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(continued from Part I…) 

play time, sport activities, and sleepovers.

Scoliosis – watch for uneven shoulders or hips, and make sure your child gets regular scoliosis check-ups. Early diagnosis is key.

Bullying – Only 17% of children seek help after being bullied. Don’t miss the early signs: changes in behavior, academic problems, anxiety, depression and self-harm. 

Poor Vision – Squinting, tilting the head, and holding handheld devices too closely are just some of the signs your child may have a vision problem.

 

Make sleep a priority.

Children (and adults) lose sleep due to overuse of electronic devices.

Sleep is equally important as diet and exercise.

Most healthy children need 8 to 10 hours of sleep each night.

Establish a sleep ritual by:

  • Putting away electronic devices at least an hour before bed
  • Encourage your child to read a book before bed
  • Aoid exercise before bed instead take a warm bath or a hot shower
  • A light snack can be beneficial but avoid caffeine.

Be a partner in your child’s education.

Start the conversation by talking to your child’s teacher about their likes and dislikes, strengths and struggles, preferred learning styles, and any issues that may affect them at School.

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Going back to School can be a stressful time for children, but also for parents. After a long, fun break from School, even getting back into regular routines, can be unnerving.

As a parent though, there may be additional stresses that you deal with – like your child’s academic performance, their health and their relationship with their peers and teachers.

While you can’t be with them all day long while they are at School, you can encourage healthy habits that will carry over throughout their School Day.

Here are some ways that you can support your child’s health from preschool to graduation.

 

Focus on your child’s nutrition.

Statistics show that 17% of children aged two to 19 in the United States are obese. 

Forty percent of daily calories for two- to 18-year-olds are empty calories from added sugars and solid fats. 

If you have a picky eater, follow these tips:

  • Continue introducing new foods.
  • Be a role model for a healthy diet.
  • Don’t use food as a reward. 

Know the risks your school-aged children could face. 

Head lice – the most common way to get lice is by head-to-head contact that often happens during 

(continued in Part II…)

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Studies show that 30 to 40 percent of the general population snores… which means there are an awful lot of people out there not getting a good night’s sleep.  Whether you snore, or your partner, there are some easy ways to alleviate snoring and catch some zzzz’s before you know it.

 

Tongue exercises – believe it or not there are exercises that you can do with your tongue that will help “train” your tongue where to stay in your mouth while you are sleeping to prevent snoring.  One good tongue exercise to practice is making the “t-t-t-t-t” sound – sort of like you are scolding someone.  This strengthens the tip of the tongue.  You can also let your tongue hang out relaxed, then tense your tongue by pointing it and holding this position for three seconds. 

Buy a mouthpiece – one of the most effective anti-snoring techniques is using a “boil and bite” mouthpiece.  These mouthpieces form to your upper and lower teeth and pull your lower jaw and the back of your tongue forward.  This process allows your airway to be opened and you to breathe easier.

Wear an air mask – commonly used for severe sleep apnea, a Continuous Positive Airway Pressure (CPAP) mask pushes air into the nasal passages and throat, allowing the airways to be opened.  Unfortunately, only 50 percent of users use their machine correctly, as they cannot keep a mask on throughout the night. 

Sleep with a tennis ball – say what? Hear us out on this one… because most people snore while sleeping on their back if you provide a barrier between your body and your back while you are sleeping you will be less likely to sleep on your back throughout the night… thereby reducing your snoring.  Some people suggest putting a tennis ball in a pocket T-shirt then sleeping with the T-shirt on backwards.  You can also put the tennis ball in a fanny pack and then wear that backwards.  If you happen to turn onto your back during the night, the ball, whether it is in your shirt or in your fanny pack, will cause discomfort and you will roll onto your side.

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Even though summer is almost over, there is still time to get those fabulous abs. 

Follow this 31-day workout to start building those abdominal muscles today!

  

Day 1: 20 crunches

Day 2: 25 crunches

Day 3: 30 crunches plus a 30-second plank

Day 4: 35 crunches

Day 5: 40 crunches

Day 6: 45 crunches plus 2- 30-second planks

Day 7: 50 crunches

Day 8: 55 crunches

Day 9: 60 crunches plus 3- 30-second planks

Day 10: REST

Day 11: 65 crunches

Day 12: 70 crunches plus 2- 45-second planks

Day 13: 75 crunches

Day 14: 80 crunches

Day 15: 85 crunches plus 3- 45-second planks

Day 16: 90 crunches

Day 17: 95 crunches

Day 18: 100 crunches plus 1- 60-second plank

Day 19: REST

Day 20: 85 crunches

Day 21: 80 crunches plus 2- 60-second planks

Day 22: 75 crunches

Day 23: 70 crunches

Day 24: 65 crunches plus 3- 60-second planks

Day 25: 80 crunches

Day 26: 85 crunches

Day 27: 80 crunches plus 2- 60-second planks

Day 28: 85 crunches

Day 29: 90 crunches

Day 30: 95 crunches plus 5- 60-second planks

Day 31: 105 crunches

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  • Besides containing 40 percent of your daily value of vitamin C, it also contains 15 percent of your daily value of vitamin A, 8 percent of your daily value of potassium, and 7 percent of your recommended dietary allowance of iron for women and 10 percent for men.
  • Lycopene, what gives tomatoes their red pigment, acts as an antioxidant, neutralizing free radicals that can damage cells in the body.

Recipe: Tomato Casserole with Sweet Onions

  • 6 medium tomatoes, peeled, cored, and cut into wedges
  • 1 large Vidalia onion or other sweet onion
  • 1 teaspoon fresh dill, or scant ½ teaspoon dried dillweed
  • 1 teaspoon fresh thyme, or scant ½ teaspoon dried leaf thyme
  • Salt and pepper, to taste
  • 2/3 cup fresh breadcrumbs
  • 3 cloves garlic, minced
  • 1 cup shredded mozzarella cheese
  • 3 to 4 tablespoons olive oil 

Place peeled tomato wedges on paper towels to drain.  Peel onions and slice into ¼-inch rings.  In separate bowl combine dill, thyme, salt, pepper, and breadcrumbs.  Layer half of the tomatoes and onions in a lightly buttered baking dish and top with half of the minced garlic.  Sprinkle with half of the bread crumb and seasoning mixture, half of mozzarella cheese, and drizzle with half olive oil.  Repeat layers.  Bake in preheated 350-degree oven for 45 to 50 minutes, or until bubbly.

 

Recipe: Corn and Black Bean Salsa

  • 3 to 4 small ears of corn
  • 1 can (15 to 16 oz.) black beans, drained and rinsed thoroughly
  • 1 large tomato, seeds removed, diced
  • 1 large clove garlic, minced
  • ¼ cup minced red onion
  • 2 to 3 tablespoons finely minced jalapeno or poblano pepper
  • Juice of one lime, about 3 tablespoons
  • 3 tablespoons fresh, chopped cilantro
  • Dash salt and pepper, to taste 

Grill or broil corn to char slightly; let cool.

Combine remaining ingredients in a bowl.  Cut corn from cobs and add to the mixture.  Refrigerate for at least an hour before serving time.

Great alternative to sauces, and is especially tasty on grilled fish, chicken, or pork!