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As parents and their children enjoy their last month of summer, school is looming right around the corner. Now is the time to get back into a school sleeping schedule, after having such a lax sleeping schedule over the summer months.

According to the Federal Citizen Information Center, children between the ages of 6 and 9 require at least 10 hours of sleep per night and older children require at least 9 hours.

To get your child in the school sleeping schedule:

Create a regular bed time and make sure you and your child stick to it.

Make sure your child avoids eating a heavy meal before their bed time.

Make sure your child avoids caffeine at least 6 hours before their bed time.

Allow for play and relaxation time before their bed time.

Create a bed time routine that is relaxing for your child, instead of stressful.

All of these pieces of advice will help to make the transition to a school sleeping schedule a smooth one for you and your child.

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It's already that time of year again when your children will be heading back to school. While it may be a time of relief for parents, it can also be a time of stress when you are dealing with all of the illnesses and germs that children are susceptible to at school.

So, how can you help keep your child healthy throughout the school year? Follow these tips to keep your child in school and out of the doctor's office:

Remind your child of the importance of washing their hands, not only before lunch and after using the rest room, but also when they get home from school.

Remind your child to keep their fingers and hands out of their mouth. So many germs are spread this way and infections could ensue.

Give your child a daily vitamin. This will help them to build their immune systems and fight infections better.

Remind your child not to drink from other children's cups or use their utensils.

Make sure your child gets a physical before the school year starts. This will help to target any health problems prior to the start of the school year.

Make sure that your child gets 8 to 10 hours of sleep each night. Getting the right amount of sleep is important to keeping your child healthy.

Make sure to feed your child a nutritious and balanced diet each day. Getting the appropriate vitamins and minerals in their diet will also aid in building their immune systems and will lead to an overall healthier child.

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Anytime is the perfect time to change up some of those old worn out items and routines that you've been hanging on to when it comes to your exercise lifestyle. Switching out even the most basic of equipment can reinvigorate and offer a fresh perspective when it comes to your workout regimen.

This is a handy list of “what to ditch” to make the exercise switch:

Get rid of that cheap pedometer. Instead buy a good $20 one that counts accurate steps, most cheap pedometers are highly inaccurate.

Ditch the old running shoes. Instead opt for a new pair and keep track of how much “mileage” you get out of them. Typically, if you run/walk 10 miles per week then shoes can last for 12 months (15 miles : 8 months, 20 miles : 6 months, 30 miles : 4 months).

Throw out the old cotton workout t-shirt. Instead invest in some shirts that are made of wicking fabrics. Wicking fabrics (like synthetics) do a better job of keeping you drier and cooler when you are exercising.

Toss the lightweight dumbbells. Instead try heavier dumbbells that are more challenging in your workout.

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Are you tired of feeling like the path to health and wellness is a long, drawn out path? Then start small! Use these quick five minute fixes to boost your health and to reach your goals one step at a time!

Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day. If you aren't reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.

Add jumping to your exercise routine : also known as plyometric moves : to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.

Spend the extra money to purchase good work out necessities : clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.

Don't spread germs. Always wipe down gym equipment before and after using them to protect yourself and others from germs and bacteria that can be passed from unclean gym equipment.

Don't be a creature of habit. Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.

Consider the other ways that you can lose weight without really trying : clean the house and burn 200 calories or work in the garden and burn 272 calories.

Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.

Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.

Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.

Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

 

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Summer is the season when that tasty fruit, the watermelon, once again makes an appearance around the dinner table and the picnic area. Besides being made up of nearly 90% water, watermelons are also a great source of significant vitamins and minerals.

So, what is watermelon made of? It is chock full of a considerable amount of vitamins A and C. It contains thiamine, riboflavin, vitamin B6, folate and niacin in small amounts. It is a great source of potassium, and also contains magnesium, calcium, phosphorous and iron in trace amounts. It is also very low in calories, free of fats and cholesterol and is rich in carotenoids.

Because of these nutritional facts and their amazing taste, we should enjoy watermelons while they last!