Archive for the ‘children's health’ Category


September is Childhood Obesity Awareness Month

Friday, September 19th, 2014

September is Childhood Obesity Awareness MonthSeptember is known for back-to-school festivities and the transition into fall, but did you know that it’s also Childhood Obesity Awareness Month?

National Childhood Obesity Awareness Month, initiated by the American College of Sports Medicine (ACSM) four years ago, brings awareness and recognition to this devastating epidemic among the American youth in the hopes of ending a very real threat to the future health of millions of American children. Let’s look at some facts and some ways you can get involved.

Childhood Obesity Awareness Facts

We are grateful for this month-long promotion of awareness and action for childhood obesity, but this pressing issue should really take the spotlight all 12 months of the year.

Check out the facts:

  • More than 23 million American children between the ages of 2 and 19 are obese or overweight.
  • More than 1/3 of American children are at risk for Type 2 diabetes.
  • Other obesity-related risks include heart disease, stroke and high blood pressure.
  • Childhood obesity is a completely preventable disease!

Childhood Obesity Awareness Month was created to educate and inspire the public to take action against the childhood obesity epidemic.

How to Get Involved

Whether you’re a parent, educator, or part of the community, there’s something you can do to help. Check out these ideas:

  • It all starts at home:
    • Educate yourself about the food and drink you consume. Encourage your own family to become more physically active and to develop better eating habits.
    • Expand at the community level:
      • Host an event where families can engage in fun active activities and learn about both the dangers of childhood obesity and how to prevent it.
      • Post flyers in public areas.
      • Tweet and use Facebook to promote activities and awareness.
      • Write a letter to the editor of your local paper encouraging community leaders to become involved.
      • Volunteer to host a presentation on childhood obesity and ways to prevent it at a local school or community center.
      • Approach community groups like scouts, 4H, boys and girls clubs, churches, and other religious communities about hosting an event, presentation, or activity to spread awareness of childhood obesity.
      • Encourage PSAs on local television and radio.
      • Sponsor ads in local media—newspapers, magazines, radio, and television.
      • Partner with other agencies and organizations to hold a large, free to the public event.
      • Get involved with the government
        • Lobby your state legislature, surgeon general, school boards, governor, other state leaders, and even the First Lady/First Gentleman to host events, presentations, activities, and to make childhood health a priority.
        • Lobby for better, healthier school lunch and snack programs.
        • Petition for better funding for physical education programs in schools, improved community recreational facilities, and public health programs to end obesity at all ages.
        • Lobby for better and more funding for state parks and museums to encourage families to become more active.
        • Lobby for changes in state-funded food aid programs to eliminate access to processed foods, foods high in sugar and fat, and soft drinks.

Childhood Obesity need not rob millions of Americans of good health and good living. It can be stopped. It can be reversed. But it will take interested individuals to take action and become involved. The future of our country is at stake. The children of America need you, and while Childhood Obesity Awareness only lasts through September, it is a cause we all need to rally behind every month of the year.

Q: How Can We Help Students Reach 60-a-day?

Monday, May 5th, 2014
A: Comprehensive School Physical Activity Program!

For National Physical Education Week, we’re taking a deeper look into a Comprehensive School Physical Activity Program and resources available to help reach the goal of 60 minutes of MVPA a day.

How much activity and why?
It seems you can’t look through a magazine or watch a news program without hearing about the importance of physical activity (PA) and its role in overall health. There’s nothing better for controlling weight, reducing risk of heart disease, type 2 diabetes, and some cancers; not to mention PA’s role in increasing muscle strength and bone density, improving attention in class, and so much more. PA is the “wonder drug” of champions (literally!).

The Centers for Disease Control and Prevention (CDC), the Department of Health and Human Services, as well as the President’s Council on Fitness, Sport, and Nutrition all recommend 60 minutes of physical activity for children ages 6-17. With that dosage kids will be healthier, happier, leaner, and have a much better chance of living longer. Sixty minutes seems to be the “magic” number and it should consist mostly of aerobic activities in the moderate to vigorous intensity level range (MVPA), such as brisk walking, running, swimming, etc., as well as 3 days/week of muscular strengthening like gymnastics and calisthenics. So, how on earth are today’s busy kids supposed to accumulate 60 minutes of MVPA most days?

Physical Education (PE) is a great start!

Let’s say your school has a fabulous, quality physical education program with daily PE for all students. They have PE for 30+ minutes (for elementary) and 45+ minutes (for MS/HS) each day and they are engaged in MVPA for 50% of class time — always! It’s an ideal program all around. Sounds great, right?  It is – yet it’s also VERY rare.

Are YOUR students reaching the magic dosage of 60 minutes on most days with PE alone? If not, they’ll need to find other physical activity opportunities throughout the day if they’re going to achieve their 60 minute goal.

How might you supplement student Physical Activity (PA)?

Viable options include before and after school programs, recess, activity during other academic classes, on-site intramurals, as well as myriad activities off campus after school. Programs such as these are components of a Comprehensive School Physical Activity Program (CSPAP). They include quality PE as the foundation, as well as PA opportunities before, during, and after school, staff involvement, and family and community engagement.* The whole package helps keep our children active and fit. Like SPARK Principal Thom McKenzie likes to say, “It takes a village to raise an active child.”

Teaming up for PA!

No one person or entity is responsible for our kids’ health. When everyone does their part and students are supported with PA choices in all sorts of environments, they are much more likely to participate and achieve their 60 minutes or more. And every type of activity “counts” towards the 60 (e.g., walking to school, climbing on the jungle gym, having activity breaks during class, dancing in PE, playing tag at recess, running in a running club, playing intramurals after school).You want your kids to have so many opportunities they can’t help but find activities they love to do and to do them often!

What resources are available?

Let’s Move! Active Schools provides free and low-cost resources to help schools incorporate physical activity before, during, and after school for at least 60 minutes a day.  SPARK is an official supporting organization of Let’s Move! Active Schools and encourages schools to sign up to be an Active School.  Learn more here.  

How can SPARK help you and your students reach the 60 minute goal?

Quality Physical Education – Sadly, many PE programs are not active enough – ironic right? Yet studies show students may spend a good chunk of class time waiting their turn for a chance just to touch the equipment (as in relays) or sitting on the sidelines because they got “out” (elimination games) or simply waiting for someone to pass the ball to them (large-group games). PE classes full of these practices often engage students in MVPA for only a short amount of time. SPARK PE (K-2, 3-6, MS, and HS) offers teachers quality PE programs that in turn provide students many opportunities to participate and practice skills. Research shows SPARK PE engages students in MVPA at least 50% of class time, addresses National Standards, aligns assessment with instruction, and regularly promotes out-of-class physical activity. Students become more active and more skilled when they have SPARK PE. When taught daily, students can receive nearly half of their recommended minutes of PA with SPARK PE alone!

During academic classes – Because students often sit for hours at a time during classes, activity breaks are a must! They help not only by adding minutes of PA, but they have been shown to enhance academic performance. The SPARKabc’s program provides numerous activities to be used as breaks during classroom time as well as activities which integrate academic topics to help “anchor” learning and make it more active and fun. SPARK provides sample SPARKabc’s lessons to give you a taste of what our ASAP movement breaks and academically focused activities look like. They’re easy to teach, easy to learn, fun and effective. SPARK PE (K-2 and 3-6) programs also include multiple limited space activities that classroom teachers can use as activity breaks throughout the day.

During Recess – Recess has potential to be either very active or very sedentary. Depending upon students’ preferences, they might choose to play an active soccer or basketball game or to sit and chat with a friend while eating their snacks. Even if they join what appears to be an active game, they may spend most of their time waiting in line for their turn at wall ball, tetherball, kickback, 2-touch, etc. Frankly, they may get most of their activity jumping up and down cheering for the kids who are playing! Both SPARK K-2 and 3-6 PE programs include Recess Activities sections with ideas for inclusive, enjoyable, and ACTIVE games. SPARKabc’s also provides resources for recess staff looking to improve activity opportunities for all elementary age students. Here’s a sample recess activity that can be played as is, or modified to match your students and setting. Try it and tell us what you think!

Before and After School – Students who attend before and/or after school programs can receive a large percentage of their daily MVPA during structured and/or non-structured activities. Again, as in recess, activities need to be structured in such a way to increase activity levels and to have positive effects. There are many issues to consider with running a quality program that addresses a wide range of ages, group-sizes and skill levels, commonly have a lack of equipment and limited space, as well as high staff-to-student ratios. SPARK’s After School program (which actually targets all out-of-school PA programs, not just those done after school) has been found effective in increasing PA for children and adolescents ages 5-14. It has hundreds of suggestions for addressing many of the concerns typically encountered in these types of programs.

At the end of the day, students CAN reach the goal of 60 minutes or more of MVPA. It’s a matter of structuring your environment to encourage PA. By providing safe places to play, programs that promote movement throughout the day, equipment to complement those programs, and trained staff to lead them, your students will have met or exceeded the 60 min. goal for now, as well as learned the skills to continue to do so for a lifetime!

*(Centers for Disease Control and Prevention. Comprehensive School Physical Activity Programs: A Guide for Schools. Atlanta, GA: U.S. Department of Health and Human Services; 2013)

Learn More:

Comprehensive School Physical Activity Programs: A Guide for Schools

Let’s Move! Active Schools

Free SPARK webinar!

Comprehensive School Physical Activity Programs

Resources for Integrating Physical Activity Throughout the School Day

May 7, 2014 @ 3pm Pacific (6pm Eastern) – Register Here

Advocating for Physical Education and Student Health

Friday, March 14th, 2014

Republicans and Democrats don’t agree on much these days, but that doesn’t stop hundreds of people from going on “The Hill” to advocate for quality physical education.  And, it seems to be working!  Advocacy has helped provide federal funding for physical education and other important public health initiatives.

Two major organizations advocating for physical education are the Sport and Fitness Industry Association (SFIA) and AAHPERD (soon to be called SHAPE America).

The SFIA National Health through Fitness Day brings together approximately 150 leaders and 15-20 sports celebrities such as Herschel Walker, Mia Hamm, Abby Wambach, Peyton Manning, and Tim Brown, to fight for the Carol M. White Physical Education Act (PEP).  Many physical educators and sporting goods companies have no idea how hard this group works to provide the only federal funding for physical education.  Until you have been in a back room with Gary Player and hear the level of conversations with a Speaker of the House, it is hard to imagine all of the work, money and time that goes into keeping PEP grants funded and safe.

Last week, SPARK was on the Hill with SFIA and the celebrities showcasing quality physical education with local DC Public School (a SPARK district) students.  We are proud to be sponsors and participants of this important advocacy day.  And, if you haven’t seen the video of Herschel Walker doing a SPARK dance with the students yet, click here. This video has had over 1,600 views on Facebook! You can view more photos of the event on the SPARK Facebook page.

SPARK is in DC again this week for National Speak Out! Day hosted by AAHPERD. National Speak Out! Day provides a venue that encourages all of its members to be strong advocates for the profession and for children.  AAHPERD members, sponsors, and associates storm the Hill to meet with their district or state representatives and share with them firsthand what is going on in their home towns.  They share personal experiences, unintended consequences, successes, and possible solutions.  Members advocate for PEP funding and other critical educational issues like educating the whole child.  Educating legislators on quality physical education is essential to making an impact on the national policy landscape.

We all have to do our part to help policy makers understand the benefits of quality, daily physical education taught by credentialed specialists.  We need YOU (teachers, administrators, parents, wellness professionals, etc.) to advocate on the Hill and/or your local governing bodies (School Board and State Legislators). Won’t you join us?

Here are some helpful hints:

  • Make them smart, before you make them mad: Share the full truth, even if some of it is bad.  You can advocate year-round by sharing issues on student health (obesity) in your district.  Share the facts and results from your testing, especially now with student growth evaluations.  You don’t always have to ask for something to advocate, as a matter of fact, true advocacy is not asking, but educating! We want decision makers to know the facts about your program and school district to help them make decisions.  This gains their trust.
  • Make friends before you need them: Provide success stories from your school and share them with your representatives.  Send letters about your school that showcase the positive things you are doing with students.  SPARK salutes all of these organizations and others who work hard on behalf of quality physical education programs and their teachers.
  • Support your friends: Help friends who are advocating on your behalf.  Especially AAHPERD and SFIA in their efforts on the national level, however, there are many others including state and local supporters you have and may not know.  Seek them out and support them.  Visit their websites and send letters.

SPARK is excited to actively support initiatives that support quality, daily physical education taught by credentialed specialists.  Here are a few relevant examples.

1. Recently, publicity around the First Lady’s Lets Move! initiative has sparked enough interest that Let’s Move! Active Schools was created.  This brought together organizations across sectors to increase physical activity in schools.  SPARK signed on and is a supporting organization for Lets Move! Active Schools. We are excited and motivated to have pledged at least 800 schools to sign up and increase physical activity during school!

2. SPARK attended both SFIA and AAHPERD days on the Hill again this year, and plan to go every year!  We sponsor and assist in demonstrations to showcase quality physical education.  We speak to Legislators about what quality physical education looks like and how important it is.  We provide success stories and call on them throughout the year through sign on letters and other advocacy efforts they provide.

3. SPARK feels so strongly about this, we created an Advocacy section on our website (under Resources).  This page will assist you by providing videos, tools, links, and ideas on how to advocate for physical education and wellness programs.  Please visit our advocacy page at http://www.sparkpe.org/physical-education-resources/advocacy/

SPARK is much more than our researched-based programs.  SPARK is proud to invest money, staff and time to advocate for policies that support quality, daily physical education for all!

So, won’t you join us in advocating for physical education and student health?

Support PEP Button


Schooling, Health and Youth Development – What is Necessary?

Thursday, March 13th, 2014

Schooling, Health and Youth Development – What is Necessary?

Provided by ASCD Whole Child Programs · www.ascd.org · www.wholechildeducation.org

Over the past few years, ASCD authors have penned a number of articles about the need for schools, educators and policymakers to focus on the health and well-being of their students. Not just for the sake of their health and well-being (if that shouldn’t be enough on its own) but also to support effective teaching and learning.

Here are just a few selections to read and share:

Physical Activity

Integrating Movement Roundup

Ensuring a high-quality physical education program is important. Equally important is ensuring that students are active across the school day and not just in PE class. Research shows that kids who are physically active are not only healthier, but also likely to perform better academically; and short activity breaks during the school day can improve concentration and behavior and enhance learning

Play and Recess

Playing a Game Is the Voluntary Attempt to Overcome Unnecessary Obstacles

Last month we ran the theme of integrating movement throughout the school day (and outside of physical education classes). Obviously one place where this should be a no-brainer is recess. But it’s been scary seeing how many schools and districts have been cutting back on recess time to either provide enrichment classes or add additional academic study time into the school day.

Investing in Healthy Recess to Nurture the Whole Child

A healthy, positive school environment transcends what goes on in the classroom. In fact, what happens at recess holds a crucial key to developing the whole child. A school that provides time and space for students to run, talk, and play helps ensure every child is healthy, safe, engaged, supported, and challenged. Experience and research tell us that active students learn better, and daily recess is proven to help students focus in the classroom.

Does Better Recess Equal a Better School Day?

In a new study released Tuesday, Mathematica Policy Research and the John W. Gardner Center for Youth and Their Communities at Stanford University rigorously evaluated the Playworks program and found that it improved outcomes in the areas of school climate, conflict resolution and aggression, physical activity, and learning and academic performance.

Nutrition

Reducing the Effects of Child Poverty

In today’s global economic state, many families and children face reduced circumstances. The 2008 economic crisis became a “household crisis” (PDF) when higher costs for basic goods, fewer jobs and reduced wages, diminished assets and reduced access to credit, and reduced access to public goods and services affected families who coped, in part, by eating fewer and less nutritious meals, spending less on education and health care, and pulling children out of school to work or help with younger siblings. These “new poor” join those who were vulnerable prior to the financial shocks and economic downturn.

No Child Should Grow Up Hungry

We are proud to welcome Share Our Strength as a whole child partner. Share Our Strength’s No Kid Hungry campaign aims to end childhood hunger in the United States. It connects kids in need with nutritious food and teaches their families how to cook healthy, affordable meals. The campaign also engages the public to make ending childhood hunger a national priority.

Mental Health

Best Questions: Mental Health

More than 20 years ago, I spent one school year as the full-time school counselor in an early childhood center in Washington, D.C. Our enrollment was 250 full-day preK and kindergarten students in an old, huge brick building with 20-foot high ceilings and massive center courtyard-like hallways. I spent the year in easily washable clothes and with my hair in a ponytail at all times because, as anyone who has ever worked in early childhood can tell you, fancy clothes and fancy hair don’t mix well with peanut butter and finger paint.

A Health Iceberg

I use these slides often when discussing health. It starts with the tenets, becomes a pyramid, and then ends with what I call a “health iceberg.” Let me show you what I mean.

The common thread through all of these articles is that health and well-being matter and they determine how well we learn, grow and achieve. Health and education are symbiotic. What affects one affects the other. The healthy child learns better just as the educated child leads a healthier life. Similarly, a healthier environment—physically as well as socially-emotionally—provides for more effective teaching and learning.

To learn more about ASCD and Whole Child Education, visit the links below.

www.ascd.org

www.wholechildeducation.org

Healthy & Easy Recipe for National Nutrition Month

Tuesday, March 11th, 2014

Healthy, Easy and Kid-Friendly Recipe for National Nutrition Month

Provided by our Nutrition Services partner, Healthy Kids Challenge

This Apple Almond Salad recipe is easy to use when teaching kids about healthy habits, and easy for them to learn some basic kitchen skills, too! At a school or community program (or even at home) use this activity to challenge kids to learn about what they taste. It works with many fruit & veggie-based recipes, but our favorite is this apple-almond salad!

Apple Almond Salad

Prep Time: 10 minutes Serves: 8 servings or 32 (½ cup serving) tasting samples

  • 1 cup non-fat, bottled raspberry vinaigrette
  • 8 small apples, diced
  • 1 cup Craisins® or other dried fruit bits
  • 1 cup chopped almonds
  • 8 cups bagged, pre-cut mixed greens

Directions

1. In advance, rinse and drain the apples and mixed greens.

2. In a large salad bowl, add the ingredients and toss gently.

3. Serve ½ cup tasting samples on small plates with a fork.

4. Clean work area and utensils with warm soapy water. Rinse with clean water.

Per full-size serving (1 3/4 cups): 221 Calories, 5.2g Pro, 5.9g Fat, 24% Calories from Fat

Recipe Source: (Modified) Education.com-Centers for Disease Control and Prevention. Accessed 6/11.

Taste and Learn Activity

Materials: MyPlate symbol

1. Fill half of a standard size meal plate with salad and explain it represents the fruits and veggies of the MyPlate symbol.

2. Discuss how eating that amount at meals helps kids get their suggested daily servings of fiber.

3. Ask kids to think of the fruits/veggies they ate yesterday.

4. Did the amount they ate fill half a plate? Have them draw a representation of their plate.

5. Ask kids to create a menu using the recipe and the other MyPlate food groups (grains, protein and dairy).

6. Have them create a grocery list for their menu.

At home, parents can empower kids to get involved too!

  • Allow kids to help create the grocery list
  • Parents and kids go grocery shopping together
  • Kids make the meal with parents and eat together

Download parent tip sheets to reinforce the messaging here:

Fruits & Veggies – Every Day the Tasty Way “Fruits & Veggies, Cool Foods”

Fruits & Veggies – Enjoy the Taste, Herbs & Spices Add Pizazz to Fruits & Veggies

Visit the Healthy Kids Challenge blog for more “Taste and Learn” Recipes, including the Turkey Veggie Wrap and a Yummy Fruit Combo!

Heart-Healthy Ingredients to Pack in Your Children’s Lunchboxes

Wednesday, February 26th, 2014
In honor of American Heart Month, we’ve been covering some matters of the heart, including how to promote heart health in our children. Today, we’re talking about packing heart-healthy lunches to fuel their minds, bodies, and spirits all throughout the school day.
Check out these 10 ingredients to rotate through your child’s lunchbox to keep their tickers in tip-top shape.
Fruits and Veggies
An absolute must for a heart-healthy meal, fruits and veggies should take up the most tummy space.
Apples
There really is truth to the old adage, “An apple a day keeps the doctor away.” Apples are high in fiber and vitamin C and contain lots of potassium, too. And they taste great and fulfill that need for something crunchy and sweet.
Bonus tips: Pre-sliced apples are perfect for little hands. To make lunch prep a breeze, invest in an apple slicer ($5-10 online and in various stores). Put apple slices in a baggie or reusable container with some lemon or lime juice to keep them tasting fresh and from turning brown.
Bananas
Another good one for the lunchbox is the banana. Like apples, they have lots of fiber, vitamin C, and potassium. Unlike the apple, you can have a good bit of fun pretending to be a monkey while you munch your lunch.
Oranges
Lower in calories than apples and bananas, oranges are loaded with vitamin C, potassium, and fiber. They’re also a good alternative for kids who prefer their fruit sliced and peeled for them. Unlike apples and bananas, they don’t turn that “icky” brown color when sliced before serving.
Pears
Higher in vitamin C than a banana and more fiber and potassium than an apple, pears are another crunchy, sweet alternative for the healthy lunchbox crowd. Pears are also slightly softer and easier to chew than apples, which can be a mouth-pleaser for younger children.
Baby Carrots
These little orange beauties are chockablock full of vitamin A and are fun to eat both plain and with a healthy dip (see recipe below!). Skip the chips and dip these babies! Crunchy, sweet, and oh-so-good for you, too.
Broccoli
Raw, one cup of broccoli florets contains almost as much vitamin C as an orange. If your kids prefer cooked broccoli, lightly steam the florets and then chill them in the fridge. Steaming takes away some of the bite of raw broccoli and makes it easier for picky eaters to get their much-needed greens.
Cherry or Grape Tomatoes
Full of vitamin C and really fun to pop in your mouth, tiny tomatoes make another excellent lunchbox add. Pair them up with a tasty yogurt dip and you double the fun and the taste.
Protein and Fat
Two very important nutrients to pack in the lunchbox are protein and fat. While fat in general doesn’t have the best reputation, healthy amounts of monounsaturated and polyunsaturated fat are integral to a heart-healthy diet. Try these ingredients:
Low-fat cheese
No need to go overboard, but a serving-sized wedge of a tasty low-fat cheese gives your child protein, calcium, and a yummy lunch all in one.
Tuna
Skip the overly processed lunchmeats and go for heart-healthy tuna instead, which offers protein and the healthy fats mentioned above. If your child isn’t a fan of fish, choose the least-processed lunch meats possible or bake and slice free-range chicken and turkey breasts for delicious homemade sandwiches.
Tip: Choose only 100% whole grain bread made with the least ingredients possible. Skip brands that include extra sugar in their recipe, or go all-in and make your own bread.
Unsalted and/or Raw Nuts and Seeds
Whether it’s a serving of sunflower seeds, almonds, walnuts, or other wonderful crunchies, nuts and seeds add protein, healthy fats and variety to any school lunch box. Remember those apples, bananas, and pears from above? Wholesome peanut butter (the only ingredient you need is peanuts!) with a sprinkle of cinnamon makes for a tasty treat.
Whole Grains
We can’t forget the benefits of wholesome whole grains! Avoid processed flour products and go for 100% whole grain items that maintain the healthy components of the grain.
Crunchy breadsticks
Forget the high-fat, high-sodium chips, pretzels, and crackers. Pack yummy, crunchy homemade breadsticks instead. (If following this recipe, skip the all-purpose flour and use 100% whole wheat only. Choose a whole wheat baking flour, which will maintain a lighter, more pleasing texture.) Thick and chewy or thin and crispy, the choice is yours. Flavor them with herbs, garlic and onion, cinnamon, fruit—anything your kids like. Some homemade tomato sauce provides a yummy and heart-healthy dip on the side.
Brown Rice, Quinoa, or Oatmeal
These wholesome whole grains can be flavored any way you like them and fill up little tummies with fiber that keeps them energized all day long.
Healthy Yogurt Dip Recipe
Ingredients:
1 cup plain Greek yogurt like Fage (wholesome Greek yogurt has no extra sugar and lots of healthy protein)
1 tablespoon finely chopped green onion
3 tablespoon minced fresh parsley
1 tablespoon minced fresh dill (or use dried dill, but less)
1 tablespoon minced fresh chives
1 tablespoon chopped fresh basil
2 tablespoons lemon juice
Salt and pepper to taste
It’s so easy—just mix everything in a small bowl and chill overnight. Store the dip in the refrigerator for 3 to 5 days.
Giving your kids healthy, appetizing choices for their lunchboxes ensures that they’re receiving support for healthy eating habits even when they are away from home. Some other good-for-you lunch choices are hard-boiled eggs, unsalted popcorn, and raisins/other no-sugar-added dried fruits.
And don’t forget to help quench little thirsts. Good choices for a reusable water bottle are unsweetened juice, water, and milk (add a little wholesome cocoa powder and vanilla extract for a chocolaty treat).
Lunch time doesn’t have to be boring, unhealthy, or stick to the same old routine. Give your kids a heart-healthy treasure chest of goodies they’ll be excited to munch on every day. While you’re at it, pack these wholesome ingredients in your own lunch, too!

In honor of American Heart Month, we’ve been covering some matters of the heart, including how to promote heart health in our children. Today, we’re talking about packing heart-healthy lunches to fuel their minds, bodies, and spirits all throughout the school day.

Check out these 10 ingredients to rotate through your child’s lunchbox to keep their tickers in tip-top shape.

Fruits and Veggies

An absolute must for a heart-healthy meal, fruits and veggies should take up the most tummy space.

Apples

There really is truth to the old adage, “An apple a day keeps the doctor away.” Apples are high in fiber and vitamin C and contain lots of potassium, too. And they taste great and fulfill that need for something crunchy and sweet.

Bonus tips: Pre-sliced apples are perfect for little hands. To make lunch prep a breeze, invest in an apple slicer ($5-10 online and in various stores). Put apple slices in a baggie or reusable container with some lemon or lime juice to keep them tasting fresh and from turning brown.

Bananas

Another good one for the lunchbox is the banana. Like apples, they have lots of fiber, vitamin C, and potassium. Unlike the apple, you can have a good bit of fun pretending to be a monkey while you munch your lunch.

Oranges

Lower in calories than apples and bananas, oranges are loaded with vitamin C, potassium, and fiber. They’re also a good alternative for kids who prefer their fruit sliced and peeled for them. Unlike apples and bananas, they don’t turn that “icky” brown color when sliced before serving.

Pears

Higher in vitamin C than a banana and more fiber and potassium than an apple, pears are another crunchy, sweet alternative for the healthy lunchbox crowd. Pears are also slightly softer and easier to chew than apples, which can be a mouth-pleaser for younger children.

Baby Carrots

These little orange beauties are chockablock full of vitamin A and are fun to eat both plain and with a healthy dip (see recipe below!). Skip the chips and dip these babies! Crunchy, sweet, and oh-so-good for you, too.

Broccoli

Raw, one cup of broccoli florets contains almost as much vitamin C as an orange. If your kids prefer cooked broccoli, lightly steam the florets and then chill them in the fridge. Steaming takes away some of the bite of raw broccoli and makes it easier for picky eaters to get their much-needed greens.

Cherry or Grape Tomatoes

Full of vitamin C and really fun to pop in your mouth, tiny tomatoes make another excellent lunchbox add. Pair them up with a tasty yogurt dip and you double the fun and the taste.

Protein and Fat

Two very important nutrients to pack in the lunchbox are protein and fat. While fat in general doesn’t have the best reputation, healthy amounts of monounsaturated and polyunsaturated fat are integral to a heart-healthy diet. Try these ingredients:

Low-fat cheese

No need to go overboard, but a serving-sized wedge of a tasty low-fat cheese gives your child protein, calcium, and a yummy lunch all in one.

Tuna

Skip the overly processed lunchmeats and go for heart-healthy tuna instead, which offers protein and the healthy fats mentioned above. If your child isn’t a fan of fish, choose the least-processed lunch meats possible or bake and slice free-range chicken and turkey breasts for delicious homemade sandwiches.

Tip: Choose only 100% whole grain bread made with the least ingredients possible. Skip brands that include extra sugar in their recipe, or go all-in and make your own bread.

Unsalted and/or Raw Nuts and Seeds

Whether it’s a serving of sunflower seeds, almonds, walnuts, or other wonderful crunchies, nuts and seeds add protein, healthy fats and variety to any school lunch box. Remember those apples, bananas, and pears from above? Wholesome peanut butter (the only ingredient you need is peanuts!) with a sprinkle of cinnamon makes for a tasty treat.

Whole Grains

We can’t forget the benefits of wholesome whole grains! Avoid processed flour products and go for 100% whole grain items that maintain the healthy components of the grain.

Crunchy breadsticks

Forget the high-fat, high-sodium chips, pretzels, and crackers. Pack yummy, crunchy homemade breadsticks instead. (If following this recipe, skip the all-purpose flour and use 100% whole wheat only. Choose a whole wheat baking flour, which will maintain a lighter, more pleasing texture.) Thick and chewy or thin and crispy, the choice is yours. Flavor them with herbs, garlic and onion, cinnamon, fruit—anything your kids like. Some homemade tomato sauce provides a yummy and heart-healthy dip on the side.

Brown Rice, Quinoa, or Oatmeal

These wholesome whole grains can be flavored any way you like them and fill up little tummies with fiber that keeps them energized all day long.

Healthy Yogurt Dip Recipe

Ingredients:

  • 1 cup plain Greek yogurt like Fage (wholesome Greek yogurt has no extra sugar and lots of healthy protein)
  • 1 tablespoon finely chopped green onion
  • 3 tablespoon minced fresh parsley
  • 1 tablespoon minced fresh dill (or use dried dill, but less)
  • 1 tablespoon minced fresh chives
  • 1 tablespoon chopped fresh basil
  • 2 tablespoons lemon juice
  • Salt and pepper to taste

It’s so easy—just mix everything in a small bowl and chill overnight. Store the dip in the refrigerator for 3 to 5 days.

Giving your kids healthy, appetizing choices for their lunchboxes ensures that they’re receiving support for healthy eating habits even when they are away from home. Some other good-for-you lunch choices are hard-boiled eggs, unsalted popcorn, and raisins/other no-sugar-added dried fruits.

And don’t forget to help quench little thirsts. Good choices for a reusable water bottle are unsweetened juice, water, and milk (add a little wholesome cocoa powder and vanilla extract for a chocolaty treat).

Lunch time doesn’t have to be boring, unhealthy, or stick to the same old routine. Give your kids a heart-healthy treasure chest of goodies they’ll be excited to munch on every day. While you’re at it, pack these wholesome ingredients in your own lunch, too!

Tips for Heart-Healthy Children and Families

Tuesday, February 25th, 2014
February is American Heart Month, and we want to take some time to focus on how parents can promote their children’s heart health.
When it comes to raising healthy children, efforts should start at home, with parents and other immediate family members that have so much impact on kids during their formative years. The efforts extend into the community, where school officials, coaches, and so on help mold the youth into healthy, responsible adults. As they say, it takes a village to raise a child, and when we work together everybody wins.
Keep reading for some tips you can implement at home to help your children create heart-healthy habits.
Making Time for Healthy Habits
The first step is to make time to incorporate healthy habits. And while it seems like there already aren’t enough hours in the day, the secret is that you don’t have to find more time—you replace time spent on not-so-healthy habits with time spent on better-for-you ones. Try these ideas:
Schedule TV and Other Types of Screen Time
The American Academy of Pediatrics recommends that children younger than two years old have no screen time and older kids have one to two hours of screen time per day with high-quality content. But children now spend an average of 7 hours per day in front of the TV, iPad, laptop, and/or gaming system.
One way to cut back is to schedule screen time. Try these:
Make a list of the family’s must-see programs—these are the ones you can watch together or separately, but do keep the list to a minimum.
Turn the TV only on a few minutes prior to the start of the shows, and turn it off immediately after. No channel surfing, no mindless watching.
Schedule a game night or award “time tickets” to allow your kids to get their video game fix without spending endless hours glued to the screen and controllers.
Track Your Meals
How often do you stop at the drive-through on your way to or from activities? You may not realize just how often you grab dinner to go or reach for processed convenience items unless you keep track for a couple of weeks.
The problem is that most of these items contain overly processed simple carbohydrates (such as sugar and flour) and oils high in omega-6 fatty acids (like sunflower, soybean, and corn oil)—huge culprits of inflammation. While the debate of whether inflammation or cholesterol is the direct cause of heart disease is still in progress, it is certainly a big cardiovascular health risk factor.
Curb fast food eating, and learn how to make better choices when hitting the drive thru window.
Making healthy meals at home is easier than you think. For example, heart-healthy meals can be slow-cooked in a crockpot so they are ready when you are, you can make homemade freezer meals that just need to be popped in the oven.
Replace certain ingredients in your pantry. Rather than all-purpose white flour, go with 100% whole wheat baking flour and flour products. Instead of butter, shortening, and margarine, try extra-virgin olive oil, which features heart-healthy fatty acids. Instead of canned or jarred fruits, choose fresh or frozen. Instead of sugary sodas and juices, try mixing 100% juice with water—even a splash makes for a refreshing treat.
Track Your Time
Being constantly on the go is stressful for you and your children. Extra-curricular activities are a good thing for children, but as they say, you can have too much of a good thing. A recent NPR story highlighted the new levels of stress children and teens are experiencing today have a negative impact on health. As too much continual stress has been identified as one of the causes of heart disease, it’s imperative that families come together and decide where to cut back on obligations and commitments.
While stress management techniques, such as yoga, deep breathing, and meditation, are great, healthy activities for everyone to practice, learning where to cut back and focus energy where it really counts is the first step.
Getting More Active at Home
After creating room in your lifestyle for healthy habits, fill it with fun activities at home! Why zone out or complain about boredom when there are so many valuable and fun activities you can do at home?
Become a Clean Machine
Getting everyone involved in household tasks and chores makes the work easier, faster, and healthier. And you can even make housework more fun!
Put sticky notes on everything that needs attention: Dust me, pick me up, sweep me, clean me, etc. Then race around the house to see which family member can acquire the most sticky notes and get the job done properly.
Put some tunes on the stereo and limit each household task to a certain number of tracks—3 for washing the dishes, 2 for scrubbing the bathtub, 4 for dusting the living room, etc. Get your toes tapping and the house clean all at the same time.
Go Green in the Garden
Backyard agriculture is all the rage these days, as we have rediscovered the joys and benefits of growing our own food. Gardening is also a great way to get, and stay, active. Those seeds and plants need planting, watering, weeding, and tending to. The fruits of your labor need to be harvested and prepared for storage and meals. Branching out to incorporate backyard chickens, rabbits, or other small livestock creates another dimension to your activity (and learning) time.
Besides the boost in physical activity, growing your own food is often healthier, cheaper, and more fulfilling than relying on the grocery store.
Take a hike
Or walk the dog, visit the neighborhood park or playground, play some hoops, go for a swim, set up the net and have a rousing game of volleyball in the backyard, and so on. Just get outside and get moving! Turning a lazy Saturday, Sunday, or weekday evening into a fun activity builds heart health, good habits, and memories, all of which can last a lifetime.
Doing What You Can
The easiest and most effective way to develop healthier habits as a family is by taking it one step at a time. No one said you had to do it all at once or all by the end of the month. Just start. Do what you can, when you can. Grow from there. When built upon and sustained over time, these habits will evolve into a full-blown heart-healthy lifestyle that will last you and your children a lifetime.

February is American Heart Month, and we want to take some time to focus on how parents can promote their children’s heart health.

When it comes to raising healthy children, efforts should start at home, with parents and other immediate family members that have so much impact on kids during their formative years. The efforts extend into the community, where school officials, coaches, and so on help mold the youth into healthy, responsible adults. As they say, it takes a village to raise a child, and when we work together everybody wins.

Keep reading for some tips you can implement at home to help your children create heart-healthy habits.=

Making Time for Healthy Habits

The first step is to make time to incorporate healthy habits. And while it seems like there already aren’t enough hours in the day, the secret is that you don’t have to find more time—you replace time spent on not-so-healthy habits with time spent on better-for-you ones. Try these ideas:

Schedule TV and Other Types of Screen Time

The American Academy of Pediatrics recommends that children younger than two years old have no screen time and older kids have one to two hours of screen time per day with high-quality content. But children now spend an average of 7 hours per day in front of the TV, iPad, laptop, and/or gaming system.

One way to cut back is to schedule screen time. Try these:

  • Make a list of the family’s must-see programs—these are the ones you can watch together or separately, but do keep the list to a minimum.
  • Turn the TV only on a few minutes prior to the start of the shows, and turn it off immediately after. No channel surfing, no mindless watching.
  • Schedule a game night or award “time tickets” to allow your kids to get their video game fix without spending endless hours glued to the screen and controllers.

Track Your Meals

How often do you stop at the drive-through on your way to or from activities? You may not realize just how often you grab dinner to go or reach for processed convenience items unless you keep track for a couple of weeks.

The problem is that most of these items contain overly processed simple carbohydrates (such as sugar and flour) and oils high in omega-6 fatty acids (like sunflower, soybean, and corn oil)—huge culprits of inflammation. While the debate of whether inflammation or cholesterol is the direct cause of heart disease is still in progress, it is certainly a big cardiovascular health risk factor.

  • Curb fast food eating, and learn how to make better choices when hitting the drive thru window.
  • Making healthy meals at home is easier than you think. For example, heart-healthy meals can be slow-cooked in a crockpot so they are ready when you are, you can make homemade freezer meals that just need to be popped in the oven.
  • Replace certain ingredients in your pantry. Rather than all-purpose white flour, go with 100% whole wheat baking flour and flour products. Instead of butter, shortening, and margarine, try extra-virgin olive oil, which features heart-healthy fatty acids. Instead of canned or jarred fruits, choose fresh or frozen. Instead of sugary sodas and juices, try mixing 100% juice with water—even a splash makes for a refreshing treat.

Track Your Time

Being constantly on the go is stressful for you and your children. Extra-curricular activities are a good thing for children, but as they say, you can have too much of a good thing. A recent NPR story highlighted the new levels of stress children and teens are experiencing today have a negative impact on health. As too much continual stress has been identified as one of the causes of heart disease, it’s imperative that families come together and decide where to cut back on obligations and commitments.

While stress management techniques, such as yoga, deep breathing, and meditation, are great, healthy activities for everyone to practice, learning where to cut back and focus energy where it really counts is the first step.

Getting More Active at Home

After creating room in your lifestyle for healthy habits, fill it with fun activities at home! Why zone out or complain about boredom when there are so many valuable and fun activities you can do at home?

Become a Clean Machine

Getting everyone involved in household tasks and chores makes the work easier, faster, and healthier. And you can even make housework more fun!

  • Put sticky notes on everything that needs attention: Dust me, pick me up, sweep me, clean me, etc. Then race around the house to see which family member can acquire the most sticky notes and get the job done properly.
  • Put some tunes on the stereo and limit each household task to a certain number of tracks—3 for washing the dishes, 2 for scrubbing the bathtub, 4 for dusting the living room, etc. Get your toes tapping and the house clean all at the same time.

Go Green in the Garden

Backyard agriculture is all the rage these days, as we have rediscovered the joys and benefits of growing our own food. Gardening is also a great way to get, and stay, active. Those seeds and plants need planting, watering, weeding, and tending to. The fruits of your labor need to be harvested and prepared for storage and meals. Branching out to incorporate backyard chickens, rabbits, or other small livestock creates another dimension to your activity (and learning) time.

Besides the boost in physical activity, growing your own food is often healthier, cheaper, and more fulfilling than relying on the grocery store.

Take a hike

Or walk the dog, visit the neighborhood park or playground, play some hoops, go for a swim, set up the net and have a rousing game of volleyball in the backyard, and so on. Just get outside and get moving! Turning a lazy Saturday, Sunday, or weekday evening into a fun activity builds heart health, good habits, and memories, all of which can last a lifetime.

Doing What You Can

The easiest and most effective way to develop healthier habits as a family is by taking it one step at a time. No one said you had to do it all at once or all by the end of the month. Just start. Do what you can, when you can. Grow from there. When built upon and sustained over time, these habits will evolve into a full-blown heart-healthy lifestyle that will last you and your children a lifetime.

Parent Tips: Helping Your Child Overcome PE Anxiety

Wednesday, February 5th, 2014

If your child experiences anxiety about PE class, you can make a huge difference—not just in their PE experience, but in their life as well—by helping them through it. Not only will your child learn to overcome fears and gain self-confidence, but they’ll get the all the benefits of PE too. After all, physical education is an important aspect of any child’s life, teaching them long-term healthy lifestyle habits, reducing sedentary time, increasing academic performance, and teaching other valuable lessons like teamwork, persistence, and goal setting.

Your child is not alone—many kids experience anxiety about PE for many different reasons, and the best thing to do is help them overcome their fears to grow and learn. Keep reading to learn how you can help your child feel confident when it’s time to go to physical education class.

Determine the Reasoning

Whether you begin to notice your child’s grades slip in PE or he even voices the fact that he does not like physical education class, it is important to first determine the reason why this is the case. Getting to the bottom of your child’s source of anxiety or animosity towards physical education class can help you to come up with the proper solutions.

There are many common causes of PE anxiety in children and teens. Some of the most common include:

  • Lack of confidence in physical ability
  • Fear of being picked last for teams
  • Self-consciousness about one’s body
  • Being bullied in school

If you are unsure of your child’s reasoning for disliking physical education class, have an honest and open conversation. It is important to be as open and non-judgmental as possible so that your child will have a better chance of opening up to you.

Speak with the PE Teacher

Once you are sure of your child’s reasons for having anxiety over PE class, it may be a good idea to schedule a conference with his or her physical education teacher. The teacher may be able to tell you things about your child’s performance that you were unaware of. For example, perhaps your child voiced to you that he does not like PE because he hates running. To your surprise, the physical education teacher may tell you that your child is one of the best runners in the class but fails to reach his full potential because he is worried about being made fun of or looked at differently because of his abilities.

Furthermore, speaking with the physical education teacher can be a great way to alert the teacher to problems he or she may not be aware of. Perhaps the teacher does not know that the child has PE anxiety. By working with the teacher as a team, you may be able to form a game plan together to make your child feel more comfortable and perform better in PE. After all, your child’s physical education teacher ultimately wants your child to perform well in the class.

Work on Stress-Relief Techniques

Consider working with your child to develop some techniques for relieving stress and calming down when feeling anxious about PE. Practice taking deep breaths with your child, explaining how taking even just three deep, cleansing breaths can help them on the spot when those anxieties pop up.

Help Your Child Find a Niche

If your child has anxiety because of a perceived lack of athletic ability, start by explaining that they don’t need to be excellent at sports to fit in at school. Help your child understand that they aren’t alone by describing uncomfortable moments you had in PE—being picked last for a team, not being able to get the hang of a sport, etc.

To help him or her gain confidence, however, do what you can to help your child find physical activities that he or she truly enjoys. Whether it is playing a game of soccer, going for a jog, or signing up for karate or dance class, making sure that your child has at least one physical activity that he or she truly enjoys is important. Not only will this help them feel more confident at school, but it teaches the value and joy of exercise.

On that note, it is also important to make sure that your child has plenty of time to explore different physical activities. If his or her schedule is jam-packed with music lessons, homework, church, and other activities, take a step back and re-assess your child’s schedule. He or she may be feeling understandably overwhelmed. Make sure that your child still has time to be a kid and have fun while getting a workout in the process.

Boost Your Child’s Confidence

The reality is that most children tend to overthink social situations, especially ones in which they are worried about being embarrassed. This is especially true in PE class. So what if your child cannot do the most sit-ups in the class? More than likely, nobody else is counting expect for the teacher.

Teach your child that it doesn’t matter if they are the best, worst, or somewhere in between at a sport or skill—the only thing that matters is giving it a good try. Confidence isn’t about knowing you’re the best. It’s about knowing that you can give something your best shot—or even just a shot at all.

Lead by example. Be open and willing to put yourself in positions that test your own confidence. Show your child that you don’t take yourself too seriously—that you are free to be yourself in any situation, whether people might be watching or not.

Practice Together

If your child feels anxiety about certain sports or skills, take time to help them improve—even if you aren’t so great at it yourself. In fact, this can be better because you will be learning together and showing your child that it’s okay to be a beginner.

Having someone to learn and practice with—especially a parent—can make a world of difference.

Overall, many children face PE anxiety; it is especially common among middle school and high school aged children, but it can happen at any time. It is important that you are proactive in helping your child tackle his or her anxiety for maximum success in physical education class. By finding out what the root of your child’s anxiety is, consulting with his or her teacher, and working one-on-one with your child to develop stress-handling techniques and self-confidence, you can get your child on the path to success in no time.

Holiday Pinwheels Recipe from Healthy Kids Challenge

Sunday, December 8th, 2013

Our partners at Healthy Kids Challenge have shared one of their favorite healthy holiday recipes with us, so we’re sharing it with you!  Enjoy!

Take the Healthy Holiday Challenge: Help kids set a goal to choose healthy snacks during the holiday season, and join them in meeting the challenge!

How?SPARK Vegetables Dec 2013

1. Refresh your minds…
about why it’s important to choose healthy holiday snacks.

Utilize these printable tips to help get you started:

Curb Impulsive Holiday Snacking and

Explore What Influences Holiday Food Choices

2. Energize your bodies…
with this recipe, which you can make together with the kids.

Holiday Pinwheels (print this)

Serves: 4

4 (6-7”) whole grain tortillas

4 oz. fat free cream cheese

1 Tbsp plus 2 tsp tomato paste

4 oz. finely shredded low fat cheddar cheese

1-2 green peppers (to make 1 cup finely chopped)

knife, spoon, cutting board

Directions:

  1. Wash hands with soap and water before handling food or utensils.
  2. Rinse the green peppers, then finely chop to fill 1 cup measure.
  3. Blend cream cheese and tomato paste together in small bowl. Set aside.
  4. Place a tortilla on the cutting board and spread 1 Tbsp of the cream cheese mixture on top.
  5. Sprinkle 1/4 cup chopped green peppers and 1 Tbsp shredded cheese on top and roll up.
  6. Cut each wrap into 4 serving pieces. Use spatula to place them on
  7. Have kids clean up work area and utensils with warm soapy water. Rinse with clean water.

8 Ways to Improve Your Health by the End of the Year

Friday, December 6th, 2013

When January 1 rolls around, we are often more determined than ever to get fit and feel great. Research shows that only 8 percent of us actually achieve New Year’s resolutions, however. The main reason? We make dreamy resolutions but fail to follow up with the planning and work needed to achieve them.

Instead of waiting to make a New Year’s resolution when it comes to your health, get ahead of the game. Decide that instead of letting the holiday season get the best of you, you are going to get a jump start on a healthier 2014.

Ways To Improve Health - SPARKTake these 8 suggestions from SPARK to improve the whole family’s health by the New Year:

  • Just move. Our bodies were made for movement. Whether you take a family walk for an hour after dinner each evening, set the mood for the day with a morning yoga session, or even include some of SPARK’s lesson plans during playtime with your kids, just get moving. Park your car away from the crowds and put in a few extra steps when doing holiday shopping. Institute a friendly family football game each Sunday and teach the little ones how to throw a perfect spiral. If the holiday season seems too hectic to fit in a workout, think again! Movement in your everyday life counts.
  • Eat smart. There will be plenty of invitations to parties and gatherings this season, and you should definitely make the most of those and attend. But that doesn’t mean you have to fill your plate with the highest-calorie goodies at the serving table in the name of good cheer. Pack portable, protein-rich snacks for marathon shopping sessions rather than making a stop at the mall’s cafeteria. Gracefully turn down invites to go out to lunch with co-workers or bring your own meal packed from home along with you. There are so many delicious temptations during the holiday season, so save your splurging for the times when it means the most.
  • Buy an activity tracker. Many people track what they eat when they are trying to lose weight—but have you ever thought about keeping an eye on your activity levels? Upgrade your basic pedometer to a device like our very own Polar Active Monitor Watch that tracks all daily activity and progress. Some monitors even track sleep and have calorie-monitoring capability. When you have a high-calorie day, add some time onto your workout or take a long walk in your neighborhood. Don’t assume that your activity level is high enough to counteract what you consume. Have a device that tracks it for you and gives insight into your habits, helping you make healthy changes.
  • Drink more water. Of course, replacing calorie-laden beverages like soda with water is an instant health boost, but there are even more reasons to stay hydrated. People often mistake thirst with hunger and eat when they should really be pouring themselves a nice tall glass of water. Hydration can also boost immunity and energy level, a must during the fall and winter seasons. A good rule of thumb is to drink enough water in ounces to equal half of your weight in pounds. So if you weigh 150 pounds, drink 75 ounces of water every day.
  • Replace sedentary habits with active ones. Keep a journal each day that charts how much activity you get in a 24-hour period. Write down the amount of time you spend watching television on the couch, sitting at your office desk, and sleeping. Take a look at your typical habits after you’ve recorded them and look for ways to replace some of the sedentary stuff with an activity. Just four five-minute breaks from your desk for a brief walk add up to an hour and 40 minutes every week. Schedule gym visits during your favorite shows and watch them from a treadmill. You do not need to be on your feet every waking hour, but make minor adjustments to maximize your activity levels.
  • Improve sleep habits. Sleep is an incredibly overlooked but very important component of overall health. The Centers for Disease Control have declared American sleep deprivation a health epidemic because of its prevalence and negative health outcomes. Adults generally need eight hours of sleep to perform their best the next day. If you have trouble nodding off when your body is tired, take a look at what habits may be causing it. Avoid caffeine in the afternoon and evening and be sure to get that physical activity that makes for a good night’s rest. Consistent sleep will improve your entire quality of life so make it a priority going into the New Year.
  • Reduce stress. Stress is a part of life. That means stress management is a part of life. Try to approach every situation with a rational attitude and avoid negative thought patterns. What’s causing your stress? It’s a problem that needs a solution—and the solution is as simple as writing down what needs to be done to make the problem go away, and then following through. Practicing yoga, joining a church group, or simply taking a few minutes every morning to meditate will help keep your stress level low. Exercise, restful sleep, and a healthy diet help you manage stress too—see how it’s all connected?

Maintaining your health is a lifelong process, but there is certainly no reason to wait for January 1st to make some improvements. Instead of letting the holiday season steal your health, decide to make some changes now that will set you up for a successful 2014 and help you enjoy the holidays more.

How do you plan to tackle health goals this holiday season?