...Move more

1. Run errands without using the car—go to the bank, video store, dry cleaner or convenience store on foot
2. Make a morning or evening walk a regular part of your family’s routine
   Spend more leisure time with your family being active—play tag, basketball, soccer or ride bikes
3. Along with your other weekly activities, write down times for physical activity and post a schedule for the family
4. Make several trips up and down the stairs to do laundry or other household chores
   Take your dog for a walk
5. Walk to your place of worship for services
6. Focus on walking distance over speed. It’s better to get in more steps at a comfortable pace than to burn out quickly
7. Walk on a treadmill on rainy days or when it’s too dark to walk outside
8. Benefit a good cause by joining a charity walk

...Eat healthier

1. Stock your cupboards with convenient low-calorie snacks like pretzels, rice cakes, low-fat popcorn and graham crackers
2. Pre-wash mini carrots, celery, grapes and apples for quick snacks
3. Satisfy chocolate cravings with low-fat pudding cups or frozen fudge bars
4. Substitute ground turkey for beef. It decreases the calories, fat and cholesterol of burgers or pasta dishes without sacrificing taste
5. Omit or use half the amount of butter, margarine or oil called for in macaroni and cheese, rice, pasta and stuffing, and reduce the amount of cheese in casseroles and appetizers
6. Satisfy your family’s sweet tooth with a sliver, bite, or taste of dessert or, cut a half slice of cake or pie
7. Pay attention to serving sizes, particularly with juices and sodas. Some cans and bottles contain 2 or more servings
8. Quench your thirst with bottled water or diet iced tea instead of soda from the vending machine
9. Lighten up your favorite coffee drink by requesting non-fat milk and using half the sugar or flavored syrup
10. Control your snack portions by pouring an individual serving of pretzels or chips into a bowl instead of eating from the bag

Courtesy: America on the Move Foundation. Fore more information on small, healthy changes you can make with your family, visit www.americaonthemove.org

Nearly one out
of five 6-11 year-olds
is served by a YMCA

♦

Elvis Presley,
Jack Kerouac, and
Langston Hughes all
referenced a YMCA
in their work

♦

Tutoring programs
offered at YMCAs
grew 39.8%
in 2005

Father’s Day

“Good friend, follow your father’s advice.”  Proverbs 6:20a      The Message 

In 1909, Sonora Louise Smart heard a Mother’s Day sermon and wondered why there was no day honoring fathers.  Her father, William Jackson Smart was her inspiration for the creation of this special day.  He was a widower who raised six children by himself in the State of Washington.  The first Father’s Day celebration took place at the Spokane YMCA in June, William Smart’s birth month. 

Maybe this simple acrostic for FATHER will help us all. 

Fathers are: 

F Faithful

A Approachable and available

T Thoughtful and thankful

H Honest

E Encouraging

R Responsible 

It is my hope we all have or had a father who fits the above description.  But even if we didn’t or don’t there is nothing keeping us from being that kind of dad or helping our spouses to be that kind of dad or looking for those qualities in the men we associate with.  Fatherhood is not just an honor but a responsibility, responsible for leaving a legacy. Remember, a legacy is a process not an event. 

Legacies don’t just happen overnight, they take a lifetime to create.  A legacy is more about what we do than what we say, they are created by example not just words.  The fate of the next generation rests on us.    

With our Heavenly Father as our model and Christ our guide, let us do all we can to leave a spiritual legacy for this generation as we Build Character, Make a Difference and Change lives.