Lady Tanners celebrate strong season at basketball banquet
Seniors Chinenye Onwuogu, Alyssa Alperen, Katie Wallace and Melissa Gray were honored at this year’s Peabody High School girls’ basketball banquet on Monday at the Knights of Columbus Hall. Onwuogu was given the Frank Wiggin Award while Alperen, one of the co-captains, received the Leadership Award. The team’s other captains, Wallace and Gray, were named co-Most Valuable Players.
Captains for next season were selected as well. Serena Laro and Jordan Muse got the nod.
The Peabody girls completed a strong season in 2016-17, finishing 14-8 overall and 12-4 in the Northeastern Conference. Highlights included a triple-overtime upset win at Lynn Classical, an 11-game winning streak in conference play, and a first-round Div. I North playoff win over Waltham.
By Gregg Phipps
Snacking done right!
A Snack or snacking by definition is a small meal often eaten between regular meals. As we go about our daily charged up schedules, regular meals take a back seat and we replace them with mindless noshing through out the day or snacking done wrong. This can pose a dietary disaster and dire consequences of unhealthy food choices. Done right, snacking can be a beneficial asset to a healthy eating pattern.
Eating regularly scheduled meals is fundamental to healthy eating. This helps with keeping your body running on an even keel and avoids, energy slumps and food cravings for empty calories.Â Snacking can be a satisfying way to maintain a steady flow of energy and boost essential nutrients we need to be our best at work or play.
The human body is designed to eat every four to six hours. In today’s lifestyle when meals are harried, snacks can fill the gap and provide nutrients that may be missing at meals. Here are a few pointers in doing snacking right.
First, prevent getting too hungry which can promote overeating.Â Ensuring that not more than four to six hours elapse between meals helps keep hunger in check.
Second, choose nutritious healthy foods – yes they can be tasty!
Similar to a meal – snack food choices based on lean protein, whole grain, fruits and vegetables and low fat dairy offer vital nutrients and staying power.Â Build a healthy snack by starting with a protein choice including low fat dairy; add a fruit and/or a whole grain. Here are some ideas:
Cereal with fruit and low-fat milk
Non-fat yogurt and fruit
Vegetables and peanut butter
Toast with egg and fruit
Whole wheat crackers with string cheese & fruit
Hummus roll ups (my recipe)
Third, make the timing and portion sizes fit your needs.Â For example, a midmorning snack may be perfect to complete breakfast. An afternoon snack at 4-5 pm is a great way to complete the midday meal and tide you over to dinner, or perfect for when dinner is late. A bedtime snack is ideal, as being too hungry just as being too full may interfere with a proper night’s sleep. Keep portion sizes small, read the nutrition facts label for serving size information.Â Also, no need to clean your plate at mealtime - what is left on your plate may just make a great snack.
Purposeful and timely nutrient rich snacks can be vital to a healthy eating pattern.Â Â Â Do snacks right to help fuel aÂ healthy and energetic lifestyle.