Top 7 Back To School Health Tips!
1. Start the day off right.
Eating breakfast as a family is a perfect time to bond and spend quality time together while also preparing a healthy breakfast for the kids. Eggs with whole grain toast, fruit and yogurt, or whole grain unsweetened cereal with milk and berries are several great choices. It is suggested that kids begin their day with a meal consisting of protein and fiber, a winning combination of nutrients that will help them feel satisfied until lunch.
Noni Juice should be added to the daily diet at Breakfast. It is a great way to start your day on track, give you natural energy and give your student the immune system boost they need!
Since ancient times Noni juice has been valued for its effectiveness in fighting infections and other ailments attributing to the presence of valuable Polysaccharides. These helpful components stimulate the activity of white blood cells which play an important role in exerting such protective effect. Scopoletin present in Noni juice possess anti-bacterial, anti-mutagenic, anti-inflammatory, anti-fungal and anti-histamine properties which significantly contribute in sustaining the immune defense mechanism of the body.
2. Get bedtimes on track, and tidy up the sleep patterns.
In the summer, when it’s light after 10 p.m., it’s easy for bedtimes to slip. But with early school wake-up calls coming, it’s key for children and teens to get to bed so they get enough quality sleep. Pediatricians recommend that children age 6 to 12 get 9 to 12 hours of sleep a night, and that teens get 8 to 10 hours a night.
Here are some tips to help children and teens get the sleep they need when they return to school.
- Power off the devices. “Good sleep hygiene means all devices should be turned off an hour before bedtime,” says Andrea Hoopes, MD, a Kaiser Permanente Washington pediatrician. “This gives their brains time to unplug from the stimulation and the light from phones and computers.” Reading a book or magazine — the old-school-kind — can help kids relax right before bedtime.
- Consider darkening shades. The clock says it’s bedtime, but it’s still light out. That can interfere with a child’s sleep. Darkening shades can block out distracting light and help your child drift off more easily.
- Ease off caffeine. Your child or teen should stop drinking anything with caffeine, including sodas and energy drinks, after noon. That way, by bedtime, the stimulant will be out of their system.
Noni, when taken daily, helps improve your sleep so you get a more restful sleep and improves your moods.
3. Nix the added sugar.
The American Heart Association announced that they are suggesting that children and teens ages 2-18 limit added sugar to no more than 6 teaspoons (25 grams) per day. These new guidelines aim to help improve children’s overall diet. Kids who eat foods high in added sugars tend to eat fewer healthy foods that are good for their heart. Added sugar provides no nutritional benefits and is found in a wide range of food from cookies, ketchup, salad dressings, sugar sweetened cereals (even some whole grain ones!), smoothies, to sweetened yogurts. The major culprit of added sugar, however, is soda and sugary drinks including iced tea and fruit punch so it is suggested to limit them from your kids’ diets. The guidelines also suggest that children and teens consume no more than 8 ounces of sugary drinks a week. Sugary drinks, often called “liquid calories,” provide no health benefits.
Noni Juice helps to curb sugar and junk food cravings when taken on a daily basis!
4. Pack a healthy snack.
If you are packing snacks for your kids, here is a perfect opportunity to include at least one fruit and veggie. Smart snacks include fresh fruit (apple, pear, and bananas), Greek yogurt, baby carrots with hummus, roasted edamame, and of course a bottle of water. Nuts or nut butter squeeze packs are also great choices if a school allows nuts; if not, they are a great go-to snack when kids get home.
5. Keep portions healthy (no measuring cup required!)
Regardless of what you feed your kids, serving healthy portion sizes is really important. You can use the plate method with kids (as long as the plate isn’t oversized!): at dinner, for example, fill half the plate with veggies and a quarter with protein (think fish, chicken, turkey or other lean meats) and the other quarter with a healthy starch (brown rice, sweet potato). To avoid overeating, limit eating in front of the TV and pre-portion snacks into 100 calorie portions.
6. Skip the white food (unless it’s cauliflower or white beans).
White bread including bagels, white rice, and white pasta are refined grains and are easy to overeat. Because they contain virtually no fiber, we don’t feel satisfied after eating them. While many kids choose them by default, introducing kids to healthier alternatives including quinoa, whole grain pasta, and brown rice helps them get into the habit of enjoying these grains. No need for kids to cut out starch entirely. Choosing the healthier ones is a far better alternative.
7. Get moving!
Incorporating sports and exercise into your children’s daily routine is a great way to keep them healthy while also keeping their weight in check. If possible, enroll kids in after school activities where possible, enjoy a walk or bike ride with your kids whenever possible, and encourage them to move. If parents engage in physical activity, their kids will follow along.
Hope your school year gets off to a great start!
