This time of year, it's tempting to eat at restaurants more often. Sometimes it's too hot to cook and others it just sounds fun to visit a new restaurant and sit outside. It's also the time of year many of us take vacations, and that usually means eating out much more than we would at home. But eating out doesn't have to mean sacrificing good food choices. Scroll down for some tips to follow to help keep your portions right-sized and your selection nutritious.
At Jump In, one thing we hear a lot is that healthy food costs more than unhealthy food and that makes it harder to stick to a nutritious diet every day. While it's true that some processed food is, per calorie, cheaper than fresh food, there are lots of ways to maintain a very healthy diet while watching your budget. Pantry staples like beans and whole grains (rice, quinoa) are low-cost and important to a healthy diet. Eggs are an inexpensive source of good protein. And fresh, seasonal produce is especially plentiful at affordable prices this time of year when there are farm stands and farmers markets around town. Many farmers markets accept SNAP and some will even double the SNAP benefit for the products sold there. Here is a list of greater Indianapolis farmers markets this time of year, and here's another of farmers markets that run in the fall and winter.
How about that seasonal produce? You've probably noticed that certain fruits and vegetables go on sale at different times of the year. That's because of when the produce is harvested. Eating fruits and vegetables in season can help save money and give you a wide variety of fruits and vegetables to choose from all year long. In the fall, look for apples, squash (including pumpkin!), broccoli, brussels sprouts and everything on this list. In the winter, stick with citrus fruits, dates, sweet potatoes and everything on this list. In the spring, stock up on honeydew, rhubarb, pineapple, strawberries and all of these. Right now, in the middle of glorious summer, you can indulge in corn, tomatoes, berries, cherries, eggplant, and this whole long, luscious list. Summer definitely has a growing advantage over the other seasons, but as you can read, each season offers a wide variety to suit all kinds of tastes - and plenty of new fruits and vegetables to try.
Many more tips on ways to save money while making healthy choices come straight from the U.S. Department of Agriculture (USDA). Planning meals and grocery lists ahead of time, reading labels - all these can help inform you to be better educated and a savvier shopper and eater. Here's the complete list, and it includes some terrific recipes:
With a little information and a little planning, you can make healthy choices for yourself and your family all year long while sticking to your budget. Bon appetit!
For many of us, being at work means sitting all day. We all know that's not the ideal state for our bodies, but often find it hard to make changes. Because we spend so much time at work, it's important to consider ways to keep ourselves moving and active even when our work requires us to sit for long stretches. Fortunately, Jump IN has some easy (and no-cost) ways to remind you to take time during the day (every day) to move around. A comprehensive work site wellness policy is ideal, but even without one, you can take simple steps that can improve your health and well being during the work day.
You've been reading about Jump IN for Healthy Kids' participation in the Healthiest Cities and Counties Challenge and we're happy to feature another organization doing great work in greater Lawrence and the far east side, Mt. Carmel Church. Our work in the Healthiest Cities and Counties Challenge is to address childhood overweight and obesity in a four-zip code area using a comprehensive, multi-sector approach. We work with child care providers; schools; and workplaces; and we address food access so that families have healthy, affordable food; and the built environment to ensure that children and families have access to enough opportunities for physical activity. Mt. Carmel resides in that area, and we are happy to support their work as part of our Challenge. Mt. Carmel also has a multi-sector approach to supporting its community, addressing food access, children's after-school activities, community financial needs, and high school education.
At Jump IN for Healthy Kids, we are very happy that it's summer. Long sunny days, warm weather, and outdoor activities allow for some wonderful family time, physical activity, and just plain fun. Before you hop on that bike or send the kids out to the swing set, we wanted to share with you some tips to help ensure that the outdoor equipment you're using is safe.
Central Indiana has many wonderful qualities, but a year ago, our investment in the city's built environment was looking bleak. That has started changing, and Indianapolis has shared several bits of built environment good news recently. The term "built environment" refers to the built structures in communities and includes everything from sidewalks to trails to public transportation. The quality of a community's built environment can severely impact public health.
According to the Centers for Disease Control (CDC), "The built environment influences a person’s level of physical activity. For example, inaccessible or nonexistent sidewalks and bicycle or walking paths contribute to sedentary habits. These habits lead to poor health outcomes such as obesity, cardiovascular disease, diabetes, and some types of cancer."
A couple of Fridays ago, roughly 80 volunteers descended on an eight-acre patch of land on the southeast side of Lawrence. The land is owned by Monarch Beverage, which already has an impressive campus just to the north. These eight acres Monarch has pledged not to develop; they are the grounds of the Lawrence Community Gardens, founded and led by Sharonna Moore.
Jump IN for Healthy Kids has a close partner in Early Learning Indiana, helping our work to reduce overweight and obesity prevalence in children. Research tells us that children establish their habits around nutrition and physical activity by age five, so ensuring they learn healthy behaviors early on is critical. We reach these young children through the Taking Steps to Healthy Success (TSHS) program, a best practices approach to nutrition and physical activity for children ages zero to five that covers the topics of nutrition, healthy beverages, physical activity, screen time, breast feeding, family engagement and staff wellness. Jump IN and Early Learning Indiana offer TSHS free to child care providers and all participating programs will receive a cash incentive upon completing the requirements. Thanks to Anthem, Jump IN and Early Learning Indiana are now enrolling 25 new child care providers to begin the full session and 25 providers who've already had the training for ongoing technical assistance to ensure that the best practices are being thoroughly followed and are embedded into the policies and day-to-day of the centers. More than 170 child care providers in central Indiana have already participated in the program, impacting more than 10,000 children.
It's spring, and the school year is coming to an end. The good weather and longer daylight hours mean more opportunities for outdoor play and physical activity. Make a commitment today to keep those activities going all summer long - blending family fun time with physical activity is a winning combination!