MaST Wellness Council Newsletter
Winter Edition 2020
Welcome
Welcome to the winter edition of MaST Wellness Council Newsletter. You will find helpful hints on healthy eating habits, mindfulness, and ways to feel and live better!
Now that we're feeling more relaxed...
Find healthy communication tips for you and your child below!
Sportsmanship in grads K-2
Articles to read at home with your child:
How to Be a Good Sport
KidsHealth.org/en/kids/good-sport.html
Taking the Pressure Off Sports Competition
KidsHealth.org/en/kids/pressure.html
Saying You're Sorry
KidsHealth.org/en/kids/sorry.html
Discussion Questions
Note:
The following questions are language appropriate for sharing with younger children.
1. Share a story about a time when you lost a race or a game. How did it make you feel? What did you do when you lost?
2. Parents and coaches are always telling you to be a good sport. What does that mean exactly? What do good sports do when they’re playing? What might happen if the kids playing a game weren’t being good sports?
3. Tasha is great at T-ball. She can hit the ball farther than anyone on the team and she can catch any ball that comes her way. She also lets everyone know that she’s the best player on the team. Is Tasha being a good sport? Why or why not? How do you think Tasha’s actions make the rest of her team feel?
Let's talk FOOD!
Practice Mindful Eating
To practice mindfulness, you need a series of exercises and meditations.
Many people find it helpful to attend a seminar, online course, or workshop on mindfulness or mindful eating.
However, there are many simple ways to get started, some of which can have powerful benefits on their own:
Eat more slowly and don’t rush your meals.
Chew thoroughly.
Eliminate distractions by turning off the TV and putting down your phone.
Eat in silence.
Focus on how the food makes you feel.
Stop eating when you’re full.
Ask yourself why you’re eating, whether you’re truly hungry, and whether the food you chose is healthy.
The Breakfast Bowl
Base
Plain Greek yogurt or Cottage Cheese
Protein/Fats/Carbs
Nuts: whether sliced almonds, chopped cashews or hazel nuts should you feel so inclined.
Fruit: whether blackberries, blueberries, strawberries, goji berries, mango or dates - you can add a touch of deliciousness to this dish quite easily.
Throw it all together in a bowl any time of day - not just breakfast! It provides you with all source of macro nutrients in one bowl.
Festive Turkey Rice Salad
Try this quick, Simple Cooking with Heart recipe for using holiday leftovers anytime you're craving Thanksgiving flavors. It'll be a nice change after a heavy meal.
Ingredients
Servings: 6
2 Tbsp. rice vinegar
2 Tbsp. lime juice
1 Tbsp. olive oil
1 Tbsp. honey
1 tsp. ground ginger
3 1/2 cups cooked wild or brown rice
1 1/2 cups chopped, boneless, skinless, cooked turkey breast
1/3 cup dried cranberries
1 bunch chopped green onions (1/2 cup)
Directions
- In a small bowl, whisk together the vinegar, lime juice, oil, honey and ginger; set aside.
- In a large bowl, combine the rice, turkey, cranberries and green onion. Toss with ginger dressing. Refrigerate until serving.
DENTAL HEALTH MONTH!
February is National Children's Dental Health Month! Each year the American Dental Association (ADA) sponsors National Children's Dental Health Month to raise awareness about the importance of oral health. This is the perfect opportunity to fine tune your efforts to ensure your child maintains proper oral hygiene.
Brush up on oral health with these tips
The ADA recommends kids brush for two minutes, two times a day; an hourglass timer is helpful and fun to use.
Maintain a regular routine; brush at the same time each day (example: before school and before bedtime).
Don’t forget to floss!
Visit the dentist every six months for regular cleanings and check-ups; there are many books that will help ease any anxiety around seeing the dentist, such as Berenstain Bears Visit The Dentist by Stan and Jan Berenstain and Have You Ever Seen a Moose Brushing His Teeth? by Jamie McClaine and April Goodman Willy.
Give your child healthy snacks instead of sugary sweets when possible and be mindful to ensure your kids brush well on days sweets are enjoyed.
Make brushing fun! Add music or purchase a musical toothbrush for your child and encourage them to pick out their toothbrush and flavored toothpaste.