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Top Ten Summer Healthy Tips For Kids
by Shae Gawlak (Fit to be Kids)


1. Never skip breakfast – breakfast is the most important meal of the entire day. Make sure to eat nutritious foods that support your physical activity for the day as well as for bone, muscle, & brain growth; like a bowl of oatmeal, with fresh fruit & almonds, along with some scrambled eggs and a cold glass of milk.

2. Eat plenty of fresh fruits & vegetables daily – make sure ½ of your plate is filled with fruits and veggies with each important meal (breakfast, lunch, dinner).

3. Always stay hydrated – replace sugary sports drinks & sodas with water; add slices of fresh fruit like strawberries, lemons, limes or watermelons to your water for a delicious flavor. Staying hydrated prevents heat related illness: symptoms are headache, cold sweats, exhaustion, nausea and/or vomiting, and diarrhea.

4. Wear sunscreen – apply sunscreen about every 2-3 hours and more often when in or around water.

5. Wear sunglasses – wearing sunglasses blocks up to 99% of UV rays which can easily damage the eye because of sunburn.

6. Get plenty of rest – during the hot summer heat, making sure you get plenty of rest is important to prevent heat exhaustion while playing outside, take frequent shaded breaks. Getting 8-10 hours of sleep every night is important for recuperation and growth.

7. Good oral hygiene – make sure to brush your teeth every morning and every night before bedtime. Seeing a dentist every 6 months is imperative in order to prevent major dental issues – poor dental hygiene causes other health problems, mainly with digestion.

8. Stay Active! – find activities you enjoy; like riding your bike, swimming, playing sports with your friends; a minimum of 60 minutes of daily physical activity is recommended for all children.

9. Wear safety gear – when riding your bike, skateboarding, roller skating or blading always make sure to wear a helmet, elbow & shin guards and appropriate close toed shoes.

10. R.I.C.E. – if you experience an injury from being physically active make sure you get enough REST, apply ICE and COMPRESSION to the injured site, and keep the injured area ELEVATED.

Fit to be Kids is a non-profit organization providing physical activity, nutrition counseling and life coaching programs to low-income/at-risk children and their families. Their health and wellness curriculum is designed to educate the public and to provide a local resource for reducing health risks of childhood obesity within the community. Their programs incorporate mind-body-spirit practices that provide children and families with life-long skills. Through physical activity, nutrition counseling and life coaching programs; their mission is to promote positive reinforcement of change, reduce problematic health risks, increase obesity awareness, and improve overall wellness for families.

Check out the Fit To Be Kids Website:

Saturday, August 11, 2012 / “1st Annual 1.5 Mile F2BK Dance-Walk-A-Thon!”
Begins @ 9am-2pm at El Toro Park in Lake Forest, CA
Fit to be Kids has partnered with local companies, as well as Mission Hospital, to bring our 1st Annual 1.5 Mile F2BK Dance-Walk-A-Thon to this community. It begins at El Toro Park, walks through The Arbor shops and ends back at the park for fun, food & games. We need your support so please come join us for some F.U.N. & help us with the fight against childhood obesity! We are here to encourage, empower & educate by Getting kids healthy…Keeping kids fit! You can register or donate online @