I put together some suggestions for our "Girl Talk" girls and thought I would share them on my blog. They are pretty basic suggestions for a healthy summer, but we all need reminders sometimes:

Five Top Tips for A Healthy Summer

1. Get some sleep – Even if it is summer vacation, your body needs sleep to repair itself and to grow. Kids need about 10-11 hours of sleep. From age 12 and up at least 8 ½ hours is necessary, with regular bedtimes and wake up times, to help keep the body’s clock working well.
2. Eat colorful, natural foods – To get the nutrition your body needs, choose vegetables and fruits  in a rainbow of colors. Limit sweets and packaged foods.
3. Drink lots of water – The body is mostly made up of water (50-60%) and it is also necessary for the body to work properly. At about 1% dehydration, we slow down both mentally and physically. Thirstiness kicks in at 2 -3% dehydration. 6 - 8 glasses of liquid a day is optimum.
4. Wear sunscreen, hats, sunglasses and get extra vitamin C – Protecting your skin from sunburn starts from childhood, even one burn can increase the chances of getting skin cancer which is deadly. Sunscreen needs be reapplied every 2 hours or after swimming. Sunglasses protect your eyes from the UVA and UVB lights which can damage your eyesight. Vitamin C (in fruits and vegetables or in a supplement) helps protect your skin from the inside.
5. Get some exercise – With the nice weather, it’s easy to spend 30-45 minutes at least 3 times a week, getting some exercise. The body is built to move and it keeps your system working properly.