FAMILY MATTERS

Welcome to HEALTH page. On this page, you will find important and valuable information about healthy eating and exercising. Salem Lutheran school cares about education as well as nutrition. Our parents and students will benefit the valuable ideas and suggestions about healthy eating and fun activities.

Take your family for a WALK.

You know that you need exercise - but did you know that children should get at least 30 minutes and preferably 60 minutes of daily activity, too? Follow these tips for creating a walking routine that caters to your whole family.

*Set Goals together. Hold a family meeting to decide how often, how far and when you'll walk.

*Build Connections. Use your walking time to catch up on each family member's day.

*Make sure everyone wears comfortable walking shoes. You're not going to get very far if your feet hurt.

*Track your progress. Keep a chart of how far or how long your family walks.

*Cater to the youngest walker. If you have young children, plan routes that aren't too long.

*Start a healthy competition. Invest in pedometers - one for each member of the family - and see who takes the most steps each day. Offer rewards for the most steps walked in a day or week.

*Take safety precautions. Keep young children close at all times, and don't let children walk alone. Hold hands at intersections and when near streets. If you're pushing a baby or toddler in a stroller, use the safety harness so that he or she doesn't fall out.

Add the fun factor.

:-)Turn your walk into a scavenger hunt. Give each walker a list of things he or she must find.

:-)Walk to a fun destination. Playgrounds and ponds are usually a hit.

:-)Choose routes that pass points of interest. Look for streams, rock formations, water fountains, walking pridges or wildlife.

:-)Let your child lead the way. Go wherever your child chooses for 15 minutes, then turn around and return home.

:-)Create theme walks. On a "bug walk," for instance, look for different kinds of insects. On an "alphabet walk," spy things beginning with the letters of the alphabet.

Food and You

Did you know that breakfast is the most important meal of your child’s day? It provides the nutrients and energy he needs to concentrate in school. Research even shows that kids who eat breakfast get better grades, pay more attention in class, and behave better. Help your youngster begin his day on the right foot.

Make time

Set the alarm to allow 10–15 unhurried minutes for breakfast. Suggest several healthy breakfast items, and let your child choose.

Make it healthy

Give your child a mix of protein (such as milk, eggs, cheese, or meat) and carbohydrates (whole-grain cereal, fruit, or wholewheat bread). The carbohydrates boost energy and help your child jump-start his day, while the protein keeps his body going strong until lunchtime.

Make it kid-friendly

These quick breakfasts are sure to bring an early morning smile to your youngster’s face:
Egg in a Basket:
Cover a frying pan with no-fat cooking spray. Tear a hole out of a slice of wholewheat bread, put the slice in the pan, and crack an egg into the hole. Cook two minutes, flip, and cook until the egg is set and lightly browned.
Waffle Wonder:
Toast a whole-grain frozen waffle. Put sliced strawberries around the edge and fill with a handful of blueberries. Serve with a side of low-fat flavored cottage cheese or yogurt.

Too Many Snacks

You may be surprised to know that children actually need snacks. Their stomachs are small, so they can’t get all the food and nutrients they need in just three meals a day. The trick is to give your youngster a snack that’s both healthy and filling so he will be able to wait until dinnertime to eat again. Try giving your child a choice of snacks when he comes home. Offer foods like microwave low-fat popcorn,string cheese and fruit, or “ants on a log” (peanut butter spread on celery stalks and covered with raisins).

Tip: If your youngster is in day care after school, find out when they serve the last snack of the day. Ask that your child not have one too close to your dinnertime.

Fun in the Kitchen

Smoothie time Here’s a surefire way to get kids excited about eating healthfully. Toss fruit, a few ice cubes, yogurt, and juice into a blender, and mix until thick. With your supervision, your youngsters can even make smoothies themselves! Try these combinations.

Red & White — 4 strawberries, 1 banana, 1 container low-fat vanilla yogurt, 1 cup orange juice

Cool Blue —1½ cups fresh or frozen blueberries, 1 con tainer low-fat blueberry yogurt, 1 cup 100% grape juice

Just Peachy —1 cut-up peach or 1 cup frozen peaches, 1 container low-fat peach yogurt, ¾ cup orange juice

Tip: Add a teaspoon of wheat bran (available at your grocery or health food store) to put fiber into your youngsters’ treats.