10 Great Ideas to Teaching your Kids about Earth Day!

Today, April 22 is Earth Day, but feel free to celebrate all week long with these 10 great ideas for teaching kids about Earth Day and what they can do to help take care of our planet.

1. Serve up eco-snacks. Mix up some trail mix (with raisins, sunflowers, peanuts, almonds, chocolate chips). Celebrating the global nature of the ingredients (raisins from California, chocolate from Africa, coconut from the Philippines) is a cute idea, but it's still a good idea to look for locally sourced ingredients whenever possible!

2. Make a nature craft. Try your hand at one of these cute nature craft ideas, (http://www.mnn.com/family/family-activities/blogs/nature-crafts-for-kids) or get creative and come up with your own eco-masterpieces.  

3. Host an Earth Day 5K (or 1K). This may seem like a big endeavor for Earth Day, but don't let it scare you. Even if you don't decide to do a big community-wide event, you can still challenge your friends and neighbors to a run or walk in honor of Earth Day. It's the perfect way to get out and enjoy the planet and the day.

4. Take a walk. If an organized walk or run is too intimidating, you can still get outdoors for a walk around the block or local park with your own family. Check out these tips for exploring the outdoors ( http://www.mnn.com/family/family-activities/blogs/how-to-explore-the-outdoors-with-kids ) with your kids.

5. Pick up a great green read. "The Lorax," "The Omnivore's Dilemma," "Seeds of Change," "The Giving Tree," "An Inconvenient Truth." There are so many great green reads to choose from. Check out MNN's book posts to find an old favorite or a new one to read in honor of Earth Day.

6. Plant a garden. Grab the kids, a shovel, and some seeds and hit the dirt with your family. Whether you plant one tomato plant in a pot or a large garden of fruits and veggies, gardening with your kids will teach them about the cycles of nature and the beauty of growing your own food.

7. Watch an eco-flick. Snuggle up on the sofa with your kids and your favorite brand of organic popcorn to watch one of these family friendly eco-movies. In the mood for a sobering documentary? Try a classic like Al Gore's "An Inconvenient Truth" or a newer film like "Lunch Line," "Waiting For Superman," "The Cove" or "Fat, Sick, and Nearly Dead."

8. Host an eco-swap. What better way to get rid of your old stuff than to give it to friends who will find another use for it? Gather up your friends and neighbors for a good old community swap where everybody brings a bag or two of stuff (clothes, toys, you name it,) and then goes home with a bag or two of newish items in exchange.

9. Recycle. Recycling is a great way for kids to get involved in taking care of the planet. Talk to your kids about the items that wind up in the recycling bin and how they can be recycled into new products.

10. Bring it home. Earth Day is the perfect day to talk to your kids about the green steps you take around the house to protect the planet and how they can help. Turning off lights and faucets, recycling, keeping the heat and air down low, and cleaning green are great ways to teach your kids about your family's impact on the planet, and the steps that you can all take to minimize it.

Why Four Workouts a Week May Be Better Than Six!

A common concern about exercise is that if you don’t do it almost every day, you won’t achieve much health benefit. But a commendable new study suggests otherwise, showing that a fairly leisurely approach to scheduling workouts may actually be more beneficial than working out almost daily.

For the new study, published this month in Medicine & Science in Sports & Exercise, researchers at the University of Alabama at Birmingham gathered 72 older, sedentary women, ages 60 to 74, and randomly assigned them to one of three exercise groups.
One group began lifting weights once a week and performing an endurance-style workout, like jogging or bike riding, on another day.
Another group lifted weights twice a week and jogged or rode an exercise bike twice a week.
The final group, as you may have guessed, completed three weight-lifting and three endurance sessions, or six weekly workouts.

The exercise, which was supervised by researchers, was easy at first and meant to elicit changes in both muscles and endurance. Over the course of four months, the intensity and duration gradually increased, until the women were jogging moderately for 40 minutes and lifting weights for about the same amount of time.
The researchers were hoping to find out which number of weekly workouts would be, Goldilocks-like, just right for increasing the women’s fitness and overall weekly energy expenditure.

Some previous studies had suggested that working out only once or twice a week produced few gains in fitness, while exercising vigorously almost every day sometimes led people to become less physically active, over all, than those formally exercising less. Researchers theorized that the more grueling workout schedule caused the central nervous system to respond as if people were overdoing things, sending out physiological signals that, in an unconscious internal reaction, prompted them to feel tired or lethargic and stop moving so much.

To determine if either of these possibilities held true among their volunteers, the researchers in the current study tracked the women’s blood levels of cytokines, a substance related to stress that is thought to be one of the signals the nervous system uses to determine if someone is overdoing things physically. They also measured the women’s changing aerobic capacities, muscle strength, body fat, moods and, using sophisticated calorimetry techniques, energy expenditure over the course of each week.

By the end of the four-month experiment, all of the women had gained endurance and strength and shed body fat, although weight loss was not the point of the study. The scientists had not asked the women to change their eating habits.
There were, remarkably, almost no differences in fitness gains among the groups. The women working out twice a week had become as powerful and aerobically fit as those who had worked out six times a week. There were no discernible differences in cytokine levels among the groups, either.

However, the women exercising four times per week were now expending far more energy, over all, than the women in either of the other two groups. They were burning about 225 additional calories each day, beyond what they expended while exercising, compared to their calorie burning at the start of the experiment.

The twice-a-week exercisers also were using more energy each day than they had been at first, burning almost 100 calories more daily, in addition to the calories used during workouts.
But the women who had been assigned to exercise six times per week were now expending considerably less daily energy than they had been at the experiment’s start, the equivalent of almost 200 fewer calories each day, even though they were exercising so assiduously.

“We think that the women in the twice-a-week and four-times-a-week groups felt more energized and physically capable” after several months of training than they had at the start of the study, says Gary Hunter, a U.A.B. professor who led the experiment. Based on conversations with the women, he says he thinks they began opting for stairs over escalators and walking for pleasure.
The women working out six times a week, though, reacted very differently. “They complained to us that working out six times a week took too much time,” Dr. Hunter says. They did not report feeling fatigued or physically droopy. Their bodies were not producing excessive levels of cytokines, sending invisible messages to the body to slow down.
Rather, they felt pressed for time and reacted, it seems, by making choices like driving instead of walking and impatiently avoiding the stairs.

Despite the cautionary note, those who insist on working out six times per week need not feel discouraged. As long as you consciously monitor your activity level, the findings suggest, you won’t necessarily and unconsciously wind up moving less over all.
But the more fundamental finding of this study, Dr. Hunter says, is that “less may be more,” a message that most likely resonates with far more of us. The women exercising four times a week “had the greatest overall increase in energy expenditure,” he says. But those working out only twice a week “weren’t far behind.”

-By Gretchen Reynolds

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10 things to look forward to with Spring Approaching!

Patio Dining

Sitting out with the grill fired up, anticipating a nice meal in the cool spring breeze!

The Brevity


Spring doesn’t hang around so long that you get sick of it. Instead, it leaves you wanting more and moves right on to the blistering heat of a Philadelphia Summer.


That Lovely Yellow Sheen


Who doesn’t like a thick layer of powdery yellow pollen on everything?


Open the Damn Windows


We can finally turn off the heat and get some fresh air in the house. It’s been getting murky in there.


Lighting Up


It’s time to dig out the lawn chairs, mix up some lemonade and fire up the fire pit on the back patio.


Spring Festivals


Festival Pier on the Delaware, It’s true! And of course, the Phillies playing every week : )


Summer Concerts


Can’t wait for Justin Timberlake, Jay Z, New Kids, Rihanna, etc.


Not Freezing to Death or Dying of Heat Stroke


It’s actually a bearable temperature instead of the blistering heat of summer or the freezing snow we’ve just experienced.


Flip Flops


The best footwear ever … for women, at least. Guys, we don't want to see your nasty toes.


Summer


Spring means we're only a few months away from suffocating summer heat—and getting back to our favorite Philadelphia past time—complaining about the weather!

100 FREE things to do for kids this SUMMER!

A little break from our summer activity to bring you list of things to do this summer, that wont break the bank, and if you are handy they will actually be FREE.  If you are keeping up with our summer you know I am all about keeping the kids from being bored, but also about enhancing their education in the process and bringing them back to nature.  (update on Wild West Week tomorrow).... so here goes (if its blue its a link for more information)
1.  Library-check out books that have IDEAS - give reason for further hands on study (activity).  Reserve books through your online service at your local library that have items of interest for your childs age group, how to make paper airplanes, science experiments, craft projects, etc. even as we are learning about different artists we are practicing our learning by completing art projects...get creative with the books you can get...
2. Library-STORY TIME - something about a different setting breaks up the routine for the kids, gives them something to look forward to.
3. Local Park - go early, pack a lunch, bring a drawing tablet, enjoy the outside before its too hot.
4. Take a field trip.
5.  Visit a fire department.
6.  Play in the water - but aside from the everyday play in the sprinkler, kiddie pool - make games with the water - use the water with paint brushes and paint the fence (it dries clear, lol)...put coloring in the water and stretch paper across a fence - fill water guns with this colored water and then they are really painting with water colors.
7.  Build a fort, go to nearby woods, gather sticks, broken branches, etc. build a fort, or house this will provide days worth of enjoyment both in the gathering/building/playing inside.
8. Take a nature walk.. take along a journal, let the kids bring cameras, then go home, identify everything your photographed, create a nature book.  Thats a whole nother days activities (paper, photos, glue, scissors, notebook) this is especially good saved for a rainy day.
9.  Take an  "Alphabet tour"... again camera(s) in hand, journals - letter guides for younger kids - drive to town/city - begin with the letter a (Apple street) b (building) c (colosseum) d(dairy queen) e(eatery) you get the drift - when you are done - each child has a personal and creative alphabet memory book.
10.  Check out kids free days at your museums.
11.  Make homeade ice cream (if you dont keep heavy cream on hand you will have to buy it, but hey its still pretty cheap entertainment/enjoyment).  Make popcicles, smoothies, ice cream sundaes.
12. Go on a scavengar hunt
13.  Host a neighborhood carnival (we're talking bean bag toss, use the water gun to shoot the ducky, egg on the spoon, those kind of games)  - each neighbor hosts a game/activity and gives out a snack/drink - makes for a very fun day..
14.  Go to an outdoor concert (most towns/cities have a website where you can see what/when and which ones are free.)
15.  Check your movie theatre for free summer movies (usually morning showings)
16.  Go to the beach.
17.  Check out your local hardware store - they offer free kids club building projects.
18.  Cook with your kids (my kids are still loving to cook the evening meals with me) but let them plan it, be apart of the shopping, table setting - make dessert!)
19.  Host a cooking party - invite some friends (your kids arent the only ones home and wanting something to do) - have each mom bring a few ingredients and spend the day making cookies, treats, etc. (maybe you know someone who could use some extra love and attention - make a whole meal with these friends, let the kids make cards, and go make someones day brighter and happier).
20.  Teach the kids frisbee golf.
21.  Go fly a kite (why not make them first).
22.  Do a sewing project together.  Make a picnic or story time blanket, apron, or summer dress.
23.  Make sock puppets - put on a puppet shows.
24.  Go outside for reading time.
25.  Make and blow bubbles.
26.  Hide all the army men, mini animals, etc. in the sand pit - have a excavation. (even read a book about archeologists before hand).
27.  Play dress up.
28.  Have a tea party.
29.  Make an obstacle course out of your back yard and have races.
30. Play jacks.
31. Go fishing.
32. Go on a bike ride.
33. Camp in your back yard.
34. Melt and create with crayons.
35. Visit a local state park.
36. Go bowling (a lot of the alleys offer students 2 free games over the summer).
37. Plant a garden using seeds from your vegetables/fruits.
38. Tour local historic sites.
39. Make a star gazing map.
40. Teach the kids to knit.
41. Check with a local farm - offer to help feed the animals.
42. Set up a lemonade stand.
43. Set up hotwheels races in the driveway. (my guys love this - they always want to see which of their 100's of cars is awarded 'the fastest" - have them make a trophy to give to the winning car - then next time  - the new winning car gets the trophy.
44. Have a LEGO building contest (using x# pieces, only using blue pieces, creating something a certain height, create something that moves, etc.)
45. Make a doll.
46. Hunt for animal tracks. (get a book from the library to help identify them).
47. Have a dress up party (doesnt have to be halloween to wear those costumes).
48. Learn bird calls.
49. Use magazines to make mosaics.
50. Check your craft stores for make and take craft projects (Michaels, Hobby Lobby, etc.).
51. Tour a factory.
52. Make musical instruments and become a 'home band' sensation! (think - pie pan tamborine, papertowl holder rain stick, string and cereal box guitar) - dont forget to dress the part!
53. Make tye die shirts. (play some groovy tunes, too)
54. Take a picnic to dad/mom/grandma/ etc... give them a nice break from their work day.
55. Make a tent in the living room.
56. Go to an Arboretum.
57. Make a bird feeder with pine cones & peanut butter (and bird seed of course).
58. Paint with fruit and veggies (and anything else you will let them paint with - think q-tips, old toothbrush, sponges, leaves.... etc.)
59. Play charades.
60. Have a "BORED" game day - pull out all those dusty games and let each child pick a game - if its nice outside - take em out on your picnic blanket.
61. Walk your neighbors dog.
62. Blow up Diet coke with mentos.
63. Make sillouettes.
64. Check out local VBS offerings - a lot of time you can volunteer while your kids attend.
65. Learn/Go Orienteering.
66. Make a compass. (ties in to 65)
67. Gather friends and have a "clean" the park day - celebrate your good deed with a picnic and play time.
68. Sculpt with homeade SALT CLAY.
69. Collect Seashells. (then sort by color/size. etc. - make a seashell necklace or use the shells to decorate an empty jar - adults should use the glue gun).
70. Play "I Spy" as you walk around your neighborhood.
71. Go to a farmers market.
72. Check with a local pizzaria to see if you can come in for a tour (they will probably want you to buy a pizza - so it may not be "free" - but fun!)
73. Check your newpaper for local summer festivals.
74. Make school related activities fun - create your own matching cards (I make mine using these cute digital supplies found here and here). Use maccaroni for math reinforcement, make a clock with a paper plate, help with geometry by giving building tasks, etc.)
75. Learn (play) street games.
76. Make Taffy.
77. Make a checker board and your own checkers. then play for a bit...
78. Make your own board games.
79. Make a Milk Carton Boat - and head to a pond.
80. Have a Christmas in July party and ask all the guests to bring donations for your local food pantry.
81. Participate in a free activity at Bass Pro Shop.
82. Have a major league team in your area - call about free kids tickets this summer.
83. Take a trip to tour your state capitol, local courthouse, etc.
84. Gather, paint, make pet rocks.
85. Plan a theme week (keep checking back here for more details about our themes this summer).
86. Volunteer at a local charity/Habitat for Humanity.
87. Have a pajama day, enjoy movies and popcorn (great for a rainy day).
88. Color.
89. Make a Windchime.
90. Write your own poems.
91. Do a toy swap (pack up those forgotten toys and swap with a friend - kids love new "to them" toys as much as they love :NEW: toys.
92. "Play" school.
93. Make paper dolls for boys, for girls, or for the more advanced.
94. Travel around the world. Have English scones for breakfast, Chinese Stir Fry for lunch, Italian for dinner. Make a craft to go with each country, get a library book with photos of these places. (maybe even see if you have a friend your child can become pen pals with.)
95. Have a switcher-oo day, you send your kids to someone elses house and their kids come to yours... kids LOVE this... just plan a few activities (you can choose from some on this list) and give them a great day as your friend will do with your kidos.
96. Play tennis, soccer, kickball, football, etc.
97. Make slime.
98. Make glowing fireflies. we get our glowsticks at Target's $1.00 bins and they come with 10, so its practically free.
99. Make a sandcastle. If you dont have a sand box, gather up all sorts of containers and some water jugs and head over to your local park - spend the day building a great sand castle together -lots of kids will want to get in on the action so its a great social time, too.
100.  Enjoy an art lesson.
Most importantly remember the simplicity of childhood is found in the quality of the time spent together - enjoy each moment, create an environment of joy and excitement, learning and fun and I am certain this summer will be one we all remember for a very long time.

Spring Facts and Fun Facts

To Everything Turn, Turn, Turn...According to the National Oceanic and Atmospheric Association, the seasons are caused by the Earth being tilted on its axis by an average of 23.5 degrees (Earth's tilt on its axis actually varies from near 22 degrees to 24.5 degrees).

As the Earth revolves around the Sun, the Sun is directly over the equator. The Sun's energy is in balance between the northern and southern hemispheres. During the spring equinox near March 21st, the Sun is once again directly over the equator.

A common misconception is that the Earth is farther from the sun in winter than in summer. Actually, the Earth is closest to the sun in December, which is winter in the Northern hemisphere.

Spring is the Air!
In the United States and the rest of the northern hemisphere, the first day of the spring season is the day of the year when the Sun crosses the celestial equator moving northward (on March 20th or 21st). This day is known as the vernal equinox.

The vernal equinox marks the beginning of the astrological year when the sun enters the sign of Aries. Also known as Ostara, the pagan goddess of spring and fertility, the vernal equinox signifies new life emerging this time of year.

Spring Forward...
Beginning in 2007, most of the United States begins Daylight Saving Time at 2:00 a.m. on the second Sunday in March and reverts to standard time on the first Sunday in November. In the U.S., each time zone switches at a different time.

According to studies conducted by the U.S. Department of Transportation, Daylight Saving Time saves energy. Results show that Daylight Saving Time trims the entire country's electricity usage by a small but significant amount (about one percent a day) because less electricity is used.

Why Wear a Watch?
One of the best ways to determine spring is by watching and tracking migratory animals, such as fish, bats, birds and butterflies that have an innate biological clock necessary for survival by means of eating, waking/sleeping, blooming, migrating, mating and more.

And What About Global Warming?According to the National Wildlife Federation, climate warming can instigate the early migration of animals, confusing the ecosystem and making food supply scarce. As species move, they may have to deal with different prey, predators and competitors as well as habitats that are less than ideal. It could take centuries for some plants to adapt to global warming.

Animals Commonly Associated With Spring...
Rabbit, gray whale, bald eagle, frog, hummingbird, robin, deer, fox, sea otter, bear, whooping crane, loon, manatee

Insects and Invertebrates Commonly Associated With Spring...
Honeybee, monarch butterfly, ladybug, earthworm

Plants/flowers Commonly Associated With Spring...
Azaleas, lilacs, tulips, dahlias, lilies, daffodils, hyacinths, primrose, maple

Songs About Spring...

In Led Zeppelin's "Rain Song," the first verse pays homage to the season of spring.

Van Morrison's "Celtic Spring" references spring throughout its chorus.

Legendary jazz vocalist Billie Holiday chants about love in the song "Some Other Spring."

Frank Sinatra is suddenly young and free in his song "Suddenly It's Spring."

Nina Simone has spring fever in "It Might as Well be Spring."

Tom Waits remembers everything that spring brings in "You Can Never Hold Back Spring."

Lead vocalist of Swedish band Flunk sings about his kiss in "Spring to Kingdom Come."

Folk songstress Dar Williams starts over on "Spring Street," where she's welcome any time.
Top U.S. Spring Break Getaways...
Beaches
Miami, Key West, South Padre Island, Myrtle Beach, Maui
Mountains/Skiing
Jackson Hole, Aspen, Lake Tahoe, Vail
Spring Break Family Trips
Washington DC, New York, Orlando, San Diego

What's Your Sign, Baby?
Aries [March 21 to April 19; meaning — ram; brightest star — Alpha Arietis; element — fire; ruling planet — Mars]
Under the tropical zodiac, Aries is associated with the vernal equinox. Aries is the first sign of the Zodiac and associated with fresh vigor and new beginnings. Individuals born under this sign are thought to be confident, aggressive, energetic, active, adventurous, enthusiastic, fair and passionate.
Taurus [April 20 to May 21; meaning — bull; brightest star — Aldebaron; element — earth; ruling planet — Venus]
Taurus is the second sign of the Zodiac and is associated with material pleasure. Individuals born under this sign are thought to be calm, patient, reliable, loyal, affectionate, sensuous, ambitious, and determined.
Gemini [May 22 to June 21; meaning — twins; brightest star — Pollux; element — air; ruling planet — Mercury]
Gemini is the third sign of the Zodiac and associated with youth and versatility. Individuals born under this sign are thought to have a sociable, fun-loving, versatile, lively, communicative, liberal, mentally active and friendly character.
This Time, Last Year(s)... March 21 (First Day of Spring) History
   1556   Archbishop of Canterbury Thomas Cranmer is burned at the stake.
   1697   Czar Peter the Great begins tour through West Europe.
   1804   French civil Code of Napoleon is adopted.
   1851   Yosemite Valley is discovered in California.
   1859   First Zoological Society incorporates in Philadelphia.
   1935   Persia officially changed its name to Iran.
   1962   A bear becomes the first creature to be ejected at supersonic speeds.
   1963   Alcatraz, maximum security prison on the island in San Francisco Bay, closes after 29 years.
   1979   Egyptian Parliament unanimously approve peace treaty with Israel.
   1980   On the television show Dallas, J.R. Ewing is shot.
   1984   Part of Central Park is named Strawberry Fields honoring John Lennon.
   1985   Arthur Ashe is named to International Tennis Hall of Fame.
   1990   Namibia becomes independent of South Africa, and Sam Nujoma becomes president.
   1994   Wayne Gretzky ties Gordie Howe's NHL record of 801 goals.
First Day of Spring (March 21) Birthdays
   1685   Johann Sebastian Bach, composer
   1816   Charlotte Bronte, novelist and poet
   1869   Florenz Ziegfield, American impresario
   1958   Gary Oldman, actor
   1962   Rosie O'Donell, actress, comedian and talk show host
   1963   Matthew Broderick, American actor
   1978   Kevin Federline, husband to Britney Spears

Peter Cottontail's Tips for Kids during Easter!

People with braces must avoid hard, sticky, chewy and sugary food in order to protect their teeth. Because they can't have traditional Easter candies such as jellybeans and marshmallow chicks, kids with braces may feel left out. You can help them feel included by filling their Easter baskets with braces-safe candy and other treats.

Chocolate - Because chocolate is soft, it's safe for kids with braces---as long as they don't eat too much of it and brush their teeth thoroughly after eating it. Avoid chocolate with nuts, raisins, caramel or other chewy or sticky ingredients; stick to the traditional chocolate bunnies and eggs, as well as crisped rice or other braces-safe chocolate additions.

Baked Goods - Baked goods, such as brownies and cupcakes, are safe for kids with braces as long as they remain nut free. Try baking reduced-sugar cupcakes by replacing part of the sugar in a recipe with a sugar substitute; this will help make the cupcakes better for kids with braces, but keep some of the taste and texture of regular baked goods. Write "Happy Easter" or draw Easter designs on the cupcakes using icing, but not too much, to avoid the added sugar.

Non-Edible Treats - Kids with braces won't miss the lack of Easter candy as much if you replace some of the unacceptable candy with other treats, such as gift cards, books, nail polish, card games or CDs. If you have children who don't have braces, though, make sure the balance of treats is the same in all the baskets; otherwise fights are sure to break out when one child gets a $10 gift card and a CD and the other just gets heaps of jelly beans.

Welcome Todd Welsh, D.M.D.

           Todd Welsh, D.M.D. graduated magna cum laude from the University Of Pennsylvania School Of Dental Medicine in 2000 and from University of Pennsylvania AEGD residency as chief resident in 2001. Following several years gaining additional experience as a general dentist, and after completing an oral surgery fellowship, Dr. Welsh returned to the University of Pennsylvania to pursue his orthodontic training. He graduated from his two year orthodontic residency of 2005. Prior to attending Dental School, he received his B.S. from Dickinson College in 1996.

           Dr. Welsh has taught at the University of Pennsylvania School Of Dental Medicine. He is a Diplomate of the American Board of Orthodontics. He is also a member of the American Association of Orthodontists, American Dental Association, Middle Atlantic Society of Orthodontics, New Jersey Dental Association, and Tri-County Dental Association.