Establish routine bedtimes for your child
School-aged children should be in bed, falling asleep by 9 pm
Shut off TV, ipad, video games 30 minutes prior to bedtime
Shut off any lights in the bedroom during sleep
(even small amounts of light can affect sleep cycle)
Get natural sunlight during the day (that means playing outside!)
Sleep in a tidy environment, no clutter – feng shui does work!
Exercise is Medicine! Good for immune function, metabolism, better sleep
Kids should be getting upwards of 90 minutes a day
Food is Medicine! Food is the foundation of health
Less refined and processed carbs at every meal
(refined carbs includes: cereal, waffles, pancakes, potato chips, bagels, pasta, sandwich,etc..)
More healthy fats and healthy protein at every meal
Cooking seems to be a lost art as our lives are becoming too filled with activities: taking the kids to karate practice or dance recitals, home projects, and finishing up last minute-to-dos for work. We reach for more convenient foods like picking up dinner from restaurants or buying it pre-packaged and frozen. In order to get back to our food source, we need to start learning how to cook simple and quick wholesome meals without the extra additives and junk that are not natural for our bodies.
New research has shown that healthy cooking has shown that it improves healthy habits and lifestyle changes (Hartman, C et al. “Importance of Cooking Skills for Balanced Food Choices” Appetite 2013. 65: 125-131).
KU Integrative Medicine “Healing Foods Kitchen” hosts cooking classes several times monthly for adults and we will now be hosting cooking classes for teens:
Our first class will be on November 21st, 2013 from 4 pm to 5 pm and we’ll be making simple, healthy and quick smoothies so teens can make them on their own:
Chocolate peanut butter banana smoothie
Choco Berry Green Smoothie
Choco raspberry avocado smoothie
Mango Vanilla Smoothie
Pumpkin Orange Chai Smoothie
So please call 913-588-6208 or e-mail: firstname.lastname@example.org for registration or more information. Cost for smoothie class is $20.
Often, I see families who need to make a dietary change for the child. However, it becomes difficult if the child is diagnosed with a gluten sensitivity or celiac disease. Trying to cook different meals for the family and the child can become cumbersome and lead to burn out quickly.
To avoid this is simple: Make the change for the whole family. This doesn’t mean that you have to completely avoid the food in your home, but cook meals that doesn’t single your child out (especially when they have a sibling that doesn’t have any food allergies or sensitivites). This will make the transition easier on the child.
So please check out the recipes page of this blog. The recipes posted are meant to be quick and easy, as well as kid-proof!
If need more help, there is a great blog article on tips and suggestions: http://www.simplebites.net/survival-tips-for-coping-with-picky-eaters/