Shape Your Future Serves Up Summer Fun

Make fun activities and healthy recipes part of your family’s summer!

Grandparents And Granddaughters Walking Dog Along Street

Sponsored by Shape Your Future, for TulsaKids’ 2021 Summer Family Fun Guide.

Summertime means family time, and Shape Your Future has plenty of creative ideas to help your family enjoy free time together. Playing with your children is fun, but it’s also a great way for everyone to get some exercise. And cooking with kids gives you an opportunity to teach them some handy kitchen skills while instilling healthy eating habits. Plan to spend some of that summer downtime incorporating healthy habits into your family’s lifestyle. Here are some activities and recipes from Shape Your Future to get you started. You can find more like this at

Healthy Summer Recipes

Bbq Chicken Wings

If you enjoy grilling, this recipe is easy, healthy and delicious – and kids love it!

Easy BBQ Grilled chicken


  • Chicken of Choice with skin:
    • Bone-in (legs, thighs, wings) – 4 pounds
    • Boneless (breasts) – 2 pounds
  • 1 cup of BBQ sauce
  • Salt
  • Olive oil


  1. Prepare the grill — one side on high heat, one side on low.
  2. Coat the chicken in olive oil and sprinkle with salt on all sides.
  3. Sear both sides of the chicken on the hot side of the grill for 10-12 minutes.
  4. Move chicken to the other side. If you are using a gas grill, turn to low heat. Cover and cook for an additional 10 minutes.
  5. Brush the meat with barbecue sauce on all sides and continue to cook until juices run clear.
  6. Add remainder of barbecue sauce to serve.
  7. If you do not have a grill, you can cook chicken in a skillet on medium-high heat until done and juices run clear.

Serving Size: 4-6
Calories: 302

Colorful Vegetable Mix. Simple Low Calories Salad.

Hit one of the local farmers’ markets and load up on fresh veggies for this south of the border side dish.

Southwest Summer Vegetable Sauté


  • 2 tablespoons canola oil
  • 2 mild green chiles, diced (or one 4-ounce can mild green chilies)
  • 2 ears of corn, kernels cut off the cob (or about 1 1/2 cups of frozen corn)
  • 2-3 cloves garlic, minced
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 2 teaspoons cumin (optional)
  • 2 large tomatoes, diced
  • 1 medium zucchini, diced
  • 1/2 bunch cilantro, chopped (optional)


  1. Heat a large sauté pan over medium-high heat.
  2. Add canola oil and heat until simmering.
  3. Add chiles and cook 2-3 minutes or until slightly softened.
  4. Add corn, garlic, salt, and pepper and cook 2-3 minutes or until corn is tender.
  5. Add cumin (if using). Cook 1-2 minutes.
  6. Add tomatoes and zucchini and cook until zucchini is tender, 3-4 minutes. Remove from heat.
  7. Sprinkle with chopped cilantro (if using).

Swap lemon or lime juice for vinegar; add cumin, dried oregano and/or ground coriander; use different colors of bell pepper or other mild chiles or hotter chiles like jalapeño; add fresh or frozen corn kernels; add sliced green onion; add chopped cilantro, parsley, or basil.

Popsicles From Frozen Watermelon

Watermelon is plentiful in the summer, so why not turn a favorite treat into a tasty popsicle?

Watermelon Popsicle


  • 1/2 seedless watermelon
  • 6-8 popsicle or craft sticks


  1. Slice watermelon into 2-inch-thick slices and trim off the rind.
  2. Cut into desired shapes – rectangles, triangles or even use cookie cutters and get creative.
  3. Insert craft sticks into cut watermelon and place on wax paper or non-stick plate or pan.
  4. Freeze and serve (approximately 3-4 hours).

Serving Size: 6-8 treats
Calories: 113

Family Exercise Tips

After dinner, get some exercise! Kids need 60 minutes of physical activity a day. Adults need 30. An easy activity is a family walk around the neighborhood. Invite the neighbors! To make the walk even more fun for kids, change things up with some unique ways to walk.

  1. Speed Walk. See who can walk the fastest (no running allowed!). Boosts your cardio.
  2. Backwards Walk. If you have a track nearby, this is a fun option and works different muscles than forward walking.
  3. Knee Huggers. Bring your knees up to your chest with each step.
  4. Follow the Leader. Let each family member take a turn being the leader where other family members have to mimic the leader’s moves.
  5. Run Spurts. Walk like a tortoise. Run like a hare.
  6. Trot on your tiptoes. A great calf workout.
  7. Moving sideways, cross your left leg behind your right, step out with your right leg. Repeat by stepping your left foot over your right. Alternate. Works quads, hamstrings, glutes and core.

Other activities might include a family bike ride, playing together at a playground, or taking a hike at a local trail, museum grounds or zoo. Let your kids take turns picking the place to go. A game of parents vs. kids touch football, softball or soccer will get everyone moving. Or why not teach your kids some of those old-fashioned games you enjoyed as a kid like Freeze Tag, Red Rover or Capture the Flag?

Summer Drinks Set. Berry, Fruit And Citrus Non Alcoholic Refreshing Ice Cold Beverages And Cocktails In Glass Bottles On Blue Background

Thirsty?  Shape Your Future recommends water as your drink of choice to stay hydrated. Dress it up with sliced fruit, cucumbers or interesting herbs.

Shape Your Future, a program of the Oklahoma Tobacco Settlement Endowment Trust (TSET), is dedicated to improving the health of Oklahomans.

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Categories: Health