empowerme

Make a Difference. Work together to think of healthier food choices that students would like to see in the cafeteria. Once you have come up with a meal plan, go together to meet with your principal to discuss trying the new, healthier foods in your lunchroom.

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.

Treat Yourself. Go for low-fat frozen yogurt, fruit popsicles, sorbets, and sherbets rather than ice cream or cookies. Sprinkles are also better than caramel or chocolate sauces.

Turn that holiday music up and dance! Take a break from watching your favorite holiday TV shows and challenge your family and friends to do jumping jacks, sit-ups, and push-ups during commercial breaks!

Pass on the Soda. Opt for water, 100% juice, or low-fat milk instead of high-fat shakes and sugary soda.

Keep a set of light hand weights handy and use them to work your arms when you're at your desk or on the phone.

Instead of a stair machine, just climb real steps or use a sturdy stepstool.

Dish it out: You'll tend to eat more if you eat directly out of a container or box. Put a handful of crackers on a plate instead of reaching into the box, and put ice cream in a bowl instead of eating it out of the carton.

Reach for the Sky. Grab a small textbook. Bend your arm up with palm facing up. Place the textbook in your hand grasping the spine of the book. Raise your arm up to the sky - extending your arm up.  Then return to the bent armed position.  Repeat 10 times then switch arms.

Before you eat, consider the portion sizes - you may be eating too much without even realizing it!

Share with others what you learn about healthy living, and you can make a difference in making an impact on childhood obesity!

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

Go colorful! Fruits and veggies come in a rainbow of colors. Look for new ones in the stores and try them all! Who knows? You may find you like a vegetable or fruit you'd never even heard of before.

When it comes to great flavor, mashed potatoes, sweet potatoes, and butternut squash have it all! Use low-fat milk or low-sodium stock instead of cream or whole milk, and it will be creamy without the extra fat and calories!

Make things fishier! Fish have omega-3s (healthy fats) and tons of vitamins to keep you healthy. Try the less fishy-tasting types if it's the flavor you don't like.

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

You might be thinking - sodas have water right? And flavor? But sodas don't add any vitamins or nutrients, and caffeine makes you pee more, meaning you lose more water than you put in.

A good question is: do you even like what you're watching? You can try activities you enjoy instead of watching shows you don't - get pick-up games going with friends outside or indoors if the weather is bad, or get your groove on to your favorite music.

Mashed veggies instead of mashed potatoes?!? Mashing steamed cauliflower with low-fat milk is a great low-cal replacement for mashed potatoes.

 Get the whole family playing together! Start a new tradition of spending Saturday or Sunday afternoon skating or playing touch football.