March 2018 Newsletter

7 Spring Break Tips To Keep Kids Active

From the beginning of the year, kids start looking forward to their spring break. It’s a time to relax from the workload of school, have fun and enjoy a little freedom. That said, it’s still recommended children get 60 minutes of exercise or activity every day! While many kids see spring break as a time to “veg out” on the couch, plan ahead and make sure their spring break is not only full of fun but also of activity. Here are seven fun ways to keep your kids active over spring break.

  1. Find an Adventure Sport — As a Family
    Think outside of the box for this one and find a sport or activity near your home you haven’t tried yet. Going to a rock climbing gym is a fantastic option.

Rock climbing is a great cardiovascular activity and helps to build strength and muscle endurance, too. Other options include kayaking, zip lining and so much more. The idea behind this style of exercise is that your kids are having so much fun they won’t realize they’re working out, too! So the more adventure the better.

  1. Go On a Scavenger Hunt
    This one takes a little bit more effort, but the amount of fun to be had makes it worth it. You can make clues leading around your house, your neighborhood or a park. Have your children invite friends over and make it a team activity — complete with prizes!
  2. Create an Obstacle Course
    By using everyday household items, you can create a fun obstacle course for your kids to run through. This is a great alternative to playing outside if the weather isn’t cooperating. Jump though hoops, crawl under broomsticks, carry canned goods during a shuttle run — let your creative juices flow and see how a transformed space can inspire some family fun.
  3. Go for a Hike
    Hiking is a fun family-friendly activity that also works up quite the sweat! Do a quick search to see what trails are nearby. Many hiking websites will even rate them by length and difficulty, so you can find one that meets the criteria perfect for your family. Take it a step further and pack a picnic lunch to enjoy during your journey.
  4. Plant a Garden
    Spring is the perfect time to start a garden. Preparing the ground for planting takes a lot of hard work, from digging holes, weeding flowerbeds and more. While working on the garden, you can discuss the importance of healthy eating with your children and let them choose some of their favorite fruits and vegetables to plant.
  5. Go to the Zoo
    What kid doesn’t love going to the zoo? Spending a day looking at the animals is a lot of fun but also requires lots of walking. Your kids won’t even realize you are sneaking more activity into their day.
  6. Take Daily Family Walks
    Spending a few minutes before or after dinner going on a family walk is not only an excellent opportunity for family bonding but also a great source of exercise. Embrace the spring weather and get out into the fresh air together.

Making spring break more active isn’t as hard as you’d think. Most importantly, staying active benefits the whole family — and it’s a win-win because you get to spend time with your kids.

Healthy Living Tip
Choose white meat. Cut out red meat. Red meat has been repeatedly established to increase colon cancer risk. Cut out red meat (or at the very least, limit your consumption). Substitute red meat with white meat such as chicken and fish. Increase your fish intake which seems protective against cancer. Fish also has healthy fats, a large source of omega-3 fatty acids, protein, and vitamin D.

Healthy Transformations

Quinoa Veggie Salad
 •  ⅛ tsp garlic
 •  ½ cup Quinoa
 •  ½ tsp vinegar, balsamic
 •  ¼ cup carrots
 •  cup onion
 •  ⅛ cup Corn, yellow fresh or frozen
 •  ⅛ tsp cilantro
 •  cup onions, red
 •  ½ medium tomato
 •  ⅛ cup cucumber
 •  cup bell pepper, yellow or red
 •  ½ tsp oil, canola
 •  1 tsp oil, olive

Spices / Flavoring
 •  tsp salt, lite
 •  tsp black pepper
Heat the canola oil in a saucepan over medium heat.Cook and stir the garlic and 1/4 cup onion in the hot oil until the onion has softened and turned translucent, about 5 minutes.Pour in the water, 2 teaspoons salt, and 1/4 teaspoon black pepper and bring to a boil.Stir the quinoa into the mixture, reduce heat to medium-low, and cover.Simmer until the quinoa is tender, about 20 minutes. Drain any remaining water from the quinoa with a mesh strainer and transfer to a large mixing bowl.

Refrigerate until cold.

Dice onion, dice bell pepper, dice cucumber, dice tomato, dice carrots, grate garlic and chop cilantro.

Stir the tomato, carrots, bell pepper, cucumber, corn, and red onion into the chilled quinoa. Season with cilantro, mint, 1 teaspoon salt, and 1/4 teaspoon black pepper.

Drizzle the olive oil and balsamic vinegar over the salad

gently stir until evenly mixed.

34g carbs, 7g protein, 11g fat, 6g fiber, 263 calories