ABC's of Nutrition
Vitamin E

On the Trail

Design your Own Trail Running Mix

Have fun with this one and learn at the same time. We tell you what and you decide how much.

INGREDIENTS

salted roasted almonds

peanuts

sunflower seeds

raisins

dried cranberries

mini m&m's



Fruit, Nuts, and Seeds by Kristin

MEASURING EQUIPMENT
Measuring cups: 1/2 cup, 1/3 cup, 1/4 cup
Measuring spoons: 1 tablespoon, 1 teaspoon

DIRECTIONS
Click here and print the recipe blank. Fill in the ingredients next to the amounts. It's your choice. Which food will you use a greater amount of? I made my trail mix using 1/2 cup of almonds, but you may want to make yours with 1/2 cup of raisins. You can try it one way today and another way tomorrow.

After you complete your recipe blank. Measure and mix all the ingredients. This will make a big portion. You can share with a friend or have it for healthy snack today and again tomorrow.

Falling Seeds by Leon


VITAMIN E

1. Helps the body against harmful oxidation.

2. Protects the body from free radicals.

Both harmful oxidation and free radicals can cause diseases. Eating foods with Vitamin E may prevent these diseases.

E is for Eat after Exercise.

Kim says, "Right before I run I prefer to eat nothing. If we have morning practice, I will drink juice and eat something light about one hour before running."

"After I run I eat almost anything in sight! It's important to get sugar (not candy bars, natural sugar like in apples) in your body within 20-30 minutes after running, and eat a meal within 40-60 minutes after running. If it was a hard, long run make sure there is protein (meat, peanut butter, cheese etc)."


After Billy's Run by Bintou


CHAD AND CHERRY CHICKADEE'S LITTLE CHAT

Chad: I see that Billy's been running on the trail again. I see his footprints and he left a little of his trail mix for us again. I wonder what is in it today!

Cherry: I heard him coming. He was running fast today. And I could hear that trail mix dropping out of his pocket. That sound is music to my ears.

Chad: I think he put cranberries in his trail mix. I'll bet that they smell great.

Cherry: I think that he left the seed covers on the sunflower seeds today. Good! I like the feeling of cracking them open with my beak.

Chad: Hmmm. I think it's time to have a taste.

Cherry: Let's!

Chad : This trail mix is a bird's delight. It's hard to find these in the woods in the winter time. Hooray for Billy!

Cherry: Now if only he'd add a few insects. It'd be a dream for me or any Chickadee!

Thanks to all the kids who made the fabulous drawings for our ABC's of Nutrition Feature. .

Do you have an ABC nutritious healthy snack recipe for KidsRunning.Com? If you do, please share it with us. Also consider sending in a kids' tip. Thanks to Kim for the Eating after Exercise tip and the suggestion to make a Trail Mix recipe.

Note from Kim about her background. I'm a senior in high school. I have been (or will be) in x-c running, nordic skiing and track for all 4 years at high school. I am highly active year round in anything outdoors. In the summer, I spend some of my time at a nordic skiing training camp, this past summer 4 times a week for 3 hours each. I do workouts 6 days a week year round, unless I have just finished a racing season in which I take about a week off. I have 8 varsity letters in my sports and am captain of the track team. Our track team is extremely successful. We won all but one meet last year. Some of the meets included conference, sections, and two big meets at colleges.

Please email the kid's editor at carol.kids@rodale.com.