The Step Up Diet

Archive for the ‘Healthy Families Blog’ Category

April Resolution: Walk Around the Block for 15 Minutes Each Day

by | March 31st, 2014

The American Heart Association recommends exercising for 30 minutes every day. However, the exercise can be broken down into segments of 10 to 15 minutes. Since you have been jump roping in the morning, adding a 15 minute walk to your schedule should be easy. Is Walking For Just 15 Minutes Beneficial? Yes! A walk…Read the Rest of Article

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March Resolution: Stop Buying Soda and Sugary Drinks

by | February 26th, 2014

This month, we challenge you to stop buying the sodas and sugary drinks at the grocery store. Sugary drinks may be more dangerous than you think to your health. Just one serving of juice or a can of soda, can contain 200 calories! Even if your child is getting enough exercise, they may be struggling…Read the Rest of Article

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February Resolution: Jump Rope for 10 minutes Each Morning

by | January 31st, 2014

This month, we challenge you to jump rope for 10 minutes each morning. Yes, you heard me correctly. This is an excellent way to increase your heart rate and get your metabolism going early in the day. You can do this in your garage, or your backyard. On the weekends, when the kids aren’t in…Read the Rest of Article

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January Resolution: Add Fruit to Your Breakfast Every Day

by | December 31st, 2013

This year, make health your top priority. By getting on your family on the right track now, you will be teaching important life skills that your children will use for years to come. Every month, we will be challenging you to a new healthy habit. Don’t worry, they are simple and can can be incorporated…Read the Rest of Article

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Christmas Treats – A Family Tradition

by | December 22nd, 2013

Christmas is a time of traditions and a time of sharing. Every family has its own traditions when it comes to Christmas-time recipes and I want to share mine with you. As a mixed-culture family we enjoy recipes from Italy and Spain, all combined with an American touch. Don’t count calories at this time of the year….Read the Rest of Article

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Dr. K’s Power Breakfast: Guaranteed to Give You Energy!

by | December 21st, 2013

Breakfast is an important meal. We are all very different when it comes to breakfast choices and whether or not we feel hungry early in the morning. The truth is that going without breakfast can make us, lack energy and feel very hungry in the middle of the morning, eating more that we should at lunch. At this…Read the Rest of Article

Posted in Healthy Eating Tips, School Nutrition | No Comments »


Dr Marta KatalenasDr. Marta Katalenas is a board-certified pediatrician, author and public speaker on the issues of pediatric health.

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The Step Up Diet

The Step Up Diet by Dr. Marta Katalenas

Dr. Marta Katalenas is the author of The Step Up Diet, based on the principals of using quality, quantity, and timing to transform your whole family's eating habits.

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