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President Bush recently introduced a health and fitness initiative for all Americans based on a simple formula: every little bit of effort counts.

"Two really important parts to the initiative are to be physically active each day and eat a nutritious diet," said Walsten, who is with K-State Research and Extension.

Physical fitness and good health do go hand-in-hand with summer, said Walsten, who offers these ideas to help fill the season's final weeks:

* Have a camp out...at home!

"You don't even have to haul out the suitcases or load up the car to have a fun summer vacation," Walsten said. She suggests picking an evening when the whole family can take a break from the usual routine, then pitch a tent in the backyard (if you don't have a tent, drape a tarp over a clothesline).

She said families can build a safe campfire in a portable grill or hibachi for roasting marshmallows. Popular treats for the camping "trip" might include gorp (or, "good old raisins and peanuts"), ‘birdseed' for humans (made of sunflower seeds, raisins, peanuts and dried dates) or some other variation of trail mix.

* Take a hike.

Walsten says the family might pick a trail close to town, or perhaps just take a long walk around the neighborhood. In addition to promoting family togetherness, a hike is good exercise.

"Kids who are physically active have higher levels of self-esteem and they show lower levels of anxiety and stress. We can all take a lesson from that, I think," Walsten said.

For snacks, she says, there are few rules, if any: "It's whatever you and the kids like," she said. "One way to get children on the health program is to involve them in the preparation of snacks. Children who are creatively involved with food may be more likely to taste and try new foods."

* Garden with children.

Gardening helps kids learn how plants grow, how to harvest fruits and vegetables, how different parts of the plants are eaten and, Walsten said, "how much fun it is to eat what you've grown."

If room for gardening outside is not available, kids can plant a seed in a cup.

More tips on health and nutrition, and many other family issues are available at local Extension offices in Kansas.

Inside Activities for Hot Days

Summer's heat doesn't have to spoil kids' fun, says Kathy Walsten, a nutrition educator with Kansas State University Research and Extension.

A couple of indoor activities for parents and children include finger painting with pudding, or baking a cake - inside an ice cream cone.

Here's how:
Finger painting. In a container with a tight-fitting lid, shake up a dry pudding mix and milk (Walsten suggests making vanilla and chocolate pudding separately). Place a piece of parchment paper on the table and let the kids finger paint with the pudding. Add banana slices or M&Ms to decorate the pictures they create. And, Walsten says, "finger licking is allowed for this activity."

Ice cream cone cakes. Prepare a cake mix according to directions, but spoon the batter into flat-bottomed ice cream cones until they are two-thirds full. Place the cones in muffin tins and bake at 350 degrees for 12-15 minutes. When the cake is cool, let the kids add decorations.
Walsten said parents also can help children find books that talk about food.

"Read the book to your kids and then prepare a snack together," she said. "This can be a messy activity, but the kids learn so many different skills [including] math, science, reading and following directions."

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