OF Purp Nov2010

January  2019                                                                       Volume 15  Issue 1
Healthy Start to the New Year
It's now January 2019, the time when Americans vow to make many resolutions and changes for the new year, the top two are: eat healthier and to exercise more or at least start exercising. 
If you are one of the thousands of Americans who gained the "Holiday" five to eight pounds, or any weight at all, NOW is the time to "get it off". Remember it will take longer to take it off than it did to add the pounds. Patience and persistence. Prevention is always the key. 
 Tips for the New Year

1.  Try a buddy system for both exercise and healthy eating.  This helps you to be accountable
because others are aware of your goals.
2.    Make it simple so it's achievable- both your eating and exercise habits.  Select a form of exercise           that is both something you enjoy doing and is accessible daily.  Start with minimum goals and add         to them, day-by-day and week-by-week as your endurance and strength improves. Track it so you         see your progress. That's motivating!

3.     Include and focus on your favorite foods, try low fat cooking methods and new spices and                      seasonings. Explore new healthy grains, fruits and veggies. 

4.     Shop and keep your refrigerator stocked with lots of fresh fruits and veggies:  If healthy foods are          in the house you will eat them and so will the rest of the family.  Accessibility is the key. 
        Shop the produce section first. 

5.     Snack on healthy choices when hungry to STOP over indulging later. 

6.     Remember to drink water throughout the day, with meals and snacks. 
7.     No extremes- don't cut out all of your favorite foods; have them in the right portions. 

Upcoming Events

Get Ready for the 2019 Rodeo Contest!
Enter a Healthy Event for a chance to win 4 tickets plus parking pass to a concert of your choice.
Houston Livestock Show & Rodeo
                                February 25 - March 16, 2019

Texas Action for Healthy Kids Annual Summit
February 1, 2019  8:00 AM - 4:00 PM
Region 20 Education Service Center
1314 Hines
San Antonio, Texas 78208


Healthy Choices Grant Presentations
Turner Elementary
Pasadena ISD
Young Elementary
Pasadena ISD 

         Meet the Oliver Teen Advisory Board.   The Oliver     
YEAH Teem Board Nov2010
Foundation Teen Advisory Board is a 12-18 member 
organization represented by students across the Houston area. Each month you'll meet a different member who will share their perspective on living a healthy life.  


Alison Zhang, Board Member
The Kinkaid School - Houston, Texas 
Teen Board Member 2018 - Present

Alison is a Sophomore at The Kinkaid School where she is a member of the Varsity Cross Country team and a SPC All Star. She qualified for the State Debate Tournament as a policy debater during her freshman year. She is a founding member of the Wellness Club and the secretary of the Engineering club at her school. Alison volunteers at Brookwood Community and the Houston Food Bank as a Student Hero. She is passionate about running and spreading the message of healthy living. Alison enjoys reading, writing and traveling in her spare time as well as relaxing and laughing with friends.

New Year's Resolutions!

The new year is finally here! One of the most popular traditions that come with the new year, besides festive parties, are new year's resolutions. New year's resolutions are notorious for being dropped within a month or two, but to make sure you stick to your new goals, try to make them attainable and fun for yourself. Here are a couple suggestions of goals and ways of doing so to make them enjoyable and realistic!

Firstly, set a goal for exercising at least three times a week and do so by doing something you actually enjoy. For example, I am a cross country runner, and the winter is my off season. Although the idea of relaxing and waiting for track season to pick up training again is tempting, I run at least three times a week and condition six days a week. Although running can become tedious at times, I make it fun for myself by running with friends or my five-month-old puppy, who sprints the first 10 min and gets distracted by his leash swinging in front of him as we run. Working out with your friends not only makes exercise fun and enjoyable but also gives you a way to be held accountable.

Secondly, make a new year's resolutions to stay hydrated. Many people underestimate the importance of staying hydrated and how it affects your heart, muscles, and especially your brain. I personally realized the importance of hydration after becoming a cross country athlete and being exposed to how much it affected my running and performance throughout the school day. Try to drink between six to eight eight-ounce glasses of water a day. This can be easily achieved by bringing a reusable water bottle around wherever you go. Another way to help is to set a schedule for drinking water. For example, as a student I make sure to drink two of my reusable water bottles a day (64 ounces in total). I usually try to take at least three sips each class period. And lastly, whenever there's a choice, try to drink water instead of soda's or other sugary drinks.

Lastly, be conscious of what you are eating. You don't have to cut every junk food out of your life, just be conscious of what and how much you're eating. Try to keep chips and candy out of your room (or workspace) so you don't get tempted to snack on them as you are working. Try to find healthy alternatives that you like. For me, I have found that dried fruits and healthy bars are great substitutes for chips and candy. One last way to make sure you are eating healthy is by making a pact with your friends. This is the same concept as working out together. You and your friends can now hold each other accountable for what you eat. During the summer and fall with my cross-country teammates, I made a pact with them to not drink any soft drinks. At the end of season party, all of us had a Sprite for the first time in five months. The experience also conditioned me into drinking water whenever I could.

I hope that these tips and suggestions will help you set attainable and helpful new year's resolutions that will last much longer than just a month or two.
Good luck and Have a great 2019!

Alison Zhang
January 2019

Zoe Price
Co-Event Coordinator
YEAH Teem Board Nov2010

Whole Wheat Lemon Blueberry Muffins

  • 1 ½ cups whole wheat flour
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1 ½ teaspoons grated lemon zest
  • 1 stick (4 ounces) butter, at room temperature (but not melted)
  • 1 egg
  • ½ cup pure maple syrup
  • ½ cup milk
  • 1 teaspoon pure vanilla extract
  • 1 cup frozen blueberries (no need to thaw) - can also use frozen raspberries

1.    Preheat the oven to 350˚F. Line 12 cups of the muffin tin with paper or silicone liners.
2.    In a medium bowl, whisk together the flour, baking soda, salt, and lemon zest.
3.    With the electric mixer fitted with the whisk (or beaters), cream the butter on medium speed until smooth. Reduce the speed to low and slowly add in the egg, maple syrup, milk, and vanilla, scraping the sides of the bowl as necessary. With the speed still on low, slowly add in the flour. The batter will be slightly thick. Carefully fold in the blueberries with a spatula until well combined.
4.    Divide the batter evenly among the muffin cups (a small ice cream scoop makes this easy). Bake until a toothpick inserted in the center comes out clean, 18 to 22 minutes.

Health Benefits:
  • These muffins do not contain any sugar; they use maple syrup instead, making them healthier than most muffins.
  • Blueberries are considered super foods: they are a good source of fiber, which helps regulate the body's use of sugars, vitamin C, which helps repair tissue and certain neurotransmitters, vitamin K, which helps your blood clot, and manganese, which improves bone health.
  • These muffins use whole wheat flour, which provides more fiber and other nutrients that all-purpose flour.
Original recipe from 100 Days of Real Food: Fast and Fabulous: The Easy and Delicious Way to Cut Out Processed Foodby Lisa Leake

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Houston, Texas 77007

Healthy Choices for Life