Everyone Can Celebrate Play Outside Day

I recently learned that the first Saturday of every month is National Play Outside Day! As someone whose family loves to get together and play games in the back yard, I think it is great that there is a day specifically set aside to remind everyone to enjoy playing outside. As the weather gets warmer, there are more and more options for places we can go and activities we can do outside. So, set a reminder for yourself on the first Saturday of every month (like this upcoming Saturday May 7th) and head outside for some fun!

Playing outside was a big part of my childhood and something that I still enjoy. When I was younger, my siblings and I would scour my mother’s gardens for ingredients we could use to create our pretend delicacies. I will always appreciate my mother’s tolerance of our pulling up her plants for our make-believe games! As we got older, we would play games like kick the can, capture the flag, and more. Some in my family might even tell you that the games would get so competitive that some might have cheated in order to win, but those allegations were never proven.  Kick-The-Can was actually a game designed to be played as it started to get dark because we would regularly play well into the evening. Even now, my family and I love to get together for some outdoor games like cornhole. On one occasion, we even made a homemade outdoor putt-putt course in the backyard!

If you are interested in getting outside to play but aren’t sure what to do, here are some ideas to get you started! Keep in mind that, especially for kids, part of the fun is in being creative and coming up with your own games and rules. So, try these ideas to get started, and then see if you can come up with your own even more creative ideas!

One thing you can do is create your own scavenger hunt or competition. You could send everyone out in search of the coolest rock or biggest leaf.  If you have sports equipment, you could also see who can come up with the best trick shot (with any ball and container you have available). You can use that same sports equipment to create a totally new game! Get out everything you have and then see if you can come up with new ways to use those things for a different game. It can be even more fun if you create your own weird rules. Don’t get hung up on the details, just get outside and find something fun you can play!

One last thing before we get outside and play, please consider safety as well. Playing outside is fun, but we want to ensure that we stay safe too!

  • Pay attention to the weather. If the weather is too hot, you’ll want to consider playing at a cooler time of day. Also, summer storms can come on suddenly. Know what to do if it starts to look stormy.
  • If it is sunny, make sure you are protecting yourself! Wear sunscreen or sun protective clothing to make sure you don’t get burned. Also, make sure you have water so that you can stay hydrated.

I hope you get to get your creativity flowing and enjoy some time outside in honor of National Play Outside Day!

Hot off the Grill: Healthy Grillin’ ideas!

Some of my fondest summer memories include weekend barbeques at the Jersey shore. Eating outdoors and the smell of food cooking on our grill still makes my mouth water. Grilling isn’t only a summer activity. In fact, during the recent pandemic many people, myself included, found grilling to be a great alternative to using a stove or oven. Seeing grill marks on foods and eating outdoors just makes things taste better. 

Grilling is easy and can be a healthy cooking method, especially if you use lean cuts of meat, skinless chicken, or fish. Marinating foods in juices, vinegars, and wine along with your favorite herbs and spices adds a calorie-free flavor punch. If you prefer bottled marinades, choose one that contains a small amount of oil (preferably olive or canola).  

Grilling can also have a downside regarding our health. When high-fat meats are cooked at high temperatures, two cancer-causing compounds are formed — heterocyclic amines (HCA) and polycyclic aromatic compounds (PAH). When I first read the science behind this I thought, does this mean no more burgers on the grill? The answer is no. The good news is there are things you can do to reduce the health risk from these compounds.  

1. Choose lean meats, cut them in small pieces, and grill them at a lower temperature longer. For example, instead of a one big burger or chicken breast, I grill burger sliders and chicken kabobs with fruits and vegetables. Plant foods add color and nutrients and don’t form HCAs and PAHs.

2. Marinating meats and poultry 1-2 hours before grilling can reduce these cancer-causing compounds, especially if marinades contain olive-oil and herbs and spices high in antioxidants (oregano, rosemary, sage, thyme, cinnamon). My favorite marinade for poultry and vegetables is a mixture of olive oil, balsamic vinegar, rosemary, and one-two drops of lemon juice.

3. Trimming excess fat will limit the fat drippings and PAHs.

4. Flipping meats often prevents them from charring, limiting HCAs from forming.

Recently I discovered many foods you can grill besides meat, poultry, and fish. My new favorites include grilled Cesar salad and an array of fresh vegetables and fruits. Grilled watermelon wedges and pineapple slices (great on chicken or a burger) are delicious and nutrient-rich, and grilled peach halves with shortbread crumbles and strawberries with grilled pound cake drizzled with balsamic glaze are my two new favorite summer desserts. 

Summer is quickly approaching. If you haven’t already, it’s time to get out the grill, clean and fire it up, and have fun with friends and family over a great meal! For hot tips for grilling safely, visit the Partnership for Food Safety Education:  https://www.fightbac.org/?s=grilling+tips&id=12049.

Try this great grilling recipe!

Grilled peaches with shortbread cookie crumbles

  • 4 peaches, preferable Freestone
  • 2 tablespoons olive oil
  • 1/3 cup shortbread cookies, finely crumbled
  • 2 tablespoons brown sugar
  • 2 tablespoons butter or margarine, cut into small pieces
  • Low-fat frozen vanilla yogurt
  • Amaretto liqueur (optional)
  1. Heat a gas grill to medium.
  2. Cut peaches in half, all the way around. Twist halves off their pits. Remove pits. Brush the cut sides of the peaches lightly with olive oil. Grill, cut side down until grill marks form and flesh softens, about 4 to 5 minutes.
  3. Combine crumbled shortbread cookies with brown sugar and melted butter or margarine. Scoop small amount of mixture into the pit hole of each peach half.
  4. Put peach halves in an aluminum foil pan and move to the side of the grill to continue cooking over indirect heat, another 4 to 5 minutes.
  5. Serve with small scoop of vanilla frozen yogurt. Optional: Drizzle with amaretto liqueur.

Cheap (Or Free!) Summer Activities

Right around the corner is summer! It’s time to start thinking about how to spend your time with the warm days and late evenings, especially after being stuck inside for the past year —  getting outside for your physical and mental health is important. Unfortunately, for many of us, we are facing financial hardships whether it be from the impacts of COVID-19 or in the increasing price of goods. Some of us just want to save some money. Whatever the reason, I would like to share a few ideas for cheap or free summer activities to get you and your family outside.

Summer Concerts – Cities both large and small host concerts and festivals to promote downtown revitalization efforts. Check your local tourism website or listen to your local radio station for more information. 

Couple walking and holding hands in the park

Local, State, and National Parks – The activities at parks are endless. You can pack a lunch and enjoy the outdoors. There are an endless number of trails to hike. Depending on the park, you may have the opportunity to sit by the pool or even the beach. Many parks offer educational programs and children’s activities. To find out more visit the website of your local park or your travel destination. 

Museums – When you think of museums, you often think of large museums like the Smithsonian Museums in Washington D.C. Many people don’t realize that small museums are located throughout towns and counties, and are often tied to historical events in the community. 

Libraries – Local libraries offer much more than just books. Libraries coordinate activities for both youth and adults. It is also a meeting place for groups and organizations who provide free activities that are open to the public. Ask your local librarian for a list of summer programming. In addition to books, check out the audio tapes and videos that are also available. 

Fishing – I just could not help but add fishing to the list. If you are an adult, you will probably need to get a license. Some areas offer license-free fishing spots or days, but make sure you find out the rules in the location you plan to fish. In the late spring and early summer, you may be able to find a free fishing derby for youth. Some of my best memories as a child are fishing. It’s fun, entertaining and relaxing all at the same time. 

I listed just a few activities that you can engage in with little or no cost. The opportunities are almost endless, you just need to spend a few minutes searching on the internet for what is available in your area. To start, visit your local tourism board. This will give you an idea of what the major events are in your area. When it comes to parks, visit the website for your state or county’s park service. You will find there are more parks out there than you realize with many within a short drive. 

Whatever you decide to do this summer, stay busy and active. Take a break from your television or computer screen. Remember that getting out improves both your physical and mental health.