Archive for August, 2018

Healthy Practices for Back to School

It’s already that time of year again when your children will be heading back to school.  While it may be a time of relief for parents, it can also be a time of stress when you are dealing with all of the illnesses and germs that children are susceptible to at school.

 

 

 

 

 

 

 

So, how can you help keep your child healthy throughout the school year?  Follow these tips to keep your child in school and out of the doctor’s office:

  • Remind your child of the importance of washing their hands, not only before lunch and after using the rest room, but also when they get home from school.
  • Remind your child to keep their fingers and hands out of their mouth.  So many germs are spread this way and infections could ensue.
  • Give your child a daily vitamin.  This will help them to build their immune systems and fight infections better.
  • Remind your child not to drink from other children’s cups or use their utensils.
  • Make sure your child gets a physical before the school year starts.  This will help to target any health problems prior to the start of the school year.
  • Make sure that your child gets 8 to 10 hours of sleep each night.  Getting the right amount of sleep is important to keeping your child healthy.
  • Make sure to feed your child a nutritious and balanced diet each day.  Getting the appropriate vitamins and minerals in their diet will also aid in building their immune systems and will lead to an overall healthier child.

Yoga for Digestion

Lunges, twists and squats are all great moves to help getting your digestion system moving, but there are also some great yoga poses that you can also do that will aid in digestion as well. Here are some suggested poses:

 

 

 

 

 

 

 

Awkward chair pose
Stand with feet together and squat back in to an imaginary chair as you lift your arms above you. Pull in your lower abdominals and stretch up through the front body. Sit back as deeply as you can and hold the pose for 5 to 8 breaths. 

Lunging twist
Lunge back with your right leg and take a twist to your left. Place your right hand outside your left foot and stretch your left arm upwards. If you can’t get your right hand and shoulder outside of your front knee, place the hand on the inside of the foot. Twist from your waist and move with your breath, using the strength of your legs to support you. Hold for 5 breaths.

Low lunge twist with quad stretch
Lower your right knee to the floor and reach back with your left hand to catch the right foot as you lift your right heel up toward your buttocks. Hold for 5 to 8 breaths.

Cobra
From the lunging quad stretch, release your right foot and bring your left knee back to meet your right. Lower down on to your belly. Place your hands near your shoulders or slightly forward and start to lift your upper body off the mat. Keep your pubic bone on the mat and make sure your shoulders are down and away from your ears. Stay here for 5 breaths and feel your tummy stretching as well as getting a little gentle pressure on it.

Child’s pose
From cobra, press into your hands and lift your hips up and back until your buttocks are resting on your heels and you can lay your chest on the floor. Stretch your arms forward or back alongside your waist. Let your mind relax let your shoulders release and stay here a good 8 to 10 breaths.

Spotlight on: Spinach

  • Researchers have found at least 13 different flavonoid compounds in spinach that have been known to act as antioxidants and as anti-cancer agents, combating specific cancers like ovarian and prostate cancer.
  • The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.
  • Spinach is an excellent source of vitamin C and vitamin A, folate and magnesium.

 

 

 

 

 

 

 

Recipe: Spinach Lasagna

  • 2 egg whites
  • 26 oz of prepared spaghetti sauce
  • 24 oz of ricotta cheese
  • 10 oz of Lasagna noodles, cooked
  • 10 oz of frozen spinach, thawed and chopped, then squeezed dry
  • 2 cups of mozzarella cheese, grated, reserve ½ cup
  • ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
  • ½ teaspoon of salt
  • ½ teaspoon of black pepper
  • Olive oil

Preheat oven to 350°. Prepare a 9-x13-in. baking dish for lasagna. Prepare lasagna noodles as directed on the package, then rinse and drain. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles, and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Alternate layers and bake for 30 minutes.

Recipe: Wilted Spinach Salad

  • 10 to 12 ounces spinach, washed and torn into pieces
  • ¼ cup minced red onion
  • 5 to 6 radishes, thinly sliced
  • 2 hard-cooked eggs, 1 chopped and 1 sliced
  • 2 to 4 slices bacon
  • 1 to 1 ½ tablespoons bacon drippings
  • 1 ½ tablespoons sugar
  • 3 tablespoons vinegar
  • 1 tablespoon water
  • ½ teaspoon salt
  • 1/8 teaspoon pepper

Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly with crumbled bacon.

Back to School 101: Back to Sleep

As parents and their children enjoy their last month of summer, school is looming right around the corner. Now is the time to get back into a school sleeping schedule, after having such a lax sleeping schedule over the summer months.  According to the Federal Citizen Information Center, children between the ages of 6 and 9 require at least 10 hours of sleep per night and older children require at least 9 hours.

 

 

 

 

 

 

 

To get your child in the school sleeping schedule:

  • Create a regular bed time and make sure you and your child stick to it.
  • Make sure your child avoids eating a heavy meal before their bed time.
  • Make sure your child avoids caffeine at least 6 hours before their bed time.
  • Allow for play and relaxation time before their bed time.
  • Create a bed time routine that is relaxing for your child, instead of stressful.