Get off your Buns and Get Outside!!

I used to hear that phrase from my Mom on summer mornings when all I wanted to do was watch TV. It was usually during my fa-vorite program that she would come interrupt me. She had great timing that way.

Luckily, I lived in a neighborhood with a whole bunch of kids either my age or a little older/younger. There was always someone outside playing or I just hopped on my bike to ride to a friend’s house or the nearest park to find a ton of things to do. We played pickup games of basketball, soccer, or baseball; cap-ture the flag or tag; swam in the local lake or pool; went on hikes and so much more. We were out from 9am until 6pm when Mom or Dad called us in for dinner, then back out until sundown. Rain or shine we played ALL day!

I know I sound old, but we didn’t have Face-book, YouTube, computers, smart phones, and video games besides Atari (Google it) back then. We played. We played outside and moved our bodies all summer long. Now there are so many distractions to keep you from playing outside. Set them down. Actu-ally pick them up first to text, call or Gibber (check it out in this magazine) your friends to meet at a park or pool so you can exercise and be active together.

TEAM Summer Fit Guide is a fun way to “guide” you through the summer months while keeping you off your glutes and us-ing them instead. There is a 6 Week Fitness Challenge where you have the chance to win a $250 gift card to Sports Authority to pur-chase your OWN fitness/sports equipment. This Guide includes local listings for healthy events, trails and running races; summertime recipes; a healthy food challenge and articles on hydration, BBQ subs, yoga and more!

Join-The-Team on our website www.team-mag.com/join-the-team/ and Check-In on our Team Fit Magazine Facebook page to let us know how YOU are moving your body this summer! By joining us, posting on FB, and completing the Fitness Challenge you will be in the drawing to win the Sports Authority gift card!

Let the Summer Fit Guide help you stay on track to be active and healthy all summer long! We look forward to hearing from you soon! - Jan Denman

A Word From The PublisherTable Of Contents

6 Week Fitness Challenge..............................3

6 week Rainbow Food Challenge....................5

Event Calendar.............................................7

Farmers Markets..........................................9

Local Running/Walking Races.......................9

Fun Summer Facts.......................................10

Grillin’ Time...............................................10

Healthy Habit Challenge..............................11

Water is your New Best Friend.....................11

Interval Training for Kids..........................12

Meatless Protein Sources.............................13

Summertime Recipes...................................14

Trail Listings by Tohula...............................15

What are Empty Calories?............................17

Yoga Poses...................................................18

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Here is your chance to become stronger, faster, and healthier in only 6 weeks AND have a chance to win a $250 Gift Certificate to Sports Authority!

To Sign Up : • Register for the Challenge by going to: http://teammag.com/join-the-team • “Like” our “Team Fit Magazine” Facebook page. https://www.facebook.com/TeamFitMagazine• Check with your pediatrician first to make sure all these activities are safe for you.

Rules To Follow:• There is a list of Cardiovascular, Strength, and Flexibility activities. You will have a certain number of these to complete each week. You may pick and choose which ones you want to do. • Each week that you complete the challenge, upload a picture of yourself doing one of the challenge requirements and let us know that you completed the week’s activities. We will keep a tally of those that complete each week. • Stay hydrated when performing the daily activities. Check out the Hydration article for more info.• You may break up the reps/time into smaller amounts throughout the day. (100 Jumping Jacks can be done in 2 sets of 50 or 4 sets of 25; 45 minutes of walking can be 15 in the morn-ing and 30 in the afternoon.) Just try to complete them throughout that day. • This is a 6 week Challenge. You have from July 1st through August 31st to complete. If you are gone a week, TRY and complete it on vacation - but if you can’t, jump back in the following week. • If you think of other activities for the Cardio, Strength and Flexibility that aren’t listed or if you have questions on the current ones, please ask us on our FB page. • You can do multiple items in a day. (Biking, Pushups, Squats, then Stretch for 20 minutes). Easy. • EACH person that completes the 6 week Fitness Challenge will be entered in a drawing for the Grand Prize: a $250 Gift Certificate to Sports Authority! Prize drawing on September 16th.

6 Week Fitness Challenge:

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Use this chart below to keep a tally on your progress. Don’t forget to upload an action photo at the end of each week once you have completed ALL the requirements for that week!

Good Luck and Get Movin’!!!CardiovascularFast Walking: 45 minutesBiking: 45 minutesPlaying Frisbee: 30 minutesHiking: 1 hour (see Trail Listing page)Basketball: 30 minutesSoccer: 30 minutesSwimming: 45 minutesJog 30: minutesRun/Walk Stairs: 20 minutesPlayground Play: 30 minutesTennis: 45 minutesFootball: 30 minutesJumping Jacks: 100 repetitionsJump Rope: 10 minutesTag: 30 minutes

Strength Pushups: 25+Squats: 25+Lunges (each leg): 15 repsBurpees: 20 repsMountain Climbers: 1 minuteHandstand: 30 secondsCrab Walk: 5 minutesMonkey Bars: 5 minutesSquat Jumps: 20 repsWall Sit: 45 secondsChair Dips: 15 repsLow Plank: 30 secondsCrunches: 50 repsSide Crunches: 25 each side Bicycle Crunches: 1 minute

FlexibilityStretch for 20 minutesYoga Class: 45 minutesYoga Poses (see Yoga article)Pilates class: 30 minutes

6 Week Fitness Challenge:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1C: 5 itemsS: 10 itemsF: 2 items

Week 2C: 4 itemsS: 12 itemsF: 3 items

Week 3C: 6 itemsS: 8 itemsF: 3 items

Week 4C: 5 itemsS: 12 itemsF: 3 items Week 5C: 6 itemsS: 14 itemsF: 3 items

Week 6C: 6 itemsS: 12 itemsF: 3 items

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Fruits and vegetables contain numerous vita-mins, minerals, and powerful phytonutrients. These phytonutrients give them their bright color….the brighter the better! It is important to eat foods from all colors in order to have a well-rounded and nutritious diet.

The 6 week Rainbow Food Challenge is a per-fect way to try new foods that you may not have tried before. Each week will be a color of the rainbow with fruits and vegetables to match. Each day during that week, choose a different food on the list. The next week will be a different color so you will have a new list to choose from.

By the end of the 6 weeks, your list of daily rainbow foods to choose from will have grown. Now you can fill each day with every color of the rainbow for a strong and healthy body!

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Week 1 - RedMany of the red foods provide lypocene which is an antioxidant that fights cancer and has shown to decrease the risk of heart attacks. Lypocene is absorbed better when these red foods are cooked. Well, some of them…think tomato sauce….not watermelon.

Fruits: Apple, Cherry, Cranberry, Guava, Mangoes, Nectarines, Pink Grapefruit, Pome-granates, Raspberry, Red Grapes, Strawberry, Watermelon - Vegetables: Beet, Radish, Red Cabbage, Red Peppers, Red Potato, Rhubarb, Tomato

Week 2 - OrangeOrange foods contain beta carotene and high amounts of Vitamin C. Orange foods are as-sociated with lowering LDL cholesterol and blood pressure, improving the immune sys-tem and vision health.

Fruits: Apricots, Cantaloupe, Mango, Orang-es, Tangerines - Vegetables: Carrot, Pumpkin, Sweet Potato, Yam

Week 3 - YellowYellow foods are similar to Orange foods. They contain many of the same benefits of improving vision health, promoting collagen formation for healthy joints, and improving the immune system.

Fruits: Yellow Apples, Lemons, Mangoes, Pa-payas, Peaches, Pears, Pineapple - Vegetables: Butternut Squash, Corn, Rutabagas, Yellow Peppers, Yellow Summer Squash, Yellow To-matoes

Week 4 - GreenThe green pigment in plants, called chloro-phyll, increases blood-cell production, and improves oxygenation, detoxification and circulation. Green foods also contain folate, calcium, Vitamin C, fiber, iron, potassium and lots of water. This is a very healthy color. Green foods increase bone/teeth strength; improve hydration; improve muscle function and blood pressure management; lower risk of cardiovascular disease and MUCH more.

Fruits: Green Apples, Green Grapes, Hon-eydew Melon, Kiwi, Limes - Vegetables: Ar-tichokes, Asparagus, Avocados, Broccoli, Brussels Sprouts, Cucumbers, Greens, Green Beans, Green Cabbage, Green Lettuces, Green Onions, Green Peas, Green Pepper, Kale, Spinach, Zucchini

Week 5 – Purple/BlueThe phytonutrients found in blue and purple foods keep blood vessels healthy, benefiting your cardiovascular system and lowering your risk of heart disease. Flavonoids also help re-verse short-term memory loss that comes with aging and may help prevent cancer.

Fruits: Blackberries/Raspberries, Blueberries, Figs, Plums, Prunes, Purple Grapes, RaisinsVegetables: Eggplant, Purple Cabbage

Week 6 – White (ok…not technically a “rainbow” color…but we will use it for this Challenge.)

The anthoxanthins in white foods can help lower your blood pressure and cholesterol. They are also known for their anti-inflam-matory properties and cardiovascular health benefits.

Fruits: Bananas, Brown Pears, Dates, White Peaches, White Nectarines - Vegetables: Mushrooms, Onions, Shallots, Potatoes, Cau-liflower, White Corn, Turnips, Garlic

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6 Week Rainbow Food Challenge:

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Every week of the Rainbow Food Challenge, log in the colored fruit or vegetable you tried each day.

6 Week Rainbow Food Challenge:

  Monday   Tuesday   Wednesday   Thursday   Friday   Saturday   Sunday  

Week  1:  

Red  

 

 

             

Week  2:  Orange  

 

 

             

Week  3:  

Yellow  

 

 

             

Week  4:    

Green  

 

 

             

Week  5:    

Blue/Purple  

 

 

             

Week  6:  

White  

 

 

             

 

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Covington/Kent/Maple Valley Activities:

Runs/Biking Events:• Cornucopia Fun Run 5k: Downtown Kent: July 13th. Register at Kent Parks and Recreation

• RTB Kids Rock Triathlon: August 4th, Black Diamond. Kids 7-12 www.kidsrocktriathlon.com

• Cascade Bike Events: https://shop.cascade.org/content/events/events

• Thursday Night Monthly Adventure Runs at Kent Road Runner Sports. Every third Thurs-day Night at Kent Station – FREE and fun for all ages and fitness levels : July 18th, Aug 15th, Sept 19th

• Summers End Fun Run- Covington, Saturday September 28th. FREE kids 2K Fun Run also 5K Fun Run and Walk and 10K Run www.cruzinpasssport.com

• RTB: Moms in Motion: For moms and kids. http://www.weraisethebar.com/momsinmo-tion/

• Kids Festival Bike Challenge: July 20th, Lake Wilderness Park /8:30am registration.

• Canoe, Paddle board, and Kayak rentals: Lake Wilderness Park

Music to Dance to:• Summer Concerts sponsored by City of Kent: Kent Station plaza Tuesdays at noon and Wednesdays from 6-8pm July 10-August 14 details at http://www.kentstation.com/Event/Event.asp or http://www.ci.kent.wa.us/content.aspx?id=19622&terms=concerts and http://www.covingtonwa.gov/specialevents.html

Swim Lessons:• Covington Aquatic Pool http://www.covingtonwa.gov/cac/ See special events like: July 14th Summer Splashtacular; Spooky Swims, and Hallydaze Float-In Movie nights

Teams/events/camps/teen hang outs: • Covington Community Sports: https://cov-ingtonsports.org/Home.html Phone: 253-335-5341

• Greater Maple Valley Community Center 425-432-1272 ∙ www.maplevalleycc.org

• Covington Parks http://www.covingtonwa.gov/specialevents.html or http://www.coving-tonwa.gov/covington/recreation_classes/up-loads/RecGiudeSpringSummerLo.pdf

• Kent Parks http://www.ci.kent.wa.us/Park-sandRecreation/ See: 2013 Event Calendar listings.

• Auburn Parks and Recreation http://www.auburnwa.gov/things_to_do/arts_entertain-ment.htm or https://online.activecommuni-ties.com/auburnwa/Start/Start.asp

• July 27, 10:00am ShoWare Shootout 3-on-3, basketball tournament http://www.show-areshootout.com/01196156-0ec2-45bc-ae7e-e5e639533435.aspx

Festivals• Cornucopia Days July 12-14 http://www.kcdays.com/

• Covington Days July 20-21 http://www.covingtonwa.gov/covingtondays/

• KidFest August 17th 10-3pm Covington Kohls

• Fourth of July Splash Lake Meridian Park. Dragon Boat Races

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Event Calendar

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Greater Seattle Community Activities

Seattle Center - Fisher Pavilion Rooftop • Zumba Class: 6/18-8/20, Tuesdays 6-7pm

Seattle Center - Exhibition Hall Lawn • Gentle Yoga: 6/19-8/21, Wednesdays 11:30-12:30pm

Loyal Heights Community Center: 2101 NW 77th St. Seattle WA 98117206-684-4052• Bike Parade: July 2nd, 6-7:30 pm, $5 per child

• Kid Olympics: August 1st, 10:30 am-Noon, $5 per child

Golden Gardens Bath House• Pirates Plunder Party: July 18th, 5-7 pm $5 per child

Bitter Lake Community Center: 13035 Linden Ave N, Seattle WA 98133• Drills and Skills: Ages 8-18 6/17-8/22, Mon-Thurs 9am-3pm, Free

Green Lake Community Center: 7201 Green Lake Drive N, Seattle WA 98115 206-684-0780• Youth Table Tennis: Ages 7-126/29-7/27 at 5:15-6:30 pm $158/3-8/31 at 5:15-6:30 pm $15

Event CalendarLake Washington Blvd Closed for car traffic: • Bicycle Sundays: 10am-6pm: July 7, July 14, August 25, Sept 1, Sept 15 and Sept 22.

Magnolia Summerfest: August 2nd, 11am- 9pm. (Kids parade at 10:30am)

Fitness Rooms Seattle Parks & Recreation has ten Fitness Centers throughout Seattle waiting to serve you with no long-term contracts or hidden fees. www.seattle.gov/parks/healthyparks/files/fitness_rooms.pdf

Teen Cooking & Nutrition classes Teen culinary education program. www.seattle.gov/parks/teens/

Try It for $2 Program – Try something new for only $2! Attend a program or class session once for $2 at Seattle Parks community centers. www.tryitfor2.com

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Farmers Markets

The sun is shining! Fresh fruits and vegetables are SO yummy this time of year! A farmers market is a place where farmers sell their products straight to the consumer. Farmers market produce is renowned for being locally-grown and very fresh. People appreciate the fact that farmers markets allow them to pick their fruits and vegetables at the peak of their flavor, which provides the best nutritional content. Additionally, locally-grown and harvested pro-duce does not travel as far to get to your table.

Find the Farmers market closest to you and check it out! You may just find some healthy, new foods to try while you are there!

Auburn   Sundays   6/9  –  6/22   10am  –  3pm   Auburn  Transit  Station  Plaza  23  A  St.  SW  

Ballard   Sundays   Year  Round   10am  –  3pm   Historic  Ballard  Ave  

Bellevue   Thursdays   5/16  –  10/10   3pm  –  7pm   Bellevue  Presbyterian  Church  

Broadway   Sundays   4/21  -­‐  12/22   11am  –  3pm   Seattle  Central  Community  College  

Columbia  City   Wednesdays   5/1  –  10/16   3pm  –  7pm   37th  Ave  S  and  S.  Edmunds  

Fremont   Sundays   Year  Round   10am  –  5pm   Downtown  Fremont  

Issaquah   Saturdays   4/20  –  10/12   9am  –  2pm   Pickering  Farm  

Kent     Saturdays     6/1  –  9/28   9am  –  2pm   Town  Square  Plaza  next  to  Library  

Kirkland   Wednesdays   6/5  –  9/25   2pm  –  7pm   Marina  Park  

Lake  Union  Park     Thursdays     June  -­‐  Sept   11am  –  3pm   Lake  Union  Park  Wharf  

Maple  Valley   Saturdays   6/15  –  10/5   9am  –  2pm   Rock  Creek  Elementary  parking  lot  

Pike  Place  Express   Tuesdays   6/18  –  10/29   10am  –  2pm   City  Hall  Plaza  

Queen  Anne   Thursdays   6/6  –  10/31   3pm  –  7pm   Queen  Anne  Ave  and  W.  Crockett  St.  

University  District   Saturdays   Year  Round   9am  –  2pm   50th  and  University  Way  NE    

West  Seattle     Sundays   Year  Round   10am  –  2pm   California  Ave  SW  and  SW  Alaska  

 

Local Running/Walking Races

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Date Race Distance(s) Location

07/03/2013 Firecracker 5000 5k Seattle, WA

07/13/2013 Cornucopia Days 5k 5k Kent, WA

07/14/2013 See Jane Run 5k/Half Seattle, WA

07/21/2013 Swedish Summerun 5k Seattle, WA

07/27/2013 Seafair Torchlight Run 5k/8k Seattle, WA

8/4/2013 Spirit of Bellevue 5k Bellevue, WA

08/10/2013 Color Me Rad 5k 5k Marymoor Park, Redmond, WA

08/10/2013 Magnuson Summer Fitness Day 5k/10k/Half Magnuson Park, Seattle, WA

08/17/2013 Foster Kids 5k 5k Marymoor Park, Redmond, WA

08/17/2013 Snoqualmie Railroad Run Days 5k/10k Snoqualmie, WA

08/25/2013 Alki Beach 5k 5k Seattle, WA

 

• The Eiffel Tower grows in summer. This his-toric structure is made of iron. Metal expands with heat. As a result, the Eiffel Tower can grow more than six inches in hot weather.

• Frisbees were invented by accident. If you visit the park in the summer, you probably enjoy tossing a Frisbee. This toy was created in the 1870s as a pie plate. Students started throwing them around in the 1940s changing the use to a form of entertainment.

• An educator invented summer vacation. His name was Horace Mann. In 1837, he was elected as Secretary of the Massachusetts Board of Education. Thanks, Horace!

Grillin’Time!*************

BBQ’s are a summer tradition which brings family and friends together. Many of the fa-vorites served at BBQ’s can be loaded with extra fat, salt and calories. There are small changes you can make to keep your BBQ tasty and healthy at the same time.

• Make Healthy Dips: Creamy, high calorie dips are delicious but many contain a lot of extra fat. Instead of whipping up dips with sour cream and cream cheese, use non-fat, plain Greek yogurt. Make a healthy avocado dip by adding a few fresh vegetables and low-calorie spices.

• Load up on Veggies: Instead of piling on the meat and sides, focus on stocking your plate with grilled/raw vegetables.

• Choose Whole Wheat - Go for whole wheat/multi-grain buns rather than the white, high-ly processed alternatives.

• Smart Subs - Instead of piling ketchup and mayonnaise on your burger, use healthy, low sodium salsa and Greek yogurt in place of mayonnaise. You won’t even know what you are missing!

• Burgers don’t have to be Beef - It’s easy to just make beef burgers or steaks, but there are healthier options that taste just as great! Give veggie burgers a chance; they are made with healthy whole grains and vegetables and are much lower in calories and cholesterol. If you don’t want to leave meat, try burgers and hot dogs made with chicken or turkey instead.

• Salad subs: When making potato salad, use all egg whites with only a few yolks to cut the fat and cholesterol. For coleslaw use half the amount of mayo or use a light mayo/Greek yogurt combo.

• Desserts: Watermelons are great for des-sert! They also come with a built in entertain-ment system….seed spitting contest. If you are choosing ice cream, think about buying the individual snack-sized portion kind like ice cream sandwiches or bars. Another fun choice is the vanilla/orange sherbet cups.

Have fun at the summer BBQ! Just remember - small changes can make big differences in how healthy your meal is!

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• A cricket’s chirp frequency fluctuates with temperature. Count the number of times a cricket chirps in 15 seconds, then add 37 to whatever number you reach and you have an approximate outside temperature. Really.

• The highest recorded summer temperature at the South Pole is 7°F.

• In 1905, an 11-year-old boy named Frank Epperson invented the first Popsicle. He cre-ated it completely by accident. Frank acci-dentally left a mixture of powdered soda and water, with a stirring stick, on his porch. He awoke the next morning and found a frozen pop! He first named his frozen pop an “Ep-sicle”, but when he got older his kids asked for “Pop’s” sicle and the new name was born.

Fun Summer Facts:

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Every day of your life is a series of habits played out throughout the day. Many are good hab-its (exercise, eating right, flossing your teeth, etc), others may need some modifying (eating greasy foods, too much video/screen time). The good news is that habits can be changed. As hard as it seems sometimes, there are steps to take to ensure you are successful.

1. Try to change one habit at a time: Instead of thinking about ALL the habits you want to change….pick just one at a time. 2. Start Small: It can be hard to think about how BIG a habit will be to change, so take small steps when you start. If you want to start exercising, do 10 minutes a day. If you want to eat more fruits and vegetables, do our Rain-bow Fitness Challenge. Baby steps. 3. It takes about 30 days to change a habit (don’t believe the 21 days you may have heard of). Over the months of July and August, pick two habits you really want to focus on chang-ing. It could be starting something healthy or stopping something not-so-healthy. 4. Write it down: Make the commitment. Put pen to paper. Not fingers to iPad….the real deal. Write exactly what you are going to change. 5. Make a Plan: While you have that piece of paper out, write down what your plan will be as well. This plan should include your reasons for changing, what your support system will be, possible obstacles, a specific start date (July 1st) and how you will feel when you are successful. Think also, about ways to get back on track if you get de-railed for a day. Regroup and move on.

Ahhhh….the sun is finally coming out! When the warm weather hits, you probably want to stay outside and play as much as you can. In addition to wearing your sunscreen, the other thing you need to remember to do is to DRINK YOUR WATER!

Your body is about 2/3 water. When your body loses more water than it takes in, it be-comes dehydrated. When this happens, the body doesn’t function as it should. In the hot summer heat, you lose water through sweat-ing. Unless you replenish your body’s water supply throughout the day, you will become very tired and cranky. It can get even worse. If you still don’t catch it, you can get some baaaad headaches, feel sick to your stomach, and feel really dizzy. Luckily, you can prevent it pretty easily.

Drink water. Not sodas, energy drinks, juice or caffeinated drinks. Those will only dehy-drate you EVEN more. Plain ol’ water. Pretty simple. Throw in a few lemon slices if you want. If you are participating in high inten-sity activities or exercise lasting more than an hour straight, you may want to drink a sports drink for the electrolytes. For regular play, water is better.

There are also foods that will help you stay hydrated. Foods that contain a lot of water include: cucumbers, watermelon, grapes, cantaloupe, grapefruit, strawberries, blueber-ries and spinach. Yes, spinach. Load up your snack bag with these tasty summer treats.

Thirst is usually not a good way to tell if you are hydrated or not. By the time you feel thirsty, you are probably already dehydrated. Sometimes your body sends mixed signals. You may feel hungry when you are actually dehydrated. Drink a big glass of water and see if you still feel hungry.

The amount of water you need to drink de-pends on how hot it is, how long you are play-ing outside, and how hard you are playing. If you are playing sports or other strenuous activities, you should drink plenty of water before, during and after. The safest bet is to hydrate every 15-20 minutes with small amounts of water or water-based foods. Keep your water bottle filled up and use it often.

Summer is a great time to get outdoors and play. Be smart and bring your water!

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Water is your New Best FriendHealthy Habit ChallengeHere’s an example of how it works. Habit: Drink More Water:

• The plan is to increase my water intake to 8 glasses a day. Currently I drink two. This new habit will make me feel healthier, lose weight, and have more energy. • First thing in the morning, I will drink a big glass of water. At each meal, I will drink a glass of water. • Obstacle: I could want a soda with my lunch. Instead, I will focus on drinking primarily water for most of my meals. If I do have some-thing else, I will drink a glass of water after that meal.• I will bring a bottle of water in my car or to a playground and I will put up reminders around the house to drink more water. With a plan in place, the habit of drinking more water (or any habit) is much more at-tainable. Starting on August 1st, choose a dif-ferent habit to make over. By the end of the summer you will have two, new healthy habits to be proud of!!

Interval training is defined as alternating bursts of intense activity with intervals of lighter activity. Imagine a typical workout curve. You slowly warm up, stay at a certain level, then cool down. Interval training starts with the same warm-up, and then you add hills and valleys. Hills are 30-90 seconds of high intensity exercise, followed by the valleys of 30-90 seconds of lower intensity. Repeat this up, down, up, down cycle for 15-30 min-utes depending on your fitness level. As with any exercise routine, it is best to get a strong base of cardiovascular fitness first before in-cluding bouts of intense exercises. Gradually add intervals into your routine as you become stronger.

Interval training is great for many reasons:

• It adds variety and challenge: Sick of the same ol’ walk on the treadmill or around the block? Interval training will change things up and keep you motivated to stick with your routine!• You will burn more calories: The more vig-orous your workout becomes, the more calo-ries you will burn.• You don’t need any special equipment: You simply increase your intensity on the things you are already doing. • Improve your cardiovascular fitness: Your heart is like any other muscle, the more you exercise it, the stronger it becomes. Soon you will be able to walk/run faster, jump higher, or swim longer.

Interval training does NOT have to be in a gym. Take it OUTSIDE!!

Walking/Running:Begin with a 5 minute warm up to slowly increase your heart rate.Jog for 30-60 seconds, Walk for 60 seconds. Repeat this for 20 minutes.

Jumping Rope:Warm up for 5 minutes.Jump on left leg 15 times, right leg 15 times, back to regular jumping for 1 minute. Repeat. ORDouble revolution jumps 20 times, 20 times regular jumps. Repeat.

Park Workout:Jog/Walk around park for 5 minutes. 30 Jumping Jacks Jog for 2 minutes15 Pushups Walk for 2 minutesFind a bench and step up 15 times per legWalk 2 minutes, etc.

Make up ANYTHING you like. Listen to your body and tailor your inter-vals around your own fitness level. Maybe 60 seconds is wayyyy too long. Change it to 30. Maybe 60 seconds is not enough. Change it to 90 or UP the intensity even more. It is up to you! Try to include interval training twice a week into your normal routine and you will feel stronger in no time!

READY! SET! GO! 52105: Eat five servings of Fruits and Vegetables every day

2: Two or less hours of screen time

1: One or more hour of physical activity a day

0: Zero sugar Sweetened Drinks.

Check out the website for a LOT of tips and information about this program! www.multicare.org/marybridge/parents

Interval Training for Kids

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When you think of the word “protein,” does meat usually come to mind. Did you know there are LOTS of ways to get protein in your diet if you don’t eat meat? Nearly all foods contain a certain amount of protein and ev-eryone needs a daily dose for energy and to aid in your metabolism. According to the CDC, kids ages 9-13 should consume about 34 g of daily protein; girls 14-18 years old- 46g; and boys 14-18 years old- 52g.

There are many good sources of meatless pro-tein and here are a few:

Beans and Lentils These are the cheapest source of protein out there. Beans contain about 12-14g per cup and lentils contain 18g per cup, cooked. White beans taste delicious in pasta: garban-zo or edamame in stir-fries; black beans and pinto in burritos, tacos, and quesadillas; and lentils or kidney are great in salads and whole grain pita lunches.

Seeds and NutsNuts provide 3-7g per 1/3 cup serving. Seeds have 2-5g per 1/3 cup. Both depend on the type. Almonds, walnuts, pistachios, pine nuts and peanuts are all good sources of vegetarian protein. For seeds, try to include pumpkin, sunflower, flax, and sesame. All of these seeds and nuts can be sprinkled on salads, oatmeal, and yogurt or mixed in baking items.

Tofu/SoyAnything chicken can do, tofu can do just as well. There are ap-proximately 20g of protein in ½ cup of tofu. If you don’t like the texture of tofu, you can also try soy milk. Each glass will give you 6-10 grams of protein.

Eggs/DairyEggs provide a great source of protein while supplying the B-12 vitamin contained in the yolks. Many vegetarian diets are deficient in B12 so eggs are a great protein option. Dairy foods are all good sources of protein but the powerhouse among them is Greek Yo-gurt. It provides twice the protein (24g per cup) and half the sugar as regular yogurt. Top it with a handful of nuts and you will have half of your daily protein intake by the time the breakfast is over.

If you don’t eat meat or if you want to try a variety of protein op-tions, incorporate some of the items above for a well-rounded, healthy diet!

Meatless Protein Sources

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Summertime Recipes

Watermelon Slush

Ingredients:• 1 C. water• 2 C. chopped watermelon• 2 Tbs. sugar• 1 Tbs. lemon juice• 1 C. ice

Directions:Cut watermelon into 1-inch cubes. In a blender combine water, watermelon, sugar, lemon juice, and ice until smooth

Frozen Fruit Kabobs

Ingredients:• Bananas• Grapes• Strawberries

Directions: 1. Rinse and slice your fruit. 2. Use a wooden skewer. You can break it in half if it is too long. Make sure there are no loose pieces. 3. Load up your fruit in whatever order you like onto the skewer and place on parchment paper. 4. For an extra treat, use a small amount of melted chocolate in a baggy. Cut the tip cut off and drizzle lightly over the fruit. 5 Place in the freezer for a couple of hours. Take out and let sit for about 5 minutes to soften before you eat them. (You can use whatever fruit you like. Try pears, mango, apples, kiwi, pineapple, etc.) YUMMY!!!!

Spinach Salad with Blueberries and Feta

Ingredients: • 1 bag of baby spinach, washed• 1/4 cup reduced fat Feta cheese, crumbled• 1/4 cup sliced Almonds (toast if you wish)• 1/2 cup fresh blueberries

Directions:Combine all of the ingredients in a large bowl and toss with your favorite light vinaigrette.

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Lincoln Park 8011 Fauntleroy Way Southwest, Seattle, WA 98136

Located in West Seattle, Lincoln Park is a great multi-purpose park. It offers 4.6 miles of walking paths, 3.9 miles of bike trails, picnic areas, a beach, playgrounds, open play areas, exercise equipment along some of the trails, and scenic views of Puget Sound. It even has an outdoor pool in the summer. You can hike the forest trails, enjoy the shoreline, or do both. Bike and stroller friendly. Dogs on leash are ok but they are not allowed on the beach. Lots of inter-connected trails.

Trail Listings by Tohula

Cougar Mountain Wilderness Creek Trail (Issaquah)This adventure is like walking through Middle-earth and is definitely for bigger kids given the high elevation gain (1,000ft). It combines two trails: Wilderness Creek trail and Wilderness Cliff trail, forming a 5 mile loop. The Wilderness Creek trail with its streams, rugged bridges and gi-ant moss-covered boulders is magical, especially bathed in early morning sun. Start on Wilder-ness Creek trail. Once you get to the end of the trail, go toward Wilderness Peak and you will find the Wilderness Cliff trail for your way back. At Wilderness Peak, you can sign a log book and rest on a great bench. The signs along the trail are clear. The trail can get a bit muddy but is in good conditions. Pets on leash are ok. Not stroller friendly. Not bike friendly.

Discovery Park 3801 Discovery Park Blvd, WA 98199

Discovery Park has plenty of open space, beach access, and an easy 2.8 miles Loop Trail. This trail takes you through the forest by an old military fort and by the coast with gor-geous views of the Puget Sound, the Olympic Peninsula and Mount Rainier. Take the Hid-den Valley trail to the beach during low tide for some amazing sights or for an easier trail, check out Wolf Trail by the North parking lot. Leashed dog friendly. Stroller friendly on some trails. Lots of inter-connected trails.

Check out www.tohula.com for additional trails and resources!

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Camp Long 5200 35th Avenue Southwest, Seattle, WA 98126

Camp Long is a one-of-a-kind 68-acre park located in West Seattle. It gives families an op-portunity to explore nature, hike, rock climb, and even camp overnight in rustic cabins. The recent addition of a rope course challenge, which needs to be reserved, adds even more to the adventure feel of the park. And if you need more adventure, we’ve even added a Tohula Scaven-ger Hunt. There is a big rock called Schurman Rock that can be climbed during specific hours. Check at the Visitor Center if you intend on climbing it. Hiking around the park is a couple of miles with little elevation. Leashed pet friendly. Bikes not allowed. Lots of inter-connected trails.

Paradise Valley Conservation Area 23210 Paradise Lake Road, Woodinville, WA 98296

Over 700 acres of gorgeous forest, wetlands, and streams. The trails are very well-main-tained even in the winter. The trail posts are numbered to make it easy to reference the map. The park has hiker-only trails, and trails that are shared with bikes and horses. A great area for biking.

Mount Si The Mount Si trail is a challenging 8 miles round trip: 4 miles to the top which is 4,167ft high. The climb itself starts at 700ft and has elevation change of 3,700ft. The way to the top is in a dense forest and can seem like it lasts forever until you get the reward of the view up on top. Once you get to the top, the more daring folks can climb the Haystack, which can be quite a dangerous vertical climb, so proceed with caution. However, even without climbing the Haystack, you won’t be disap-pointed with the view. There is plenty of room to have a picnic and relax before heading back down. This is quite a popular trail in the sum-mer.

Trail Listings by Tohulacontinued...

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What are Empty Calories? –Adapted from USDA Center for Nutrition Policy and Promotion

Currently, many of the foods and beverages Americans eat and drink contain empty calories – calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories. Learning more about solid fats and added sugars can help you make better food and drink choices. Solid fats are fats that are solid at room temperature, like butter, beef fat, and shortening. Some solid fats are found naturally in foods. They can also be added when foods are processed by food companies. Added sugars are sugars and syrups (high fructose corn syrup) that are added when foods or beverages are processed or prepared.Solid fats and added sugars can make a food or drink more appealing, but they also can add a lot of (unnecessary) calories. Not good. Here is where you will find most of your empty calories:

• Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) • Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) • Cheese (contains solid fat)

Don’t panic! There are many healthy substitutions for this list. For example, low-fat cheese and low-fat (turkey) hot dogs or sausage can be purchased. Choose water or milk instead of drinks with sugar. Almost all the calories in candies and sodas are empty calories. Picture a glass of water with about 8 teaspoons of sugar stirred in. Empty calories. There is nothing good about that picture. Some foods that contain important nutrients may still have empty calories from solid fats and added sugars. Examples of foods that provide nutrients, shown in forms with and without empty calories are:

• Pizza (contains solid fat)• Ice cream (contains both solid fat and added sugars)• Sausages, hot dogs, bacon, and ribs (contain solid fat)

Making better choices, like unsweetened applesauce or extra lean ground beef, can help keep your intake of added sugars and solid fats low. A small amount of empty calories is okay. Just think before you eat and try to limit how often and how much you take in.

Food  with  some  empty  calories   Food  with  few  or  no  empty  calories  Sweetened  applesauce    (contains  added  sugars)  

Unsweetened  applesauce  

Regular  ground  beef  (75%  lean)  (contains  solid  fats)   Extra  lean  ground  beef  (95%  or  more  lean)  Fried  chicken  (contains  solid  fats  from  frying  and  skin)   Baked  chicken  breast  without  skin  Sugar-­‐sweetened  cereals    (contain  added  sugars)  

Unsweetened  cereals  

Whole  milk    (contains  solid  fats)  

Fat-­‐free  milk  

 

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Yoga! What is yoga? It seems like the new thing to do but yoga has been around for more than 3,000 years. It started in India and is now practiced all over the world. The word yoga means “yoke” or “unite” which is the combination of your mind, body and spirit.

Boat Pose >Core Strength and balance

From a seated position, bring the legs up to a 45 degree angle from the floor. The back will naturally fall back but do not let it collapse. Keep it in a “V” form. Bring the arms straight out in line with the shoulders aimed at shins. Balance on your tailbone and keep your ab-dominals pulled in. To modify easier, bend the knees and continue to balance. Hold po-sition for 5-10 breaths. Relax, repeat 3 times.

< Chair PoseStrengthens thighs

From standing, bend the knees until the thighs are parallel to the floor. Sink your hips as your reach your arms up alongside your ears. Keep your weight on your heels, and knees far enough back that you can see your toes. Hold position for 5 breaths. Stand up and repeat 5 times.

Down Dog Pose >Increase strength in arms and legs, increase hamstring flexibility, relieve stiff neck.

Begin on your hands and knees. Tuck your toes under and spread your fingers wide. Ex-tend your arms and lift your hips to the sky. Let your head hang down. Keep your knees slightly bent and begin to melt your heels into the ground. Hold position for 10 breaths, re-lax and repeat 5 times.

Yoga PosesTree Pose Improve balance and concentration.

Stand tall with your feet together. Stretch your arms high over your head and make a “V”. Slowly start to lift your right leg up, so that the sole of your foot meets the inner thigh of your left leg. Spread your branch-like fingers towards the sky. Imagine yourself to be a tall tree high on a mountaintop and stretch even higher. Try to balance for five breaths. Slowly release back to standing. Repeat on the oppo-site side. Do a total of 3 on each side.

Yoga is not just a form of exercise; it is learn-ing how to connect the physical component of yoga, called asanas or poses, to the breathing, called Pranayama to calm your mind. Yoga has many benefits. It can improve flexibility, strength, balance, and stamina. It can also re-duce anxiety and stress, improve mental clar-ity, and even help you sleep better.

Before you begin any new exercise program make sure and check with your doctor. Once you have done that, you are ready to go!

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