Tips To Ensure Kids Have A Healthy Start Back To School

As many kids return back to school, parents can be a bit frantic about making sure their kids get a healthy start and settled back into a routine. 

 

Here are a few tips to make life a little easier for everyone:

 

Sleep

  • Most school-age kids need between 9-11 hours of sleep
  • Encourage a bedtime routine and stick to it!
  • Remove technology from the bedroom - no television, no laptop, no tablet, and no phone! 

 

Food

  • Healthy food helps kids focus and pay attention compared to foods that are heavy in fat or high in sugar which can lead to feeling sleepy or jittery
  • Keep fruit available for a quick snack-on-the-go
  • Pre-cut carrots and celery at the beginning of the week for convenience
  • Create a meal plan for the week and delegate who is going to prepare each meal

 

Backpacks

  • Limit the weight of the backpack to less than 10-15% of the child’s body weight. If the child weighs 100 pounds, then their backpack should be a maximum of 10-15 pounds.
  • Insist...
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6 Tips To Reduce Falls At Home

I have fallen down the steps twice - once when I was in physical therapy school and once after I was married but before we had kids.

 

The first time I fell was because I was in a hurry so I was running down the stairs between the floors in my graduate housing apartment complex. Racing down any stairs can be dangerous but try doing that while also looking through your mail to make sure you put stamps on the envelopes!

 

Not a good idea!

 

As I looked at the last envelope, I thought I was on the landing to the next set of stairs and I missed the last step. I fell crashing down with my backpack on top of me and my envelopes all scattered about. Despite the pain, I hobbled my way to my physical therapy class. The lesson for the day was gait abnormalites and I was now the lead candidate for everyone to observe my antalgic gait pattern! Not fun! My left ankle was swollen like a tennis ball and very painful. I did receive the nice benefit of electrical stimulation and ice...

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How To Set S.M.A.R.T. Family Goals To Achieve Healthy Habits

With so many personalities within a family, how do you get your family on the same page to be healthier?

 

I hear this question a lot in my physical therapy practice as well as when I am coaching clients towards a healthier lifestyle.

 

For example, the Mom in the family is trying to lose weight and she wants to eat healthier but her family doesn’t want to eat salad every day. She struggles with trying to cook two different meals because that doubles her time in the kitchen and she is spending more money at the grocery store to satisfy two different menus. Inevitably this doesn’t work because the whole family isn’t working together.

 

If you can relate to this Mom, then I recommend creating S.M.A.R.T. goals the entire family can live with.

 

A S.M.A.R.T. goal is Specific, Measurable, Attainable, Realistic, and Timely.

 

In the scenario above, one S.M.A.R.T. goal for this family may be:

 

We will strive to eat 1 fruit and 1 vegetable at...

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Creating Healthy Habits

This time of year many people start to reflect on the current year as they look forward to the upcoming year. Despite experiencing a once-in-a-lifetime pandemic year, I don’t think people will forego creating new year’s resolutions. In fact, because of health being such a topic of discussion, I predict many health goals will be created for 2021.

 

What about you?

 

Do you want to achieve your best health ever?

 

Are you tired of quick-fix-don’t-work myths and yo-yo crash-and-burn health myths?

 

Do you want to learn how to make the best decisions about your health so you can create healthy habits for a lifetime?

 

I recently published my first book to do exactly that!

 

The DIY Health Habit: 9 Steps To Building Your Health With The Replace and Repeat Method! is your step-by-step blueprint for laying a foundation of good health, building your health transformation, and achieving your best health ever.

 

The complete DIY Health...

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7 Great Things To Do In Southeastern WI If You Didn’t Have To Worry About Back Pain

80% of Americans will experience back pain at least once in their lifetime. If you are living with back pain, then you might also feel pain in your butt and down your leg – also known as sciatica. Back pain can limit your ability to sit, stand, walk, and sleep. It can be so painful that you stop doing the things you love to do.

But what if you didn’t have to live with back pain?

Can you picture it?

Could you be:

1) Enjoying the beauty of Petrifying Springs

Without the achy soreness of back pain, you could be sitting at a picnic table laughing with your family or friends, riding your bike, playing with your dog at the Dog Park, hiking or walking the trails, running the bases on the softball field, or chasing your kids on the playground at this 360-acre park.

http://www.co.kenosha.wi.us/1652/Petrifying-Springs-Park

 

2) Relaxing at Racine North Beach

If your back pain or sciatica wasn’t limiting how far you could walk or how long you could sit in one spot, you...

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How Much Sleep Do We Really Need?

Sleep is underrated.

According to the National Sleep Foundation, people between the ages of 26-64 require 7-9 hours of sleep per night. Adults 65 years and older require 7-8 hours of sleep per night. In comparison, adolescents between the ages of 14-17 require 8-10 hours of sleep per night while school age children between the ages of 6-13 require 9-11 hours of sleep. Preschool children ages 3-5 years old require 10-13 hours of sleep while toddlers ages 1-2 years old require 11-14 hours of sleep per night. Newborns and infants up to age 11 months old may require 12-18 hours of sleep per night.

Here are some benefits of a good night’s sleep: 

  • Quicker pumping of cerebral spinal fluid across your brain to remove waste products so you awake with a clearer mind
  • Slower breathing and more regular breathing action of your lungs
  • Reduced heart rate and decreased blood pressure
  • Release of growth hormones to rebuild muscle and joints and allow your body to recover from the...
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