Back-to-School Tips for the COVID World

The start of every school year is an exciting, but scary time. Add in new reopening guidelines and health concerns about COVID-19, and many parents have found themselves at a loss. Is it safe to send my child back to school? Can I commit to remote learning? While I can’t tell you which option to choose, I can give you some easy tips to help your family with that transition. Routine is important for kids, start practicing now so they can have an easier first day later.

Tips for Traditional Learning

•        Practice wearing a mask. Have your kids spend time each day wearing a mask while doing 
  everyday activities. Having trouble? Make a rule that they can’t use technology (watch tv, play on devices, play video games, etc.) unless they wear a mask. Chances are they want those privileges enough to comply. Pay attention to how often they touch or play with the mask. It defeats the purpose of a mask if they keep sticking their fingers inside! Be sure they know how to put it on and take it off properly, without spreading their germs all over. Make sure you have a few masks in the rotation. They need to be washed each day and you should always pack a backup.
•     Teach them to wash hands properly. Teach kids the five easy steps for handwashing—wet, lather, scrub, rinse and dry—and the key times to wash hands, such as after using the bathroom or before eating. Find ways to make it fun, like making up your own handwashing song or turning it into a game. Try the A, B, C’s or Row Row Row your boat. Proper handwashing includes 20 seconds of scrubbing, be sure the song you choose last at least that long.
•     Practice social distancing. Help your children learn what being 6 feet apart really means. Practice staying 6 feet apart while doing everyday activities.
•     Teach them how to open snacks and drinks. The more help your child needs to open things, the more hands will be touching their food. Practice lunch time at home so they can learn how to open items that might be packed in their lunch box.
•     Pack a water bottle. Water fountains won’t be an option this year, so consider packing a full water bottle every day.
•     Stay flexible. Schools are doing their very best to be prepared for every scenario, but change is inevitable. New things are learned every day and practice makes perfect. New protocols will be added or tweaked as needed once we start to learn what works best.

Tips for Remote Learning

•     Stick to a routine. Wake up, eat breakfast, and get dressed for school – the only difference in their morning routine should be the commute to their desk instead of their school. If you don’t set a schedule for learning it will be difficult to tear kids away from toys and fun and it may lead to arguments and frustration. Kids are used to a set schedule at school, they do it for their teachers and they will do it for you too! You just have to commit to having a structured day, focused on getting the learning done.
•     Dedicate a learning space. Set up an area in your home that you use only for learning. Make sure the temptations of play time, tv, and tablets are far away so the focus can be on learning. Set up your supplies just like their desk would be set up at school. Setting their space up can help them be excited to start learning again, a flashy new pencil never hurts either!
  
  
  
•     Sit in the best position for learning. Be sure the space you use is right for your child. Make sure screens are at eye-level and kids are sitting up straight. Lounging in the chair or on the couch isn’t conducive to learning. Have a fidgety kid? Try using the “prone” position (laying on the floor on their bellies.) This flexible seating option can sometimes help students focus when they are having a rough day.
  

No matter which option you choose, remember that your kids are looking to you for guidance. Be positive about the experience no matter how you are feeling. If you show them your apprehension, they are likely to be scared too. You’re doing great and we will get through this together!

To learn more, check out the additional resources the Centers for Disease Control and Prevention (CDC) has for back to school planning.

Krissy Flynn

Elementary School Teacher

How to Nourish Your Way to Victory!

Cooler weather, new school schedules, and back-to-school shopping. Aside from buying the coolest new clothes and shoes, have you thought about what you’ll buy to nourish your children’s bodies every day? Proper  nutrition is essential for all students, especially athletes. Pop quiz! What are the 5 food groups that everyone should include in their diets? If you answered protein, fruit, vegetable, dairy, and grains- you are right! Over the years I have learned how to change my diet so that I can perform at my absolute best in the gym. Here are a few tips on how you can help your kids do the same this year.

Breakfast:

They say it’s the “most important meal of the day.” As it turns out, there is some truth behind this old saying and here are a few reasons why.

·         After a full night of rest and no eating, it’s important to refuel your empty tank to kick-start your day.

·         The brain uses 20% of the body’s total energy (or glucose, if we are getting technical). Just like an empty stomach early in the morning, the brain needs to be fed and recharged in order to prepare for the day ahead. If I miss breakfast, I feel foggy and find it hard to concentrate.

·         Starting the day with all 5 food groups puts you one step closer to reaching your MyPlate Plan.

Snacks:

Pre-workout or pre-game snacks should focus mainly on carbohydrates. That’s because they can be easily turned into energy (glucose) during exercise. Adding in some protein is also a good idea. Some of my favorite snacks are:

   

•  Banana and a PB&J;
• Yogurt with granola;
• Apple with peanut (or any nut) butter.

Lunch and Dinner:

Lunch time is when energy (or, you guessed it, glucose) is put into storage to be used later. Dinner is the time to re-fuel after a hard practice or game. Eating right after exercising is the perfect way to help rebuild and recover muscles. For strong and lean muscles try these recipes:

•         Turkey pinwheels (on whole wheat wraps) for a great game-day lunch;
•      Tuna wraps to spice up your lunch and keep you full and focused;
•      Mediterranean Orzo for a quick and satisfying post-game dinner.

Don’t forget about hydration!

The human body’s thirst reflex is 2 cups behind. This means that when someone feels thirsty, they are already dehydrated. It is important to drink water all day long. Follow these hydration tips on the day of a big game or practice:

·         Drink at least 1-2 cups of water every hour, 2-3 hours leading up to an event;

·         Drink 1 of water cup 15 minutes before the start of the event;

·         Drink ½ cup of water every 15 minutes during the event.

 

TRUE OR FALSE: The number one reason athletes underperform is because they don’t drink

enough water….TRUE! Our bodies can’t absorb more than 4 cups of water per hour but during intense exercise we can sweat out 4 or more cups per hour! Have your kids stay ahead of the game by keeping them hydrated all day long.

What about sports drinks?

You know, those brightly colored drinks full of carbohydrates, protein, electrolytes, and sugar? They are all the rage recently. You can find them in school vending machines, in coolers at sporting events, and in our refrigerators at home. But are sports drinks really needed? Probably not, except when exercising hard for over an hour. If this is the case, choose a sports drink with no more than 80 calories, minimal added sugar, and drink it in combination with water.

                                                              

Most importantly:

Have fun! Staying involved in sports is a great way for kids to stay active and build valuable life skills like leadership, confidence, and teamwork. Staying properly nourished and hydrated will make getting through practices and games all the more

enjoyable.

Emily Hutchins

Wellness Workdays Dietetic Intern

Division of Health Planning & Promotion