empowerme

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.

Stay in shape! People who are out of shape are most at risk for living shorter lives.

Clean it. Pitch in with the house cleaning. Not only will it score you points with your parents, but cleaning your room, vacuuming, or doing the dishes can get your heart pumping as well.

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.

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

Check out a fitness magazine to find new ideas and ways to stay motivated!

Try carrying around a water bottle to refill during the day. Keep a pitcher in the refrigerator so it’s cold and refreshing.

Breakfast On-the-Go. Don't have time to eat breakfast at home? Try whole-grain mini bagels or muffins, nuts and dried and fresh fruits that can be taken in the car (apple slices and bananas are also easy and not too messy!).

Skip the sugar. Quench your thirst with water instead of soda, and grab a banana instead of a cookie – you’ll feel better.

Do you have a TV or computer in your bedroom? If you do, ask your parents to take it out. Kids who have TVs in their rooms watch 1 1/2 hours more than their friends-and that limits family time too.  

Use heavier household items - cans of food and books as weights to create your own in-home workout.

Turn that baked potato from a dud to stud by adding veggies or salsa and eat the skin too!

Go fishing, and eat more broiled or baked fish. Fish that contain healthy oils like salmon, trout, and herring can make going fishy a way to go healthy.

Opt for Regular Sizes. It may seem like a good 'value' but there are lots of extra calories and fats in those extra-large sizes. Go for the regular or small size.

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.

Go for Whole-Wheat. Whole wheat buns have more fiber than regular white bread. Some restaurants offer wheat buns as an alternative - all you have to do is ask.

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

Sometimes packaging can be misleading! Just because a product has a fruit image on the package does not mean it is healthy! Make sure to read the label and see what is really in the foods you are buying.

Drinking H20 gives you more energy so you’ll feel good! Try drinking more water for one week and you’ll feel the difference.

Take the Family Fruit & Veggie Challenge. Use a alphabetical list of fruits and vegetables to see how many different types you can try! Check items off the list as you've tried them.