empowerme

To gain the maximum benefits from play time, engage in moderate to vigorous activity at least half the time.

Climb it. Turn your stairs into a stair master! Take 3 trips up the stairs in your house or do step-ups on one step to turn a normal activity into exercise.

Go Light on the Sauce. There are lots of hidden calories in mayo, sour cream, salad dressing and other sauces. Go easy on them.

Spend Valentine's Day with your friends and family. Instead of sitting around snacking - get moving, run, skate, play, bowl and have fun!

Stay active during TV time. Use commercial breaks as a time to do jumping jacks, push-ups, or crunches. If you love your TV, you'll have a six-pack in no time.

Help Shop. Shop 'till you drop! Choose the fruits and vegetables at the supermarket and then help prepare the dinner that you love.

I dare you by the end of the day to complete 50 of each of the following: Jumping jacks, Sit-ups, Push-ups, and Lunges.

Add it On. Add fruits and vegetables to foods you already love. Try adding frozen peas to mac'n'cheese, veggies on top of pizza, and slices of fruit on top of breakfast cereals or low-fat ice-cream.

Crab Crawl. Sit on the floor with your feet flat on the floor. Lean back and place hands flat on the floor. Lift your bottom off the floor and put your weight on your hands and feet - like a crab.  Then crab crawl around your room from wall to wall.

Snacks that contain lots of fiber, like fruits, veggies, low-fat dairy products and whole-grain foods are great for your body because they help you stay full longer.

Try All-Fruit Spreads. Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries.

From squash to green beans, colorful low-cal veggies make awesome side dishes.

Drinking enough H20 makes you feel better, have more energy, and look better. 'Really?' - you're thinking.  Try replacing sodas (even diet sodas!) with water for one week and you'll see and feel the difference.

Save some money by signing up for yoga or dance classes through your local recreation department.

Go 100% Whole Grain. 100% whole-grain, fiber-containing cereals served with low or fat-free milk are a healthier alternative to sugary cereals. Whole-wheat muffins with smashed banana are easy and tasty as well.

Visit your local public library and check out free fitness videos and books, to learn more great ideas for exercising both indoors and outdoors. You can also check out cookbooks that feature healthy meals and snacks that are easy to prepare.

The average kid spends 4-5 hours a day in front of a screen. Cut it down to 1-2 hours each day. Shift that time to making your community healthier.

Meat and poultry are favorite sources of essential protein yet they can be high in fat, especially unhealthy saturated fat and cholesterol. Use only lean cuts of meat and reduced-fat meat products.

Fresh fruit with some low-fat or fat-free yogurt is a great way to start the day. Mix up the fruits you use for variety.

Caffeine in cola drinks can make you pee more frequently and lose more body fluids than you are gaining.