Lehigh Valley Family May 2013

Family Lehigh Valley

May 2013

Pric take eless one!

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The Brain Issue How Nutrition Can Affect Your Brain Health

Running in the Valley Fun Things To Do Avoid Summer Regression

Family Lehigh Valley

A Thrive, LLC Publication 905 Harrison Street, Suite 104 • Allentown 18103 855-233-7034 editor@lehighvalleyfamily.com

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FROM THE EDITOR

OUR TEAM Publisher Jeff Tintle, II

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Editor

Janet Sena Pix-Ology, LLC www.Pix-Ology.com

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Contributors

Laura Putt

Editor@ lehighvalleyfamily.com

Associate Editor Vicki Bezems

Jeff Tintle Sr. Art Villafane Denise Continenza Amanda Furbeck

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Copyright© 2013 by Thrive, LLC. All rights reserved. The contents of this publication may not be copied or reproduced in any manner without the express written permission of the publisher. Thrive, LLC assumes no responsibility for damages arising from errors or omissions.

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Lehigh Valley Family’s monthly issues are available online at www.lehighvalleyfamily. com. Print issues are published monthly and are available at libraries, churches, health clubs, medical facilities, child care centers, preschools, educational centers, Giant Food Stores, and other locations where publications are generally found. Print subscriptions are available for $20 (6 issues).

M

ay is here, and there are signs of Spring all around us.

The world greets us each morning with bright pops of color and renewed life. On the surface, everything seems calm and perfect. But, I suspect that most of us may be struggling a bit. It has only been a few days since a series of tragic events once again struck our nation. I am at a loss for words. I don’t know what to think, much less what to say. My daughter is at the age where she is picking up things from the news and the conversations of adults around her. She’s asking questions and I just don’t have the answers. So what are we as parents supposed to do, or say, to alleviate the fear and confusion of our children, when our own hearts echo their concerns?

The fact is, the only thing we can do is our best each and every day. To live passionate lives filled with joy, and laughter.

Yes, there will be tribulation and there will be tears, but we must not allow ourselves to live in fear. We must lead lives that loudly proclaim a message of joy, love, and hope.

Our team at Lehigh Valley Family has put together an issue that I feel will inspire you. We have many stories of health, fitness, and plenty of great ideas for fun activities that will strengthen your family. We included a list of volunteer needs within the community to help your family find ways to become more involved.

It’s time to refocus our efforts on living vibrant lives with strong bodies, minds, and spirits. Invest in our families, churches, community and country. We will not allow evil to triumph.

On an exciting note, Lehigh Valley Family is thrilled to announce that we will begin printing monthly issues, as opposed to our previous bi-monthly schedule. Also, we invite you to join us on Tuesday, May 28th as we host Reader Appreciation Day at The America on Wheels Museum in Allentown. Admission will be free to our readers. Meet our team and enjoy the displays from 10-4. Hope to see you and your family there!

- Laura

table of contents The Brain Issue For families of Allentown, Bethlehem, Easton and Beyond!

Ideas to Keep the Kid’s Brain Engaged All Summer

FUN and GAMES 4 Newsflash 5 Fun Facts 8 Workouts For Your Brain 16 Commonyms 22-23 Fun Things to Do

p.17

p.14

features 6 10 12 13 17 19 21

Avoid Summertime Regression Running for Life Local Running / Walking Trails

Eating for a Healthy Brain Volunteer = Planting Seeds of Hope Road Safety Tips Have a Spring Fashion Fling

We have loads of ideas to find a way for your family to volunteer in the community.

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NEWSFLASH! Lehigh Valley Family Reader Appreciation Day May 28th at America On Wheels!

Lehigh Valley Family is a proud sponsor of KidSpace at Mayfair Festival!

As a thank you for all Lehigh Valley Family readers and community friends, we invite you to come to the America On Wheels Museum to meet our staff and enjoy the museum. The event will be held Tuesday May 28th from 10am – 4pm. Entrance into the museum will be free for all our readers and their families. Exhibits are always changing and there will be the Wonderful Woodies of Years Gone By as well as the new Antique Car Restoration exhibit. There is ample, safe parking at the museum.

This year we are proud sponsors of KidSpace at 2013 Mayfair Festival of the Arts in Allentown.

Please join us at America On Wheels, 5 North Front Street Allentown, PA 18102, AmericaOnWheels.org or 610-432-4200 for more info.

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At KidSpace, your kids can participate in creating their own works of art. Or, catch a kid-friendly music concert. You’ll find many fun activities for the kids, and even be able to pick up your favorite community magazine (Lehigh Valley Family, of course) within the KidSpace area.

Mayfair Festival of the Arts runs: Friday, May 24th - 10:00am – 9:30pm Saturday, May 25th - 10:00am – 9:30pm Sunday, May 26th - 10:00am – 9:30pm Monday, May 27th - 10:00am – 7:00pm This year, the Mayfair Village will be located in the grounds around Ag Hall at the Allentown Fairgounds.

Learn more at MayfairFestival.org.

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Fun, Useless Facts!

Giraffes have 7 cervical vertebra, just like humans, theirs are just much bigger.

It takes 17 muscles to smile and 43 to frown.

70% of the dust in your home consists of shed human skin and hair.

Each person sheds 40 pounds of skin in his or her lifetime.

The feet have approximately 250,000 sweat glands.

The human brain cell can hold 5 times as much information as the Encyclopedia Britannica.

Or any other encyclopedia for that matter.

Scientists have yet to settle on a definitive amount, but the storage capacity of the brain in electronic terms is thought to be between 3 or even 1,000 terabytes. The National Archives of Britain, containing over 900 years of history, only takes up 70 terabytes, making your brain’s memory power pretty darn impressive.

80% of the brain is water. Living brain tissue is a squishy, pink and jelly-like organ thanks to the loads of blood and high water content of the tissue. So the next time you’re feeling dehydrated get a drink to keep your brain hydrated.

A human head remains conscious for about 15 to 20 seconds after it is been decapitated.

Nerve impulses to and from the brain travel as fast as 170 miles per hour.

The brain operates on the same amount of power as 10-watt light bulb. Your brain generates as much energy as a small light bulb even when you’re sleeping.

Your brain uses 20% of the oxygen that enters your bloodstream. The brain only makes up about 2% of our body mass, yet consumes more oxygen than any other organ in the body.

The brain is much more active at night than during the day.

Scientists say the higher your I.Q. the more you dream. While this may be true, don’t take it as a sign you’re mentally lacking if you can’t recall your dreams. Most of us don’t remember many of our dreams and the average length of most dreams is only 2-3 seconds–barely long enough to register.

The brain itself cannot feel pain. While the brain might be the pain center when you cut your finger or burn yourself, the brain itself does not have pain receptors and cannot feel pain.

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Avoid Summertime Regression

By Huntington Learning Center

I

t’s a common problem among students: summertime regression. Studies show that most students lose at least some knowledge that they gained during the school year over the course of summer vacation. According to Paula Sandillo, Center Director of the Bethlehem Huntington Learning Center, a little effort can go a long way when it comes to helping children avoid significant regression during the summer months. “It doesn’t take eight hours a day of studying for your child to stay fresh,” says Sandillo. “Try projects and activities that make learning fun.” Sandillo suggests several ideas:

home during the summer months. Most libraries host a variety of programs and classes for children and teens— from history classes to science programs to book clubs for all different genres. For younger children, the library may offer fun classes, clubs and more.

Look for educational summer camps or programs. Check with your child’s school for educational summer camp ideas. Perhaps your budding scientist will enjoy your local nature and science museum’s summer series for youth. If your child enjoys reading, check out writing programs for children and teens at your local library. If your town has a university or college, investigate programs there, too.

Make reading a daily occurrence. Reading can be one of the most drastic regression areas, so develop a nightly reading routine for the whole household. Turn off the television and cell pones and have everyone in the family pull out their books or magazines for 30 minutes or longer.

If your child needs help, read together. Keep it fun—let your child choose the reading material when you go to the library.

Make library visits a weekly excursion. Whether your child is seven or 12, the library should be your home away from

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Request reading lists and activity sheets from your child’s teacher. Your child’s teacher can offer ideas to develop a realistic academic plan for summer. Ask for book recommendations based on your child’s reading level and request other activities your child can do with you or independently that will reinforce concepts learned this past year.

Summer is a great time for children to follow their

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interests and review what they learned last school year—and they can do so at a more relaxed pace.

“A summer learning routine doesn’t have to be rigorous, and it takes just a little creativity to come up with great antiregression activities,” says Sandillo. “Get your child involved in the process, and remind your child that a little work this summer will have a great impact when he or she goes back to school in the fall.”

Huntington Learning Center is a pioneer and leader in the tutoring industry. They tutor in academic skills, such as reading, phonics, math and study skills; and in advanced math and science subjects ranging from algebra through calculus and general science through physics.

Huntington also prepares students for state and standardized entrance exams, such as high school entrance exams and the SAT and ACT. You can reach them or learn more at HuntingtonHelps.com.

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Whatcha Sayin?

This is a group of words, that at first glance and first saying don’t make sense... but say them slowly and listen to what you hear to figure out what the phrase is.

- Ace Leap Lesson Height - Ace Lie Soap Eye - Ace Lope Oak - Ace Nose Dorm - Ace Pea Ding Tea Kit - Ace Tray Taste Who Dent - Ache Hand He Eye Pull - Ache Hick Kin Tub Hut - Ache Hood Sin Sew Fume Her - Ache Hop Pick Hat - Ache How Cue Later - Ache Leans Late - Ache Off Cores - Ache Up Puck Off He Answers on Page 11

3. Always carry a cell phone with you in case you get into trouble, you get lost, or your workout takes longer than expected. With that being said, always let someone know where you are headed, how long it should take, and when you plan to finish.

Road Safety Tips

By Kenrick Smith, K17Sport

W

ith spring knocking on our doorstep and race/training season fast approaching, I wanted to remind everyone of some safety precautions as we make our way outside to start on-theroad training. There is nothing like training outside in the spring and the effect it has on our senses and overall state of mind while we’re training.

It is literally sensory overload at times, but in a good way. We get to smell all the early blooming flowers, we feel the invigorating cool breeze (nature’s air conditioner to our overheated bodies), we see the trees starting to bloom, and we can hear the early morning birds awakening us to the dawn of a new day. With the energy of being outside pumping through our veins, we must not lose

focus of all the hazards around us as we hit the pavement either cycling or running. Here are some tips to remember as you enter the roadways this spring: 1. We should never assume a driver sees us. When we come upon an intersection, and there is a car waiting to cross, make sure they acknowledge you before you proceed through the intersection.

Also, we always have to make sure we look both ways before crossing.

Use caution around turns and over hills/mountains.

2. When running, always run against the flow of traffic and as far over on the shoulder as possible.

When cycling, ride with the flow of traffic and again stay as far over on the shoulder as possible.

4. Be familiar with the route you are taking. Either pre-ride the course in your car or take your workout easy when handling turns and hills (mainly for cycling). I had a bad experience and misjudged a tight turn, went right over my handlebars, and cracked the frame on my bike. Very expensive repair!!

5. Always pay attention to what is happening ahead of you. Look for pot holes, road debris, vehicles, potential hazards, and dogs/animals.

6. Always be prepared for the disgruntled motorist because they are out there. When they pass you while yelling or honking - remain calm, don’t retaliate, just wave and smile.

Enjoy the fresh air and the freedom of not having to be bundled up.

While enjoying this freedom out there on the road, be safe and train smart.

Kenrick Smith is local elite amateur triathlete inspiring others to reach for their dreams, and encourage them to live an active, healthy lifestyle. Follow him and share in the journey at www.K19Sport.com.

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Running for His Life

S

ome stories are inspiring because of a miraculous chain of events that led to an unpredictable outcome. The story I am about to tell you is certainly inspiring, but oddly enough, it isn’t inspiring for any of the usual reasons.

This story is about a regular guy doing a regular thing, and stumbling on one of his life’s great passions. His name is Gary Ward, owner of a local small business, Ward’s Oriental Rugs. It was there I met Gary, where he kindly shared his story about how going out for a run changed his life.

Flash back to 1980. Gary was a young man, navigating corporate America and family life with young children. He was overweight, although moderately active. He enjoyed regular games of racquetball with friends, but it didn’t seem to be doing much in terms of keeping him in shape.

As a regular at the YMCA, many of his friends were getting into running. He decided to give running a try while preparing for a business trip to Holland. After all, what better way to explore a new location and culture than on foot? He knew there would be no gym in Holland to get in

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By Laura Putt, Lehigh Valley Family

a workout, so he purchased his first pair of running shoes.

He was immediately hooked on the feel of running. The feeling of accomplishment after a run was the clincher.

What was, “Wow, I just ran 3 miles,” quickly became, “Wow, I just ran 26.1 miles!”. The extra pounds falling off his body was icing on the cake. While Gary was beginning to become thoroughly addicted to running, many of his friends were entering races and encouraged him to join them.

After 30 years, Gary today estimates that he has run about 1,000 races all over the world, and a total of 27 marathons.

When asked some of his favorite races, he mentioned the Big Sur in California as being one of the most picturesque, and The Marine Corps Marathon in Washington, D.C. as one of his favorites. Despite all of the beautiful and exotic locations where he has been able to run, Gary maintains that his favorite place to run is the Lehigh Parkway, which offers a little bit of everything -- different types of paths, a stream, woods, fields, and plenty of other like-minded folks in pursuit of their passion. For him, the trail is perfection and a real advantage to have in our community.

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It is important to point out that for Gary, it isn’t about the number of races he’s run, or being a stellar runner.

He is quick to admit that he was never the guy to win in his group. It is about the high he gets after a run. The experience of the event. The way that the discipline from his running routine carries over into his everyday life. The priceless camaraderie he has with his running mates, whom are now his best friends. It’s about the physical and spiritual health benefits a good run allows him. The effect fitness has on his body and mind. The list of perks goes on and on.

Today, Gary is in his early sixties. He still runs four to five days a week with a group of friends who meet in the wee morning hours. He still lifts weights at the Y after work and is in excellent physical health. This can all be attributed to his passion for running. While he has scaled back the number of races he runs, he is an avid mentor for those starting their fitness and running journeys.

A few times a month, Gary works a local running shop, where one might simply say that he sells shoes. In the bigger picture, Gary talks to customers about their fitness routines and encourages them to take baby steps. Many persons have come in wanting to become active, but feel overwhelmed by getting started. His advice is just to take a few more steps a day, and before you know it, you will be reaching your goals and reaping the benefits of physical activity in no time.

Gary is a true inspiration for all of us. His story is so ordinary, yet he is an extraordinary example of how simply trying something new can keep us youthful and engaged in living life to its fullest.

Answers from page 8 Brain Work-Outs Word Change Tree Free Flee Fled Cork Core Care Mare

Whatcha Sayin’ Answers:

- A Sleepless Night - A Slice of Pie - A Slow-Poke - A Snowstorm - A Speeding Ticket - A Straight A Student - A Candy Apple - A Kick in the Butt - A Good Sense of Humor - A Copy Cat - A Calculator - A Clean Slate - A Golf Course - A Cup of Coffee

Photo from The 2012 Marine Corps Marathon.

Running is increasingly popular. This year’s Marine Corps Marathon broke a record, filling ALL 30,000 entry spots in just over 2 hours!

Are you yearning to try something new? The Lehigh Valley is laden with opportunity. Whether you want to become more fit, try a new hobby, or pursue your love of the arts, you will surely find something to pique your interest on our calendar on pages 22-23, or online at LehighValleyFamily.com. There is no time like the present to re-engage or find another passion!

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www.LehighValleyFamily.com • Lehigh Valley Family

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Local Walking & Running Trails

Whether you are a beginner or competitive runner, there are plenty of beautiful places to run. You can also find many places to fit in at the Lehigh Valley Road Runners. They have group runs and programs for beginners, children and runners of all levels. Visit http://lvrr.org or LVRunningScene. com for more resources.

Bob Rodale Cycling & FitnessPark Mosser Road Trexlertown, PA 18031 www.LehighCounty.gov Cedar Beach Park Run through the rose gardens and around Muhlenberg Lake.

2600 Parkway Boulevard Allentown, PA 18104 www.allentownpa.gov/ Covered Bridge Park A beautiful park and sports complex on a creek in South Whitehall as well as an old covered bridge.

River Road Allentown, PA 18104 (610) 398-0407 D & L Trail - Asher F. Boyer Trail (Slatington-Northampton) A lovely 11 mile trail along the Lehigh River from Slatington to Northampton.

Main St., Slatington, PA 18080 or Route 329, Northampton, PA 18067 www.delawareandlehigh.org/

Did You Know? Lehigh Valley Road Runners sponsors a FREE Kids Series!

This is a FREE event offered to all children in the Lehigh Valley. Every other Saturday morning throughout the summer bring your kids over to Lehigh Parkway and register them to run in the Annual Kids Summer Series, an event just for kids! Children who run in 4 of the 6 events will receive a free t-shirt.

Learn more at LVRR.org/kidsseries

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Lehigh Canal Park Run from Allentown to Easton along the Lehigh River with multiple access points in Bethlehem and Easton. See website for details.

E Walnut St Allentown, PA 18109 www.delawareandlehigh.org Little Lehigh Parkway Run a 6 mile loop along the Little Lehigh in Allentown 2901 Fish Hatchery Rd Allentown, PA 18103 www.allentownpa.gov/ Ironton Rail-Trail Over 9 miles of converted railroad beds to trails Saylor Park , Coplay, PA 18037 www.irontonrailtrail.org/ Trexler Memorial Park Enjoy the 134 acres of Harry Trexler’s estate where he summered. Springhouse Road.

Allentown, PA 18104 www.allentownpa.gov/ Trexler Nature Preserve Over 1100 acres filled with streams, trails and wildlife.

5150 Game Preserve Road Schnecksville, Pa 18078 http://trexlernaturepreserve.org/ Wy-Hit-Tuk Park Run along the Delaware river just south of Easton.

S. Delaware Drive Williams, PA 18042 http://www.delawareandlehigh.org

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Eating for a Healthy Brain

By Vicki Bezems, Lehigh Valley Family

A

physically healthy brain is necessary for our ability to concentrate, remember, learn and use information to meet the challenges of daily living.

Regardless of age, we have to keep our brains physically fit. Children need healthy brains for learning and development, young adults need healthy brains to stay competitive and competent, and aging adults need to keep their brains healthy to ward off cognitive decline. Nutritious food, water and oxygen are all necessary to keep our mental processes operating effectively.

Nutrition is critical to brain function. According to the late Dr. James Joseph, former researcher with the USDA –ARS Human Nutrition Research Center on Aging (HNRCA) and head of the Neuroscience Laboratory at Tufts University, “The brain’s billion of neurons ‘talk’ to one another through chemical neurotransmitters that convey signals through neural pathways. Neurons that can’t get their message through signaling pathways are like cell phones that can’t get their signals through to other cell phones.” Proper nutrition is one of the factors that make it possible for the neurons to get their messages through.

The Brain-Healthy Diet Many components of food-- proteins, carbohydrates, fats and vitamins and minerals -- are crucial to brain development and function, and research shows the brain benefits from the

same nutrients as the heart. Anti-oxidants help maintain the oxygen balance in your brain. They can help beneficial oxygen reach your brain as well as combat the highly-reactive forms of oxygen called free radicals. (Source: http://www.fi.edu/ learn/brain/micro.html) Marylou Wieder, Clinical Nutrition Manager at Sodexo at St. Luke’s University Hospital, touts the benefits of blueberries, which are rich in antioxidants. Researchers have found that blueberries, sometimes called “brainberries,” help protect the brain from oxidative stress and increase learning capacity. The recommended amount of blueberries is at least one cup a day in any form -- fresh, frozen, or freeze-dried. (Source: http:// www.webmd.com/diet/features/eat-smart-healthier-brain)

Other foods that contain high levels of anti-oxidants are:

• Wild salmon. Rich in omega-3 essential fatty acids, which also contain anti-inflammatory substances. Other oily fish that provide omega-3s are sardines and herring. Eat four ounces, two to three times a week.

• Nuts and seeds. Good sources of vitamin E. Eat an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. It’s easy to remember walnuts; they look a little like tiny brains.

• Avocado. Almost as good as blueberries in promoting brain health, a fatty fruit that contributes to healthy blood flow.

(Continued on page 14)

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13

(Continued from page 13) • Whole grains such as oatmeal, whole-grain breads, and brown rice. Wheat germ, while not technically a whole grain, contains and vitamin E and some omega-3s.

• Beans stabilize glucose (blood sugar) levels. The brain is dependent on glucose for fuel, and since it can’t store the glucose, it relies on a steady stream of energy -- which beans can provide. Lentils and black beans top the list.

• Pomegranate fruit or juice offers potent antioxidant benefits.

Citrus fruits and colorful vegetables are also high on the list of “brainy” foods because of their antioxidant properties. But be conscious of the amount of sugar juices contain.

• Freshly brewed tea. Two to three cups a day -- hot or iced -- contain a moderate amount of caffeine which can enhance memory, focus, and mood and potent antioxidants which promote healthy blood flow. Bottled or powdered teas don’t offer the same benefits.

• Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhances focus and concentration, and stimulates the production of endorphins, which helps improve mood. One-half ounce to one ounce a day will provide all the benefits you need. Unfortunately, more is not necessary better.

they skip breakfast and go for long periods of time without food, this period of “semi starvation” can lead to physical, intellectual, and behavioral problems. Studies also show a link between skipping breakfast and overweight or obese children, adolescents, and adults. (Source: http://www.webmd.com/ food-recipes/most-important-meal) Wieder believes that skipping breakfast is all too common.

“Families don’t do breakfast these days. The ones that have breakfast do better,” she remarks. Another problem she observes is high school students stopping at coffee kiosks in lieu of eating a healthy breakfast.

The best breakfast foods are those that are rich in protein and good carbohydrates. Sugary foods will push your blood sugar up quickly and then let it fall.

Here are a few suggestions for a healthy breakfast:

Dietary Supplements and fresh fruit.

While it’s tempting to rely on pills to ensure that you get an adequate amount of anti-oxidants such as omega-3s, consuming these micronutrients through foods is a better option. If you want the full health benefits of omega3s, it’s best to get them from natural food sources like oily fish than in supplement form, according to studies published recently in the “Proceedings of the National Academy of Sciences.” (Source: http://www.nydailynews. com/life-style/health/omega-3s-fish-pills-studies-article1.1282414#ixzz2R1moc1ch)

If you can’t find time to sit down for a bowl of cereal, Wieder says her favorite substitute is instant breakfast powder, such as Carnation. Just use skim or low-fat milk, or whole milk for children 8 and under, and add banana, strawberries and vanilla.

Here are some quick, healthy breakfast ideas.

Some are grab-and-go:

Eating to Learn The fact that breakfast is the most important meal of the day, especially for children, is not news. Multiple studies from as far back as the 1950s have consistently shown that children who eat breakfast perform better academically than those who don’t. (Source: http://www.npr.org/templates/story/story. php?storyId=5738848) Kids’ growing bodies and developing brains rely heavily on the regular intake of food. When

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• Breakfast burrito: whole-wheat tortilla or pita pocket stuffed with scrambled egg mixed with salsa • 1-2 slices of whole-grain toast with melted low-fat cheese and tomato • Whole-grain cereals, hot or cold, like oatmeal or shredded wheat with low-fat milk, with low-fat milk or plain yogurt and 1-2 tablespoons of slivered nuts, fresh or dried fruit, and honey.

• Whole-wheat toast, 1 or 2 eggs, milk,

Fruit and cheese: Grab an apple, wrap 1 to 2 ounces of Cheddar in plastic, and toss ¼ cup of walnuts into a resealable plastic bag.

Peanut Butter Waffle: Instead of soaking a whole-grain or bran toaster waffle in syrup, cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter. You can also sprinkle on 1 tablespoon of raisins, sesame seeds, or extra peanuts for more fiber, which helps deliver the meal’s nutrients slowly and steadily.

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Morning Pizza: A slice of last night’s pizza is preferable to filling up on sugar or skipping breakfast. Or you could take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper. Broil it if you have the time.

Energy Bars: To substitute for a meal, an energy bar should have at least 3 to 5 grams of fiber and 10 grams of protein.

Odwalla, Kashi GoLean, and TruSoy are all good choices.

Because cereal bars usually have 2 grams of protein or less, kids can add a stick of Go-Gurt! and a sleeve of peanuts.

Egg McMuffin: If you must eat fast food in the morning, get an Egg McMuffin at McDonald’s. At 300 calories, it’s not a bad meal. Plus it has a good amount of lean protein from the egg and the Canadian bacon. To cut empty calories, remove the top half of the muffin. For additional fiber, add a fresh orange.

Cereal “Sundae”: A bowl of fiber-rich bran flakes (about 1½ cups) with 8 ounces of low-fat milk is an almost perfect breakfast. For the to-go version, replace the milk with lemon or vanilla yogurt and mix it in a portable container. Add ¼ cup of nuts or fresh or dried fruit, such as chopped pecans or blueberries to increase the fiber and vitamins.

Learning to Eat (Healthily) In order to teach children to eat well throughout life, start early and make eating healthy foods pleasant and fun.

Wieder reflects on her experience in health care nutrition, “When we see patients and try to get them into a healthy diet, how they’ve been raised elicits more vibes than any words we can offer. The habits that were formed -- the bad habits, negative events associated with a food -- they never want to go back to that food. If they have positive experiences with food, they go to that food.”

Water Hydration is another key factor in the foundation for healthy learning. In addition to maintaining the tone of membranes for normal neurotransmission, water is necessary to circulation, aids in removing wastes and keeps the brain from overheating. Dehydration can cause fatigue and dizziness and reduce cognitive abilities. Have your children keep a water bottle at their desk or remind them to take water breaks throughout the day. (Source: www.healthybrainforlife. com/articles/school-health-and-nutrition/feeding-the-brainfor-academic-success-how

Brain-Healthy Crunchy Granola Bites Ingredients

• 1 cup whole rolled oats • 1 cup wheat flakes • 1 cup pumpkin seeds • 1/2 cup honey • 1 cup dried cranberries • ½ cup dark chocolate chips

Directions:

1. Preheat oven to 400°F. 2. Spread oats, wheat flakes and seeds (or nuts) on a baking sheet. Bake until starting to brown, about 10 minutes.

3. Coat a baking sheet with cooking spray. Cook 1/2 cup honey in a large saucepan over medium-high heat, without stirring, until large foamy bubbles form and it starts to darken at the edges, 2 to 4 minutes. (The bubbles will start out small and increase to about 3/4 inch or larger when the honey’s done.)

4. Immediately pour the toasted oat mixture into the honey, add cranberries and chocolate, stir until completely coated.

Making sure mix isn’t too hot (potentially burning skin) take teaspoonsfuls of the mix and roll into bite sized balls. Place onto greased baking sheet and let cool for 30 minutes.

www.LehighValleyFamily.com • Lehigh Valley Family

15

Commonyms What’s a commonym you ask? A commonym is group of words that have a common trait in the three words/items listed. For example: the words; A car - A tree - An elephant... they all have trunks. These will make you think!

1. Loan - Pool - Great White 2. Clog - Pump - Flat 3. Rain - Fur - Trench 4. Silver - Tin - Nickel 5. Coffee - Oil - Air 6. Tulip - Lamp - Onion 7. Saturn - Dirty Shirt Collars - Newleyweds 8. Date - Cook - Phone 9. Spock - Suess - Phil 10. Fire - Soda - Safe Find the answers on page 21.

We’ve Been Working Hard So You Don’t Have To! Are you starting to get a bit anxious about summer? What to do with the kids, how to entertain them and also keep their brains engaged?

We’re parents just like you, facing many of the same challenges. To help us all have a fun, and dare we say educational, summer -- we have compiled 90 days worth of fun things to do.

Included in the list are places to go, rainy day activities, free things to do in the cummunity, and even 10 special “field-trips”.

Keep an eye out for the list, we’ll publish it on our website

by June 1.

Don’t Leave Town!

Your Expert is Right Here In the Valley

• Lower & Upper Limb Prosthetics • Free House Calls with Referral • Orthotic care • Full Service Laboratory Support • Detailed Patient Instructions • Superb Cosmetic Finishing • 24/7/365 On-call Availability

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Volunteering = Planting Seeds of Hope in Our Community

W

ant to get involved in the community and be the change you wish to see all around? The Volunteer Center of the Lehigh Valley has given a list of ideas, find one that speaks to your family and jump in!

Energy/Environment:

• Decorating Reusable Canvas Tote Bags for Grocery Store Customers – Research all the recycling opportunities in your town. Create a flyer listing community recycling information. Ask local supermarkets if you can set up an information table to distribute the bags and the flyers.

• Bird Feeders for Habitat for Humanity: Make bird feeders that will serve the dietary needs of birds that are threatened or endangered in your region, to be hung at homes built by Habitat for Humanity.

• “Lights Out!” Light-Switch Plates • Recycle your Own Paper: Turn old newspapers, paper, and junk mail into new recycled paper.

• Terrariums: Learn about ecosystems by building a terrarium, and use it to help teach others.

• Environmental Care Pledges: Add your own ideas to an Environmental Care Pledge, take your pledge, and come up with a list of steps you will take in order to keep it.

• Build a Bird Box: Help build a house for a local bird family.

• Flower Pots: Decorate a flower pot and plant seeds that will grow into beautiful flowers, to give to a local nursing home, senior center, or shelter.

• Clean Up, Spiff Up!: Identify an under-resourced school, city park, city cemetery, public housing development, or community center that needs cleaning up and spiffing up.

Clean up the grounds, re-paint benches, fire hydrants, or walls, paint a mural, plant flowers, clean windows, etc.

Development

• National or State Park Clean-Up: Volunteer at a park to clean up hiking, swimming, or picnic areas, or wildlife habitats such as waterways. This may include restoring trails, removing invasive species, updating park maps, or planting trees. Check with a National or State Park or National Wildlife Refuge to identify volunteer opportunities.

(Continued on page 18)

www.LehighValleyFamily.com • Lehigh Valley Family

17

(Continued from page 17)

Animals

• Dog and Cat Beds – Make hammock-style or bed-style dog and cat beds for residents of an accredited animal shelter.

• Dog/Cat/Rabbit Treats – Help stir up, cut up, and package some no-bake treats for dogs, cats, and rabbits at an accredited animal shelter.

• Animal Friends – Collect items to meet an animal shelter’s needs, such as pet food or toys.

• Toys for pets awaiting adoption and “Adopt Me!” bandanas for dogs in shelters

Community Assistance

• Winter Scarves for the Homeless • Toiletry Care Kits • Snack Packs – Decorate a brown paper bag with kind messages, and pack the bag with snacks to be donated through a food pantry.

• Thank-You Notes for Local Heroes – Firefighters, Police Officers, Soldiers • Sleepy Snack Sacks – Decorate a small lunch bag and include a healthy bedtime snack such as 100% juice boxes, granola bars, dried or fresh fruit. Include a story book in the bag.

Donate the bags to domestic violence or homeless shelters.

• First Aid Kits – Assemble First Aid Kits for families in shelters. Include items such as adhesive bandages, gauze pads, tape, antiseptic cream or ointments, antiseptic wipes, cold packs, tweezers, small scissors, thermometers, a flashlight and batteries. Include a flyer with local information including 911 and other police department and fire department numbers as well as simple first aid instructions such as when 911 should be called. Donate to shelters or your local social service department for distribution.

Children Helping Children

• No-sew blankets for children who are ill, moms of preemies.

• Pillow Pals – Decorate the hem of a new pillowcase and fill the pillowcase with a new small stuffed animal, book, toothbrush and toothpaste, pens or pencils and a pad, and a flashlight with batteries. Tie with a ribbon and label with gender and age. Pillow Pals can be donated to children in group homes, homeless shelters, or domestic violence shelters.

• Healthy Care Kits – Provide children with a new toothbrush, toothpaste, bar of soap, wash cloth and comb or brush to a child in foster care or a shelter. Pack the

18 May 2013

•

items in zip lock bag and include a small fun item such as a new small stuffed toy, cars, or stickers.

• School-Supply Backpacks • Replay – Collect gently used books, DVDs, computer games to donate to your local children’s hospital. Make sure that all items are only gently used or they can be new. Optionally, make baskets for children to take home when they leave the hospital, and make a card to go along with the basket.

• Birthday in a Box: Provide a birthday party for a group home or shelter, celebrating all birthdays that take place in a certain month. Make the party into a community event, bringing families from the community to celebrate their birthdays along with the children in the shelter. Package a birthday cake mix and frosting, a homemade card, an age appropriate gift. Include party favors, decorations and an old-fashioned party game.

SENIOR CITIZENS

• Birthday Cards or Letters for Seniors • Healthy Eating Placemats • Sharing Seniors’ Stories: Spend some time with senior citizens.

Listen to stories from their life and depict them in drawing or rhyme, keeping those stories alive.

• Games/Arts & Crafts with Seniors: Visit a local nursing home or senior center and help the seniors make necklaces, bracelets, model airplanes, etc.

• Games and Celebrations at a Nursing Home or Senior Center: Take an afternoon as a family to play games with seniors, perhaps even a tournament with other families. Or, bring a holiday celebration to these seniors, whether it’s tree on Christmas, Valentines on February 14th, or costumes on Halloween. (Bring lots of classmates and playmates to make the party lively.)

• Meals on Wheels - Animal Friends: Check with local Meals on Wheels and ask if any of their clients could use pet food.

Donate the pet food to the Meals on Wheels program for distribution with the seniors’ meals.

• Lend-A-Hand: Help seniors with minor repairs and yard work, or any chores that are too difficult for the seniors in their homes, such as hanging pictures, lifting boxes, or helping rearrange furniture. Distribute a Lend-A Hand Survey to assess seniors’ needs and wants.

www.LehighValleyFamily.com

Bring home high quality healthcare from compassionate and capable providers.

PSA HealthCare is a home care agency that provides nursing and home health aide care to special needs children and adults in Lehigh, Northampton, Berks, Montgomery and Schuylkll Counties. PSA has a team of caring professionals with the technical skills, knowledge and commitment to provide the highest level of quality care.

Barstools, chairs, table tops, table bases, banquet chairs and tables and more!

PSA specializes in providing care to technology dependent children and adults.

Call today for your free in home evaluation.

Allentown 1605 N. Cedar Crest Blvd, Suite 109 Allentown, Pa18104 610-439-5700 • www.psakids.com

National Tour…Two Nights Only!

For your restaurant, business or home we have it all. Save money at our online store at OutdoorRestaurantSeating.com

UTDOOR Restaurant Furniture Mon., June 10 & Tue., June 11 - 7 PM - $60/$55 Sponsored by The Express-Times, 69.1 WFMZ-TV, Carrabba’s Italian Grill and Adams Outdoor Advertising; Butz Broadway Performance Series; Capital BlueCross Family Series

453 Northampton Street, Easton, PA 610-252-3132 . 1-800-999-STATE Order online www.statetheatre.org

Allentown, PA

610-994-1686

A

spring in your step, the flip of a flirty hem, and a little flair for your wardrobe are just what these spring-into-summer fashion trends promise to deliver. With styles that can carry over from the boardroom to the boardwalk, your fashion update will be anything but boring and dull. Try a few delightful dresses, flattering shorts, and a gorgeous red lip for those sunny days. A three-quarter sleeve blazer just cries out for coziness on those cooler nights.Trade out your peep toe platforms for comfy Birkenstocks so you can keep right in step with these fashion updates.

The return of the dress. Sporty, swingy, flirty, and

fun, the dress is back in a big way. From floral a-line frocks, to belted shift dresses, there is a gorgeous dress for every body type. You surely know the rules already: If your body shape resembles a pear (bigger on the bottom, smaller on the top) go for an A-line dress which highlights your flatter stomach and great looking shoulders. Bonus, these frocks are flirty, fun, and conservative enough for work. If you’re more of an apple shape (think thinner arms and legs but a bit rounder in the mid-section), look for belted fashions to create the illusion of a trimmer waist. Or look for an empire dress to float smoothly over any bulges that you’d rather not see. If you are lucky enough to have a great hourglass shape (you’ll see a more slender waist with wider hips and shoulders), spring for fitted shift dresses that will showcase your great curves.

Floral dresses with fuller skirts in bright colors look great for the work day, especially with a skinny belt and kitten heels. A shift dress with a coordinating three-quarter sleeve blazer is perfect for those airy offices. Add an element of surprise with a ballet flat rather than a stiletto heel. Ditch the blazer and don a pair of wedge sandals to transform your simple work silhouette to a fun style for dinner out with the girls or date night with your other half.

Loose-fitting Bermuda shorts. Bermuda shorts

have made quite the comeback for this season, but forgo the tropical patterns in favor of pale denim, crisp white, Photo courtesy of PennyPincherFashion.com

Have a Spring Fashion Fling

By Amanda Furbeck, Lehigh Valley Family Fashionista

or slouchy, silky blacks. These flattering shorts are more conservative than your traditional denim cut-offs, and look exceptional with lace tops and billowy blouses. If your workplace is on the relaxed side in the summer, try a pair with a matching blazer, sandals, and a silky top, for an effortlessly polished style that will keep you cool and comfy.

find just the right shade of red for your skin tone for a look that is striking, classic, and simply gorgeous. A matte red lip can dress up just about any outfit. Keep the rest of your makeup simple and neutral, with soft, dewy skin. Oversize sunglasses will protect your peepers and your delicate eye area from sun damage. This classic look is perfect for any style.

Tunics over pants. Nothing says fancy-free like a flowy

Keep your style fresh and new with a few other add-ons this spring and summer. Lightweight, see-through tops over a simple tank are cool yet conservative, while conservative pencil skirts keep the look office friendly. A bright handbag gives you mega mileage as a style update, so don’t be scared to invest if this is your only fashion piece this season. Look comfortable and chic with a pair of reinvented Birkenstock sandals, but wear them with a more structured outfit for a style that says put-together, rather than woodsy. Keep wearing your wide stripes and luxe leather from spring, but throw in a few bright colors and chunky bracelets, too.

Choose your favorite style pieces for a look that is just right for you, and always wear them with a burst of confidence and a gorgeous smile.

tunic over a slim-fitting pair of capris or jeans. Think Oriental style mini-dresses or billowy brights against crisp white bottoms. This style looks great with your favorite wedge sandals – you might even try a pair in nude if you want to elongate your legs. Not to let the style cat out of the handbag, but here’s a hint for autumn: tunics and dresses over pants are likely to stick around for fall, so invest wisely in a top that will take you through several seasons.

Red lips and statement sunglasses. Channel your

inner Audrey Hepburn for summer with a striking red lip and a pair of statement sunglasses. Experiment until you

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Come and shop Tuesday through Friday 10am - 5pm Saturday 10am- 4pm

610-351-1058

5573 Hamilton Blvd.

Wescosville, PA 18106 DivineResale.com

www.LehighValleyFamily.com • Lehigh Valley Family

proceeds benefit

of the Lehigh Valley 21

May 4

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Family Fun Fest featuring Radio Disney Ultimate Field Day is an Easter Seals Fundraising Event.

It is a giant field day with 12 sports activities stations for everyone to enjoy, including Putting Green, Soccer Kick, Basketball Shoot, Wii Games, Baseball Fastpitch, Football Toss, Big Wheel Challenge.

12:00 pm – 3:00 pm. Ag Hall, 302 N 17th Street. http://www. esep.easterseals.com/F3.

May 5

Competitive 5-K Run and fun walk supporting the mission of the American Lung Association in PA. Rodale Fitness Park, Mosser Road, Trexlertown Pennsylvania http://www.lunginfo.org/lvwalkrun. 8:00 am – 12:00 pm.

May 5

Kids Cinco de Mayo Day at America On Wheels Museum. 5 North Front Street. Fun for all ages! Activities included with museum admission. Reservations preferred; call 610-432-4200 http://www.americaonwheels.org

May 11

Cinco De Mayo at JellyBean Town, USA. 1pm – 3pm “Mommy & Me Time” (Celebrate Mothers Day early with your child); $5/child includes craft and playtime in the village. Call (610)248-0549 to reserve your spot.

52 South Main Street, Nazareth, PA 18064. www.jellybeantownusa.com/open-playevents

May 10-11

Spring Open House, Rodale Institute. Cannot wait to get your hands in the dirt? We have everything you need to get your organic garden going and growing. Certified organic plants, compost, seeds, tools and more! Enjoy organic snacks, play some games and check out our farm! Self-guided tours available. Rodale Institute, 611 Siegfriedale Road, Kutztown Pennsylvania.

May 10 10:00 am – May 11, 2013 at 5:00 pm.

Thru May

Enjoy the exhibit “Wonderful Woodies of Years Gone By”, America on Wheels Museum’s Auto Art Gallery and the Restoration Learning Center…mothers receive FREE admission today for Mother’s Day! Admission: Adults $8, Seniors $6, students 13-16 $4 and children 12 & under and members FREE. Become a museum member today and enjoy unlimited admission all year round! www.americaonwheels.org 610-432-4200 Children 12 & under FREE on Sundays and seniors (62+) FREE the first Thursday of every month year round.

5 North Front Street. http://www.americaonwheels.org.

May 18

“Native American Heritage Day,” at The Museum of Indian Culture, an event just for kids and their parents that celebrates Native American crafts and lifeways. Children will interact with Native American culture in hands-on workshops that will teach primitive pottery making, archaeology, Native American social dancing, nature walks, bow and arrow/atlatl (spear thrower), American Indian frybread, dogbane string-making, corn husk dolls, dreamcatchers, and much more. Artifact displays and flintknapping. 10 AM to 5 PM. Pre-registration is required by May 11, 2013. 610-797-2121.

May 18

Enjoy down-on-the-farm fun with the young ones in your life in Historic Bethlehem. Events are entirely free for children and emphasize hands-on learning in a historical context. 1461 Schoenersville Rd. http://www.historicbethlehem.org.

10:00 am – 1:00 pm.

May 24-27

Mayfair Festival of the Arts, the Lehigh Valley’s premier multidisciplinary arts festival. The works of painters, dancers, jewelry designers, photographers, drummers, set designers, sound mixers, trumpeters, sculptors, guitar players, storytellers, potters, sax players, singers, wood workers, actors, comedians, bead makers, glass artists, clothing designers, and many, many others. Culinary artists and those making art for the garden.

Allentown Fairgrounds, 17th Street, Allentown. mayfairfestival. org. Every day from May 24 – May 26 - 10:00 am – 9:30 pm, May 27- 10:00 am – 7:00 pm.

Thru May

In May, Quiet Valley Historical Farm comes alive with new baby farm animals. This is a unique opportunity to see and touch a

variety of baby farm animals: baby chicks, bunnies new lambs with their soft, woolly fleece, or the frisky baby goats, and baby piglets with their funny little noses. Meet Quiet Valley’s cow, Bossie, and get to know our workhorses, Gunther and Wilhelm.

Children always love the hay jump in the barn, and they can play some of the traditional games enjoyed by past generations as well as Pony rides. Children’s show daily at 1 p.m. Everyone will enjoy a ride in the wagon pulled by our Clydesdale draft horses.

347 Quiet Valley Rd., Stroudsburg PA 18360. quietvalley.org May 18, 10:00 am – 4:00 pm; May 19, 2013 at 12:00 pm – 4:00 pm; May 25, 2013 at 10:00 am – 4:00 pm; May 26, 2013 at 12:00 pm – 4:00 pm.

May 28

Lehigh Valley Family Reader Appreciation Day. We invite you to come to the America On Wheels Museum to meet our staff and enjoy the museum. Held from 10am – 4pm. Entrance into the museum will be free for all our readers and their families. Exhibits are always changing and there will be the Wonderful Woodies of Years Gone By as well as the new Antique Car Restoration exhibit. There is ample, safe parking at the museum. Please join us at America On Wheels, 5 North Front Street Allentown, PA 18102, AmericaOnWheels.org or 610-432-4200 for more info.

Celebrate May!

Have silly celebrations at home with the kids, here is your inspiration: • May 1: Dance Day • May 2: National Day of Prayer • May 3: Lumpy Rug Day • May 6: No Socks Day • May 12: Mother’s Day • May 14: Chicken Dance Day • May 5-11: Drink More Water Week • May 20-26: Backyard Games Week May is: • National Hamburger Month • Clean Air Month • Family Wellness Month • Grapefuit and Kiwi Month • National Barbeque Month • Military Appreciation Month • Get Caught Reading Month