Lovett Wellness Warriors Welcome to the Wellness World! Let’s Talk Heart to Heart Lovett PTO walking group: Come join the FUN at 8am every Monday at the flagpole. Come out and get your week started right! All fitness levels welcome. For more information and volunteering, please contact Christine at: Lovett PTO walking group: Come join the FUN at 8am every Monday at the flagpole. Come out and get your week started right! All fitness levels welcome. For more information and volunteering, please contact Christine at: Keeping your family's heart healthy and beating strong involves healthy habits like eating healthy, fresh, low fat foods and daily exercise. This is the something that children can benefit from too. We know that behaviors are formed during childhood so it is very important to help children establish healthy heart habits while they are young. Weekly Challenge: Start with a 10 second wall-sit and increase your wall- sit time by 5-10 seconds every day. Work your way up to a 60 second wall- sit ! Wall-sit form: Back flat against wall, knees at a 90 degree angle, look straight ahead, and hold position for desired amount of time. Weekly Challenge: Start with a 10 second wall-sit and increase your wall- sit time by 5-10 seconds every day. Work your way up to a 60 second wall- sit ! Wall-sit form: Back flat against wall, knees at a 90 degree angle, look straight ahead, and hold position for desired amount of time. Heart-Healthy Tips! Increase Fiber Intake Serve oatmeal for breakfast and switch over to 100% whole wheat bread Add beans to soups or offer as a side dish Place sliced fruit and veggies on the table for your child Offer fresh fruit smoothies using low-fat yogurt Decrease Saturated Fat Intake Offer low-fat mozzarella or Swiss cheese Serve fish and chicken breast more often than red meat Stir fry and bake your meals instead of deep frying Use spray dressings vs. traditional Thousand Island or Blue Cheese salad dressing Increase Intake of Healthy Fats - Monounsaturated and Polyunsaturated fats Cook with olive, safflower, or canola oil (use small amounts as oils are high in calories) Offer 2 tablespoons of cashews on top of yogurt; all nuts have healthy fat in them. (nuts can be a choking hazard so avoid offering to young children or children with nut allergies) Seeds can be another great source for healthy oils. You can add ground flax seeds into a fruit smoothie or a on top of their favorite cereal or salad. Add avocado slices to a salad Daily Movement – Get Your Heart Rate Up Get the dance music on and dance with your child Turn off the computer games and play basketball with your child Go for a walk Prioritize your day so that movement happens – mark it down on the calendar as a reminder Heart-Healthy Tips! Increase Fiber Intake Serve oatmeal for breakfast and switch over to 100% whole wheat bread Add beans to soups or offer as a side dish Place sliced fruit and veggies on the table for your child Offer fresh fruit smoothies using low-fat yogurt Decrease Saturated Fat Intake Offer low-fat mozzarella or Swiss cheese Serve fish and chicken breast more often than red meat Stir fry and bake your meals instead of deep frying Use spray dressings vs. traditional Thousand Island or Blue Cheese salad dressing Increase Intake of Healthy Fats - Monounsaturated and Polyunsaturated fats Cook with olive, safflower, or canola oil (use small amounts as oils are high in calories) Offer 2 tablespoons of cashews on top of yogurt; all nuts have healthy fat in them. (nuts can be a choking hazard so avoid offering to young children or children with nut allergies) Seeds can be another great source for healthy oils. You can add ground flax seeds into a fruit smoothie or a on top of their favorite cereal or salad. Add avocado slices to a salad Daily Movement – Get Your Heart Rate Up Get the dance music on and dance with your child Turn off the computer games and play basketball with your child Go for a walk Prioritize your day so that movement happens – mark it down on the calendar as a reminder