Nature's Bounty
Fitness, nutrition and environmental tips inspired
by the great outdoors.
by Terra Wellington
TWEENS & TEENS News January
2008
Fun With Fitness
Here’s how to get active outside.
•Explore nature. While a brief nature
hike may be enough to spur interest in the natural
world in younger siblings, adolescents should
make informed decisions regarding where to roam
and hike to maintain interest in exercising
outside. Once you’re hooked, invite your
friends along for the adventure— and the
exercise. Present options that have a challenge
attached, such as exploring local state or regional
parks and trails that require planning ahead
with a GPS device. Some local zoos, nature institutes
and botanical gardens have volunteer opportunities
for teens, and this can further challenge friends
and siblings to examine the world.
•Ditch the car. It’s easy for older
kids who are able to drive to settle into sedentary
habits. However, take advantage of your newfound
independence by going on short errands that
encourage you and your friends to walk or ride
bikes. For example, if Mom needs some bananas,
head to the neighborhood market on foot or by
bike with a few dollars in hand to get the bananas.
•Free up for fitness. During the summer
months, create an exercise schedule. Ask your
parents, athletic coaches and possibly your
gym teacher for ideas, such as running laps
around the local high school track, following
a walking route or playing basketball on a nearby
court. You can also use resources of your city’s
recreation department by enrolling in sports
and other activities of interest.
•Play together. Contrary to popular belief,
tweens and teens typically do want to spend
some social time with their parents. Rather
than be ashamed of this truth, combine parent-child
time with a recreational activity to amp up
your exercise routine. Try a playing a family
tennis match, going on a long walk with the
family dog or hitting balls with Mom or Dad
at the local batting cage.
Nutrition Notes
Consume natural and nutritious foods by incorporating
these practices into your everyday routine.
•Go all natural. Whatever you have stocked
at home is what you will most often eat. Encourage
your parents to bring your family meals back
to the basics by using natural products, including
sandwich meats with no preservatives, 100
percent natural fruit juices and all-natural
cereals. There’s no sacrificing flavor
with this approach, and your younger siblings
will learn by example of how to eat more healthfully.
In place of chemical-laden packaged foods
for school lunches, pack sandwiches made of
all-natural, lunch meats with no preservatives
and no nitrites or added nitrates.
•Grab a rainbow. From the school nurse,
a doctor’s office or a reputable health
site on the Internet like www.webmd.com, obtain
a list of the whole range of colorful fruits
and vegetables most commonly available. Take
five minutes to circle the foods you prefer.
Highlight the fruits and vegetables that you
haven’t tried before. Then, next time
your parent goes to the grocery store, tag
along. Ask to pick up a variety of favorite
fruits and veggies plus a couple of first-time
choices. Your parents may want to add to the
stockpile of healthy foods. Great— more
wholesome items for the family to enjoy.
•Dump the junk. Avoid junk food. Instead,
look for healthy convenient snacks, such as
pre-cut fruits and vegetables, whole-grain
crackers, raisins and low-fat yogurt. Such
snacks especially come in handy before sports
practice or the big game.
•Read the labels. Also while grocery
shopping, pay attention to the nutrition facts
panels on items in the aisles. Be sure to
select the healthier options. For example,
when you are buying cereals and crackers,
read labels to find products that are trans-fat
free and contain lower sodium and sugar and
higher fiber. Perhaps ask a trusted nutritionist
or health specialist about other healthy grocery
items, including skim milk, hummus and whole-wheat
English muffins.
Going Green
Look for opportunities to appreciate nature
and protect and preserve the environment.
•Recycle with a purpose. In
becoming masters of your own bedrooms, you
tweens and teens often begin to use more paper
and other items that could be recycled. Place
a small recycling bin next to your garbage
can or your desk to remind yourself to take
responsibility for sorting your own trash.
This will come in handy for the college experience.
•Nurture nature. Plant a small garden
in the backyard or a window box. A florist
or counter person at an outdoor specialty
store should be able to provide insight on
what seeds are good starters for novice gardeners
to try.
•Beckon the birds. Build a birdhouse
as a family activity and hang it near a window
so everyone can see when birds visit.
•Grab the greens. Motivate your Mom
or Dad to buy reusable bags for shopping.
By advocating these reusable bags, you teach
your family a good shopping habit that is
great for the environment. If you regularly
shop for the house, purchase a few “cool-looking”
reusable tote bags that you want to use.
•Let in light. Conserve energy by opening
a window or shade to let natural light shine
in the house. Also, remind your siblings to
turn off the lights when leaving a room. No
matter a person’s age, a reminder here
and there to conserve energy is a good thing,
so perhaps keep your parents in check, too.
Terra Wellington, health and wellness
expert and mother of three, knows the challenges
of raising a natural-minded family in the
midst of today’s hectic times. See www.hormelnatural.com
to discover additional tips on how you and
your family may lead a healthy, natural lifestyle
and to learn more about Hormel® Natural
Choice® products, including delicious
recipes featuring Hormel Natural Choice meats.
