take control of your health

Saturday, July 28Saturday, July 28Registration 6:30 a.m. • Starts 7:30 a.m.Registration 6:30 a.m. • Starts 7:30 a.m.

Reid Foundation’s 4th Annual ReidRide is open to all ages and fitness levels.The 22-mile course provides stops along the way to relax and have a fun time. This is not a race.

Proceeds from the event support “Shoes for Kids” for local children in need.

Register today atReidRide.org. Indicate Pal-Item andreceive your own bike bell.^

For more tips on taking charge of your health goto at ReidHospital.org

This message is brought to you by:

Do this assessment online:1. Go to ReidHospital.org2. Click on the Support Services tab3. Scroll down to Wellness4. Click on Wellness Tools in left rail5. Click on Health Risk Assessments6. Go to Fitness and start the assessment

Which best describes your attitude? “Exercise isnot for me. I don’t like to sweat,” or “I’m naturallyslim so I don’t have to exercise,” or “ I havevarious reasons for not exercising more often.”Maybe all of the above?

The assessment will ask. It will provide youpersonalized recommendations.

Give it a try. You might actuallyhave a little fun with it.

People often have routines established tomaintain their lifestyle. Most follow regularpreventive maintenance schedules on theircars, lawn mowers and other items. Whenwas the last time you considered preventivemaintenance on your health? That’s whatpracticing wellness is about.

Don’t wait until you are sick to see yourdoctor; see him or her at least once a yearwhen you are well. If you don’t have aregular doctor, Reid can help you find one.If you do, make a Well Check part of yourannual calendar.

Start with physical fitnessPhysical fitness is one of the best things youcan do for your body, mind, and spirit. Exerciseimproves the way your body works, can make youlook and feel better, gives you a powerful tool forimproving your health. And for your children, itcan help them feel better about themselves, betterprepare them for a day of learning and provide aterrific forum for you to connect with each other.

If you do not currently exercise, you may feel in-timidated about starting. Exercise can be a toughadjustment to your lifestyle, but the rewards aregreat, and the obstacles become easier to over-come as you continue.

Whether you exercise or you don’t, go online andtake this simple Fitness Assessment. It can helpyou get started or motivate you to continue.

Wellness is abouttaking charge ofyour health.

Over the next 21 days, leading up tothe ReidRide, we’ll look at health and fit-ness for you and your whole family. We’lloffer some tips and tricks to help you getthe gang off the couch or away from thecomputer to have some fun and healthyinteractions.

Take Control of Your Health

LET’S GET STARTED

Tomorrow’s Topic:Keeping Fit with the Kids

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Exercise comes in three different flavors – cardiovascular,flexibility and strength training. As a parent, you shouldencourage your kids to do a variety of activities. Not onlywill it help their health and emotional well being, but it willkeep their interest. If they have fun, there more likely toplay along today, and well into the future.

Cardiovascular, or aerobic, exercise builds endurance bykeeping the heart pumping quickly for an extended periodof time. Once you have worked up to it, shoot for 3 - 4hours per week, spread out through the week. Most reason-ably healthy people can manage “low to moderate impact”aerobics, such as brisk walking, movement to music andswimming. Higher impact examples include playing basket-ball, bicycling, dancing, soccer and other sports.

Help Your KidsGet Physical

Over the next 20 days,leading up to the ReidRide,we’ll look at health and fitnessfor you and your whole fam-ily. We’ll offer some tips andtricks to help you get the gangoff the couch or away from thecomputer to have some fun andhealthy interactions.


LET’S GET STARTED

Tomorrow’s Topic: Fitness is Fluid

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Having trouble getting yourchild to exercise all at once?

That’s no problem.

Spread it out throughout the day in 10 minutechunks of activity such as when your child getsup in the morning, right after school and anhour or so before getting ready for bed.



Register today atReidRide.org.

Change it up

Aerobic exercise is often repetitive,so look for ways to change it up soyou don’t get bored. If you’re walk-ing around the block, swing yourarms forward and back the firstround (or hundred steps), then upand down or across your front andback the next rounds. Even considerclapping your hands in front then inback. Keeping your mind active willhelp keep you on track.

Indicate Pal-Item andreceive your own bike bell.




Dehydrationcan belife-threateningIt is especially important to beaware of hydration levels duringthe hot summer months whendehydration can be caused bylosing too much fluid throughperspiration, not drinkingenough fluids or both.

Children are more likely tobecome dehydrated than adultsbecause they weigh less andtheir bodies turn over water andelectrolytes more quickly. Olderfolks and people with illnessesare also at higher risk.

Water is the basis for all the fluids of thebody. All the cells and organs need water tofunction. Water regulates the body tempera-ture through perspiration and helps movefood through the intestines. It serves as alubricant and makes up the fluids surround-ing the joints.

You get some water from the foods you eat,but drinking water is the best way to stayhydrated. Beverages containing caffeine oralcohol are not the best choices because theyhave a diuretic effect causing the body torelease water. Your body loses water fromexcessive sweating from exercise or summerheat, urination and, when ill, from vomitingor diarrhea.

Water is the CureDrink a lot of water - six to eight 8-oz. glasses of waterdaily. Drink more when the weather is hot or when ex-ercising. It is better to drink small amounts of fluid ofteninstead of large amounts at one time.

If infants and children become dehydrated, electrolytesolutions can be more effective than plain water. Avoidsports drinks containing lots of sugar that can cause orworsen diarrhea.

DO NOT wait for signs of dehydration.

Call 911 if you or your childhave the following symptoms:

• Confusion • Lethargy• Dizziness • Light-headedness

From WaterFlows Life



LET’S GET STARTEDLET’S GET STARTED

Tomorrow’s Topic:Helping your Kids Succeed

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Register today atReidRide.org. Indicate Pal-Item andreceive your own bike bell.




Team sports are a great way for a child tobe physically active but are not necessarilyfor every child. According to kidshealth.org, it’s not until about first or secondgrade that they have the attention span,ability to grasp game rules or physicalskills for many organized sports.

But they can still be physically fit. First,find out what interests them. Start bypracticing with your child at home. Wheth-er it’s throwing a ball into a waste basket,tumbling over your belly or kicking a ballagainst the garage door and fielding itback (with your help), your child can startby simply enjoying physical activity.

Working Your WayUp to Team Sports



LET’S GET STARTED

Tomorrow’s Topic: Get in the Zone

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TIPS FOR PARENTSEach child has their own learning rate andindividual issues such as physical height,health conditions, athletic abilities and fears.Give some honest thought to your child’scircumstances and temperament. A small childmight be better suited to gymnastics thanbasketball. An overweight child might enjoyswimming over running. An important goal isto prevent your child from feeling frustratedand wanting to quit, risking turning them offfrom physical activity all together.

As they get older, increasing school demands,feeling they aren’t “good enough” at a sport,or simply a busy family can make it harder tofit daily physical activity into your child’s day.Or, their interests may change. Help them findways to stay fit with new physical activitiesthey can enjoy.




Find yourZone




Tomorrow’s Topic: Are you ready to Ride?

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No matter how hard you exercise, your hearthas a maximum rate, a limit to how fastit can beat per minute. When you performaerobic exercise, you want to keep yourheart beating at 60 - 80% of its maximumrate -- this is called your target heart zone.

You benefit most when your heart beats inyour target zone for at least 30 minutes totalper day, for at least 3 days per week. Yourtarget heart zone is high enough to condi-tion your heart, but does not put too muchstress on it.

One way todetermineyour targetheart zone isto determinean averagebased onyour age.

When youexercise,your heartrate should be between the lower and upperends of your zone. Using the chart above, if,for example, you’re a 50-year-old, you’d wantto exercise vigorously enough to get yourheart beating faster than 85 beats per minutefor 30 minutes, but not more than 127.

Exercise can help just about anyone feel and look better.However, some people should be cautious about beginningan exercise program. A doctor can help assess your risksand plan a program that is safe for you. If you do notcurrently exercise, speak to your doctor before you begin,especially if you have a serious medical condition such asdiabetes, asthma or a history of blood clots, have pain orpressure in your chest, neck shoulder or arm after activities,bone or joint problems or any kind of heart condition.

Target Heart Rates for aOne-minute Pulse CountAge Low High

(50% max.) (75% max.)

20 100 15030 95 14240 90 13550 85 12760 80 120Source: American Heart Association

The radial pulse is felt on thewrist, just under the thumb

When feeling for the carotidpulse under the angle of thejaw, use very light pressure

Saturday, July 28Registration 6:30 a.m. • Starts 7:30 a.m.



Tomorrow’s Topic: Pace with your bodySaturday’s Topic: Bike Safety

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And Bike for a CauseEvery $10 generated by ReidRide buys apair for quality athletic shoes for a localchild. As a result of the support generatedfrom last year’s ReidRide, the Shoes forKids program distributed over 2,500 pairs ofshoes to school-age kids.

Melissa Schroeder, Reid education secretaryand participant in the distribution effort,relates, “I was working with one little girl.After we tried on two pairs of shoes thatdid not fit, we had one last option in hersize and a different style than the other twopairs. Her face totally lit up when I openedthe box and she said, “Oh, I love them!Please, oh please, oh please God let themfit!’” And they did.

THE STARTThe 22 mile ride begins promptly at 7:30 a.m.from Reid Hospital. Check-in from 6:30-7:15a.m., sign the waiver, receive your t-shirt,map, and pick up your cowbell (if you indicat-ed Pal-Item on your registration). As the Ridebegins, riders will travel south along the newlypaved US 27.

Wayne County Sherriff, Richmond Police,Richmond Fire, Centerville Police, CentervilleFire, Wayne County Emergency Management,Wayne County Highway, Rural Metro, DublinFire/EMS, CardinalGreenway and severalother departmentswill all work makeyour ride as safeas possible. Whileyou’re making yourway along the route- please thank them(jingle your bell) fortheir time and effort.

Take a break at the 9 mile marker in Centerville,and grab some refreshments. Of course you arewelcome to ride on through if you wish.

THE FINISHYou’ve doneit - 22 miles!It’s time tojoin the funat Reid Hos-pital. You willfind refresh-ments, mas-sages, photoopportunities,music playedby G101.3, andprize drawings.

ReidRiders Bikefor the fun of it

Take Control of Your HealthTake Control of Your HealthTake Control of Your HealthTake Control of Your Health

Let’s Get started

reidRide provides an opportunity tobike with friends, promote wellness andgive children in need an opportunity tostay active. Through sponsorships andregistrations, more than 2,000 pairs ofshoes are provided each year for needychildren in the community.




Most people know to warm up their car ona cold morning. And a hard uphill climbon a hot day may cause it to over-heat.It’s pretty much the same with your body.Warming up to exercise and cooling downafterward are good habits to get into.

Be Kind to Your Body




Tomorrow’s Topic: Bike Safety

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Cool down exercises slow the heartrate and stretch warm musclesCooling down after a workout to slow yourheart and respiration (breathing) rate back tonormal is also very important. The reverse ofwarming up, cooling down should graduallybring your body back to its resting state. Ifyou don’t cool down, your blood pressure maydrop too quickly, which can cause dizzinessor lightheadedness. Cool down by slowingyour activity, but not stopping itcompletely. Keep going at thereduced pace for about 5minutes, gradually slowingdown every 1 - 2 minutes,until you are ready to stop.

You should not go from rest one minute tointense exercise the next. Spending a fewminutes warming up your body and yourmuscles before you begin intense exerciseis extremely important. By letting yourbody adjust gradually to the demands ofexercise, you avoid injuring your musclesand put less strain on your heart. You mayalso find exercising easier and, therefore,more enjoyable when you warm up first.You can warm up with any simple, com-fortable movement. For example, if youare going for a brisk walk, you can start ata slower pace.

Warm up for 5 to 10 minutesbefore exercising to gentlyget the blood circulating




As we gear up for the ReidRide, it’s good toremind ourselves of some basic bike safety tips.

Always wear a helmet – safety rated and asnug, but comfortable fit.

Wear white or colorful clothing for visibility.Riding at night - wear white and invest in arear and front light.

Ride in the right lane, with the flow of traf-fic, never ride facing oncoming traffic. Do notride more than two abreast.

Don’t hug the curb – ride at least 24” fromthe curb to avoid street hazards such as sewerdrains and edge of road damage. Riding awayfrom the curb makes you more visible and al-lows you room to maneuver in dangerous situa-tions.

Ride in wide roads and roads with low trafficwhen possible.

In multiple lane, and in one-way streets, ridein the right lane except when preparing for aleft turn.

Obey all traffic rules and laws.Watch your speed and always feel in control

of your bike – especially in traffic.Use hand signals when turning and stop-

ping.Consider making an audible signal when

approaching other riders from behind – nothingloud or startling, but something simple, like aringing bell.

Use a mirror – watch to the rear and sidesjust as you do when driving a car.

Things to have each time you ride: adjust-ment tools, plenty of water and a nutrition bar.

These are just a few bicycle safety tips; remem-ber, always use your common sense.

Tomorrow’s Topic:Stop Taking On Pounds

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UsUsUsUsUsUsUs

BICYCLE HAND SIGNALS

Be Safe with yourBike on the Road

ReidRide provides an opportunity tobike with friends, promote wellness andgive children in need an opportunity tostay active. Through sponsorships andregistrations, more than 2,000 pairs ofshoes are provided each year for needychildren in the community.


LET’S GET STARTED




Tomorrow’s Topic: Eating Healthy

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Reid Hospital Foundationprovides this $45,000program to the communityfree of charge. Althoughsome insurance companieswill pay a portion of the cost,most do not. We understandthat habits - good or bad -begin at a young age. Ourhope is to instill positivehabits that will last alifetime. To donate to theSTOP program, please go toReidHospital.org/foundation.

In Indiana,14.8% of

children areoverweightor obese.

For the first timein our history,children of thisgeneration willdie at a younger

age thantheir parents.

Our lifestyleand eating habits,and those thatwe’ve taughtour children,have changed,and the result isan epidemicin childhoodobesity.

It’s time to

STOPStop TakingOn Pounds.

S.T.O.P. is a program that guides and supports children andtheir families through weight management issues. For 12weeks, participants ages 7 to 17 attend weekly sessionswith at least one parent. In an outpatient group setting,health professionals work with them on nutrition, exercise,and behavior management. With the guidance of healthprofessionals and the support of a positive environment, yourchild can become physically and emotionally healthier.

CHANGES INFOOD CHOICES78% – 89.5%OF CHILDREN AGES 2 TO 11 ARENOT EATING ENOUGH VEGETABLES

REDUCEDPHYSICAL ACTIVITY4 HOURS A DAY SPENTWATCHING TV, USING COMPUTERS,AND PLAYING VIDEO GAMES

Reid’s S.T.O.P. program improvesphysical and emotional healthfor the whole family.


In Ohio,18.5% of

children areoverweightor obese.




Eating Right helpsyou Reach Your Goals

STOP is a 12-week programoffered by Reid Hospital to teachchildren and their parents how tobetter manage their health in aneffort to affect the current epidemic inchildhood obesity. Today’s tip includesinformation from that program.


LET’S GET STARTED

Tomorrow’s Topic: Helping yourkids develop healthy habits

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The right nutrition plan and healthy eatinghabits help you and your child reach yourweight management goals, helping youfeel better and more energized. Start withthe following:

• Eat every meal, especially breakfast• Make wise food choices• Portion your food• Increase fruit and vegetables inthe family’s diet

• Distinguish physical hungerfrom psychological hunger

• Establish an environment supportiveof healthy eating habits

The STOP program provides customizedfamily nutrition plan.

Nutritious RecommendationsFruits and vegetables are good sources of fiber, vitamins and minerals. Eat five or moreservings of fruits and vegetables per day.

Grains: Eat six or more servings per day of whole grain bread, cereals, crackers, rice,pasta and starchy vegetables. These foods are high in the B vitamins, iron and fiber andare low in fat and cholesterol. Avoid butter rolls, cheese crackers, croissants and sugarybaked goods.

Healthy proteins like lean meat, poultry, seafood, lentils and nuts are good sources ofprotein, iron, vitamins and minerals. Eat no more than 6 cooked ounces of meat, poultryand fish daily. Avoid high-fat and processed meats and no more than three or four eggyolks per week. Skim milk and other low-fat dairy products are good sources of protein,calcium and vitamins.

Saturated fat causes cholesterol to build up in your arteries, putting you at risk for ma-jor health problems. Limit total fat intake to 25 - 35% of your total daily calories. Keepsaturated fats to only 10% of your total daily calories.

Maintain your ideal body weight and exercise regularly.

Reid Hospital Foundation provides this $45,000 program to the community free of charge.To donate to the STOP program, please go to ReidHospital.org/foundation




To effectively manage weight, families canlearn how to become aware of their eatingand activity behaviors, gain control overthese behaviors, and choose eating andexercise habits that promote long-termhealth. By learning what behaviors trig-ger unhealthy eating habits, you can setgoals and develop strategies for buildinga healthier lifestyle. Parents can supporttheir children by helping them:• Keep records of exercise and

food selection.• Set and keep limits on eating habits.• Substitute unhealthy habits with posi-

tive behaviors – a carrot for a candy bar.• Being healthy role model for the family.• Reward healthy behaviors with social

praise and appropriate incentives.By promoting healthy lifestyles as a family,children can achieve their weight manage-ment goals while building self-esteem andimproving their health.

The STOP program helps parents and chil-dren determine specific triggers and behav-iors and develop solutions to address them.

Behavior Management:Promoting Healthin the Family

S.T.O.P. is a 12-week programoffered by Reid Hospital to teachchildren and their parents how tobetter manage their health in aneffort to affect the current epidemic inchildhood obesity. Today’s tip includesinformation from that program.


LET’S GET STARTED

Tomorrow’s Topic: Build a Better Plate

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Feel Good FitnessThe STOP program also addresses the impor-tance of exercise with your family and designsa program that meets the unique needs of yourchild or adolescent. It begins with a comprehen-sive exercise evaluation, and then a customizedtraining program that adjusts as your child losesor maintains weight to increase their overallfitness. In addition to at-home exercises andactivities, each session engages participants inmoderate-intensity exercise - all of which arefun activities and encourage free play. Contactyour physician to enroll your family in the STOPprogram. Don’t have a family physician? Reidcan help. Call (765) 935-8934 or go to ReidHos-pital.org and click Find A Physician.

Reid Hospital Foundation provides this$45,000 program to the community free ofcharge. To donate to the STOP program, pleasego to ReidHospital.org/foundation




Before you eat, think about what goes onyour plate. Foods like veggies, fruits, wholegrains, low-fat dairy and lean proteinscontain the nutrients you need withouttoo manycalories.TheUSDA’sChoos-eMyPlatewebsiteoffers thefollowingguidelines.

Get your platein shape




Tomorrow’s Topic:Be a Healthy Role Model

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1Make half your plate veggies andfruits. They are full of nutrients andpromote good health. Choose red, orange

and dark green veggies such as tomatoes,sweet potatoes and broccoli.

2Add lean proteins. Protein comes in twoforms – animal, including meats, eggs,cheese and seafood, and plant, includ-

ing beans, peas, nuts, soy and seeds. Enjoy avariety daily, including seafood at least twicea week. Keep your meat and poultry servingslean (remove poultry skin and avoid breading).

3Include 100% whole grains in at leasthalf of your grains. Whole grains inbread, pasta, rice, crackers and cereals

provide more nutrients like fiber than refinedgrains. Read the ingredients on the label forfind whole grain or whole wheat foods.

4Don’t forget the dairy. Pair you mealwith a cup of fat-free or low-fat milk.They provide the same amount of cal-

cium and other essential nutrients as wholemilk without all the empty calories.

5Drink water instead of sugarydrinks. Cut the calories with unsweet-ened beverages such as iced tea and

100% fruit juices. Feeling fatigued and unfo-cused? Drink more water.

6Eat some foods less often. Thingslike pizza, fatty meats such as bacon,ribs, sausage and bologna and highly-

sugared cakes, cookies, candies and ice creamshould be eaten as occasional treats, not everyday menu items. Also, limit your intake of saltor sodium (you’ll be amazed how much saltyou find in foods when you read the labels).




You are the most important influence on yourchildren. You can do many things to helpthem develop healthy habits for life.

Be a healthy rolemodel to your children




Tomorrow’s Topic: Little thingscan make a big difference

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1Show by example. Eat vegetables, fruitsand whole grains with meals and assnacks. Let your kids see that you like

munching raw veggies.

2Try new foods yourself. Describe itstaste, texture and smell. Offer one newfood at a time. Serve something your child

likes along with the new food. Avoid lecturingor forcing your child to eat. On the other hand,when meals are not eaten, kids do not needreplacement foods such as cookies or candies.

3Get creative in the kitchen. Cut foodinto fun shapes with cookie cutters. Namea food your child helps make like “Jack’s

special potatoes.” Encourage them to inventnew snacks making trail mixes from dry whole-grain and low sugar cereals and dried fruit.

4Offering a wide variety of foods helpsthem get the nutrients they need plusteaches them to try and like more foods.

5Reward with attention, not food.Show love with hugs and kisses; com-fort with hugs and talks. Do not offer

sweets as rewards as your child is taughtsweets are better than other foods.

6Listen to your child. If your child sayshe or she is hungry, offer a healthy snacklike a fruit, even if it’s not the scheduled

time to eat. Talk about fun and happy things atmeal time. Turn the TV or other distractions off.

7Limit screen time. Allow no more than2 hours a day of TV or computer gametime. Get up and moving during com-

mercials to get physical activity.




Trick yourself intohealthier eating

Nourish Yourself! Reid Hospital &Health Services offers NOURISH YOU, anadult weight management program runningin 16-week sessions. Each session includesboth dietary coaching as well as an hour offitness exercises. Morning, noon and eveningsessions are available. To join in these smallgroup sessions, call 765-983-3423.



Tomorrow’s Topic: Liven up your mealswith more fruits and vegetables.

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Healthier eating habits aren’t just aboutfood. It’s about eating the right foods, butalso, it’s about balance and quantity.

1Enjoy your food but eat less. Drink aglass of water or 100% fruit juice beforemealtime to push back hunger pangs.

Pay attention to hunger and fullness cues be-fore, during and after meals (you’re often fullbefore your tummy has sent your brain themessage). Get to know your body’s rhythms.

2Avoid oversized portions. Use asmaller plate, glass or bowl. Portionout the foods you eat. When eating

out, choose a smaller size option, share adish or take home part of your meal.

3Avoid starving yourself. It’s better toeat small, healthy snacks throughout theday than to starve yourself and overeat

at the next meal. Be careful of skipping mealsas it often leads to unhealthy snacking.

4Take the time to fully enjoy your foodas you eat it. Eating too fast, or whileyou’re distracted, often leads to eating

too many calories. Savor your food. Put downyour fork between bites and take a drink.

Balance and Burn Your CaloriesCalories are the fuel you need to work, play,sleep and reenergize. The trick is to balancecalories with the nutrients you need, limitthe empty calories – those with little or nonutritional value, and exercise that burnscalories. Here are some stats to help youburn off excess calories, based on a 154 lb.man exercising for 30 minutes. Those whoweigh more will burn more.

Vigorous Physical Activities Calories

Heavy yard work (chopping wood) 220Basketball 220Walking (4.5 mph) 230Aerobics 240Swimming (slow laps) 255Running (5 mph) 295Bicycling (10+ mph) 295

Moderate Physical Activities Calories

Walking (3.5 mph) 140Bicycling 145Golfing (walk, carry clubs) 165Light gardening 165Dancing 165Hiking (varying terrain) 185

Register today atReidRide.org.Indicate Pal-Item and

receive your own bike bell.




Discover the many benefits of adding vegetablesand fruits to your meals. They are low in fatand calories while providing fiber and othernutrients. They also add color, flavor, varietyand texture. Veggies that are rich in color - red,orange or dark green, are full of vitamins andminerals. Try acorn squash, cherry tomatoes,sweet potatoes or collard greens.

Liven up your meals withfruits and vegetables


LET’S GET STARTED

Tomorrow’s Topic: Cut backon your kid’s sweet treats

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1Expand the flavor of your casseroles.Mix vegetables such as sautéed onions,peas, pinto beans or tomatoes into your

favorite dish to energize an old favorite.

2Planning something Italian? Addextra vegetables to your pasta dish.Slip some peppers, spinach, red beans,

onions or cherry tomatoes into your traditionaltomato sauce. Vegetables provide texture andlow-calorie bulk that satisfies.

3Get creative with your salad. Toss inshredded carrots, strawberries, blueber-ries, spinach, watercress, dried cranber-

ries or sweet peas for a fun and flavorful greensalad. Add raspberries to your pasta salad.

4Liven up an omelet. Boost the colorand flavor of your morning omelet withvegetables such as tomatoes, peppers,

mushrooms or spinach. Simply chop, sautéeand add them to the eggs as it cooks.

5Sweeten up your oatmeal naturallywith your favorite berries, choppedapples or bananas.

6Get in on the stir frying fun. Cookhealthier by stir frying your veggies -like broccoli, carrots, sugar snap peas,

cauliflower, mushrooms, onions and greenbeans - in a 1/4 cup of low sodium chickenor beef broth.

7Buy vegetables and fruits in seasonfor best flavor, or frozen and cannedversions. Stock up when they’re on sale.







Limit the amount of foods and beverages withadded sugar your kids eat and drink. Thesefoods have a lot of calories, but very littlein nutrients. Most added sugars come fromsodas, energy drinks, juice drinks, candies,cakes, ice cream and other desserts.

Cut back on your kid’ssweet treats


Tomorrow’s Topic: Eat healthybut stay on budget

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1It’s not necessary to get rid of allsweets, but administer them in smalldoses. Show kids a small amount of treats

can go a long way.

2Make fruit an everyday dessert. Servebaked apples with cinnamon, pearsdressed up as faces with raisins and

lettuce or enjoy a fruit salad. Or serve yummyfrozen juice bars (100% fruit) instead of highcalorie desserts.

3Choose not to offer sweets as rewards.By offering food as a reward for good be-havior, children learn to value some foods

over others. Reward your children with a gametogether, kind words or non-physical items likestickers to make them feel special.

4Encourage kids to invent new snacks.Make your own snack mixes with drywhole-grain cereal, dried fruits and

unsalted nuts or seeds. Provide the ingre-dients and allow kids to choose what theywant in their new snacks. Bag it up in smalleramounts to drop into their lunchbox.

5Make food fun. Sugary foods areadvertised as fun foods. Make nutri-tious foods fun by asking your child to

get creative. Create a smiley face with slicedbananas and berries. Cut fruit into fun shapeswith a cookie cutter.

6Make treats “treats,” not everydayfood. Treats are fine once in a while.Just limit them to intermittent occasions.

7If kids don’t eat their meals, theydon’t get sweet “extras.” Keep in mindthat cookies and candies should not

replace foods that are not eaten at mealtime.Keep healthy items like carrots on hand forthese occasions.

LET’S GET STARTED







Eating healthy foods can be less expensivethan less healthy foods. The trick is to planbefore you shop, look for the best prices andprepare foods in advance. Here are some tips:

Eat healthybut stay on budget


Tomorrow’s Topic: Shop smartfor fruits and vegetables

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1Plan, plan, plan! Before you head to thestore, think about a week’s worth of meals.Stews, casseroles and stir-fries will stretch

higher priced items into more portions. Make alist based on what you don’t already have.

2Get the best price. Check the newspa-per (Wed/Thurs/Sun) for store sales andcoupons. Look for specials on seafoods

and meets.

3Compare and contrast. Find the “unitprice” on the shelf directly below theproduct. Use it to compare against differ-

ent brands, and different package sizes.

4Easy on your wallet. Certain foods aretypically low-cost options all year long.Try beans for a low-cost protein, carrots,

greens and potatoes for veggie options andapples and bananas for fruit choices.

5Cook once, eat all week! Prepare alarge batch of a “foundation” food (seenext tip) or favorite recipe, then freeze

in individual containers to use throughout theweek.

6Spice up your left-overs – use themin new ways. Use leftover (or founda-tion) chicken as a stir-fry once day, on a

garden salad the next, then as a chili later inthe week.

7Eating Out. Restaurants can be expen-sive. Save money on the early bird spe-cial or by going out for lunch instead of

dinner (save the doggy bag for dinner). Stickto water with lemon instead of other bever-ages to save a couple bucks on each person.








Nutritious choices don’t need to hurt yourwallet. Getting enough fruits and vegetablespromotes health, potentially saving onmedical expenses, and are generally lessexpensive than other food choices.

Shop Smart forfruits and veggies


Tomorrow’s Topic: Beat up on Stress

PI-0000154204

1Celebrate the season. Use fresh fruitsand veggies when they are in seasonfor great taste and savings. Buy smaller

amounts more frequently, or buy some fruitsbefore they are fully ripened rotating them intothe mix, for greater longevity and variety. Iffruits get over-ripe, throw them into a smoothiewith yogurt or iced with low-fat milk in theblender.

2Try canned or frozen. Canned or frozenveggies can be less expensive than theout-of-season fresh choices. Compare

price and numbers of servings for the sameveggie in fresh, frozen and canned options.

3Buy in bulk when items are on sale.A large bag of potatoes is typicallycheaper than individual potatoes. Stock

up on canned and frozen fruits or veggieswhen they go on sale.

4Store brands = savings. Opt for storebrands when possible. You will get thesame or similar product for a cheaper

price. The contents may be purchased fromthe same cannery with different labels ap-plied.

5Keep it simple. Buy vegetables andfruits in their simplest form. Pre-cut,pre-washed, and ready-to-eat are conve-

nient, and may be a good choice, but will costmore than the basic form, so balance conve-nience and price in your choice equation.








Stress is a normal feeling. In small doses,stress can help you get things done. Butit can affect your physical health. You mayhave a harder time focusing when youbecome over-stressed, feel overly tired, loseyour temper more often or have problemswith your sleep.

Here are some tips for assessing and manag-ing stress.

Beat stressbefore it beats you



LET’S GET STARTED

Tomorrow’s Topic: Helping KidsCope with Stress

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1Look at your diet. Eat foods that im-prove your sense of well being, like fruitsand vegetables. Limit foods that can

create an energy roller coaster like caffeine, ex-cessive sugars and alcohol. While producing atemporary high, they can also result in fatigue.

2Physical activity has many benefitsincluding promoting a sense of well be-ing and increasing your level of energy.

Decide on a specific level, amount and kind ofphysical activity. Exercise with a buddy if pos-sible. Shoot for 20 minutes of exercise threetimes per week.

3Support system: Everybody needssomeone that can help them throughthe hard times when they occur. Maybe

it’s family, maybe friends, maybe a coun-selor. Make an effort to get out and socialize,even if you don’t feel like it. Social interac-tion is energizing.

4Relaxation comes in many forms.Sometimes you just need to step back,take a breath and gain some perspec-

tive. Use hobbies to help you relax, findinterests or activities that focus your think-ing elsewhere and stop obsessing. Yoga, taichi and various forms of meditation can beeffective. Similarly, it’s important to makesure you get enough restful sleep. Caffeinethat can make getting to sleep more difficult,or anti-depressants such as alcohol may helpyou get to sleep, but not stay asleep.

One of the most effective stress reducers is togo have fun - laughter is healing.






Children learn how to respond to stress by whatthey have seen and experienced in the past.Often, stresses experienced by children seeminsignificant to adults, but because childrenhave few previous experiences from whichto draw, even situations that require smallchanges can have enormous impact on a child’sfeelings of safety and security. Signs your childmight be experiencing stress include worryor anxiety, intense or new fears, inability tocontrol emotions, unwillingness to participate,loss of appetite, headaches or stomach achesand troubles with sleep. Things that can causestress include a family relocation, troubles orillnesses amongst parents or siblings, difficul-ties in schools with peers or grades, etc.

An open, accepting flow of communication infamilies helps reduce anxiety and depression inchildren. Encourage your kids to discuss theiremotions and help them find simple ways torespond to, or change, stressful situations.Here are a few tips for parents:• Listen without being critical.• Use positive encouragement – rewardover punishment.

• Build your child’s self worth with affection.• Involve your child in activities wherethey can succeed.

• Give your child opportunitiesto make choices, building a sense ofcontrol over their life.

• Encourage physical activity.

Help your children copewith a stressful world


LET’S GET STARTED

Tomorrow’s Topic:Making Good TimesHealthy Times

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Stress reducing tips for kids:• Try to relax, listen to calm music,take a warm bath.

• Exercise – physical activity reduces stress.• Set realistic expectations. Do your bestbut remember nobody is perfect.

• Love yourself. You are good enough.• Eat regular meals. Snack on healthyfoods like fruit or veggies.

• Engage in a hobby or findan enjoyable interest.

• Respect others and be with others whoaccept and respect you.

• Talk about your problems with someoneyou trust; ask for help.

• Laughter is the best medicine. If watchingTV, opt for a comedy over a drama.Look for activities that help you smile.

• Join a group that does good works,like scouts. Focusing on the needsof others helps you reduce worry aboutyour own concerns.






Great parties and family gatherings can be easyto do when tasty, healthy foods are offered in afun, active environment.

1Focus on Friends and Family. Food ispart of an event, but doesn’t need to be thecenter of attention. Focus on activities that

mix people up and keep them moving.

2Make foods look festive. Decorate foodswith nuts, or use new shapes for veggies.Add eye-catching color with fruits.

3Offer unique thirst quenchers. Make icecubes with 100% fruit juice. Create a floatby adding a scoop of low-fat sorbet to selt-

zer water. Water with lemon is a great hydrator.

4Make moving part of the party. Dancing,playing active games, wiggling and gig-gling add fun.

5Try some healthier recipes. Find waysto cut back on sugar, salt and fat as youprepare your favorite recipes.

6Be a cheerleader for healthy habits.Keep in mind that children follow what theadults around them do, even at parties. Set

a good example.

Make celebrations fun,active, healthy

Over the past 20 days leading up tothe ReidRide, we’ve explored at a numberof fitness topics – from exercise and nutri-tion for adults to encouraging a healthy life-style for your kids. Below is a complete listof the Take Control of Your Health topics. Ifyou missed one, or would like to revisit one,you’ll find them all online at www.pal-item.com/ads/special-direc/index.html


LET’S GET STARTED

Tomorrow: Come out for the Ride– Ride a bike or cheer the riders.Its sure to be a good time.

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Online health assessmentHelp your kids get physicalFrom water flows lifeWork your way up to team sportsFind your heart rate zoneReidRide – For fun and for goodWarm ups & Cool downsBike safetyS.T.O.P. Childhood ObesityEating rightPromoting family healthGet your plate in shapeBe a healthy role modelTips & tricks for healthy eatingFruits & vegetablesCutting back sweet treatsEat on a healthy budgetShopping smartStress managementChildhood stressHealthy Celebrations



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