Friday, October 2, 2015

Cadette: Eating For Beauty

There are so many things you could do with this and so many options. Just think about healthy eating for healthy skin, the Dove initiative for seeing what you really look like and anything to build self-esteem about image. My girls were in 6th grade when we did this badge and believe me... it's an age when they need to start thinking seriously about how to eat right to prevent acne and ways to reduce stress. 


Know How Good Nutrition Helps Your Body Stay Healthy

Remembering Healthy Foods 
Have girls get into a circle, Leader starts with ball or beanbag says “Fruits are a great healthy food. A Fruit I like is…”  Then pass to next girl she must say what you just said plus add another fruit.  So the 2nd girl says "Fruits are a great healthy food. Fruits I like are apples and bananas", if girl can not think of one or forgets order have her sit down, continue around circle til last person standing. Start with a different type of healthy food. 

Types of food to use are: green leafy vegetables, colorful vegetables, grains, proteins (meat, nuts and beans)  fruit and dairy products.


Explore How your Diet Affects Your Stress Level

Play a game of How High Is the Sugar Content? (Price is Right)
Give each girl a pile of sugar cubes, we will line up a number of products, the girls all have to guess how much sugar they think is in that item using the sugar cubes. Once they all have guessed reveal the answer (have answers hidden under a cardboard piece that has how many grams wrote on it.)

We used the Cookie Order Form and talked about each Girl Scout cookie and the sugar content it has. We also discussed that Girl Scout cookies aren't "bad", but they are just like other sweet treats.. moderation is a best practice.



Fact for the girls: The American Heart Association recommends women only have 26 grams of sugar a day. So, make that comparison with some of the items.


Look at How Your Diet Affects Your Energy

Glow Sticks Yoga/Relaxation Workouts in the Dark


Give each girl two glow sticks and do the below moves and exercises:

  1. This partner stretch will allow the girls to be mindful of each other while they relax. Have the girls find a partner and sit on the floor. Say slowly and calmly to the girls “Face your partner, open your legs comfortably and touch your feet with your partner’s feet. Tell girls lean forward and grasp each other’s hands. One partner leans back, slowly pulling your partner forward. Now the second partner will lean back and pull their partner slowly forward.
  2. This exercise helps girls focus on breathing, helping them achieve rest and balance. Have the girls sit comfortably on the floor or mat. Slowly and calmly tell the girls “In the winter, bears hibernate in caves, sleeping peacefully. Sit up tall, close your eyes, and go inside. Through your nose, breathe in for a count of five, and then hold for a count of three. Breathe out for a count of five, then hold for a count of three.” Repeat this instruction 5 times. Then say, “Open your eyes and notice how you feel.” Be sure to allow girls time to finish each step after you say it.
  3. Have girl spread out so they can make big movements without hitting anyone. Explain that you are going to call out natural phenomenons. As each word is called out, the girls should use their body and their voices to act out the word however they choose. They should continue making the movements until you call out the next word. You can call out the words as slowly or quickly as you like.
    • Natural phenomena:
      • storm
      • cloud
      • tree
      • rainbow
      • tornado
      • waves
      • fire
      • river


Find out how what you eat affects your Skin

Set a timer for 1 minute and make a list of all the healthy foods you can think of; then do the same for unhealthy. Compare and think about the accuracy of your lists.

What promotes healthy skin:
The basic diet for healthy skin is as follows:

  • Avoid processed foods, choose natural foods
  • Eat plenty of fresh fruits and vegetables
  • Choose low fat sources of protein such as chicken and fish not steak and hamburger
  • Eat complex carbohydrates are like vegetables, skim milk, and whole grain cereals
  • Drink fresh, clean (bottled if necessary) water
  • Avoid sugar and simple carbohydrates which are things like candy, chocolate, biscuits, whole milk

Investigate How What You Eat Affects Your Sleep

Create a Poster where one side shows you sleeping perfectly. Use pictures, magazines, and words, whatever you need to show around you what it means to sleep soundly. On other side show yourself not sleeping well and all the reasons why that may be happening around that picture.

Fact for the girls:
Eating right and at the right time is necessary for the good sleep. Our body has its own internal clock, which sets our sleeping, and getting up times. Hormones of the body control and regulate this clock. The secretion of these hormones is effected by the way we eat and think.

Helpful tips to get a better night sleep:

  • Never go to sleep with full stomach, as it will cause heartburn and keep you awake.
  • Eat three or four hours before going to sleep.
  • Don’t go to bed with empty stomach, as it will trigger the glycogen to stimulate the brain to produce sleepless hormones.


FOODS THAT HELP SLEEP:
  • Tryptophan rich food: Tryptophan is the sleep inducing hormone and found in milk, banana, poultry products, oats, and in honey.
  • Snack: boiled eggs or vegetables:
  • Yogurt: It is one of the greatest sleep-inducing product and help for sleep if taken a bowl of yogurt before going to sleep.

FOODS THAT ADVERSELY AFFECT SLEEP:

  • High fats: foods with high fat content not only cause the increase in weight but also cause sleepless nights.
  • Spicy foods: Cause of heartburn or if you have acid reflux the digestive system get disturb and causes sleepless.
  • Chocolate and caffeinated foods: The caffeine and other stimulants present in coffee and chocolates activate the brain cells and keep the person awakened.
  • High protein foods: source of increasing brain activity and cause the sleepless nights. Before going to bed avoid the proteins snacks and protein foods.

3 comments :

  1. Thank you for taking the time to do this. This is exactly what I was looking for!!!

    ReplyDelete
  2. Thank you!!!! This is my first year as a leader and this helps so much!

    ReplyDelete
  3. This is fantastic! Thank you.

    ReplyDelete

Thanks!!