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GetUp is all about helping our kids make healthier lifestyle choices, especially when it comes to eating better and being more physically active.  It's about driving a culture change in Montgomery County where community partners make it easier for kids and families to lead healthier lives.

Wellness Tips

Winter 2011

The winter season has finally arrived! However, for most people, the motivation to get up and get active while eating a healthy diet tends to land on the back burner during the cold winter months. That’s why it’s important to stress to your family the benefits of maintaining a healthy lifestyle and positive outlook throughout the rugged winter season.

The GetUP program is a guide to help you dodge the seasonal winter blues by staying happy, healthy, and energized with a few handy GetUp tips:

Eat Healthy:

  • Replace applesauce for butter in baking and still get a rich, moist product
  • Choose baked, grilled, steamed, or broiled foods to save you from extra calories
  • Make sure to check food labels when shopping in order to avoid artificial ingredients like high fructose corn syrup or hydrogenated vegetable oil

Avoid Gaining Weight:

  • It’s all about portion control! Eating on a smaller plate will make you feel like you’re eating a large amount of food…avoiding asking for seconds
  • Eat slowly—it usually takes 10 minutes for your brain to process that your stomach is full
  • Drink a large cup of water before your meal. You will feel fuller faster and won’t eat as much

Stick to a Workout Plan:

  • Be accountable—exercising with a friend helps to be more responsible to show up to each scheduled workout
  • Be consistent—make your workouts habitual by working out at the same time each day
  • Keep it interesting—spice up your exercise routine by going sledding, shoveling snow, or helping your kids make a snowman or igloo in your front yard

Visit www.getupmc.org Off Site Icon to learn more about maintaining a healthy lifestyle for you and your family.

Winter 2010

Poor health is becoming a lifetime threat to children and maintaining a healthy lifestyle with proper exercise and diet is difficult to do on your own. GetUp Montgomery County is taking action to help create healthier lifestyles for children, educate about eating well, and encourage physical activity. Through wellness programs, GetUp Montgomery County strives to accomplish healthy change within the community.

GetUp Montgomery County focuses on wellness through a 5-2-1-Almost None lifestyle. 5-2-1-Almost None helps parents improve the health and fitness of their child by encouraging children to eat 5 servings of fruit and vegetables a day, spend less than 2 hours of leisure time each day on TV, video and/or computer games, get at least 1 hour of active play each day, and drink almost none of the sugary soda or flavored juice drinks.

By promoting 5-2-1-Almost None, children learn the benefits of vitamins and nutrients while discovering new hobbies and learning to be creative. Make a commitment to lead a healthier lifestyle! Visit www.getupmc.org Off Site Icon to learn more.

Spring  2010

Serving healthier foods in the appropriate portions and calorie level is one of the best ways to ensure that you are getting proper nutrition without consuming too many calories. Emphasizing fruits and vegetables, including lean meats, and cutting back on saturated fats, cholesterol, and sodium can give you the boost you need to lead a healthier life!

To help you focus on your food choices, GetUp Montgomery County counts on the GO, SLOW, and WHOA foods. GO foods are the lowest in saturated fat and added sugar, and are high in vitamins and minerals. SLOW foods are higher in fat, calories, and sugar. WHOA foods are the highest in fat and added sugar and are low in vitamins and minerals.

There are a lot of ways to go from WHOA to GO in your diet! How you choose to prepare or order your food can quickly turn a less healthy food into a healthier option. Try substituting low-fat and fat-free versions of foods to help reduce overall calories. Lastly, eat fresh! Foods contain more vitamins, minerals, and other nutrients when they are fresh.

Make a commitment to lead a healthier lifestyle with GetUp Montgomery County! Visit www.getupmc.org Off Site Icon to learn more

Summer 2010

Summer is here and in full swing!  For some, lazy days and lounging at the pool are rites to the new summer season. However, while you're soaking up the sun and enjoying relaxing nights with family and friends, be sure to recognize different ways in which you can contribute to your overall health with fun and easy activities for the whole family to enjoy!

Stressing the importance of getting active and eating right is essential when it comes to lifestyle habits and overall well-being. It is necessary for adults to include 2 and ½ hours of moderate to intense aerobic activity each week and muscle strengthening activities 2 or more days a week. Children and adolescents should do at least an hour of physical activity or more a day. Be creative this summer and adopt an active routine as a daily way of life!

Kids as well as adults will be more receptive to physical activity if they are having fun while getting fit at the same time. GetUp Montgomery County has numerous tips on how to stay fit this summer by incorporating fun activities throughout the week. Some tips include taking a walk or bike ride everyday after dinner, trying a new active hobby like hiking, canoeing, or golfing and spicing up your exercise routine by taking classes like Yoga or Zumba.

There are also many other ways to stay active this summer by participating in local events! GetUP Montgomery County offers a wide variety of summer activities: the Wright Dunbar Farm Market, Tuesday Treks, Intro to Kyaking, 5K races and Hike for the Health of It are just a few events that will help jumpstart your newfound summer fun!

An active life is important for positive self-esteem and self-worth. That's why the summer season is the perfect time to get up, eat well, and be fit...and don't forget the sunscreen!!!

Find tips on staying active. Off Site Icon

Learn more about local summer events. Off Site Icon

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