Warmer spring weather is finally here! With longer days and warmer temperatures brings the chance to get outside and enjoy some physical activity. Along with a well-balanced eating plan, exercise is important both for losing weight and maintaining an overall healthy body and mind.
It is recommended that adults engage in a minimum of 150 minutes each week of moderate-intensity aerobic activity or 90 minutes of vigorous-intensity activity a week. With planning ahead and setting aside time, you can easily fit 30-60 minutes of aerobic activity into your routine most days of the week. Examples of moderate-intensity aerobic activities: walking, water aerobics, bicycling (under 5 mph), tennis (doubles), or ballroom dancing. Examples of vigorous-intensity activities: race-walking, jogging, running, swimming laps, bicycling (faster than 10 mph), tennis (singles), or aerobic dancing. Be sure to chose an activity you enjoy doing!! I included some pictures of my son Corbin–he loves being active–running, playing tag, biking, soccer, you name it, he loves it. Sitting still is not his specialty–something we could learn from! 😉
Choose activities that you will enjoy and can fit into your daily schedule. If you are starting from little to no daily physical activity, begin with five to ten minutes per day. Then increase your duration every week by 10-minute increments until you are up to 30-60 minutes most days of the week. It is important to remember good nutrition is needed for physical performance; carbohydrates, proteins, fats, vitamins, minerals, and water are all a part of a well-balanced and healthy diet. No excuses anymore now that the weather is getting nicer!! Get out and get moving!! -Kelsey
Happy Earth Day! Earth day is a great day to celebrate Earth and the support for environmental protection. This is a great day to learn about the Earth but also get some activity doing so with a scavenger hunt! It’s also a beautiful day to be outside…the sun is shining and the temps are warming up again!!
Grandma Gerry (my mom) took my boys on a scavenger hunt in the yard last year. Some things they had to find were: flower, water, tree, spiderweb, antler (Corbin is demonstrating this one ;)), nest, bug, leaf, butterfly, rocks, grass, flower, dirt, water, cloud, etc. Some of these were staged and others not. Do a simple google search for lists to help you! This is a fun way to learn and be active!
Eating right on a budget can be challenging, but it can be done! Check out these tips below to help you eat healthy while watching your budget!
Plan meals around fresh produce, lean proteins, and low fat dairy items that are on sale and utilize sales and coupons. Check store flyers and coupons for additional savings. Compare brands to choose the lowest price. Once you’ve identified the sale items, incorporate them into simple meals—baked, grilled, or broiled meats and fish, add veggies (frozen or canned…or fresh if on sale), and whole grains (brown/wild rice, whole grain noodles, etc…or even a potato—which is cost effective).
Create a shopping list and weekly eating plan and stick to it! Prioritize your food dollars with nutrient rich choices. Prepare your meals with similar ingredients to keep your grocery list minimized. Skip highly processed and packaged foods. They are not so healthy and can add up in spending.
Choose low-cost recipes and meals. Recipes with fewer ingredients are often cheaper and quick to make.
Shop fruits and veggies in season—seasonal produce is at its peak flavor and typically sold at a lower price.
Canned and frozen fruits and veggies can be just as nutritious and offer an alternative to fresh in regards to being more budget friendly. Be sure to check the ingredients and label to avoid items with high or added sugars or salt.
Meat, chicken, and fish are often the highest dollar ingredient in a recipe. Consider buying a larger quantity of meat that is on sale and preparing extra for a few meals. You can also incorporate more non-meat proteins into meals such as beans, nuts, and eggs.
Save leftovers! Freeze them for a later date. Or, keep them in the fridge and eat within a few days.
You can also double a recipe so you’ll have extra for easy meals later that week.
Reduce waste- make the most of your food spending by cutting down on waste. Plan to use highly perishable items first and save more hearty items for later in the week. Incorporate this into your planning!
Tips: Low-Cost Healthy Cooking
• For canned veggies and beans, drain and rinse them before using.
• For frozen veggies, use those without added sauces.
• For canned fruit, drain and rinse it if canned in syrup.
• For frozen fruit, make sure it has no added sugar by checking the ingredient list.
• Cook with less processed grains like regular oats and rice. They cost less than the instant type.
• Drink water with meals instead of buying soda and alcohol.
• For beef, cook with chuck or bottom round roast. These cuts have less fat and cost less. They need to be covered during cooking and cooked longer to make the meat tender.
• When cooking ground meat, drain and rinse it under hot water after cooking.
We all know we are supposed to eat fruits and veggies…and more of them, but the actually doing it part we struggle with. Today’s post gives you some ideas on ways to get your 5 servings a day of fruits and veggies. Remember one serving is equal to 1 cup raw or 1/2 cup cooked. Fruits and veggies are loaded with vitamins and minerals and aid in disease prevention. Including more fruits and veggies in your diet doesn’t have to be a challenging task! And now is a great time to work on improving your intake with more of them since we are home more right now!! Here are some suggestions to help you boost your intake.
1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini. 2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.
Source: Academy of Nutrition and Dietetics: www.eatright.org. http://www.eatright.org/nnm/handoutsandtipsheets/#.UyHnjs47Bw0
Do you have your Easter baskets all ready for the little (or big) kids in your life? Easter baskets are usually filled with all kinds of goodies and I like to think of them being just as exciting as getting your Christmas stocking! My family has all kinds of funny stories about the big search for finding our Easter baskets and of course what we find inside is even more exciting! The candy aisles at the store are filled with all kinds of goodies, but let us not forget that there are plenty of other non-junk food options to fill your Easter baskets with. Here are some ideas for you:
• Sidewalk chalk
• Color Dotz by Crayola (color your bath water with them!) • Books • Coloring books
• Stuffed animals
• Sunglasses
• Shoes
• Socks
• Hair accessories for girls
• Mini cars or planes for boys
• Nail polish
• Gift certificate to the movies or iTunes
• Magazine subscription
• Jump rope
• Yo-yo
• Pencils, crayons, markers
Happy Easter!! I wish you all a blessed and blissful day!
