empowerme

Twist it. Play games that get you moving, twisting and running. Organize the kids on your block to play a huge game of capture the flag!

Get plenty of ZZZs: While you're sleeping, your body grows and recovers from your days activities. If you don't give your body enough time to recover, it can catch up with you over time. Kids should get at least 9 hours of sleep every night.

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!

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

Get at least 9 hours of sleep every night.

Drink water before eating: If you drink a big glass of water before you sit down to eat, you'll feel fuller and won't be tempted to eat as much.

Improve healthiness of your meal by swapping out white rice for brown rice.

Breads, breakfast cereals, and prepared foods, including soups may be high in salt and/or sugar. Read food labels for content and choose high-fiber, low-salt and low sugar options.

A great way to strengthen your calves and ankle muscles is by rising up and down on your toes 10 times and then repeating two to three more times.

Add extra nutrients to your salad by adding garbanzo beans (or any type of bean).

When you go shopping with your family, pick a new fruit or vegetable (or several!) to try.    

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.

If you're being vigorously active for a long period of time, you'll need plenty of water while exercising to avoid dehydration. How can you tell if you are getting enough water? The color of your pee! If it's clear or light yellow you're fine, but darker yellow means trouble. Start chugging!

Don't fall for the super-size option or the ogre-sized candies! Bigger does not mean better when deciding on a meal or snack. Enjoy smaller portions of your favorite foods so you can enjoy them, while staying healthy.

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

Improve your balance by standing on one leg at a time!

Vegetable Dippers. Chop raw vegetables into bite-sized pieces. Try bell peppers, carrots, cucumbers, broccoli, cauliflower and celery and dip your favorites into low-fat or fat-free dressings. Dip tip: read the food label of sauces and dressings to make sure they are not overloaded with saturated fat and salt.

Wait more than a second for seconds: Eat a moderate first serving of food. Then, wait a few minutes before going back for seconds. It takes twenty minutes for your stomach to tell your brain that its full, so after waiting you might find that you're no longer hungry enough for that second helping.

Eat fat-free (skim) or low-fat dairy products every day. 1% or skim milk, yogurt, and cheese will give you the calcium you need to make your bones stronger.

Speak up to your parents about buying healthier food at the grocery store to keep in the house.