nutrition & fitness calendar 2
TRANSCRIPT
llutrition and litnell ftlendaril0ltDAY IUIIDATUIIDIIIIDAYIIIURIDATIUilDAY
Celebrate anew monthwith an
in-home dance party.Crank up the music,and get moving to the
Make yourown healthypizza. Buy
a whole-wheat pizzacrust (frozen or ready-to-serve), and topwith fresh spinach,mushroom slices, andshredded part-skimmozzarella.
Have an'AB&J"sand-
J wich usingbutter in
place of peanutbutter. lt's a tastyalternative -and containsmore iron,calcium, andvitamin E.
During TVcommercials,do "Super-
man" exercises tostrengthen yourback. Lie on yourstomach, and liftup your head,arms, and legsfor 1 0 seconds.Repeat 10 times.
lnvite friendsto meet atthe school
field for a baseball orsoftball game.Takealong unsalted peanutsand popcorn for a snack.
Toss cookedbrown ricewith chopped
cucumbers, diced toma-toes, and low-fat ltaliandressing. Serve cold orat r00m tem0erature.
minutes. You'll burncalories and strengthenyour abdominal
(reate anindoor minia-ture golf
cou6e with emptyboxes (cut off bothends) and toilet paperand papertowel rolls.
Play with Ping-Pong balls, anduse yardsticks
for clubs.
For a quickmoodbooster, peel
an orange. Not only areoranges packed withvitamin C, the scent ofcitrus can make you
Play catchwith yourlittle brother
t:$or sister. 0r offer tothrow a ball aroundwith a younger childwho lives nearby. -
Have nonfatfrozenyogurt for
dessert instead oficecream. Top it with nutsand benies for ahealthier sundae.
chips. Cut corn tortillasinto small triangles.Place on a cookie sheet,brush on a little corn
oil, and bake at 350"until crisp (about30 minutes). Servewith salsa.
Plan a tacoparty. Sup-ply cooked,
(drained). Then, haveeach friend bring ahealthy ingredient(low-fat shredded
bor who needs help.
As a family,do yard workfor a neigh-
You'll do a gooddeed - and get
For example, use leanground turkey andchopped vegetables fora nutritious twist onyour meatloaf.
I Cut out sodaI todayl trinkI water or fat-
free milk instead. Make
n+#qHl'iiH,, FAafter). Vg
(reate a'tainbow
salad.'Usecolors ofthe soectrum:red tomatoes, mandarinoranges, yellow squash,green lettuce, blue-berries, purple grapes.
-J bydoingthe'windshield wiper," Lieon your back. Raise yourlegs, and move themout and in. Repeat 10
Stretch torelax: Kneel,sit back on
your heels, and stretchyour arms straight up.Keeping your back flat,lean forward, and try totouch the groundwith your nose.
Pack a lunchwith mustardor barbecue
sauce on your sandwichinstead'of mayonnaise.Take along a piece offruit. too.
I park, andrun around with yourpet. You'll both get aworkoutl
Make a quick,tasty pastadish for din-
ner using whole-wheatpenne, cut-up sun-driedtomatoes, fresh basil,and grated Parmesancneese.
Mix plainyogurt witha little hot
sauce and a sprinklingofa dried herb likebasil. Use as a dip forraw vegetables.
For breakfasthave fiber-rich warm
oatmealwith slicedfresh strawbenies,cinnamon, and a littlebrown sugar.
ifdropping into animaginary chair, slowly
counting to1 0. Then,straighten
to a standingposition as you
count to 10 again.
Marinate fish(salmon,swordfish)
in a l itt le olive oil andfresh garlic. Cook ongrillwith red-skinnedpotatoes and onionchunks.
Make trailmixwithwhole-grain
cereal, dried cranbenies,and nuts. Divide intosmall zipper bags forready-to-go snacks.
(ount thesteps youwalk today.
The recommendeddaily goal is 10,000-can vou hit that?/deo;Weara ^c.-'
Turn a wholegrain into alight meal or
hearty side dish. Cookcouscous or quinoa. Topwith grilled, choppedvegetables (zucchini,green DeanS/
grown"signs iny0ur gr0cery srore.
fresh fruits and !:4'r'veqetables.0r l-\..Slookfor"locally I I
tVofe: Fill in the month and dates, and use these ideasfor eating healthy foods and staying active every day.
Editor's Note: ken Food 6 Fttness'" is reviewed bya registered dietitian. Consult a physician beforebeginning any major change in diet or exercise.
Henrico SchoolTimothy
Nutrition ServicesE. P. Mertz, Director
F6Bp&FffiESs"O 201 1 Besources for Educators, a divisi0n 0t CCH lncorporated This institution is an equal opportunity provider.