empowerme

Share with others what you learn about healthy living, and you can make a difference in making an impact on childhood obesity!

Turn off your screens! Screen time includes watching television or movies, playing video and computer games and surfing the internet. When you are sitting in front of a screen, you are not being active and may snack on unhealthy foods. So turn off those screens to increase your energy and make yourself healthier!    

Get fishy. Try fish as a main dish - baked and broiled are best.

Oatmeal in an Instant. Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that isn't already pre-sweetened. Sweeten it with raisins or fresh fruit.

Save a half: When you get your meal at a restaurant, visually cut the plate down the middle. Eat one half, and then ask for the rest to go. You'll control your portion and have a ready to-go lunch for the next day!

Make things fishier! Fish have omega-3s (healthy fats) and tons of vitamins to keep you healthy. Try the less fishy-tasting types if it's the flavor you don't like.

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

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.

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

To increase your sleep successfully, add 15 minutes of sleep time every night until you're up to at least 9 hours. See how your body feels when you get enough sleep compared to when you don't.

It’s all about balancing the food that you eat (energy in) with physical activity (energy out) to help your body grow.

Go Fruity. A fresh fruit cut up with a dollop of low-fat or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium.

Toaster Treats. Frozen whole-grain waffles take almost no time to make. Top them with berries, low-sugar apple sauce or sliced bananas instead of syrup.

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.

Shoot it. Put up an indoor basketball hoop or create one out of a trash can. Challenge a friend or sibling to a game of one-on-one.

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.

When its cold outside, visit an indoor pool, ice-skating rink or basketball court at a local gym, school, or community center for some fun.

Breakfast On-the-Go. Don't have time to eat breakfast at home? Try whole-grain mini bagels or muffins, nuts and dried and fresh fruits that can be taken in the car (apple slices and bananas are also easy and not too messy!).

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

Choose low-fat or fat-free milk or 100% juice to get vitamins, build strong bones, and reduce the risk of illness. Aim for 3 cups of milk a day and drink only 100% juice.