Summarize the following:
Healthy foods will keep your body fueled with the nutrients and minerals it needs. Eat meals with lots of fruits, vegetables, protein, and whole grains, and eat 3 meals a day. Aim for at least 5 servings of vegetables and 4 servings of fruit. Avoid foods high in cholesterol, salt, fat, and sugar, like junk food, fast food, candy, and soda. Carry a water bottle with you throughout your day, and refill it at water fountains as you finish it. Keeping hydrated is required for active girls! Make sure you drink extra water on days you have practice or games. Drink water until you don't feel thirsty. The amount will vary depending on how much you sweat, though you can drink around 4 cups (1 L). Your body will thank you! about 4-5 days a week to stay in shape. Sporty girls work out nearly every day, between practice and gym time. Stretch before and after your workouts to keep your muscles flexible and prevent injury. Do aerobic exercise to get your blood pumping every day for 30-90 minutes. You can also work on your balance, speed, and endurance.  Try things like swimming, basketball, and running. You can take a work-out class or recruit a friend to be your gym buddy. You need proper sleep to stay alert and do your best, either in school or during a game. Lack of sleep results in slower response time and low energy. Go to bed early, and set your alarm for at least 8 hours after you go to sleep. Avoid exercising 2-3 hours (or more) before bed. It can be difficult to sleep if you just worked out or came back from a late game. Your doctor can check your growth and nutrient levels to make sure you are healthy. Ask your doctor for tips on stretching, exercise, and healthy foods. In addition to your other friends, you can befriend the other girls on your team since you have a common interest. Introduce yourself, and talk to them before and after practice. You can watch sports games together and talk about your favorite players. You can also make friends with other girls who go to your gym.

summary: Eat 3 healthy meals a day. Drink about 8 to 10 glasses (2 L) of water each day. Exercise Sleep about 8-10 hours a day. Get an annual physical from your doctor to monitor your health. Make friends with other sporty girls.


Summarize the following:
Buy as little as possible and avoid items that come in lots of packaging. Start good habits on Earth Day and carry them through all year long. Here are a few ways you can reduce, reuse and recycle:   Support local growers and producers of food and products. These don't have to travel as far and so reduce greenhouse gas emissions. Take your drink container with you, and don't use any disposable plates or cutlery.  Recycle all the things you do use for the day or find other uses for things that you no longer use. Carry a cloth bag for carrying things in and recycle your plastic bags. Try making up a simple vinegar-and-water counter cleaner, or swapping out your bleach cleaner for a less-toxic orange-based one. Making your own cleaning products saves money and packaging. Homemade cleaning products also often work just as well as of industrial-strength chemicals.  A solution of half vinegar, half water can be used to clean floors, bathrooms, cabinets, counters, and just about anything else in your home. To remove stains from carpeting, clothing or other fabrics, make a paste with baking soda and water. Let it sit on the stain for a few minutes, then scrub it away with a toothbrush. Instead of using store-bought toys, help kids appreciate the beauty of reusing something old to make it fun and new. Tell kids to get creative and come up with their own ideas for how to make something around the house into a toy. Here are a few ideas:   Build a birdhouse or make a bird feeder to encourage the local bird population, which plays an important role in every ecosystem.  Turn used guitar strings into a centerpiece.  Make a basket from an old orange juice carton.  Convert an old floppy disk into a Starship Enterprise.  Wear a skirt made out of old umbrellas. Hold a garage sale, donate, or reuse household items. Many of us take up a lot of natural resources with stuff we don't really need, want or use. Ironically, there's a still lot of people who don't have basic necessities. Plus, a lot of your unwanted clutter can be used by local charities to resell for much-needed cash.  Another idea is to hold a clothing swap. This can be a fun, free way for friends, relatives, co-workers, neighbors, and the like to find new wardrobe finds. (You can combine with an Earth Day lunch or dinner, too!) Learn about product exchange communities like Freecycle and other alternatives. Instead of throwing out your food scraps, turn them into the soil for your garden. This process is called composting. Banana peels, egg shells, carrot tops and avocado skins don't belong in the trash, where they'll just end up in a landfill. To start composting,  Collect all of your food scraps (except for meat and dairy products) in a closed bin. Add leaves, sticks, grass clippings and other organic items to the mix. Turn the mixture every few days using a pitchfork. The compost will break down into a rich, brown soil after several months of turning.

summary: Reduce, reuse and recycle. Buy or make Earth-friendly cleaning products. Entertain kids with homemade crafts and toys. Sell or donate used items instead of throwing them away. Start a compost bin.


Summarize the following:
Write down a list that eliminates unhealthy snacks and incorporates healthy snacks you want to try. Do your best to stick to the list, while also keeping an open mind to trying new things. The unfortunate truth is that organic, sugar-free, and low-fat items are generally more expensive. If you rely on fresh fruits and vegetables, you may find that you’re shopping more frequently and having to replenish food items in larger quantities. This is where fresh fruit, vegetables, dairy, and fresh grains are stocked. The inner aisles carry processed and packaged foods such as potato chips, cookies, and frozen snacks.  Health food stores offer healthy options throughout the entire store. Feel free to wander unhindered! If you want a packaged snack, make sure to read the ingredients on the label. A label that claims it has all-natural ingredients does not always mean it is a healthy choice. A common example is all-natural fruit juice, which is actually high in sugar. Organic may be healthier, but it can still be an unnecessary and indulgent snack. Choosing a package of cookies just because they are organic will do nothing to improve your snacking habits. Stick with healthy food choices and avoid purchasing items that you can easily do without.
summary: Create a shopping list. Be prepared to spend more money. Keep to the outer rim of the grocery store. Read and compare the labels. Avoid indulgent purchases.