Health Office/School Nurse
BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY-WHY?
BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY-WHY?![]()
BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY-WHY?
Breakfast is the MOST IMPORTANT meal of the day- why?
- It revs up your metabolism by telling your brain you’re going to need to work to start the digestive process
- Skipping meals is not a good way to lose weight because you'll simply overeat at the next meal. And not eating every 2-3 hours can take a toll on your body in long term? Your metabolism is the process that is responsible for burning fuel, and keeping the body in proper working order. When your body gets food, it typically digests it rapidly. This time is coveted by many people who are trying to lose weight, because the body is using fat stores to burn the food that has been digested. However, after the food has been digested, the metabolism goes into a kind of "sleep mode." This means that the body is not burning as many calories. The longer you wait between meals, the more time your body will be in this sleep mode, and the fewer calories you will burn. Eventually, if you chronically skip meals, your body will get accustomed to being inactive, and it will slow to a crawl, resulting in significant weight gain.
- Breakfast keeps you from binge eating because after “fasting” overnight, a lack of food leaves you grumpy and hungry which may make you ravenous by lunch time enabling bad choices for food options
- Keeps you in a good mood— your body does not think it is starving; provides plenty of energy; regulates blood sugar levels
- Source: Fit Day
Guidelines for Average Teenage Calorie Intake
Here are the guidelines set by the Institute of Medicine and include both children and teen calorie intake needs.
Here are the guidelines set by the Institute of Medicine and include both children and teen calorie intake needs.
|
Gender
|
Age
(years) |
Sedentary
|
Moderately
Active |
Active
|
|
Child
|
2 - 3
|
1,000
|
1,000 - 1,400
|
1,000 - 1,400
|
|
Female
|
4-8
9 - 13 14 - 18 |
1,200
1,600 1,800 |
1,400 - 1,600
1,600 - 2,000 2,000 |
1,400 - 1.800
1,800 - 2,200 2,400 |
|
Male
|
4 - 8
9 - 13 14 - 18 |
1,400
1,800 2,200 |
1,400 - 1,600
1,800 - 2,200 2,400 - 2,800 |
1,600 - 2,000
2,000 - 2,600 2,800 - 3,200 |
The above table shows approximate calorie intake based on the Estimated Energy Requirements (EER) from the Institute of Medicine.
Source: Exercise for Weight Loss
SLEEP....AM I GETTING ENOUGH?
SLEEP....AM I GETTING ENOUGH?![]()
SLEEP....AM I GETTING ENOUGH?
How many hours of sleep do you need?
|
Average Sleep Needs by Age
|
|
|
Newborn to 2 months old
|
12 - 18 hrs
|
|
3 months to 1 year old
|
14 - 15 hrs
|
|
1 to 3 years old
|
12 - 14 hrs
|
|
3 to 5 years old
|
11 - 13 hrs
|
|
5 to 12 years old
|
10 - 11 hrs
|
|
12 to 18 years old
|
8.5 - 10 hrs
|
|
Adults (18+)
|
7.5 - 9 hrs
|
According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation.
There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. The best way to figure out if you're meeting your sleep needs is to evaluate how you feel as you go about your day. If you're logging enough hours, you'll feel energetic and alert all day long, from the moment you wake up until your regular bedtime. There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally.
Source: Help Guide
ALLERGY SEASON HAS ARRIVED
ALLERGY SEASON HAS ARRIVED![]()
ALLERGY SEASON HAS ARRIVED
The San Ramon Valley is infamous for a rough allergy season. With all the beautiful rolling hills comes pollen from all sorts of sources. What can you do to minimize you allergy symptoms?
From the Mayo Clinic . . . Read on for further information.
Seasonal allergies — Tips and treatment.
As a reminder: if your student will require any allergy medication, including over-the-counter medications, a Medication at School form must be on file.
MEDICATION AT SCHOOL
MEDICATION AT SCHOOL![]()
MEDICATION AT SCHOOL
If your student needs medication on campus next year, please have your health care provider complete the required Medication at School form (linked below). All medications at school, including over-the-counter medicines (OTC), require a health care provider's signature.
Please check the form for completeness, including all signatures, before turning it into the office. You should submit the medication at school form and the medication to your school site together. In addition, please do not send any expired medicines to school.
Use this form for mild to severe food allergies or other allergies, such as bee stings or other environmental allergens. A new form is required yearly or whenever there is a change in the information provided. You do not also need to submit the generic Medication at School form.
Use this form for all medication at school, including prescription and over-the-counter (OTC) medications. A new form is required each school year or whenever there is a change in the information provided.
