Creating a healthy and active family life is probably the most important thing a parent can do.  It is important to remember that you are your child's greatest role model.  Therefore, it's not enough to just tell your child that they need to eat right and exercise - you need to show them how you are following a healthy lifestyle, and set a good example.

It is never too early to expose children to exercise - in fact, if parents get children into the habit of exercising while they are young, it is a gift that will last a lifetime.

Here are some healthful ways to create a healthy and fit family:

• Lead by example when it comes to your family's health and nutrition habits. One way to start is by keeping your fridge stocked with fresh fruits and veggies, and limiting junk food that's available in the house.

• Walk instead of getting in the car. Involve the whole family in fun walks at parks, around the block, to the grocery store, etc. Introduce physical activity to your children early to ensure it becomes a lifetime habit.

• Start small with healthy nutrition if it's not already part of your family's regular routine. You can begin by including a bag of baby carrots in their lunchbox, or adding sliced bananas to your child's pancakes in the morning. Gradually increase fruit and vegetable servings until you have reached 4-5 servings per day.  
  
  
• Play outdoor games such as catch, tag, hopscotch, hide and seek, etc. Childhood games can be great family fun, regardless of age. 
  
  
• It's important to limit sedentary activities like watching TV and playing computer and video games. If your children know they are limited to one hour of TV or video games each day, they are more likely to become interested in outdoor physical activities.
  
  
• Have the whole family lend a hand during mealtime. It can be an important bonding time, and also a great way to reinforce the importance of making healthy choices.

Has this ever happened to you? You're sitting at work and you smell popcorn or someone has brought in donuts. Even though you know you aren't hungry, you stop what you are doing to search out the popcorn or donuts everyone is talking about.  From vending machines to free food left in the lunchroom to treats on the receptionist's desk, temptation is around every corner.

When you consider how many hours you spend in the office, it's easy to see why your work environment can make it difficult to eat healthy and manage your weight.

Try these techniques:

• Make time for meals. Studies show that when people eat in front of a computer, they eat more and feel less satisfied. Plan some time into your workday to take a break, get up from your desk, sit at a table, and really focus on your food.
  
  
• Pack your snacks. If the vending machine is a problem, bring a variety of healthy snacks to have on hand when the afternoon munchies strike.
  
  
• Walk it off. If you spend most of your time at your desk, make an effort to add movement into your day. Take the stairs. Park further away. Take power walks during breaks. Any movement is better than none.
  
  
• Change course. If you just can't resist the goodies in the lunchroom or vending machine, alter your path so you don't have to walk past them. Out of site...out of mind.
  
  
• Think before you act. Before giving in to junk food or sweets at work, drink a glass of water and wait 20 minutes. It's likely that the urge will pass.

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at:  www.healthybydesignnutrition.com

Ingredients:
1 cup diced pineapple
½ cup green onions, thinly sliced
1/8 tsp. ground cardamom
¼ tsp. ground cumin
½ tsp. ground ginger
3 tbsp. lime juice
1 tbsp. lime peel, grated
1 ¼ cups orange sections, peeled and diced
1 cup ripe mango, peeled and diced
1 tbsp. serrano pepper, chopped
1 cup plum, raw

Directions:

1. Combine oranges, mango or plum, [(diced) or ½  of the quantity of each, if using both], green onion, serrano pepper, lime peel, ginger, cumin, and cardamom in a large bowl; stir well. 
2. Combine pineapple and lime juice; toss gently.  Add pineapple mixture to orange mixture, tossing well to combine. 
3. Let stand at room temperature 30 minutes.
4. Serve with chicken or fish.

Serving Size: 2 Tablespoons
Calories:  12    Protein: .194 g     Carbohydrates:  3 g

Recipe provided by NutriFit.   310-473-1989   www.nutrifitonline.com

NutriFit's meal service is the ultimate timesaving, convenient choice, designed to satisfy your nutrition and health needs with extraordinary cuisine.  Their customized menus are based on your personal taste and food preferences.  They select your meals using their database of over 2,000 recipes, and prepare your meals using the finest quality and freshest ingredients available.

"As a result of working with you, I feel better about myself, have more strength and can easily do many activities that might have been challenging before.  I have found a fun new way to exercise with my daughter, and have set a good example for my kids as to how important it is to incorporate exercise into your life."- Linda

Do you drop in and out of exercise because you
aren't getting results?

Do you want to lose weight and keep it off?

Do you find exercise boring and can't keep yourself motivated?

What if there was a better way to achieve your health
and fitness goals?  And it worked?

If you keep promising yourself that some day you will get in shape but you just don't know how to get started, this may be just what you have been waiting for. 

Call for a complimentary, no obligation, Fitness Consultation
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