See the video linked below for new ways to add nutrition, taste, color and texture to your lunch staples.
https://healthyforgood.heart.org/add-color/videos/sandwich-makeover
Category Archives: Uncategorized
Free Sunset Yoga
Free Sunset Yoga Monday, August 14th from 7-8 PM
Come relax with CITYYOGA and enjoy a one hour evening yoga class at the Indianapolis Central Library (40 East St. Clair Street) in the East Garden. Bring your own mat. This is a free activity. In case of rain the yoga class will be held in the Nina Mason Pulliam Indianapolis Special collections on the 6th floor of the library.
https://www.visitindy.com/indianapolis-four-spots-for-free-yoga-in-indianapolis
Cold and Spicy
Sat. Aug 5, 2017 4th Annual I.W.I.N. Yoga in the Park
Attend a fundraiser: Yoga in the Park Saturday, August 5th, 2017 from 8:30 am-10:30 am. The I.W.I.N. Foundation focuses on securing and paying for individual services which relief the emotional, physical and financial burdens placed on women and their families during breast cancer treatment.
For registration and more information go to : http://www.iwinfoundation.org/
Grains Galore!
What foods are in the Grains Group?
Below are only a few examples: 
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
How many grain foods are needed daily?
The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in this table below. Most Americans consume enough grains, but few are whole grains. At least half of all the grains eaten should be whole grains.
| DAILY GRAIN TABLE | |||
|---|---|---|---|
| DAILY RECOMMENDATION* | DAILY MINIMUM AMOUNT OF WHOLE GRAINS | ||
| Children | 2-3 years old 4-8 years old |
3 ounce equivalents 5 ounce equivalents |
1 ½ ounce equivalents 2 ½ ounce equivalents |
| Girls | 9-13 years old 14-18 years old |
5 ounce equivalents 6 ounce equivalents |
3 ounce equivalents 3 ounce equivalents |
| Boys | 9-13 years old 14-18 years old |
6 ounce equivalents 8 ounce equivalents |
3 ounce equivalents 4 ounce equivalents |
| Women | 19-30 years old 31-50 years old 51+ years old |
6 ounce equivalents 6 ounce equivalents 5 ounce equivalents |
3 ounce equivalents 3 ounce equivalents 3 ounce equivalents |
| Men | 19-30 years old 31-50 years old 51+ years old |
8 ounce equivalents 7 ounce equivalents 6 ounce equivalents |
4 ounce equivalents 3 ½ ounce equivalents 3 ounce equivalents |
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
What counts as an ounce-equivalent of grains?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group. The table below lists specific amounts that count as 1 ounce-equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.
For more info and recipes:
Great Fun-Great Amazing Race coming for Adults & Kids!
Modeled after the TV series “The Great Amazing Race”, an Indianapolis Adult & Kids (ages K-12) Race will occur Sunday, September 3rd, 2017 from 4-7 PM at Northwestway Park, 5253 W. 62nd St, Indianapolis, IN.
For information and registration check the website:
The video below depicts another race similar to this one:
Free Coloring Page Link for Fruits and Vegetables
Check out this link for various coloring pages on fruits, vegetables and gardening for your little ones: http://foodhero.org/coloring-sheets
Spicy Watermelon with Feta
SPICY WATERMELON WITH FETA
Sweet watermelon mellows the heat of red pepper flakes for winner of easiest summer side ever. Drizzle watermelon slices with olive oil, sprinkle with red pepper flakes, and top with crumbled feta.
Saturday, July 8th Indy Criterium – Large Bike Festival/Race
The 8th annual IU Health Indy Criterium is sure to challenge the racers and thrill the spectators. Situated in the heart of Downtown Indianapolis, the Indy Crit offers cyclists a unique opportunity to race the city streets that they would rarely ride otherwise. The previous three years have drawn over 600 racers from across the Midwest!! Be a part of the fun and excitement of Indiana’s largest criterium race!
Trail Runs Galore!
A great stop on the web for races all over Indiana as well as the region can be found at:http://www.runningintheusa.com/race/List.aspx?Rank=Upcoming&Special=trail&State=IN
The trail runs listed have their own associated websites containing all of the information you may need, as well as links to registration.