Tips help add physical activity to busy families
Physical activity is important for children and adults of all ages. Being active as a family can benefit everyone. Adults need 2 and ½ hours a week of physical activity, and children need 60 minutes a day.
Follow these tips to add more activity to your family’s busy schedule.
■ Set specific activity times. Determine time slots throughout the week when the whole family is available. Devote a few of these times to physical activity. Try doing something active after dinner or begin the weekend with a Saturday morning walk.
■ Plan and track your progress. Write your activity plans on a family calendar. Let the kids help in planning the activities. Allow them to check it off after completing each activity. When kids feel like they have input, they are often inspired to complete the activity.
■ Include work around the house. Involve the kids in yard work and other active chores around the house. Have them help you with raking, weeding, planting or vacuuming. Very young children can pick up toys and help with other small tasks.
■ Use what is available. Plan activities that require little or no equipment or facilities. Examples include walking, jogging, jumping rope, playing tag, and dancing. Find out what programs your community recreation center offers for free or minimal charge.
■ Build new skills. Enroll the kids in classes they might enjoy such as gymnastics, dance, or tennis. Help them practice. This will keep things fun and interesting, and introduce new skills!
■ Plan for all weather conditions. Choose some activities that do not depend on the weather conditions. Try mall walking, indoor swimming, or active video games. Enjoy outdoor activities as a bonus whenever the weather is nice.
■ Turn off the TV. Set a rule that no one can spend longer than 2 hours per day playing video games, watching TV, and using the computer (except for school work).
Instead of a TV show, play an active game, dance to favorite music, or go for a walk. If you do choose to let your kids have screen-time, make sure they are getting lots of breaks to move and stretch.
■ Start small. Begin by introducing one new family activity and add more when you feel everyone is ready. Take the dog for a longer walk, play another ball game, or go to an additional exercise class.
■ Include other families. Invite others to join your family activities. This is a great way for you and your kids to spend time with friends while being physically active. Plan parties with active games such as bowling or an obstacle course, sign up for family programs at the YMCA, or other recreational club.
■ Treat the family with fun physical activity. When it is time to celebrate as a family, do something active as a reward. Plan a trip to the zoo, park, or lake to treat the family. Check out the bike path, walking paths, and splash parks.
Go to www.myplate.gov for more information and fun tips.
SPINACH FETA TURNOVERS
Makes 4 Servings
361 Calories per Serving
2 large eggs
1 pkg. (10 oz.) frozen leaf spinach, thawed, squeezed dry and chopped
¾ cup crumbled feta cheese 2 garlic cloves, minced
¼ tsp. pepper
1 tube (13.8 oz.) refrigerated
pizza crust
Refrigerated tzatziki sauce,
optional
In a small bowl, whisk eggs; reserve 1 tablespoon egg. Set aside. In a large bowl, combine the spinach, feta cheese, garlic, pepper and remaining eggs.
Unroll the pizza dough; roll into a 12-inch square. Cut into four 3-inch squares. Top each square with about ⅓ cup spinach mixture. Fold into a triangle and pinch edges to seal. Cut slits in top, brush with reserved egg.
Place on a greased baking sheet. Bake at 425 degrees for 10-12 minutes or until golden brown. If desired, serve with tzatziki sauce.
MOROCCAN FLATBREADS
Makes 6 Servings
423 Calories per Serving
1 ½ lbs. ground lamb 1 ½ cups chopped zucchini
1 ¼ cups medium salsa
2 cups julienned carrots,
divided
½ cup dried apricots, coarsely
chopped
2 tablespoon apricot preserves 1 tablespoon grated lemon zest 1 tablespoon Moroccan
seasoning
½ teaspoon garlic powder 3 naan flatbreads
⅓ cup crumbled feta cheese 2 tablespoons chopped fresh
mint
In a large skillet over mediumhigh heat, cook ground lamb 8 minutes or until no longer pink, breaking up into crumbles; drain.
Add zucchini, salsa, 1 cup carrots, apricots, preserves, lemon zest, Moroccan seasoning and garlic powder. Cook and stir until heated through and the zucchini is crisp-tender, about 7 minutes.
Spoon lamb mixture over naan. Top with remaining carrots, feta and mint. Cut into wedges.