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National Bike Month - May 2014 May 01, 2014
In this issue
Cycling as a Family: Make Cycling Fun

Cycling as a Family: Make Cycling Fun

Bike riding together as a family is a great way to bond outdoors and makes exercise fun for everyone.  When starting out keep the end in mind. In this case your goal is a child who says something like, “This is FUN!” This may take frequent stops and snacks, so that they’re eager to participate the next time around. So, what are the key ingredients to making bike riding fun and helping your child develop a positive attitude toward the sport?

Pre-Ride Prep

  • Choose Beginner Terrain: Start in your child’s comfort zone, which is likely a flat, paved path, away from traffic, a few miles long.
  • Helmet Fit: Bike helmets are a must! They should fit snugly and not rock side to side or back and forth. Helmets should sit level and low on the forehead, about 1-2 fingers between chin and strap. Do the yawn test; ask your child to yawn big and the helmet should pull down on the head. Make sure you set an example by wearing yours too!
  • Saddle Height: Kids like to have their seats low when starting out, but make sure their leg is almost fully extended in the 6 o’clock position so they can get enough power while peddling.  
  • Dress in Layers
  • A-B-C Check: Make sure the tires have air, the brakes work and the chain has plenty of lube to work properly.
  • Tools: Make sure you bring sunscreen, plenty of snacks and water, a first aid kit and a bike tool kit in case you get a flat tire.

Tips for the Trail

  • Keep Instructions Brief
  • Review Basic Skills: Braking and hand signals.
  • Use Powers of Observation: Tell children to use their eyes and ears to “Stop, Look and Listen” to avoid potential hazards.
  • Enjoy a SPECIAL treat
  • Watch Your Child for Cues: Are they hot or tired?
  • Be Positive
  • Review Traffic Safety: The National Highway Traffic Safety Administration has said that children under 10 years old do not have the maturity to make decisions necessary to ride safely in the street and are better off riding on the sidewalk. (Check to see if it is legal to ride on the sidewalk in your town.)

These suggestions are also great for new bike riders of any age. Have fun!

Hydrate and Refuel

Hydrate and Refuel

It’s important to stay hydrated and refuel while maintaining a healthy and active lifestyle. Try staying hydrated and fuel your tank with these nutrient and water-rich foods.

 

  • Melons - Made up of 90 percent water, melon is an ideal recovery food, it replaces glycogen stores quickly.
  • Berries -These gems contain up to 92 percent water and are rich in anthocyanins, which give them their deep hues and reduce post-workout inflammation and joint pain. 
  • Soup - It contains sodium, the most important electrolyte to replace. Choose brothy varieties or one with vegetables, which offer nutrients to round out the electrolyte mix.
  • Grains - As they cook, grains such as quinoa, rice, and oatmeal soak up water, which your body absorbs during digestion. Oatmeal’s soluble fiber also sucks up cholesterol.
  • Sweet Peppers - At 92 percent water, these are among the most hydrating of all vegetables. They’re also packed with vitamins A and C (one red bell pepper has 253 percent of your daily value).
  • Lettuce - Iceberg leads the pack at 96 percent water, but other varieties, such as romaine, are more nutritious and nearly as aqueous.
  • Cucumber - A cucumber is as water-rich as lettuce, and its peel contains silica, which promotes elasticity in joints, skin, and fingernails.
  • Celery - At 95 percent water, it’s low in calories and high in fiber, both of which can aid in calorie management.

Mouth guards and you

Mouth guards and you A lot of our patients play sports, and now is a great time to remind all of you to take care of your mouth while participating in sports — especially contact sports such as soccer, football and basketball. Only by using a mouth guard can athletes avoid serious mouth and jaw injuries.

Sugar Hides in Unexpected Places

Sugar hides in unexpected places. Here's a list of some foods to steer clear of to avoid unwanted calories and improve your athletic performance.

 

  • Juice -It may be all natural, but without the fiber of the fruit, you’re drinking pure sugar. Stick to four to six ounces for your morning fix.
  • Sauce – BBQ sauce is one of the biggest offenders, often with eight grams of sugar in just one ounce. Beware of teriyaki, peanut, and other commercial sauces as well
  • Cereal - Most are brimming with added sweeteners. Read the labels carefully or you’re looking at 14 to 20 grams of added sugar.
  • Yogurt- Fruit-on-the-bottom varieties are full of added sugar; some have 26 grams in 6 ounces. Go with plain (preferably Greek for more protein) and add your own fruit.
  • Tea and Lemonade - Sweetened teas and ­lemonades can drop a 48- to 50-gram sugar grenade into your system with every pint you guzzle.
  • Bread - Many processed breads have about two grams of added sugar per slice. It adds up, so look for those with closer to zero. Rye is a good choice.
  • Tomato Products - Sugar cuts the acidity in pasta sauces (seven grams of sugar per half cup) and ketchup (six grams per ounce). Look for varieties with no sugar added.
  • Crackers - Some popular multigrain crackers have zero added sugar while others have a teaspoon (four grams) per serving. Go for the former.
  • Lite Salad Dressing - Manufacturers add sugar to make up for reducing the fat. Opt for oil-and-balsamic-vinegar blends.
  • Protein Bars - Something has to make that pure protein palatable. Guess what it is? Fifteen to 20 grams of sugar. Use sparingly.

Snacks for Healthy Teeth

Snacks for Healthy Teeth Concerned parents often ask us about which kinds of snacks are best for a child's teeth. While most know that candy is not always the best choice, many parents are confused about which kinds of after-school snacks can actually be beneficial for teeth. Left to their own devices, children might pick the sugary snack that comes in colorful packaging. There are, however, choices that are much better for your child's teeth.

Did you know???

Did you know???

Fred Birchmore circled the globe by bicycle in 1935. The entire trip, through Europe, Asia, and the United States, covered forty thousand miles. He pedaled about 25,000 miles. The rest was traveled by boat. He wore out seven sets of tires.






May is National Bike Month, and is celebrated from coast to coast; it is the opportunity to celebrate the reasons we ride our bikes! Whether you bike for the environment, health and fitness, or for fun we applaud you! If you don’t ride we encourage you to give it a try.



In celebration of National Bike Month we will be holding an opportunity drawing during the month of May and will be drawing for great prizes at the end of the month.  Our grand prize is a new Scott Atacama Hybrid 21-speed bike perfect for the pavement and some light off-road riding too!

How do you enter to win?

     * Come into our office for 1 raffle ticket

     * Ride your bike to our office for a “grab bag” prize and 2 raffle tickets

     * Play “Bike Month Bingo” and play 5 raffle tickets for every row completed during the month of May.

We look forward to seeing you here!






 

Quotable Quotes

“I have always struggled to achieve excellence, one thing cycling has taught me is that if you achieve something without a struggle it’s not going to be satisfying.”                 

-Greg LeMond






What did the flower say to the flower bud that was learning to ride a bike?


"Petal!"






Quick Links
Email: lakearrowheaddentist@verizon.net
Phone: 9093370705
Web: http://www.lakearrowheaddentist.com
402 S Grass Valley Rd, Lake Arrowhead, CA, 92317