How to Eat Right and Still Enjoy a Labor Day Picnic

by Men's Fitness Editors and Brittany Smith


You’ve been eating well and working out and you’re finally starting to see all of your hard work pay off.

But now, a Labor Day picnic is coming up and you know you’re going to be tempted to dig in to all the jOpens a New Window.unk on display. But don’t worry: Sprinkled amongst the junk food, you can usually find some picnic food staples that won’t threaten to wreck your hard-earned results.

To be extra safe, bring your own healthy grub to share with everyone else. Here are some of the best diet-friendly picnic options.

Watermelon

At just 46 calories per cup, watermelon isn’t just way better for you than “fattening crap,” it can also help with all that exercise you’ve been doing.

First, the basics: “Watermelon is rich in vitamins C and A, potassium, and magnesium,” says Nutrition Stripped founder McKel Hill, M.S., R.D. “And, as a simple sugar”—a cup has 8g—“it provides quick energy.” Also, says Sagan Schultz, CEO of the WellWell organic juice company, “watermelon is loaded with electrolytes, lycopene, and L-citrulline, which fights muscle soreness, so it’s a killer option for recovery.”

And GI-wise? “It does rank near doughnuts on the Glycemic Index [a measure of how fast food raises blood glucose],” Schultz says, “but it’s about 92% water, so the glycemic ‘load’ is less than a carrot’s. So for most people, its benefits far outweigh any downsides.”

Grilled peaches and pineapples

Wipe down the grill and toss on peaches and pineapples. You can skewer them on bamboo sticks (to make sure they don’t fall through the grates) or cut them in long, large chunks. Loaded with juice and flavor, the heat from the flame will make these beauties burst and bring out their natural sweetness.

Turkey breast

More than just a Thanksgiving staple, turkey breast is the leanest meat you can get, coming in at 114 calories, 24g protein, and about 2g total fat. Opt for white skinless meat; dark meat and skin contain more fat and calories. You can easily make a picnic-friendly sandwich with sliced turkey from the deli. Craving some more robust flavors? Try spicy mustard.

Salmon

Skip the burgers and hotdogs and opt for grilling up this better-for-you protein. It’s loaded with healthy fats, vitamins, and minerals (including 50 percent of your daily vitamin B6 and 90 percent of your daily vitamin B12 needs).

Vinegar-based coleslaw

Coleslaw, macaroni salad, and potato salad are familiar fare at a picnic. All the mayo takes a toll, though. Seek out a vinegar-based slaw instead; aside from a tangier-tasting slaw, you’ll get the benefits of cabbage (great source of vitamin K, vitamin C, vitamin B6, as well as fiber, potassium, folate, and calcium) without all the fat.

Sirloin steak

Unless you’re hosting the BBQ or picnic, you won’t really have control over the cut of steak being served. But if you can control it, opt for meat taken from the sirloin tip or the top of the round—it’s super lean, but still holds flavor.

Fruit salad

Full of natural sugar (fructose) that will give your sweet tooth exactly what it’s craving without undoing your diet, fruit is the perfect summer dessert. Berries are lowest in calories and loaded with antioxidants; they’re also able to turn white fat into calorie-burning beige fat (along with apples).

Chicken breast

The ultimate muscle-building protein, chicken breast is a blank canvas. Ask the grill master not to put any BBQ sauce on yours; instead, add some heat with hot sauce to cut back on sugar and calories.

Unbuttered popcorn

Believe it or not, those little kernels pack more healthy antioxidants than many fruits and vegetables, according to research from the University of Scranton. Popcorn contains large quantities of polyphenols, to be exact; the antioxidants can reverse damage from free radicals. Popcorn is also naturally high in fiber and whole grains. Skip the butter and add spices if you want a kick.

Certain cheeses

While goat, feta, and ricotta are all incredible options, they’re may not be headlining your Labor Day picnic. Gouda cheese is one of the highest natural sources of the nutrient Vitamin K2 and a 1oz serving comes in a little over 100 calories; Swiss is also lower in fat than most other varieties. Reach for these if there’s a cheese spread. Even better, see if there’s fresh mozzarella and tomato: 1 ½ ounces of mozzarella cheese contains about 33 percent of your RDA of calcium.

Infused water

Obviously water is the optimal choice when it comes to staying lean. But sometimes you want more. Luckily you have some options. Toss in some berries from a fruit salad; or, take cucumbers from a veggie salad and add them to your H20 for a naturally hydrating, flavor-infused beverage.

Beef and/or pork shish kebabs

Kebabs are great because they contain, for the most part, mostly protein, vegetables, and in some cases, fruit. Chunks of lean pork or beef skewered with fresh fruit like mango, peaches, or nectarines, and greens like asparagus will make for a super satisfying end-of-summer meal. Have fun with the protein and veg/fruit combinations.

Baked potatoes

While white potatoes provide your body with fiber and potassium, complex carbs that let you digest slowly, feel fuller longer, and maintain sustained energy, they’re not quite up to par with their colorful counterpart: sweet potatoes. A four-ounce sweet potato holds more than 100 percent of your daily supply of beta carotene (which is converted into vitamin A and promotes healthy skin, eyes, and immune function), a hefty dose of iron, as well as vitamins C and E. What’s more, sweet potatoes are a powerhouse recovery food. Its carotenoids help repair your cells, the starchy carbs restock energy stores, and the fiber keeps you full so you’re not digging for junk later on.

Corn on the cob

High in antioxidants and carotenoids, corn is an amazing picnic go-to. It’s naturally sweet; just go easy on the butter.

Unsweetened teas

In a study from the American Journal of Clinical Nutrition, researchers found drinking green tea helped people burn more calories throughout the day and increased fat oxidation. It’ll keep you hydrated; and the flavor makes you more inclined to keep sipping. You can also try put black tea over ice; just skip the added sugar.

Jell-O

Jell-O isn’t just low in calories; it can also help your muscles. (Yes, really!) It’s composed of gelatin, which is made from the connective tissue of animals. Tendons, ligaments, and sometimes bones of cows and pigs are slow boiled. Gross as that sounds, eating it will boost your own tendons and ligaments. Check out eight other eating rules for strong, powerful musclesOpens a New Window..

reprinted from www.menjournal.com

4 Tips for Squeezing Exercise into a Busy Family Schedule

Stop and think for a moment. When was the last time you managed to fit some exercise into your day? Was it yesterday? Last week? Last month?

What about the rest of your family? Have your kids been getting their recommended 60 minutes per day of exercise recently?

With all the hustle and bustle of school, sports, clubs and homework, it’s not surprising that exercise can sometimes fall by the wayside. There are always meetings, events, doctor and dentist appointments to keep…the list goes on and on. And after you’ve rushed through your hectic day, all you and your family want to do is collapse on the couch, exhausted.

But did you know that keeping yourself physically fit can actually help you make it through stressful, busy days with your energy intact?

Making time for regular exercise in your family’s schedule is a great way to boost energy levels, especially during those extra busy times of year. It’s also an effective way to strengthen your children’s immune systems and an important way to keep your entire family healthy and happy year-round, while having a great time bonding in the process.

So how can you squeeze some family exercise time into an already jam-packed schedule? Here are some tips to help you find a way:

1. Turn on the video games. It may seem counter intuitive, but there are actually many video games on the market today that get kids and parents alike on their feet and moving. Put in a dance game, or even a workout game, instead of a sedentary one, after a long, hard day at work or school, and watch the tension and stress melt away as the whole family giggles – and exercises – together.

2. Take an after-dinner walk. Anyone can squeeze a 10-minute walk into their day. And once you’re outside, you may find that it’s so pleasant, you’d like to keep going. Keep the kids interested by adding fun challenges every few minutes: race them to the next tree and back, or hop to the end of the block together.

3. Head out to the backyard. You don’t have to go far to get some fresh air and sports action: just step out your back door. Play an active game with the family dog, or shoot a few hoops – whatever your family enjoys doing together. You could even let your children take turns leading your family in a PE class of their own devising – they’ll love the attention they’ll get as coach, demonstrating proper form, and you just might be surprised at the intensity of the workouts they come up with.

4. Take advantage of the Claremore Rec Center. Too hot or rainy to go outside? Bored of video games? You’ll never be affected by the weather – or boredom – when you bring your family to exercise at the Rec. With all the group exercise classes, swim lessons, youth sports, and exercise equipment available, there’s something for everyone, whether you want to sweat it out in a group of new friends or build your strength alone. And with our convenient schedules, you’re sure to find something that fits into your family’s day, and your family’s life, perfectly.

So why not make the extra effort, and squeeze some exercise into your family’s schedule? They’re sure to thank you for it.

reprinted from www.ymcasv.org

Back-to-School Fitness Tips for Parents

Whether you prefer working out at home or at the gym, schedule your workout and make every move count.

By Julieanna Hever

As a kid, I loved heading back to school because I was excited to meet my teachers, see my friends and delve into all that luscious learning. As a mom, I love shipping my kids off to class not only out of enthusiasm for them, but also because it means more time for me to work, do errands swiftly on my own and—perhaps most important—spend more solid time working out with less rushing. This is the perfect time of year for parents to not only gear up the kids for a tighter schedule, but also to home in on it ourselves. Some parents have additional little ones in the household, while some are on their own during school hours. Similarly, some parents prefer working out at home, while others prefer the gym or the outdoors. Depending on your specific situation and preferences, there are a plethora of effective, fun and fabulous options for getting your workouts in. The importance of taking care of your health first is best likened to the emergency advice on an airplane before takeoff: Put your oxygen mask on before assisting small children or others. Exercise matters. It matters a lot.
No matter your circumstances, inspire fitness with these three strategies:

Schedule it.

Plan your calendar around your workouts. If they're not a priority, it's exceedingly easy to skip them. Momentum is key for maintaining fitness, so recognizing the benefits and experiencing them on a regular basis is a wonderful, self-perpetuating positive feedback loop. The more you stick to your workouts, the better you feel and the more eager you will be to continue feeling that fantastic. It's a win-win cycle. Exercise is extraordinary for enhancing energy to keep up with your kids and your life; for stimulating immune function so you can stay healthy; and for stress management. Make "exercise appointments" at least four to six times per week, 30 to 60 minutes each, at home, at the gym or outdoors. Make your engagements specific, realistic and detailed.

Find and do what you love most.

If you love dancing, dance. If you are inspired by a sport, play it. If moving metal is invigorating, hit the weights. There are myriad methods of moving your body in a productive way. The best exercises are the ones you enjoy doing and the ones you look forward to. If you prefer solo ventures, run, hike, walk, swim, bike outdoors or work out at the gym on your own. If social support motivates you, take classes, enlist a friend in your fitness ambitions, join a group or hire a trainer. Motivate yourself with new exercise equipment, clothing, a DVD, an online workout video, signing up for an event (such as a 5K, 10K, mud run or triathlon), or a fitness logging app. The process can morph and meld over time, which is part of the pleasure.

Emphasize all components of fitness by varying your workouts.

Variety is the spice of progress. Incorporate cardiovascular endurance, muscular strength and endurance, flexibility, balance and coordination by testing and playing in multiple manners. Up the ante with increasing duration, intensity and frequency. There is always a way to kick it up a notch, and your body will recognize the difference. Make every move count.

Remember that you'll never regret exercising, and that it's one of the best investments you can make in your physical and mental well-being. Make yourself a priority by committing to your fitness.

Reprinted from www.parenting.com

Keeping Kids Active

Motivating Kids to be Active

Anyone who's seen kids on a playground knows that most are naturally physically active and love to move around. But what might not be apparent is that climbing to the top of a slide or swinging from the monkey bars can help lead kids to a lifetime of being active.

As they get older, it can be a challenge for kids to get enough daily activity. This can be due to:

• increasing demands at school
• a feeling among some kids that they aren't good at sports
• a lack of active role models
• busy working families

And even if kids have the time and the desire to be active, parents may not feel comfortable letting them freely roam the neighborhood as kids did generations ago. So their opportunities to be active might be limited.

In spite of these barriers, parents can teach a love of physical activity and help kids fit it into their everyday lives. Doing so can set healthy patterns that will last into adulthood.

Benefits of Being Active

When kids are active, their bodies can do the things they want and need them to do. Why? Because regular exercise provides these benefits:

• strong muscles and bones
• healthy weight
• decreased risk of developing type 2 diabetes
• better sleep
• a better outlook on life

Physically active kids also are more likely to be motivated, focused, and successful in school. And mastering physical skills builds confidence at every age.

What Motivates Kids?

So there's a lot to gain from regular physical activity, but how do you encourage kids to do it? The three keys are:

Choosing the right activities for a child's age: If you don't, the child may be bored or frustrated.

Giving kids plenty of opportunity to be active: Kids need parents to make activity easy by providing equipment, signing them up for classes or sports teams, and taking them to playgrounds and other active spots.

Keeping the focus on fun: Kids won't do something they don't enjoy.

When kids enjoy an activity, they want to do more of it. Practicing a skill — whether it's swimming or riding a tricycle — improves their abilities and helps them feel accomplished, especially when the effort is noticed and praised. These good feelings often make kids want to continue the activity and even try others.

Age-Appropriate Activities

The best way for kids to get physical activity is by incorporating physical activity into their daily routine. Toddlers and preschoolers should play actively several times a day. Children 6 to 17 years should do 60 minutes or more physical activity daily. This can include free play at home, active time at school, and participation in classes or organized sports.
Age-Based Advice:

Preschoolers: Preschoolers need play and exercise that helps them continue to develop important motor skills — kicking or throwing a ball, playing tag or follow the leader, hopping on one foot, riding a trike or bike with training wheels, or running obstacle courses.

Although some sports leagues may be open to kids as young as 4, organized team sports are not recommended until they're a little older. Preschoolers can't understand complex rules and often lack the attention span, skills, and coordination needed to play sports. Instead of playing on a team, they can work on fundamental skills.

School-age: With school-age kids spending more time in front of screens, the challenge for parents is to help them find physical activities they enjoy and feel successful doing. These can range from traditional sports like baseball and basketball to martial arts, biking, hiking, and playing outside.

As kids learn basic skills and simple rules in the early school-age years, there might only be a few athletic standouts. As kids get older, differences in ability and personality become more apparent. Commitment and interest level often go along with ability, which is why it's important to find an activity that's right for your child. Schedules start getting busy during these years, but don't forget to set aside some time for free play.

Teens: Teens have many choices when it comes to being active — from school sports to after-school interests, such as yoga or skateboarding. It's a good idea to have an exercise plan since it often has to be sandwiched between school and other commitments.

Do what you can to make it easy for your teen to exercise by providing transportation and the necessary gear or equipment (including workout clothes). In some cases, the right clothes and shoes might help a shy teen feel comfortable biking or going to the gym.

Kids' Fitness Personalities

In addition to a child's age, it's important to consider his or her fitness personality. Personality traits, genetics, and athletic ability combine to influence kids' attitudes toward participation in sports and other physical activities, particularly as they get older.

Which of these three types best describes your child?

1. The nonathlete: This child may lack athletic ability, interest in physical activity, or both.

2. The casual athlete: This child is interested in being active but isn't a star player and is at risk of getting discouraged in a competitive athletic environment.

3. The athlete: This child has athletic ability, is committed to a sport or activity, and likely to ramp up practice time and intensity of competition.

If you understand the concepts of temperament and fitness types, you'll be better able to help your kids find the right activities and get enough exercise — and find enjoyment in physical activity. Some kids want to pursue excellence in a sport, while others may be perfectly happy and fit as casual participants.

The athlete, for instance, will want to be on the basketball team, while the casual athlete may just enjoy shooting hoops at the playground or in the driveway. The nonathlete is likely to need a parent's help and encouragement to get and stay physically active. That's why it's important to encourage kids to remain active even through they aren't top performers.

Whatever their fitness personality, all kids can be physically fit. A parent's positive attitude will help a child who's reluctant to exercise.

Be active yourself and support your kids' interests. If you start this early enough, they'll come to regard activity as a normal — and fun — part of your family's everyday routine.

reposted from kidshealth.org