It's that time of year again...school has started! For me it brings mixed emotions. I really loved summer with no schedule that we had to stick to and we could go on vacations and just enjoy life, but on the other hand I didn't get much done! So I am really excited to get my house, work, body and mind back on a schedule. I thought it might be nice to have a reminder of some healthy back to school tips:
~ Eat breakfast! Research studies show that people who eat breakfast perform better on cognitive tests and in school. Experts believe that eating breakfast keeps your metabolism running higher all day. After a long night of sleeping, breakfast is the needed fuel to give you energy-- you can't run your car on empty, just like you can't run your body without food. For people who want to lose weight or stay healthy where you are, make a healthy eating schedule which includes eating breakfast within one hour of waking.
~ Take a multi vitamin. Since our lives are busy, fill in any gaps with a vitamin.
~ If packing a lunch, keep it balanced with protein, fruits, veggies and whole grains.
~ Have a healthy snack ready to eat right after school or in the middle of the day such as: fruits, veggies, cheese, yogurt, nuts, hummus, whole grain breads, crackers, popcorn, peanut butter, edamame, cottage cheese, or trail mix. Planning is the key so it won't be tempting to grab the quick and easy less healthy snacks such as chips, candy, or soda.
~ Keep active and moving. Right now while the weather is still nice outside enjoy a bike ride, sports, or a walk in the park.
~ Hydrate. Make sure you always have water to prevent dehydration. Drinking water also helps prevent over eating. Water makes up 60% of your body weight. How much water do we need a day? It depends on our age, weather and how active we are, but The Institute of Medicine recommends-- men drink 3 liters (13 cups), women 2.2 liters (9 cups). We have heard for years the we need 8 8oz glasses which is 1.9 liters- so this is close. Their advice is drink healthy beverages with meals, drink water when you are thirsty (preferably before) and remember that food, especially fruits and veggies contain water. If you exercise, I mean WHEN you exercise, you need to add about 2 cups of water to these totals.
~Sleep. How much sleep is recommended? It varies by age, lifestyle and health, so look at the big picture, but the National Sleep Foundation suggests that adults sleep 7-9 hours.
Have a wonderful year day and remember to listen to your own body and give it what it needs, then you can nourish all those who surround you!
I took these photos at an event that Utah Celebrations Catering catered- beautiful healthy plates of food - huh!! See, Healthy is Beautiful!!
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