Phil Parham (24 page)

Do you remember the nursery rhyme that said that little girls were made of sugar and spice and everything nice? Well, it turns out that too much sugar and the spice salt are not so nice to your body. They are things you want to watch out for if you want to stay healthy.

Sugar is everywhere. It's found in soda, condiments, cereals, and even places you wouldn't expect it, like some yogurts and bread. Sugar is dangerous because it is nutritionally empty. It doesn't fuel your body as other foods do. It also causes your blood sugar to spike up and then crash back down. This is why when you drink a soda, you feel a rush of energy, but later you feel sleepy or cranky. Too much sugar also puts you at risk for obesity and type 2 diabetes. We need to be careful that we eat sugar only in very small amounts to keep our body working well.

We also have to be careful about eating too much salt. It can make you retain fluid, contribute to high blood pressure, and overwork the kidneys and liver. We get plenty of salt in our regular foods, so it's not necessary to add salt to the food on our plate. Instead of salt, many other spices can be used to give your food flavor.

Watch out for sugar and salt in your food because they are not very nice to your body. Too much of them does more harm than good.

1. Do you like to eat foods that are high in sugar or salt?

2. What foods are high in sugar? Salt?

3. What are some of the health problems that may occur if you consume too much sugar and salt?

Next time you're in the grocery store, take a trip down the aisle with the spices and seasonings. Pick out a few that you would like to try on your food.

A Word from Amy

Ever notice how some things take more than one person to do them? For example, it would be really hard to ride on a seesaw or play baseball by yourself, right? The same thing is true when it comes to fueling your body. One type of food can't do the job alone.

Three macronutrients are needed to run your body well. I like to call them the “three amigos” of nutrition. They are protein, complex carbohydrates, and healthy fat. Each of these macronutrients is like a piece of a puzzle needed to make a healthy meal. Each of them has a specific job to do to make your body run at its best.

Protein repairs your muscle and helps it recover from exertion, and is found in such foods as lean meat, turkey, fish, chicken, eggs, skim milk, low-fat cheese, and cottage cheese. Carbohydrates give you energy and help your brain function properly. Complex carbohydrates come from fruits, vegetables, brown rice, whole-wheat bread, wheat pasta, quinoa, and sweet potatoes. Fat has the job of keeping your cells healthy. Your hair, nails, and skin are healthier when you have a little healthy fat in your diet. Some good sources of healthy fats are peanut butter, almonds, walnuts, olive oil, and sunflower seeds.

When the three amigos are together on your plate, they give you energy and keep your blood sugar stable so you don't feel tired all the time. When your body is working properly, you feel better. Get healthy and start making friends with the three amigos.

1. What are the three amigos of nutrition?

2. What does protein do for your body?

3. Why should we combine these three “friends” at every meal and snack?

Work with your mom and dad to plan meals that combine protein, complex carbohydrates, and healthy fat.

A Word from Amy

We cannot live without water. God created our body to be made of over 50 percent water. Here are some reasons that water helps us (and why we should drink lots of it every day):

• It flushes out toxins (chemicals and poisons that aren't good for us).

• It keeps our body temperature and metabolic rate normal.

• It helps our organs to work properly.

• It aids the production of enzymes that help us digest our food.

• It maintains healthy skin and hair.

• It helps our body absorb essential vitamins and minerals.

Water also keeps us hydrated. Over 50 percent of Americans are dehydrated. Here's how you can tell if you're dehydrated. (I'll warn you, though, it may be kind of gross.) The next time you go to the bathroom, check out the color of your urine. If it's pale yellow or clear, you're probably hydrated (good job!). If it's a deep yellow color, you need to be drinking more water. Here's a tip. Don't wait until you're thirsty. Drink water all day. When you're thirsty, it's too late. You're probably already dehydrated.

Have your mom or dad pack a water bottle in your lunch box so you can keep filling it up at school. If you go for a walk, a bike ride, or play a sport, always have water with you. Did you also know that sodas actually make you thirstier? Water is the only thing that can truly quench your thirst. So don't forget to drink your water.

1. What are two reasons you should drink water?

2. What are some ways you can make sure to drink more water?

3. What color should your urine be if you are hydrated?

Do what the doctors recommend: Drink eight glasses or more of water every day.

F
itness can be fun. It can be a time where you bond with your kids, get your heart pumping, and enjoy some laughs. Don't think of fitness as a chore or something you
have
to do. Think of it as giving your body boosts of energy with activities that are fun. In this section, you'll learn about all sorts of cool things to do that will make you feel good inside and out.

A Word from Amy

I got my first bike on my seventh birthday. My mom and dad took me to Sears to pick out the one I wanted. It was pink with a white basket covered with multicolored plastic flowers. When my dad finished putting it together, I jumped on it and rode up and down the driveway all day until it got dark. My mom had to make me come in!

That summer I spent almost every day riding around the neighborhood on my bike. I fell off many times and have many scars to prove it. But I never stopped riding. At that time, there were no video games to play and no cable television to watch. It was just me and my bike, the great outdoors, and the wind in my face.

When I got older, my cousin and I rode our bikes to the nearby woods and made our very own secret clubhouse. On one of our bike journeys, we discovered a creek and built a mini dam and pond. We felt like Robinson Crusoe with our own little world. We didn't need television to tell us about adventures because we were making our own.

Maybe you've never had the wonderful feeling of exploring and having adventures on your bike. If not, I challenge you to put down the video controller and the TV remote for one week and do something outdoors. If you don't have a bike, you could ride a scooter, skateboard, or get on some inline skates. There's a whole world out there waiting for you to explore.

1. What adventures could you have if you played outside more?

2. Why should you get out into the great outdoors instead of staying inside all the time?

3. How do you think that staying outside more could be helpful to your health?

Plan an adventure outdoors in your neighborhood today. Pack a lunch and plenty of water, grab a friend or family member, and go see how many new places you can find.