empowerme

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.

Want low cal cranberry sauce that is full of antioxidants? Try making your own! Mash fresh cranberries with a splash of balsamic vinegar or apple juice.

Outside? Get creative! Get a group together to play any sport you like. Create an obstacle course or play Olympics with different made-up activities you can do in your neighborhood.

Eat vegetables and fruits every day, and limit your juice intake. The more colors in your fruits and veggies, the more variety of nutrients your body will eat!

Get On Down. Grab two bottles of laundry or dish detergent. Stand with feet flat on floor, shoulder width apart. Place bottles on each side of your feet. Bend your knees halfway, grab the bottles, and stand up. Then repeat bending knees and standing up for 10 times.

Thin Crust It. Go for a thin-crust pizza with veggies instead of a thick-crust with meats and extra cheese.

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.

Kids need one hour or more of physical activity each day to be healthy. Physical activity could be walking, dancing, playing sports or whatever is fun for you and gets you moving! Adults need exercise to be healthy too. So get your whole family moving together! 

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.

Put 100% fruit juice in an ice tray and freeze it overnight. You can eat the fruit cubes as mini- popsicles or put them in other juices. Frozen seedless grapes, banana, and strawberries make natural mini-popsicles and are a great summer treat.

 Get the whole family playing together! Start a new tradition of spending Saturday or Sunday afternoon skating or playing touch football.      

Swap out the Fries and Onion Rings. Order a side salad or baked potato. Large fries can be at least 500 calories a serving!

Get at least 9 hours of sleep every night.

Try a kickboxing or karate class or video - it's a great work out and you learn self-defense as well.

Treat Yourself. Go for low-fat frozen yogurt, fruit popsicles, sorbets, and sherbets rather than ice cream or cookies. Sprinkles are also better than caramel or chocolate sauces.

Make a Difference. Work together to think of healthier food choices that students would like to see in the cafeteria. Once you have come up with a meal plan, go together to meet with your principal to discuss trying the new, healthier foods in your lunchroom.

Popcorn is a whole-grain everyone loves! Use a hot-air popper or buy a light packaged brand and don't add extra butter and salt.

Stay active during TV time. Use commercial breaks as a time to do jumping jacks, push-ups, or crunches. If you love your TV, you'll have a six-pack in no time.

Need a satisfyIng snack! Reach for crunchy vegetables like carrot sticks, broccoli florets, or red pepper strips.

Think of and try the three main snack types: Crunchy snacks - raw fruits and veggies.   Munchy snacks - whole wheat bread or crackers.  Sweet snacks - roasted veggies or fruit.