Happy Living Well Month

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Raising kids, eating right, spending smart, living well—that’s the theme of a national Living Well Campaign that is being promoted by the Extension Association of Family and Consumer Sciences, both at the national level and here in North Carolina. The goal of the Living Well Campaign is to provide people with the education and information they need in order to “live well.”

The NC Extension Association of Family and Consumer Sciences works through two land grant universities, NC State University and A&T University, to offer all kinds of information that will help families achieve a positive, healthy lifestyle. Whether you are trying to manage your diabetes through meal planning and exercise, need tips for how to prepare for a natural disaster, or looking for food safety tips, Extension probably has a research-based answer.

To make every month a “Living Well Month,” consider these tips.

  1. Engage children in at least 60 minutes of physical activity on most, preferably all, days of the week. Adults need at least 30 minutes of physical activity. Besides participating in sporting activities, turn on some music and dance. Be creative by assembling an obstacle course or using hula-hoops. Start planning a garden. Take a walk or bike ride in your neighborhood.
  2. Drink plenty of water to stay hydrated. The average adult human body is approximately 60 percent water, which is found in muscle, blood, brain, bone, etc. Water regulates every living cell’s processes and chemical reactions. It transports nutrients and oxygen. Water helps to maintain normal bowel habits and prevent constipation. Limit the amount of soda and fruit drinks consumed daily.
  3. Eat a variety of healthful foods. Be sure to have plenty of colorful fruits and vegetables every day. Most people need at least 4 ½ cups to meet the daily recommendation. Have a glass of 100 percent juice or sliced banana on cereal for breakfast, enjoy raw vegetables with dip to accompany a sandwich at lunch and have a sliced apple for dessert. At dinner, steam some vegetables and prepare a fruit parfait with yogurt for dessert. Try a new fruit or vegetable. See www.choosemyplate.gov for more information about nutrition for yourself and members of your family.
  4. Read, read, read. Go to the library and check out books. Keep the mental stimulation flowing throughout the year regardless of your age.
  5. Maintain a healthy home. Be sure your smoke detector is working correctly and test for the presence of Radon. Help manage allergies and/or asthma by cleaning and vacuuming regularly to reduce allergy triggers in the home. Avoid accidental poisonings by keeping medications locked up, and cleaning agents and other poisons out of reach of children.
  6. Keep your family finances in check. Track your expenses and update your budget regularly. Eat at home often because meals outside of home usually cost more. Plan your menus and use the coupons to help plan your menus. Use leftovers as the basis for another meal.

Try this quick, tasty recipe to help you meet your MyPlate goals. With these Chicken Pitas, you’re getting all five food groups in one meal! Tomatoes and cucumbers count as our fruit, spinach helps us to increase our veggies, grilled chicken serves as our lean protein, whole wheat pita helps us make at least half our grains in a day whole grain, and reduced fat feta cheese meets our recommended dairy. For more suggestions on how to make healthy meals in your kitchen, visit your local Family & Consumer Sciences Agent.

*Thanks to our intern Kiera Mabry for helping to find this month’s recipes! Find this recipe at MyFoodandFamily.com.

Grilled Chicken Pitas

Makes 4 servings

Ingredients:

Marinade

  • ½ cup smoky black pepper sauce (Such as A.1.)
  • 2 Tablespoons brown sugar
  • 2 tablespoons lemon juice
  • ½ tsp ground black pepper

Other

  • 1 lb. boneless skinless chicken breasts, cut into ¼-inch-thick-slices
  • 4 whole wheat pita breads, cut in half
  • 1 cucumber, thinly sliced
  • 1 cup chopped tomatoes
  • ½ cup reduced fat feta cheese

Directions:

  1. Mix first 4 ingredients until blended. Reserve half the marinade mixture; pour remaining over chicken in shallow dish. Stir to evenly coat chicken. Refrigerate 30 minutes to marinate.
  2. Heat grill to medium heat. Remove chicken from marinade and discard marinade. Grill chicken 5 to 7 minutes or until done, turning after 4 minutes. Add pitas to the grill for the last 2 minutes, grilling a minute on each side.
  3. Fill pita halves with spinach, cucumbers, chicken and tomatoes. Drizzle with reserved marinade. Top with cheese.