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The Healthy Family Meals Newsletter, Issue #27 -- The Family That Exercises Together....
April 13, 2006
Welcome! Learn How to Combine Healthy Recipes with Family Adventure!
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Family exercise does not have to be just one more thing on the "To Do List". Integrate physical activity into your family's daily life so it doesn't seem like another task.
Find activities you enjoy doing together like going to the park, taking a nature walk, biking or playing an outdoor game. Make it a goal to include 45 minutes to an hour of sustained activity three or four times a week in your family's schedule.
And exercising together also means you'll be spending more quality time as a family, another major goal.
Keep in mind until the end of April, you can order a variety of energy bars online and stock up on some quick and convenient snacks for your family as you start getting outdoors in the warmer spring weather....
Kids are often isolated these days because both parents are working so they don't see them as often. On the weekends, make it a goal to set aside at least one day to spend quality time together.
This is a perfect week for family time as the holiday season of Easter and Passover approaches -- take time to play and pray together as a family this week!
Try the easy recipe below:
RECIPE OF THE WEEK
HASH BROWN STRATA
Prep time: 15 minutes
Yield: 6 servings
Try this as an Easter brunch dish that can be made ahead.....
2 cups frozen loose-pack diced hash brown potatoes with onion and peppers
1 cup cut broccoli florets
1/3 cup finely chopped turkey bacon or turkey ham (about 2 ounces)
1/3 cup evaporated fat-free milk
2 tablespoons all-purpose flour
2 8-ounce cartons refrigerated or frozen egg product, thawed
1/2 cup shredded reduced-fat cheddar cheese (2 ounces)
1 tablespoon snipped fresh basil or 1/2 teaspoon dried basil, crushed
1/4 teaspoon black pepper
Fresh basil sprigs (optional)
1. Preheat oven to 350 degrees F. Lightly coat a 2-quart square baking dish with nonstick cooking spray. Arrange hash brown potatoes and broccoli in bottom of baking dish; top with turkey bacon or ham. Set aside.
2. Stir milk gradually into flour in a medium bowl. Stir in egg product, half of the cheese, the snipped or dried basil, and black pepper. Pour egg mixture over vegetables.
3. Bake in preheated oven for 40 to 45 minutes or until knife inserted near the center comes out clean. Sprinkle with remaining cheese. Let stand for 5 minutes.
If desired, garnish with fresh basil sprigs.
Make-ahead Tip: Assemble as above, but do not bake. Cover and refrigerate for 4 to 24 hours. Before serving, remove cover and bake as directed above.
Source: Better Homes & Gardens www.bhg.com
ONE MONTH FAMILY FITNESS GOALS
1. Go for a 15-minute walk each day on the weekends.
2. Take the stairs instead of the elevator whenever possible.
3. Enroll your children in an activity requiring physical exercise such as karate or dance.
THREE MONTH FAMILY FITNESS GOALS:
1. Go for a 1/2 hour walk on Saturday and Sunday.
2. Get up early twice a week to walk for 15 minutes before work, or walk after work.
3. Take the family to a park or nature center.
SIX MONTH FAMILY FITNESS GOALS:
1. Go for a one hour walk on the weekend.
2. Read a book on upper body strength and start a light weight lifting program. (Or hire a personal trainer to help you get started.)
3. Schedule a consistent day and time for family physical activity like biking, hiking or walking.
What will your family do for healthier MEALTIMES?
Celebrating Healthy Families 2006
I want to continue to offer an excellent resource in 2006 that will help you save thousands of dollars on GROCERY SHOPPING!
Meet Lana Dorazio whom I consider an "expert" grocery shopper. She has developed a grocery shopping system that you can learn too.
Thanks for reading and have a great week!
Kindy --Your Family Dietitian
Copyright (c) 2006, http://www.healthy-kid-recipes.com
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