Why Is Hand Washing So Important?

Kids don't always listen when parents tell them to wash their hands before eating, after using the bathroom, or when they come inside from playing.
But it's a message worth repeating — hand washing is by far the best way to keep kids from getting sick and prevent the spread of germs.

How Do Germs Spread?

Germs can spread many ways, including:

• touching dirty hands
• changing dirty diapers
• through contaminated water and food
• through droplets in the air released during a cough or sneeze
• on contaminated surfaces
• through contact with a sick person's body fluids

When kids come into contact with germs, they can become infected just by touching their eyes, nose, or mouth. And once they're infected, it's usually just a matter of time before the whole family comes down with the same illness.

How Do Clean Hands Help Health?

Good hand washing is the first line of defense against the spread of many illnesses — from the common cold to more serious infections, such as meningitis, bronchiolitis, the flu, hepatitis A, and many types of diarrhea.

What's the Best Way to Wash Hands?

Here's how to scrub those germs away. Teach this to your kids — or better yet, wash your hands together often so they learn how important this good habit is:

1. Wash your hands in warm water. Make sure the water isn't too hot for little hands.
2. Use soap and lather up for about 20 seconds (antibacterial soap isn't necessary — any soap will do).
3. Make sure you get in between the fingers and under the nails where germs like to hang out. And don't forget the wrists!
4. Rinse and dry well with a clean towel.

When Should Kids Wash Their Hands?

To stop the spread of germs in your family, make regular hand washing a rule for everyone, especially:

• before eating and cooking
• after using the bathroom
• after cleaning around the house
• after touching animals, including family pets
• before and after visiting or taking care of any sick friends or relatives
• after blowing one's nose, coughing, or sneezing
• after being outside (playing, gardening, walking the dog, etc.)

Don't underestimate the power of hand washing! The few seconds you spend at the sink could save you trips to the doctor's office.

CULLED FROM KIDS HEALTH

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Keeping the toilet clean

The toilet, like the bathroom, is a humid area of the house due to the amount of water in the cistern, and as we know - germs love a humid environment to breed in. Bacteria in the toilet absorb organic waste and release gases which smell - bad. Hence the importance of hygiene. Bacteria can mostly be found in the toilet bowl but they're also lurking on the seat, the floor, the flush and the door handle. Bacteria can also be found in limescale deposits. Every time you flush the toilet, they are projected into the air, up to 1.5m high, and then cover all the surrounding surfaces. If your toilet is in the bathroom, bacteria can even land on your toothbrush! Shut that lid before you flush! It is important to remember to clean the toilet brush which spreads bacteria in the same way as sponges, cloths, face cloths, etc. Types of bacteria found in the toilet: E.Coli Pseudomonas aeruginosa Staphylococus aureus Salmonella Enterobacter Listeria Useful tips and advice: Always flush the toilet with the toilet lid down in order to reduce the spread of bacteria in the room. Air the toilet to reduce the level of humidity in the room and check that the ventilation system is working properly. Clean the toilet daily with a product specifically designed to reduce the spread of bacteria. If you have children, do the same for their toilet seat/potty.   Make a natural antibacterial solution by mixing 2 cups of water, ¼ cup of Castille liquid soap and 1 large spoonful of Eucalyptus essential oil. Put this emulsion into a spray bottle, shake well, then apply the mixture and wipe with a moist cloth. Go over the flush and the taps with extra care as they are breeding grounds for bacteria. These are ideal places to pick up microbes as they are in direct contact with our hands. Wash your hands thoroughly every time you use the toilet, preferably using a push-pump soap dispenser which doesn't allow bacteria to collect.     Suitable products and equipment: Clean the toilet either with diluted bleach or with the array of products available in store such as blocks or gels to use on and under the bowl and between the joints, once or twice a week. Be careful however: too much bleach can make some bacteria more resistant, which is why it is important to standard products regularly. Initial has developed a combination brush/cleaner containing a special liquid which is released in doses each time the brush is put back in its base. This ensures the brush is disinfected after each use. Japanese toilets which have integrated spray-showers are very efficient in eradicating bacteria. CULLED FROM SOFIMINIE

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12 Tips for Keeping Your Classroom Tidy

 

Sometimes it’s inevitable, life IS messy and its tough to keep the classroom tidy.

In the teaching world, there’s nothing more frustrating than a messy classroom.

However, these classrooms allow student’s to focus on learning rather than searching.  Here are some teacher approved tips:

1. Keep an up-to-date calendar posted around the classroom, the larger the better, not only for yourself but for your students.
2. List projects, homework due dates, and other important information so it’s clear for everyone to see and use. Students can be responsible for copying down their assignments each day, with a simple verbal reminder.
3. Make a list of daily tasks at the beginning of the day. Little things can be overlooked constantly, but with a reminder you can plan accordingly.
4. Color-code everything, and not just because colors are pretty. It’s a proven system that with training, our eyes will register meaning in the colors we use.
5. Put everything in binders. Loose leaf papers have a way of getting crumpled or lost.  You can even have one for miscellaneous papers just to get them off your desk. Pick a crazy design for that one, like zebra stripes, so it stands out.
6. Store materials in clearly labeled bins. This will take the guesswork out of searching for a yellow colored pencil in a sea of highlighters.
7. Use an online grade book, if your school has no issue with it. This will conserve paper and give you easier access to them.
8. Use cubby holes with removable bins so students can find items more easily. This will also make a weekly clean out much more simple for them.
9. Make a seating chart. Not only will attendance go quickly and without searching for each face, it’ll save the time of students finding a new seat every day. It’ll also help you learn your students’ names faster.
10. There’s only so much wall space in your room. Too many masterpieces can overwhelm the eye. Take a picture of each artwork and upload it to an online album. Students can take their art home to their parents.
11. Dust once a week. Yes, janitors will clean your classroom, but with so much to do, little things can be overlooked. Dusting the tops of drawers and large furniture will not only keep excess dust out of the air, but it will help your students (and you!) with allergies.
12. Have an end of the day routine with the children. All the work doesn’t have to fall on you when you have happy helpers ready to assist. Five minutes before school ends, have an assignment of tasks that students can partake in.

CULLED FROM SIMPLE K12

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Eating the Right Foods for Exercise

Nutrition is important for fitness

Highlights

1. Starting your day with breakfast can help give you the energy and nutrients you need for exercise.
2. Nutritious workout snacks can help you maintain your energy and nutrient levels.
3. Choose complex carbohydrates over refined alternatives.

Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise. When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to get the right types of food at the right times of the day. Learn about the importance of healthy breakfasts, workout snacks, and meal plans.

Breakfast

Get off to a good start

Your first meal of the day is an important one. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.
Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out. Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. But a plain white bagel or doughnut won’t keep you feeling full for long. In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going. Follow these tips:

• Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fiber. Then, throw in some protein, such as milk, yogurt, or chopped nuts.
• If you’re making pancakes or waffles, replace some of the all-purpose flour with whole-grain options. Then, stir some cottage cheese into the batter.
• If you prefer toast, choose whole-grain bread. Then pair it with an egg, peanut butter, or another protein source.

Carbohydrates

Count on the right carbohydrates

Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your body’s main source of energy. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.
Choosing the right kind of carbohydrates is important. Too many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans. Whole grains have more staying power than refined grains because you digest them more slowly. They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.

Protein

Pack protein into your snacks and meals

Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days. Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise you’re well-fed.
Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older people may need even more. That protein can come from:

• poultry, such as chicken and turkey
• red meat, such as beef and lamb
• fish, such as salmon and tuna
• dairy, such as milk and yogurt
• legumes, such as beans and lentils
• eggs

For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.

Fruits and vegetables

Boost your fruit and vegetable intake

Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. They’re also low in calories and fat.
Aim to fill half your plate with fruits and veggies at every meal, recommends the United States Department of Agriculture. Try to “eat the rainbow” by choosing fruits and veggies of different colors. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer. Every time you go to the grocery store, considering choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge.

Healthy fats

Choose healthy fats

Unsaturated fats may help reduce inflammation, and they help provide calories. While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving. Healthy options include:

• nuts
• seeds
• avocados
• olives
• oils, such as olive oil

Fuel up before exercise

When it comes to fueling up before or after a workout, it’s important to achieve the right balance of carbs and protein. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat.
Consider stocking your workout bag and refrigerator with some of these simple snacks:

Bananas

Bananas are full of potassium and magnesium, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout. For added protein, enjoy your banana with a serving of peanut butter.

Berries, grapes, and oranges

These fruits are all full of vitamins and minerals, as well as water. They’re easy on your intestines, give you a quick boost of energy, and help you stay hydrated. Consider pairing them with a serving of yogurt for protein.

Nuts

Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients. They can give you a source of sustained energy for your workout. Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these options to see how they settle. High-fat foods can slow digestion, and they may make food sit in your stomach too long if your workout is coming up quickly.

Nut butter

Many grocery stores carry single-serving packets of peanut butter that don’t require refrigeration and can be easily stored in a gym bag. For a tasty protein-carbohydrate combo, you can swipe peanut butter on:

• an apple
• a banana
• whole-grain crackers
• a slice of whole-grain bread

If you don’t like peanut butter, try almond butter, soy butter, or other protein-rich alternatives.

Calories

Don’t cut too many calories

If you’re trying to lose weight or tone your body, you may be tempted to cut a ton of calories from your meals. Cutting calories is a key part of weight loss, but it’s possible to go too far. Weight loss diets should never leave you feeling exhausted or ill. Those are signs that you’re not getting the calories you need for good health and fitness.
According to the National Heart, Lung, and Blood Institute, a diet containing 1,200 to 1,500 daily calories is suitable for most women who are trying to lose weight safely. A diet with 1,500 to 1,800 daily calories is appropriate for most men who are trying to shed excess pounds. If you’re very active or you don’t want to lose weight while getting fit, you may need to eat more calories. Talk to your doctor or a dietitian to learn how many calories you need to support your lifestyle and fitness goals.

Takeaway

Balance is key

As you settle into an active lifestyle, you’ll probably discover which foods give you the most energy and which have negative effects. The key is learning to listen to your body and balancing what feels right with what’s good for you. Follow these tips:

• Aim to make breakfast a part of your routine.
• Choose complex carbohydrates, lean protein sources, healthy fats, and a wide variety of fruits and veggies.
• Stock your fridge and gym bag with healthy workout snacks.

The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.

              CULLED FROM HEALTH LINE

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