TEAMFit Summer 2012 by Jim Lengell

The Quarterly Magazine for Youth Health and Fitness.

June 2012 Issue 01

June 2012 - Issue 01

In this issue...

Rick Griffin and the Seattle Mariners want Kids to P.L.A.Y. again By Shannon Drayer. Page 8

Profile:

Meet Climber

Cierra Jack

Fitness Challenge

Page 23

Can you complete 4 weeks of these tasks EVERY day?

Break the Fast

Page 14

Find out what important role breakfast plays.

Sleep 101 Cierra has made it to the National Championships three times already. . .

Page 13

Page 10

Learn what sleep is, and what sleeping can do for you.

June 2012 - Issue 01

page 1

Welcome to our FIRST issue of TEAM Fit! Having spent over the last 23+ years working in the world of health and fitness, I have seen firsthand the benefits of exercising and eating right, as well as the detrimental impact from LACK of exercise and proper diet, especially on our kids.

PUBLISHER Jan Denman

Get active. Be healthy. Blitz! et active. Be healthy. BeatBeat Blitz!

I carried this motto through college when I was trying to decide my major. Accounting? (Uh…no). Psychology? (Sort of ), Physical Education? Hmmmm. I was captain of the Varsity Rowing team and really loved being able to teach the novice rowers how to strengthen their bodies and become more efficient at their sport. It truly made me happy to give back to them what I had learned about maintaining a healthy body. Hmmmmmmm… I was sold. I became a P.E major.

Seahawks you to get minutes dailyBeat activity Blitzactivity in a physical activity challenge. SeahawksThe challenge you challenge to get 60 minutes of 60 daily activityofand Blitzand in aBeat physical challenge.

PUBLISHER Jan Denman

WIN aTuesday Play60 Tuesday school visit with a Seahawks IN a Play60 school visit with a Seahawks player orplayer or WINto tickets to a Seahawks WIN tickets a Seahawks game game

PUBLISHER Jim Lengell

Compete any location listedBlitz’ below. ‘Beat Blitz’ pete at any locationatlisted below. ‘Beat long can you How longHow can you and you are automatically entered to win! you are automatically entered to win!

hold a plank? hold a plank?

6.23 - Workout KickoffInEvent - Workout In the Park Kickoff Event the Park - Green Lake Community Center - Green Lake Community Center 7.14Center Now Is Fitness Center Now Is Fitness Garfield Teen Life Center Garfield Teen7.20 Life Center 7.27 LifeSouthwest Southwest Teen Center Teen Life Center 7.28 Delridge Delridge Community Center Community Center 8.3Teen Meadowbrook Meadowbrook Life Center Teen Life Center

How How long canlong can you jump rope? you jump rope? many How manyHow push ups push can ups can do in 1 minute you do in you 1 minute

8.4 Bitterlake Bitterlake Community Center Community Center 8.10 Center Rainier Community Center Rainier Community 8.17 Rainier Shore Community Center Rainier Beach/South Shore Beach/South Community Center 8.18 VanCenter Asselt Community Center Van Asselt Community

How fastHow can fast you can run?you run? For more information: more information: VISIT SEAHAWKS.COM/PLAY60 VISIT SEAHAWKS.COM/PLAY60

8.25 -Summer - Big Day ofPark Play - Magnuson ParkFor Summer Finale Big Day ofFinale Play - Magnuson

In with: partnership with: In partnership

My first realization that physical activity was very important came when I was 8 years old. I was always a kid that never sat still if there was a bike to ride, playground equipment to jump on, or friends to chase. That all changed when I was diagnosed with a bone disorder in my hip. It was called Legg-Perthes and in a nutshell, my left hip bone quit growing for some reason. I immediately had to learn how to use crutches and live with them for the next 2 years. I had a brace to wear on my legs at night and ALL physical activity that I loved, was gone. Screeeeeech! I could do nothing. After 2 years of crutches, a brace and letting the hip bone heal on its own, I was able to start up activity once again. The lesson I learned at such a young age was to MOVE YOUR BODY! When it is taken away, you realize being physically active is a gift.

PUBLISHER Sandy Yee CREATIVE DIRECTOR Cameron Crest

After college I moved to San Diego (and who wouldn’t?) to work in the fitness industry. Sadly, I missed the rain in Seattle and moved back. (No comment…) I have worked at many different types of health clubs from very posh ones to small personal training studios to running my own personal training business. One of my jobs was a volunteer/trainer and eventually the Executive Director of a non-profit organization in Seattle called the Austin Foundation. This program was directly focused on helping youth ages 8-18 learn about fitness, nutrition, exercise, flexibility and much more. By working with kids in the community at schools, community centers, detention centers and more, I saw how obesity and lack of healthy habits affected our youth in so many ways.

CONTRIBUTORS Jan Denman, Shannon Drayer, Lenna Liu, MD, Katie Busby, Curtis J Barnett, DDS, Kamini Fonseca, Wendy Cunningham

Our society has seen a cut in PE classes, poor food choices in schools, an increase in TV/video time, and a lack of access to information related to health, nutrition and exercise. According to the Center for Disease Control (CDC), childhood obesity leads to many health complications: high cholesterol, high blood pressure, Type II Diabetes, Sleep apnea, asthma, gallstones, joint issues, and the list goes on. LUCKILY, there are ways to change the course. MOVE YOUR BODY! TEAM Fit will be the valued, trusted resource on how to move your body and change your eating habits so you can become and stay physically fit. Each issue will be loaded with useful information and tangible steps to make your body and mind stronger!

TEAM Publishing LLC P.O. Box 28749 Seattle, WA 98148 (206)-498-9849 jandenman@teammag.com

It doesn’t matter where your journey starts ….every small change you make counts towards a healthier you in 2012! The mindset should not be about finding a quick fix, rather working towards a lasting, healthier lifestyle! We at TEAM Fit, want to be your guide to help you reach those goals. Jan Denman, B.A Physical Education, ACSM, NASM Certified.

June 2012 Issue 01

From the Publisher

Doctor’s Orders: Diabetes 101........................ 06 What is Diabetes? Learn what you can do to prevent it.

DOCTOR’S ORDERS

What is Diabetes? Learn what you can do to prevent it.

P.L.A.Y. cover story by Shannon Drayer........ 08 Rick Griffin and the Seattle Mariners want kids to P.L.A.Y

Sleep 101................................................................ 10 Learn what sleep is and what sleeping can do for you.

Tips for Vegetarians............................................ 10

SLEEP 101

Learn what sleep is and what sleeping can do for you.

From the USDA Center for Nutrition Policy and Promotion

How to read a food label.................................. 11 The Chef Solus Food Label Guide

Word of Mouth..................................................... 12 A word on the effects of sugar and making better choices.

TIPS FOR VEGETARIANS

From the USDA Center for Nutrition Policy and Promotion

Profile: Meet Climber Cierra Jack................... 13 She’s made it to the National Championships three times...

Break the Fast........................................................ 14 Find out what important role breakfast plays in your day.

Let’s Move.............................................................. 15

PROFILE: CIERRA JACK

She’s made it to the National Championships three times...

An initiative launched by First Lady, Michelle Obama.

Kids Need 60......................................................... 16 Don’t just sit there, do something physical each day.

Portions vs Servings........................................... 19

A Healthy Mouth + A Healthy Body = A Healthy You!

June 2012 Issue 01

CONTENTS

by Sarah Borgida, Washington Dental Service Foundation

Your parents, coaches, and doctors probably tell you to eat well, exercise, and get plenty of sleep. Why? The adults in your life want you to be healthy and fit. They know that without good nutrition, physical activity, and lots of sleep you won’t be at your best. But there is something else you need to do to make sure you’re healthy: you need to take care of your teeth and mouth. You might be thinking – “sure, that makes sense…but what’s the big deal? I haven’t seen many people with lots of cavities and with missing teeth”, or “I’m fine; I brush every day and floss now and then”. The truth? Tooth decay affects people of all ages (even babies!) and not only causes problems in the teeth and mouth, but can negatively affect the rest of the body and a person’s overall health. And while brushing and flossing is essential to preventing tooth decay, there is more you can do to make sure your mouth is healthy. Tooth decay is a disease. In fact, tooth decay is the most common chronic childhood disease—5 times more common than asthma and 4 times more common than early childhood obesity. Tooth decay can lead to cavities, and cavities are nothing to smile about. They can be extremely painful and can make it difficult to eat, sleep, learn, and play sports. Also, tooth decay is caused by germs that

may spread to the blood stream and cause infections in other parts of the body, which can lead to very serious illnesses, and in rare cases – death. The good news? Tooth decay is preventable. You can do a few simple things to keep your teeth and mouth healthy: • • • • • • •

Brush with fluoride toothpaste two times a day and floss once a day; Eat right - choose healthy foods like cheese, fruits, and vegetables; Avoid sweets, sticky fruit snacks/fruit leathers, sugary soft drinks and sports drinks (even when you’re playing sports, water is best); Avoid “grazing” – snacking on sticky or high carb snacks (like bagels and chips) or sipping on sweet liquids throughout the day; Drink lots of water after meals and snacks to help clean teeth; and Visit the dentist regularly. Wear a mouth guard when playing contact sports

It’s up to you! Make sure you think about and care for your teeth and mouth the same way you do for your body. A healthy mouth + a healthy body = a healthy you!

What’s the difference?

LET’S MOVE!

A comprehensive initiative launched by the First Lady.

Snack Healthy for a Healthy Mouth

Healthy Snacks..................................................... 20 Check out this list of good things to eat.

Yoga.......................................................................... 20 It’s been around for more than 3000 years...

Tooth Friendly Snacks

What is BMI?.......................................................... 21

KIDS NEED 60

Don’t just sit there, dosomething physical each day.

• Cheese • Baby carrots • Apples, oranges, grapes • Nuts • Yogurt

You’ve heard those letters before, but what do they mean?

Choose My Plate!................................................. 21 Do you remember hearing about the Food Pyramid?

Fitness Challenge................................................ 23

Tooth Un-Friendly Snacks • Cookies • Chips, pretzels, bagels, crackers • Fruit leathers, fruit roll-ups • Dried fruit • Juice, soda, sports drinks

Can you complete four weeks of these tasks every day?

YOGA

t’s been around more than 3000 years...

Youth Testimonials.............................................. 23 Hear the successes of young people like yourself.

WDSF_7.125x3.25TeamFit_ad.indd 1

5/14/12 12:19 PM

page 5

By Dr. Lenna Liu, Pediatrician at Odessa Brown Children’s Clinic and Seattle Children’s Obesity Program

hat is diabetes? Diabetes is a disease that occurs when insulin (a hormone in your body) is absent or stops working. Insulin is made by your pancreas (an organ located by your small intestines) to use the food that you have eaten (and turned into glucose) and move it into the cells of your body so they can work. When your body does not have enough insulin or the insulin is not working, sugar (glucose) builds up in your body and causes symptoms of the diabetes.

hat are the symptoms of diabetes? Each symptom alone is not too alarming, but if you have several of these symptoms or if they are very unusual/extreme, you should see your doctor or nurse to discuss them. Symptoms can include: extreme thirst, unusual hunger, peeing (urinating) more frequently, or unexplained weight loss.

an you get diabetes from eating too much sugar? No, diabetes is not caused ONLY by eating too much sugar. As above, your genes play a role as well. However, an unhealthy diet and being overweight can sometimes lead to diabetes (type 2) over time.

C H

an I catch it? No, it’s not an infection or something one person can give to another.

ow do you treat it? People who have type 1 diabetes need daily insulin shots. People with type 2 diabetes can treat their disease and stay healthy just with healthy eating and lots of exercise alone, some need medications and some need insulin shots.

hat causes it? How do you get it? There are 2 types of diabetes: type 1 and type 2.

ype 1 diabetes occurs when your body stops making insulin. Type 1 is mostly genetic, that is, you are born with genes that make you at risk for getting it. This type of diabetes occurs more often in kids and teens.

ype 2 diabetes occurs more often in older teens and adults and is often related to weight. Being overweight can significantly increase the chances that a person gets type 2 diabetes. Genetics can also play a role in type 2 diabetes, as well. Not all overweight people have type 2 diabetes and not all people with type 2 diabetes are overweight. In type 2 diabetes, the body still makes insulin, but the rest of the body is not responding to it. It’s like texting. You are trying to text someone but your phone lost its charge (type 1: body WANTS to make insulin, but it can’t.) Type 2 is like you are texting your best friend on your charged phone but theirs got taken away by their parents. Text is sent…. but not received. In Type 2 diabetes, insulin is produced, but not received on the other end (the body). Make sense?

page 6

People who have type 1 diabetes need daily insulin shots.

June 2012 Issue 01

Vitamins and Minerals

Doctor’s Orders: DIABETES 101

ow can I prevent it? The best way to prevent diabetes is to eat healthy foods, keep your body very active and maintain a healthy weight. Eating healthy means a balance of all the food groups (fruits/ vegetables, breads/pastas/rice, dairy/milk and meat/protein) and limiting foods you know are not as healthy (e.g. fast food, junk food, candy, soda, sugar-sweetened drinks). Stay active doing what you love (e.g. dancing, walking, sports, etc.) and aim for an hour a day. Take good care of your body by choosing good food and keeping it moving. Not only will this help prevent diabetes and other diseases, but it will give you clearer skin, healthier hair and toned, fit muscles!

hy are Vitamins and minerals really important to YOU? If you want to become stronger, faster, taller or smarter, you’ll want to pay attention. Vitamins and minerals are found in all the foods you eat. Some are packed with them and some aren’t even close (can of Coke.) Your bodies are growing and developing every day so NOW is the time to choose foods packed with an assortment of vitamins and minerals. Here are a couple of Vitamins and Minerals to look at and take some notes.

itamin D: Vitamin D is the vitamin you need for strong bones and strong chompers! It is considered a “Fat Soluble” vitamin which means it is stored in your fat cells. It can last for days or months and will be called upon when needed. Vitamin D also helps your body absorb calcium which ALSO makes your bones stronger! It is called the “Sunshine Vitamin” because your skin can produce it when exposed to the sun for as little as 10 minutes. If you don’t have the chance to catch some rays, eat Vitamin D rich foods, such as: eggs, fish, fortified milk and cereal. Grow taller and stronger each day!

ron: Iron is an important mineral in your body because it grows your grey matter, makes your muscles move and steps up your immune system. If you are low in iron (anemic), then you become tired and mentally drained (i.e. fall asleep in class and have no idea what was just talked about). If you want to keep up your grades and have more energy/brain function at school, make sure you eat foods rich in Iron. There are meat sources of iron (heme) and non-meat sources (non-heme).

Heme Sources of Iron: • • • • •

Beef Turkey Chicken Tuna Oysters/Clams

Heme and non-heme sources are both absorbed better if taken with foods high in Vitamin C. So, if you eat lean red meat with broccoli or fortified breakfast cereal with strawberries and orange juice, you have yourself a couple of iron-rich meals.

5 Reasons Exercise is Cool 1. Increase your GPA. The areas of the brain that are stimulated by exercise improve your memory, learning capabilities and attention during school. 2. Have perfect school attendance (really, it’s cool): Exercise boosts your immune system so you don’t get sick as often. 3. Stay awake during class. Regular exercise helps you sleep longer and better at night. You will feel more rested in the morning and you won’t drool on your books. 4. Grow taller. Strength training and a diet rich in calcium help bones grow and grow and grow. 5. Be who you want to be! Exercise improves self-esteem, confidence and makes you feel better about yourself!

Non-Heme Sources of Iron • •

Beans (Black, Kidney, Navy, Lima, Pinto, Soy) Lentils

• • •

Fortified Oatmeal/cereals Spinach Tofu

page 7

June 2012 Issue 01

P.L.A.Y. Rick Griffin and the Seattle Mariners want kids to P.L.A.Y. By Shannon Drayer

ick Griffin has been the head athletic trainer for the Seattle Mariners for the past twenty-nine years. His job is to keep the Mariners healthy and fix them up when they are not. Each season Griffin, along with the trainers from all 30 teams in baseball, clear the field of the professionals for an afternoon and instead invite kids out on the field to participate in the PLAY Program.

“The idea is to teach kids that they can still do that. So in every ballpark in Major League Baseball, one day a season, we bring in as many kids from as many different organizations as we can and get them out on the field playing.”

PLAY stands for Promoting a Lifetime of

Not playing baseball or an organized sport

Activity for Youth. The objective of the program is simple. Get kids outside playing. “What we try to do is encourage the kids to get away from the video games and staying inside to watch TV and not being active,” Griffin said.

“We want to increase the activity level of

the kids because the obesity numbers and the numbers of juvenile diabetes are alarmingly high right now, so we encourage the kids to go outside and play.”

Griffin noted that going outside and playing used to be the norm for kids. “We didn’t have video games or as much TV to watch so we were outside,” he said. page 8

necessarily, just playing. Griffin, staff and player volunteers run the kids through the same stretching and agility drills the Mariners do before batting practice each day. They then run sprints and set up competitions for the kids. When the play is finished the players sit down in small groups with the kids and answer questions for them. They also talk to them about the importance of exercise, staying fit and good nutrition.

“We didn’t have video games or as much TV to watch so we were outside.”

The program is

not just popular with the kids. Griffin doesn’t have to look far for players to help out, they come to him. There are already six players signed up to help this

year. One of those players, catcher Miguel Olivo, sees it as a way of giving back.

“It is important to me because I am not

with my kids a lot and I know that they have good coaches at home teaching them and practicing with them,” he said. “I am very lucky to have that so I think if I have a little time not with my kids then I want to spend it with some other kids. Those kids need a little help and I think if we have it, why not give it to them.”

Olivo, a father of six, says that

ultimately it is up to the parents to get the kids outside.

“My kids play a lot of sports but

they are kids and if my wife sees them inside too much she finds ways to get them outside,” he said. “You need to do that as a parent because if you say nothing they are going to be home all day long.”

Sometimes kids just need a

nudge or even a reminder of how to play. Griffin has some suggestions. “When I was young, every day we did something,” he said. “Kickball, dodge ball, night tag,

tree tag, football… There are a lot of things you can do with your friends if you have a little imagination. But just the fact that you are getting outside and moving, that is what is important.”

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June 2012 Issue 01

SLEEP 101

Chef Solus Food Label Guide

By Kamini Fonseca, Exercise Physiologist, owner of ReFit Komplex and Lifestyle, Inc. Sleep: when your body recovers the most from mental and physical stress. Everything starts at your brain center so make sure it has a chance to stop thinking and refuel! During the night, your sleep alternates between rapid eye movement (REM) and non-rapid eye movement (Non-REM). NonREM sleep starts with 4 stages that go from light sleep to deep sleep, where most physical processes in your body are greatly reduced. After about 90 minutes, we enter into REM sleep, in which brain activity changes dra-

are actually very easy to use! All the blocks work together to help you pick smart foods that will keep you healthy and feeling great!

matically. Our muscles get a nice rest but brain activity is said to come alive. Most dreaming occurs in REM. Non-REM is thought to help the organs and systems in your body ‘reboot’ while REM is thought to work through psychological needs. Each night you

Start with the Serving Size. All the numbers are based on one serving size. The package mi ght actually contain several serving s. This is very important informati on that will help you with portion co ntrol.

of our time in REM sleep, but after about the age of 10 we stabilize to about 25% in REM.

repeat the stages of Non-REM and REM until you wake up in the morning. For most kids that is 4-5 times a night! REM sleep is necessary for processing new information, in other words, learning. We start out in life spending about 50%

Tips for Vegetarians

When we are deprived of sleep we spend more time in the deeper sleep phase of non-REM sleep, verifying our body’s need to “reboot.” While this is good for your body, it is not so good for your brain because less time is then spent in REM sleep. Less REM sleep = Very Cranky Person. The lesson is to TRY and get 8 hours of sleep on a regular basis for good physical AND mental health.

USDA Center for Nutrition Policy and Promotion

1. Don’t forget your Protein. Sources of pro-

tein can be met by including beans, peas, nuts and soy products (tofu/tempeh) in your diet. Lacto-ovo vegetarians also get protein from eggs and dairy.

2. Bone up on Sources of Calcium: Calcium is used for building bones and teeth. Some vegetarians consume dairy which is an excellent source of calcium. Other sources include: soy beverages, calcium fortified cereals and orange juice, and some dark green, leafy veggies (collard, turnip, mustard greens and bok choy…look it up.)

page 10

Food labels can seem confusing but if we break them up into blocks, you will see they

3. Get your Vitamin B12: Vitamin B-12 is natu-

rally found only in animal products. Vegetarians should choose B-12 fortified foods such as cereals or soy products. Check the Nutrition Facts label for Vitamin B-12 on fortified products. If you are concerned you are not getting enough, talk to your pediatrician or parents about taking a B-12 supplement.

4. Make Simple Changes: Many popular

dishes can be vegetarian such as pasta primavera, veggie pizza, vegetable lasagna, tofu-vegetable stir fry, and bean burritos.

Calories: This tells you how much energy you will get from one serving of this

food. If you don’t use up

that energy, it gets stored as fat.

Start at the top!

The Servings Per Conta iner tells you how many servings in tha t package. Some foods are low in cal ories and fat if you have only one ser ving. But if you eat more than one ser ving, then calories and fat can really add up! See how many servings this label shows 2 servings!

The % (Percent) Daily Value (DV) is a number on the label given in percentages. These percentages are the amount

of a certain nutrient that a person will eat in one serving. (based on 2000 calorie diet)

Calories from Fat: This tells you how much

energy of that food comes from fat. Your heart likes foods

Fiber: This tells you how much Þber is in one serving. Fiber

lower in fat.

helps your food move through

Total Fat is the amount of all the different kinds of fat in one

grams or more is high in Þber and good for you!

your body easily. Foods with 4

serving. Your body needs

some fat. Avoid foods high in saturated fats and look for zero Trans fats. These fats

are not good for your heart. Cholesterol and sodium (salt) tells you how much of that

nutrient is in one serving. Pick

foods that are low in cholesterol

and sodium. Look for 5% or less! Vitamin Section:

Sugars is the total amount of natural sugar and added sugar that is in the one serving. Our body does not need too much sugar. Sugar can add a lot of calories that we don’t need.

Protein is very important because it is the building blocks

for all cells. Read carefully. High protein foods can be high in fat.

See if these foods are high in vitamins. Vitamins help your body stay healthy. 20% or more is high and makes your body very happy! Visit www.ChefSolus.com for printable worksheets for kids, nutrition education games, puzzles, activities and Copyright © Nourish Interactive, All Rights Reserved more!

page 11

By Curtis J. Barnett, DDS

ost kids, and often adults, choose to reach for the glass of juice or the can of soda before the option of water or milk. Did you know that there are 13 teaspoons of sugar in one can of soda? Juice is the main contributor to obesity in this country due to its high sugar content and we drink it because it seems like the healthier choice. Not so fast. Most juices have just as much sugar as a can of soda.

It is important to learn early on, how to floss

and brush properly to remove all the food and sugars stuck between your teeth. When you visit the dentist for your 6 month cleaning and check-up, pay attention….pay close attention to how it should be done. TRY to make it a habit to take care of your teeth and gums on a daily basis. It will pay off for the rest of your life. Be smart and choose milk or water to drink,

By Jan Denman

n her first day of Kindergarten, Cierra Jack got in trouble for climbing the tetherball pole and at home she would climb on anything she could find. Cierra’s mom, Nan Knitter-Jack, quickly decided it was time to channel this enthusiasm towards something more productive. They decided on Indoor Rock Climbing. So, at the age of 6, Cierra’s climbing career began and it’s been on the rise ever since. Now, at the age of 16 and a 10th grader at The Center School, she trains 3-4 days a week with her team at Seattle based Vertical World.

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June 2012 Issue 01

Profile: Meet Climber

Cierra Jack

June 2012 Issue 01

Word of Mouth

Managing school and a busy training schedule requires a lot of time management, Cierra said. Homework is done before/ after school and on the weekends. She also tries to balance out time with her non-climbing friends. Cierra says the best thing about her sport is that it “changes you physically and mentally.” There is also a strong feeling of community and support from her fellow climbers.

ugar is what bacteria in your mouth survive on. The bacteria feed on the sugar and make acid that eats away at the enamel that coats the teeth. Stop for a moment…… bacteria feeding in your mouth, making acid, that eats away at your teeth. Did you get that visual? Ok, let’s move on. Did you know that cavities often start in-between teeth and can go unnoticed until you get a toothache? Plaque, a yellowish film, can form on the tooth surfaces and gum line. If not removed it hardens and turns into calculus. Not the math kind of calculus, but the one that causes gum disease, bad breath and tooth loss. Yes, bad calculus.

page 12

and a vegetable/fruit as a healthy snack (instead of a candy bar) and you will be on your way to good oral and overall health. Less sugar = Less Bacteria = Less Calculus = Less Cavities = Less Bad Breath = NICE, HEALTHY SMILE for a LIFETIME. Go floss.

Curtis J. Barnett, DDS Dentistry for Kids Diplomate of the

American Academy of Pediatric Dentistry Chief Pediatric Consultant to SeaMar, WA

“Since I began climbing, I have gotten a LOT stronger, that’s for sure! I also have very callused hands,” Cierra jokes. Since she has been climbing a majority of her life, she has always tried to eat healthy with a lot of fruits and vegetables. “I climb better if I eat healthy. The week or so before my big competitions, I try to cut out all junk food.” The professional athlete she looks up to the most is Sasha DiGiulian. “She is an AMAZING climber and one of the best in the world! She is short like me (she’s 5’2”) and she still climbs better than a lot of people!” Her advice for anyone trying a new sport would be, “do something you think is fun and something you could see yourself committing to for a long time. “ Cierra has made it to the National Championships three times already. Her future goals are to make it to the National Championship Finals and on to Worlds! Editors note: With her dedication, strength and support from her family and climbing community, we are sure Cierra will accomplish all of her goals!! page 13

June 2012 Issue 01

Break the Fast

A comprehensive initiative launched by First Lady

Michelle Obama

By Katie Busby, MS, CN, Seattle Public Schools What is your routine in the morning? Once your alarm rings, what do you do to prepare for the day? Shower? Brush your teeth? Eat breakfast?

Campaign

Breakfast has a surprisingly important role in the day. After fasting all night, our bodies and brains need a kick-start of glucose, to make us more alert and ready to function for the day. Glucose acts as a fuel, just as gasoline is fuel for a car. So, “break the fast” each morning with a healthy breakfast.

“Let’s Move! is a comprehensive initiative launched by the First Lady, Michelle Obama. It is dedicated to solving the challenge of childhood obesity within a generation, so that children born today will grow up healthier and able to pursue their dreams. Let’s Move! is about putting children on the path to a healthy future during their earliest months and years.”

Breakfast has been labeled the Most Important Meal of the Day for good reason. The research and findings on the importance of breakfast is amazing! Students who eat breakfast regularly are more likely to score higher on standardized tests, get better grades, maintain a healthy weight, keep a balanced mood, get their vitamins and minerals, and are able to use their brain to concentrate and perform complex tasks. Just from BREAKFAST!! Who knew?! The flip side is depressing. Students who don’t eat have more behavior issues, are more likely to miss school and have a harder time focusing in class. Does it matter what you eat for breakfast? It does! Generally speaking, you want some protein (like eggs, yogurt, milk, peanut butter, or lean meat), some whole grains (like whole wheat toast, oatmeal) and some fruits or vegetables. Stay away from sugary foods. You can eat breakfast at home or grab something at school. Check your individual school districts for details and availability. All Seattle Public Schools offer a balanced breakfast before school. For the next month, challenge yourself to eat breakfast everyday. Make sure you include some whole grains, protein and fruits or vegetables. Keep a journal about what you ate, and how it affected your mood, concentration in school, and if learning was any easier. It will take time to make this a habit, but it is well worth it!

* NO ARTIFICIAL IN GREDIENTS * NO SUGARS/CAFFEINE * NO PRESERVATIVES * NO CHEMICAL S/DYES

Become part of this nationwide campaign and think about ways YOU can take steps to be healthier each and every day! * NO ARTIFICIAL IN GREDIENTS * NO SUGARS/CAFFEINE Award, all you need to do * NO PRESERVATIVES

* NO CHEMICAL S/DYES

5 Simple Steps to Success: 1. 2. 3. 4.

Move every day. Try new Fruits and Veggies. Drink lots of water. Do Jumping Jacks to break up TV time. 5. Help make dinner.

FUN

TRUTH

Lemon/Lime Sports Drink with Rehydrating Electrolytes

Citrus Health Drink with Superfruit Antioxidant Blend

Dianne Cumberl and, ACE Certif ied Person al Train er

page 14

“In the end, as First Lady, this isn’t just a policy issue for me. This is a passion. This is my mission. I am determined to work with folks across this country to change the way a generation of kids thinks about food and physical activity.” —First Lady Michelle Obama

www.betterbodybychoice.com

425-466-1294

is document your active exercise each day (60minutes/day for children and 30/day for adults), 5 days a week for 6 weeks.

Here’s how to join the President’s Active Lifestyle Program: • Make the commitment. • Make a team of your whole family! • Sign up online, print activity log from: www. presidentschallenge.org • Log your activity • Earn your reward The President’s Challenge not only helps you stay active – it also gives you a little extra motivation while you’re at it! With over 100 activities to choose from, there’s something for everyone! Let’s MOVE!! For more information about the President’s Challenge or the Let’s Move campaign, visit www.letsmove.gov

Earn your Presidential Active Lifestyle Award (PALA) Physical activity is an essential component of a healthy lifestyle. Adding more activity to FUN TRUTH your daily life can be easy and Lemon/Lime Sports Drink with Citrus Health Drink with fun – and now you can earn an Rehydrating Electrolytes Superfruit award for being active. To earn Antioxidant Blend your Presidential Active Lifestyle Dianne Cumberland, ACE Certif ied Person al Train er www.betterbodybychoice.com

425-466-1294

page 15

you can use

Dehydration often feels like hunger. Drink a big ol’ glass of water, wait 20 minutes and see if you’re still hungry.

08 Brain Booster foods: Oatmeal, blueberries, strawberries, eggs, walnuts, broccoli, celery, and avocado.

09 Brain Drains: sugary cereal, sugary drinks, white bread, artificial colors/ sweeteners, overeating.

When eating and exercising BONUS FACT: Kids NEED 60 minutes of Physical Activity DAILY. Period. If it’s raining, quit your whining and put on a jacket or do something inside instead.

02 12 oz of apple juice AND 12 oz of Coca Cola both have 39 grams of sugar. Hmmm. Go eat an apple instead.

03 Aerobic exercise is one of the best preventative medicines available and one of the cheapest. Go out and walk. Simple as that. Just move.

June 2012 Issue 01

17 FACTS

The process of burning calories requires a good supply of water in order to function efficiently; dehydration slows down the fat-burning process.

Fitness is not always about how much you MOVE. It is more about how much you DON’T move.

At Starbucks, “Hold the Whip” saves you anywhere from 50-110 calories. And KFC “Extra Crispy” = 150 extra calories.

No excuses. Physical Activity can be walking, running, jumping rope, kicking a soccer ball, dancing, biking, mowing the lawn, walking stairs instead of elevators, swimming, in-line skating, basketball pickup game, tennis and MUCH MORE. You don’t have to get all 60 minutes at once. You can go for a walk in the morning, mow the lawn after school and dance around your living room after dinner. Voila! Done. page 16

04 If you RUN for 15 minutes and cover 2 miles or WALK for 30 min and cover 2 miles, you burn roughly the same amount of calories. You still exercised for 2 miles.

06 “Fruit on the Bottom” yogurts translate to: a few pieces of fruit mixed with sugar, fructose, and high fructose corn syrup. Buy a plain, non-fat greek yogurt and mix in your OWN fruit!

05 If something is labeled as the “Lighter” version, it doesn’t necessarily mean it is healthy. It’s just lighter than their much higher fat/sugared version.

07 GoGurt has more SUGAR per ounce than Coke. Might be convenient on the go, but if you are at home, try to make a better choice.

By Super-Sizing your meal at a fast food restaurant , you Super-Size your calories over 70%. That is a huge difference!!

15 You can refill an 8oz glass of water approximately 15,000 times for the same cost as a six pack of soda.

1 pound of fat = 3500 calories. To lose a pound of fat, you have to make a difference of 3500 calories by exercising more and eating less.

16 1 can of soda has 150 calories. If you cut out your once-a-day soda habit, you would save yourself 55,000 calories each year. That is roughly 15 pounds of fat you WON’T gain.

17 If all 600 muscles in your body pulled in one direction, you could lift 25 tons.

page 17

A portion is the amount of food you choose to eat in a meal or snack. It can be regular or Super Sized but YOU decide. A serving is the recommended

June 2012 Issue 01

Portions vs Servings

amount to eat. What makes you smart is knowing the DIFFERENCE. Many food labels can be tricky. A small bag of chips seems like one serving but it may actually be three. And who isnâ&#x20AC;&#x2122;t going to eat the whole bag? Use your noggin and multiply all the numbers on the label by three to see what you are REALLY ingesting. The story looks a little different now.

page 19

Choose My Plate!

A new look at food groups

By Wendy Cunningham. Bizzy Bodies, founder.

Yoga! What is yoga? It seems like it’s the hot new thing to do but yoga has been around for more than 3,000 years. It started in India and is now practiced all over the world. The word Yoga means “yoke” or “unite” which is the combination of your mind, body and spirit. Yoga is not just a form of exercise; it is learning how to connect the physical component of yoga, called asanas or poses, to the breathing, called Pranayama to calm your mind. Some yoga also includes meditation and chanting. Yoga has many benefits. It can improve flexibility, strength, balance, and stamina. It can also reduce anxiety and stress, improve mental clarity, and even help you sleep better. Many community centers, gyms, and YMCA’s offer yoga classes in addition to neighborhood yoga studios. You can also do yoga at home with a video/DVD or books. Dress comfortably for your yoga session in clothing that allows you to move your body fully.

Do you remember hearing about the Food Pyramid? Prolly before you were born. Anyway… It taught you how much of each food group, you should eat.

Yoga is practiced barefoot, so you don’t have to worry about special shoes.

Well, forget about the pyramid because it has now morphed into “My Plate.” Get it? It’s a plate. Makes sense because we eat off plates, not pyramids. My Plate is divided into 4 sections: Fruits, Vegetables,

Before you begin any new exercise program make sure and check in with your doctor, especially if you have any type of health issues. Once you have done that you are ready to begin. Start out slow in a beginner class or try this

Whole Grains and Protein with a glass of Dairy on the side. (Dairy…not Dairy Queen.) Use this simple model to help you decide what to have for dinner tonight. Half of your plate should be (multi-colored) fruits and veggies, the grains should be whole grains and the protein should be lean protein. Milk on the side should be 1% or nonfat. Bon appétit!

anywhere without any equipment. Here is a pose you can try at home: Tree Pose

simple pose at home. The great thing about yoga is you can do it

Let’s GO! 7-5-2-1-0 Plan 7: Start the day with breakfast 7 days a week 5: Eat 5 servings of fruits and vegetables a day 2: Limit your screen time to less than 2 hours a day 1: Be active for at least 1 hour everyday 0: Cut down on soda and sugar-sweetened drinks.

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June 2012 Issue 01

Yoga for Yogis

Stand tall with your feet together. Stretch your arms high over your head and make a “v”. Slowly start to lift your right leg up, so that the sole of your foot meets the inner thigh of your left leg. Spread your branch-like fingers towards the sky. Imagine yourself to be a tall tree high on a mountaintop and stretch even higher. Try to balance for five breaths. Slowly release back to standing. Repeat on the opposite side. This pose helps to improve balance and concentration.

Healthy Snacks Low Fat Cottage cheese with fruit Mini bagel with light cream cheese and cucumbers Rice cakes topped with peanut butter Quesadilla: melted cheese in a whole wheat tortilla Apple slices and string cheese

What is BMI? You’ve heard those letters before at the doctor or in health class but what do they really mean? BMI stands for Body Mass Index. BMI is a calculation using your height and weight ratio to estimate your body fat. A child’s BMI varies over the growing years; at certain times kids are leaner and other times, heavier. BMI Curves have been created to take these changes into account. BMI measurements should be taken at each trip to the doctor and the pattern and percentile on the curve is more important than individual numbers. To calculate your BMI it’s time to brush up on your math skills. Get out your calculator, scale and measuring tape out.

Formula: weight (lb) / [height (in)]2 x 703 Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703. Example: Weight = 150 lbs, Height = 5’5” (65”) Calculation: [150 ÷ (65)2] x 703 = 24.96. BMI Status Categories: Underweight: Less than the 5th percentile Healthy weight: 5th to 84th percentile Overweight: 85th to 94th percentile Obese: 95th percentile and above For ages 20 and over the BMI Categories are: BMI Weight Status Below 18.5 Underweight 18.5 – 24.9 Normal 25.0 – 29.9 Overweight page 21

June 2012 Issue 01

FITNESS CHALLENGE Challenge yourself! Can you complete 4 weeks of these 4 simple tasks EVERY day? It doesn’t take that long! If you are watching your VERY short amount of TV time, do these tasks during the commercial breaks! Try it for 4 weeks and you will feel SO much stronger!!! Keep track on your Challenge Chart and see if you can keep it up for the next 8 and 12 weeks after that!! 50 Jumping Jacks 25 squats (sit in chair, stand up… repeat 25 times) 25 crunches 10 pushups (from knees or toes).

Youth Testimonials De’Ahja –Garfield High School: “Since starting an exercise program, I have changed my diet and the way I see myself. Healthy eating means nonfatty foods, lots of water and proportioned foods.” Abasi – Franklin High School: “Working out makes me feel like a new me. I can do what is right for my body and have fun while doing it. Before working out, I would stay at home and watch tv. Now I eat more vegetables, food with low sodium and skip McDonalds.” page 22

Bibi – Nathan Hale High School: “I exercise so I don’t get lazy, because it makes me feel more alive, and it starts good habits. I have stopped eating so many sweets now.” Alpha – Roosevelt High School: “If I had a friend who said they had no time for exercise, I would tell them to MAKE time, because it is for their own good.” Nuv – West Seattle High School: “Healthy Eating means getting away from the junk food, the cookies, the ice cream and candies. Stay in shape and be healthy!”

John – Nathan Hale: “Since working out I can run for a longer period of time and I’ve become stronger.” Naod – Nathan Hale: “If a friend told me they had no time for exercise, I would tell them don’t make an excuse.’” DeMarco: “I eat healthier by cooking myself, learning about what I am eating and no fast food.” Serena: Meridian Middle School: “Since beginning to take yoga, I feel like I am getting more flexible for softball and I feel more relaxed. It helps me stay calm by learning how to breathe.”

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June 2012 Issue 01

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CAN’T WAIT FOR FRIDAY NIGHT