Family Health Challenge 2011

Americans are getting fatter. The modern lifestyle that includes computer screens, video games and television is resulting in Americans eating poorly and not exercising. No medium is more widespread throughout the United States than television. In fact, the U.S. alone is home to 281 million people, 219 million television sets, more than 1,500 individual TV broadcast stations, and about 9,000 different cable systems. (Statistics from the CIA World Factbook 2002)

The Challenge: For 7 consecutive days, pledge to limit your use of TV, video and computers to less than 1 hour each day.

Reasons to Take Your Workouts Outside

Outdoor fitness can take many forms; it can feature a structured exercise program that takes advantage of the natural outdoor terrain to get you in shape or it can be as simple as taking a brisk walk outside. Raking leaves, for example, is considered moderate physical activity. If you weigh about 135 pounds, you can burn close to 250 calories by raking leaves for an hour.
There are numerous benefits to outdoor fitness, including:

• No membership fees -- The outdoors belongs to all of us. "You don't need any special equipment - the outdoors is available wherever you are, just outside your door," says Tina Vindum, author of Tina Vindum's Outdoor Fitness: Step Out of the Gym into the Best Shape of Your Life and the first outdoor fitness instructor accredited by the American Council on Exercise (ACE).
• Cleaner air -- The Environmental Protection Agency estimates that indoor air is more than twice as polluted as outdoor air.
• A free daily dose of vitamin D -- Scientists recommend outdoor exercise as a way to get vitamin D through sunlight. This is especially important if you are overweight. A recent study found that people who are overweight are almost twice as likely to be deficient in vitamin D.
• Exercise for your mind -- "When you exercise outdoors, your mind becomes aware of the changing terrain. Whether you use the hills, the sand on a beach, or a winding path, your mind has to focus differently than it would on a flat gym floor," notes Vindum.

If you have any health issues, talk to your doctor before starting an outdoor fitness program. "I tell my people to have a goal in mind, start slowly, and work up to their potential. Outdoor exercise can be adapted to anyone's level of fitness," advises Vindum.

The Challenge: Pledge to engage in 30 minutes of outdoor activity each day.

Visit neighborhood M-NCPPC parks and trails

Upcoming Opportunities

Saturday, September 10, 10 am-12 noon
Suitland Bog Tour
6000 Block Suitland Rd., Suitland 20747
Join a Park Ranger for a tour of Suitland Bog. Discover the uniqueness of this rare hillside magnolia bog in Prince George's County.
All ages welcome.
FREE
Contact: 301-627-7755; TTY 301-699-2544

Saturday, September 17, 9:30 am
Wal-Kin' On Sunshine
431 Watkins Park Dr., Upper Marlboro 20774
Take part in an introductory walking program through Watkins Regional Park that promotes family health.
All ages welcome.
FREE
Contact: 301-446-6826; TTY 301-446-6802

• Having too much sugar in the body can be very damaging; it can lead to obesity and it increases the risk of getting diabetes and other chronic diseases.
• Scientific evidence shows that eating sugar and sugary foods contributes to tooth decay. The more sugar consumed, the higher the risk of tooth decay.
• Sugary foods can also contribute to weight gain. Sweets, cakes, biscuits and fizzy drinks contain lots of calories but few vitamins and minerals. Make them an occasional treat.

The Challenge: Pledge to avoid all sugar-sweetened snacks and beverages each day (including diet drinks and juices).

• Choose water instead of sugar-sweetened beverages.
• For a quick, easy, inexpensive thirst-quencher, carry a water bottle and refill it throughout the day.
• Don't "stock the fridge" with sugar-sweetened beverages. Instead, keep a jug or bottles of cold water in the fridge.
• Serve water with meals.
• Make water more exciting by adding slices of lemon, lime, cucumber or watermelon, or drink sparkling water.
• Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.

Most fruits and vegetables are naturally low in calories and provide essential nutrients and dietary fiber. They may also play a role in preventing certain chronic diseases. When compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthy diet tend to have reduced risk of chronic diseases. These diseases include stroke, type-2 diabetes, some types of cancer, and perhaps cardiovascular disease and hypertension. (U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005)

The Challenge: Pledge to eat 5 servings of fruit & vegetables each day

• 5 to 6 fresh strawberries
• 1/3 fresh cantaloupe
• 1/2 cup of fresh pineapple
• 1 fresh kiwi (peeled)
• About 1 cup of orange juice – not from concentrate

• Add cooked dry beans to your salad.
• If you have a sweet tooth, add chopped apples, pears, or raisins.
• Add lettuce, tomato, onion, and cucumber to sandwiches.
• Order salads, vegetable soups, or stir-fried vegetables when eating out.

• Instead of starches, try eating at least 2 vegetables with dinner.

• Top a cup of fat-free or low-fat yogurt with sliced fresh fruit.
• Encourage your children to choose their own fruit when shopping.
• Stash bags of dried fruit at your desk for a convenient snack.

You may have heard that you should eat 5 servings of fruit and vegetables a day, which works out to a total of about 2½ cups. But experts actually recommend getting even more than that amount. There are no limits on the quantities of tasty fruits and veggies you can enjoy, unless you load them up with butter or dressing, or deep-fry them! Many of us still find it hard to fit fruits and veggies into our meals.

1. Start with the first meal of the day. Plan to eat a serving or two of fruits with breakfast every day. Mix it up so you do not get bored. Half a grapefruit, an apple, or a handful of berries on your cereal are all good choices. Orange juice counts too, but only if you drink 100% juice.
2. Get extra energy from fruit or vegetable snacks. The carbohydrates in fruits and vegetables are great sources of energy. Combine them with a serving of protein, including a piece of cheese, a cup of yogurt, or a tablespoon of peanut butter.
3. Double up on fruit and veggie servings. Recommended servings of fruit and veggies can be small. Unlike other foods, it's OK to double the serving size of fruit or vegetables. Serve yourself a 1-cup portion of broccoli or tomatoes instead of the standard serving of ½ cup.
4. Use fruits and vegetables as ingredients. Enjoy bread? Bake up a batch of zucchini bread and get your veggies along with your grains! Use applesauce instead of oil in your baked goods. Chop up veggies (peppers, carrots, celery) and toss them into your favorite chili recipe. If you don't like vegetables too much, sneak them into foods you do enjoy (like grate carrots into tomato sauce or, zucchini into bread) It's a great way to get your veggies without having to taste them!
5. Try a new fruit, vegetable, or recipe each week. Our bodies like variety, so set a goal to try something different each week. You may even find a new favorite! One good way to get variety is to eat the fruit and veggies that are in season in your area. They usually taste better than the bland fruit salad or shriveled apples you are used to seeing in the cafeteria!

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