Girl Power 2013!

Happy New Year!

We have some very exciting Girl Power events happening in 2013.

Our Neighbourhood Recreation Program starts up again this Tuesday January 8th at a new location. We have moved across the street to St. Margaret's School where we will be located in the gym from 6pm-8pm. Girl Power NRP is FREE and open to all girls in grades 5-9 so come on out and have some fun with us.

Our next BIG event is ActiveU Girl Power Day on Monday January 28th, 2013 at the Lakehead University Fieldhouse. It will be a day where girls will have the opportunity to participate in a variety of sports clinics hosted by some of the Lakehead University Thunderwolves female athletes. The cost is $25 and to register you can call 625-8463 (course code #278287). Parents, it's a PA day so if you are looking for something for you girls to do, this will be the perfect way for them to spend the day.

Stay tuned for details regarding our 10th Annual Girl Power Conference happening on May 11th, 2013! It's our 10th year so we are planning something big! If you have any ideas or activities that you think we should include please leave us a comment in the comment box below.  

Upcoming Girl Power Events and Activities...

I just wanted to let you know about some upcoming Girl Power activities and groups that are going to be happening this fall. There is a little bit of everything for everyone! The events are outlined below however, if you would like more information about any of the programs don't hesitate to call our Girl Power Coordinator Melisa at 625-2891 or send her an email at mwalczak@thunderbay.ca.

FUN RUN

When: Saturday September 22^nd, 2012

Time: 9am

Where: Confederation College Fitness Centre

For: Girls ages 5-15

Cost: $20.00 (includes a T-shirt)

To Register: Call 625-TIME (8463)

Course code: #271087

This is a non-competitive event for girls ages 5-15 and is designed to promote fun, fitness and friendship. The entry fee of $20 includes a T-shirt, water, snack, and participation award. There will be different distances for different age groups and parents are encouraged to come cheer their girls on! The event will take place outdoors weather permitting otherwise it will be inside the Fitness Centre Bubble. There will be prize draws after the run and face painting for everyone.

GIRLS NIGHT OUT ADVISORY GROUP

When: Every second Wednesday of each month starting October 10^th, 2012 (excluding March)

Time: 6pm-8pm

Where: Canada Games Complex

For: Girls in grades 5-9

Cost: FREE!

To Register: Call 625-2891

Course Code: #271187

Only 12 spots available so register early!  Girls Night Out Advisory Group meets to discuss everything Girl Power. We brainstorm ideas for upcoming Girl Power events, play games, do crafts, try different sports, and talk about things such as, healthy eating, self-esteem, leadership and community involvement. The girls will have the opportunity to participate in a variety of activities and a healthy, nut free snack is provided. After the meeting is over the girls are able to go for a swim however, it is up to the parent/guardian to provide supervision at this time.

GIRL POWER NEIGHBOURHOOD RECREATION PROGRAM (NRP)

When: Every Tuesday

Time: 6pm-8pm

Where: Bishop Gallagher School

For: girls ages 10-15

Cost: FREE!

No pre-registration is required; this is a drop in program.

Girl Power NRP is a free, inclusive, afterschool program designed just for girls. The program emphasizes healthy choices, nutrition, physical activity, body image and other issues facing girls. There will be a variety of activities, from sports to crafts, along with some special guest speakers. Girls from all schools are invited to participate in the program.

Did we miss anything? Is there an activitiy or an event that you would like to see happen? If so leave us a comment below telling us what activities you would like us to plan next. 

A Cool and Tasty Treat to Try.

FROZEN YOGURT POPS

Prep time: about 1 to 2 hours

Ingredients:

       1 8-oz. container of your favorite flavor of yogurt

Utensils:

       small paper cups

       wooden popsicle sticks (available in craft stores)

       plastic wrap

Directions:

1.    Pour yogurt into paper cups. Fill them almost to the top.

2.    Stretch a small piece of plastic wrap across the top of each cup.

3.    Using the popsicle stick, poke a hole in the plastic wrap. Stand the stick straight up in the center of the cup.

4.    Put the cups in the freezer until the yogurt is frozen solid.

5.    Remove the plastic wrap, peel away the paper cup, and eat your pop!

Variations and suggestions:
-If you like, you can make this recipe using plastic ice-pop molds instead of the paper cups and popsicle sticks.

-Add in fresh or frozen fruit such as, raspberries, blueberries, mango or strawberries. Pour the fruit into the paper cups before pouring in the yogurt.

-For a cool-looking snack, fill your cups only halfway with one flavor of yogurt in Step 1. Follow Steps 2, 3, and 4. Remove your pops from the freezer, take off the plastic wrap, and spoon in another flavor of yogurt that's a different color. Put the plastic wrap back on and freeze once more. When your pops are frozen, you'll have two-colored treats!

What’s your favourite healthy summer time snack? Leave us a comment below and let us know!

Top 5 Reasons Girls Should Play Sports

From: http://kidshealth.org/kid/stay_healthy/fit/5_sports.html#cat120

Why play sports? You might say "to get exercise" and you'd be right. To have fun? That's true, too. But there's more. In fact, there are at least 5 more reasons. According to the Women's Sports Foundation, girls who play sports get a lot more than just fit.

1.    Girls who play sports do better in school. You might think that athletics will take up all your study time. But research shows exercise improves learning, memory, and concentration, which can give active girls an advantage in the classroom.

2.    Girls who play sports learn teamwork and goal-setting skills. Sports teach valuable life skills. When you working with coaches, trainers, and teammates to win games and achieve goals, you're learning how to be successful. Those skills will serve you well at work and in family life.

3.    Sports are good for a girl's health. In addition to being fit, girls who play sports are also less likely to smoke. And later in life, girls who exercise are less likely to get breast cancer or osteoporosis.

4.    Playing sports boosts self-confidence. Girls who play sports feel better about themselves. Why? It builds confidence when you know you can practice, improve, and achieve your goals.

5.    Exercise cuts the pressure. Playing sports can lessen stress and help you feel a little happier. How? The brain chemicals released during exercise improve a person's mood. Friends are another mood-lifter. And being on a team creates tight bonds between friends. It's good to know your teammates will support you — both on and off the field.

What sport(s) do you play? Is there a sport that you would like to try? Leave us a comment below telling us your favourite sport or one that you would like to try.

Are You a Girl Who Believes?

Hey Ladies! I wanted to let you know about a cool contest that I came accross. The information is below or you can check out http://www.meredithshaw.com/ for more details.

1. Upload a video (3 mins max) to YouTube telling us why YOU are a GIRL WHO BELIEVES

2. Send the link to girlswhobelieve@gmail.com
3. All Videos DUE by AUGUST 13th @ 12 am
4. Good Luck!!
5. The WINNER will receive a CAMEO in the Girls Who Believe MUSIC VIDEO; a piece of believe bling by Rock and Reverie; a $250 donation in your name to charity Girls Inc.

7 small changes you can make TODAY to promote a healthier lifestyle.

Eat well, get fit, and feel good about yourself!

Here are seven easy and practical things that you can do every day to help you make healthier choices. Remember, small changes make a big difference!

1.  Eat a healthy breakfast every day. Breakfast is the most important meal of the day. It provides your body with the nutrients that it needs to keep you going all day long. If you skip breakfast you may feel tired and unable to concentrate at school.  Some examples of a healthy breakfast include: a frozen fruit smoothie, a pita pocket with peanut butter and banana slices or yogurt with granola and berries.

2.  Enjoy more vegetables and fruit. Canada’s Food Guide recommends that kids ages 10-14 get 6-7 servings of fruit and veggies a day. Try adding a small salad to your meals, grab a handful of carrots or celery as a snack or try topping your morning cereal with ½ banana or berries. A serving size is smaller than you think, ½ cup of veggies, 1 cup of leafy greens or 1 piece of fruit is considered a serving size.

3.  Rethink your snack. Most people tend to reach for an unhealthy snack when they are feeling hungry between meals. Some examples of these foods include chips, cookies, chocolate bars, and doughnuts. Some healthier alternatives that will satisfy your hunger and provide you with the fuel you need until your next meal are: rice cakes with nut butter, crackers and cheese, a hardboiled egg or raw veggies with hummus.

4.  Make meals at home. Research shows that Canadian families on average eat out 520 times a year, since there is only 365 days in a year that adds up to eating out at least 1-2 times in a day! Yikes! Not only does that cost a lot of money it is also an unhealthy choice to make. Fast food is packed with calories, salt and fat, all of the nutrients that you don’t want. Instead try making meals at home with your family, pick a few of your favourite recipes, prepare and shop for ingredients ahead of time. Make extras so that you can have it for lunch the next day or better yet make even more and freeze it so you have ready-made meals that can just be pulled out of the freezer.

5. Choose water.  The human body is made up of 60-70% water and we can’t survive without it. Girls ages 9-14 need about 1.75 Litres of water a day, more if they are exercising. Try replacing high calorie, sugary drinks such as, pop or non-fruit juice with water. Water is a natural, refreshing, no calorie, no sugar drink. Fill a water bottle from the tap and keep it with you during the day, add a slice of lemon or lime for flavour. Keep extra bottles of water in the fridge to keep you cool on hot days.

6. Be Active Every Day.  Kids need around 60 minutes of physical activity every day. Walking to school instead of riding the bus, helping out around the house raking leaves or shovelling snow, joining a sports team after school, or going for a walk with your dog are all great ways to include more physical activity and exercise into your day.   

7.  Watch less TV. Limit T.V., computer and video game time to less than 2 hours a day. Studies show that Canadian kids are getting about 4-5 hours a day of screen time. The more you sit and watch T.V. the less active you are and harder it is to maintain healthy lifestyle choices. Instead of watching T.V. or playing on the computer, call a friend and go for a walk, dance to your favourite music or try a new activity with your family, such as a cooking class or hiking on a local trail.

Do you have any healthy lifestyle habits that you would like to share? Let us know by adding a comment below telling us what you do every day to be healthy.