4 activities to boost your family’s vitality

2. Take a technology time-out

It’s a cliché, but for a reason: these days families spend more time connecting with their Wi-Fi then they do with each other. But the fact is, we all recognise the draining effect of too much screen time. So why not turn off the technology for an afternoon, and turn up the vitality? Some families like to create a ‘Wi-Fi-free’ zone in their house, where all devices must be turned off (or left outside the door). Inside here, games must be played the old-fashioned way. If you can’t manage to get everyone to sit still for a whole game of Monopoly, why not try a quick twenty minutes of charades? It’s amazing how quickly a little bit of brain power and body movement can raise energy levels and lift spirits.

3. Work up a sweat (silently)

Exercise is one of the most tried and tested ways to increase family vitality levels, and you don’t even have to go outside to do it. What about your own silent disco? Not only will you not bother the neighbours, but you won’t have to argue over the choice of track! Start with one or two songs, and see if you can build the stamina up a little every day. And of course, don’t forget the reward. Once everyone has worked up an appetite, you can enjoy a vitality filled feast together. And if everyone has felt a bit sluggish lately, think about including some high fibre foods that contain beneficial prebiotics that can keep the ‘good bacteria’ in your gut happy. Zespri Green kiwifruit contains 3.7g of fibre per 100kcal (making it a high fibre food), as well as the enzyme actinidin, which can help speed up digestion^4-8.

4. Throw a breakfast party

If your morning starts out low, then the chances are the rest of the day will follow suit. One of our favourite ways to keep family vitality levels up is to throw a breakfast party. Make an effort setting the table, put on some uplifting music and sit down to enjoy a fun-filled morning together. This recipe for breakfast frittatais a great place to start – the addition of the refreshing and flavoursome Zespri Green kiwifruit will surprise and delight all ages.

References

1. Darmon N, Darmon M, Maillot M, Drewnowski A. A nutrient density standard for vegetables and fruits: nutrients per calorie and nutrients per unit cost. J Am Diet Assoc. 2005;105:1881-7.
2. New Zealand Ministry of Health. New Zealand FOODfiles 2014 Version 01. Available from: www.foodcomposition.co.nz/ (accessed 10 January 2017)
3. USDA national nutrient database for standard reference (release 28) 2015. Available from:https://ndb.nal.usda.gov/ndb/(accessed 10 January 2017)
4. European Commission. EU register on nutrition and health claims (2012)
5. The New Zealand Institute for Plant & Food Research Limited. (2015). New Zealand Food Composition Database: New Zealand FOODfiles 2014 Version 01. Retrieved March 30, 2015 from http://www.foodcomposition.co.nz/foodfiles.
6. Kaur L, Rutherfurd SM,Moughan PJ, Drummond L, Boland MJ. Actinidin enhances protein digestion in the small intestine as assessed using in an in vitro digestion model. J Agric Food Chem.2010;58:5068-73.
7. Kaur L, Rutherfurd SM, Moughan PJ, Drummond L, Boland MJ. Actinidin enhances protein digestion in the small intestine as assessed using an in vitro digestion model. J Agric Food Chem. 2010;58:5074-80.
8. Molan AL, Kruger MC, and Drummond, L.N. : The ability of kiwifruit to positively modulate markers of gastrointestinal health. Proceedings of the Nutrition Society of New Zealand 2007;32: 66-71.