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healthy foods

July 7, 2023

Stay Active and Select Healthy Food Options

The AFT provides staff with monthly health and wellness tips, and now they are sharing them with the Share My Lesson community too! July's issue offers guidance on staying active in warm weather, healthy meal choices, and the importance of quality time spent with loved ones.


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Staying Active in Warm Weather

When temperatures go up, being active outdoors can be more challenging. It’s easier to become overheated when the sun is beaming down all day. Warm months are also more humid and with humidity, sweat doesn’t evaporate as quickly, so the body has a harder time cooling off.

There are plenty of indoor locations to be active in air conditioning, but for those who prefer outdoor activities, a few tips to stay active outside in warmer months include:

  • Time of day. Try to avoid exercising outside in the early afternoon when the sun’s rays are the strongest between noon and 3pm.
  • Hydrate before, during and after physical activity. Even if you don’t feel thirsty, bring a bottle of water with you to drink.
  • Dress in lightweight, loose-fitting and light colored clothes. Wear sunglasses, a hat and plenty of sunscreen.
  • Take frequent breaks. Listen to your body, allow yourself time to adapt to the heat and seek shade.
Live in the sunshine, swim the sea, drink the wild air.
Ralph Waldo Emerson


The avocado is a prized fruit for its high nutrient value, texture and taste. They have a creamy, rich, fatty
texture and blend well with other ingredients. Mashed into guacamole, spread onto toast, or chopped in
salads and other dishes, avocados are enjoyed around the world by people of all walks of life. Other than tasting incredible, a few benefits of this unique fruit include:

Heart Healthy Nutrition

Avocados provide substantial amounts of vitamins, minerals and other nutrients.

Good Fat

Heart-healthy monounsaturated fats that can help lower cholesterol and triglyceride levels.

Increase Absorption

Boosts nutrition by helping increase the absorption of vitamins A, D, K and E.

Great for Kids

The creamy consistency makes it one of the first fresh foods a baby can enjoy.

Salad Selections

Summer recipes usually mean no-cook meals, crunchy salads and other refreshing dishes. A salad by name, does not make it a healthy choice. The right toppings can create a filling meal loaded with vitamins, minerals, protein, healthy fats and smart carbs. Good salad choices all come down to ingredients. Included below are ideas for a few healthy mix-ins and higher fat and calorie items to limit:

chart of healthy salad add-ins

You can control what goes into your salad. Keep tabs on your portions of higher-calorie toppings by asking for them on the side at restaurants and making salads at home.

Recipe of the Month

recipe of the month image

Avocado Angel Eggs

10 hard-boiled eggs, peeled
1 ripe avocado seeded and peeled
¼ cup fresh basil leaves
¼ cup Greek yogurt
1½ tsp. fresh lemon juice
2 tbsp. purchased hummus
½ tsp. salt
1/8 tsp. freshly ground black pepper

Cut the hard boiled eggs in half. Separate the yolks and whites. Set aside the white halves. Place the yolks in a bowl or food processor with the remaining ingredients and blend until smooth. Scoop the filling into the egg white halves. Cover with plastic wrap and refrigerate until ready to serve. Source: California Avocados

Quality Time

Being physically present is not the same thing as spending quality time. It’s important to devote time exclusively to your loved ones.

Consider these Strategies for Staying Connected with Family:

  • Plan weekly quality time, such as a game or movie night, turning off all notifications.
  • Establish clear boundaries to help maintain work-life balance.
  • Prioritize sitting down to meals together.
  • Schedule downtime to decompress and reconnect.

Work and family commitments take up time and social connections tend to take a back seat. Keeping cherished friends doesn’t have to be a huge time commitment. If there are certain times when you are less available, giving friends a heads up can minimize conflicts when someone feels left out or
ignored. A couple ideas include:

  • Avoid blow-offs. “I’m too busy” can be misinterpreted as not wanting to spend time. Be clear about your busyness and offer another way to connect at some point.
  • Small gestures go a long way. Make a phone call or send a text to ask others about their day and let them know you are thinking about them.

Remember, healthy and long lasting relationships need nurturing.

Join the Health & Wellness Community

We are bringing fitness instructors, social-emotional and mental health leaders, and nutritionists together so we can collectively “workout” and de-stress our bodies and our minds. 

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American Federation of Teachers

The American Federation of Teachers was formed by teachers more than 100 years ago and is now a 1.7 million-member union of professionals that champions fairness; democracy; economic opportunity; and high-quality public education, healthcare and public services for our students, their families and o

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