SOME HEALTHY IDEAS

Use this section to help you develop good healthy habits that will make you more physically fit. Use and remember these tips for the rest of your life and pass them on to your friends and family.

use these links or scroll down the page

Healthy Ideas
Healthy recipes

You will need your body throughout your entire life, so take good care of it.

IDEAS

Eat your vegetables first at mealtime when you are the most hungry.
Eat a sensible meal before going to a party or gathering where food will be served to help you control the urge to eat unhealthy snacks.
Write down everything you eat and drink every day, then review and correct your weak points.
Plan every meal and snack to avoid impulse and over eating.
Check your weight no more than once a week and only if you are concerned about it.
Children should go food shopping with parents to check labels and choose from the variety of healthy foods available.
Drink a glass of water before a meal if you are trying to limit your intake of food.
Drink more water than you feel thirsty for.
Walk whenever possible instead of getting a ride.
Walk fast to increase your heart rate when exercising.
Always eat a healthy breakfast to give you the necessary energy you need throughout the day.
Limit your intake of fat free and low fat cookies and snacks because they contain sugar and other starches that your body might store as fat.
Stop eating when you feel you are no longer hungry, eating too much of anything (even fat free foods) will make you gain weight and give you extra fatty tissue.
Eat slowly and rest during meals.
Check the labels of everything you eat and drink, and try to substitute healthy foods with less fat for high calorie foods.
Never eat potato chips, cookies or similar snacks from the bag or package.
Put some in a bowl then put the container away.
Make sure you have a supply of fruits and vegetables available at all times.
Eat smaller portions.
Eat only when you are hungry.
Perform a variety of light exercises everyday and a regular workout 2-3 times per week.
Stretch everyday.
Walk instead of riding whenever possible.
Walk up and down stairs instead of using an elevator or escalator.
Add sliced tomatoes, avocados or lettuce to sandwiches for moister instead of mayonnaise or oil.
Add sprouts to salads or sandwiches for extra fiber.
Put low fat granola bars, graham crackers, mini bagels, whole grain crackers with jelly, mini pretzels or popcorn in lunches for dessert or snacks.
Dark green lettuce is more nutritious than lettuce light in color.
Always start a fitness program with a physical exam and the minimum amount of exercise.
Gradually increase your physical activities as you get stronger and more physically fit.
Alternate your training by using a combination of different activities (running, swimming, jumping rope, etc.)
Try new vegetables and fruit every week.
Wash all fresh fruits and vegetables before eating.
Peal apples and pears if they upset your stomach.
Always rest between exercise sessions to let your muscles recover and grow.
Instead of dieting and performing a full fitness program, gradually change the way you eat while becoming more physically active, one week at a time.
Try new fruits and vegetables every week.
Use canola oil instead of other oils, it is the lowest in fat.
Stay away from caffeine, artificial sweeteners and foods high in sugar and salt.

Here are some ways to increase your family's physical activities:

plan family hikes, walks through the park, camping, etc.
plan family chores such as raking leaves or grass, other yard work, shoveling snow, planting and maintaining a garden, painting the house or garage, etc.
plan a bicycle trip around your neighborhood or town.
inline skate or play basketball or other sport as a family after dinner.
make time to exercise or play together as a family.

SOME HEALTHY RECIPES

Turkey Burgers

Mix 1 pound of ground turkey (not turkey breast) with garlic powder, minced onions, Italian seasoning and/or basil to taste. Form patties with your hands, but, not too tight. Grill on charcoal or gas grill until fully cooked. Do not press down on the burgers while they are cooking. This will remove the small amount of fat that holds the burger together.

Pizza Bagels

Slice 1 bagel in half for each person. Place the bagel halves with cut side up on a cookie sheet. Top with tomato sauce or salsa and shredded cheddar, mozzarella or other cheese. Bake in 350 oven for about 10 minutes or until cheese is melted. To make this snack or meal less fattening, substitute the cheese with low or no fat cheese.

Jellied Fruit

Cut up fresh or canned fruit into small bite size pieces. Make 1 or 2 packages of your favorite gelatin according to the directions. When the gelatin is almost cooled and somewhat firm, add the fruit. Place gelatin and fruit mixture in the refrigerator until ready. Top with non dairy low fat topping.

Pasta Salad

Cut up fresh celery, onions, carrots, red peppers or similar vegetables and mix with your choice of cooked pasta and fat free or low fat Italian dressing.

Refreshing Summer Drinks

Blend 1 cup of cranberry juice cocktail and 1/2 cup of lemonade with ice. Blend 1 1/2 cup raspberry/cranberry drink and 3/4 cup lemonade with ice.
(these drinks can also be prepared with just crushed ice)

Berry Shortcake

Place frozen or fresh strawberries, blueberries, raspberries or any other fruit on a peice of sponge cake and top with non-dairy low fat topping. Try several types of fruit at the same time.

Please e-mail us your healthy recipes. We will send you an amateur-sports.com T-shirt if we use them on this web site.

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HEALTH & FITNESS PROGRAM INDEX	SPORTS & EXERCISE INDEX	intro	injuries & preventing them	advice for coaches & parents	winning & losing	mental preparation	warm-up cool-down	stretch	exercise	exercises for elite athletes	exercise for your stomach
	NUTRITION INDEX	intro	nutrients	read the labels		junkfood, fat & calories		overweight children	some great substitutes		healthy ideas you are HERE
	PUTTING IT TOGETHER INDEX	measuring success & goal chart		weekly exercise guide			weekly nutrition guide		weekly exercise & nutrition chart
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