 |
 |
|
|
Dear Reader ::
|
|
|
|
 |
|
|
This new year, discover a new you! The New Year is a perfect time to start fresh and make healthy changes in your life. Whatever you do, start small; it’s easier to make small, monthly changes than to change your entire life all at once. Make a plan to become healthier over the next 12 months. Write down small changes you can make each month to help you reach your health or weight loss goals. Making slow changes helps you focus on one thing at a time, and makes it easier to stick with the changes.
Have a happy and healthy year!
- Kalee, Registered Dietitian and Be Healthy program leader
This new year, discover a new you! The New Year is a perfect time to start fresh and make healthy changes in your life. Whatever you do, start small; it’s easier to make small, monthly changes than to change your entire life all at once. Make a plan to become healthier over the next 12 months. Write down small changes you can make each month to help you reach your health or weight loss goals. Making slow changes helps you focus on one thing at a time, and makes it easier to stick with the changes.
Have a happy and healthy year!
- Kalee, Registered Dietitian and Be Healthy program leader
|
|
|
 |
|
 |
|
|
|
|
Little Tips for Little Ones ::
|
|
|
|
|
|
|
 |
Keep your kids active during the winter months!
The winter months mean shorter days and less time for your kids to play outside. Keep them active this winter with the following ideas:
- Put on some music and dance
- Have a hula hoop contest
- Play follow the leader
- Do 10 jumping jacks during each commercial break of your kids’ favorite shows
- Play musical chairs
- Check out exercise videos from your local library
Links:
San Diego Libraries: http://www.sandiego.gov/public-library/
10 tips for keeping kids active during the winter months: http://www.healthiergeneration.org/uploadedFiles/For_Parents/winter_tips.pdf
|
|
Keep your kids active during the winter months!
The winter months mean shorter days and less time for your kids to play outside. Keep them active this winter with the following ideas:
- Put on some music and dance
- Have a hula hoop contest
- Play follow the leader
- Do 10 jumping jacks during each commercial break of your kids’ favorite shows
- Play musical chairs
- Check out exercise videos from your local library
Links:
San Diego Libraries: http://www.sandiego.gov/public-library/
10 tips for keeping kids active during the winter months: http://www.healthiergeneration.org/uploadedFiles/For_Parents/winter_tips.pdf
|
|
|
|
|
|
|
|
|
|
|
Get in Shape After the Holidays! ::
|
|
|
|
|
|
|
 |
Studies suggest the average American gains weight during the holiday season, and does not lose that weight over the next year. Follow the suggestions below to lose those extra holiday pounds!
- Add more fruits and vegetables to your meals. Fruits and vegetables are low in calories and high in fiber, vitamins and minerals. They fill you up for fewer calories, which will help you reduce the amount of other foods you eat.
- Get 20-30 minutes of exercise on most days. The more you exercise the more calories you burn.
- Cut your portion sizes. Over the holidays, we get used to eating large portions of our favorite foods. Re-train yourself to eat smaller portions- this can help you cut hundreds of calories each day.
- Follow this link to find out how much you should be eating each day:
http://www.mypyramid.gov/mypyramid/index.aspx
|
|
Studies suggest the average American gains weight during the holiday season, and does not lose that weight over the next year. Follow the suggestions below to lose those extra holiday pounds!
- Add more fruits and vegetables to your meals. Fruits and vegetables are low in calories and high in fiber, vitamins and minerals. They fill you up for fewer calories, which will help you reduce the amount of other foods you eat.
- Get 20-30 minutes of exercise on most days. The more you exercise the more calories you burn.
- Cut your portion sizes. Over the holidays, we get used to eating large portions of our favorite foods. Re-train yourself to eat smaller portions- this can help you cut hundreds of calories each day.
- Follow this link to find out how much you should be eating each day:
http://www.mypyramid.gov/mypyramid/index.aspx
|
|
|
|
|
|
|
|
|
|
|
Weight Loss Tips ::
|
|
|
|
|
|
|
|
Achieve your New Years Resolutions!
Maintaining your resolutions throughout the entire year can be a challenge. Here are some tips to help you follow through with your resolutions.
- Don't make a resolution you can't keep. Make small, achievable resolutions that still challenge you.
- If a resolution involves quitting a bad habit, substitute something to replace that habit. For example, substitute a piece of fruit for cookies.
- Start a resolution with a buddy and keep each other motivated!
- Track your resolutions! If you resolve to walk 10 minutes each day, keep a log on your refrigerator where you can track your progress.
|
 |
|
Achieve your New Years Resolutions!
Maintaining your resolutions throughout the entire year can be a challenge. Here are some tips to help you follow through with your resolutions.
- Don't make a resolution you can't keep. Make small, achievable resolutions that still challenge you.
- If a resolution involves quitting a bad habit, substitute something to replace that habit. For example, substitute a piece of fruit for cookies.
- Start a resolution with a buddy and keep each other motivated!
- Track your resolutions! If you resolve to walk 10 minutes each day, keep a log on your refrigerator where you can track your progress.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
In This Issue ::
|
|
|
|
|
|
Keep your Kids Active this Winter
Hearty Tortilla Soup
Get in Shape after the Holidays!
Achieve your New Year's Resolutions
Keep your Kids Active this Winter
Hearty Tortilla Soup
Get in Shape after the Holidays!
Achieve your New Year's Resolutions
|
|
|
|
|
|
|
|
|
|
Recipe of the Month ::
|
|
|
|
|
|
|
|
Hearty Tortilla Soup
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients:
1 cup instant brown rice, uncooked
2 cups low sodium chicken broth
1 can tomatoes with green chiles
1 can black beans
1 cup frozen corn
Hot sauce to taste (optional)
Directions:
- In large pot, combine all ingredients
and bring to boil.
- Simmer 15 minutes.
- Serve with lowfat cheese and
tortilla chips.
Serves: 4
Nutrition info: 350 Calories
1 g fat, 10 g fiber
Links: Healthy and Tasty Soups http://www.eatingwell.com/recipes/
collections/healthy_soup_recipes.html
|
|
Hearty Tortilla Soup
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients:
1 cup instant brown rice, uncooked
2 cups low sodium chicken broth
1 can tomatoes with green chiles
1 can black beans
1 cup frozen corn
Hot sauce to taste (optional)
Directions:
- In large pot, combine all ingredients
and bring to boil.
- Simmer 15 minutes.
- Serve with lowfat cheese and
tortilla chips.
Serves: 4
Nutrition info: 350 Calories
1 g fat, 10 g fiber
Links: Healthy and Tasty Soups http://www.eatingwell.com/recipes/
collections/healthy_soup_recipes.html
|
|
|
|
|
|
|
|
|
|