empowerme

Bagel Classics. Try a whole-wheat or sunflower seed bagel with low-fat cream cheese or peanut butter.

If you're being vigorously active for a long period of time, you'll need plenty of water while exercising to avoid dehydration. How can you tell if you are getting enough water? The color of your pee! If it's clear or light yellow you're fine, but darker yellow means trouble. Start chugging!

Use your TV to watch an exercise video--it could be dancing, tae kwon do, or yoga. You could even get the whole family to do a video together!

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.

When it comes to great flavor, mashed potatoes, sweet potatoes, and butternut squash have it all! Use low-fat milk or low-sodium stock instead of cream or whole milk, and it will be creamy without the extra fat and calories!

You do not always have to deprive yourself of your favorite foods to stay healthy. Watching portion sizes is another great way to reduce calories and maintain a balanced diet.

Get your friends together and work to get healthier food at school. Download empowerME@school to find out how.

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.

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

To gain the maximum benefits from play time, engage in moderate to vigorous activity at least half the time.

Want to make your legs stronger? Try Wall Sits. Stand with your back against a wall, keeping your back to the wall, bend down into the sitting position with knees at a 90 degree angle, hold for 60 seconds.

Get at least 9 hours of sleep every night.

 Look at newspapers and flyers for activities that your whole family can do together, like a community fun run, walk or a car wash.    

Get others involved! Bringing more fruits and vegetables into your life can be a challenge. Invite your friends to get together and host an 'Iron Chef'-style challenge with recipes that include veggies. Create a cookbook of recipes and have everyone bring the dish they submitted so people can taste them.

 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! 

Take your veggies for a dip! Try carrots, cucumbers, broccoli, cauliflower or celery, and dip your favorites into low-fat or fat-free dressing.

Stuff your stuffing! With veggies that is - onions, celery, vegetables, or fruits like dried cranberries and less bread. Toss in whole wheat bread for an even healthier dish!

Don't get too saucy. Try to use sauces like marinara and oils instead of thick sauces like Alfredo, cream sauces, cheese sauces, and hollandaise.

Dance! Turn up your favorite music and get your groove on! Don't be shy, shut your door and boogie down.

Try eating sweet potato instead of plain white potato. You can also add cinnamon to sweet potato to spice it up and make it yummy.