Lake Rescue (20 page)
Authors: Annie Bryant
Catch Some Zzzzzzzz…
Do you yawn your way through first period? Or totally lose your energy in the afternoon? You’re probably not getting enough sleep. Kids should get AT LEAST nine hours of snooze time every night. Studies show that getting enough sleep improves your grades, too. If you have trouble falling asleep, listen to some quiet music or take a hot bubble bath and then crawl under the sheets…you’ll be dreaming in no time!
Take a Deep Breath and CHILLAX…
Feeling stressed out? Time to take a break. Take a few deep breaths to get some oxygen to your brain. Yoga is a really fun way to clear your mind, and it’s great for your muscles and flexibility, too. Turn off the TV and pick up a book. Take a walk and enjoy the scenery. Life is busy…slow down and enjoy it.
How to Stay Healthy
Nix the tube…
Watching too much TV gets in the way of living a healthy lifestyle. It’s easy to develop poor snacking habits when you’re hooked on your favorite show, and exercise flies out the window once you’ve settled on the couch for the evening. Limit your TV watching so you have time to do the stuff that really counts…reading, playing games, hanging out with your friends and family, and getting a move on!
Go for Water~H20~Agua~L’eau~Wasser~ Acqua…
Are you thirsty? Then you’re already dehydrated. Drink water throughout the day to stay healthy and give your body the nutrients it needs. Keep a bottle in your backpack, and don’t forget to bring extra water to sports or dance class. If you think plain water is boring, try the flavored kind.
If you like the taste of a crisp and juicy McIntosh, Granny Smith, or Red Delicious apple, you will adore these creative apple toppers…a healthy and yummy after-school or anytime treat! Try eating cold apple slices with any of the following delights:
- - cheddar cheese
- - peanut butter
- - cinnamon (and a little sugar!)
- - cottage cheese
If you’re feeling adventurous, add a few apple slices to a tossed salad or your favorite sandwich…the crunch is unbelievably tasty.
English Muffin Pizzas
What you need:
- - 1 English muffin
- - 2 tablespoons tomato sauce
- - 2 slices low-fat mozzarella cheese
What to do: Pull apart the muffin into two halves. Spread tomato sauce evenly on each half. Place slice of cheese on each half. Make sure an adult knows you’re about to use the oven and is available for help! Put the mini pizzas on a sheet of tin foil and bake for 5–8 minutes, or until the cheese melts. With oven mitts, carefully remove your pizzas. Let them cool for a minute, then take a bite out of your masterpiece!
Frozen Grapes
The perfect snack when you crave something cool and refreshing…
Instructions: Rinse and dry a bunch of green or red seedless grapes. Pluck the grapes from the vine, place them in a bowl, and put the bowl in the freezer. Wait about two hours, pull the frozen grapes out, and enjoy this healthy treat.
OP
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EN
T
IPS FOR A
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EALTHIER
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!
From Lilian Cheung, DSc, RD,
Director of Health Promotion & Communication,
Harvard School of Public Health
and Mavis Jukes, teacher and bestselling co-author:
Be Healthy! It’s a Girl Thing: Food, Fitness, and Feeling Great.
- Watch only your favorite TV shows—a couple of shows each day, tops.
- When you go out for fast food, choose from the healthy side of the menu—salads or sandwiches instead of Big Macs and fries.
- Fast-food employee: “Would you like to supersize your meal?” You:” “No, thank you.
- Join a sports team, outdoor club, or dance class at your school or in your town.
- Drink low-fat or skim milk. Healthier than whole milk, and still creamy.
- Ask your parents to buy whole-grain bread…more taste and very filling.
- Eat lots of fruits and vegetables. A glass of fruit juice is okay, but whole fruits are better.
- Regular mealtimes are the way to go: breakfast, lunch, dinner, and a couple of healthy snacks in between. This is a plan you can stick to.
- Get involved at school—ask for nutritious snacks in the vending machine. Talk to your gym teachers about playing games that get the whole class involved.
- Limit unhealthy foods and drinks like soda, sugary desserts, fatty meats, butter, sugary cereals, white potatoes, white rice, white pasta, and white bread.
- Ask your pediatrician for help. They’re trained to help kids get healthy.
- Check out the book
Dealing with the Stuff That Makes Life Tough: The 10 Things That Stress Girls Out and How to Cope with Them
by Jill Zimmerman Rutledge, or hit your local bookstore or library for information. - Keep a journal. When you write down your goals, you are more likely to achieve them.
www.kidshealth.org/kid
www.4girls.gov
www.bam.gov
www.girlsinc.com
