empowerme

Whole grain pita or crackers dipped in hummus make a great snack.

Got chores? Make them fun! Use music and get active while cleaning, Head outside and help in the garden, or climb the stairs extra times as you clean to get more exercise!

 Eat dinner as a family at least one night a week, and then go for a walk together.

Create a cookbook with all of your favorite healthy recipes and make copies for your family and friends. Then make a potluck dinner and have everyone bring the recipe they gave for the cookbook.

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.

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

Turn off the TV during family meal time and ask your family members to tell you about their day.

Avoid Double Meat and Bacon. A serving size of meat is 2-3 ounces - about the size of a deck of cards.  You're probably getting well over that with a single meat patty.  Bacon is also high in calories and fat.

Toaster Treats. Frozen whole-grain waffles take almost no time to make. Top them with berries, low-sugar apple sauce or sliced bananas instead of syrup.

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.

Skin it. Remove the skin from chicken and turkey before eating.

How can you tell if you drink enough water? The color of your pee! If it’s clear or light yellow you’re fine, but darker yellow means trouble. Time for some water.

Choose low-fat or fat-free milk or 100% juice to get vitamins, build strong bones, and reduce the risk of illness. Aim for 3 cups of milk a day and drink only 100% juice.

Outside? Get creative! Get a group together to play any sport you like. Create an obstacle course or play Olympics with different made-up activities you can do in your neighborhood.

When deciding what kind of bread, pasta, pita or tortilla to eat - choose 100% whole wheat!

On Valentine's Day, give yourself a gift of a healthy heart by staying away from the really sweet stuff and instead eating a little bit of dark chocolate - it may improve your heart health.

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.

Get at least 9 hours of sleep every night.

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

Sugar...not so sweet. Reduce extra sugars, including sodas and juices.