It’s back-to-school time again and a great time to think about your overall wellness and what you eat as a family, especially if you have teenagers that are in sports programs, whether it is a school sponsored sport, a city rec team, the YMCA, select teams, or any other type of athletic program.
As our kids enter their teen years, their bodies are changing and hormone levels are fluctuating. They need more energy than they did when they were younger. Teens require 9 ½- 10 hours of sleep each night- more than the 7-9 hours recommended for adults and children up to the age of ten. A study noted in an article at About.com, shows that most teens are getting only an average of 7- 7 ½ hours of sleep each night, leaving them sleep deprived. http://parentingteens.about.com/cs/teensandsleep/a/teenssleepwell.htm
This affects their mood, emotions, their ability to concentrate and do well in school, and has an impact on their athletic performance.
Even if your son or daughter is not in a structured sports program, it’s important that they get exercise daily. This is a vital time to set habits that will carry forth into adulthood, including how they eat, weight management, and overall healthy living. Getting enough physical activity will help them sleep at night, concentrate better and help their overall mood (possibly helping the stress level of the whole family).
Young children need to be well-nourished to help their bodies grow, but as teenagers, it is just as vital that they are getting the nutrition that they need, more so if they are working to excel in sports. Eating processed cereals is NOT what any child needs for breakfast. It truly is the most important meal of the day and eating processed food like flavored instant oatmeal, breads, sugar laden cereals, pastries, or fatty meats is not going to give them the fuel that they need for the day. Some easy, healthy ideas for breakfasts for your teens and your whole family are protein pancakes with fresh fruit or egg whites with vegetables and lean ground turkey.
So keep in mind SLEEP, EAT WELL, and BE ACTIVE and help keep your whole family set up for optimum performance.
Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].