Broadripple Art Fair

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Kickoff the summer festival season at the Indianapolis Art Center’s largest fundraiser, the Broad Ripple Art Fair May 18 and 19! Presenting fine art and crafts by more than 175 artists and artisans, and one-of-a-kind experiences. Indy’s Art Fair is a nationally ranked, highly selective art fair that benefits the Indianapolis Art Center.

Patrons can enjoy 2-day admission to incredible art, non-stop live music and performance on two stages, fantastic food, artist demonstrations and interactive art activities for people of all ages! Celebrate the richness of the Indianapolis arts community with us! Tickets are available in person at the Indianapolis Art Center and online.

Saturday, May 18: 10 am-6 pm

Sunday, May 19: 10 am-5 pm

Advance Tickets:

Adult Advance Ticket: $13.00
Child Advance Ticket (Ages 3-12): $3.00
Children under 3 are free.

At The Gate Tickets:

Adult Ticket: $15.00
Child Ticket (Ages 3-12): $5.00
Children under 3 are free.

www.eventbrite.com/e/oneamerica-broad-ripple-art-fair-the-indianapolis-art-center-may-18-19-tickets-59121245236?aff=ehomecard

Target Exercise Intensity

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Exercise intensity: How to measure it

Get the most from your workouts by knowing how to gauge your exercise intensity.

When you exercise, are you working hard or hardly working? Exercising at the correct intensity can help you get the most out of your physical activity — making sure you’re not pushing too hard or too little. Here’s a look at what exercise intensity means, and how to maximize your workout.

Choosing your exercise intensity

How hard should you be exercising? The Department of Health and Human Services recommends these exercise guidelines for most healthy adults:

  • Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity — such as brisk walking, swimming or mowing the lawn — or 75 minutes a week of vigorous aerobic activity — such as running or aerobic dancing. You can also do a combination of moderate and vigorous activity. It’s best to do this over the course of a week.
  • Strength training. Strength train at least twice a week. Consider free weights, weight machines or activities that use your own body weight — such as rock climbing or heavy gardening. The amount of time for each session is up to you.

Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. For weight loss, the more intense or longer your activity, the more calories you burn.

Balance is still important. Overdoing it can increase your risk of soreness, injury and burnout. Start at a light intensity if you’re new to exercising. Gradually build up to a moderate or vigorous intensity.

For specifics check:  www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887

Healthier Homemade Popcorn

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Popcorn made on the stove or in an air-popper are going to be the healthiest options.

Here’s a simple recipe to make healthy popcorn:

Ingredients

  • 3 tablespoons olive oil or coconut oil.
  • 1/2 cup popcorn kernels.
  • 1/2 teaspoon salt.

Directions

  1. Place oil and kernels into a large pot and cover it.
  2. Cook over medium-high heat for about 3 minutes or until the popping almost stops.
  3. Remove from heat and pour into a serving bowl.
  4. Season with salt.

Here is a quick video that shows you how to make super healthy popcorn in a matter of minutes:

You can add additional flavor by topping it with fresh herbs or spices. If you want something sweet, try drizzling it with natural nut butter or sprinkling it with cinnamon or shavings of dark chocolate.

For an added health benefit, sprinkle it with nutritional yeast. Nutritional yeast has a nutty-cheesy flavor and contains several important nutrients, including protein, fiber, B-vitamins and several minerals (26).

www.healthline.com/nutrition/popcorn-nutrition-and-health

Free 500 Festival Kid’s Day

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A FREE DAY OF PLAY!

The Salesforce & JPMorgan Chase 500 Festival Kids’ Day is Indiana’s largest free outdoor festival just for kids! On the second Saturday of May, kids take over Monument Circle for a Month of May celebration that’s sized for them. With interactive, educational displays in a carnival-like atmosphere, Kids’ Day gives children the opportunity to stretch their minds and their muscles.

At Kids’ Day you can: participate in drumming workshops, learn Bollywood-style dancing, paint your very own masterpiece, race mini cars, conquer the 500 Festival’s obstacle course, make sashes with the 500 Festival Princesses, and so much more! Kids can also enjoy entertainment at the Salesforce & JPMorgan Chase 500 Festival Kids’ Day Stage, presented by McDonald’s. From The Boom Squad drum line to Ballet Folklorico Mosaicos, there are performances for all interests.

Ready to get moving? Make sure you register your mini runner for the Salesforce & JPMorgan Chase 500 Festival Rookie Run, which takes place during Kids’ Day. This non-competitive race allows children ages 3 – 10 the fun opportunity to get active. Run distances are based by children’s age. All participants will receive a goodie bag, a bib with the number 1, and a finisher’s medal. Learn more

http://www.visitindy.com/indianapolis-indy-500-chase-500-festival-kids-day

Food Exchange Lists

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You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.

Vegetables
Fat-Free and Very Low-Fat Milk
Very Lean Protein
Fruits		 Lean Protein
Medium-Fat Proteins
Starches
Fats

 

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

Measurement Ingredient
½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C Raw vegetables or salad greens
½ C Vegetable juice

If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:

Measurement Ingredient
1 C Milk, fat-free or 1% fat
¾ C Yogurt, plain nonfat or low-fat
1 C Yogurt, artificially sweetened

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

Measurement Ingredient
1 oz Turkey breast or chicken breast, skin removed
1 oz Fish fillet (flounder, sole, scrod, cod, etc.)
1 oz Canned tuna in water
1 oz Shellfish (clams, lobster, scallop, shrimp)
¾ C Cottage cheese, nonfat or low-fat
2 Egg whites
¼ C Egg substitute
1 oz Fat-free cheese
½ C Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

Measurement Ingredient
1 small Apple, banana, orange, nectarine
1 med. Fresh peach
1 Kiwi
½ Grapefruit
½ Mango
1 C Fresh berries (strawberries, raspberries, or blueberries)
1 C Fresh melon cubes
1⁄8th Honeydew melon
4 oz Unsweetened juice
4 tsp Jelly or jam

Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:

Measurement Ingredient
1 oz Chicken—dark meat, skin removed
1 oz Turkey—dark meat, skin removed
1 oz Salmon, swordfish, herring
1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz Veal, roast or lean chop*
1 oz Lamb, roast or lean chop*
1 oz Pork, tenderloin or fresh ham*
1 oz Low-fat cheese (with 3 g or less of fat per ounce)
1 oz Low-fat luncheon meats (with 3 g or less of fat per ounce)
¼ C 4.5% cottage cheese
2 med. Sardines

* Limit to 1–2 times per week

Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:

Measurement Ingredient
1 oz Beef (any prime cut), corned beef, ground beef**
1 oz Pork chop
1 Whole egg (medium)**
1 oz Mozzarella cheese
¼ C Ricotta cheese
4 oz Tofu (note this is a heart healthy choice)

** Choose these very infrequently

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

Measurement Ingredient
1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slices Reduced-calorie or “lite” bread
¼ (1 oz) Bagel (varies)
½ English muffin
½ Hamburger bun
¾ C Cold cereal
1⁄3 C Rice, brown or white, cooked
1⁄3 C Barley or couscous, cooked
1⁄3 C Legumes (dried beans, peas or lentils), cooked
½ C Pasta, cooked
½ C Bulgar, cooked
½ C Corn, sweet potato, or green peas
3 oz Baked sweet or white potato
¾ oz Pretzels
3 C Popcorn, hot air popped or microwave (80% light)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

Measurement Ingredient
1 tsp Oil (vegetable, corn, canola, olive, etc.)
1 tsp Butter
1 tsp Stick margarine
1 tsp Mayonnaise
1 Tbsp Reduced-fat margarine or mayonnaise
1 Tbsp Salad dressing
1 Tbsp Cream cheese
2 Tbsp Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon

nhlbi.nih.gov/health/educational/lose_wt/eat/fd_exch.htm#2