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Summer Rehearsals and Summer Training (... "Band Camp")
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What to eat during the 9-to-9’s
Breakfast (Foods ok to eat.  Choose from this list, don’t eat them all in one sitting):
Bagel (a little butter is ok; jam is good as well)
Banana (these contain about everything you need for your day in them)
Water
Whole-grain toast/bread
Apple juice (All-natural/unfiltered… not “Apple Drink”)
1 cup of yogurt (helps with the digestion in the morning)
Oatmeal w/ cinnamon
Whole wheat pancakes
Whole wheat waffles 
Recommendations:
Option 1:                Bagel w/ jam, water, banana
Option 2:                Oatmeal w/ cinnamon, Apple juice, banana
Option 3 (Maurer-recommended):     Cup of yogurt w/granola, banana, water
Option 4:                whole-wheat pancakes/whole wheat waffles, banana, apple juice 

Lunch (Foods ok to eat.  Choose from this list, don’t eat them all in one sitting):
12 oz Gatorade (please see “Gatorade rules” at the bottom of the list)
PBJ sandwich (whole wheat bread)
Whole-wheat pretzels
Bag of dry cereal (non-sugared)
Granola Bars (Nature Valley is a good brand… please avoid getting “S’more”-style bars)
Fruit (especially bananas, apples are great, too!)
Salad (greens help you hydrate)
Lunch meat is good, if you have a cooler in which to keep it.  Turkey, Roast beef, etc.  (A small amount of mayo is ok, a mayo sandwich is not.  Put lettuce on the sandwich, too) 

Dinner (Foods ok to eat.  Choose from this list, don’t eat them all in one sitting):
6-8 oz. Protein of your choice (beef, chicken, fish, beans)
Brown rice
Potatoes
Whole-grain pasta/regular pasta
Whole-wheat bread
Vegetables (not with a lot of butter)
Fruit (guess what… bananas are great!) 

All Day Long:
Water!  We will take continuous water breaks; use them every time to hydrate yourself.  General rule of thumb is half your body weight, in ounces.  Example, if a student weighs 150 lbs, then they should drink approximately 75 oz. of water a day. 

Rules on Gatorade:
Gatorade, or any sports drink, needs to be consumed about 2 hours before your work-out in order to be effective, and should never be used in place of water for hydration.  Gatorade is also good to drink after your work out to replace lost minerals and electrolytes.  Sodium is important because it regulates the electricity and Ph in your body, and you lose it as you sweat and your body temperature rises.


Information from Wisegeek.com about sun screen:

SPF is an acronym for Sun Protection Factor. The number you see associated with SPF represents the length of time you can stay out in the sun without burning, multiplied by the corresponding number. So a person who would normally start to burn in 10 minutes, could theoretically have 150 minutes of sun protection with a sunscreen that has an SPF of 15.

Regardless of SPF number, testing of sunscreen does not really correspond to the amount of time you can stay out in the sun without burning because sweating, clothing rubbing against the skin, and water sports will all wear the sunscreen off. Tests also use much more sunscreen than do most people, so SPF number results can be inaccurate. Usually, an SPF 15 rated sunscreen will give your about an hour of protection before you should reapply sunscreen. This, of course, varies from person to person. It also helps to wear protective clothing, hats and sunglasses.

The SPF number only relates to ultraviolet B (UVB) protection. Ultraviolet A (UVA) protection is not measured through SPF numbers, and until recently, frequently was not available in sunscreens. UVB rays are more potent, quicker to produce sunburn, and have been linked to skin cancer. UVA is associated with aging of the skin, and along with UVB exposure, may increase risk or facilitate skin cancer. UVA though milder, is still not safe.

Some chemicals found in new sunscreens that also boast an SPF number can help block UVA rays. Chemicals like Parsol 1789 block both UVA and UVB rays. Unfortunately, these chemicals are a cause of concern to environmentalists because they have been found in water, groundwater and soil. Potential long-term effects of exposure are unknown.

What remains important to remember is that SPF strength is less important than frequent application, and avoidance of sun between 10 am and 4 pm, when UVB rays are strongest. SPF protection should always be combined with protective clothing and sun avoidance during the hottest and brightest parts of the day.

Some people do pay more for higher SPF protection, and this may make sense for those with lighter skin. Doctors generally recommend purchasing an SPF sunscreen of 15 or higher. There are lower ones, which will cause the skin to tan or burn in under an hour. It may be unnecessary to purchase an SPF higher than 15, except possibly for infants, if you can be vigilant about reapplying the sunscreen every hour, and after swimming or very vigorous physical activity.


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