The weather isn't quite beach-worthy yet but that's no excuse to stay on the couch. Wrestle the Xbox controller from your kids, turn off the TV and take the family on a picnic this weekend.
Fresh air, sunshine and physical activities with the family are all parts of a happy, healthy lifestyle. And there is probably nothing more memorable than a beautifully prepared meal served under a blue sky.
Green space relieves stress
But a picnic isn't just a great way of spending time with the family – it has real benefits for our health.
In fact, just seeing green spaces makes your stress levels plunge. A 2010 Japanese experiment where the subjects were allowed to spend 30 minutes each day in a forest found that they significantly lowered their cortisol levels, blood pressure and pulse rate.
Cortisol is a stress hormone that can lead to weight gain if it's not checked.
Spending time in the sun also gives a much needed boost to your vitamin D intake, which helps fight several conditions from osteoporosis and cancer to depression and heart attacks.
Not getting enough sun? Click through for more on vitamin D deficiency.
But that’s enough medical talk. The reason you should be going on a picnic this weekend is recreational - food and play with family, friends and loved ones is what it's about.
Have fun being active
Personal trainer Danielle Fera believes that busy lives mean families spend less time together, but exercising and being active are great ways of creating more time with each other.
"Exercising together teaches children that it is a normal way of being, to be active is what parents do and hence what they should be doing," says Danielle.
"It encourages activity and all the health benefits that go with it, promotes an active habit in children and reduces the time children have to spend time in front of computers and video games."
The health benefits Danielle is talking about include:
- general happiness
- reduced risk of numerous diseases
- improved coordination
- confidence through mastery of a physical skill
So bring a football, frisbee and a cricket set to your picnic and enjoy some friendly battles on the lawn!
Want to learn more about the benefits of an active family? Find out here how families can stay healthy together.
Burn some calories
If you make physical activity a normal part of spending time with family and friends, you will burn extra calories while having fun. Just take a look at the exercise 1 hour of these activities provides:
- Cricket: 330 calories
- Frisbee: 200 calories
- Touch football: 540 calories
And when you get home, the calories you expend can go straight in your diary!
Great picnic food
Bring fresh, simple food that doesn't require too much preparation.
Use an esky instead of a picnic basket. Not only does food taste better if it's cool but on a warm day, it degrades quickly.
Ranch turkey sandwiches
A ranch turkey sandwich is quick, super-satisfying and healthy at only 303 calories each. Get a half breast of Ingham's oven roasted turkey and you'll have enough for the whole family – turkey is low in fat, high in lean protein and essential B vitamins, and a tasty alternative to chicken.
Chop about 80g of turkey for each sandwich and combine with a tablespoon of fat-free ranch dressing per serving. Top a slice of sourdough bread with the turkey mixture, add as much lettuce and grated carrot as you can fit in and finish with another slice of bread.
Delicious chickpea tarts
These savoury chickpea, feta and coriander tarts are easy to serve on a picnic blanket. They are deliciously healthy at just 252 calories each.
Healthy barbecue suggestions
For the barbecue, pick lean meats and keep the marinades low-fat. The longer you marinate, the better the result so start marinating the day before the picnic if you have the chance.
A Greek style lemon and herb marinade is perfect for chicken – just combine the juice and zest of 1 lemon with 2 crushed garlic cloves, 1 tbsp fresh oregano, salt and pepper.
For more mouth watering ideas for eating alfresco, check out our sizzling barbecue recipes.
Also, bring foods that are easy to eat and transport, like:
- Fresh corn cobs
- Marinated prawns
- Prepared skewers with meat or tofu and veggies
- Ready cut watermelon
- Healthy dips
Remember:
- Check the weather report
- Hats and sunscreen
- Bug spray
- Plastic bags for rubbish
- Plates and cups
- Tissue paper
- Blanket
- Camera