FRIDAY FOLDER: may 29

Highlights of the Week

Studying since February for their competition on May 2nd, the Anaheim Hills 6th Grade Pentathlon Team was thrilled to learn that they had placed 1st overall in the 2015 6th Grade Orange County Pentathlon! The team also earned 2nd place in the Super Quiz Relay and amassed 30 individual medals in all subjects including science, history, math, and literature!

Congratulations to the North Tustin MVP athletes Sofia R. (Soccer), Karishma R. (Volleyball), Nadia A. (Basketball), James K. (Golf), Ryan H. (Basketball), and Andrew L. (Football & Soccer)!

Historic Anaheim students close the 2014-2015 performing arts season with concerts featuring songs such as "Shake it Off," "Ode to Joy," "Shoo Fly," and the Pink Panther theme.

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Contributed by Rebecca Stokes, Fairmont Private Schools

SNACKTIME: healthy nutrition habits for the whole family

Dietary Guidelines for Americans, produced by the U.S. Department of Health and Human Services, recommends a tasty Mediterranean-style diet for promoting good health and preventing disease. The basis of this nutritional recommendation comes from traditional dietary preferences in Greece, Southern Italy, and Spain. Families can enjoy a super healthy plant-based diet of vegetables, fruits, nuts, legumes (beans, peas, and tofu), and whole grains without giving up meat.

In fact, an analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean-style diet provides a host of benefits. The diet helps reduce risks of heart disease and cancer, as well as Parkinson's and Alzheimer's diseases.

Key components of a Mediterranean-style diet:

• Eat primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts (tofu = soybeans = plant).
• Replace butter with healthy fats, such as olive oil.
• Use herbs and spices instead of salt to flavor foods.
• Limit red meat to no more than a few times a month.
• Eat fish and poultry at least twice a week.

Practical tip #1
Keep nuts like almonds, cashews, pistachios, and walnuts handy for a quick snack.  Pair with fruit or whole grain crackers for convenient after school snacking.

Practical tip #2
Dip celery, carrots, or cucumbers in hummus.

Select natural peanut butter instead of brands with added hydrogenated fat. Try blended sesame seeds (tahini) as a dip or spread for bread. A Mediterranean food guide is available on Health Facts for You, a fact sheet prepared by UW Health.

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Submitted by Leslie Kay-Getzinger, MS RD
Regional Dietitian for Nutrition Management Services Company

Image credit: Nazareth Healthcare

BOOK REPORT: five summer must-reads for young adults

During the school year, students perpetually read and analyze a variety of texts. Summer provides a great opportunity for students to deviate from the required reading list and engage in books of their own choosing. To establish a love of reading, students should be encouraged to explore their own literary tastes and preferences. Check out these renowned bestsellers for summer reading inspiration!

Alice in Wonderland, Lewis Carroll

Lewis Carroll’s adventure story, riddled with nonsense and confusion, begins with a young girl’s daydream of tumbling down a rabbit hole into a magical land of talking animals, wild tea parties, and disproportionate limbs. Alice tries to make sense of  Wonderland and the characters she meets, but the more she tries to solve their riddles, the more frustrated she becomes. Alice in Wonderland captures the essence of growing up and the confusion young people face while transitioning from childhood to adulthood.

The Aviary, Kathleen O’Dell

The Aviary follows a Victorian girl named Clara who has been cloistered away in a crumbling mansion. Clara soon discovers that there’s more than meets the eye to the mansion and the pet birds living in the aviary outside her window. When a new neighbor moves in across the street, Clara becomes intrigued with life outside and begins investigating the strange  happenings around the mansion.

The Invisible Man, H.G. Wells

Written by a student of science, The Invisible Man delights budding science fiction readers with scenes of great chases, escapes, and trickery only capable by an invisible man. An overarching theme of isolation follows the character of Griffin as he creates an invisibility elixir and becomes forever concealed. However, Griffin soon discovers that life as an invisible person is not as simple as it appears. Disasters ensue, leaving the invisible man on the run, isolating himself even further.  

Where the Red Fern Grows, Wilson Rawls

The classic tale of boy and boy’s best friend, Where the Red Fern Grows reveals the resilience and determination of one young man as he achieves his dream of raising competitive coonhounds in the Ozark Mountains. Meshed with triumph and heartbreak, Billy’s adventures with his young pups display the friendship and grit of which young people are capable.

The Princess Bride, William Goldman

What do you get when you mix a beautiful princess, a friendly giant, a penniless farmhand, and a revenge-driven swashbuckler? Adventure and intrigue are the result, making The Princess Bride an excellent novel for any fantasy reader. The story follows two lovers, Buttercup and Westley, who are separated by fate but brought back together with the aid of several heroic, and sometimes comedic, characters. Sword fighting, castle-storming, true love, magic, and more; William Goldman’s epic adventure contains something for everyone.

Visit the Fairmont Pinterest board Literary Genius for more young adult reading recommendations!

Contributed by Rebecca Stokes, Fairmont Private Schools

Images by Wikipedia, Goodreads, The Collector's Library

SNACKTIME: why children should stay away from energy drinks

Seeking to gain a competitive edge in sports, 6^th through 12^th grade students are attracted to heavily marketed sports and energy drinks.  Unfortunately, there is confusion about the difference between the two products, which can lead to potential health risks, especially to children. Before diving into this dilemma, understand that water is the most effective means to replace a body’s lost fluids.

Sports drinks that are high in carbohydrates help replenish the body's depleted stores after prolonged exercise (60 minutes or more). Sports drinks help maintain the body's electrolyte balance and provide carbohydrates for additional energy. On the other hand, energy drinks contain stimulants in various combinations, such as caffeine and guarana (an herb containing caffeine). Labels can be confusing to read, and a single bottle may contain two to three servings of the drink with total caffeine content exceeding 400 to 500 milligrams per can or bottle.  This substantial amount of caffeine is too much for anybody, particularly a child.

By comparison, the average cup of coffee contains about 150 milligrams of caffeine while a cup of cocoa contains about 15 milligrams of caffeine per 8-ounce cup. Adverse effects associated with caffeine consumption in amounts of 400 milligrams or more include nervousness, irritability, sleeplessness, increased urination, abnormal heart rhythms (arrhythmia), decreased bone levels, and upset stomach. The caffeine contributed by energy drinks can cause a number of harmful health effects in children, including effects on the developing neurologic and cardiovascular systems.

According to the American Association of Poison Control Centers, poison centers received 2,810 reports of exposures to energy drinks in 2014. More than 1,600 were children age 18 and younger. The American Academy of Pediatrics recommends that children and adolescents do not consume energy drinks. Also, the American Medical Association supports banning the marketing of energy drinks to children under 18.

Want a competitive edge? Eat healthy, stay hydrated, and get enough sleep. The bottom line is to avoid energy drinks as they pose potential health risks for children and teenagers.

See Sports drinks: Better than water?  A tip from the Mayo Clinic

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Submitted by Leslie Kay-Getzinger, MS RD
Regional Dietitian for Nutrition Management Services Company
Image by Mother Nature Network

SNACKTIME: Healthy Meal and Snack Suggestions for Keeping Your Student Athlete Strong and Fit

Maximize Your Students’ Athletic Performance and Recovery with Meals and Snacks that Make Sense!

Start the Day Strong with Breakfast
Food is fuel. The body needs protein, carbohydrates, and fat at every meal.  Most food contains a combination of each of these nutrients. Whole grain cereal and milk (dairy, soy, or almond) contribute carbs and protein with the right amount of fat. Protein is important for building muscle. Good sources of animal protein include eggs, turkey bacon, and dairy products. Vegetarian sources include tofu and nuts (PB and jelly anyone?)

Carbohydrate Fuels Muscle Cells
Carbohydrates, stored in the body in the form of glycogen, power muscles during exercise and replenish the liver after physical activity.  Maximize glycogen reserves during meal time with complex carbohydrates such as whole grain rice, potatoes, quinoa, potato, corn, sweet potato, and legumes (baked beans anyone?)

High carb snacks include yogurt, whole-grain bagels with peanut butter, fruit or juice, energy bars, and trail mix (nuts, dried fruit, seeds and maybe some dark chocolate chips). Lean meat combined with vegetables and a starchy side dish (potato, rice or whole grain) balance out the dinner.

Hydrate
What you drink is as important as what you eat. Staying well hydrated is essential for sustaining optimal energy levels, as well as preventing muscle cramping and maintaining a safe core body temperature. Yogurt, soup, smoothies, fresh vegetables, and fruits (especially watermelon) all have a high fluid content. Drink plenty of water and stay away from drinks that have heavy amounts of sugar or other forms of sweeteners.

Food is Fuel
Athletes should eat throughout the day to maintain high energy levels. It is recommended to have a healthy meal or snack every three to four hours and avoid long stretches of time without eating.

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Submitted by Leslie Kay-Getzinger, MS RD
Regional Dietitian for Nutrition Management Services Company

FAIRMONT FIVE tips to stay healthy during the holidays!

As holiday festivities fill the calendar in December, we want to provide some helpful tips to protect your children’s health.

1. Make sure they wash their hands and don’t share cups or utensils. This habit is especially important during family gathering, visits to the shopping mall, eating at restaurants, and attending other large gatherings.

2. Balance indulging in holiday treats with eating healthy snacks and meals. The daily allowance of fruits and vegetables provides the nutrition needed to fight germs and maintain energy. Have these healthy snacks available for your children during parties where sweet treats are the main fair.

3. Keep the holidays fun and healthy by making sure your children receive adequate rest times and plenty of sleep. Think of quiet activities such as craft making and baking in the kitchen to offset rushing around and attending large parties. Remember, the immune system needs 8.5 to 9 hours of sleep each night.

4. Dress appropriately when seasonal temperature changes are apparent. Keep sweatshirts, beanies and jackets handy for cooler mornings, overcast afternoons and chilly nights.

5. Don’t let exercise take a holiday break. Create holiday traditions that involve running, hiking, playing sports or engaging in other activities. For example, the whole family can participate in Wii games that involve plenty of moment and fun competition.

Have a happy and healthy holiday season!

Contributed by Doug Fleischli, Fairmont Private Schools
Image credit: Destiny In Bloom 

CHALK TALK benefits of after school programs

After school programs offer a safe and rewarding atmosphere for children to excel in their existing talents and skills. They also provide exciting opportunities for children to be introduced to new interests related to art, sports and academic subjects. Under professional supervision, children appreciate engaging in fun activities that contribute to their personal, academic, physical and social development.

The increased time spent in participating in academic activities in an informal setting naturally pays off in good grades. It also offers insights as to understanding practical applications involving math, science, language arts and other subjects. For example, Fairmont offers Robotics and Engineering with Legos - Gadgets and Gizmos, which enables elementary students to explore concepts of engineering, architecture and physics while building “real life” objects with Legos.  This is just one of many opportunities for children to enjoy the afternoon with friends while learning and discovering possible career interests.

For preschoolers who want to move, Fairmont offers age appropriate after school sports and dance classes.  From an early age, they develop skills and confidence necessary to excel in future organized sports and performing arts productions. For example there is a Pee Wee Dance and Creative Movement, which introduces little ones to rhythm, jazz, tap and ballet dance techniques.

After school programs help children appreciate fine arts and culture. From learning Spanish and French to exploring different art media using charcoal, art pencils, acrylics and watercolors, Fairmont students discover talents they thought they never had and take the first steps in becoming true global citizens.

In our busy world where time can be our most precious commodity, after school programs make any given afternoon become an exciting adventure.  It also reassures parents that their children are safe and having fun with their peers  while participating in a beneficial activity. 

Contributed by Doug Fleischli, Fairmont Private Schools

Image credit: King Tiger