6 Wholesome Again To Faculty Ideas For Boosting Brainpower And Lifting Temper

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6 healthy back to school tips for boosting brainpower and lifting mood

After a long and wonderful summer, school is just around the corner and there is no better time to develop healthy habits. Of course, you don't need to have a family or partner to take this opportunity and focus on your health. It is common for people to overeat and / or drink alcohol too often during the lazy summer months. But at this time of year, most of us are ready to start over by cleaning up our diets and lifestyle for the coming winter months.

So, check out our 6 healthy back to school tips to boost brain performance and lift your mood, with the added benefit of improved weight control:

1. Wake up early and have a nutritious breakfast

Set the alarm half an hour early, promise not to check your phone, and take your precious time before you start the day. Practice mindfulness by showering and washing your teeth meticulously – in other words, instead of just going on autopilot, slowing down and focusing on what you are doing – feel the water wash over your body and appreciate how nice it feels.

Next, aim for a healthy breakfast that contains protein like scrambled eggs or Greek yogurt and a high-fiber carbohydrate like whole wheat toast. Avoid sugary, refined cereals – just don't buy them. Sugary grains and refined carbohydrates cause blood sugar levels to rise rapidly, which then quickly fall. This can make you – and your child – hungry, grumpy, and / or sleepy. Whole grains are absorbed more slowly so you won't get a sugar spike. Together with fiber and protein, they are much more likely to keep you feeling happy and satisfied until you have a snack or lunch.

For kids who refuse to eat in the morning, lure them into a smoothie with hidden spinach / avocaod and pea or hemp protein. See our ideal “power breakfast” here.

2. Prepare a sugar-free snack and lunch

I have to prepare my children's lunch boxes the night before (and then I often make my own too), but you can too. The most important thing is not when, but what you prepare. Given that processed foods are so full of sugar in our supermarkets these days, knowing how to read a sugar label has become important.

As a rule of thumb, find "sugar" in the "per 100 grams" column (under "carbohydrates") and then divide that number by four to get the number of teaspoons of sugar per serving. And be careful, manufacturers tend to underestimate a serving size (a clever trick because it makes the sugar look relatively low), but be aware that your child or yourself may be two to three times their "average" serving size You need to double or triple sugar.

Definitely avoid sugary drinks and don't give your kids money for the machine. Instead, offer healthy snacks like homemade flapjacks.

Greek yogurt with berries, hummus, or sundried tomato pesto and carrot sticks or whole grain pitta triangles (which you can dip) or low-sugar protein bars.

3. Go to school by bike or on foot (where possible)

Include activities on the way to school if you can – even if that means getting up a little earlier and parking halfway to your destination. Did you know that children are advised to exercise for one hour a day for health reasons, but shockingly, four in five don't get it. It's a special bugbear of mine. Sure is it a no-brainer? We know that exercise improves mood and productivity. Shouldn't it be mandatory that all children are encouraged to exercise every day as part of the curriculum?

The Department of Education could take it further, but schools often complain that they don't have the facilities for indoor sports, which is obviously vital to our climate.

That means it often falls into the lap of busy, already overworked parents – but it's important that we don't give it up. Encourage or insist that they unplug and have time to play (or instruct the childminder to do the same). That means climbing trees, hopping, hopping on a trampoline, or riding around with friends – everything counts. And if it's raining heavily outside, there are still options – dancing or playing table tennis (you can buy a cheap net and bats at most good toy stores). Or, give half an hour of housework each day – it might not be popular, but it teaches them to contribute while staying active and engaged. More ideas for indoor activities.

4. Be careful with too much screen time

Research clearly shows that excessive screen time is detrimental to overall health, especially when it comes to sleep. The data suggest a strong association between increased use of technology before bed and decreased sleep amount and quality. In fact, a recent study shows a significant association between pre-bed TV and / or cell phone use with increased BMI in children and adolescents (presumably the result of poorer sleep amount in these children).

Overweight and obese children and adolescents were more likely to have trouble falling asleep and falling asleep than their normal BMI counterparts. These children were also more likely to be tired in the morning and had less breakfast, which themselves are risk factors for an increased BMI. If your child is old enough to own a cell phone or other electronics, it is important to keep these items out of the bedroom. The bedroom should only be for books and magazines / newspapers.

Have your child turn off the electronics at least an hour before bed. Remember that sleep quality is a critical factor in health and shouldn't be overlooked – not just for kids, but for you too!

5. Get healthy foods (always have a list!)

When it comes to healthy lunch box ideas, junk food or overly processed foods just don't fit the equation. Make it easy for yourself by stocking up on healthy foods like fruits, vegetables, whole grain breads and cereals, as well as lean proteins like turkey and legumes. If you're a busy, working parent, take a few minutes on the weekend cutting fruits and vegetables and making things like tuna salad or hard-boiled eggs. Buy plenty of airtight containers for nutritious leftover food.

Try to make lists – a shopping list before you go to the grocery store, but also when you get home and put everything away, a weekly planner of what you eat for dinner and / or lunch every day – it saves money too! Your shopping lists include tomatoes, chickpeas, red kidney beans, lentils, frozen spinach, frozen peas, eggs, and canned coconut milk.

6. Coping with stress

Back to school can be stressful for children and parents alike, but too much stress can lead to a variety of health problems, including insomnia and a weak immune system. Help manage stress by talking to your kids about anything that is bothering them, and be careful not to overload anyone's schedule (including your own!).

Schoolwork and after-school activities are important, but it's also important to take time to relax, play, and spend time as a family. If your child is overtired, you should miss a workout here and there – sometimes rest is a priority. Make sure you have times in the journal when nothing is planned at all.

Try to create a relaxed environment at home – wondering if you walk around too much? If so, try to slow down as your children will tend to model your behavior. And invest in inexpensive items for the home that promote a sense of calm – aromatic oils and an oil burner, scented candles, Epsom salts for the bathroom, Radox … all those little things can really make all the difference.

There you have it, our 6 healthy tips for starting school to boost brain performance and lift your spirits. Whatever your circumstances, take one of the tips above and get started. If time permits, incorporate the remaining tips into your routine and in no time you will be up and running with all 6.

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