Wellness Corner: 10 Tips to Stay Motivated

HEALTHY KIDS ARE HAPPY KIDS - LEONETTI LIONS WELLNESS CORNER

Here are 10 family friendly tips to keep us motivated and inspired to ensure we are moving forward together to build healthy, successful and stronger communities! We want to spread our Leonetti Lion heart everywhere we go!! 

1. Exercise
   During commercial breaks or between Netflix episodes, have a friendly family competition to see who can do the most pushups, hold a plank the longest or do the most jumping jacks.

2. Forgive
   Admit mistakes to your children and ask for forgiveness. By modeling this behavior, it can help improve your own health and well-being while teaching kids to let go of grudges and bitterness.

3. Manage portions
   Offer fruits and vegetables at every meal. Try to make their plate colorful as this may entice them to try new foods. Be sure to model healthy eating as well. Your kids are watching.

4. Get quality sleep
   Sleep is an essential element of success for children. Aim for an early bedtime and a consistent routine of winding down — with no screen time. Remember, sleep-deprived children usually don't slow down, they wind up.

5. Explore new things
   Make a list of activities you'd like to try together and hang it somewhere the whole family can see.

6. Build strength
   Incorporate strength and flexibility into your family's physical activity plan. This can be as simple as stretching during commercials or doing calf raises while brushing teeth.

7. Find joy
   Find something to laugh about with your family every day. Laughter reduces stress and anxiety.

8. Kick addictions
   Make screen time a privilege that is allowed only after chores and homework are completed. Limit screen time to less than two hours a day, and keep screens out of your child's bedroom.

9. Reduce stress
   Search online for free videos about yoga for children and families, or try incorporating deep breathing into your children's bedtime routine. Children experience stress and anxiety just like adults do.

10. Show gratitude
    Create a gratitude jar and encourage everyone to put a note in the jar each day with something they are grateful for. While you are all at the dinner table, take time to read them

Brighter Bites Recipes

Make this family friendly recipe with your children!  They will love the fragrance of Fall during our upcoming cooler temperature days!

Sweet Potato Harvest Salad

INGREDIENTS:

4 cups sweet potato, diced (about 2-3)

1 cup red apple, diced

¼ cup pomegranate seeds

4 Tbsp unsalted pumpkin seeds (pepitas)

1 Tbsp apple cider vinegar

1 tsp + ½ Tbsp extra virgin olive oil

¼ tsp salt

⅛ tsp black pepper
 

NUTRITION FACTS FOR ONE SERVING

(approx. 1 cup; makes 4 servings)

183 calories; 35 gram carbohydrate; 4 gram fat; 3 gram protein; 5 gram dietary fiber

DIRECTIONS:

Preheat oven to 400°F.  Drizzle diced sweet potatoes with 1 tsp of olive oil and roast in the oven on a baking sheet for 10 minutes.  Once sweet potatoes are cooked, remove from the oven and allow them to cool.  In a large mixing bowl, combine the sweet potato, apples, pomegranate seeds, and pepitas.  Whisk the remaining 1/2 Tbsp of olive oil, apple cider vinegar, salt, and pepper in a separate bowl.  Once mixed, add to sweet potato mixture and toss until the salad is lightly coated