Creating a daily physical activity routine

One of the best things we can do to incorporate being active into our daily life is to establish a routine. Most people live their life based on a schedule or a routine for each day. You can make physical activity part of your normal day as much as you would brushing your teeth. There is often no question as to whether or not you will brush your teeth; it’s a task you plan on doing every day for the rest of your life. You don’t give yourself an out or the choice to not brush your teeth. (We hope!)  By having a daily physical activity routine it can help to eliminate the possibility of changing our mind or thinking of the task as a choice. We often do things we might not want to do because of our daily routine.  Once the body gets going the body tends to stay on task and get things done.  Here are some ways to help make being active part of our daily routine.

  • Look over your schedule and find blocks of time that could be used for being active. Maybe you have time early in the morning or right after dinner. Perhaps you have more time in the evening. Find a time that works best for you and schedule it as part of your day and stick to your plan!
  • Keep workout clothes in your car so you don’t have to go home before heading to the gym or the park. Your routine can be to leave work and go workout before you ever get home. Sometimes showing up is the hardest part.
  • Schedule a regular time to go walking with a friend each day or week. By having someone else rely on you, you will be more likely to keep your commitment.
  • Drive past the park or the gym on your way to and from work. Seeing other people out and being active can help motivate you to want to join them.
  • Keep a pair of running shoes at work so you can take a quick walk during your break or lunch.
    If you have a favorite show you like to watch, tell yourself that you can only watch it if you are on the treadmill or doing strength training exercises.
  • Make a plan with your family to go walking before or after dinner. Stick to your plan! Use this time as a way to talk and have fun with your family.
  • Promise your dog that you will take him out walking. Nobody wants to let their dog down!
Healthier Grilling Options

Its Memorial Day weekend and that means the season of grilling is upon us. If you are thinking about grilling this weekend, try our recipes for tasty and healthier options. Fire up the barbecue and step your grilling game up a notch with healthy chicken kebabs. Paired with fresh summer produce like zucchini, red bell pepper and cherry tomatoes, these colorful skewers are full of nutrition and flavor. The secret is all about the combination of simple marinade and eastern Mediterranean mint dressing. Serve with a simple garden salad and lots of outdoor fun. Check out the recipe here

If you are looking for a healthy dessert to complete your meal, choose one of these:

Parfait: Layer berries and cut fruit with yogurt and whole grain cereal. Sprinkle with mini chocolate chips.

No-Bake Cookie: Mix a high-fiber cereal with raisins, natural peanut butter and just enough honey to hold it together. Shape into balls.

Grilled Fruit: Slice and grill or broil a banana, mango or peach. Once done, sprinkle with cinnamon, toasted almonds or pecans and crushed bran flakes.

Benefits of Biking

Biking can be a fun and healthy opportunity for fitness and transportation. This is true whether it’s biking to work or visiting a friend. But the benefits stretch beyond health – biking can help reduce traffic congestion, enhance your quality of life and save you money.

There are many things going on in Clark County to make is safer and easier for you to use your bike!  Currently in Clark County there are over 280 miles of bike lanes with plans to add 115 more miles in the next few years.

Bike Healthy Tips

-Have your bike inspected for safety and mechanical issues at your local bike shop.
-Always wear a helmet to protect your head.
-Ride in the right-most lane that goes in the direction you are traveling.
-Obey all stop signs, traffic lights and lane markings.
-Look before you change lanes or signal a turn; indicate your intention, then act.
-Be visible and predictable at all times: wear bright clothing and signal turns.

Healthy Mother’s Day Breakfast

Breakfast is important and so is keeping our mothers healthy. So why not combine the two and plan to have a healthy breakfast with your mom this Mother’s Day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these breakfast ideas:

•Make oatmeal with fat-free or low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.
•Layer fat-free or low-fat plain yogurt with your favorite crunchy cereal and blueberries.
•Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.
•Make one packet of microwave oatmeal with fat-free or low-fat milk. Mix in ¼ cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.
•Top a toaster waffle with fat-free or low-fat yogurt and peach slices.
•Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
•Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
•Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries.
•Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

Which is better fresh, frozen or canned?

Check out our grocery store tour video on fresh and frozen fruits and veggies. Mary Wilson, RD shows you how to make healthy produce choices at the grocery store.