Fall Back to a Healthier Routine

When school starts, the lives of educators – and their families – naturally ramp up to a new level of activity.  You’re on the go from early morning until late in the evening, and sometimes in the blur of getting your “to do” list done, opportunities to improve your and your family’s nutrition and physical activity can go unnoticed.  However, there are small steps you can take that will add up to improved health.

To start down a healthier road this fall, consider these tips from the National Institutes of Health’s We Can! (Ways to Enhance Children’s Activity & Nutrition)® program:

• When you’re rushed in the morning, plan ahead so that you can avoid the temptation to hit that drive-through window or grab a processed “breakfast” bar; the latter can be high in sugar and low in nutrients. Instead, create a breakfast snack bag and store it in the fridge the night before. Consider water, fat-free milk or yogurt, or 100% juice; fresh fruit or veggies, a low-sugar/high-fiber muffin or cheese stick; or a low-sugar cereal portioned into a baggie.  If you have kids, they may enjoy a similarly healthy breakfast on the road!
• A healthy lunch that you make ahead of time can shave calories and fat grams off your meal, and save you money at the same time.  Consider a turkey wrap with veggies on a whole grain tortilla.  Take a look at this We Can! tip sheet to find out just how much you can save.
• Each week, look at your family’s schedule on the weekend and try to find time to fit in physical activity during the following school week.  Use the We Can! activity planner to help.  Try to be active for at least 30 minutes a day, and when you’re active, work hard enough that you can talk, but not sing.  Kids should be active for at least 60 minutes every day, so when you can work physical activity into your classroom activities, do so – and lead by example by moving with your class!
• Feeling a dinner-time crunch after school ends for the day?  For some heart healthy recipe ideas, check out the We Can!/Keep the Beat Deliciously Healthy Family Meals cookbook. This cookbook was developed specifically to help busy parents who want to make healthy meals for their families. You can also find more recipes at the National Heart, Lung, and Blood Institute’s Deliciously Healthy Eating website. Bon Appétit!
• Lastly, just when you might be tempted to hit the couch after a long day, think about something active that you might do instead.  Can you walk with your dog or your family after dinner?  Could you head to the park with your kids?  Do you like to dance in your living room?  Use your skills in classroom creativity to keep your life active after the work day is over.

These are just a few of the tips that We Can! offers. For more information designed to help parents and caregivers help keep their kids (and themselves!) at a healthy weight, visit www.nih.gov/wecan.  There you will find a wealth of free, downloadable materials, including tip sheets, tracking sheets, handbooks and more.