Travel fitness: Road trip fitness gear for families

Traveling cross-country with kids in tow can make fitness more difficult. You can’t leave your children to take a long run, or spend an hour in a gym. But you can pack a selection of family friendly items to keep everyone healthy on the road.

The following choices will not only provide a good workout, but they have the added bonus of building memories with your family.

Playground Pump
This application for your iPhone or iPod touch features 50 exercise cards designed for the playground. This is a fun way to get a full body work out while traveling. Make a pit stop at a playground and let the cards guide your routine. You are given 6 cards/exercises to perform using typical playground equipment during each workout: 2 upper body, 2 lower body and 2 abdominal cards equals a 30 minute session.

Fit deck Purchase a set or two of these exercise playing cards to carry on the road. Each 56 card fit deck has a different focus. Travel-friendly decks include body weight, yoga or the stretch deck. Each card features three fitness levels to accommodate different abilities. Shuffle and let your child become your trainer by pulling out the next exercise.Yoga paws. Traveling yoga enthusiasts will love these! Yoga paws are better than even the most travel friendly mat. Slip them on your hands and feet for solid support, padding and the ability to practice whenever and where ever you have the opportunity. Their small size allows you to carry them in your purse or glove compartment.

Jump ropes. Pack a jump rope for everyone in the family. There is no question that jumping rope provides excellent cardio. It is also a fun way to get a quick work out in with minimal space and time. Set up a timer or watch the clock while you perform intervals of high and low intensity for 15-20 minutes. You can also use the rope to perform stretches.

Sidewalk chalk. Pack a container of sidewalk chalk for quick exercise session where ever there happens to be concrete. Draw up a game of traditional game of hopscotch and play. The jumping and bending provides an excellent impromptu workout with the added bonus of being simply fun. Chalk can also be used to mark off lines for a series of suicide runs or pyramid drills. These intense conditioning exercises can even be done if you have little ones since you are basically running back and forth. Try to smile, and this exhausting exercise becomes entertainment for little ones!

Sylvie Branch is a writer.

Road trip: Healthy snacks that satisfy your kids’ cravings

Taking a family road trip is one of the great experiences each summer, but when hunger sits in the car quickly turns from family fun to ravished scavengers looking for a feed. Thankfully, with a little pre-planning and preparation, you can avoid the fast-food rest stops and offer everyone in your car a fun and healthy snack to keep them satisfied on the road.

We gathered our writers and asked them to submit their favorite road-trip snacks. Next time you head out on the road, consider one of these yummy treats that travel well, taste good and are a healthy alternative to greasy french fries and milkshakes (just don’t tell the kids).

Peppy Popcorn

12 cups air popped popcorn
1 teaspoon salt
1 teaspoon chili powder
cooking spray

Mix salt and chili powder in small bowl. Spread popcorn out on large baking sheet. Spray lightly with cooking spray. Sprinkle with salt mixture. Stir popcorn to coat evenly. Scoop into sealable plastic bags. Makes 12 – 1 cup servings.

Not Quite Kettle Corn

12 cups air popped popcorn
1 teaspoon salt
1 teaspoon powdered sugar
cooking spray

Mix salt and powdered sugar in small bowl. Spread popcorn out on large baking sheet. Spray lightly with cooking spray. Sprinkle with sugar mixture. Stir popcorn to coat evenly. Scoop into sealable plastic bags. Makes 12 – 1 cup servings.

Contributed by Mary Berg

Apricot Bars

1 tsp baking powder
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup uncooked quick oats
2 tablespoon sunflower seeds
15 dried apricot halves (diced)
2 eggs
1 tablespoon butter

Preheat oven to 350 Coat an 8 inch baking pan with cooking spary
Mix dry ingredients (wheat flour, brown sugar, quick oats, sunflower seeds)
Whisk in butter and eggs
Mix in diced apricot halves to batter
Pour into prepared pan and smooth the top
Bake 20 minutes or until bars are firm
Cool and cut into bar size of your choice

Contributed by Melissa Johnson

Peanut Butter Banana Tortillas

This easy to make recipe is both filling and nutritious. As an added bonus, you don’t have to refrigerate this snack since there are no ingredients that will spoil. Whether you’re planning a road trip for adults or your entire family, everyone can enjoy this fun snack.

Prep time: 10 minutes

Flour tortillas
Peanut butter
Crushed walnuts

1. Spread peanut butter on one side of a flour tortilla.
2. Chop a banana into thin slices and place the slices on top of the peanut butter.
3. Sprinkle crush walnuts over the bananas and peanut butter.
4. Roll the tortilla up like you would a burrito and store in a plastic bag.

Contributed by Wendy Rose Gould

Tart Cherries and Chocolate Trail Mix

A well-designed trail mix combines nuts, dried fruit ,and maybe just a taste of chocolate to satisfy the palates of children and adults. Dried cranberries and raisins are common ingredients in many traditional trail mix recipes. In our family favorite mix, we substitute dried tart cherries for the cranberries for a delightful change of pace. The dried cherries are larger and chewier than dried cranberries or raisins.

This is a heart healthy, low-sodium trail-mix packed with protein, healthy fats, and anti-oxidants.

2 cups roasted, unsalted almonds 2 cups roasted, unsalted peanuts 1 cup dried tart cherries (Montmorency cherries are great-find them at Trader Joe’s among other places) 1 cup semi-sweet chocolate chips

For an extra layer of flavor, substitute 1/2 cup of roasted, unsalted cashews for 1/2 cup of peanuts.

Contributed by Doug Donald

Strawberry and Cream Cheese Sandwiches

1 tablespoon of reduced-fat cream cheese
1/8 teaspoon freshly grated orange zest
2 slices of whole-wheat sandwich bread
2 medium strawberries, sliced

Combine cream cheese with the orange zest in a bowl. Spread bread with the mixture. Place sliced strawberries on 1 piece of bread, top with the other.

Contributed by Dana Hiles

Road-trip Pizza

2 flour tortillas (white or whole wheat)
2 TBS. pizza sauce or thick marinara sauce, or 1TBS. prepared pesto sauce
1 oz. shredded or crumbled cheese (mozzarella, feta, blue, etc.)

Optional ingredients: mushrooms, olives, peppers, pepperoni, thinly sliced cooked chicken, ham, sun-dried tomatoes, pine nuts or whatever else strikes your fancy — be creative!


Heat a large non-stick skillet on medium. Spread your choice of sauce on one tortilla and place it in the pan, sauce side up. Sprinkle the cheese on top, and then add optional ingredients. Sprinkle on the rest of the cheese and cover with the second tortilla. Cook until the bottom tortilla begins to brown and the cheese begins to melt. Carefully flip the pizzadilla over, and cook the other side until lightly brown. Place on a cooling rack and cook the rest of the pizzadillas. When thoroughly cooled, cut the pizzadillas into quarters, place in storage bags or containers, and refrigerate until ready for the cooler.

Contributed by Julie Thompson

Pumpkin Muffins

These pumpkin muffins are a healthy version of a delicious treat that my mom and I developed while doing weight watchers, so they are family friendly and heart healthy.

1 1/2 cups of ground oatmeal (a blender will grind it into a fine powder
1/2 tsp of pumpkin spice
1/2 tsp of baking soda
1/2 tsp of baking powder
1/2 tsp salt Combine these ingredients, sift well and set aside to begin working with the ingredients below.

1 cup of Fat free plain yogurt
1/2 tbsp of vanilla extract
3/4 tbsp of splenda (you can use real sugar here, we use splenda because it has no calories)
2 large egg whites
1/2 cup splenda
1 cup canned
100% pure pumpkin (no sugar added)

1. In a large bowl combine yogurt, egg whites, 3/4 tbsp of splenda, and vanilla and beat with whisk until thoroughly blended. 2. Add pumpkin and 1/2 cup of splenda whisk to blend.
3. Stir in oatmeal mixture and mix well. (Note: if the batter is too thick add 1-2 tbsp of water and 1-2 tbsp of yogurt until smooth batter forms.)
4. Spray a mini muffin tin.
5. Cook at 350 degrees for 8-15 minutes depending on the oven. Watch closely. 6. Refrigerate after cooling for 5-10 minutes.

Contributed by
Jessica Meschke

Foraging for Berries

1 1/2 cups of blueberries
1 1/2 cups of strawberries
1 1/2 cups of red raspberries
1 1/2 cups of blackberries
1/2 tsp. of ground cinnamon

Wash and drain all the berries. Slice the strawberries in half. Place all your berries into a bowl and add the 1/2 tsp. of ground cinnamon. Mix gently and let stand for 30 minutes.

Place in sandwich bags for individual treats.

Contributed by Patricia Mason

Sesame Coconut Bars

3 cups sesame seeds
1 cup unsweetened shredded coconut
2 tablespoons peanut butter
2 tablespoons honey
1/2 teaspoon salt
1/4 teaspoon vanilla extract

Preheat oven to 300 degrees. Spray a baking sheet with non-stick spray. Mix all the ingredients in a large bowl. It will seem dry. Do not add water! Empty onto the prepared baking sheet and press the mixture down evenly. Bake for 30 minutes or until browned. Let cool and cut into bars. Wrap individually in plastic wrap, or place in a covered container to take on the road.

Contributed by Sylvie Branch

Ham Scoopers

6 Kaiser Rolls
2 cups of cubed ham
1 cup of shredded cheddar cheese
1/2 cup of chopped black olives
1/2 cup of mayonnaise
1/4 cup of mustard


Mix together all ingredients except for bread.
Store in a container and place in the ice cooler.
Cut off the tops of rolls.
Hollow out the rolls, keep bread in plastic bag for freshness.
When ready to eat, scoop the ham mixture into the bread and enjoy.

Contributed by Eve Gandy

Spicy Sugar Nuts

This easy recipe provides the perfect road trip snack. With nuts as the primary ingredient, this on-the-go munchy includes protein, fiber and healthy fat. Bake the entire recipe in one shot and then divvy it all up so passengers have their own serving. Or to put it another way, they don’t have to share. Since the finished product lasts five days, assuming you don’t polish it off before the first toll, you can get a few miles if not states out of it.

1 egg white
1 tsp water
3/4 cup of sugar
1 1/2 tbsp of cinnamon
1 tbsp of cayenne
4 cups of roasted salted nuts

Instructions: Preheat oven to 250 degrees.

In a large bowl, whisk egg white and water together. Continue until consistency is frothy. Fold nuts into egg white/water mixture. Add all remaining ingredients and stir until nuts are well coated. Pour mixture onto a large sheet pan and bake for 50 minutes. Let cool before using a spatula to release the nuts from the pan. Store in a sealed container to maintain freshness.

Contributed by Paige Levin

Oatmeal Bars (with a twist)

2 cups of old fashioned oats
1 cup of skim milk banana
1/2 cup of unsweetened applesauce
1/2 cup of Splenda
1/2 cup of eggbeaters
1.5 teaspoons baking powder
1/2 teaspoon salt
2 teaspoons ground cinnamon

Cooking Directions Preheat oven to 325. Spray an 8×8 baking dish with baking spray. Combine all ingredients in a mixing bowl and stir until well mixed. Pour the batter in the baking dish and bake for roughly 45 minutes. Allow to cool completely and cut into 8 equal pieces.

Contributed by Benjamin Williams

Apple Sandwiches

I’ve served these apple slice sandwiches to my daughter’s classroom and my ladies’ dance class. Everyone thinks it’s a platter of cookies until they notice they are apples. It’s a tasty, easy, surprise treat that everyone likes. One apple makes about 3 sandwiches. I like to use Braeburns or Granny Smith varieties. If you have peanut allergies or prefer not to use the peanut butter, the apples sliced and dusted with cinnamon are great all by themselves.

To make:

Use an apple corer to remove the center of your apple/s.
Next slice the apple (leave skin on) horizontally into 1/8″ rounds.
Dunk the slices into a mixture of water and lemon juice so they won’t turn brown.
Pat dry and spread a layer of your favorite peanut butter on one slice, add some raisins or dried cranberries if you like.
Top with a second apple slice and sprinkle lightly with cinnamon.

Looks like a cookie, but oh so much healthier! Store in an airtight container.

Contributed by Jane Nichols

Happy Trails Hummus

2 15-oz. cans garbanzo beans
1/2 cup tahini (sesame seed paste)
3 to 4 tbsp fresh lime or lemon juice
3 tbsp olive oil
1/8 teaspoon curry powder
Salt & pepper to taste

1. Drain garbanzo beans, reserving liquid.
2. Combine beans, tahini, lime or lemon juice, curry powder and olive oil.
3. Process in a food processor until smooth.
4. Add enough of the reserved bean liquid to make desired dip consistency.
5. Add salt and pepper to taste.

Contributed by Nanette Wiser

Ten best extreme wheelchair sports videos

It wasn’t until a close friend of mine wound up in a wheelchair that I took any notice of sports for quadriplegics. That’s when I realized the athletic feats accomplished by these wheelchair-bound competitors are truly astonishing. While I, and my perfectly capable limbs, stood on the side lines and cheered, my friend was out skydiving, skiing and even kayaking as a “quad.” Check out the ten best extreme wheelchair sports in this round up of videos.

Can’t Feel My Legs, Haha
Clay Egan is one of the best Rock Climbing drivers in the world. This inspirational man broke his neck in a motorcycle accident, but that never stopped him from participating in events that have him literally falling off of cliffs. After one wild fall, he remarked, “Man I can’t feel my legs!” Just a little quad humor.

North Pole Wheelchair Accessible
The North Pole is wheelchair-accessible? David Shannon proved that it is. He reached the summit on the 100 year anniversary of the first North Pole expedition. This video outlines the journey he took and the obstacles he encountered. Many able-bodied people try and fail, but this quadriplegic was a success.

Hang Ten, Baby. Quad Surfing
The Disabled Surfing Association of Australia allows Kelly McCann, a C2 quadriplegic to surf. She has no use of her arms or legs and needs constant breathing assistance, but can get on a board and experience the awesomeness of the ocean.

Yes, He Can
Gene Rodgers does it all in this video clip. Bungee jump? check. Ride an elephant, check. Parachute? check. This quadriplegic has done it all and his catchy little background song is by the blind musician Jeff Moyer. “Yes, I can”….and yes I will be singing this all day now.

Leave Your Disability at the Dock
Beautiful clip on sailing for quadriplegics. Control the sails and gain your freedom on the open sea. There is a man in this clip who gets to take his wife and service dog out for a sail. On land he is dependent. In the boat, he is in control.

Scuba Diving, Up Close and Personal
Dive right in. Regardless of your abilities, diving is a wonderful experience. The adaptations they have for quadriplegics like zip in wet suits and webbed gloves make it easier for anyone to give it a try.

Power soccer athletes doing their thing. Played indoors with a foot guard over the front of a power wheelchair. This sport allows individuals who are completely dependent on others for their day to day care to be competitive athletes. Fun video to watch!

Ride a Bike
All ages get together to ride hand cycles. These awesome pieces of machinery allow the wheelchair bound freedom on the streets. I loved seeing the little kids on the bikes. The clip mentions how the hand cycle gives them common ground with their family and friends. Going for a bike ride puts everyone on the same playing field, nice.

Sledge Hockey at the Paralympic Games
Exciting game! Check out these Canadians, nothing disabled about them. They came away with the GOLD.

King of Extreme Wheelchair Sports
We end this round-up of the 10 best quadriplegic extreme sports with the “King of Extreme,” Rugby. Wheelchair rugby, or Murderball, is brutal but thrilling to watch.