Fit Kid
I. Read the text and translate the underlined words.
II. Find the English equivalents for the following Russian words:
Принимать участие, когда дело касается, лучший выбор, питательные вещества, чем старше вы становитесь, утолить жажду, источник, разнообразие, молочные продукты, без ограничений, густой сироп, сердце, могут сильно помочь, вычислять.
III. Answer the following questions.
- What is being fit?
- What does it mean “to be fit”?
- What are the rules of keeping fit?
- Why should kids eat a variety of foods?
- What do kids need to grow strong bones?
- What drinks should be limited?
- What can lead to unhealthy weight gain?
- What’s screen time?
- Should kids be active if they want to be fit?
- What do the fruits and veggies contain?
- What are Go Foods, Slow Foods and Whoa Foods?
- What foods should you eat? What foods shouldn’t you eat?
There's a lot of discussion these days about fit kids. People who care (parents, doctors, teachers, and others) want to know how to help kids be more fit. Being fit is a way of saying a person eats well, gets a lot of physical activity (exercise), and has a healthy weight. If you're fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends.
Kids can take charge, too, when it comes to health. Here are five rules to live by, if you're a kid who wants to be fit.
1. Eat a variety of foods, especially fruits and vegetables.
You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you're more likely to get the nutrients your body needs. Taste new foods and old ones you haven't tried for a while. Some foods, such as green veggies, are more pleasing the older you get. Shoot for five servings of fruits and vegetables a day - two fruits and three vegetables.2. Drink water and milk most often.
When you're really thirsty, cold water is the No. 1 thirst-quencher. And there's a reason your school cafeteria offers cartons of milk. Kids need calcium to grow strong bones, and milk is a great source of this mineral.You probably will want something other than milk or water once in a while, so it's OK to have 100% juice, too. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches. They contain a lot of added sugar. Sugar just adds calories, not important nutrients.
3. Listen to your body.
What does it feel like to be full? When you're eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don't notice when they need to stop eating. Eating too much can make you feel uncomfortable, and over a period of time, it can lead to unhealthy weight gain.4. Limit screen time.
What's screen time? It's the amount of time you spend watching TV, DVDs, and videos, playing handheld computer games, and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball, bike riding, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school work.5. Be active.
One job you have as a kid is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day.Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family.
Care of Your Teeth
I. Read the text and translate the underlined words.
II. Find the English equivalents to the Russian words and expressions.
Жевать, чётко, выглядеть самым лучшим образом, эмаль, кариес, заболевание дёсен, зубная боль, смешанныё вместе зола и мёд, огромный выбор, глотать, размером с горошину, не жалейте времени, станешь профи, неважно как.
III. Answer the questions.
- What ways are our teeth important?
- How does taking care of your teeth help us?
- How can you keep you teeth healthy?
When you get your picture taken, everyone says, "Say cheese! Smile!" So you do - you open your mouth and show your teeth. When you see the picture, you see a happy person looking back at you. The healthier those teeth are, the happier you look. Why is that?
It's because your teeth are important in many ways. If you take care of them, they'll help take care of you. Strong, healthy teeth help you chew the right foods to help you grow. They help you speak clearly. And yes, they help you look your best.
Why Healthy Teeth Are Important
How does taking care of your teeth help with all those things? Taking care of your teeth helps prevent plaque (say: plak), which is a clear film that sticks to your teeth. The film itself might not sound so bad, but it's very sticky, and it acts like a magnet for bacteria and sugar.
Like ants at a picnic, bacteria go crazy over the sugar on your teeth, breaking it down into acids that eat away tooth enamel, causing holes called cavities. Plaque also causes gingivitis (say: jin-juh-vi-tis), which is gum disease that can make your gums red, swollen, and sore. Your gums are those soft pink tissues in your mouth that hold your teeth in place.
If you don't take care of your teeth, it won't be long before cavities and unhealthy gums make your mouth very, very sore. Eating meals will be difficult. And you won't feel like smiling so much.
Before Toothpaste Was Invented
We're lucky that we know so much now about taking care of our teeth. Long ago, as people got older, their teeth would rot away and be very painful. To get rid of a toothache, they had their teeth pulled out. Finally people learned that cleaning their teeth was important, but they didn't have toothpaste right away. While you're swishing that minty-fresh paste around your mouth, think about what people used long ago to clean teeth:
- ground-up chalk or charcoal
- lemon juice
- ashes (you know, the stuff that's left over after a fire)
- tobacco and honey mixed together
It was only about 100 years ago that someone finally created a minty cream to clean teeth. Not long after that, the toothpaste tube was invented, so people could squeeze the paste right onto the toothbrush! Tooth brushing became popular during World War II. The U.S. Army gave brushes and toothpaste to all soldiers, and they learned to brush twice a day. Back then, toothpaste tubes were made of metal; today they're made of soft plastic and are much easier to squeeze!
Today there are plenty of toothpaste choices: lots of colors and flavors to choose from, and some brands are made just for kids. People with great-looking teeth advertise toothpaste on TV commercials and in magazines. When you're choosing a toothpaste, make sure it contains fluoride. Fluoride makes your teeth strong and protects them from cavities. When you brush, you don't need a lot of toothpaste: just squeeze out a bit the size of a pea. It's not a good idea to swallow the toothpaste, either, so be sure to rinse and spit after brushing.
How You Can Keep Your Teeth Healthy
Kids can take charge of their teeth by taking these steps:
Brush at least twice a day
- after breakfast and before bedtime. If you can, brush after lunch or after sweet snacks. Brushing properly breaks down plaque.- Brush all of your teeth, not just the front ones. Spend some time on the teeth along the sides and in the back. Brush away from your gums.
- Take your time while brushing. Spend at least 3 minutes each time you brush. If you have trouble keeping track of the time, use a timer or play a recording of a song you like to help pass the time.
- Be sure your toothbrush has soft bristles (the package will tell you if they're soft). Ask your parent to help you get a new toothbrush every 3 months. Some toothbrushes come with bristles that change color when it's time to change them.
- Learn how to floss your teeth, which is a very important way to keep them healthy. It feels weird the first few times you do it, but pretty soon you'll be a pro. Slip the dental floss between each tooth and up along the gum line. The floss gets rid of food that's hidden where your toothbrush can't get it, no matter how well you brush.
It's also important to visit the dentist twice a year. Besides checking for signs of cavities or gum disease, the dentist will help keep your teeth extra clean, and he or she can help you learn the best way to brush and floss.
It's not just brushing and flossing that keep your teeth healthy - you also need to be careful about what you eat and drink. Remember, the plaque on your teeth is just waiting for that sugar to arrive. Eat lots of fruits and vegetables and drink water instead of soda. And don't forget to smile!
What Sleep Is and Why All Kids Need It
I. Read the text and translate the underlined words.
II. Give the English equivalents to the Russian words and expressions.
Среднестатистический, чувствовать усталость, неспособен, неуклюжий, иммунная система, веки тяжелеют, температура немного падает, чувствителен, быть разбуженным, видеть сны, фильм ужасов, войти в режим, содержащие кофеин, зевать, боязнь темноты и одиночества, кошмары, слишком правдоподобный, бессонница, проблемы со сном, ночник, прижимается к тебе, за пару часов до сна.
III. Answer the questions.
- Why do people need sleep?
- What happens if your body doesn’t have enough time to rest?
- What are the stages of sleep?
- Why do people dream? Do they always remember their dreams?
- What are the rules of good sleep?
- What is the main reason for having trouble falling asleep?
- When do kids have many more bad dreams?
- How can you create sleep friendly bedtime space?
- What are sleep tips?
"Time to get ready for bed!" someone calls from the other room. Oh, no! You're really into the great book you're reading or that computer game that you're winning." Why do I have to go to bed?" you ask. "Sleep is boring, and I'm not even tired!" But sleep is more important than you may think. Maybe you can think of a time when you didn't get enough sleep. That heavy, groggy feeling is awful and, when you feel that way, you're not at your best. So if you're not too tired, let's talk about sleep.
Why You Need Sleep
The average kid has a busy day. There's school, taking care of your pets, running around with friends, going to sports practice or other activities, and doing your homework. Phew! It's tiring just writing it all down. By the end of the day, your body needs a break. Sleep allows your body to rest for the next day.
Everything that's alive needs sleep to survive. Even your dog or cat curls up for naps. Animals sleep for the same reason you do - to give your body a tiny vacation. Not only is sleep necessary for your body, it's important for your brain, too. Though no one is exactly sure what work the brain does when you're asleep, some scientists think that the brain sorts through and stores information, replaces chemicals, and solves problems while you snooze.
Most kids between 5 and 12 get about 9.5 hours a night, but experts agree that most need 10 or 11 hours each night. Sleep is an individual thing and some kids need more than others. When your body doesn't have enough hours to rest, you may feel tired or cranky, or you may be unable to think clearly. You might have a hard time following directions, or you might have an argument with a friend over something really stupid. A school assignment that's normally easy may feel impossible, or you may feel clumsy playing your favorite sport or instrument. One more reason to get enough sleep: If you don't, you may not grow as well. That's right, researchers believe too little sleep can affect growth and your immune system - which keeps you from getting sick.
The Stages of Sleep Stage 1 In this stage, your brain gives the signal to your muscles to relax. It also tells your heart to beat a little slower, and your body temperature drops a bit.
Stage 2 After a little while, you enter stage 2, which is a light sleep. You can still be woken up easily during this stage. For example, if your sister pokes you or you hear a car horn outside, you'll probably wake up.
Stage 3 When you're in this stage, you're in a deeper sleep, also called slow-wave sleep. Your brain sends a message to your blood pressure to get lower. Your body isn't sensitive to the temperature of the air around you, which means that you won't notice if it's a little hot or cold in your room. It's much harder to be awakened when you're in this stage, but some people may sleepwalk or talk in their sleep at this point.
Stage 4 This is the deepest sleep yet and is also considered slow-wave sleep. It's very hard to wake up from this stage of sleep, and if you do wake up, you're sure to be out of it and confused for at least a few minutes. Like they do in stage 3, some people may sleepwalk or talk in their sleep when going from stage 4 to a lighter stage of sleep.
REM
This stands for Rapid Eye Movement. Even though the muscles in the rest of your body are totally relaxed, your eyes move back and forth very quickly beneath your eyelids. The REM stage is when your heart beats faster and your breathing is less regular. This is also the stage when people dream!
While you're asleep, you repeat stages 2, 3, 4, and REM about every 90 minutes until you wake up in the morning. For most kids, that's about four or five times a night. Who said sleep was boring?
You're walking down the street and you pass a monkey in a green hat eating a donut. Suddenly you're in school - but why does your teacher have such big teeth? And how come you're wearing polka-dot pants?
No, this isn't a scene from a scary movie - it's a dream!
People dream during REM sleep, the period that follows the deepest stage of sleep. Everybody has dreams, although some people have a tough time remembering them. When you wake up can affect whether you can remember your dreams. If you wake up during REM sleep, you might remember everything about your dream. If you wake up during another stage of sleep, you might not remember a thing.
No one knows for sure why people dream. Some scientists think that dreams are your brain's way of making sense of what happened during the day. Others think that dreams allow your brain to sort through the events of the day, storing the important stuff and getting rid of the junk. Some scientists say that dreams are a clue to what you're worried about or thinking about.
How to Catch Your ZZZs For most kids, sleeping comes pretty naturally. Here are some tips to help you catch all the ZZZs you need:
- Try to go to bed at the same time every night; this helps your body get into a routine.
- Follow a bedtime routine that is calming, such as taking a warm bath or reading.
- Limit foods and drinks that contain caffeine. These include sodas, chocolate, and coffee-flavored ice cream.
- Don't have a TV in your room. Research shows that kids who have one in their rooms sleep less. If you have a TV, turn it off when it's time to sleep.
- Don't watch scary TV shows or movies close to bedtime because these can sometimes make it hard to fall asleep.
- Don't exercise just before going to bed. Do exercise earlier in the day - it helps a person sleep better.
- Use your bed just for sleeping - not doing homework, reading, playing games, or talking on the phone. That way, you'll train your body to associate your bed with sleep.
Bedtime Fears
For kids, feeling scared or worried at bedtime is one of the main reasons for having trouble falling asleep. A kid might be afraid of the dark or might not like being alone. If a kid has a good imagination, he or she might hear noises at night and fear the worst - when it's just the family cat walking down the hall.
As you get older, these fears usually fade. Until they do, make sure your room makes you feel relaxed and peaceful. Look around your room from your bed. Are there things you can see from bed that make you feel good? If not, add some. Display some family photos or other pictures that make you happy. You might even create a mobile to hang over your bed.
Nightmares
Have you been having any nightmares lately? Sometimes it's hard to fall asleep when you're afraid of having a scary dream that feels way too real. If the fear of nightmares is keeping you awake, try talking to your mom or dad. Sometimes talking about the nightmares (and even drawing a picture of them) can help you stop having them.
By the way, kids have many more bad dreams when they watch scary or violent TV shows or movies or read scary books or stories before bedtime. Instead of doing those kinds of things, try thinking good thoughts before bed. Imagine a favorite place or activity or think of all the people who care about you. Reading a peaceful book before bed (your parent can read to you, or you can read to yourself) or playing soothing music can help you have sweet dreams. Insomnia also can happen when you're worried about things. It's easy to feel stressed when you have tests at school, after-school activities, team sports, and chores around the house. If you're starting to feel overwhelmed - like it's all just too much - speak up. Your mom or dad can help you put some balance in your schedule. It may mean cutting out some activities so you have more free time.
If you feel too hot, too cold, hungry, or crowded, you won't get to sleep like you should. Prevent this by creating sleep-friendly bedtime space:
- Make sure your bed is ready for sleep and relaxing - not so jammed with toys and stuffed animals that there's no room for you.
- Turn on a fan if you're warm or pull on some socks if you're cold.
- Have a regular bedtime routine that includes a light snack if you often feel hungry when it's time to turn in.
Getting Help for Sleep Woes
Most of the time, talking with your parent is all you need to do to handle a sleep problem. Your mom or dad can help you improve your bedtime routine and help you be patient while you develop new sleep habits. But if a kid has really tough sleep problems, he or she might need extra help.
That could mean talking to a counselor or psychologist about stress or sadness the kid is feeling. If the kid's not really worried about anything, he or she could have a sleep problem. In this case, the answer might be to see a doctor who's a specialist in sleep. Some hospitals even have sleep labs, where patients come in and go to sleep so doctors can monitor their sleep and see what might be wrong.
Sleep Tips
Because so many people get insomnia, there has been a lot of research done on how to beat it. Lucky for you, right? Not all of these tips work for everyone, but one or two might help you.
- Write in a journal before you go to bed. This practice clears your mind so you won't have all those thoughts crowding your brain when you're trying to sleep.
- Sleep in a dark, comfortable room. Light signals your body that it's time to be awake, so you want to avoid it at night. But if you are really afraid of the dark, it's OK to try a dim night-light. And being hot and sweaty or shivering from the cold can easily keep you up.
- Don't sleep with a pet. This can be a tough habit to break, but your lovable dog or cat could be keeping you awake. As your pet cozies up to you or makes noise, it could wake you from a peaceful sleep. Try sleeping without your pet for a couple nights to see if you sleep better that way.
- Don't drink any caffeinated beverages (like soda or iced tea) after about 3:00 in the afternoon. Caffeine is a stimulant and might keep you awake.
- Don't exercise at night. Keep your exercise to earlier in the day - never within a couple hours of when you go to sleep.
- Once you're lying in bed, try a peaceful mind exercise. For instance, count backward from 100 with your eyes closed. By the time you get to 10 (yawn) we hope you'll feel very sleepy. And by 5, we hope you'll feel yourself drifting off ... 3, 2, 1, ZZZZZZZZZZZZZZZZ