Strawberry Season

Strawberry season is in full swing and the berries are lovely. Below is a recipe for strawberry lemon; in which I made a few weeks ago at a jam and jelly workshop held at the Brown County UW-Extension Office.

This jam is easy to make, tastes great and sets up quickly. Enjoy!

Preparation for Jams, Jellies and Fruit Preserves: Wash half-pint home canning jars in warm, soapy water and sterilize by boiling for 10 minutes. Keep hot until filled. Pre-treat two-piece vacuum seal canning lids according to package directions to ensure a good seal.

Strawberry-Lemon Marmalade

¼ cup thinly sliced lemon peel

1 package powdered pectin

4 cups crushed strawberries (about 2 qts.)

1 tablespoon lemon juice

6 cups sugar

Cover lemon peel with water; boil 5 minutes; drain. Combine lemon peel, strawberries, powdered pectin and lemon juice in a large saucepot. Bring slowly to a boil. Add sugar, stirring until dissolved. Bring to a rolling boil. Boil hard 1 minute, stirring constantly. Remove from heat. Skim foam if necessary. Ladle hot marmalade into hot jars, leaving ¼-inch headspace. Adjust two-piece caps. Process 10 minutes in a boiling-water canner.

Source: Ball Blue Book

Preserve Garden Bounty

Plan now to preserve your garden’s bounty this summer

Home canned spaghetti sauce full of the flavor of garden-fresh tomatoes, or strawberry jam bursting with fruit at the peak of ripeness---these and other delicious recipes are included in the newly updated Wisconsin Safe Food Preservation series publications from Cooperative Extension.

Preserving food from your garden or orchard can be a good way to combat the rising prices of food at the grocery. But be sure to follow research-tested recipes for safe, high quality food that your family will enjoy.

Recipes that are not precise, mentioning a pinch of this ingredient or a pinch of that; recipes that are not tested in a laboratory; or those that contain outdated or inaccurate canning information can result in products that may be unsafe to consume.

Below are three general guidelines for preserving food safely:

• Inspect and repair any food preservation equipment at the beginning of the season. Now is a good time to inspect canners or food dehydrators to make sure all equipment is in working condition. And start now to collect approved canning jars and lids for use during the season. Canning jars that use two-piece self-sealing metal lids are recommended. Jars should be free of nicks or scratches. A “must” every canning season is new flat lids; metal screw bands that are not bent or rusted can be reused.
• Test dial-gauge pressure canners for accuracy. A pressure canner is essential for canning low-acid vegetables, meats, fish and poultry. Pressure canners come with either a dial-gauge or a weighted-gauge. Dial-gauge pressure canners should be tested each year for accuracy. The Brown County UW-Extension Office offer free dial-gauge testing. The process takes approximately one-half hour.
• Always follow an up-to-date tested recipe from a reliable source.. Cookbooks and old family recipes are not reliable sources of research-tested recipes. UW-Extension publications with tested recipes are available from the Brown County UW-Extension Office for a nominal fee. These recipes will ensure you are canning safe, high quality foods.

UW-Extension has recently updated publications on safe canning of fruit, jams and jellies, meat, pickles, salsa, tomatoes and vegetables, and added new information on freezing fruits and vegetables.

More tomatoes are home-canned than any other product. And home-canned tomatoes can be so delicious. But many people are still unaware that tomato-canning recommendations changed dramatically way back in 1994. For example, acid must be added to home-canned tomato products to ensure safety. And this is just one example where even though it’s tempting to return time and again to a family-favorite recipe, it’s vitally important to update your canning recipes as guidelines change.

Food safety is, and should be, a primary concern when home canning any type of food, from pickles to meat. UW-Extension sets itself apart in providing research-based information.

Source: Barbara Ingham, UW-Extension Food Safety Specialist

Drink More Fluids During Hot Weather

Whether it’s mowing the lawn, working in the garden or washing the car, we spend a lot of time outdoors in the summer months. When you’re outside in the heat, it’s important to drink plenty of fluids to prevent dehydration. We need fluids to keep our bodies properly cooled. Without ample water, you can experience muscle cramping, heat exhaustion, or heat stroke.

How do you know how much fluid you need?
Children need from 4-11 cups of total water (total beverages, including water) a day. Adults need from 9-13 cups of total water (total beverages, including water) a day. The amount depends on your age, gender, level of physical activity, altitude and climate. During hot weather, you will need more, but don’t go by thirst alone. To prevent dehydration it’s important to drink plenty of water and other fluids throughout the day, even before going outdoors. One way to tell if you are drinking enough fluids is to check the color of your urine. Your urine should be light yellow in color. If it is a dark color, you need to drink more.

Will fluids other than water work?
Juice, tea, sports drinks and soft drinks are mostly water. However, you are often consuming calories unnecessarily without nutritional benefits. Eat your calories rather than drink your calories… Make water your number one beverage of choice.

Source: eXtension

Celebrate June Dairy Month: Jump Start Your Day with Dairy for Breakfast

It’s common knowledge that breakfast is the most important meal for the day. Add to it the fantastic flavors and exceptional quality of Wisconsin dairy products, and breakfast gets the day off to a tasty, energetic start for children and adults alike.

Did you know...

• 93 percent of Americans agree that breakfast is the most important meal of the day, yet fewer than half (44 percent) eat breakfast everyday.

• Milk is the most popular breakfast beverage of children.

• Yogurt is the second fastest growing in-home breakfast food. (Hot cereal is the fastest growing in-home breakfast food.)

• We are eating more breakfast meals than ever before. The average American ate 330 breakfasts in 2007 vs. 320 in 1997.

• We spend about 13 minutes of our day eating breakfast. We spend twice as much time eating lunch and dinner: 30 minutes and 24 minutes, respectively.

• One of four consumers (25%) enjoys a large, traditional breakfast on the weekend.

• Several studies suggest that eating breakfast may help children do better in school by improving memory, alertness, concentration, problem-solving ability, test scores, school attendance and mood. Adult breakfast skippers, take a lesson-eating breakfast may help boost your brain power, too.

• Breakfast helps lessen stress, jumpstart metabolism and boost energy.

• Milk and milk products are a source of protein, calcium, zinc, magnesium, vitamin B12 and riboflavin, naturally providing fuel for the day.

• Calcium, found in milk and dairy products, helps build and maintain healthy teeth and bones, keeps your heart beating steadily and your blood, nerves and muscles working correctly. Yet, most Americans get only half the calcium they need from their diets.

For more information, recipes or to locate a dairy farm breakfast, visit www.WakeUpWithDairy.com. Find additional recipes and nutritional information about dairy products at http://www.eatwisconsincheese.com/.

Facts gathered from The International Food Information Council Foundation, dietitian.com, Technomic, Mintel Market Research, NPD group and wisdairy.com

Prepare and Eat More Meals At Home

Preparing and eating meals at home is an important step toward healthy eating. Meals you prepare and eat at home don’t have to be fancy! You can have easy, quick, and healthy meals at home. Just keep it simple with these four steps: plan, shop, fix, and eat.


Plan:
• The first and most important step is planning.
• The number one reason people say they can’t eat healthy is lack of time. If you plan meals, you will actually save time and money in the long run.
• Set aside 30 minutes to plan for the next week.
• Make a list of the main dish and the side dishes that you will serve for each day of the week. Select recipes that have few ingredients and that use quick cooking techniques.
• Get input from your family members. Use your list of everyone’s favorite foods.


Shop:
• Shop regularly, whether once a week or once a month.
• In-season fruits and vegetables are less expensive and taste better.
• Stick to the list. You are less likely to overspend and less likely to forget ingredients you may need for your week’s menus.
• Don’t shop hungry.


Fix:
• Stick to your plan.
• Wash and prepare fruits and vegetables in advance.
• Make extra of a main dish for another meal.
• Check your meal plan each evening, and take out frozen meats the night before.
• Get the kids involved.


Eat:
• Eat together: All families are busy. Make eating together a family priority.
• Turn off the TV: Turn off the television, radio, cell phone, and beeper so everyone can focus on the conversation without distraction.
• Share events of the day: Ask each person at the table to talk about a fun activity or something good that happened that day.
• Make healthy choices: It is easier to make healthy choices when meals are prepared at home and families sit at the table together to share that meal. It is a good time to talk about and model healthy eating, portion sizes, and trying new foods.


Source: eXtension

Making Successful Jams and Jellies

Fruits can be preserved to enjoy throughout the year. Fruit jams, jellies, preserves, conserves, marmalades, syrups, honeys and butters can add zest to meals, and provide a good way to use a variety of fruits. Here are some tips for making successful jams, jellies and fruit preserves.

Make sure to have all equipment and ingredients on hand prior to starting.

Measure all ingredients exactly.

For best results, make only one recipe at a time. Double batches do not always gel properly.

Use only half-pint jars unless specified. Larger jars will not receive enough heat during processing to keep safely in the cupboard.

If the recipe calls for added pectin, do not interchange liquid pectin for powdered pectin and vice versa.

Wash half-pint jars in warm, soapy water and then sterilize them by boiling 10 minutes. Pre-treat lids as package directs.

Canned jellied fruit products must be processed in a boiling water canner to make sure the lids seal and to prevent mold growth. A boiling water canner is sometimes called a water bath canner. Do not use paraffin to seal the product.

For jellied fruit products at their best, make only the amount that can be used in one year. Preserves stored for long periods of time lose their flavor and bright color and can darken.

The Brown County UW-Extension Office will host a jam, jellies and preserves class on June 15th.
 
For more information on this class, please visit:
http://www.co.brown.wi.us/i/f/uw_extension/fl%20-%20jams%20and%20jellies.pdf

Support Local Farmers Markets

A number of local farmers markets in Brown County begin another season either this week or shortly after. By attending a farmers market, you are supporting farmers in Northeast Wisconsin as well as the local economy. Farmers markets also provide an opportunity to purchase good quality fresh produce. There are a number of farmers markets in Brown County. I hope you are able to take advantage of purchasing produce at one or more of these farmers markets.

2010 Green Bay Farmers Market Schedule

Green Bay East Side Festival Foods Farmers Market
3534 Steffen Court
July 13 – October 5
Monday: 7a.m. – Noon
WIC & Senior Nutrition

Green Bay West Festival Foods Farmers Market
2250 West Mason Street
July 13 – October 5
Monday: 7 a.m. – Noon
WIC & Senior Nutrition

City of Green Bay Farmers Market
Downtown Green Bay just east of Monroe Ave; Located between Cherry & Pine Streets
June 5 – October 30
Saturday: 7 a.m. – Noon
WIC & Senior Nutrition

Farmers Market on Broadway
Downtown Green Bay, Broadway Street
June 2 – October 13
Wednesday: 3p.m. – 8 p.m. (ends at 7 p.m. September & October).
WIC & Senior Nutrition

Bay Park Square – Green Bay
Holmgren Way
Located on the northeast side of the parking lot (backside of Kohl’s).
June 14 – October 18
Monday: 2:00 p.m. – 6:00 p.m.

2010 Surrounding Area Farmers Markets Schedule

Denmark
Village of Denmark Farmers Market
Behind Village Offices – Main Street
May – October
Thursday: 7 a.m. – Sellout

DePere
DePere Festival Foods Farmers Market
1001 Main Street
July 14 – Mid October
Tuesday: 7 a.m. – Noon

WIC & Senior Nutrition
DePere East Farmers Market – Seroogy’s Parking Lot
North Wisconsin & James Street
July – October
Thursday: 7:30 a.m. - Noon

Ledgeview

2200 Dickinson Road
June 5-October 30 Saturdays 3:00 p.m. – 7:00 p.m.

Oneida
Oneida Farmers Market
Hwy 54 & Seminary Road Intersection, One Stop M Parking Lot
June 25 – October
Thursday: 2 p.m. – 6 p.m.
WIC, Senior Nutrition & Oneida Market Dollars
We have fresh produce, honey, house plants, hand-made crafts, jewelry, pet supplies, t-shirts & more. The Oneida 4-H brat booth is open during the Farmers Market. We will have live music, cooking demonstrations, door prizes, contests & giveaways during our Farmers Market Bashes on July 16th & on August 13th.

Wrightstown
Wrightstown Farmers Market
400 High Street, Hwy 96, Dick’s Family Food parking lot
Mid June – August 27
Thursday: 3 p.m. – 6 p.m.

Celebrate June Dairy Month

The Heritage and Tradition Behind Wisconsin’s Dairy Industry

Did you know…

• Wisconsin’s first cheesemakers were farm wives who, in the 1830s, began making cheese in their kitchens as a way of storing excess milk.

• By 1850, Wisconsin farm wives were producing 400,000 pounds of cheese per year, and selling it for an average of 7 centers per pound. (Today, Wisconsin’s 115 cheese plants produce more than 2.3 billion pounds of cheese annually.)

• John J. Smith buys Wisconsin’s first cheese vat in 1858 and begins producing cheese in Sheboygan County. Smith also is 1st to market Wisconsin cheese outside the state.

• Colby cheese is invented in Colby, Wisconsin, in 1874. Brick cheese is developed in Dodge County several years later. Brick is named for its shape – and because cheesemakers originally used bricks to press whey from the cheese.

• Also in 1890, Stephen Babcock of the University of Wisconsin develops the milkfat test that allows dairymen to determine which cows produce the richest milk – the best for cheesemaking. This test is still used today.

• In 1921, Wisconsin becomes the first state to establish cheese-grading standards to ensure consistent quality and flavor.

• Wisconsin dairy farms produce 22 billion pounds of milk every year. That’s about 13% of the country’s total milk supply.

• Wisconsin is the number 1 cheese-producing state, making more than one of every four pounds produced in the U.S.

• Wisconsin’s cheese plants manufacture more than 2.3 billion pounds of cheese every year – 90% of which is sold outside the state’s borders.

• Wisconsin ranks first among all states in the production of Cheddar, American, Provolone, Brick, Muenster and Limburger cheeses.

• Wisconsin leads the nation in the production of specialty cheeses, such as Asiago, Gorgonzola, Gruyere, Aged Cheddar, Gouda, Blue and many others.

• Wisconsin is home to 115 cheese plants – more than any other state in the country – that produce more than 650 varieties, types and styles of Wisconsin cheese – nearly double that of any other state.

Enjoy cheese as well as other dairy products at Brown County’s Breakfast on the Farm scheduled for June 6, 2010.

For more information, please visit http://www.browncountydairypromotions.com/, and on the right hand side click on ‘Breakfast on the Farm’.

Creating a Healthy Personal Food Environment

Miriam E. Nelson, Ph D and Jennifer Ackerman have written a new book titled “The Strong Women’s Guide to Total Health.” Dr. Nelson also developed the program “Strong Women, Strong Bones” which the Brown County UW-Extension will be offering later this year.

In this book, information is shared about creating a healthy personal food environment. These tips make great sense no matter your sex.

• eliminate highly processed foods and sweetened beverages from your kitchen, office and eatery away from home. Take time to cook on weekends and freeze meals for the week. Eat plenty of fruits and vegetables along with whole grains and low-fat dairy products. When possible, buy local and fresh.
• Plan ahead. With such busy lives it makes sense to keep a good variety of foods on hand though the week and to plan meals in advance. The less likely a person is to plan ahead, the greater the temptation is to buy processed food or to eat meals away from home.
• Eat a variety of foods filled with great flavor. Use herbs and spices, along with olive oil to flavor food without adding lots of fat, salt and sugar.
• Limit portion sizes of calorie-rich foods. Bigger servings of high calorie foods, even when they seem to offer great value, are not better if they boost calorie intake and encourage over eating.

Table Salt vs. Sea Salt

When I am doing nutrition presentations, I often get questions about the difference between table salt and sea salt. These two products have the same nutritional value since both mostly consist of sodium and chloride. Sea salt is often marketed as a more natural and healthy option.

Taste, texture and processing are the distinguishing differences between table salt and sea salt. Table salt is mined from underground salt deposits. Typically minerals are removed from table salt while an anti-caking agent and iodine are added.

Sea salt is produced through evaporation of sea water which leaves behind some trace minerals. These add flavor and color to sea salt.

Sea salt is typically more expensive than table salt. Many chefs on cooking shows are using sea salt in the recipes they prepare.

No matter what type of salt you use, pay attention to the amount used. Many Americans consume more salt than necessary. Many prepared foods contain salt. When adding salt to recipes, it is easy to reduce the amount used.

Wisconsin Sets Rules for ‘Wisconsin Certified Honey’ Labels

There’s a “buzz” around Wisconsin these days. On March 15, 2010, Governor Jim Doyle signed Assembly Bill 575, establishing standards for products sold as honey and authorizing ‘Wisconsin Certified Honey’ labels for pure honey produced in the state.

The pure honey bill is intended, through testing and labeling to not only identify pure honey produced in Wisconsin, but also to point out so-called honey that is adulterated or bulked up with corn or rice syrup or mixed with foreign honey found to have a variety of additives. The adulterated honey costs a fraction to produce and sells cheaper than pure honey.

Wisconsin joins California and Florida in defining pure honey, a definition lacking in federal Food and Drug Administration standards.

Honey is the nectar gathered, modified, stored and concentrated by honey bees. The term honey in cookery refers to honey extracted from the comb. The different flavors of honey are classified according to the plant from which the nectar is derived. Generally the lighter the honey, the milder the flavor. If a stronger flavor is desired, use a darker, stronger flavored honey.

Honey is sweeter than white sugar, so less is needed to sweeten foods. Honey can be substituted for sugar. Due to honey’s ability to retain water, products made with honey tend to remain moister longer than similar products made with sugar or other sweeteners.

Some minor adjustments may need to be made to a recipe when substituting sugar for honey. Use equal amounts of honey for sugar up to one cup. Over one cup, replace each cup of sugar with 2/3 to ¾ cup of honey depending on the sweetness desired. In recipes using more than one cup of honey for sugar, it may be necessary to reduce liquids by ¼ cup per cup of honey. In baked goods, add ¼ teaspoon of baking soda per cup of honey if baking soda is not already in the recipe. This will reduce the acidity of the honey, as well as increase the volume of the product. Lower the baking temperature 25 degrees and watch the time carefully since products with honey brown faster.

Eating Nutritious and Affordable Food Away From Home

Keeping track of the nutritional value of food you eat away from home will be easier due to the recent passage of the Health Care Bill. Federal law now requires businesses to provide nutrition information to consumers upon request and to display calorie counts on all chain restaurant menus, drive-through billboards and vending machines.

Access to nutrition information about food away from home will be helpful to many people. A United States Department of Agriculture publication reveals that, compared to eating at home, Americans take in more sodium, fat, alcohol, sugar and total calories when they dine out. They also eat fewer fruits, vegetables, and whole grains and drink less milk when they eat away from home. According to the USDA Economic Research Service, consumers also spend more (77 percent on average) when they eat out than when they prepare meals at home.

Researchers recently developed a model based on the government’s Thrifty Food Plan that includes food eaten away from home and follows the nutrition recommendations of MyPyramid and the Dietary Guidelines for Americans.

“Incorporating information about choosing economical and nutritious food away from home is much more realistic than assuming that Americans following the Thrifty Food Plan are preparing all of their meals at home.  The key to including foods eaten away from home into a healthful and inexpensive eating plan is moderation.  As long as foods are carefully selected, consumers can watch both their food and calorie budgets at once."

When you’re eating away from home, order water, which is free, instead of sugary juices and sodas.  Fat-free or low-fat milk, unsweetened tea or coffee or other drinks without added sugars are also good beverage choices.

Other pointers include choosing whole-grain bread or noodles and opting for low-fat or fat-free cheeses and sauces.  Remember that steamed, grilled and broiled meals have fewer calories than fried or sautéed ones. Look for menu items that are made with vegetables; for example, a sub sandwich with lots of veggies; a stir-fried dish; or spaghetti with marinara sauce.

For more suggestions on eating well away from home, see MyPyramid’s “Tips for eating healthy when eating out” at

http://www.mypyramid.gov/tips_resources/eating_out.html

Source: Teresa Curtis, UW-Extension Nutrition Education Program Specialist with the Nutritional Sciences Department, UW-Madison & Mallory Koenings, Graduate Student in the Department of Nutritional Sciences, UW-Madison

Clearing Up The Confusion About Lactose Intolerance

Shoppers may notice a growing array of products in the dairy case designed for people who are lactose intolerant. What exactly does this term mean?

People with lactose intolerance do not produce enough of an enzyme, lactase, to break down lactose (the form of sugar naturally found in milk). Instead, when people with lactose intolerance ingest large amounts of dairy products, or foods or medicines containing lactose, lactose stays in the intestinal tract until it reaches the colon where it can cause gas, bloating, stomach cramps or diarrhea.

Last February, the National Institutes of Health (NIH) released a statement on lactose intolerance and health to provide health care providers, patients and the general public with the latest information on the topic.

“What many people fail to understand is that lactose intolerance is not an all-or-nothing situation.  Many people with lactose intolerance can consume small amounts of lactose--for example, a half cup of milk or yogurt--without experiencing any symptoms.  This is especially true if the milk or other lactose-containing food is consumed with a meal."

People should consult their doctor or a registered dietitian before making drastic dietary changes for suspected lactose intolerance. Your doctor may do a blood, breath or stool test to find out if lactose intolerance is the true cause of your digestive problems.

Milk and dairy foods provide many important nutrients. Milk is a well-known source of calcium and vitamin D. “Dairy products are also excellent sources of protein, potassium and many other vitamins and minerals.”

Because dairy products contain so many important nutrients, even people who are lactose-intolerant are urged to consider alternatives within the milk food group, such as yogurt or lactose-free milk.

For more information on lactose intolerance (also known as lactose malabsorption or lactase deficiency), you can read the NIH statement online at http://consensus.nih.gov/2010/lactosestatement.htm.

Source:  Susan Nitzke, Professor of Nutritional Sciences, UW-Madison and Nutrition Specialist, UW-Extension & Mallory Koenings, Graduate Student in the Department of Nutritional Sciences, UW-Madison

Triclosan

Triclosan is an ingredient added to many consumer products to reduce or prevent bacterial contamination. This product can be found in clothing, kitchenware, toys, antibacterial soaps and body washes, toothpaste and some cosmetics.

Triclosan is a sanitizer. It will kill “many” germs that it comes into contact with. Triclosan is not a soap. Soap is a surfactant designed to help remove dirt from surfaces. When dirt and oils are removed from surfaces like your skin, the germs attached to that dirt or oil are washed away. Regular soap does not kill germs, but will help remove germs from surfaces. A soap or toothpaste with triclosan will clean and disinfect at the same time.

If you want to know if triclosan is in a product, check the label for the list of active ingredients. If triclosan is in the product, it will be listed. The wording will be either triclosan or triclocarban.

There is some concern about the safety of this product. Animal studies have shown that triclosan can alter hormone regulation. Studies with bacteria have shown that bacteria can develop resistance to this chemical. The Food and Drug Administration (FDA) has, however, concluded that there is no evidence that triclosan is hazardous to humans when used in over-the-counter ‘drugs’ like soaps, body washes and toothpaste. The Environmental Protection Agency (EPA) regulates the use of chemicals and sanitizers and is working with the FDA to consider the safety of triclosan.

The public health community is concerned over the proliferation of antibacterial products containing triclosan. If harmful bacteria develop resistance to triclosan, it becomes more difficult to treat diseases. Public health officials urge consumers to limit the use of triclosan-containing products unless there is a medical reason to do so.

For more information visit Food Safety and Health www.foodsafety.wisc.edu for a link to FDA information as well as a summary fact sheet (check out the A-Z) index

• A – Antibacterial Products
• Common Sense Talk about Antibacterial Products

Information provide by Dr. Barbara Ingham, Associate Professor & Extension Specialist University of Wisconsin-Madison

Physical Activity Essential for Kids and Adults

The message from health experts is clear--adults and children need to be active every day. Physical activity strengthens muscles and bones, reduces the risk of diseases such as type 2 diabetes, and can improve mood. It also can help with the prevention of obesity.

But sometimes getting exercise can seem like just one more thing to do in an already jam-packed day. One way to overcome that is to be active along with your children and focus on having fun.

Fun is the name of the game for kids. By promoting an active lifestyle with your children, you’re encouraging healthy habits that last a lifetime.

Pressure to participate in activities that don’t match a child’s interests and skills, or trying to enforce mandatory exercise rather than play, can easily sap the joy out of physical activity. Some experts report that a joyful approach to exercise is the key to long-term success.

Choosing the right activity will be an ongoing process of trial-and-error as you uncover your child’s individual preferences. You might draw inspiration from your natural surroundings and by watching other kids and parents, in addition to trying variations on your own favorite sports and activities. Children relate to their parents’ enthusiasm and will usually follow your lead.

Parents play a key role in motivating children to join in family activities. Consider these motivational tips from the American Association of Pediatrics (http://www.healthychildren.org/)

• Lead by example. Your activity level is a powerful model for kids. Parents who make exercise a priority in their own lives will significantly increase the chance that family members will do the same.
• Get involved. Participating in family games and activities makes for solid bonding time--and good memories. Sharing enthusiasm and a light-hearted challenge will get kids moving; having fun will keep them moving.
• Limit screen time. Restrict to two hours a day the number of hours your child is allowed to watch TV, play video games, and use the computer. Interactive video games that require the player to perform dance or sports moves can ease the blow of stricter guidelines and help kids make the transition from low to moderate levels of activity.
• Hang loose. Keep the emphasis on fun and enjoyment. The more flexible you can be, the more your child will feel a sense of choice and control.
• Eat well. Make the most of the benefits of physical activity by providing good nutrition and well-balanced meals at home.
• Spread the word. Share your expectations with grandparents, teachers, and other caretakers to help them reinforce healthy activities when your child is away from home.

When you join in, your child will see that you believe physical activity is important, and you’ll become his most important role model. Disguised as fun, you and your children will enjoy the many benefits of exercise and time spent together as a family.

Source: Colleen Pulvermacher, UW-Extension 4-H Youth Development Agent, Vernon County