The daylight is now getting just a bit longer. It is a great time to get motivated to be more active if you have not already. New Year resolutions might have begun to fade, however, with the days staying lighter longer, it is a great time to be active.

Our health depends on our food selections, portions size and our activity. Trying to be more active can be a challenge. However, there is help. Here are a few tips to get you started.

First, set goals you can reach in a reasonable time frame. Choose days in the week that work for you to carve out 30 minutes to be active. To begin, start with two days a week, and then move to three, four days.

Next, schedule when you will be active. There are only 24 hours in the day. If you start to exercise for 30 minutes, something needs to give. One time saver may be spending a bit less time in front of the computer or television. On the other hand, reduce cell phone usage for 15 minutes.

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Third, find an activity you enjoy. Walk, take steps, and remember to do stretching exercises as well. If you find you do not like it, switch to a different activity. Make exercise fun. Play music, meet a friend or exercise with your spouse.

To get you started, Penn State Extension will take a virtual walk – by visiting cities in Pennsylvania.

Registration is open and can be found at the website http://extension.psu.edu/health/walk-across-pa. If you need help to register, call our office at 888-825-1701. You will learn about the cities in Pennsylvania, their history, how to see them on foot, famous foods, and fun facts. This is a great program for friends and family, worksites, schools, community groups or any other group. Even your dog can be a member of your team.

Each week will bring a new city. Weekly e-mails will include motivators to keep walking, and strategies for eating more fruits and vegetables. All of this will keep everyone moving toward a healthier lifestyle.

The program will run April 3 through May 28. It is free but registration is required by April 1.

Healthy snack

Here is a good recipe for a healthy snack to pack or to have as an appetizer before dinner. It’s easy to make and it is high in fiber and heart healthy.

1 can (15 ounces) reduced sodium garbanzo beans (chickpeas)

2 medium garlic cloves, minced, or 1/4 teaspoon garlic powder

1 1/2 tablespoons lemon juice

1 teaspoon ground cumin

1 tablespoon oil (vegetable or olive)

1/8 teaspoon ground black pepper

1/2 cup plain nonfat yogurt

Use a blender or food processor. Combine garbanzo beans, garlic, lemon juice, cumin, oil, and pepper. Blend on low speed until the beans are mashed. Stir in yogurt with spoon. If you do not have either, mash with a fork.

Refrigerate for several hours or overnight so the flavors blend.

Serve with fresh vegetables. Enjoy!

Nutrition Corner Mary R. Ehret
http://www.psdispatch.com/wp-content/uploads/2017/02/web1_Ehret.CMYK_-2.jpg.optimal.jpgNutrition Corner Mary R. Ehret

Mary Ehret is the Penn State Extension Nutrition Links Supervisor in Luzerne, Lackawanna, Monroe, Carbon, Sullivan and Bradford counties. Reach her at 570-825-1701 or at mre2@psu.edu.