Wall Ball: Directions for kids: this game is best played in groups of three or four kids. Start by facing a wall and designate an order: player 1, 2, 3, and 4. Player 1 throws a tennis ball against a wall and then moves out of the way. Player 2 then tracks the balls, runs to retrieve it, and from that spot, throws it against the wall. Players 3 and 4 follow suit. Each player must retrieve the ball after only one bounce.
To increase difficulty and add fun. Incorporate the following progression: Kids should learn to throw with both hands. This improves coordination, increases, bodily strength, and helps avoid overuse injuries on one side of the body. So every other game plyed should be based on each participant throwing with their nondominant hand. Not only is this difficult, but tremendously fun to master.
The Benefits: Cardiovascular fitness, tactical thinking, greater strength.
Dynamic "Simon Says" Directions for kids: Just like tag, this conventional game is fun, but can also be a great fitness-oriented experience when played with certain rules. "Simon" should create the game so that the commands incorporate one of the following: Running, Jumping, Crawling, Climbing, Skipping, Throwing or Kicking.
Don't just stay in place: Make the participants move from one place to another. For example "Simon says: Run to the nearest tree," or "Simon says: Skip for 10 seconds." Also, play the game at warp speed. That is have each Simon command come right after the other so that the participants are constantly moving and changing direction.
The Benefits: Cardiovascular fitness, improved coordination, greater strength
Thursday, March 26, 2009
Games for Kids
BALLOON UP:
Blow up 8 to 20 balloons(depending on how many kids are participating). Start by throwing one balloon up in the air - the objective is for you to keep all the balloons from touching the ground. Every 10 seconds, throw another balloon into the mix. This is a great game to do with a group of kids.
To increase difficulty and add fun. Incorporate the following progressions:
In groups, each participant is allowed to touch a balloon only once. Someone else must hit the balloon before they are allowed to hit it again.
You can use only your right hand, left knee, right elbow, and so on.
The benefits: Better hand-eye coordination, Improved agility, Cardiovascular fitness.
TAG VARIATIONS:
One-Legged Tag: All participants must be on one foot the entire time.
Small Area Tag: Make the playing field a small area, so that participants must stay within close quarters during the game. Less running, but much more tactical thinking.
Monkey Tag: Each participant must squat down and stay in that position the entire time. They can run, jump, and side skip to move and avoid being tagged, but they must do so from this deep squatted position.
Crawling Tag: Each participant must be on all fours and bear crawl during the entire game.
The benefits: Cardiovascular fitness, improved agiltiy speed, greater strength and flexiblity
Blow up 8 to 20 balloons(depending on how many kids are participating). Start by throwing one balloon up in the air - the objective is for you to keep all the balloons from touching the ground. Every 10 seconds, throw another balloon into the mix. This is a great game to do with a group of kids.
To increase difficulty and add fun. Incorporate the following progressions:
In groups, each participant is allowed to touch a balloon only once. Someone else must hit the balloon before they are allowed to hit it again.
You can use only your right hand, left knee, right elbow, and so on.
The benefits: Better hand-eye coordination, Improved agility, Cardiovascular fitness.
TAG VARIATIONS:
One-Legged Tag: All participants must be on one foot the entire time.
Small Area Tag: Make the playing field a small area, so that participants must stay within close quarters during the game. Less running, but much more tactical thinking.
Monkey Tag: Each participant must squat down and stay in that position the entire time. They can run, jump, and side skip to move and avoid being tagged, but they must do so from this deep squatted position.
Crawling Tag: Each participant must be on all fours and bear crawl during the entire game.
The benefits: Cardiovascular fitness, improved agiltiy speed, greater strength and flexiblity
What our kids need
Calcium: Vital for building strong, dense bones. Also important in many cell and muscle functions.
Calcium's a concern for children of all ages, But especially among young children and girls between 9 and 13
Green leavy vegtables, broccoli, oranges, milk and other dairy products are a good source.
Iron: Helps our bodies produce energy, as well as maintain a healthy immune system.
Infants and adolescent girls.
Lean red meats, legumes, tofu, green vegetables, mushrooms and tomatoes are a good source.
Vitamin D: Builds strong bones and teeth, fights inflammation, and protects against diabetes, heart disease, and cancer.
More than half of all children have inadequete levels of vitamin D in their blood.
Milk, eggs, salmon, and shrimp. For infants, the American Academy of Pediatrics recommends providing vitamin D supplements. 15 minutes in the sun is also a rich source of vitamin D.
Vitamin E: Promotes healthy cell communication, fights off free radicals, and guards our skin against ultraviolet light.
For children ages 1 to 8, only 48 percent meet their daily requirements.
Sunflower seeds, almonds, olives, papaya, spinach and blueberries are a good source.
Fiber: Normalizes blood sugar levels to fight against diabetes, maintains cholesterol levels, and aids satiety.
According to a USDA report, only 3 percent of children eat an adequate amond of fiber.
Whole fruites(not juice), whole grains, beans, lentils, peas, berries, cauliflower, spinach and carrots are a good source.
Calcium's a concern for children of all ages, But especially among young children and girls between 9 and 13
Green leavy vegtables, broccoli, oranges, milk and other dairy products are a good source.
Iron: Helps our bodies produce energy, as well as maintain a healthy immune system.
Infants and adolescent girls.
Lean red meats, legumes, tofu, green vegetables, mushrooms and tomatoes are a good source.
Vitamin D: Builds strong bones and teeth, fights inflammation, and protects against diabetes, heart disease, and cancer.
More than half of all children have inadequete levels of vitamin D in their blood.
Milk, eggs, salmon, and shrimp. For infants, the American Academy of Pediatrics recommends providing vitamin D supplements. 15 minutes in the sun is also a rich source of vitamin D.
Vitamin E: Promotes healthy cell communication, fights off free radicals, and guards our skin against ultraviolet light.
For children ages 1 to 8, only 48 percent meet their daily requirements.
Sunflower seeds, almonds, olives, papaya, spinach and blueberries are a good source.
Fiber: Normalizes blood sugar levels to fight against diabetes, maintains cholesterol levels, and aids satiety.
According to a USDA report, only 3 percent of children eat an adequate amond of fiber.
Whole fruites(not juice), whole grains, beans, lentils, peas, berries, cauliflower, spinach and carrots are a good source.
Eat the Rainbow
Blue/Purple: Blue and purple foods get their colors from the presence of a unique set of flavonoids called anthocyanins. Flavonoids in general are known to improve cardiovascular health and prevent short-term memory loss, but the deeply pigmented anthocyanins go even further. Researchers at Tufts University have found that blueberries may make brain cells respond better to incoming messages and might even spur the growth of new nerve cells, providing a new meaning to smart eating.
Superpower: Blue foods make you the smartest kid in the class!
Eggplant: A pigment called nasunin is concentrated in the peel of the eggplant, and studies have shown it has powerful disease-fighting properties. Simplify eggplant parmesan by baking 1/2-inch-thick slices and layering them with marinara and cheese.
Radish: Nutritional benefits vary among the many varieties of radishes, but they share an abundance of vitamin C and a tendency to facilitate the digestive process. Try serving thinly lsiced radishes on a bagel with low-fat cream cheese and black pepper.
Blackberry: One cup of berries contains 5 percent of your child's daily folate and half the day's vitamin C. Try pureeing blackberries, then combining with olive oil and balsamic vinegar for a super healthy salad dressing.
Beet: This candy-sweet vegatable derives most of its color from a cancer-fighting pigment called betacyanin. The edible root is replete with fiber, potassium and manganese. Toss roasted beet chunks with toasted walnuts and orange segments, or grate them raw into salads.
Blueberry: The most abundant source of anthocyanins has more antioxidant punch then red wine and it helps the body's vitamin C do its job better. Sprinkle blueberries into oatmeal, cereal or yogurt, or mix with almonds and a few chocolate chips for a quick trail mix.
Purple Grape: Some reseachers believe that, depite their high-fat diets, the French are protected from heart disease by their mass consumption of grapes and wine. Look for a deeper shade of purple-that's an indication of a high flavonoid concentration. Try freezing grapes in the dead of summer for a cool, healthy treat.
Plum: Another rich source of antioxidants, plums have also been shown to help the body better absorb iron. Roast chunks in the oven and serve warm over a small scoop of vanilla ice cream.
Superpower: Blue foods make you the smartest kid in the class!
Eggplant: A pigment called nasunin is concentrated in the peel of the eggplant, and studies have shown it has powerful disease-fighting properties. Simplify eggplant parmesan by baking 1/2-inch-thick slices and layering them with marinara and cheese.
Radish: Nutritional benefits vary among the many varieties of radishes, but they share an abundance of vitamin C and a tendency to facilitate the digestive process. Try serving thinly lsiced radishes on a bagel with low-fat cream cheese and black pepper.
Blackberry: One cup of berries contains 5 percent of your child's daily folate and half the day's vitamin C. Try pureeing blackberries, then combining with olive oil and balsamic vinegar for a super healthy salad dressing.
Beet: This candy-sweet vegatable derives most of its color from a cancer-fighting pigment called betacyanin. The edible root is replete with fiber, potassium and manganese. Toss roasted beet chunks with toasted walnuts and orange segments, or grate them raw into salads.
Blueberry: The most abundant source of anthocyanins has more antioxidant punch then red wine and it helps the body's vitamin C do its job better. Sprinkle blueberries into oatmeal, cereal or yogurt, or mix with almonds and a few chocolate chips for a quick trail mix.
Purple Grape: Some reseachers believe that, depite their high-fat diets, the French are protected from heart disease by their mass consumption of grapes and wine. Look for a deeper shade of purple-that's an indication of a high flavonoid concentration. Try freezing grapes in the dead of summer for a cool, healthy treat.
Plum: Another rich source of antioxidants, plums have also been shown to help the body better absorb iron. Roast chunks in the oven and serve warm over a small scoop of vanilla ice cream.
Eat the Rainbow
Green: Not just potent vitamin vessels capable of stregthening bones, muscles and brains, green foods are also among the most abundant sources of lutein and zeaxanthin, an antioxidant tag team that , amoung other things, promotes healthy vision.
Superpower: Green foods give you sharp vision and superhuman healing abilities! Beyond the peeper protection kids get from lutein and zeaxanthin, green fruits and vegetables get their color from chlorophyll, which studies show helps play an important role in stimulating the growth of bacteria. As a topical treatment, it can speed healing time by 25 percent.
Zucchini: A dense and diverse source of nutrients, this summer squash comes with everything from omega-3s to copper. Toss sauteed zucchini with a drizzle of balsamic vinegar, or add grated zucchini to your favorite bread or muffin recipe.
Brussel Sprouts: One of the strongest natural cancer-fighters on the planet, brussel sprouts too often get a bad rap for being boring. Combat the boredom by roasting in a hot oven until crispy and caramelized.
Avocado: This creamy fruit is bursting with monounsaturated fats, the kind that are proven to be great for your heart. Tossing avocado slces in sandwiches and soups is one way to add some healthy fat, but your best bet for slipping them into your kid's diet is to mash'em up with garlic, onion, and lemon juice for a tasty homemade quacamole.
Asparagus: These potent spears contain a special kind of carbohydrate called inulin, which promotes the growth of healthy bacteria in our large intestines, forcing out the more mischeivous kind. Wrap spears in thin slices of ham and bake in a 400 oven until the ham is crispy.
Romain Lettuce: Wheras the ubiquitous iceberg has nary a nutrient to its name, romain is bursting at the leaves with everthing from bone-strengthening vitamin K to folic acid, essential to cardiovascular health. Other good nutrient-dense lettuces for salads and sandwiches include Bibb, red leaf, and arugula.
Broccoli: These little trees have 2 days worth of vitamin C and K in each serving. Top a baked potato with a few steamed florets and a bit of shredded chees or serve chopped-up pieces alongside a tub of hummus and see if the dip-action doesn't get the kids intereseted.
Kale: Aside from containing nearly 2 weeks' worth of bone-strengthening vitamin K, These deep green leaves are a low-cal source of calcium; with fewer calories, each serving has nearly 10 percent. Saute in olive oil until wilted, then add raisins and crushed pine nuts.
Spinach: This is one of your best sources of folate, which keeps the body in good supply of oxygen-carrying red blood cells. If your kid isn't ready to eat it from the can like Popeye, try boiling it for 1 minute then scrambling into eggs or mixing it into pasta.
Green Peas: Beyond the abundance of vitamins and minerals, a cup of peas contains more then a third of your kid's daily fiber intake-more than most whole-wheat breads. Add frozen peas to a pasta sauce at the last second, or puree them up with garlic and olive oil as a simple sweet dip.
Superpower: Green foods give you sharp vision and superhuman healing abilities! Beyond the peeper protection kids get from lutein and zeaxanthin, green fruits and vegetables get their color from chlorophyll, which studies show helps play an important role in stimulating the growth of bacteria. As a topical treatment, it can speed healing time by 25 percent.
Zucchini: A dense and diverse source of nutrients, this summer squash comes with everything from omega-3s to copper. Toss sauteed zucchini with a drizzle of balsamic vinegar, or add grated zucchini to your favorite bread or muffin recipe.
Brussel Sprouts: One of the strongest natural cancer-fighters on the planet, brussel sprouts too often get a bad rap for being boring. Combat the boredom by roasting in a hot oven until crispy and caramelized.
Avocado: This creamy fruit is bursting with monounsaturated fats, the kind that are proven to be great for your heart. Tossing avocado slces in sandwiches and soups is one way to add some healthy fat, but your best bet for slipping them into your kid's diet is to mash'em up with garlic, onion, and lemon juice for a tasty homemade quacamole.
Asparagus: These potent spears contain a special kind of carbohydrate called inulin, which promotes the growth of healthy bacteria in our large intestines, forcing out the more mischeivous kind. Wrap spears in thin slices of ham and bake in a 400 oven until the ham is crispy.
Romain Lettuce: Wheras the ubiquitous iceberg has nary a nutrient to its name, romain is bursting at the leaves with everthing from bone-strengthening vitamin K to folic acid, essential to cardiovascular health. Other good nutrient-dense lettuces for salads and sandwiches include Bibb, red leaf, and arugula.
Broccoli: These little trees have 2 days worth of vitamin C and K in each serving. Top a baked potato with a few steamed florets and a bit of shredded chees or serve chopped-up pieces alongside a tub of hummus and see if the dip-action doesn't get the kids intereseted.
Kale: Aside from containing nearly 2 weeks' worth of bone-strengthening vitamin K, These deep green leaves are a low-cal source of calcium; with fewer calories, each serving has nearly 10 percent. Saute in olive oil until wilted, then add raisins and crushed pine nuts.
Spinach: This is one of your best sources of folate, which keeps the body in good supply of oxygen-carrying red blood cells. If your kid isn't ready to eat it from the can like Popeye, try boiling it for 1 minute then scrambling into eggs or mixing it into pasta.
Green Peas: Beyond the abundance of vitamins and minerals, a cup of peas contains more then a third of your kid's daily fiber intake-more than most whole-wheat breads. Add frozen peas to a pasta sauce at the last second, or puree them up with garlic and olive oil as a simple sweet dip.
Eat the Rainbow
Yellow:
Yellow foods are close relatives to orange foods, and likewise, they are rich in carotenoids. The more common yellow carotenoid is beta-cryptoxanthin, which supplies about half the vitamin A as beta-carotene. Studies show it decreases the likelihood for such diseases as lung cancer and arthritis, but since youngsters have more important things to worry about, you're better off selling yellow foods on their superpowers.
Superpowers: Yellow foods make you jump higher and play harder! Research shows that foods rich in beta-cyrptoxanthin help decrease inflammation in the joints, ensuring a springy step in kids for years to come. Studies also show that this potent carotenoid may improve the functioning of the respiratory system, making beating their classmates in dodgeball and relay races just that much easier.
Yellow Bell Pepper: Yellow bells are vitamin C treasure troves, providing two and a half times the amount you'd get from an orange. Their sweet, mellow flavor is perfect for kids, making them a good addition to stir-fries, sandwiches, or cooked on the grill as a side to chicken.
Corn: This king of the summer barbecue is loaded with thiamin, which plays a central role in energy production and cognitive function. Boost their brains and their energy levels by carefully removing the kernels from the cob with a kitchen knife and sauteing with a bit of olive oil. Eat as is , or sprinkle the toasty corn niblets on top of soups and salads.
Yellow Squash: With huge doses of fiber, manganese, magnesium, and folate, summer squash proves to be a serious nutritional player. Drizzle grilled sliced with a bit of basil pesto.
Pineapple: This fruit might be high on the list of carotenoid-containing fruits, but it does have other benefits-notably an abundance of bromelain, which has strong digestive benefits. Skewer chunks and cook on a hot grill for a killer dessert.
Banana: Bananas are loaded with potassium, which will help your kids grow strong, durable bones. They also contain a compound called a prebiotic, making it easier for eaters to absorb nutrients of all kinds. Shopping tip: Not all bananas are equally rich in carotenoids. Search for those a deeper gold to their edible flesh.
Yellow foods are close relatives to orange foods, and likewise, they are rich in carotenoids. The more common yellow carotenoid is beta-cryptoxanthin, which supplies about half the vitamin A as beta-carotene. Studies show it decreases the likelihood for such diseases as lung cancer and arthritis, but since youngsters have more important things to worry about, you're better off selling yellow foods on their superpowers.
Superpowers: Yellow foods make you jump higher and play harder! Research shows that foods rich in beta-cyrptoxanthin help decrease inflammation in the joints, ensuring a springy step in kids for years to come. Studies also show that this potent carotenoid may improve the functioning of the respiratory system, making beating their classmates in dodgeball and relay races just that much easier.
Yellow Bell Pepper: Yellow bells are vitamin C treasure troves, providing two and a half times the amount you'd get from an orange. Their sweet, mellow flavor is perfect for kids, making them a good addition to stir-fries, sandwiches, or cooked on the grill as a side to chicken.
Corn: This king of the summer barbecue is loaded with thiamin, which plays a central role in energy production and cognitive function. Boost their brains and their energy levels by carefully removing the kernels from the cob with a kitchen knife and sauteing with a bit of olive oil. Eat as is , or sprinkle the toasty corn niblets on top of soups and salads.
Yellow Squash: With huge doses of fiber, manganese, magnesium, and folate, summer squash proves to be a serious nutritional player. Drizzle grilled sliced with a bit of basil pesto.
Pineapple: This fruit might be high on the list of carotenoid-containing fruits, but it does have other benefits-notably an abundance of bromelain, which has strong digestive benefits. Skewer chunks and cook on a hot grill for a killer dessert.
Banana: Bananas are loaded with potassium, which will help your kids grow strong, durable bones. They also contain a compound called a prebiotic, making it easier for eaters to absorb nutrients of all kinds. Shopping tip: Not all bananas are equally rich in carotenoids. Search for those a deeper gold to their edible flesh.
Tuesday, February 10, 2009
Eat the Rainbow
Orange: Beta-carotene is the nutrient responsible for fruits and vegetables' dramatic orange color, and although the carotenoid is present in a host of other vegetables(spinach, kale, and broccoli, for instance). the orange ones have the highest concentration. But the conspicuous hue of this carotenoid does more then just attract your attention; once inside the body, it is converted into vitamin A, a powerful antioxidant that contributes to immune health, improves communication between cells, and helps fight off cell-damaging fre radicals.
Superpowers: Orange foods give you night vision! That's because vitamin A is vital for creating the pigment in the retina responsible for vision in the low-light situations. Just think of the benefits: perfect for beating their friends at hid-and-seek, spying on their brothers or sisters, and spotting the bogeyman before they can hide under their beds.
Sweep potato: The best part about sweet potatoes, outside of the bea-carotene, is that they're loaded with fiber. That means they have a gentler effect on your kid's blood sugar levels than regular potatoes. Substitue baked sweet potatoes for baked potatoes, mash them up like you would an Idaho, or make fries out of them by tossing spears with olive oil and roasting in a 4oo F over for 30 minutes.
Carrot: The snack of choice for Bugs Bunny happens to be the richest carotene source of all. Baby carrots are perfect plain for dipping or snacking on, of course, but also try shedding carrots into a salad or marinara for a hit of natural sweetness, or roasting them slowly in the oven with olive oil and salt.
Orange: The vaunted vitamin C monster has a cadre of critical phytonutrients known to lower bloood pressure and contain strong anti-inflammatory properties. Juice is fine, but the real fruit is even better. The secret, though, is that the orange's most powerful healing properties are found in the peel; use a zester to grate the peel over bowls of yogurt, salads or directly into smoothies.
Winter Squash: A true part bag of nutrients winter squash is a great source of a dozen different vitamins, including a host of B vitamins, folate, manganese, and fiber. What does that all mean? It means feed it to your kids! And lots of it! The best way is to cut the squash into 1-inch wedges and bake at 375 F for 40 minutes, until soft and caramelized.
Cantalope: The surge of vitamin A is important not just for the eyes, but also for healthy lungs, and the megadose of vitamin C helps white blood cells ward off infection. Sliced cantaloupe and yogurt make a killer breakfast, or combine that two in a food processor with a touch of honey and lemon and puree into a soup, which makes great low-cal dessert.
Superpowers: Orange foods give you night vision! That's because vitamin A is vital for creating the pigment in the retina responsible for vision in the low-light situations. Just think of the benefits: perfect for beating their friends at hid-and-seek, spying on their brothers or sisters, and spotting the bogeyman before they can hide under their beds.
Sweep potato: The best part about sweet potatoes, outside of the bea-carotene, is that they're loaded with fiber. That means they have a gentler effect on your kid's blood sugar levels than regular potatoes. Substitue baked sweet potatoes for baked potatoes, mash them up like you would an Idaho, or make fries out of them by tossing spears with olive oil and roasting in a 4oo F over for 30 minutes.
Carrot: The snack of choice for Bugs Bunny happens to be the richest carotene source of all. Baby carrots are perfect plain for dipping or snacking on, of course, but also try shedding carrots into a salad or marinara for a hit of natural sweetness, or roasting them slowly in the oven with olive oil and salt.
Orange: The vaunted vitamin C monster has a cadre of critical phytonutrients known to lower bloood pressure and contain strong anti-inflammatory properties. Juice is fine, but the real fruit is even better. The secret, though, is that the orange's most powerful healing properties are found in the peel; use a zester to grate the peel over bowls of yogurt, salads or directly into smoothies.
Winter Squash: A true part bag of nutrients winter squash is a great source of a dozen different vitamins, including a host of B vitamins, folate, manganese, and fiber. What does that all mean? It means feed it to your kids! And lots of it! The best way is to cut the squash into 1-inch wedges and bake at 375 F for 40 minutes, until soft and caramelized.
Cantalope: The surge of vitamin A is important not just for the eyes, but also for healthy lungs, and the megadose of vitamin C helps white blood cells ward off infection. Sliced cantaloupe and yogurt make a killer breakfast, or combine that two in a food processor with a touch of honey and lemon and puree into a soup, which makes great low-cal dessert.
Sunday, February 1, 2009
Eat the Rainbow
Red: Rosy-hued fruits and vegatables offer a payload of an important antioxidant called Lycopene. Lycopene is a carotenoid that is associated with a cache of health benefits, including protecting the skin from sun damage and decreasing the risk of heart disease and certain forms of cancer. Lycopene is most strongly concentrated in the most red of all red fruits: the tomato. What is surprising, though, is that cooked and processed tomatoes have higher lycopene concentrations, so don't shy away from the salsa or marinara sauce.
Superpower: Red food makes you dash like the Flash! There's a reason he wore red: Lycopene-rich foods have been shown to decrease symptoms of wheezing, asthma, and shortness of breath in people when they exercise.
Pink Grapefruit - This contains one of the highest concentrations of antioxidants in the produce aisle. Mix segments into yourgurt and granola in the morning for breakfast, slip them into salads or just swap out the OJ for the occasional glass of ruby red grapefruit juice.
Watermelon - This summertime favorite is also a big provider of vitamins A and C, which help to neutralize cancer-causing free radicals. Spike fruit salad with big hunks of watermelon , blend with yogurt, ice and OJ for a refreshing smoothie, or just hand over a big hunk to the little ones next time you fire up the gril.
Red Bell Pepper - The reds pack twice the viamin C and nine times as much vitamin A as their green relatives. They've been shown to aid in the fight against everything from asmtha to cancer to cataracts. Slice them up raw and serve with hummus for an after school snack or buy jarred roasted peppers and puree them in into a soup (it tastes just like tomato soup)
Guava - Like most lycopene vessels, guava is packed with vitamins A and C. It also contains heart-healthy omega -3 fatty acids and belly-filling fiber. Get you hands on these in the produce aisle of larger supermarketws or Latin grocers, or simply stock a bottle of guava nectar in the fridge.
Tomato - This gueen of lycopene is also packed with antioxidant-rich vitamins A and C, as well as vitamin K, which is important for maintaining health bones. Good news for finicky eaters: Canned and cooked tomatoes have been show to cantain more lycopene then fresh, so go crazy with the ketchup, salsa, and marinara sauce. When possible, buy organic: USDA researchers found that organic ketchup has three times the lycopene as nonorganic ketchup.
Superpower: Red food makes you dash like the Flash! There's a reason he wore red: Lycopene-rich foods have been shown to decrease symptoms of wheezing, asthma, and shortness of breath in people when they exercise.
Pink Grapefruit - This contains one of the highest concentrations of antioxidants in the produce aisle. Mix segments into yourgurt and granola in the morning for breakfast, slip them into salads or just swap out the OJ for the occasional glass of ruby red grapefruit juice.
Watermelon - This summertime favorite is also a big provider of vitamins A and C, which help to neutralize cancer-causing free radicals. Spike fruit salad with big hunks of watermelon , blend with yogurt, ice and OJ for a refreshing smoothie, or just hand over a big hunk to the little ones next time you fire up the gril.
Red Bell Pepper - The reds pack twice the viamin C and nine times as much vitamin A as their green relatives. They've been shown to aid in the fight against everything from asmtha to cancer to cataracts. Slice them up raw and serve with hummus for an after school snack or buy jarred roasted peppers and puree them in into a soup (it tastes just like tomato soup)
Guava - Like most lycopene vessels, guava is packed with vitamins A and C. It also contains heart-healthy omega -3 fatty acids and belly-filling fiber. Get you hands on these in the produce aisle of larger supermarketws or Latin grocers, or simply stock a bottle of guava nectar in the fridge.
Tomato - This gueen of lycopene is also packed with antioxidant-rich vitamins A and C, as well as vitamin K, which is important for maintaining health bones. Good news for finicky eaters: Canned and cooked tomatoes have been show to cantain more lycopene then fresh, so go crazy with the ketchup, salsa, and marinara sauce. When possible, buy organic: USDA researchers found that organic ketchup has three times the lycopene as nonorganic ketchup.
Wednesday, January 21, 2009
Monday, December 29, 2008
National Body Challenge
Every year Discovery Challenge does the National Body Challenge. It comes with some nice benefits if you sign up. Here is the link if you want to try.
http://health.discovery.com/national-body-challenge/national-body-challenge.html
http://health.discovery.com/national-body-challenge/national-body-challenge.html
Friday, October 3, 2008
Everyday Health
Hey Everyone,
While I was in Seattle visiting Sean he showed me this nice website:
www.everydayhealth.com
This site is a easy way to track your food and activity. It helps you figure out what your calorie intake should be if you want to lose weight or gain it(lol). It also lets you record your activity. For those of us who want to see their progress on paper they show it to you in several different charts. I sat and played with it today and it worked well. If I wasn't sure how to do something the help function is great. So go ahead and give it a try. It is just another tool among many to help us become the people we want to be.
While I was in Seattle visiting Sean he showed me this nice website:
www.everydayhealth.com
This site is a easy way to track your food and activity. It helps you figure out what your calorie intake should be if you want to lose weight or gain it(lol). It also lets you record your activity. For those of us who want to see their progress on paper they show it to you in several different charts. I sat and played with it today and it worked well. If I wasn't sure how to do something the help function is great. So go ahead and give it a try. It is just another tool among many to help us become the people we want to be.
Monday, September 29, 2008
Swimming!
Today I tried swimming. It was hard! I did 14 laps.
I was so tired, my legs felt like jelly. I ran into Uncle
Woody while swimming. For everyone who know him
I am now getting free swimming lessons. Soon my
form with be perfect and I will be swimming in the
Olympics. While I was resting and talking to him he
said "You have rested enough get moving."
Aren't you all jealous!
Wednesday, September 24, 2008
5K Run
While we were in Seattle is was fun tosee the Sean has started his own goal
to get active. He did his first 5K while
we were there to visit. He did it in 37 minutes.
It was great. Way to go Sean we know that your
time is only going to get shorter. Keep us posted!
Monday, September 15, 2008
Intermountain Live Website
Hey Everyone,
Below is a website that list a lot of great info for kids. I have also posted it under websites on the side for your use.
http://intermountainlive.org/
Below is a website that list a lot of great info for kids. I have also posted it under websites on the side for your use.
http://intermountainlive.org/
Saturday, August 23, 2008
JDRF Walk
If you didn't come to the JDRF Walk you really missed a good time. First let me tell you. It is not a 5K. You only have to walk about 1 mile and that is it. They have so much going on the kids had a blast. There was face painting, limbo, climbing wall, bouncing slide and other bouncing things. They give you water to start the race and they have several water spots along the way to make sure you get enough. They had samples of energy drinks and after the walk they handed out lunches with BBQ hotdogs and chips. I have never done this before and was amazed at all the stuff they do. It was actually pretty fun. Our team had a amazing turnout. The Green Family
was there of course along with the Sears's, Sauer's and some friends from Shannon's ward. Our team raised over $500 for the JDRF and the walk itself raised over $600,000. This was a lot more fun then I ever thought it would be and spending time walking with the extended family was nice since we don't get to see them very much. I can honestly say that this will probably be a annual event for our family.Monday, August 18, 2008
Timpanogos Cave Hike
We hiked Timpanogos Cave on Saturday. We
of course forgot our camera so I don't have an
actual picture of us. The kids loved it.
When we came out Lucas said:
"That was wicked!"
Wednesday, August 13, 2008
Letter from the Green Family
Dear Friends & Family,
As many of you know, in December 2006, Erika was diagnosed with Type I Diabetes. We knew nothing of this life threatening disease. The next three days were spent at Primary Children's Hospital being educated us on this disease and teaching us how to keep her alive & healthy. Since that day our lives have changed considerably.
Over and over we were told that Erika could lead a normal life. To most people she appears to have a normal life. She is still active playing soccer, riding horses and the other normal things thirteen year old girls love to do. Most people don't realize everything that Erika must do to control her Diabetes.
Erika must prick a finger 8-10 times a day to test her blood sugar levels. That's over 3000 pokes each year. (Yes, her fingers have holes in them!) Like most teenagers, Erika likes to snack. However, her Diabetes makes this difficult to do. We worry daily about her blood sugar levels and the side effects of Diabetes which include blindness, kidney failure, heart disease, limb amputations etc. She always has to have food with her or run the risk of her blood sugar level dropping too low and sending her into a seizure and coma. To us this type of daily activity is not normal, nor is it easy to deal with day in and day out just to stay alive.
We quickly learned that Type I Diabetes is not controllable through diet & exercise. She requires insulin daily. Our only hope for Erika and children like her is that a cure can be found. She could then live a truly normal life and not run the risk of developing any of the debilitating complications associated with this disease.
In our efforts to help Erika as a family, we have decided to participate in the Juvenile Diabetes Research Foundation (JDRF) “Walk To Cure Diabetes”. They are a non-profit organization that focuses solely on research to find a cure for Diabetes and its complications. What we really like is that 85% of all money raised goes directly to researching to find a cure.
In our on-going effort to help raise money for a cure, we have formed a walking team of family & friends known as “Mutant Alleles” (Erika's choice!) We would like to ask for your support in walking with us as part of our Mutant Alleles team and/or making a donation by sponsoring our team.
Donations can be given directly to us (Make checks payable to JDRF) or you can also make a donation on-line at http://walk.jdrf.org/.
If you would like to join us for the walk you can register on-line at http://walk.jdrf.org/ Our team color is green. Please wear a green shirt if possible. You can also call us if you would like to participate.
Details for the walk are:
Walk Name: Tri-County, UT
Venue: Wheeler Farm
Date of Walk: 8/23/2008 (Saturday)
Registration Start Time: 8:30 AM
As many of you know, in December 2006, Erika was diagnosed with Type I Diabetes. We knew nothing of this life threatening disease. The next three days were spent at Primary Children's Hospital being educated us on this disease and teaching us how to keep her alive & healthy. Since that day our lives have changed considerably.
Over and over we were told that Erika could lead a normal life. To most people she appears to have a normal life. She is still active playing soccer, riding horses and the other normal things thirteen year old girls love to do. Most people don't realize everything that Erika must do to control her Diabetes.
Erika must prick a finger 8-10 times a day to test her blood sugar levels. That's over 3000 pokes each year. (Yes, her fingers have holes in them!) Like most teenagers, Erika likes to snack. However, her Diabetes makes this difficult to do. We worry daily about her blood sugar levels and the side effects of Diabetes which include blindness, kidney failure, heart disease, limb amputations etc. She always has to have food with her or run the risk of her blood sugar level dropping too low and sending her into a seizure and coma. To us this type of daily activity is not normal, nor is it easy to deal with day in and day out just to stay alive.
We quickly learned that Type I Diabetes is not controllable through diet & exercise. She requires insulin daily. Our only hope for Erika and children like her is that a cure can be found. She could then live a truly normal life and not run the risk of developing any of the debilitating complications associated with this disease.
In our efforts to help Erika as a family, we have decided to participate in the Juvenile Diabetes Research Foundation (JDRF) “Walk To Cure Diabetes”. They are a non-profit organization that focuses solely on research to find a cure for Diabetes and its complications. What we really like is that 85% of all money raised goes directly to researching to find a cure.
In our on-going effort to help raise money for a cure, we have formed a walking team of family & friends known as “Mutant Alleles” (Erika's choice!) We would like to ask for your support in walking with us as part of our Mutant Alleles team and/or making a donation by sponsoring our team.
Donations can be given directly to us (Make checks payable to JDRF) or you can also make a donation on-line at http://walk.jdrf.org/.
If you would like to join us for the walk you can register on-line at http://walk.jdrf.org/ Our team color is green. Please wear a green shirt if possible. You can also call us if you would like to participate.
Details for the walk are:
Walk Name: Tri-County, UT
Venue: Wheeler Farm
Date of Walk: 8/23/2008 (Saturday)
Registration Start Time: 8:30 AM
Tuesday, August 12, 2008
Ten Games To Play With Your Kids.
Big Foot Relay. Have the children bring two shoeboxes with them. Tape the lids onto the boxes, then cut a one-inch-wide and four-inch long slit in each top. Have the contestants slip their feet into the slits in the boxes and race.
Batty Bowling. Find a number of silly or odd items that can be knocked over by a ball, such as a plastic milk carton, a candlestick, a stand-up doll, a plastic vase of flowers, a pizza box, a tower of empty cans, an umbrella stand, an empty oatmeal container, and a book. Line them up like bowling pins and let the bowlers try to knock them over with volleyballs, tennis balls, or golf balls.
Name-It Ball. Have players form a circle. Give one player a rubber ball. That player selects a category, such as "candy bars." He or she then bounces the ball to another player in the circle, who must catch the ball, state an item from the category, such as "Snickers," and keep the ball moving to the next player. If the player can't name an item, holds the ball too long, or repeats an item, he or she is out.
Frisbee Tower. Purchase a bunch of mini Frisbees and place them in a pile in the middle of the yard. Have the guests divide the Frisbees among themselves. The first player begins the activity by placing one of his or her Frisbees on the ground. Each of the following players places his or her Frisbee on top of the first Frisbee, and the action continues until someone causes the growing tower to topple.
Blind Walk. Create an obstacle path from one end of the yard to the other. Line up the contestants and let them have a good look at the path. One at a time, blindfold the children and have them walk the path without looking. Note each player's time on the scoreboard.
Cross Step. Draw a ten-by-ten grid on the sidewalk or patio with chalk. Have each player stand on a different square. One at a time, each player must move to a new square after crossing out the square she or he was formerly standing in. The trick is that players cannot step into a square that is occupied or crossed out. If a player cannot move to a new square, he or she is out. The game continues until one player is left.
Pick Pocket Tag. Put a strip of cloth in each player's back pocket. Have the players try to grab each other's strips without having their own strip taken. The player with the most cloth strips wins the game.
Kill the Cockroach. Divide the players into two teams. Line them up, one in front of the other and set an odd object in front of the first players in line. They must kick the object across the yard and the across the finish line to win a point for their team. Kick things like a pillow, empty can, a sock, and so on.
Drag the Body. Divide the group into two teams. Give each team a blanket. Have one player from each team lie down on the blanket. The teams must drag the body on the blanket from one end of the yard to the other. Whoever crosses the finish line first, wins.
Blind Snakes. Set up a number of sprinklers in between a starting line and a finish line. Have the kids try to run from one end to the other without getting sprayed. Have one of the kids control the faucet, turning it on and off at random. Award ribbons to the kids who play the longest without getting wet.
Batty Bowling. Find a number of silly or odd items that can be knocked over by a ball, such as a plastic milk carton, a candlestick, a stand-up doll, a plastic vase of flowers, a pizza box, a tower of empty cans, an umbrella stand, an empty oatmeal container, and a book. Line them up like bowling pins and let the bowlers try to knock them over with volleyballs, tennis balls, or golf balls.
Name-It Ball. Have players form a circle. Give one player a rubber ball. That player selects a category, such as "candy bars." He or she then bounces the ball to another player in the circle, who must catch the ball, state an item from the category, such as "Snickers," and keep the ball moving to the next player. If the player can't name an item, holds the ball too long, or repeats an item, he or she is out.
Frisbee Tower. Purchase a bunch of mini Frisbees and place them in a pile in the middle of the yard. Have the guests divide the Frisbees among themselves. The first player begins the activity by placing one of his or her Frisbees on the ground. Each of the following players places his or her Frisbee on top of the first Frisbee, and the action continues until someone causes the growing tower to topple.
Blind Walk. Create an obstacle path from one end of the yard to the other. Line up the contestants and let them have a good look at the path. One at a time, blindfold the children and have them walk the path without looking. Note each player's time on the scoreboard.
Cross Step. Draw a ten-by-ten grid on the sidewalk or patio with chalk. Have each player stand on a different square. One at a time, each player must move to a new square after crossing out the square she or he was formerly standing in. The trick is that players cannot step into a square that is occupied or crossed out. If a player cannot move to a new square, he or she is out. The game continues until one player is left.
Pick Pocket Tag. Put a strip of cloth in each player's back pocket. Have the players try to grab each other's strips without having their own strip taken. The player with the most cloth strips wins the game.
Kill the Cockroach. Divide the players into two teams. Line them up, one in front of the other and set an odd object in front of the first players in line. They must kick the object across the yard and the across the finish line to win a point for their team. Kick things like a pillow, empty can, a sock, and so on.
Drag the Body. Divide the group into two teams. Give each team a blanket. Have one player from each team lie down on the blanket. The teams must drag the body on the blanket from one end of the yard to the other. Whoever crosses the finish line first, wins.
Blind Snakes. Set up a number of sprinklers in between a starting line and a finish line. Have the kids try to run from one end to the other without getting sprayed. Have one of the kids control the faucet, turning it on and off at random. Award ribbons to the kids who play the longest without getting wet.
Friday, August 8, 2008
JDRF 5K
The Green Family will be doing a 5K to try and earn money to fight diabetes. It will be held on August 23 at Wheeler Farm. The name Erika picked is the Mutanat Alleles. They are all planning on wearing green shirts and having a lot of fun. JDRF (Juvenile Diabetes Research Foundation) will have all kinds of great treats and activities for the kids. Maybe this would be a great way to start your preparation for your 10K. Remember misery loves company! Ed and Sherrie I think this is a requirement for you.
Wednesday, August 6, 2008
Idea behind the blog
Hey Everyone,
The idea behind this blog is to promote being active. So even if you don't want to participate in the 10k, you can still participate in the blog. Please email over any activities you or your family have done. Whether you are fly fishing, weeding, hiking, bike riding, WII, dancing, playing, etc. Anything that shows you moving and not just sitting there. Send over pictures and if there is a caption you would like on it also send that. I will post it to the blog for all to see. Maybe this will also give others ideas. Our goal is to be ACTIVE. I have also posted over to the side some websites to help train for a 10k if you want suggestions and websites to help with fitness. If you have a favorite site let me know and we can add it. This is suppose to be fun. So let's have fun.
Thanks Charlotte
The idea behind this blog is to promote being active. So even if you don't want to participate in the 10k, you can still participate in the blog. Please email over any activities you or your family have done. Whether you are fly fishing, weeding, hiking, bike riding, WII, dancing, playing, etc. Anything that shows you moving and not just sitting there. Send over pictures and if there is a caption you would like on it also send that. I will post it to the blog for all to see. Maybe this will also give others ideas. Our goal is to be ACTIVE. I have also posted over to the side some websites to help train for a 10k if you want suggestions and websites to help with fitness. If you have a favorite site let me know and we can add it. This is suppose to be fun. So let's have fun.
Thanks Charlotte
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