I wrote a quick "5 Things" for my daughter's middle school PTA newsletter and thought I would share it here as well. I might add, we are not perfect over here. Now in our 4th week of school we are finally getting the routine down and I have only had to make one trip up to school with a forgotten item. Which technically should have been avoided but I gave in to my daughter's argument that it was "just fine" to wear flip flops to school. No sooner had I dropped her off when my phone rings with her asking me to bring "closed-toe shoes" because it is required in her science class. Don't you wish our kids would just trust us sometimes???
Anyways, now onto the quick 5 things you can do to have healthy, happy kiddos:
Now that school is back in full swing, we have all hopefully settled into our new routines. This abrupt change in schedule from the relaxed weeks of summer can be stressful for the entire family and put kids at risk for getting sick. Starting a fresh year is a great time to implement healthier habits for our kids. Here are 5 things we can do as parents to keep our kids healthy and happy:
1. Plenty of sleep: For kids 12-18 years old, it is recommended they get at least 8-9 hours of sleep each night. Establish a nighttime routine and try to have lights out by 9 or 10pm to ensure they are well rested for the school day.
2. Healthy breakfast: When we sleep too late and rush out the door, it causes our kids to have anxiety and stress before getting into the classroom. Get up a bit earlier to make sure there is time for them to sit down and enjoy a healthy breakfast. Some suggested ideas are: Coconut yogurt with granola and fresh berries, apple slices with nut butter and toast, green smoothie, or even a burrito with black beans, eggs and salsa. Try to keep away from anything packaged as they are filled with preservatives and sugar.
3. Stay active: This is very important for the middle school years as our kids are developing habits they will take into high school and their adult years. Make sure as parents we are encouraging them to be involved in sports that interest them or even taking a family bike ride. If your child shows interest in something, do your best to allow them to explore new things. Team sports are a great way to stay active as well as meet new friends in the community.
4. Lay off the caffeine: Our children should not need caffeine to get through their days. Always make water the easiest and fastest drink for them when thirsty. Many kids are mildly dehydrated every day because they are consuming way more sugary drinks than water. Set the example as a parent and drink your share of water as well. If possible, don’t have
sodas and sugary juices at home. Save these as a treat when you go out or on the weekend.
5. Stay organized: I know this is difficult to do, but it takes the anxiety and stress off of everyone in the busy mornings. Have your student pick out their clothes and pack their backpacks the night before. Establishing this healthy routine will set our children up for success as adults by planning ahead. It will also mean less trips by parents to the school dropping off forgotten items.
Here’s to a great, healthy new school year!
My mission as a Certified Health Coach is to make the world a happier, healthier place, one person, one meal at a time, with love and gratitude. I work to inspire others to live a life of prevention and overall wellness!