Lake Travis ISD Wellness Watch
FALL/WINTER 2023
Managing Stress During the Holidays
by: Jennifer Lyon, M.Ed.
Director of Health and SEL, Lake Travis ISD
It’s the most wonderful time of the year, or is it? No matter what holidays you celebrate there will be things that happen that may induce stress on you and your family. Maybe it’s the anticipation of hosting a family event or the worry about how everyone will get along. Perhaps you have financial stress about how to fulfill everyone's wish list on a tight budget, or finding the perfect gift for a hard-to-please person. Whatever it is, this is a time of year for both joy and stress, excitement and disappointment, relaxation and anticipation.
Sometimes as parents, we put so much pressure on ourselves to get the right pictures, make the perfect cookies, and have happy holiday events. Social media often adds to that unrealistic perfectionism as we see everyone else “getting it right.”
This season, give yourself a break. Find easier ways to do things. Release yourself from all these pressures so you too can enjoy the holidays. Prioritize sleep and healthy eating whenever you can and forgive yourself when you can’t. Ask for help if needed without reservation or judgment. Stick to a routine as much as possible so you and your children will be able to more easily regulate your emotions and reactions. Let go of things that no longer serve you and find new traditions that are more easily managed.
Prepare for events in advance as much as you can so you can be fully present with your family and friends and maybe actually enjoy yourself instead of worrying about food preparations or cleaning the kitchen. Find joy in the little moments and notice with gratitude when you have them. Help your children with this too by giving attention and voice to these special times.
Just doing these simple things can help you and your family to have a happy and healthy holiday season!
The Sweet Spot: How to Maintain a Healthy Sugar Balance this Holiday Season
By: Marissa Albers, MPH, RD, LD
LTISD Dietitian & FANS Marketing Coordinator
The holiday season is upon us, and with it comes a delicious array of festive treats. While it's undoubtedly a time for celebration and indulgence, it's also important to be mindful of our sugar intake to ensure we enjoy the holidays without compromising our health and well-being. In this edition of our newsletter, we'll explore some helpful tips and strategies for managing your sugar intake during this joyful but sugar-packed time of year.
Why Manage Your Sugar Intake?
Before we dive into the strategies, it's important to understand why keeping an eye on your sugar intake during the holidays is crucial. Excessive sugar consumption can lead to excess energy intake and give rise to various health issues, including weight gain, tooth decay, and increased risk of chronic diseases like diabetes and heart disease. By making conscious choices, you can strike a balance between enjoying holiday treats and maintaining your health.
1. Plan Ahead
The key to managing your sugar intake is planning. Before heading to holiday gatherings or parties, have a strategy in place. Consider eating a balanced meal or a healthy snack before you go. This will help you resist the urge to overindulge in sugary treats.
2. Mindful Consumption
When faced with a table full of sugary goodies, take a moment to consider your choices. Opt for smaller portions and savor each bite. Focus on the treats you truly love and skip those that are less appealing. This way, you can enjoy the experience without going overboard.
3. Stay Hydrated
Drinking plenty of water throughout the day can help curb your cravings for sugary snacks. Often, our bodies confuse thirst with hunger, leading us to reach for sweets when all we need is a glass of water. Staying hydrated can also help you feel full, making it easier to control your sugar intake.
4. Choose Wisely
If you're going to indulge in sugary treats, choose them wisely. For example, you can opt for homemade desserts made with whole grains. You can also look for options that are lower in sugar or try sugar-free recipes. Don't forget to incorporate plenty of fruits and nuts into your holiday snacking as healthier alternatives.
5. Be Selective
Prioritize the events and occasions where you truly want to enjoy sugary treats. Save your indulgences for the most special moments and politely decline at other times. This will help you maintain better control over your sugar intake.
6. Share the Joy
Instead of going solo in your sugar consumption, share your treats with friends and family. By doing so, you'll not only spread the joy but also reduce your own intake. This is a great way to bond and create wonderful memories.
7. Stay Active
Don't forget to maintain your physical activity routine during the holidays. Regular exercise can help balance out the extra calories and sugar intake, leaving you feeling healthier and more energized.
8. Read Labels
When shopping for holiday snacks and ingredients, take a moment to read the labels. Look for hidden sugars and opt for products with fewer added sugars. Being informed about what you're consuming can make a significant difference in managing your sugar intake.
In conclusion, managing your sugar intake during the holidays is all about balance and making conscious choices. With a bit of planning and mindfulness, you can savor the sweetness of the season without compromising your well-being. Remember that it's the memories you create and the quality time you spend with loved ones that truly make the holiday season special.
Wishing you a joyous and healthy holiday season!
How to Keep Kids Active in Winter
From: Children's Health
Health and Wellness Library
Winter brings shorter, colder days and, typically, much more indoor family time. But that doesn't mean you can't keep your kids moving and having fun. With a little planning and creativity, you can help your family stay physically active all year long – no matter what the weather is outside.
Why is it important for kids to stay active in winter?
Exercise is essential, no matter the season. It helps kids maintain strong muscles and bones, builds cardiovascular strength, reduces the risk of obesity and type 2 diabetes and improves mental health. It's important to keep a positive mindset about staying active, especially during the gray, colder days of winter.
How can families stay motivated to exercise during winter?
Don't feel pressured to block off a full hour for exercise, which can be difficult given families' busy schedules. Instead, aim for several 15-20 minute bursts of movement throughout the day – and keep it fun. Remember that most kids enjoy exercise more when it is part of a game.
Keeping kids active doesn't mean they need to do sets of push-ups or crunches. Instead, incorporate movement into games like hide-and-seek or indoor tag and relay races to get them squatting, jumping and moving around things, so they're getting bodyweight exercise through play.
What are some fun winter activities to get kids moving?
To help your kids avoid excessive, couch-bound screen time this winter, look for fun, simple ways to make movement a part of their everyday routines. Opt for creative games or activities inside or grab your coat for some fun outside time.
Indoor winter activities for kids
Make commercial time, exercise time. Have kids get up and do jumping jacks or duck walks around the living room during commercial breaks of their favorite shows. No commercials? Just set a timer for a break in the middle of the episode.
Play video games that incorporate movement. Host a family game night of Just Dance or Wii bowling – or similar games that get participants up and moving.
Incorporate small dance parties throughout the day. Put on a favorite song and have kids dance around the room. Or have them dance along to a video on sites like Go Noodle.
Do a clean-up sprint. Encourage kids to dust, vacuum or declutter as many rooms as they can in five or 10 minutes.
Build an indoor obstacle course. Use household or garage items to encourage kids to crawl, jump and wiggle their way to fun.
Hold a scavenger hunt. Get kids moving throughout the house on a race to find items on individualized search lists.
Outdoor winter activities for kids
Take family bike rides or walks. As long as you dress for the weather, there's no reason your family can't enjoy the outdoors all year long. Plan ahead and enjoy outdoor activity when the sun is out.
Make a nature collage. Have kids collect rocks, leaves and twigs in your yard or at a nearby park, then assemble them into a collage as a family.
Shoot baskets, throw a baseball, jump rope or scooter ride. Make a list of your child's favorite outdoor activities and allow them to choose which they'll enjoy during a set time.
Have backyard relay races. Time your family doing relays across the yard while dribbling a soccer ball, skipping or hopping.
How can kids stay safe while playing outdoors this winter?
Kids should wear sunscreen and stay hydrated when playing outdoors, even in winter.
When playing outside in cooler temperatures, kids should dress in layers to stay warm. Encourage kids to wear hats and gloves, especially when the temperature falls below 40 degrees. When children are playing in wet, icy or snowy conditions, make sure they come in frequently to trade out wet clothes (especially socks!) and warm up.
While in the summer, it's best to avoid the outdoors during peak sun hours, consider doing the opposite during the winter months. The sun can help keep you warm even on chilly days and also help with visibility. If your children are outside as it gets dark, make sure they wear bright or reflective clothing.
