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A healthier you

Shape up, get fit and have fun this summer

Family Features | 6/21/2013, midnight
In a perfect world, everyone would eat healthfully, exercise regularly and find time for a little bit of fun every ...

In a perfect world, everyone would eat healthfully, exercise regularly and find time for a little bit of fun every day. The reality is, busy schedules, family time and social activities make it challenging to stay on track. Here are a few easy ways to add more health and balance to your daily routine.

Eat Well.

Grow your own: It’s easy to eat more vegetables when you have a garden full of fresh produce growing outside your door. Planting a small garden in a raised bed or large pots will keep you eating healthy.

Nutrition on the go: The best way to stay on track is to be prepared. Start each day by packing a small cooler or insulated bag with a healthy lunch and nutritious snacks. Fresh fruit, veggie sticks and sandwiches made with a natural, whole grain bread, are great options.

Stay Active.

Be flexible: Incorporate new forms of exercise into your routine, such as outdoor yoga. It’s a great way to beat boredom, build new muscles and keep exercise fun.

Find a fitness buddy: Get your girlfriends involved in your plans for better health. Meet up several times a week for exercise excursions, such as bike rides or long walks.

Play Often.

Explore other cultures: Learn to cook healthy cuisine from other countries. Use the natural whole grain bread as a part of a healthy Mediterranean meal or take advantage of summer vegetables to make a Japanese stir fry.

Take a class: Keep your mind healthy by taking one of the many classes available at a local bookstore, college or gym. You may just find a new hobby you can enjoy for a lifetime.

For more recipes and healthy living tips, visit www.romanmeal.com.

Best of Summer Avocado Veggie Sandwich

Prep Time: 10 Minutes

Ready In: 10 Minutes

Servings: 2

1/2 avocado, very ripe, peeled

1 tablespoon fresh lemon juice

1/8 teaspoon salt

4 slices whole grain bread

2 tablespoons red wine vinegar

2 lettuce leaves

4 slices tomato

8 slices cucumber

12 slices sweet bell pepper

Combine avocado, lemon juice and salt in small bowl. Spread mixture evenly over 2 slices of bread. Place tomatoes, cucumber and peppers on covered surface. Drizzle with vinegar. Layer lettuce, tomato, cucumbers and peppers evenly between slices of bread, creating 2 sandwiches.

Nutrition: Calories: 210; Total Fat: 9g; Cholesterol: 0 mg; Sodium: 360mg; Total Carbohydrate: 30g; Dietary Fiber: 7g; Protein: 7g; Whole Grains: 21g.