Warm weather is finally here! Time to take advantage of summer’s bliss with days at the beach, picnics under the sun and amusement park vacations with the family. Eating healthy and nutritious food to start each morning can give your body fuel to make it through a full day of activities.

According to the Encyclopedia of Foods: A Guide to Healthy Nutrition, people who eat a healthy breakfast will be more energized and able to regulate their appetite better than those who skip breakfast, which is especially important for growing children.

In fact, a recent PNCPS report on the eating habits of ‘Tweens (kids 6 to 12), What a 'Tween Eats: Up Close With Today’s American Kids, reveals that 94 percent of the kids surveyed prepared their own snacks daily and 41 percent regularly reached for the chips and cookies. To view the entire report, click here.

Do you find yourself reaching for the sugars and sweets like the children in the survey? Maybe it’s because you skipped breakfast. Try these tips to get the day off to a great start.
 
Begin the day with a breakfast smoothie. They are nutritious, delicious and portable, ready to go anywhere you do. Just start with one cup of nonfat plain yogurt, add one or two pear halves, 3/4 cup nonfat milk, a fresh banana, ground ginger or cinnamon for flavor and 3 ice cubes for froth and cold. Blend the mixture to a desired consistency and enjoy.
   
For eating on the run, try a breakfast sandwich. Top toasted whole-grain bread with two teaspoons of peanut butter and sliced Pacific Northwest canned pears for a sweet snack with staying power.
Americans are busy and always on the go. To avoid the drive-thru nutrition blues, stock the car with healthy snacks. Keep zipper-lock bags of baby carrots, crackers and pretzels on hand for a crunchy snack. Make a trail mix of bite-sized cereal pieces, pretzels, nuts and dried fruits.
Tote individually wrapped slices of American or Mozzarella cheese sticks in a well-insulated, portable cooler as well as cold bottled water. It’s even easy to pack a snack container of chilled canned fruit like ready-to-eat canned pears for an instant energy boost in the car between activities. Remember to bring a fork!
 
   
Source: www.wheatfoods.org, www.familyfoodzone.com
       
 
     
  Walking stairs can be a great cardio workout. Instead of taking the elevator like everyone else, try tackling an empty stairwell. Rather than drive to lunch, walk to a nearby restaurant.
  Exercise is an important cornerstone to a healthy lifestyle. Integrating exercise into your daily routine whenever possible can help keep your body fit and stress at bay. Try these do-anywhere tips to get moving and conquer that fitness hurdle.
 
 
Try the 10,000 paces challenge. Exercise experts have challenged consumers to walk 10,000 paces a day—
about five miles—using a spedometer to count the steps toward a healthier lifestyle. Give it a whirl.
 
 
   
Get down and boogie — dancing can burn about 340 calories an hour. That’s the same as riding a stationary bike!
   
 
Don’t forget that vital nutrients such as sodium, potassium, proteins and fatty acids are lost in sweat. To replace these nutrients, eat foods rich in nutrients like pears, watermelon, celery and cucumbers.
 

Yes, they can. Fruits, vegetables, legumes and cereals provide hormonally active compounds called phytoestrogens, which may help to reduce uncomfortable symptoms of menopause. They also deliver vitamins, minerals, carbohydrates, proteins, fiber and protective antioxidants. Sweet and juicy canned pears are an excellent contribution to achieving the recommended 5-A-Day servings of fruits and vegetables


Source: http://www.womens-
health.org.nz/goodhealth.htm
   
 
 
Add flair to old favorites like pizza. Change the flavor of your favorite pie with chicken and canned pear halves! Or try something totally new, such as a pita filled with fresh meats and delectable canned pears as a lunchtime sandwich. You just might start a new trend for the whole family.
 
 
   
   
 

(4 servings)

Ingredients:
1 can (15 ounces) Pacific Northwest
canned pear halves, drained
1 cup (4 ounces) Cheddar cheese, shredded
1 cup (4 ounces) Mozzarella cheese,
shredded
1 (12-inch) Pizza crust, prepared
1/3 cup Celery, chopped
2 tablespoons Green onion, chopped
1/2 pound Cooked chicken or turkey slices, cooked, cut into 1/2-inch strips
1/2 teaspoon Paprika


Directions:
Cut pears in 1/4-inch slices; set aside. In small bowl, combine mozzarella and cheddar cheeses; set aside. Place pizza crust on large baking sheet. Sprinkle 1/2 of the shredded cheese mixture, then all of celery and green onion evenly over crust. Arrange chicken or turkey strips on pizza; top with pear slices, remaining cheese, salt and paprika. Bake at 450ÜF for 10 to 15 minutes, or until crust is crisp and cheese is melted.

To Make Individual Pizzas replace 1 (12-inch) pizza crust with 4 (6-inch) prepared pizza crusts. Evenly divide ingredients among 4 crusts. Bake as directed above.

Nutritional Information Per Serving: Calories 496, Carbohydrates 50g, Fat 16g, Cholesterol 94mg, Protein 37g, Fiber 5g, Sodium 475mg

  
 
 
   
 

Makes 4 servings)

Ingredients:
1 can (16 ounces) Pacific Northwest canned pear slices, drained
4 Pita bread rounds, halved
4 Lettuce leaves, large, washed and drained
8 ounces Thinly sliced ham
8 slices (8 ounces) Cheddar cheese
Prepared low-fat ranch salad dressing


Directions:
To assemble sandwiches, open pita pocket halves and line with lettuce. Layer enough ham slices, pear slices and cheese to fill each pocket evenly. Drizzle with ranch dressing as desired.
Nutritional Information Per Serving: Calories 593, Protein 34g, Carbohydrates 51g, Fiber 3g, Fat 28g, Cholesterol 100mg, Sodium 1818mg.

  
 
 
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