Being physically fit, well rested, with proper nutrition and hydration will make the school year not only more fun but will increase mental alertness to gain and ability to gain and retain the new knowledge and Knowledge is Power.
Eat at least, 5 fruits and vegetables a day to build health and brain power.
- Focus on fruits. Eat a variety of fruits—whether fresh, frozen, canned, or dried—rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).
- Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens (even parsley is a power veggie); orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.
- Keep cut up fruits and vegetables handy to use as a snack.
- Allow kids to help with the selection of fruits and vegetables.
- Try picking a new fruit or vegetable to try each week.
Reduce screen time to 2 hours or less:
- Substitute a physical activity for one hour of TV. (go for walks, ride a bike, play ball)
- Do not watch TV while having dinner.
- Remove the TV from the bedroom.
- No electronic devices in the bedroom.
Get 1 hour or more of physical activity, Make it fun and keep it going:
- Pick a new activity to do once a week.
- Walk the dog as a family activity.
- Join a sport.
- Walk to school.
- Bike to school.
Safety Tips for Riding a Bicycle
First …See & Be Seen
- Be aware of vehicles at all times, even crossing a driveway
- Look left, right, and left again
- Stop and check traffic before riding into a street
- Wear white or brightly reflective clothing
- Use both front & rear lights after sunset…it’s the law!
- Watch for cars making right turns—drivers may not see you
- Be careful making left turns, drivers won’t be looking for you
- Always wear a bike helmet
- Never wear headphones/earbuds. You need all of your senses to stay safe
- Obey traffic signs and signals.
- Ride on the right hand side of the street in the same direction as traffic
- Check ABC’s before riding
*A=Air in tires
*B=Brakes
*C=Chain
Stay in complete control of your bike
Safety Tips for Riding The Bus
- Don’t play in the street while waiting for the school bus.
- Do Not lie down in the street
- Line up away from the street or road. Wait until the bus has stopped and opens the door before stepping onto the roadway.
- Never wear headphones or earbuds. You need all of your senses to stay safe
- Do Not be looking down at your cellphone
- Once on the bus, find a seat and stay seated.
- Never put head, arms or hands out of the window
- Keep aisles clear.
- Wait until the bus has stopped completely before getting up from your seat. Then, walk to the front of the bus to exit, using the hand rail.
- Move immediately to the sidewalk or road shoulder, out of traffic once you have exited the bus.
- Never reach under a school bus, to get anything that has rolled or fallen underneath
- If you need to cross the street, walk 10 feet in front of the bus along the side of the road until you turn around and see the bus driver. Make sure that the driver can see you, make eye contact. Wait for a signal from the driver before beginning to cross the street. When the driver signals, walk across the road, keeping an eye out for sudden traffic changes. Look left, right, left before crossing the street.
- Stay away from the bus’ rear wheel at all times.
Safety Tips For Walking To School
First… See and Be Seen
- Pay attention to all traffic signals and crossing guards.
- Never cross the street against the light even if there are no cars coming
- Walk with a buddy
- Wear reflective material so you are more visible to street traffic.
- Carry or wear a bright light after sunset and in the early morning
- Look left, right, left before crossing the street
- If vision is blocked by a parked car or other obstacle, they should move out to where drivers can see them and they can see other vehicles-Then stop, and look left, right, left again before crossing the street.
- Stay on sidewalks or roadway shoulders
- Walk facing traffic
- Never wear headphones/earbuds. You need all of your senses to stay safe
- Do Not be looking down at your cellphone
Safety Tips For Riding In A Car
- Everyone in the car should wear a seat belt
- Older children/adults in seat belts, younger kids in booster seats and little kids in child passenger safety seats.
- Obey all traffic signals
- No Red Light Running
- Motor vehicle crashes are the leading cause of death for ages 15-18 years of age-remind your teenagers to take extra precautions if they drive to school or ride with another teenage driver.
