Keeping parents and kids healthy during those busy school days!

Summer…sleeping in, no commitments, flexible schedules, Ahhh…did I mention sleeping in?! Well, this month those lazy days will be a happy memory and the back-to-school shock will be ever present! Families will once again be consumed with committed sport practices and games, dance lessons and after school activities. Even though hectic schedules will prevail, a healthy lifestyle can absolutely fit into those busy days!

FOR THE KIDS

Starting your kids off with a healthy, satisfying breakfast has been proven to improve focus and learning throughout the morning hours of learning. Here are some helpful tips to get the kids off to an energetic start.

- At the beginning of each week, whip up some pancake or waffle batter and bake them off. Cool, layer between wax paper and store in a plastic bag in the refrigerator. Each morning for breakfast, the kids can help themselves to a hot breakfast and reheat them in the toaster. Be sure to put out real maple syrup and fruit to add to their plate. A tall glass of soymilk or skim milk completes the meal.

- Instant oatmeal, low in sugar (less than 10 grams) is another easy meal the kids can make themselves, as well as half asleep parents! Heat up water in a kettle before the kids arise from bed and keep warm on the stove. Place a selection of oatmeal packets on the counter for them to choose from. Add some yogurt and a glass of soymilk or skim milk and call it a morning!

Don’t forget lunch. No processed lunches for kids on the go. Processed food is loaded with sodium, fat and chemicals. Packing a healthful lunch will keep the kids alert and focused for the rest of the day.

- The night before school have the kids participate in packing their own lunch. Line up all the lunch bags on the counter. Help each child prepare lunch for the next day.

- Leftovers are a great meal and can be packed in plastic containers for easy reheat, if needed. They don’t like leftovers you say? No problem, a peanut butter and jelly sandwich always works! Tuna salad or chicken salad sandwiches are also excellent choices and can be accompanied by fresh fruit.

- Remember a healthful drink to wash down the carefully prepared lunch. No soda or fruit juice loaded with high fructose corn syrup! Pack bottled water or milk.

Allowing the kids to participate in" lunch duty" is not only fun, but will also teach them responsibility and allow them to feel a sense of accomplishment. And if they complain about not liking lunch, they can only blame themselves!

After school snacks are just as important as any other meal and are the easiest to prepare. Try these combinations or make some of your own, for proper nutrition and continued energy for the homework session ahead.

- Fruit and yogurt (less than 10 grams of sugar)
- No salt pretzels and low fat cottage cheese
- Air popped popcorn (no salt or butter) and a glass of soymilk or skim milk
- Apple and pear slices with peanut butter
- Assorted unsalted nuts with a glass of soymilk or skim milk

ACTIVITY

Kids are naturally active with the various sports and clubs they participate in at school or outside of school. If your child does not participate in an activity, help them to find one they enjoy. A team sport, dancing, horseback riding, or playing outside after school are just a few examples of fun activities to keep the kids healthy in body and mind.

FOR THE PARENTS

Neglecting yourself is not an option! Energy levels must be high for a productive day at work and/or at home. Remember, the kids will come home so lets make sure you are armed and ready.

- Same goes for parents in regards to meals! Nutrition is just as important so join the kids for breakfast and get your day off to a good start.

- Now that the days have more structure, be sure to pen in your exercise. If you do not schedule it, you might not do it! After seeing the kids off on the bus or dropping them at school, head right to the gym or back home for a walk. Walking 30 minutes a day is proven to increase energy and productivity, and decrease risks of heart disease and diabetes.

- Incorporate weight training 2 to 3 times a week for a complete exercise program.

Back-to-school does lend some challenges but they can be overcome with a lot of organization and a bit of humor. Starting new, healthy family habits can be difficult at first but by following these simple and easy tips, you will not only feel better, but also have the motivation to continue a healthy lifestyle.

About the Author:
Diana Sadtler is a University of Tampa graduate with a Bachelor of Science degree in Exercise and Sport Science. She is a Certified Personal Trainer through the National Academy of Sports Medicine (NASM).

Diana’s passion for fitness and nutrition has sprung her into a lifelong journey in helping others. She currently speaks to women’s groups on how to integrate exercise, nutrition, and healthy habits as part of day-to-day life. In addition to Diana helping her clients achieve optimal health, she also achieves her own personal goals and competes in fitness competitions annually. She enjoys working with individuals of any age and fitness level and believes that exercise and good health is a lifestyle choice.

Diana is also a freelance writer on health and fitness topics. Her articles have appeared in Focus on the Family publications and various fitness websites. To contact Diana with questions or comments, please email her at dsadtlergetfit@tampabay.rr.com.