Phil Parham (33 page)

Have you ever fought with your parents because you didn't want to take a nap or go to sleep when it was your bedtime? My mama told me that when I was a little girl, I didn't want to miss a thing, so I never wanted to sleep. Maybe you are like me and would rather go and go until you drop from exhaustion. But not getting enough sleep is not good for your health.

You need to get the right amount of sleep for a few reasons. Sleep helps our body and brain develop properly. Your brain needs sleep so that you can pay attention in school and remember what you're learning. Have you ever been in class and had a hard time focusing on what the teacher was saying? Well, you probably didn't get enough sleep the night before. Sleep also helps you to solve problems and be creative.

Our body needs sleep so we can grow big and strong. You may have heard that Popeye ate spinach to be strong, but I bet he also got a lot of sleep. Your muscles, skin, and even your bones need rest to be healthy.

One more thing. If you don't get enough sleep, your body can't fight off sickness very well. And I'm sure you hate being sick.

Toddlers need 10 to 12 hours of sleep a day, but when we get older we still need 8 hours a day to have the proper amount of rest. So the next time your parents tell you it's time for bed, snuggle up and get some shuteye. Your body will thank you for it.

1. What are some reasons your brain needs sleep?

2. Why do you need sleep?

3. How many hours of sleep do you get per night? Should you be sleeping more?

Make sure your room is completely dark when you go to sleep. Light signals the brain that it's time to wake up, so cut off those lights.

A Word from Amy

I have three boys, and whenever we go to the grocery store, they beg me to buy junk food to put in their lunch bags for school. I always tell them no and that it is my job to make sure they stay healthy. If I let them eat chips, cookies, and other sugary treats for lunch, I wouldn't be doing my job. Here are some healthy things I usually pack in their lunch boxes.

• A piece of fruit—apples, oranges, bananas, grapes, or any kind they enjoy eating.

• Turkey, chicken, roast beef, or peanut butter sandwiches, making sure to include a source of protein and to use whole wheat bread. I also use mustard rather than mayo because it is low in calories and has no unhealthy fat in it.

• String cheese or Greek yogurt. These snacks are a source of protein, calcium, and healthy fat.

• Almonds or some other kind of nuts. Nuts are a great source of healthy fat.

• Cut-up veggies. My kids especially love baby carrots. You can cut up broccoli, peppers, or cauliflower.

• Water. No lunch should be complete without it.

This is a sample of some healthy lunch-box ideas. Kick to the curb the snacks that are high in sugar and empty calories, and make sure your kids' lunch has the fuel they need to be strong, fit, and healthy.

1. What are some things in the list above that you would like to see in your lunch box?

2. What are some unhealthy things you are eating for lunch that you shouldn't be eating?

3. How can you make your lunches healthier?

Fill your water bottle mostly with ice in the morning before you pack it in your lunch box. By lunchtime, you'll have ice-cold water.

A Word from Amy

Do you wish that money grew on trees? I know I do. It would be nice if we didn't have to think about how much something costs when we go shopping. Unfortunately, your parents have to work hard to make the money they use to buy things for you. That's why they need to shop smart to feed you healthy foods.

Parents, I highly recommend that you buy in bulk things you eat weekly. Items such as frozen chicken breasts, apples, brown rice, salsa, spinach, spices, fish, peanut butter, and oatmeal can be purchased at wholesale clubs for less money than buying them at the grocery store. Kids, help your parents clip coupons out of the newspaper so they can save money on items at the grocery store. And if you are shopping together, keep your eye on the sale signs and let your parents know what's on sale.

Don't beg your mom or dad to take you through the drive-thru or out to eat at a restaurant. Eating out just one time a week can cost the same amount as a week's worth of groceries. Also, you don't always know what you're eating (or how healthy your meal is) at a restaurant because you aren't in control of the ingredients. Wouldn't you rather cook a meal together and enjoy it around your table as a family? If you do, you'll have more money to spend on other things, such as going to the movies or even taking a vacation.

And don't impulse shop. Go to the grocery store and buy only what you need. You'll stop yourself from spending more money than you need to.

1. What are some ways you can help your parents save money on their groceries?

2. Why is eating out a lot not good for your budget?

3. Why is impulse shopping bad?

Many websites, such as
www.couponmom.com
, teach how to save extra money using coupons. Find other sites and use them as a resource to help you eat healthier for less money.

A Word from Amy

Why do your teachers at school give you tests? To make sure you're learning what he or she is teaching you, right? Unless it's a pop quiz, you always have a chance to review your notes. You've learned a lot of tips reading this book. Today's “Challenge” is a review of some of those tips plus a few new ones. Make sure you study so you can pass your test to being healthy.

1. Drink a glass of water as soon as you wake up in the morning. It will start your body moving and flush out your pancreas.

2. Drink water all day. It will give you energy and keep you hydrated.

3. Kick the salt. It's amazing how good food tastes once you get rid of all the salt in your food. Use salt substitute if you need to.

4. Start eating fruits and vegetables (enough said!). Over 95 percent of Americans do not get enough fruits and vegetables. Don't be a part of that statistic.

5. Try to eat four to six small meals and snacks each day. Don't starve yourself. Fuel your body.

6. Combine protein, carbohydrates, and a small dose of natural fat in each meal.

7. Eat like a king for breakfast. This should be your largest meal of the day.

8. Activate your body. Get at least 30 minutes of movement in every day. Ride your bike, walk, or play sports. It doesn't matter what you do as long as you keep moving.

9. Cut out the soda. Even diet soda is bad for you because it's made with artificial sweeteners that aren't good for you.

10. Believe in yourself! You can do it. The power to change is within you.

1. Why is diet soda as bad for you as regular soda?

2. What should you combine with every meal and snack?

3. At what point during your day should you start drinking water?

Learning is a wonderful thing. On your path to good health, check out health-and-fltness books and magazines and keep learning more on how you can be healthy.

A Word from Amy