August 22, 2022

5 Easy Ways To Stay Healthy During The School Year

It’s officially back-to-school time whether you and your family are ready for it or not. It’s no secret that this time of year inevitably means more germs. According to the CDC, each day, about 55 million students and 7 million staff attend the more than 130,000 public and private schools in the United States — that’s approximately one-fifth of the U.S. population! Germs are hiding in many places around the school including drinking fountains, school books, desktops, bus seats and gym equipment. While you can’t escape them, you can find ways to keep you and your family as healthy as possible to minimize school, work and activity absences this fall. 

We’ve rounded up our top tips to help you and your family stay healthy and make sure your school year is off to a great start.

1. Wash Your Hands

We are all taught from an early age to wash our hands after we use the restroom, after playing outside, before we eat a meal, etc. Parents and caregivers play an important role in teaching children to wash their hands properly to get rid of all bacteria and germs. Most children don’t know that even if their hands look clean, germs are invisible. Teaching your children the five simple steps to washing their hands for at least 20 seconds (wet, lather, scrub, rinse and dry) will help them develop a handwashing habit. 

As recommended by the CDC, washing your hands for at least 20 seconds is an easy, inexpensive and effective way to prevent the spread of germs and keep children and adults healthy. Additionally, you should avoid touching your face before washing your hands, as bacteria can enter your body quickly through your eyes, nose and mouth.

2. Visit Your Doctor for Annual Check-Ups

Parents know that they should take their children to the pediatrician when they are sick, but even if your kids look healthy, it’s still important to take them to their annual check-ups. Seeing your doctor annually is extremely beneficial to ensure your physical and mental needs are being met, and that there isn’t anything out of the ordinary happening inside your body. Plus, yearly physicals are required by most schools and sports teams to ensure children’s health and safety.

Additionally, yearly check-ups are the perfect time to get any vaccines or boosters that are needed for the school year ahead. Regular physician visits are a great way to make sure you and your family are on the best possible track to stay healthy and protected from bacteria and viral infections that may spread throughout the year.

3. Stay Hydrated

Did you know that children are at higher risk of dehydration than adults? According to John Hopkins Children’s Hospital, dehydration can happen quickly in children and is caused by a variety of things. Unlike adults, children also don’t often recognize they are dehydrated and need to be reminded to drink water. Running on the playground, especially on a hot, sunny day, can easily lead to dehydration. It is necessary to encourage children to drink water throughout the day rather than waiting until they are thirsty later on, as it may already be too late. Packing a water bottle for your child to carry with them throughout the school day and letting them know the importance of refilling it as often as possible to stay hydrated will leave your children full of energy this school year. If your child doesn’t like water, consider adding a flavor packet — like Pedialyte — that is packed with electrolytes to refuel and rehydrate.

4. Get Plenty of Rest

Sleep is essential for everyone and essential to a healthy lifestyle. Studies show that children who get enough sleep regularly have improved attention, behavior, learning, memory and overall mental and physical health. Not getting enough sleep can eventually lead to high blood pressure, obesity and even depression. Adequate sleep is essential to a happy life, but it’s often neglected during busy times. Too little sleep can lead to poor concentration, which is a necessity during a busy school year. The Sleep Foundation recommends adults should aim for 7 to 9 hours of sleep per night and a child in grade school should aim for 9 to 11 hours to be able to maintain a normal daily routine.

To encourage healthy sleep habits, create a positive routine. Start by limiting TV and electronics for an hour before bed, wind down with a bath filled with enriching toys, and end the night by reading a few books your child picks out. This way, bedtime won’t seem like a punishment, it will be a fun activity your family looks forward to.

5. Plan Healthy Meals Throughout The Week

After a long day at work or school, the thought of cooking can be daunting, especially if your kids have schoolwork or after-school activities. While the easy solution is driving through to grab fast food or ordering a pizza for delivery, that may not provide the nutrients and nourishment your family needs to fight off germs.

Planning out your meals for the week might feel like an extra task to take on, but being able to pop a home-cooked meal in the oven, and having those lunches packed and ready to go will save you time and will ensure your child is getting the nutritious value they need. Providing children with healthy foods from an early age and encouraging healthy eating habits at home will help children learn about the importance of ingredients. Try these three quick and easy recipes from Jar of Lemons the whole family will love that take 30 minutes or less to make:

Healthy Fajitas Tacos:

• 8 corn tortillas
• 2 Tbsp avocado oil (divided)
• 1 tsp chili powder
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1 tsp salt
• 1 tsp black pepper
• 2 medium chicken breasts, sliced into strips
• 2 Tbsp salsa (divided)
• 1 tsp minced garlic
• 1/2 medium yellow onion, sliced
• 2 medium bell peppers, sliced
• 1/2 cup fresh cilantro leaves (optional, for topping)
• 1/2 medium lime, quartered (optional)
• 3 Tbsp plain whole milk yogurt 
• 1/2 tsp salt
• 1-2 Tbsp water

Instructions:

1. Heat the tortillas in a pan or directly over the stove and set aside.
2. Mix the chili powder, smoked paprika, cumin, salt and pepper together in a small bowl.
3. Slice the chicken breasts into thin strips.
4. Heat up one tablespoon of the avocado oil in a skillet or pan.
5. Place the chicken in the pan along with half of the seasoning mix and one tablespoon of the salsa.
6. Cook for about 10 minutes, flipping halfway through and stirring as needed until fully cooked.
7. Set the chicken aside.
8. Add the remaining oil along with the garlic and sliced onion to the pan, then cook for 2-3 minutes.
9. Add in the sliced bell peppers, remaining seasoning mix and remaining salsa.
10. Continue to cook for about 10 minutes, stirring often, until the vegetables are soft.
11. Add the chicken back in and stir until evenly warm.
12. Remove from heat and fill each tortilla with the chicken fajita mixture.
13. Mix the cream sauce together (optional).
14. Top each chicken fajita taco with cream sauce, cilantro and a squeeze of fresh lime juice!

Margherita Pita Bread Pizza:

• 4 pitas
• 6 oz tomato sauce
• 2 small tomatoes
• 1 cup lettuce
• ¾ cup fresh basil
• 6 oz fresh mozzarella

Instructions:

1. Preheat oven to 350 degrees.
2. Top each pita bread with tomato sauce, lettuce, tomato slices, basil and fresh mozzarella.
3. Bake on a baking sheet for 5-7 minutes or until the cheese is fully melted
4. Remove from oven and enjoy!

Healthy Chicken Enchilada Skillet:

• 2 cups shredded chicken
• 1 ½ cups enchilada sauce
• ½ cup black beans
• ⅓ cup diced peppers
• ⅓ cup light sour cream
• 6 corn tortillas torn into pieces
• ½ cup shredded Mexican cheese blend
• ¼ cup cilantro (optional)
• 1 small avocado

Instructions:

1. Combine the chicken and enchilada sauce in a skillet over medium-high heat.
2. Stir, then add in the black beans and diced peppers.
3. Mix in the sour cream and corn tortilla pieces. Continue to stir.
4. Once everything is evenly hot, top the casserole with cheese and cilantro.
5. Serve with avocado slices and enjoy or store in the refrigerator for easy leftovers!

Consult with KC Wellness

When it comes to complete wellness, there is no one-size-fits-all approach. It’s a personal matter requiring an individualized plan to fit your needs and lifestyle. But for many people, without guidance and support from outside resources, successfully meeting your wellness and weight loss goals can be a challenging process. At KC Wellness, we have a holistic approach to wellness. We help you stay on course by following a realistic and consistent eating pattern in conjunction with getting regular physical activity, and vitamins you may be deficient in. We focus on lifestyle changes that encourage safe and sustainable results. 

If you are ready for a routine that will change your life through sustainable weight loss and wellness tips, then KC Wellness may be exactly what you are looking for. Our doctors and staff are always available to answer any questions and provide guidance along the way to help you succeed. You can also check out our comprehensive guide to medical weight loss to learn more about what we do. Reach out to our team today to see how we can help you in your health and wellness journey. Call us at 816-214-5276 or contact us here.