Items of Interest

Get Your Right Amount of ZZZZZs!

Sleep is a vital need and essential to a child's health and growth.

Here's a guideline to how much sleep is needed.

School-aged Children 6-13 years: 9-11 hours

Teenagers 14-17 years: 8-10 hours

The Awesome Apple

Apples are delicious, come in hundreds of varieties & flavors, easy to carry, low in calories, a natural mouth freshener, and very inexpensive.

Food For Thought. At one time or another, you've probably heard someone say, "Breakfast is the most important meal of the day." And while you might think that's just a silly expression, it's actually based on some very wise thinking.

That first meal of the day provides the fuel you need to get you going in the morning, and choosing the right foods to eat can make all the difference in how you feel, think, and perform.

Remember, what you eat for breakfast is just as important as eating it. Aim for a healthy balanced breakfast that includes fresh fruits, whole grains, and protein. Cereal, toast, and milk is an example of great start to a healthy day.

~Homemade Sports Drinks~

Making your own sports drinks is easier than you might think. The beverage needs to provide three things: water, electrolytes(especially sodium), and carbohydrates. A sports drink is more for before or during exercise to replenish energy stores to keep our muscles running.

Still, the best drink for most athletes, with the exception of endurance or distance competitors, is water. A very simple drink consists of lemon juice, a splash of fruit juice or a 1/2 teaspoon of honey, and a dash of salt per one cup of water. Or try coconut water, which is said to deliver as much as 12 times the electrolytes of sports drinks.

The trick is to always test the recipe during training. You want to be sure it tastes good when you are hot and sweaty and settles well when you're working hard.

Homemade Gatorade

3 1/2 cups water

1/2 cup orange juice

2 1/2 tablespoons honey

1/4 teaspoon salt

Mix all ingredients together.

Per 8oz. serving:

50 calories,

14 gams carboydrate,

160 milligrams sodium

Homemade Sports Drink

Makes 1 quart:

1/4 cup sugar

1/4 teaspoon salt

1/4 cup hot water

1/4 cup orange juice (not from concentrate)

2 tablespoons lemon juice

3 1/2 cups cold water

Dissolve the sugar & the salt in the hot water in a pitcher.

Add the ice & the cold water; chill.

Per 8-oz. serving:

50 calories,

12 grams carbohydrate,

110 milligrams sodium

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