4 STAR GOALS For A FIT-YEAR!

Make 2014 A FIT YEAR With 4 Simple Star Goals!
Don’t take the typical approach of most people! 

Making a long list of 20 goals, getting too overwhelmed and then giving up!

Start 2014 by following these simple 4 Star Goals and it will make a huge difference in you and your child’s health throughout the year!

 

 

 

 

 

STAR Goal #1

Eat 5 Servings of Fruits and Vegetables a Day

What does a total of 5 servings look like?

3 servings of vegetables + 2 servings of fruit = 5

2 servings of vegetables + 3 servings of fruit = 5

Or any combination that equals 5!

A quick cheat sheet to measure your serving sizes!

Vegetables:

1 cup of raw leafy vegetables (about the size of a small fist)

1/2 cup of other vegetables

1/2 cup of vegetable juice.

Fruits:

1 medium fruit (medium is defined as the size of a baseball)

1/2 cup chopped, cooked or canned fruit

1/2 cup juice

 

STAR Goal #2

Limit Screen Time to 2 Hours per day

 What is screen time?

Screen time is when you are watching TV, using the computer, phone, or other touch screen devices for games or social media outside of school or homework. Our youth today spends an average of 7 hours of screen time a day!

Limit screen time to 2 hours OR cut down on screen time by at least 1 hour and incorporate physical activity, music, reading, or arts and crafts in it’s place!

 

STAR Goal #3 

Exercise for 60 minutes a day

60 Minutes a day you must play and be active! 

This goes for parents and kids! Remember that 60 minutes does not have to be done all at once, it can be done throughout the day and equal 60 minutes by bedtime!

Some examples of daily activity:

Day 1: 30 min bike ride + 15 min Active Wii Game + 15 min walk after dinner = 60

Day 2: 20 min flag football game + 20 minute KFIT Health DVD + 20 baseball pass = 60

Day 3: 40 min hike with family + 10 min bike ride after school + 10 min swim = 60

Be sure to keep track and hit a goal of 60 minutes everyday!

 

STAR Goal #4

Consume Zero Sugary Drinks 

(water and low fat milk instead)

Why are sugary drinks bad?

Sugary drinks are considered one of the leading causes of weight gain for kids and adults these days! We are drinking our calories and storing that sugar as fat! If you set one goal this year, it should be to eliminate SODA from your home and your diet altogether! Avoid bottled drinks with more than 10 grams of sugar per serving! Most soda has about 32 grams per serving and other drinks like Gatorade are almost the same around 20grams per serving. WATCH OUT!!

 

  • Natural fruit juices should be not be a daily habit and limited to 1 serving size of 8oz when consumed. Low fat milk is a much better choice because it has protein, fat, and vitamins kids need.

  • Water is always your best option for continuous hydration throughout the day! Adding lemon, lime or orange slices will make it extra fun and delicious!

 

Be sure to improve your fluid intake but cut down on sugary drinks and eventually you can eliminate them altogether!

Happy FIT-YEAR,

KFIT Health, LLC
Dr. Pat and Anna
GET READY GET SET & GET FIT!

8 Ideas To Eat Healthy On A Budget

 

 

 

 

 

 

Don’t listen to people that say you can’t afford healthy food.  Here are some tips to eat healthy without breaking the bank.

1. Eat at home

Plan meals for the entire week and then shop with a list and try to stick to it.  Eating out, whether it’s at a restaurant or picking up fast-food, is much more expensive than eating at home. But, if you don’t have the food at home it is much easier to just go out to eat. So, plan those meals!

2. Buy food in season

Fruits and vegetables are much less expensive when they are in season and growers have extra food that they need to sell quickly.  Also, they usually taste better then, too!   Whether it’s strawberries in the Spring or sweet potatoes in the Fall, it will help you mix up what you eat and keep your taste buds and your wallet happy.

3. Buy on sale

Look at the advertisements from the grocery stores and pick out the healthy items that are on sale.  Again, it takes planning but will save a few extra dollars each week.

4. Buy in bulk

This works especially well for family packs of chicken, fish and meat.  You can freeze what you don’t use or double the recipe and have leftovers. That can save a lot of time during the week because you’ve already done most of the work.

5. Plant your own

Growing your own fruits and vegetables can be fun and cheap!  A little effort pays off financially and nutritionally.  You can even just start with a potted tomato plant in the Spring and see where that takes you.

6. Go meatless  (or at least less)

Consider using other sources of protein such as beans as your source of protein for a meal. Even reducing the amount of meat or chicken you use can really reduce the price of a meal.  For example, you can find healthy chicken vegetable soup recipes that require much smaller portions of chicken per person than other chicken meals.

7. Tips for eating out

Just because many of the recommendations above involve eating at home, sometimes it is just fun to eat out!  Here are a few tips when you eat out:

- Try to find 2 for 1 coupons that many restaurants offer

- Take advantage of early bird specials

- Choose water instead of ordering a soda and save a few dollars

- Split a meal.  Many meals have large portions and sharing a salad and main course with a friend is usually plenty of food for both of you!

8. Plan

They key to achieving all of the above goals is to Plan, Plan, Plan!!  It does take a little effort to eat healthy on a budget but it absolutely can be done.  Go for it!

In Good Health,

Dr. Pat

Dr. Pat on TV!

Dr. Pat talks with Taylor Baldwin on PRIMETIME U-T TV! She discusses the 4 easy ways to prevent childhood obesity. Dr. Pat also  explains the hidden sugars in foods we THINK are healthy and why reading food labels is a key element in avoiding weight gain!

What parents buy at the grocery store is critical to nutritional health. If parents are taking good care of themselves nutritionally, there is a good chance the kids will eat healthy too.

Guess what percentage of kids grow up to be overweight adults? IT’s SHOCKING!

Watch this short clip and get all the details.

WATCH NOW!