. Most bowling alleys are open during the day, evenings and on the weekends. On Friday nights, families can pay a discounted rate for bowling, shoes, and a complimentary snack/drink. Younger bowlers also get assistance from ramps and bumpers.
Play spaces make great indoor options where kids can burn off excess energy. At many of these places, there are opportunities to play sports and to explore imaginative environments.
A little inclement weather is no excuse for an empty agenda. Get up and get moving… even if it’s indoors. What other ideas and suggestions do you have for family friendly indoor activities?
Stephanie
Heart Healthy Tips
Thinking about what to do on Valentine’s Day for those who hold a special place in your heart? Take a look at the suggestions from the American Heart Association below. They share some practical and health conscious ideas that have more value and show a deeper love than a box of chocolates or a dozen roses ever could. The ideas are listed below. See what you think.
When you’ve finished reading, be creative! Can you come up with more ideas to show your Valentine he/she’s extra special? Enjoy the read!
- Rather than tempting your beloved with sweets, consider a gift that has more permanence. Search for a poem that describes your feelings and write it on beautiful paper for a handmade Valentine.
- Quality time is one of the most meaningful gifts. Bundle up and plan an active outing such as sledding, ice skating, gathering wood for a fire, or if you’re feeling adventurous, visit an indoor rock wall.
- If your kids are having a Valentine’s Day party at their school or day care, instead of sending candies, consider raisins, grapes, whole-grain pretzels, colored pencils or stickers as tokens of their friendly affection.
- Cooking at home is an excellent way to control what and how much you eat. Take a date to a local cooking class to practice your skills or learn a new technique.
- Prepare a romantic candlelit dinner at home using one of our heart-healthy recipes.
- Give to one another by giving back. Ask a date to volunteer with you at a local organization. Giving back is a healthy habit that can boost your mood and help beat stress.
- Use this day as an opportunity to tell your loved one how important they are to you, and share ways that you can support each other’s health and wellness. Get started by taking the My Life Check Assessment.
- Craving something sweet? Gift a beautiful fresh fruit basket to your loved one instead of giving sweets with added sugars.
- Sharing is caring – if you go out for a romantic dinner date, order one entrée to share. Many restaurant servings are enough for two – splitting will keep you from overdoing it.
- Don’t forget to love Fido, too! Give your pet a Valentine and remember to walk or exercise them daily –getting active with your pet will benefit your health and your bond with your pets.
- Take it slow – if you receive a luxurious box of chocolates from your sweetie, stick it in the freezer and enjoy in moderation over the next several weeks.
- Take a long, romantic walk with your beloved – and try to make it a regular habit. Aim for at least 150 minutes of moderately intense physical activity each week to help keep your heart healthy. You can reach this goal by walking briskly for at least 30 minutes five days each week.
Virginia
Family Meal Time
Most families have very busy lives and sharing one meal together can sometimes be difficult. There are after-school activities, sports, jobs, and other obligations that can often interfere with having a family meal. When my children had events that prohibited us from having dinner together, I planned that we would sit together at breakfast. The ritual of a daily family meal was the most important part of my day. We also had a rule that no TV or cell phones were allowed, as we ate together.
As a parent, I had the opportunity to hear the events of my children’s day and they could hear mine. It was a time to brag about a good grade on a test, an update about one of their friends, or a funny moment at school. The children enjoyed hearing about what their siblings and parents did that day or what was planned for that day. Whatever it was that we talked about, I always remembered hearing a lot of chatter and laughter. Our family meals were fun and provided a great opportunity to spend some quality time together!
For more information, check this out https://www.ag.ndsu.edu/eatsmart/eat-smart.-play-hard.-magazines-1/2009-eat-smart-play-hard-magazine/test-item
-Judy
Strength Training Benefits
It’s that time of year again. The holidays are over and the New Year is often a time where we can sort of hit “reset” on ourselves and commit to new goals. The days may feel colder and darker, and perhaps, your clothing may feel a little more snug.
Like many people, if you are committing to increasing your physical activity this year, congratulations! Daily physical activity can be very important in maintaining, managing, and losing weight. Often times when we exercise or increase our physical activity we focus on activities like walking, jogging, using a treadmill, or use other cardio-type machines. We focus on those activities that are only aerobic. But did you know that research tells us that people tend to lose and maintain more weight when they combine aerobic activities with strength activities?
When we engage in both activities, we burn more calories than when we focus on just one activity instead. The combined activities help us burn calories (lose fat) and build muscle. As a result we tend to feel stronger and leaner, and our clothing may feel a little more snug because of our big muscles! No, I joke with you. Unless you are doing strength activities with heavy, heavy weights, you will not “bulk up.” Instead, strength training activities will help you to tone your body.
To read more about the benefits of strength training and to watch short, easy to follow how-to videos, checkout http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046031 .
-Emily