nutrition & fitness calendar 2

llutrition and litnell ftlendaril0ltDAY IUIIDATUIIDIIIIDAYIIIURIDATIUilDAY

Celebrate anew monthwith an

in-home dance party.Crank up the music,and get moving to the

Make yourown healthypizza. Buy

a whole-wheat pizzacrust (frozen or ready-to-serve), and topwith fresh spinach,mushroom slices, andshredded part-skimmozzarella.

Have an'AB&J"sand-

J wich usingbutter in

place of peanutbutter. lt's a tastyalternative -and containsmore iron,calcium, andvitamin E.

During TVcommercials,do "Super-

man" exercises tostrengthen yourback. Lie on yourstomach, and liftup your head,arms, and legsfor 1 0 seconds.Repeat 10 times.

lnvite friendsto meet atthe school

field for a baseball orsoftball game.Takealong unsalted peanutsand popcorn for a snack.

Toss cookedbrown ricewith chopped

cucumbers, diced toma-toes, and low-fat ltaliandressing. Serve cold orat r00m tem0erature.

minutes. You'll burncalories and strengthenyour abdominal

(reate anindoor minia-ture golf

cou6e with emptyboxes (cut off bothends) and toilet paperand papertowel rolls.

Play with Ping-Pong balls, anduse yardsticks

for clubs.

For a quickmoodbooster, peel

an orange. Not only areoranges packed withvitamin C, the scent ofcitrus can make you

Play catchwith yourlittle brother

t:$or sister. 0r offer tothrow a ball aroundwith a younger childwho lives nearby. -

Have nonfatfrozenyogurt for

dessert instead oficecream. Top it with nutsand benies for ahealthier sundae.

chips. Cut corn tortillasinto small triangles.Place on a cookie sheet,brush on a little corn

oil, and bake at 350"until crisp (about30 minutes). Servewith salsa.

Plan a tacoparty. Sup-ply cooked,

(drained). Then, haveeach friend bring ahealthy ingredient(low-fat shredded

bor who needs help.

As a family,do yard workfor a neigh-

You'll do a gooddeed - and get

For example, use leanground turkey andchopped vegetables fora nutritious twist onyour meatloaf.

I Cut out sodaI todayl trinkI water or fat-

free milk instead. Make

n+#qHl'iiH,, FAafter). Vg

(reate a'tainbow

salad.'Usecolors ofthe soectrum:red tomatoes, mandarinoranges, yellow squash,green lettuce, blue-berries, purple grapes.

-J bydoingthe'windshield wiper," Lieon your back. Raise yourlegs, and move themout and in. Repeat 10

Stretch torelax: Kneel,sit back on

your heels, and stretchyour arms straight up.Keeping your back flat,lean forward, and try totouch the groundwith your nose.

Pack a lunchwith mustardor barbecue

sauce on your sandwichinstead'of mayonnaise.Take along a piece offruit. too.

I park, andrun around with yourpet. You'll both get aworkoutl

Make a quick,tasty pastadish for din-

ner using whole-wheatpenne, cut-up sun-driedtomatoes, fresh basil,and grated Parmesancneese.

Mix plainyogurt witha little hot

sauce and a sprinklingofa dried herb likebasil. Use as a dip forraw vegetables.

For breakfasthave fiber-rich warm

oatmealwith slicedfresh strawbenies,cinnamon, and a littlebrown sugar.

ifdropping into animaginary chair, slowly

counting to1 0. Then,straighten

to a standingposition as you

count to 10 again.

Marinate fish(salmon,swordfish)

in a l itt le olive oil andfresh garlic. Cook ongrillwith red-skinnedpotatoes and onionchunks.

Make trailmixwithwhole-grain

cereal, dried cranbenies,and nuts. Divide intosmall zipper bags forready-to-go snacks.

(ount thesteps youwalk today.

The recommendeddaily goal is 10,000-can vou hit that?/deo;Weara ^c.-'

Turn a wholegrain into alight meal or

hearty side dish. Cookcouscous or quinoa. Topwith grilled, choppedvegetables (zucchini,green DeanS/

grown"signs iny0ur gr0cery srore.

fresh fruits and !:4'r'veqetables.0r l-\..Slookfor"locally I I

tVofe: Fill in the month and dates, and use these ideasfor eating healthy foods and staying active every day.

Editor's Note: ken Food 6 Fttness'" is reviewed bya registered dietitian. Consult a physician beforebeginning any major change in diet or exercise.

Henrico SchoolTimothy

Nutrition ServicesE. P. Mertz, Director

F6Bp&FffiESs"O 201 1 Besources for Educators, a divisi0n 0t CCH lncorporated This institution is an equal opportunity provider.