Phil Parham (34 page)

Do you like going on vacation? Of course you do. Everyone does! It's fun to get away with your family and have a good time. I encourage you, however, not to forget about being healthy even when you're away from home. We never need a vacation from eating better and exercising more. Even when we're far from home, we can always take time to be active and make sure we're eating good foods.

Vacation should be a relaxing time, but you should make sure to include activity while you're away. If you're staying at the beach or in the mountains, there are plenty of fun things to do to keep active. You can run on the beach, swim, bike, hike, ski, or surf. These are just a few activities that can make vacation memorable. After all, what's the point of going somewhere if you're going to sit around a hotel room and play video games all day. You could do that at home.

Also, just because you're away from home doesn't mean you can eat lots of junk food. It's okay to have an occasional treat, but too much is not good. My kids like to go out for ice cream when we go on vacation, but we don't do it every day. It's a special treat reserved for one night.

Parents, be sure to pack healthy snacks for your family just as you do when you're at home. And when you go out to eat, make healthy choices. Vacation is no time to make an excuse to have unhealthy habits. Stay on track and have fun.

1. What are some active things you can do on vacation that are healthy?

2. What are some ways to avoid eating junk food and playing video games when you're away?

3. How can you eat healthy on vacation?

Before you go away, take some time to plan fun activities with your family. Do some research and see what neat things are offered in the area you are traveling.

A Word from Amy

If you were an astronaut, you wouldn't go to the moon without a space suit. If you were a soldier, you wouldn't go to war without your weapons. And if you were an athlete, you wouldn't exercise without the right shoes. Well, you
are
an athlete, so you need to take care of your feet.

Taking care of your feet means wearing the right shoes. When you're playing sports, walking, or riding your bike, flip-flops just won't cut it. They're way too flimsy. You need to wear the right athletic shoes. Ask your mom or dad to take you to a store that specializes in running shoes. The people who work there can look at your feet and properly fit you with the right shoe. They can tell you if you have a foot with a high arch or if you have a flat foot. Different shoes work with different feet.

You may find that if you haven't been very active and you start doing more activity than usual, you may feel some pain in your feet and knees. If this happens, you need to remember RICE: Rest, Ice, Compress, and Elevate. Rest your feet, put ice packs on them, wrap them up, and elevate them (or put them up). If you do this at the first sign of pain, it will help you protect your legs and feet from injury.

1. What does RICE stand for?

2. Why should you have the right shoes when you are exercising?

3. What can a store that specializes in running shoes do that other stores might not be able to do?

When you're doing RICE, you can use a bag of frozen vegetables, such as peas or corn, instead of an ice pack. The cold vegetables wrap around your leg better, and you can eat them later.

A Word from Amy

Has your mother ever told you not to eat between meals? Well, I'm not telling you not to listen to your parents, but did you know that the right snacks are an important part of staying healthy? Eating between meals is good for you provided you're eating the right foods. We talked earlier about how your body is like a car that needs gas to run. Well, healthy snacks are the gas that keeps you going.

When I talk about snacks, I'm not talking about cookies, candy, or chips. I'm talking about nutritious foods, such as fruits, veggies, and nuts, that are good fuel for your body. Keep in mind that you should always mix proteins, carbohydrates, and fats. Here are some examples of snacks we eat regularly:

• apple and almonds

• Wasa cracker and Laughing Cow cheese

• yogurt with fruit

• orange slices and pistachios

• carrots, broccoli, celery, and hummus

• blue corn chips and salsa

• granola or Kashi with almond milk

• air-popped popcorn with nuts and fruit

• rice cake with peanut butter

• banana and almond butter

Eating snacks such as these twice a day will keep your energy level stable. Pack some in your lunch box so you can have a snack in the afternoon. If you play with friends or go to sports practice, make sure you take a healthy snack with you.

Don't skip any meals on this challenge. Eat, but eat well.

1. What are some snacks you like from the list above? Can you name some of your favorites that aren't on the list?

2. Why do you need to eat between meals?

3. What three things should you mix with each snack?

Pack several snacks in individual bags ahead of time so that if you're in a hurry, you can grab them and go.

A Word from Amy

Do you love to go out to eat with your family? I know my family does. When you're trying to get healthier and eat things that are good for you, going to a restaurant can seem like a challenge. What do you order? What is healthy? Can you just have a slice of pizza? Here are some tips that might help you and your family make better choices when you go to a restaurant:

• Make friends with your server. Let them know you're trying to eat healthier, and they may recommend some healthy menu items. Ask if they have a nutrition guide.

• Don't eat the bread that usually comes before a meal. Tell the waiter to take away the bread basket as soon as you sit down.

• Drink water instead of soda. Water is also free, so you can save money while being healthy!

• If you have to choose a side item, choose rice or steamed veggies over french fries or mashed potatoes.

• Order your meats or fish grilled instead of fried.

• Avoid creamy sauces, gravy, and oils that add fat.

• Skip the dessert.

• Eat sensibly. When you get your food, immediately pack up half of it to take home. This way you can clean your plate without eating too much.

It's easy to overeat when eating out in restaurants, so be careful. Order healthy meals in a healthy amount wherever you go.

1. What should you do when you get your food?

2. What extras should you avoid on your food?

3. Name some examples of healthy options for side items.

Before you go out to eat, go online and see if you can find a copy of the restaurant's menu or nutrition guide. Spend a few minutes deciding what might be a healthy option to order.

O
ne of the greatest things we can do in this life is to give back to others. We can do this in many different ways. We can help someone in need by giving them money, volunteering our time, or even encouraging them. Be inspired to make a difference in the lives of others, and be a blessing.