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You are just a forkful and water bottle away from boosting your baseball performance! Smart food choices and proper hydration can enhance reaction time, focus and stamina to give a competitive edge on the field. Although baseball is not a sport of continuous activity, the games are long so a smart nutrition plan will help you mentally and physically stay in the game. Here's a game plan on how to eat for energy and hydrate for high performance.

Pre-Game Meals

Three to four hours before the game, eat a balanced meal. A good rule of thumb is to have one-fourth of the plate filled with whole grains such as whole-grain bread, pasta or brown rice; one-fourth of the plate consisting of lean protein such as eggs, fish, beans or chicken; and the last half of the plate featuring colorful produce. High-fat meals, such as fried chicken or a cheeseburger and fries, can lead to feeling weighed down and sluggish. Some good examples of pre-game meals include:

Whole-grain toast with a vegetable omelet and chopped fresh fruit.

Oatmeal (made with low-fat milk) with almonds and a banana.

A grilled barbecue chicken sandwich on a whole-grain bun served with a spinach salad.

Then, between 30 minutes to one hour before the game, eat a piece of fruit such as a banana, apple, orange or grapes.

Drink Plenty of Fluids

Water is the most important nutrient for baseball players. Not staying properly hydrated can lead to muscle cramps, joint pain, fatigue, headaches, slow reaction time and decreased concentration. These are general guidelines to help you get started, so adjust for any personal needs:

2 hours before the game, drink at least 16 ounces of water.

15 minutes before the game, have another 8 ounces of water.

Once the game starts, stay well-hydrated by drinking about 4 to 8 ounces of fluid every 15 minutes. Don't rely on thirst to alert you to when you should drink more - when you feel thirsty, dehydration is already setting in. Instead, use sports bottles with ounces clearly marked to keep the right hydration pace through the game. Start with water, but then - after about 1 hour of playing and sweating - switch to a sports drink. Sports drinks provide electrolytes, such as sodium, that are lost in sweat and also carbohydrates to replenish muscle energy.

Pitchers and catchers will typically need to drink more fluids than other position players since catchers wear heavy equipment and pitchers are in continuous movement.

Post-Game Recovery Plan

Within roughly 30 minutes after the game, eat a snack containing protein and carbohydrate. This combination will help repair muscles and replenish energy stores. Some good post-game snacks include: a half of a peanut butter sandwich on whole-grain bread with low-fat chocolate milk; a smoothie with low-fat milk or yogurt and frozen fruit; and string cheese and an apple.

Don't forget about post-game fluids. To see how much you need, weigh yourself before and after games. For every one pound of weight lost, drink 16 to 24 ounces of water. Losing weight after a game is not a good thing since this is a sign of dehydration. Make it a priority to increase the amount of fluid consumed during future games.

See a registered dietitian nutritionist for more sports performance questions.

Dawn Jackson Blatner, RDN, CSSD, is a registered dietitian nutritionist and author.

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Play Ball Tips for the Weekend Baseball Warrior

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You are just a forkful and water bottle away from boosting your baseball performance! Smart food choices and proper hydration can enhance reaction time, focus and stamina to give a competitive edge on the field. Although baseball is not a sport of continuous activity, the games are long so a smart nutrition plan will help you mentally and physically stay in the game.

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Madison School Nutrition

My Plate

Resource Guide for Jefferson County

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When you were a kid, you moved your body while playing; you didn't think about exercising. Swinging from the monkey bars, running around the park and playing soccer with friends were par for the course of an active childhood.

If as an adult the thought of breaking a sweat breaks your spirit, it might be time to think about fun ways you can get active, just like you're a kid again.

It's recommended that adults do 150-300 minutes of moderate intensity physical activity a week. Starting with just 30 minutes a day will put you right in the middle of that range. But no one wants to spend half an hour a day slogging it out doing something they hate. You'll get the most out of physical activities that you enjoy, and you'll keep coming back for more.

Below is a list of activities that will get your heart pumping and add a bit of fun into your schedule at the same time.

Ready, set, play!

1. Walking/running games

Going for a walk or a jog is an easy and accessible type of exercise, but lapping your neighbourhood can get boring quickly.

There are heaps of apps you can download that will transform your walk or run into an adventure. Zombies, Run! puts you in the middle of a zombie apocalypse, where zombies chase you as run to gather much needed supplies for your community. Geocaching games, like Ingress or , ask you to interact with virtual objects placed in your real world.

2. Dance party

How long has it been since you had a dance to your favourite music? Let your hair down, draw the curtains if you've got particularly nosy neighbours, pump some beats, and get moving. It'll only take about eight songs for you to get your 30 minutes in, so make sure you choose your best bangers to get your heart beat up!

3. Build your own workout

If getting to a gym class, or paying for one, is putting you off working out, don't worry - you can get the same benefits from a home workout. Use the ready-made Healthier. Happier. workouts, or build your own routine of individual exercises.

4. Frisbee

Frisbee is a quick and easy way to get moving with a friend. Count how many times you can throw the frisbee back and forth without dropping it, and make it more of a workout by asking them to make you run for it.

5. Catch and kick

Anyone with kids will know that sometimes entertaining them takes priority over looking after your own health. Kill two birds with one stone and take them to the park to kick a footy or throw a ball back and forth. Once everyone's practised their kicking, throwing and catching skills, take things to the next level by asking them to throw or kick long and make you run for it.

6. Take the stairs

An oldy but a goody, taking the stairs instead of an escalator or lift is great for working the major muscle groups in the legs and glutes. It might not seem like the most fun option for a workout, but you can fit a surprising amount of activity into every day by taking the stairs whenever they are an option. And if you get hooked, you can even become a competitive stair climber.

7. Walking meetings

If your workplace demands a lot of meetings, suggest making one every day a 'walking meeting'. Head out of stuffy office rooms and to a nearby park, or just the footpath, and pound out a few steps while you talk business. Don't forget to Slip, Slop, Slap, Seek and Slide when you're outside during the day!

8. Dance class

Swing dancing, tap dancing, ballet or salsa - there are so many different styles of dance that will raise your heart rate and challenge your coordination. Most dance classes take one-off or term-based sign-ups, so you can try one style for a few months, and then switch it up.

9. Hiking

Getting out and about in the great outdoors is a wonderful way to stretch your legs and see some of the state's amazing scenery. Need some inspiration about where to go? Follow our #weekendactivetip every Friday for a great spot to get active in Queensland.

10. Rock climbing

Challenge your strength and experience the adrenalin rush of defying gravity as you scale a rock wall. Find an indoor gym or an instructor that will show you the ropes on one of Queensland's outdoor climbs.

11. Water balloon battle

For some people, the best way to get active is to make it a competition. Gather some friends, fill a basket with pre-filled balloons and try to stay dry!

12. Take your dog to a doggy meetup

Lots of Queenslanders get their steps in walking the dog each day. If you're a dog owner, spice up your routine by taking your dog along to a dog meetup, where you can meet other likeminded canine-lovers and go for a walk, run or hike together.

13. Master a jump rope routine

Jumping rope is great aerobic exercise and will get your heart rate up in no time. Get fancy by learning a jump rope routine - you can find tutorials online for everything from basic tricks through to complicated routines.

14. Practise a yoga arm balance

If you've been thinking that yoga is all about gentle flows and deep breaths, think again. Arm balances call on core, arm and shoulder strength as well as the focus yoga is renowned for fostering. Start with something easy and spend some time each week developing your strength.

15. Hula hoop

Hula hooping was a bit of fun as a kid, but as an adult it can be a serious workout. Grab a hoop and work those abs!

16. Try out that sport you always wanted to do as a kid

How long has it been since you tried something new? While starting a new sport or heading to a new class might be daunting, changing up your routine might be just the thing to get you excited about being active. Make a list of all the activities you thought would be really cool to try as a child - ice skating, fencing, kendo, ballet, fan dancing - and then pick one to try.

17. Join a team sport

Playing sport as part of a team can help you get active while making friends and feeling part of your community. This list of links will lead you through to sports clubs and fixtures across the state, or you can use the My Community directory to search for your sport of choice.

18. Make date night active night

Date night (or any time you hang with loved ones or friends) doesn't have to be spent sitting in a cinema or binging Netflix. Get active on your next date by going bowling, playing laser tag or paintball, or sinking balls at minigolf.

19. Orienteering

Orienteering is a cross country navigation activity done on foot or bike, that requires competitors to locate and travel to different areas on a map as fast as possible. While learning navigation skills, orienteering also provides opportunity for a great outdoor workout that can be done by people of all ages.

Orienteering Queensland coordinates clubs and events across the state.

20. Deep clean

Did you know that getting your house and yard in tip-top shape can be good for your body, too? Check out this table by Diabetes New South Wales, which compares the energy used to do household tasks to common exercise workouts, pick a job and get moving!

21. Shopping

You might not think of it as a physical activity, but shopping can add a lot of steps to your day. Next time you need to buy a few things, take the long way between shops, maybe doing a little window shopping on the way. Bonus points if you park your car further away from the entrance or walk to and from the shops.

22. Learn a musical instrument

Depending on the instrument, playing music can be a beneficial form of physical activity. According to 8700.com.au, playing guitar burns almost as many kilojoules as weightlifting, while playing the drums or playing in a marching band use significant amounts of energy.

23. Slide/roll down a hill (and run back up)

Got a spare cardboard box lying around the house? Find a hill and get sliding! As well as the adrenalin rush of whooshing down the hill, you'll burn energy when you run back up to the top. If you're not into embracing your kid-at-heart and rolling down the hill yourself, pop your kids on a blanket, drag them down the hill, and run back up. They'll have a ball and you'll get your heart pumping!

24. Boxercise

Got some pent-up energy to release? Boxercise is a great cardio workout inspired by the workouts of pro-boxers. Boxercise is a great way to get fit and strong and even let out your daily frustrations, without having to actually play the contact sport.

25. Slacklining

Did you ever dream of running away to join the circus? It's not quite a high-wire, but slacklining is about as close to tightrope walking as you can get in your own backyard. Originally created by rock climbers as a way of getting between peaks, you can rig up a slackline (made of slightly elastic webbing) between two trees or poles and wobble your way across. Watch an introductory how-to video here.

26. Trampolining

Jumping on a trampoline can be a great way to relax, have some fun and do moderately strenuous activity at the same time.

If you don't have a trampoline in the yard, you can head to a trampoline centre to have fun on Olympic-sized trampolines, long tumbling runs and even trampolines that run up the wall.

27. Fair games fun

Egg and spoon races, two-legged races, sack races, wheelbarrow races - there's nothing like a silly race to get people competitive! If it's been awhile since you balanced an egg while running or tied your leg to someone else's, it might be time to hold your own backyard fair.

28. Active games night

Games night doesn't have to mean you'll be sitting around a board game all night. Work some active games into your fun, like Twister, charades or salad bowl, or play an active video or VR game.

30. Bike riding

Bikes are some of the best active fun you can have outside, and kids know it. What kid isn't thrilled with a new set of wheels for their birthday?

If you haven't ridden a bike since childhood, don't worry, it's pretty much like, well, riding a bike! Start off slow on an easy bike path, and as you grow your confidence you can graduate to heartrate raising hills or even off-road trails.

You can find a list of bike paths in Queensland here and trail bike tracks here.

Subscribe to the Queensland Health email newsletter

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30 fun ways to get 30 minutes of physical activity today

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When you were a kid, you moved your body while playing; you didn't think about exercising. Swinging from the monkey bars, running around the park and playing soccer with friends were par for the course of an active childhood.

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South of the border fare can be nutritious, delicious and fun! Follow our tips and remember: Mexican food is beyond quesadillas and nachos, says Marina Chaparro, MPH, RDN, LD, CDE. "Many of the staples are lesser-known Mexican foods such as nopales, flor de calabaza, and chile poblano - all of which are nutritious choices," she says.

Pick Produce

An excellent place to start the party is the produce aisle. Many Mexican favorites feature fresh fruits and vegetables. Standbys include tomatoes, peppers, avocados and mangoes - but it doesn't end there. Have you tried jicama? This crisp and slightly sweet root vegetable is an excellent source of vitamin C and fiber, and a good source of potassium. Serve it in salads or as a crunchy addition to salsas. What about nopales? These prickly pear cactus paddles are a good source of fiber and can be sautéed, boiled or even added to juice or salsa.

Salsa is an excellent topping, says Chaparro. "Skip heavier condiments like sour cream and cheese, which can add unnecessary saturated fat," she says. "Instead, go for fresh salsa and guacamole. Avocados contain heart-healthy monounsaturated fats, fiber and folate."

A great veggie-friendly way to start your meal is with a cup of gazpacho, a chilled tomato soup, or black bean soup, which is nutrient-packed and high in fiber.

Watch the Fat

Take it easy on sour cream, cheese and crispy, fried tortillas. Basket of chips - we're looking at you! "When ordering tacos, avoid the fried tortilla or large flour tortillas, which can actually be three serving sizes," says Chaparro. "Instead, choose smaller taco-sized corn tortillas to keep your portion size in check."

When ordering at a restaurant, look for descriptions such as "asada" (which means grilled), "served with salsa verde" (a green chili sauce) and "Veracruz-style" (which means it includes a tomato sauce).

Make Modifications

Many restaurants are happy to honor customer requests, so don't be afraid to speak up. Ask for sauces and toppings such as guacamole, cheese and sour cream to be served on the side, or request tomato salsa instead. For tacos, enchiladas and quesadillas, choose soft tortillas to save calories, and choose corn tortillas instead of flour for more nutrients and antioxidants.

At home, make tortillas with canola oil instead of lard. Mash boiled beans and add low-fat milk or vegetable broth to give them the texture of refried beans. Try fat-free condensed milk or fat-free half-and-half instead of cream in coffee and puddings.

Twist and Spice

When it comes to Mexican eats, adding flavor with minimal fat, calories and sodium is as simple as a twist of lime, a dash of cilantro and a sprinkle of chilies. Look for limón, a relative of Key lime, for a traditional take. Try ceviche, fish marinated in lemon or lime juice, for a healthy citrus-inspired dish.

For cilantro, chop the leaves and use fresh, or use the dried seeds (coriander) whole or ground.

Chilies also are used dried or fresh and come in many varieties, such as jalapeno, poblano, chipotle, serrano and habanero, just to name a few. As a general rule, the larger the chili, the milder it is. Add them to just about anything - soups, meats, salsas - for a punch of flavor and vitamins A and C.

Drink in Moderation

It is OK to enjoy a celebratory alcoholic beverage from time to time. "As a Mexican-American who grew up in a border town, margaritas are a favorite, but they can be loaded with added sugars and calories," says Chaparro. Instead, order skinny margaritas or go for lighter beer options. You can always ask for a "deconstructed margarita" with lime and spritzer water. "But remember to drink in moderation," she says.

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Easy Ways to Lighten Up Your Mexican Fiesta

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South of the border fare can be nutritious, delicious and fun! Follow our tips and remember: Mexican food is beyond quesadillas and nachos, says Marina Chaparro, MPH, RDN, LD, CDE. "Many of the staples are lesser-known Mexican foods such as nopales, flor de calabaza, and chile poblano - all of which are nutritious choices," she says.

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Melanoma/Skin Cancer Detection and Prevention Month

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May is National Melanoma/Skin Cancer Detection and Prevention Month.

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When children are young, parents and other caregivers are responsible for providing an environment that helps them maintain a lifestyle that is beneficial to their health. You can help your child by doing the following:

Be a positive role model for healthful eating and activity habits.

Provide a calm, reassuring atmosphere at regular meal and snack times.

Set appropriate limits on screen entertainment like television, tablets and video games.

Involve the whole family in fun physical activities.

Help children develop and maintain a positive body image.

Avoid restrictive diets and excessive exercise regimens.

When it comes to nutrition and fitness, the role of parents is the same no matter the size of their children. Not all slim kids have healthful eating habits or active lifestyles. And not all overweight children develop risk factors for diabetes or heart disease.

A healthy weight for kids is about much more than numbers. It is about healthy behaviors, such as enjoying a variety of foods and activities for strength, flexibility and aerobic capacity.

Diets Are Not the Answer

Putting children on diets or forcing them into exercise programs can, in many cases, do more harm than good. Research suggests kids who diet end up weighing more than non-dieters, with lower self-esteem and greater risk for eating disorders. Do not put your child on a diet, especially without consulting your doctor and a registered dietitian nutritionist.

Here are some simple actions adults can take to help children develop positive lifestyle habits. These strategies have been shown to promote a healthy weight for adults too.

Be active by playing together. Kids need 60 minutes of daily physical activity. Play with your kids every day. It's fun for them and fun for you too. Consider checking out your local community center for kid-friendly activities. Plan family activities that get everyone moving such as biking, after-dinner walks, basketball or soccer at the park.

Make family mealtimes a special time together. Eating more meals together can make a big difference in your family's health, happiness and finances. Dinners made at home are less costly than eating out and easier to prepare than you might think.

Eat breakfast. Go beyond cereal and milk and try a breakfast burrito made with a scrambled egg, cheese and salsa wrapped in a flour tortilla. Also, teach kids to use the blender to make their own breakfast smoothie or serve a yogurt bar with plain or vanilla-flavored yogurt. Add toppings like granola, dried fruit and nuts.

Don't forbid foods or use food as a reward. Forbidding foods only increases a child's desire for that food. Instead of saying no to your child's favorite food, limit the portion size. Use non-food rewards for good behavior such as stickers or allowing your child to have a friend over to play.

Dine out responsibly. When dining at a restaurant, look for nutritious options on the children's menu such as a grilled chicken wrap, carrots with dip and fruit. If you order takeout or home delivery, remember that you can add to the meal by serving a glass of low-fat milk or adding a side salad.

Enjoy a rainbow of fruits and vegetables. Most children need at least 1½ cups of fruit and 2 cups of vegetables a day. Serve juicy, crunchy, delicious fruits and vegetables at every meal and snack. Fresh, frozen, dried and canned - all types of produce contribute to good health. You can make produce fun by serving frozen grapes, vegetable kebabs or strawberry-topped frozen yogurt. Some kids dislike bitter or strong flavored veggies so keep it simple by serving steamed broccoli or cauliflower. Expand raw veggies and dip choices by steaming green beans and zucchini and serving them cold along with baby carrots, celery and cucumbers.

Encourage mindful eating. Ban screens at meal time and help kids focus on their food by being present at the dinner table. Ask your kids what it feels like to be very hungry, a little bit hungry, comfortably full and uncomfortably full. Discuss the importance of trusting and listening to internal body cues.

Limit sugar-sweetened beverages. Soft drinks, fruit punch and fruit drinks contain added sugars which could be displacing nutritious beverages such as low-fat milk. Move away from soft drinks and try homemade lemonade or iced tea with half the sugar as prepared drinks. Slice fresh oranges and drop them in a pitcher of cold water for a refreshing drink.

Remove televisions and video games from bedrooms. Kids who get enough sleep are more likely to maintain a healthy weight and perform better in school. The American Academy of Pediatrics recommends no television in children's rooms to reduce screen time and promote healthy sleep habits.

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Help Your Kids Maintain a Healthy Lifestyle

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When children are young, parents and other caregivers are responsible for providing an environment that helps them maintain a lifestyle that is beneficial to their health. You can help your child by doing the following: Be a positive role model for healthful eating and activity habits.

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Physical Fitness and Sports | Federal Occupational Health

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Federal Occupational Health. Improving the health, safety, and productivity of our Federal employees.

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We know that staying active is one of the best ways to keep our bodies healthy. But did you know it can also improve your overall well-being and quality of life?

Here are just a few of the ways physical activity can help you feel better, look better and live better. Because, why not?

It's a natural mood lifter.

Regular physical activity can relieve stress, anxiety, depression and anger. You know that "feel good sensation" you get after doing something physical? Think of it as a happy pill with no side effects! Most people notice they feel better over time as physical activity becomes a regular part of their lives.

It keeps you physically fit and able.

Without regular activity, your body slowly loses its strength, stamina and ability to function properly. It's like the old saying: you don't stop moving from growing old, you grow old from stopping moving. Exercise increases muscle strength, which in turn increases your ability to do other physical activities.

It helps keep the doctor away.

Stand up when you eat your apple a day! Too much sitting and other sedentary activities can increase your risk of heart disease and stroke. One study showed that adults who watch more than 4 hours of television a day had an 80% higher risk of death from cardiovascular disease.

Being more active can help you:

lower your blood pressure

boost your levels of good cholesterol

improve blood flow (circulation)

keep your weight under control

prevent bone loss that can lead to osteoporosis

All of this can add up to fewer medical expenses, interventions and medications later in life!

It can help you live longer.

It's true, 70 is the new 60... but only if you're healthy. People who are physically active and at a healthy weight live about seven years longer than those who are not active and are obese. And the important part is that those extra years are generally healthier years! Staying active helps delay or prevent chronic illnesses and diseases associated with aging. So active adults maintain their quality of life and independence longer as they age.

Here are some other benefits you may get with regular physical activity:

Helps you quit smoking and stay tobacco-free.

Boosts your energy level so you can get more done.

Helps you manage stress and tension.

Promotes a positive attitude and outlook.

Helps you fall asleep faster and sleep more soundly.

Improves your self-image and self-confidence.

Helps you spend more time outdoors.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week. You can knock that out in just 30 minutes a day, 5 days a week. And every minute of moderate to vigorous activity counts toward your goal.

So, this is easy! Just move more, with more intensity, and sit less. You don't have to make big life changes to see the benefits. Just start building more activity into your day, one step at a time.

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Why is physical activity so important for health and well-being?

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There are so many reasons why regular activity boosts your health. Read to learn what those are and how you can incorporate exercise into your day.

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Teens Workout for FREE this Summer in Madison! Check This Out! 

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Teens Workout for FREE this Summer in Madison! Check This Out! 