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May is National Stroke Awareness Month
May is National Physical Fitness and Sports Month
May is Mental Health Awareness Month
May is Mediterranean Diet Month
May Fun Family Activities
May is National Physical Fitness and Sports Month
By Judi Sheppard Missett
May is National Physical Fitness and Sports Month, designated in 1983 by the President's Council on Fitness to promote healthy lifestyles among all Americans and improve our quality of life.
American leaders realized fitness was vital for our citizens as early as 1956, when President Eisenhower created the President's Council on Youth Fitness, renamed in the early 1960s by President Kennedy as the President's Council on Physical Fitness to include people of all ages.
As the President's Council reminds us, every physical activity counts in your goal to
become more fit
. The time we devote to keep our bodies moving will reward us tenfold in happiness with the extra energy, productivity and good health we'll enjoy for the rest of our lives.
Here are some ways to get your body moving:
Be a Sport
Join a community sports league-softball, soccer, basketball, flag football or even Ultimate Frisbee. You will have a blast and get your exercise in at the same time.
Join a Group
Working out with others keeps you on target. Your classmates will hold you accountable for attending each day and you'll enjoy working up a sweat together.
Exercise with Mom
, take some time to help Mom feel great. Depending upon her fitness level, take her for a scenic drive followed by a healthy lunch and brief stroll, or if she's able, show her some gentle yoga stretches or tai chi motions. If mom is really fit, she might take you for a walk.
Have a Ball with Your Children
Engage your kids in fitness
and fun. Toss a football across the yard, kick a soccer ball through a park, or take turns swatting a baseball with a bat and running to get the ball. Return home for a healthy snack accompanied by water or unsweetened juice.
Remember Hula Hoops? Swirling a hoop around your swiveling hips is fabulous exercise for your abdominal muscles and your entire torso from the action and from all the laughing you'll do. If you have children, have them join in; they might show you a thing or two.
Jack of All Trades
Jumping jacks can be done anywhere. All you need is your body and the desire to feel vital. Try variations such as half-jacks (raise your arms to shoulder height only), power jacks (finish each one with a squat) or scissors jacks (scissors your legs on each jump).
Whatever your fitness level, get moving in May and beyond. Your body will thank you.
May is Mental Health Month was started 70 years ago by Mental Health America, a national organization, to raise awareness about mental health conditions and the importance of good mental health for everyone.
- Last year, Mental Health Month materials were seen and used by over 30 million people, with more than 16,000 entities downloading MHA's tool kit.
- A healthy lifestyle can help to prevent the onset or worsening of mental health conditions, as well as chronic conditions like heart disease, diabetes, and obesity. It can also help people recover from these conditions. For those dealing with a chronic health condition and the people who care for them, it can be especially important to focus on mental health.
- That is why in 2019 we are expanding upon last year's theme of 4Mind4Body and taking it to the next level, as we explore the topics of animal companionship, spirituality and religion, humor, work-life balance, and recreation and social connections as ways to boost mental health and general wellness.
- Mental health is essential to everyone's overall health and well-being, and mental illnesses are common and treatable.
- A healthy lifestyle can help to prevent the onset or worsening of mental health conditions, as well as chronic conditions like heart disease, diabetes, and obesity. It can also help people recover from these conditions.
- For those dealing with a chronic health condition and the people who care for them, it can be especially important to focus on mental health. When dealing with dueling diagnoses, focusing on both the physical and mental health concerns can be daunting - but critically important in achieving overall wellness.
- Humor, spirituality, recreation, animal companionship, and work-life balance are important for everyone, but may be of special importance to people also living with chronic health conditions and those who care for them.
- Finding a reason to laugh, going for a walk, meditating, playing with a pet, or working from home once a week can go a long way in making you both physically and mentally healthy.
- The company of animals - whether as pets or service animals - can have a profound impact on a person's quality of life and ability to recover from illnesses. A pet can be a source of comfort and can help us to live mentally healthier lives.
- Sometimes life is far from funny but finding humor in a situation can lift moods with laughter, and help people to better deal with and overcome difficult experiences.
- Whether you go to church, meditate daily, or simply find time to enjoy that cup of tea each morning while checking in with yourself - it can be important to connect with your spiritual side in order to find that mind body connection.
- Living a healthy lifestyle may not be easy but can be achieved by gradually making small changes and building on those successes.
- Finding the balance between work and play, the ups and downs of life, physical health and mental health, can help you on the path towards focusing both #4Mind4Body.
May is Mediterranean Diet Month
Mediterranean Diet 101: A Meal Plan and Beginner's Guide
The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960.
Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases.
have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.
There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea and people in different areas may have eaten different foods.
This article describes the dietary pattern typically prescribed in studies that suggest it's a healthy way of eating.
Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to your individual needs and preferences.
, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
Eat in moderation:
, cheese and yogurt.
, processed meat, refined grains, refined oils and other highly processed foods.
Avoid These Unhealthy Foods-
You should avoid these unhealthy foods and ingredients:
Added sugar: Soda, candies, ice cream, table sugar and many others.
Refined grains: White bread, pasta made with refined wheat, etc.
Trans fats: Found in
and various processed foods.
Refined oils: Soybean oil,
, cottonseed oil and others.
Processed meat: Processed sausages, hot dogs, etc.
Highly processed foods: Anything labeled "low-fat" or "diet" or which looks like it was made in a factory.
read food labels
carefully if you want to avoid these unhealthy ingredients.
Foods to Eat
Exactly which foods belong to the Mediterranean diet is controversial, partly because there is such variation between different countries.
The diet examined by most studies is high in healthy plant foods and relatively low in animal foods.
However, eating fish and seafood is recommended at least twice a week.
The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.
You should base your diet on these healthy, unprocessed Mediterranean foods:
, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
Apples, bananas, oranges, pears, strawberries, grapes,
, figs, melons, peaches, etc.
Nuts and seeds:
, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.
Fish and seafood:
, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
Poultry: Chicken, duck, turkey, etc.
Eggs: Chicken, quail and duck eggs.
Dairy: Cheese, yogurt, Greek yogurt, etc.
Herbs and spices:
, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
Whole, single-ingredient foods are the key to good health.
What to Drink
should be your go-to beverage on a Mediterranean diet.
This diet also includes moderate amounts of
- around 1 glass per day.
However, this is completely optional, and wine should be avoided by anyone with alcoholism or problems controlling their consumption.
are also completely acceptable, but you should avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
Healthy Mediterranean Snacks
You don't need to eat more than 3 meals
But if you become hungry between meals, there are plenty of healthy snack options:
- A handful of nuts.
- A piece of fruit.
- Carrots or baby carrots.
- Some berries or grapes.
- Leftovers from the night before.
- Greek yogurt.
- Apple slices with almond butter.
How to Follow the Diet at Restaurants
It's very simple to make most restaurant meals suitable for the Mediterranean diet.
- Choose fish or seafood as your main dish.
- Ask them to fry your food in extra virgin olive oil.
- Only eat whole-grain bread, with olive oil instead of butter.
If you want more general advice on how to eat healthy at restaurants, check out
A Simple Shopping List for The Diet
It is always a good idea to shop at the perimeter of the store. That's usually where the whole foods are.
Always try to choose the least-processed option. Organic is best, but only if you can easily afford it.
- Vegetables: Carrots, onions, broccoli, spinach, kale, garlic, etc.
- Fruits: Apples, bananas, oranges, grapes, etc.
- Berries: Strawberries, blueberries, etc.
- Frozen veggies: Choose mixes with healthy vegetables.
- Grains: Whole-grain bread, whole-grain pasta, etc.
- Legumes: Lentils, pulses, beans, etc.
- Nuts: Almonds, walnuts, cashews, etc.
- Seeds: Sunflower seeds, pumpkin seeds, etc.
- Condiments: Sea salt, pepper, turmeric, cinnamon, etc.
- Fish: Salmon, sardines, mackerel, trout.
- Shrimp and shellfish.
- Potatoes and sweet potatoes.
- Greek yogurt.
- Pastured or omega-3 enriched eggs.
- Extra virgin olive oil.
It's best to clear all unhealthy temptations from your home, including sodas, ice cream, candy, pastries, white bread, crackers and processed foods.
If you only have healthy food in your home, you will eat healthy food.
The Bottom Line
Though there is not one defined Mediterranean diet, this way of eating is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood.
You can find a whole world of information about the Mediterranean diet on the internet, and many great books have been written about it.
Try googling "Mediterranean recipes" and you will find a ton of great tips for delicious meals.
At the end of the day, the Mediterranean diet is incredibly healthy and satisfying. You won't be disappointed.
Mediterranean Turkey Skillet
- 1 tablespoon olive oil
- 1 package (20 ounces) lean ground turkey
- 2 medium zucchini, quartered lengthwise and cut into 1/2-inch slices
- 1 medium onion, chopped
- 2 banana peppers, seeded and chopped
- 3 garlic cloves, minced
- 1/2 teaspoon dried oregano
- 1 can (15 ounces) black beans, rinsed and drained
- 1 can (14-1/2 ounces) diced tomatoes, undrained
- 1 tablespoon balsamic vinegar
- 1/2 teaspoon salt
- In a large skillet, heat oil over medium-high heat.
- Add turkey, zucchini, onion, peppers, garlic and oregano; cook 10-12 minutes or until turkey is no longer pink and vegetables are tender, breaking up turkey into crumbles;
- Stir in remaining ingredients; heat through, stirring occasionally.
Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
1 cup: 259 calories, 10g fat (2g saturated fat), 65mg cholesterol, 504mg sodium, 20g carbohydrate (6g sugars, 6g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.
Originally published as Mediterranean Turkey Skillet in Healthy Cooking Annual Recipes 2015
May Fun Family Activities
Tyke's Tuesdays and Thursday's
10:00 am - 12:00 pm
ISC Cherry Hill
650 Kresson Road
Cherry Hill 08034
CALL TO CONFIRM TIMES
REGISTRATION NOT REQUIRED
AGE RANGE: Preschoolers
Thursday (Begins September 20, 2018 and runs through May 30, 2019. Closed for Thanksgiving)Tyke's Thursday's 10:00 A.M. to 12:00 P.M. $8 Per Child Includes: Fun and energetic soccer lesson, time in our FunZone, snack and juice. Ages 6 and under
M is for Monster
10:00 - 11:15 AM
Sugarplum Studio - South Jersey's Place for Edible Art
Doors open at 10:00AM with complimentary hot beverages for the grownups, juice for the kids, and sweet treats for everyone. Instructional activity begins promptly at 10:30AM and lasts approximately 45 minutes.
This week will feature the letter M for Monster.
$9.95 per 1 adult/1 child pair and $4.95 for each additional child, plus tax.
Recommended Age: For preschool aged children 2 though 5 with parent/guardian participation
Parent/Guardian is expected to stay and participate for the workshop.
Homeschooled children of any age and ability are welcome to participate in this workshop as well.
211 Haddonfield-Berlin Rd, Cherry Hill, NJ
Sustainable South Jersey Earth Festival Day
Family Fun Bike Ride
100 Bortons Mill Road
Cherry Hill, NJ
Time: 2 p.m. - 4 p.m.
Spend the day as a preservation specialist, and use your problem solving skills to build and move a model building. Learn about the initiatives used to build the Historic Speedwell we know today and the technology needed to move historic buildings.
Historic Speedwell, 333 Speedwell Ave., Morristown.
Cost: $5 per adult, $4 per senior, $3 per child age 4 - 16, FREE per child under age 4.
Autism Day at Six Flags Great Adventure
Six Flags Great Adventure, Jackson Township, NJ, USA
Phone (631) 760-7982
Time: 1 p.m. - 2 p.m. & 2 p.m. - 3 p.m.
Bring the family to Fosterfields! Meet the piglets born this spring, and help the farmers round them up for weighing. Guess which piglet weighs the heaviest - be careful, they are wiggly!
Fosterfields Living Historical Farm, 73 Kahdena Road, Morris Township.
Cost: $6 per adult, $5 per senior, $4 per child age 4-16, $2 per child age 2 & 3,
FREE per child under age 2.
Weekend Toddler Time at the Garden State Discovery Museum
9:30 - 10:30 AM
Ages 4 and under
$10.00 per child, adults are free
2040 Springdale Road
Cherry Hill, NJ
MOTHER'S DAY AT WILLOWWOOD ARBORETUM
Time: 12 noon - 4 p.m.
Mother's Day at Willowwood Arboretum
Tour of beautiful gardens at Willowwood Arboretum. Enjoy light refreshments courtesy of the Willowwood Foundation, and purchase lilac seedlings to plant at home or give to Mom.
Willowwood Arboretum, 300 Longview Road, Chester Township.
Cost: $5 per car.
Little Red Riding Hood
The Ritz Theatre Co.
915 White Horse Pike (Route 30) in Haddon Township, New Jersey
An adventurous young girl, clad in a distinct red riding hood, strays from the forest path on the way to Granny's house and encounters a big, bad wolf who has dinner on his mind. Will Little Red get the better of her hungry foe and enjoy cookies and cake with Granny? Find out in our May "Ritz Kidz" show, sure to be tons of fun for the entire family!
Miller Farms -Horseback Trail Rides & Lessons in Camden County!
Come enjoy the beautiful scenery at the only horseback/trail riding available in Camden County. Trail riding is offered Saturdays and Sundays from 10am to 4pm year round (Weather permitting). Children must be at least 7 years old to trail ride. Cost is $30/person for approximately an hour-long trail ride. Hand-led rides are also available for those younger than 7 and cost $5.
Reservations are strongly suggested.
We offer a great place for family fun, birthday parties, girl scouts and youth groups. Summer horse camp, riding lessons, and horse drawn wagon rides are also available.
1 Hour Trail Rides are $30 Per Person | Call for reservations | Trail Rides Sat and Sun Only | Open Year round
134 N. Grove Street, Berlin, NJ 08009
ISC - ISC (International Sport, Skating & Fun Centre) Cherry Hill
650 Kresson Rd.
Cherry Hill, NJ 08034
Camps: All, Sports
HOURS: Our offices are open 9 AM - 5 PM daily. Give us a buzz for more information!
MORE DETAILS: ISC (International Sport, Skating & Fun Centre) Cherry Hill is any family's destination for fun!
Located off of Kresson Road (behind the 7Eleven) in Cherry Hill, New Jersey, we offer skating, a FunZone & Inflatable (10 & Under), and an arcade. Our facility also includes a cafè with pizza, hot dogs, popcorn, nachos, drinks and more!
ISC Cherry Hill offers activities for all ages, no matter the season.
Our youth & adult sports leagues run year round and include:
- Field Hockey
- Roller Hockey
ISC Cherry Hill also offers School & Summer Camp programs for ages 3 ½ through Grade 8. Call for more information!
Crispin Square Shopping Center
230 North Maple Ave
Marlton, NJ 08053
Open Play Hours:
Monday - Wednesday 9:30 - 5:00
Thursday 9:30 - 6:00
Friday 9:30 - 8:00
Saturday 9:30 - 2:30
Sunday - Closed for Private Parties
Jellybean Jungle is a play and learn adventure that is exclusively for children 5 and under. Our facility is a bright and stimulating environment created just for your little ones.
Jellybean Jungle was designed by a New Jersey Early Childhood certified teacher. Safe, age appropriate equipment has been selected for your children's enjoyment. We offer a large variety of imaginative and developmentally appropriate activities that will lead your child on an adventure of social exploration! As your child plays, you will gain insight into their development, as well as enjoy a great time of bonding.
Open All Year
3111 Route 38, Ste. 14 Mount Laurel, NJ 08054
856-242-9354 firstname.lastname@example.org Call or email in advance to make sure facility is not booked for a party. Open 7 days a week We Rock the Spectrum Kid's Gym is the first of its kind in New Jersey, offering fitness and play space for children of all abilities, including those with sensory issues. Our Gym Includes: Suspended equipment with swings - for balance and vestibular treatment Crash mats and crash pillows - for fun, motor planning, and strength Zip line - for stress release and joint and body relaxation Trampoline - for building leg and core strength Indoor play structure - for climbing and increasing playground skills Sensory-based toys - for improved auditory processing and fine motor skills
Fine Motor and Arts and Crafts Area - for improved hand-eye coordination
Mon. - Sun.: 10:00 AM - 5:00 PM
CALL: (856) 365-3300
1 Riverside Drive Camden, NJ 08103 PH: 844-474-FISH (3474)
Adventure Aquarium is just minutes from downtown Philadelphia on the Camden Waterfront and features one-of-a-kind exhibits with more than 8,500 aquatic species throughout two million gallons of water. The Aquarium is home to the largest collection of sharks on the East Coast, including the only great hammerhead shark on exhibit in the United States, the only
aquarium in the world to exhibit hippos, one of only six facilities in the US to have Little Blue penguins as permanent residents and exhibits the longest Shark Bridge in the world, a unique V-shaped rope suspension bridge just inches over Shark Realm. Adventure Aquarium is an accredited member of the Association of Zoos and Aquariums (AZA), and is held to the absolute highest standards in animal care and exhibition.
Sensory Friendly Movies at AMC
AMC is proud to partner with the Autism Society to offer unique movie showings where we turn the lights up, and turn the sound down, so you can get up, dance, walk, shout or sing! Our Sensory Friendly Film program is available on the second and fourth Saturday (family-friendly) and Tuesday evenings (mature audiences) of every month. Please check your local theater listings for specific show times, and don't forget to share your family fun with #AMCSensoryFriendly.
Battleship New Jersey
62 Battleship Pl, Camden, NJ 08103-3302
Located on the Camden Waterfront, NJ, across the Delaware River from Center City Philadelphia the Battleship New Jersey Museum and Memorial offers guided and self-guided tours. Climb inside the 16" gun turrets, learn explore the captain's cabins and crew's quarters and discover what life was like for a Battleship sailor. Group packages and educational programs are available for school. You can rent space aboard the Battleship for meetings and social events. Families and youth groups can spend the night aboard the Battleship as part of the overnight program.