Week 6: Make Family Time, Fitness Time

May 7, 2018

Merging Family and Fitness 



   Having trouble making time for your family and your fitness? Well we have a solution, make some family time, fitness time! There are many activities that family members of all ages can enjoy together!

               Walking is something that people of all ages can do, young or old, and it costs nothing! Children and grandparents can do it, and the dog can come too. Swimming can also be done year round as a family, as long as you have access to an indoor pool. Biking and in-line skating are other fun options. Exercise classes such as yoga, martial arts, and dance are family options that the whole family can participate in too!

               Want some other ideas? Here are 101 Tips for Family fitnesshttps://www.shapeamerica.org/publications/resources/101_Tips_for_Family_Fitness_Fun.aspx

               Unfortunately, this generation is the first where some parents will outlive their kids, due to


the increasing prevalence of childhood obesity. Now more than ever, it is important to be a role model for your children. Drink more milk and water, choose healthier options, and live a physically active lifestyle


   Ways to get Kids Involved!

               Involving young children and teens in planning meals, shopping for food and meal preparation, not only teaches them some very important life skills, but it also improves their attitude towards trying new foods! Want some ideas to get your children involved? Here are a few:

  • Mean Green Cleaning Machine: Let them wash fruits and vegetables when preparing them for cooking or eating

  • Pick a Peck!: When shopping, let them select a few fruits or vegetables to try… or several!

  • Tear it up!: Let them tear the lettuce for salads and sandwiches

  • Peel and Slice: Let your older kids peel and slice carrots, cucumbers, potatoes.. the list is endless!

  • Take Charge (for teens): Set some ground rules around evening meals and then out your teen(s) in charge of a meal once or twice a week

*Source: Fruits and Veggies More Matters: http://www.fruitsandveggiesmorematters.org/


Eat more Fruits and Vegetables

               Having fruits and vegetables on hand at home is a great step towards helping you get 5 cups a day. But you also need to think about preparation; what’s the best way to prepare today’s pick of the crop? Variety is key- even when it comes to preparation!

               Though there are almost as many ways to fix fruits and vegetables as there are types, how we

prepare them does make a difference. Eating a piece of fruit or a serving of vegetables raw is an ever- popular opinion and a nutritious one as well. Generally, less cooking means more nutrition- especially when it comes to less- stable nutrients like vitamin C and potassium. But careful cooking can enhance produce’s positive qualities. Minimal cooking methods such as stir-fry, steaming, or poaching brighten color and height flavor, and are acceptability popular choices. Grilling or roasting vegetables can simplify meal preparation, cut down on cleanup time and increase healthy options for mealtimes. Another preparation tip- don’t cut up your fruits and vegetables too early- they retain their nutrients better if they aren’t over-exposed to air. Today’s zip-type plastic bags and sealing a plastic ware help keep them appetizing and full of nutrients. 

               No matter how we fix them, fruits and vegetables offer so much flavor and eye-appeal that they need little help to become start of the plate!


Recipes of the Week: Kid Friendly Ideas!

   ~Banana Hot Dog

  • Ingredients:

    • 1 banana

    • 1 hot dog bun (preferably whole wheat or potato for extra fiber and protein)

    • 1 tablespoon peanut butter

    • 1 tablespoon jelly, fruit preservers, jam or even some fresh fruit!

  • Instructions:  Spread the peanut butter over the hot dog bun, and then peel the banana and place it inside of the bun. Finally add jelly to the top of the bun and enjoy!

   ~Sweet Potato Tater Tots

  • Ingredients:

    • 3 cups sweet potatoes

    • 1 cup grated, raw parmesan cheese

    • Salt and pepper to taste

  • Instructions:

  1. Peel and quarter sweet potatoes

  2. Boil the potatoes until they are just starting to get tender, but aren’t cooked through yet.

  3. Let the potatoes cool, and then place them in a food processor. Pulse the sweet potatoes until small crumbles form

  4. Place both the sweet potatoes and the parmesan cheese in a bowl, and then mash them together with your hands until they well combined and then make small balls.

  5. Place the ball onto a cookie sheet and bake at 425° for 10-15 minutes, turning every 5 minutes to cook them evenly on all sides. Let them cool and then enjoy!

*Source: http://realfoodrn.com/baked--‐sweet--‐potato--‐tots/


FitEx Fitness

        Exercise of the week: Wall Sit

              Wall sits can be done anywhere there’s a wall! Hold the position for as long as you can and then repeat it as often as you want!


Team Talk: “Over Half Way!”

               Now that your team is over half way through FitEx, it is a great time to start thinking about what you are going to do to stick with  your activity level and eating the recommend amounts of fruits and vegetables. A team pot luck dinner with healthy food options is a great way to get together, have some fun, and share healthy recipes! You can also talk about ways to stick with the healthy lifestyle changes you made during FitEx and get ideas on how to keep it up once the program is over!


FitEx and Beyond

     Step 5: Identify a small group of fitness friends that you can count on once FitEx is complete. Select friends who will help you celebrate success and stick to your goals. Share your 6-month SMART goals for physical activity with each other. If your fitness friends haven’t set a SMART goals yet, help them to do so!


       Most of the strategies that we have talked about so far target things that you would do by yourself. We all know most great things that occur in our life are the result of ourselves and our family, friends, or even co-workers who support us. The team structure of FitEx is designed to create a group of people that are supportive.

      In these last few posts, we are going to talk about strategies that you and your friends, family, and co-workers can all do together when the official 8-weeks of FitEx are complete. Getting support from others can take on many forms. For children, it could be a parent walking with them to a neighborhood park. For spouses, it could be alternating days taking care of the kids for an hour to allow both partners to exercise. For people of all age it could be the creation of a buddy system with a chose friend. “Fitness friends” can help motivate, keep track of, and exercise with one another. By exercising together or reporting to each other,  you hear positive feedback from someone that cares about you!



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