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It’s the start of a new month and that means a new monthly challenge. This month we focus on building that leg and core strength with September Squats!

 

This 30-day challenge will have you squatting your way through the month of September. 

Day 1: 50 squats

Day 2: 55 squats

Day 3: 60 squats

Day 4: REST

Day 5: 70 squats

Day 6: 75 squats

Day 7: 80 squats

Day 8: REST

Day 9: 100 squats

Day 10: 105 squats

Day 11: 110 squats

Day 12: REST

Day 13: 130 squats

Day 14: 135 squats

Day 15: 140 squats

Day 16: REST

Day 17: 150 squats

Day 18: 155 squats

Day 19: 160 squats

Day 20: REST

Day 21: 180 squats

Day 22: 185 squats

Day 23: 190 squats

Day 24: REST

Day 25: 220 squats

Day 26: 225 squats

Day 27: 230 squats

Day 28: REST

Day 29: 240 squats

Day 30: 250 squats

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  • Sweet potatoes are an excellent source of vitamin A in the form of beta carotene and vitamin C.
  • The nutrients in sweet potatoes are also anti-inflammatory, which means that besides being great tasting, sweet potatoes can help reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis.
  • In addition, sweet potatoes are a good source of vitamin B6.

 

Recipe: Golden Sweet Potato Brownies 

  • 1 cup butter
  • 1 cup packed brown sugar
  • 1 cup white sugar
  • 4 eggs
  • 2 teaspoons vanilla extract
  • 1 ½ cups all-purpose flour
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 2 cups peeled and finely shredded sweet potatoes
  • 1 cup powdered sugar
  • 2 tablespoons butter or margarine
  • 2 tablespoons milk

Preheat the oven to 350. Grease a 9x13 inch baking dish. In a large bowl, cream together the butter, brown sugar, and white sugar until smooth. Beat in the eggs one at a time, then stir in the vanilla. Combine the flour, baking powder, and salt; stir into the batter just until blended. Fold in the shredded yam. Spread the batter evenly in the greased baking dish. Bake for 30 minutes. Mix the confectioners' sugar, butter and milk until smooth. Spread over the brownies while they are still warm.

 

Recipe: Spicy Baked Sweet Potato Fries

  • 6 sweet potatoes cut into French fries
  • 2 tablespoons canola oil
  • 3 tablespoons taco seasoning mix
  • ¼ teaspoon cayenne pepper

 

Preheat the oven to 425 degrees.

In a plastic bag, combine the sweet potatoes, canola oil, taco seasoning, and cayenne pepper. Close and shake the bag until the fries are evenly coated. Spread the fries out in a single layer on two large baking sheets.

Bake for 30 minutes, or until crispy and brown on one side. Turn the fries overusing a spatula, and cook for another 30 minutes, or until they are all crispy on the outside and tender inside. Thinner fries may not take as long.

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Everyone has heard that an apple a day can keep the doctor away, but if you are a woman over the age of 50 then you should be having a banana or two along with that apple.  

 

Recent studies show that woman over the age of 50 who ate foods high in potassium were 12 percent less likely to suffer from a stroke in general and 16 percent less likely to suffer from a stroke caused by a blood clot, or an ischemic stroke. 

Lastly, the study showed that women were 10 percent less likely to die, from any cause, than those who ate low amounts of food containing potassium.

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(continued from Part I…) 

play time, sport activities, and sleepovers.

Scoliosis – watch for uneven shoulders or hips, and make sure your child gets regular scoliosis check-ups. Early diagnosis is key.

Bullying – Only 17% of children seek help after being bullied. Don’t miss the early signs: changes in behavior, academic problems, anxiety, depression and self-harm. 

Poor Vision – Squinting, tilting the head, and holding handheld devices too closely are just some of the signs your child may have a vision problem.

 

Make sleep a priority.

Children (and adults) lose sleep due to overuse of electronic devices.

Sleep is equally important as diet and exercise.

Most healthy children need 8 to 10 hours of sleep each night.

Establish a sleep ritual by:

  • Putting away electronic devices at least an hour before bed
  • Encourage your child to read a book before bed
  • Aoid exercise before bed instead take a warm bath or a hot shower
  • A light snack can be beneficial but avoid caffeine.

Be a partner in your child’s education.

Start the conversation by talking to your child’s teacher about their likes and dislikes, strengths and struggles, preferred learning styles, and any issues that may affect them at School.

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Going back to School can be a stressful time for children, but also for parents. After a long, fun break from School, even getting back into regular routines, can be unnerving.

As a parent though, there may be additional stresses that you deal with – like your child’s academic performance, their health and their relationship with their peers and teachers.

While you can’t be with them all day long while they are at School, you can encourage healthy habits that will carry over throughout their School Day.

Here are some ways that you can support your child’s health from preschool to graduation.

 

Focus on your child’s nutrition.

Statistics show that 17% of children aged two to 19 in the United States are obese. 

Forty percent of daily calories for two- to 18-year-olds are empty calories from added sugars and solid fats. 

If you have a picky eater, follow these tips:

  • Continue introducing new foods.
  • Be a role model for a healthy diet.
  • Don’t use food as a reward. 

Know the risks your school-aged children could face. 

Head lice – the most common way to get lice is by head-to-head contact that often happens during 

(continued in Part II…)