Welcome to our Kid's Health Blog by School is Easy Tutoring

Yes, we're a tutoring company. But our kid's health blog is exactly the type of thing we care about, because it affects a child's growth, human experience, and even their education. Visit this section of our education blog for more on topics relating to the physical and mental health of kids and teens.

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Literacy lunch box ideas for kids

Susan Cumberland August 22, 2014

Coming up with new ideas for school lunches can be a challenge. There are fun ways to encourage young children who are learning to read and write to practice literacy skills even during lunchtime. One way you can help your kids get familiar with their letters and sounds is to create lunches based on a letter of the week. Here are some fun literacy lunch box ideas for you to try.

Brainstorm lunch box ideas together

If kids are involved in planning their school lunches then they will be more likely to eat their lunch. If you are doing a letter of the week theme then have your kids help you come up with the ideas for the lunches at the beginning of each week. Ask them to choose some fruits and veggies that begin with the letter of the week as well as some special crackers and snacks. Making sandwiches in the shape of an animal that begins with the letter of the week can be fun too! Kids can even help put their school lunch together the night before so they get extra literacy practice and will be anticipating the yumminess that they get to enjoy the next day at school.

Use letter shaped cookie cutters to spell words

Cookie cutters can be used for more than just cookies. You can use letter shaped cookie cutters to cut out all sorts of lunch friendly foods. You can spell out your child’s name with cheese or cut a sandwich into letters that spell a word. If you are following the letter of the week theme you can spell a different word in your child’s lunch box that begins with the letter of the week. Apple slices can be cut with cookie cutters and so can slices of lunch meat. Have fun creating literacy filled lunches.

Choose foods that begin with the same letter

Pack a creative lunch where every item in the lunch box begins with the same letter of the alphabet. Have your child write a list of all of the items that they can figure out. When they get home they can check their list and see if they were able to name all of the items that begin with the letter of the week. For the letter “M” you could pack moon shaped apple slices, a meat sandwich with mayonnaise, mustard and mozzarella, mango and melon fruit cup and a mint for dessert. These are lunch box ideas that keep your kids excited about lunchtime wondering what they will find every day.

Include instructions in your kids’ lunch boxes

Send your child a list of instructions for how to make something from the items in their lunch box. This will challenge them to read the instructions and follow them in order to come up with the final result that they can then devour. You could list the steps to building a sandwich (and pack the ingredients separately in little bags or containers). You could also provide the separate components for a yogurt parfait with fruit and granola. Your child can then follow the instructions of how to layer the different ingredients to make their delicious treat. Kids like to make their own food and this will allow them to do that- plus it will save you time when making their lunch because you don’t have to put all of the items together for them.

These are just a few literacy themed lunch box ideas to get you started. Get creative with your kids lunches and encourage them to try new healthy foods. If you have fun making your child’s lunch then chances are they will have fun eating it!

Using non-food rewards to motivate kids

Susan Cumberland April 18, 2014

Giving students food rewards for good behaviour or completing tasks has been a common practice in schools and at home. Rewarding kids with food items like candy, sweets and junk food is not good for their health. It also causes kids to associate food rewards with feeling good, which can lead to unhealthy habits and obesity even into adulthood. Here are some ideas for non-food rewards and why they work better for motivating students.

Examples of non-food rewards

There are plenty of things that can be used as rewards besides candy and junk food. Little rewards for doing well on a school project or for completing chores could be special pencils, erasers, rubber band bracelets etc. Another type of reward could be for your child to choose the location of a family outing. Kids also love earning extra playtime, going to a friend’s house or having a friend over to play. This blog has an extensive list of non-food rewards for the classroom and for using at home.

Kids can gain points that work toward earning a larger reward

If you want to endorse behaviours that can be developed over a longer period of time your child can work on earning a larger prize. This might be practically carried out by using a chart of some sort to keep track of the child’s progress and once they reach the goal they will receive their special prize. It’s best if the special prize is not food focused. Before you begin you should decide what the prize will be with the child so they know what they are working toward.

Food should never be withheld as a punishment

Just as food shouldn’t be a motivator or a reward it should also not be used as a punishment. Withholding food from children is considered as child abuse and can negatively affect their mental and physical wellbeing.

Physical activity should not be used as a punishment

Kids love recess and playing outside, and they need the physical exercise too. It is easy to want to threaten to take away outdoor play time, but this can be more detrimental to student learning and their health. Kids often focus better on schoolwork after getting some physical exercise. Exercise is good for kids to stay healthy and battle against childhood obesity.

Create rewards that involve physical activity

One way to incorporate rewards into physical activity time is to let kids choose the type of activity they want to do. At school this could mean that kids get to choose what games to play during P.E. or at home kids can choose to go on a family bike ride or to have a water balloon fight in the backyard. This will give them a reward that is not only fun but is also good for their health.

Kids respond well to rewards and it is important to motivate learning and appropriate behaviours as long as the rewards are not causing problems of their own. If you have some ideas for non-food rewards that have worked with your family please share them in the comments section.

How much is too much screen time?

Susan Cumberland April 11, 2014

Are your kids suffering from too much screen time? Last week’s blog post featured 7 brain games for kids that can be played on computers, tablets and smartphones. Although some apps are educational and they very well might help with brain development, children should not be spending all of their playtime on devices.

How do you determine what is too much screen time for kids?

Every family has a different situation and should set up screen time limits accordingly. The Canadian Pediatric Society suggests that children should not be given any screen-time until after the age of two. They also recommend that children between the ages of two and four should have a maximum of one hour of screen time each day. For children between the ages of five and nine more than two hours is considered to be too much screen time. Ultimately if screen time is taking away from daily physical activities then it becomes a problem and can be a major contributor to childhood obesity.

Is too much screen time stealing children’s creativity?

Because tablets and smartphones are relatively new “toys” for kids there is still not sufficient research to determine what the long-term effects will be. A recent article from Readers Digest .ca expresses the concern that tablets may be robbing children of some of their creativity. Even though apps can do things like coloring and doodling kids don’t need a tablet to do this. Kids can be creative with a piece of good old-fashioned paper and a pencil or some crayons.

What are some alternatives to screen time?

There are plenty of activities for kids to do that do not involve technology. Everyone over the age of ten has grown up without touch screens and Angry Birds. Consider all of the children who have pretended to be dinosaurs, built forts, had make believe tea parties and set up lemonade stands. All of the imaginary adventures kids throughout history have had are probably in part due to the fact that there were no tablets to keep them constantly occupied. When kids experience some degree of boredom, it’s amazing to witness the creative things that come out of their imaginations.

Limiting screen time doesn’t mean eliminating it completely

Because we live in an age of constantly evolving technology children most definitely will be familiar with using tablets, and that’s okay. This post is not intended to make parents feel guilty about letting their kids use tablets. Tablets can be great tools for kids as long as there are set time limits for daily screen time.

5 lunch box ideas that are full of healthy fats for kids

Susan Cumberland September 21, 2013

Have you ever heard of fat actually being good for you? Most people think that low fat and nonfat items are healthier, but you’ll be interested to know that some fats are necessary and are especially good for the brain. Here is a list of 5 lunch box ideas that contain healthy fats for kids that promote brain development.

Lunch box idea #1. Avocados contain healthy fats for kids to develop healthy brains

Avocados are full of good monounsaturated fats. Add avocado to your child’s favorite sandwich. It goes great on turkey, egg salad or chicken salad. Another great idea is to cut an avocado in half, remove the pit and then fill it with anything that sounds good. You could fill it with tuna salad with green onions sprinkled on top or bacon and tomatoes like a BLT. Whatever you choose to put in the avocado it is easy to eat with a spoon and it becomes something exciting and different from the typical sandwich.

Lunch box idea #2. Nuts and nut butters make great snacks full of healthy fats for kids

Nuts are full of good fats as long as you don’t buy ones with added oils and other additives. For kids with peanut allergies there are other nuts and nut butters available like almond butter and cashew butter that go great on sandwiches or as a special spread for fruits and veggies. Some schools do not allow peanuts on school grounds because of allergies; so make sure to check before sending nuts in your child’s lunch!

Lunch box idea #3. Fish is full of fatty acids, which are healthy fats for kids and their brains

Tuna fish is great because you can mix lots of yummy things into it to make your kid’s sandwich just the way they like it. Try adding diced up pickles, celery, green onions, apples, raisins or even cashews for additional crunch and more healthy fats. Another simple sandwich idea is smoked salmon with cream cheese on a bagel or a roll. Tuna fish and salmon contain fatty acids that are necessary for proper growth and brain development.

Lunch box idea #4. Grass fed butter is a good source of healthy fats for kids

Grass fed butter contains certain vitamins that are not found in other butter alternatives like margarine. By spreading grass fed butter on the sandwich bread before placing the other ingredients in the sandwich, the sandwich bread will be kept from getting soggy. Adding grass fed butter to cooked vegetables, scrambled eggs, desserts and more also adds rich flavor and nutritious vitamins and healthy fats to your child’s diet and will give them even more brainpower.

Lunch box idea #5. Full fat yogurt is a delicious dessert option full of healthy fats for kids

Full fat yogurt if full of healthy fats and probiotics that are not only good for digestion but are also good for your kid’s brain. Try making this delicious dessert for your kid’s lunch. Prepare a fruity parfait in a plastic container for your child’s lunch. These can be made by layering fresh or *frozen fruit between layers of plain, full fat yogurt, sweetened with honey. You can even pack a little container or plastic baggie filled with crispy granola that can be added to the parfait when it’s time to eat. This ensures the granola won’t be soggy before lunchtime.

School is now in session, so you can put these healthy lunch box ideas to use when making your kid’s school lunches. Here is an instructional video made by a health conscious teen that has even more lunch box ideas. This is especially helpful for teenagers who make their own school lunches and want some healthy ideas.

*Tip: using frozen fruit will keep the yogurt cold until lunchtime.

Brain food for kids: Help your child with ADD, ADHD or Autism to focus.

Susan Cumberland June 21, 2013

The ability to concentrate and retain information is a key element in the learning process. For some students it is easy to focus during class or while doing school work, but for others it is an impossible and endless struggle.

Brain food for kids with ADD, ADHD and Autism:

For children with disorders like attention deficit disorder, attention deficit hyperactivity disorder or autism sometimes medication is often prescribed. In some cases diet can also play a huge role in providing the proper brain food for kids that they need in order to be able to concentrate and focus when they are in school.

There have not been any conclusive studies that have been able to prove that any particular diet or foods are able to cure any of these disorders, but many cases have experienced a reduction of symptoms after implementing a particular diet.

Elimination Diet:

Not all people are the same, therefore the best way to find out what foods are best for your child is to do an elimination diet where your child cuts out all possible irritating foods and then slowly adds them back into their diet one at a time to see if they do well eating that particular food. Here is a list of common foods to try cutting out in order to improve concentration and one’s ability to focus.

Food to avoid to improve concentration

Gluten: Gluten is a protein found in wheat, barley and rye and some oats and other grains that are relatives of the wheat family. Going on a strictly gluten free diet has helped some children with ADD, ADHD or Autism to be able to concentrate better.

Casein (Dairy): Casein is a protein in dairy products that many people find difficult to tolerate. Eliminating casein from their diets has also helped people with ADD, ADHD or Autism.

Sugar: Foods that are high in sugar as well as processed foods like white flour, white rice, sugary cereals, white bread, pasta, etc. are a major culprit that elevate ADD and ADHD symptoms as well as symptoms of Autism Spectrum Disorders.

Artificial food coloring: Most processed foods contain artificial food coloring that have been linked to aggravating symptoms of ADD, ADHD and Autism.

Brain Food for kids to support concentration:

Protein: Eating protein rich meals especially for breakfast and lunch instead of pure carbohydrates will supply your child with energy and fuel for their brain that will last throughout the day.

Bananas: Bananas are great for improving learning because they are full of vitamin C, B6 that helps improve concentration. They are also full of fiber and contain potassium that’s good for the brain.

Brain Food for kids to support memory retention

Fish: Fish is high in Omega-3 fatty acids. Eating rich oily fish like salmon at least twice a week is good for the body and for the brain.

Avocados: Avocados are full of vitamins E and C and they contain good fats that are good for supporting brain function.

Nuts: Nuts contain vitamin E and are full of good fats. Kids love peanut butter, and it is an easy, healthy snack that is good for their brain too!

Other important practices that improve learning and concentration:

Whether or not your child has been diagnosed with a learning or attention deficit disorder, all students benefit from these key elements.

Exercise: Getting enough exercise every day is important. Recess and P.E. are not just meant for fun. Exercise helps to get oxygen flowing to the brain, which in turn improves concentration.

Sleep: A good night of sleep is a necessity for growing children, teenagers and adults. We all need adequate rest in order to be able to function at school or at work. Kids who get the recommended hours of sleep do better on tests and retain information more effectively than students who don’t get enough sleep.

Balanced Meals: We have already mentioned a list of foods to avoid and foods to incorporate into your diet, but another important factor in maximizing concentration and focus is the amount of food that you eat. Meals should be balanced in nutrients and also in portion size. Make sure your family is eating enough for breakfast so that they have energy and brainpower to focus. On the other hand it is important not to eat too large of meals, as this can induce tiredness, which can make it just as difficult to concentrate.

Not all people are the same and what works for one person may be different for another. This article just offers suggestions of things to consider trying for your child to improve concentration and learning.

5 Ways to Improve Learning and Concentration in Kids’ Brains

Susan Cumberland May 10, 2013

1. Start the day by walking or biking to school if possible

Fifty years ago it was the norm for children to walk or ride their bike to school. In more recent years it is much more common for children who live close to school to be driven by their parents. This may not seem like a big deal, but studies have been done to show how children who walk or bike to school have increased levels of concentration throughout the school day. We are beginning to see that not only is the activity of walking or riding bikes good for getting oxygen to the brain, but the actual act of navigating and remembering directions works parts of the brain in a way that improves concentration. Kids who mindlessly sit in the car while being driven to school are missing out on the opportunity to use that part of their brain. If it is possible, walking or biking to school is better.

2. Recess during the school day is a must

If you ask a group of 8 year olds what their favorite part about school is, chances are they will respond with “RECESS.” Interestingly enough recess is just as valuable as other academic subjects. Recess is not just a way for kids to let out their energy and have fun, it is also an opportunity to get oxygen flowing to the brain, which in turn will help improve their ability to learn. Without recess, learning subjects like math, science, reading and writing is less effective. Studies have shown that children perform better on tests after participating in recess or other physical activities.

3. Classroom activities that involve movement can improve learning

Children sitting down at their desks and listening to the teacher talk is the most traditional form of instruction but it might not be the most effective. Teachers are starting to realize that there is an improvement in retaining information when the body is doing some form of movement. Young children who are learning to count by 5s can stand up and do jumping jacks while counting “5, 10, 15, 20…” or they can recite their multiplication tables while marching in place. This seems simple, but more and more research is being done that supports the positive impact exercise has on memory and learning.

4. Rewards FIRST make homework time more effective!

When kids get home from school it seems logical to use playtime as a reward for completing homework. But since exercise improves learning and concentration then it makes more sense to encourage children to run around outside or play sports before engaging in homework assignments. If your child has a time with a tutor after school, then it is also better to schedule tutoring sessions after playtime.

5. In home tutoring sessions allow tutors to have the freedom to incorporate exercise with instruction to facilitate learning

The concept of incorporating exercise into the classroom is proving to be more and more effective, but it is not always easy to implement these practices in the classroom setting. Tutors have more flexibility with instruction methods and can easily incorporate exercise into tutoring sessions. Exercise during tutoring sessions will be more fun and engaging for your child, and it will also improve their learning capacity!