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Posts Tagged ‘Fitness & nutrition’

Save Time and Keep Your Family Healthy with These Quick Tips

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Most moms are aware of the need to keep their children healthy to ensure proper growth and development. However, when the demands of the day limit your time, sometimes being healthy isn’t as convenient. When you’re at work all day, it can be easy to develop poor habits just to ease the stress. Things like preparing healthy meals, making sure the kids stay active, and even keeping up with doctor’s appointments do require a bit of time and effort, but are important. If time prevents you from being able to keep your family healthy, consider these time-saving tips below.

Pick One Day of the Week for Meal Prep

Any mom would agree that when you’re pressed for time, one of the most time-consuming tasks is preparing meals for the family. Bogged down by demands from work, household chores, and perhaps running the kids around to their after-school activities, it’s much easier to order takeout or grab a kids meal from a fast food restaurant and keep moving.

Though a treat every now and again won’t do the kids any harm, often time the quickest meal solutions are the unhealthiest for them. To cut back on time and the number of processed foods and saturated fats your family is consuming, why not pick one day to prep meals? Choose a day where you have the most time and cook all your meals. You can then place them in plastic containers and freeze them for the week.

Schedule Appointments Together

Visiting the doctor periodically – especially during school-age is imperative for children. Annual physicals, vaccines, and shots, as well as other medical services, allow doctors to provide you with the best child development & nutrition resources to ensure your child is developing properly. Doctors can also recommend adjustments in nutrition, supplements, and ways to help your child grow in confidence, like giving your child Healthy Height’s nutritional shakes that promote growth in height. Be that as it may, most working mothers are plagued with minimal time off from work. Not to mention, a scheduled doctor’s appointment tends to last longer than anticipated, which can cause conflict.

If you work in an environment where time isn’t flexible, try to kill a few birds with one stone. Take off one day instead of trying to break it up into hours. Schedule the entire family’s appointments for the same day. While it will mean sitting in waiting rooms all day, it eliminates the need to take off several hours every few months.

Work Out Together

It can be tempting to let the kids sit in front of the television or on the computer all day while you tend to the household chores (or take a break), however, too much screen time is detrimental to your child’s health. It is important for all of you to get active to remain healthy. If time prevents you from being able to get the kids out, consider working out together. This doesn’t mean you have to go to the gym together or sit in front of the television doing exercise video moves either. There are a lot of fun activities you could try indoors or outdoors to get active. Whether you go outside and play basketball or stay in the house and rock out to your favorite dance simulation game, you’re moving, sweating, and working out. Not to mention, you’re creating fun memories with your family.

Unfortunately, time isn’t something we can make more of. All you can do is learn how to make the most of the time you have. If you’ve been trying to prioritize your family’s health, but find time to always get in the way, utilize the above-mentioned tips. They are all convenient solutions that not only save you time but allow you to ensure your family is as healthy as they can be.

 

This article was written by Natalie Bracco from Working Mother and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

7 Things Healthy People Do Every Morning

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Fads like barefoot running and IV drip bars may be fun to read about — and there’s no shame in giving them a whirl — but jumping on these bandwagons won’t necessarily lay the foundation for a healthy lifestyle. Really, simplicity and repetition still reign, which is why it’s good to build healthy habits into your day. Here are a few easy ones to try each morning if you want to start your day on a healthier note.

1. Drink hot water (with or without the lemon)

Instead of going straight for the caffeine, start with a hot cup of water. It may not taste like much, but doing so can improve blood flow, aid in digestion (perfect after a Sunday brunch) and even cleanse the body of toxins. Plus, it helps you meet your water quota. Speaking of which, make sure you have a water quota.

2. Balance your breakfast

Try to get an equal amount of protein, fiber and produce at breakfast. Of course, eggs are a go-to protein. And if you’re not one to make breakfast every morning, hard-boil a batch to eat throughout the week. Just make sure you buy high-quality eggs from vegetarian-fed hens, such as Eggland’s Best. Its eggs have twice as much vitamin B12 and omega-3s, six times the amount of vitamin D and 25 percent less saturated fat than ordinary eggs. Try them in a huevos rancheros-inspired chopped salad for breakfast and be on your way for the day.

3. Meditate

Don’t diss meditation until you try it, and don’t feel like you have to be floating on a cloud, om-ing or burning incense while you do it. All meditation requires is to sit still in a comfortable position and tune into your body. You can try these five-minute techniques or download an app that guides you (try Simply Being).

4. Move

You can rise early for an intense HIIT class, or you can simply take a walk down your block. The point is to get moving. In one study published by the American Medical Association, simply increasing walking pace reduced the risk of developing type 2 diabetes in study participants. Furthermore, a 2008 study published in Medicine and Science in Sports and Exercise concluded that if more people walked more often, it could help reduce the prevalence of chronic disease.

5. Slip yourself a superfood

Here’s the super-unofficial definition of a superfood: a food that’s more nutrient-rich than other nutrient-rich foods. We’ve got a handy superfood list you can take to the grocery store, but for breakfast, think blueberries, strawberries, almonds, apples and avocados — for extra nutrients, try these baked eggs and avocados.

Your mission: No matter what you eat for breakfast, pick one superfood side. Just think about how that adds up over time.

6. Slow down

Instead of rolling out of bed, getting ready and jamming out the door to make it to work, take a beat. Allowing yourself time in the morning to just be can help you handle the stress that may come with the rest of your day. Enjoy your hot beverage of choice, read a book or stretch as you reflect on yesterday. This is that “me time” you’ve been craving. Sure, sometimes kids, unexpected situations and life in general can get in the way, but does that mean you shouldn’t try?

7. Set intentions in the shower

If you think about it, that time spent in the shower could really be maximized. While you shampoo, set some intentions for your day. They don’t have to be about exercising or eating healthy at all. It can be as simple as this: What do you want to accomplish today? What will make you feel fulfilled at the end of the day? Reflect on how you’re feeling. Self-care reduces stress, and less stress makes you healthier.

So, while it’s pretty hard to drill “healthy” down to one definition (it’s not exactly a one-size-fits-all situation), it’s also hard to deny that committing to a handful of simple habits can make a difference. They’re tried and true and completely good for you.

This post is sponsored by Eggland’s Best.

 

This article was written by Catherine Conelly from SheKnows and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

Four Ways to Encourage Physical Activity

Physical activity and exercise are essential to your child’s development. Dr. Kyle Pruett, clinical professor of child psychiatry at Yale School of Medicine and member of The Goddard School Educational Advisory Board, offers four tips on how to twenty20_12c2b596-6dd8-40ba-b07e-cd5e2aef92fbencourage physical activity.

  1. Start with yourself. Set an example by being physically active, personally and with your child, and talking about how it helps you feel and think better.
  2. Encourage your child to pick activities that she finds fun, and then suggest activities that add something to it. For example, if your child enjoys running, ask her whether she’d like to kick a soccer or tennis ball while she runs. This can help children see how a supplemental activity adds to the fun as well as the ‘burn.’
  3. Whenever possible walk or ride (a bike or scooter, while wearing a helmet, of course) when you need to get somewhere nearby. Also, leave extra time to stop and smell the roses with your child. These simple times together end all too soon.
  4. Give children the space, tools and time to be physically active themselves and figure out what’s fun to master on their own. “I want to do it myself” is the battle cry of autonomy in these years and should be respected.

Goddard Schools Kicks Off the “Get Active” Initiative to Keep Youngsters Moving

Michelle Obama recently announced “Let’s Move,” a national campaign to combat childhood obesity through fitness and nutrition programs. Placing children on the right path to living and maintaining a healthy lifestyle is essential, and that is why Goddard initiated its “Get Active” campaign. Every day inside and outside the classroom, 360- plus Goddard Schools nationwide take great strides to get preschoolers, toddlers and infants up and moving.

To encourage children to “Get Active,” here are some simple and helpful ideas that you can do at home with your young child:

1. Take It Outside – Limit “screen time” and encourage your child to go outside and PLAY. Have a relay race, set up an obstacle course or bring back one of your favorite childhood pastimes like hopscotch or jump rope.

2. It’s In Your Nature – Take your child on a nature walk. Use this great opportunity to talk to your child about plants and animals you see while getting fresh air and exercise.

3. Get Dramatic – When you’re transitioning a child from one activity to another – like play time to dinner time – ask them to move like their favorite animal. Hop like a kangaroo, slither like a snake or waddle like a duck.

4. Be a Good Sport – Preschool age children love to learn the basic rules of popular sports and games. Take this opportunity to talk about sportsmanship.

5. Be Free – Remember free play? Let go of some structure, and encourage your children to use their imaginations in their indoor and outdoor play.

6. Stretch It Out – Preschoolers love basic yoga moves. Take a few minutes each day to stretch with your little one.

7. Put Some Movement In Your Music – When you sing songs or listen to music with young children, encourage them to dance with scarves, make up movements to go with the lyrics or just DANCE and move their bodies to the music.