B !4-Lancaster Farming, Saturday, October 11,2003 Consuming Thoughts by Fay Strickler Penn State Extension Home Economist for Berks Co. Water is critical for athletic performance. As a nutrient often overlooked, water is essential for all body functions and is of spe cial concern to all athletes during periods of strenuous exercise, es pecially in hot surroundings. Just as an engine needs coolant to keep it running well, so does your exercising body. Without enough water you become weak and your body can overheat. Your most important nutri tional goal should be to prevent dehydration. Dehydration in creases the risk of heat injuries such as heat cramps, heat ex haustion and potentially fatal heat stroke. Drinking water be fore, during and after practices and events is essential to prevent dehydration even though you may not be thirsty. Students often ask what and how much should I drink on the day of an event or practice? You need to experiment during prac tice to find out what works best. Start with these recommenda tions: Before activity: (2 hours be fore) drink 1-2 cups of water, then 5-15 minutes before the event drink 1 cup cool water. (Cool drinks empty from the stomach more readily than warm drinks and help performance). During activity (every 10-15 minutes) drink Vi cup to 1 cup cool water or as often as possible. After activity; (After cooling down) drink any of the following: water, fruit juice or drinks, sports drinks, carbonated soft brinks, and eat foods high in water con tent such as grapes, watermelon, and citrus fruits. Water bottles are provided for most athletic events. You should have you own container and not share bottles to avoid spreading infectious diseases. This is espe cially important at indoor events in the winter such as basketball and volleyball when flu and cold viruses are prevalent. If water is not provided, place a filled water bottle in the refrig erator the night before a game or practice and take it with you in a small cooler. Should I use water, sports drinks, fruit juice or soft drinks? Compare Prepaid Phone Cards Carefully LEESPORT (Berks Co.) Price per minute doesn’t tell the whole story 1021 minutes for $2O. There may be other charges, taxes, and fees in the fine print at the bottom or on the back of the card. Some are connection fees, monthly maintenance fees, and extra fees for using pay phones or calling cell phones. A connection fee of 59 cents per call on a card of 2 cents per minute costs you 30 minutes if anyone or an answering machine answers your call. If your card has a three-minute minimum, you will be charged for three minutes even if you only talk for 30 seconds. This call would cost you 33 mintues (66 cents) and you talked for 30 seconds. The minutes disappear quickly when these charges are on your card. Look for the cards that don’t have these extra charges. Drinks containing 10 percent or greater sugar concentration such as carbonated soft drinks; fruit juices such as orange and apple; and juice drinks can cause cramps, nausea, bloating or diar rhea if used right before an event. These drinks, especially fruit juice, are fine to use as a fluid re placer after an athletic event. Sports drinks such as Gateraid that contain 6-8 percent glucose (a compound that makes up sugar) and electrolytes (sodium, chloride and potassium) are used by the body as quickly as water. They do not cause intestinal problems. For endurance events (activities lasting 90 minutes or more such as bicycling), sports drinks can provide energy to working muscles and help keep body fluids in balance during long-lasting exercise. Most teens athletes are not en durance athletes. Plain water will sufficiently meet the fluid re placement needs for most. If you feel it’s important to use sports drinks, there is no harm in doing so. Sports drinks are often the “in thing.” The important issue is that you drink. How do I know if I am getting enough to drink? The best and most practical indicators are the color and amount of urine pro duced. Look for clear, light-col ored urine, and frequent urina tion. Those are signs that your body is getting enough fluid. Dark colored urine and infre quent urination are clues that in dicate more fluids are needed. These signs are not always reli able if you are on medication or taking vitamin supplements that can cause the urine to be more concentrated or discolored. Some sports require weigh-ins before and after activity which gives you the coaching staff a way to measure water loss during an activity. What should I drink at times other than practice and game days? Water! It’s the smart choice. Resource: A Sports Nutrition Guide for Teens by Sue Travis and Len Marquart. CAP $3.50* Each Sheepberry Farms Wins Champion Fleece HALIFAX (Dauphin Co.) Sheepberry Farms, Halifax, was awarded the Grand Champion fleece at York Interstate Fair, which was conducted in mid- September. Exhibitors from Pennsylvania, Maryland, and several other states entered wool representing the many variety of sheep pro duced in the east. Sheepberry Farms is owned and operated by Terry and Christine Flanagan. The Flana gan’s raise several different breeds of sheep: Border Leicester, Rambouillet, Suffolk, Tar ghee, and commercial crossbreed. The fleeces shown at the York Inter state Fair represented one year’s growth, which started after shearing in 2002. The grand champion fleece was produced by a natural color Border Leicester ram. Border Leicester wool is a coarse wool, but soft to touch, with high lus trous curly locks. The Flanagan’s entered a total of 13 fleeces and took seven first place ribbons, two second place, three third place, and one fourth place award. Two of the first place fleeces were also awarded a re serve champion ribbon for indi vidual wool classifications. The Flanagan’s take great pride in the quality of the wool produced at Sheepberry Farms. Prize-winning fleeces start with a ALLENTOWN (Lehigh Co.) The fail conference on Strength ening Families First is scheduled at the Days Inn and Conference Center, Allentown, Thursday, October 23. The conference will focus on the state of marriage and family today and examine local commu nity and government initiatives responding to the President’s Ini tiative to promote healthy mar riages, strengthening fami- ___ lies, and building positive ”” relationships. The conference will in clude speakers Scott Stan ley, Ph.D., co-founder of PREP, Inc., featured on Oprah, 20/20, Good Morn ing America, etc.; Chris Gersten, principal deputy assistant Secretary for the administration for Chil dren & Families (ACF) in the U.S. Dept, of Health & Human Services; Julie Baumgardner, executive director of First Things First, a one of a kind grass roots organization dedi cated to strengthening families in Chattanooga, Available At Lancaster Farming, 1 East Main St., Ephrata, PA PLUS Shipping & Handling $2.50 Add’t Cap and Shipping @ $4.00 Each Phone 717-626-1164 Strengthening Families Workshop Terry and Christine Flanagan with their grand champi on fleeces at the York Interstate Fair. healthy wed maintained sheep flock, careful shearing, and prop er storage. Wool is mostly protein and can be damaged by illness to the sheep, improper or poor nu trition, extreme weather condi tions, and stress. Approximately 300 sheep and lambs reside on the 80 acres of Sheepberry Farms, along with seven llamas, a few chickens, some cats, and one Border collie dog. In addition to the livestock, the Sheepberry Farms has pro duced prize-winning flowers, such as dahlias and iris. The Tenn. In addition break-out ses sions will feature other regional and local speakers. Closing the conference will be a panel discus sion allowing for questions and answers. Strengthening Families First is the vision of the Berks County Healthy Marriage and Family Coalition. The Strengthening Families First Conference is gear ed to people and agencies inter SHIRTS / SWEATSHIRTS^ Shirts • 100% Cotton Denim Long • 90% cotton - dark Sleeve Blue with embroidery • Embroidery Blue & Black with Lancaster Farming • Lancaster Farming Logo L • Button-Down Collar ® .. • Lett Shirt Pocket 125 " Medlum ’ • Stone Bleach Blue $27.50 - X Large $2O - Small, Medium, Large $22.50 - X Large Plus $4.50 Shipping & Handling Costs QSS Phone 717-721-4416 Or Mail Your Order To: Lancaster Farming RO. box 609LFS 1 East Main St., Ephrata, PA 17522 Or Stop @ Office -1 East Main St., Ephrata, PA Saves Shipping Cost! Flanagan’s raise about IS variet ies of dahlias and 12 varieties of iris. “Fanning is a real adventure,” comments Christine Flanagan, “most people can not appreciate the intense labor needed to pro duce the many items so plentiful that we use every day besides food and clothing.” To help educate the non-farm ing public the Flanagan’s per form wool spinning and weaving demonstrations, teach workshops for schools and tourist centers, and open their farm to school and church field trips. ested in promoting and strength ening healthy marriages and families. Cost of the conference is $75 and includes breakfast and lunch. For more information or to make reservations, call Nan Bucci (610) 289-8900, extension 238 or Cheryl Guthier (610) 376-6988. Sweatshirts
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