Healthy Bites Newsletter: Breakfast Edition
Dear Students and Parents,
Welcome to an edition of Healthy Bites! This month, we're diving into the importance of starting your day with a nutritious breakfast.
Why Breakfast Matters:
1. Fuel for the Day: Breakfast jump-starts your metabolism and provides energy to kick-start your day. It replenishes your body's glucose levels, which are essential for brain function and physical activity.
2. Improved Concentration: A balanced breakfast can enhance focus and concentration in class. Studies show that students who eat breakfast perform better academically, and have better memory recall, concentration, and problem-solving skills.
What Makes a Good Breakfast:
1. Include Protein: Protein-rich foods like eggs, yogurt, milk, or nut butter help keep you feeling full and satisfied until lunchtime.
2. Fiber-Rich Foods: Incorporate whole grains, fruits, and vegetables into your breakfast for added fiber, which aids digestion and provides sustained energy.
3. Limit Added Sugars: Be mindful of sugary cereals, pastries, and sweetened beverages. Opt for natural sources of sweetness like fresh fruit or a drizzle of honey.
Quick and Easy Breakfast Ideas:
1. Greek Yogurt Parfait: Layer Greek yogurt with granola and fresh berries for a protein-packed and delicious morning treat.
2. Whole Grain Toast with Avocado: Top whole-grain toast with mashed avocado and a sprinkle of sea salt for a satisfying combination of healthy fats and carbohydrates.
3. Oatmeal with Nut Butter: Cook oatmeal with milk or water and swirl in a spoonful of almond or peanut butter for a creamy and filling breakfast.
Remember, breakfast is important! Make time to fuel your body and mind for success. It can be prepared the night before or wake up a little earlier to make sure you don’t skip breakfast. If you have any questions or need further guidance on healthy eating, don't hesitate to contact the school nurse.
We wish you all a happy and healthy weekend ahead!
Sincerely, Nurse Jen and Nurse Kate
Please turn in your child's 3rd grade Physical as this is a requirement in Massachusetts.
If you have forgotten to do so and your child is in the 4th grade please send in their most recent physicals as soon as possible because in May we will start preparing their records for transfer to the middle school for next year.
Healthy Bites Newsletter: Let's Get Moving!
Dear Students and Parents,
Welcome to another edition of the Healthy Bites Newsletter! This month, we're all about getting up, getting active, and having fun with exercise.
Why Exercise is Awesome:
1. Strong Bodies: Regular physical activity helps keep our muscles, bones, and hearts strong and healthy. It also boosts our immune system, helping us fight off germs and stay well.
2. Happy Hearts: Exercise releases feel-good chemicals in our brains called endorphins, which can help us feel happier and less stressed. It's like giving our hearts a big, warm hug!
3. Super Brains: Did you know that being active can make us smarter? It's true! Exercise helps improve our memory, focus, and ability to learn new things. So, the more we move, the smarter we get!
Fun Ways to Get Moving:
1. Playground Power: Swing, slide, climb, and run around at the playground. It's a great way to get exercise and make new friends at the same time.
2. Dance Party: Crank up your favorite tunes and have a dance party in your living room. Move your body to the beat and show off your best dance moves!
3. Sports Spectacular: Try out different sports like soccer, basketball, or swimming. Team sports are a blast, but solo sports like biking or skating are just as awesome.
Family Fitness Challenge:
Set a goal to be active as a family for at least 30 minutes every day. Take a walk together after dinner, go for a bike ride on the weekends, or challenge each other to a game of tag in the backyard. Get creative and have fun!
Remember, exercise isn't just good for our bodies—it's good for our hearts, minds, and spirits too.
So, let's lace up our sneakers, stretch our muscles, and get ready to move and groove!!
Together, we can make healthy habits that last a lifetime.
Keep shining bright, superstars, and have a wonderful April vacation.
Sincerely, Nurse Jen and Nurse Kate
Healthy Bites Newsletter- Tick Safety
Welcome to our latest edition of the Healthy Bites Newsletter! Today we are talking about bites-but not the healthy kind. As spring arrives, so does the increase in outdoor activities for our students. While this is wonderful for many reasons, it does increase the likelihood of encountering ticks. Ticks are tiny creatures that can pose health risks, so it's essential to be informed and take preventative measures. Here are some important tips to ensure the safety of your child and yourself.
1. Know Your Enemy: Understanding Ticks
Ticks are small arachnids that feed on the blood of animals, including humans. They are commonly found in grassy, wooded areas, and even urban parks. Ticks can transmit diseases such as Lyme disease, Rocky Mountain spotted fever, anaplasmosis, babesiosis, and others.
2. Dress Appropriately: Tick-Proof Clothing
Wear long sleeves, long pants, and closed-toe shoes when venturing into wooded or grassy areas. Tucking pant legs into socks or shoes can help prevent ticks from crawling up the legs. Light-colored clothing makes it easier to spot ticks as well.
3. Tick Checks: Routine Inspection
After outdoor activities, thoroughly check your body and your child's body for ticks. Pay close attention to areas such as the scalp, behind the ears, under the arms, around the waist, and behind the knees. Promptly remove any ticks found using fine-tipped tweezers, grasping the tick as close to the skin's surface as possible and pulling upward with steady, even pressure.
4. Tick Repellents: Safeguarding with Sprays
Consider using insect repellents on exposed skin and clothing, but always follow the product instructions carefully, especially regarding application to children.
5. Stay on Trails: Avoid Tick Hotspots
Stay on designated trails and avoid walking through tall grasses or brushy areas where ticks may be abundant. It is important to stay away from leaf litter and wooded areas when possible.
6. Tick-Safe Play: Outdoor Precautions
While enjoying outdoor play, avoid sitting directly on the ground, especially in areas known to be tick habitats. Play in sunny, dry areas away from dense vegetation.
7. Seek Medical Attention: Know the Signs
See a doctor if you are unable to remove the entire tick, if symptoms such as fever, or flu-like symptoms develop, if a rash gets bigger and develops a bull's eye pattern, or if the tick bite looks infected. Early detection and treatment of tick-borne diseases are crucial for successful recovery.
Together, let's ensure a safe and enjoyable outdoor experience for all!
Stay safe and healthy,
Nurse Jen and Nurse Kate
Dear Students and Parents,
Your school nurses want to welcome you back to Swallow Union, and we thought we’d start the year with some general information about the nurse’s office and reminders about how we can all have a healthy, successful year.
Nurse Jen or Nurse Kate are in the Health Office every day from 8:30 AM-3:30 PM. We can be reached by phone at 978-649-7281 extension 6233, and by email at jgervais@gdrsd.org and kdeloureiro@gdrsd.org. Please see our link on the Swallow Union website under ‘School Resources’ for lots of information about the health office, health screenings, frequently needed forms, links to some great resources and much more!
Check out this link for tips for keeping your child healthy and in school: Tips for Staying Healthy
One of the best ways that we can keep each other healthy is by staying home when we are not feeling well. Below are the GDRSD guidelines for when students should stay home or may be dismissed home.
Fever of 100 Degrees Fahrenheit or higher – Students need to be fever-free for 24 hours (without the use of fever-reducing medication such as Tylenol or Motrin) before returning to school. Fever-reducing medicine may cover-up a fever, and the fever could return when the medicine wears off. Your child should remain home for 24 hours after the fever has passed.
Vomiting or Diarrhea – Students may return to school 12-24 hours after the last episode at the School Nurse’s discretion.
Uncontrollable Cough
Contagious Bacterial Infection (such as strep throat, conjunctivitis, impetigo, etc.) – Students need to be on antibiotics for a minimum of 24 hours before returning to school.
Suspicious Rash – Students may return to school with written documentation from a healthcare provider certifying that the rash is not contagious.
Serious Illness or Injury
Untreated lice infestation
Thank you for helping to keep our school community healthy, and here’s to a great year!
Nurse Jen and Nurse Kate
Healthy Bites - Skeleton Strong Kids
Hey Parents,
Let's talk bones! It seems like a perfect time of year, as we see images of skeletons all over for Halloween. Here at Swallow Union, we even have a skeleton named Mr. Bones! Strong bones are like superpowers for our kids. They help them grow taller, run faster, and even think better.
Here's how to boost their bone power:
Fuel up: Give them foods like milk, yogurt, cheese, and leafy greens—think spinach, kale, and broccoli—these are calcium champions! Vitamin D is also a must. Fish, eggs, and fortified cereal that is low in sugar are great sources.
Fun fact: Did you know that calcium helps build strong teeth too? So, those yummy dairy foods are a win-win!
Get moving: Running, jumping, and playing outside are awesome for building strong bones. Think tag, basketball, or even just dancing around the house.
Tip: Try to incorporate physical activity into your daily routine, like taking a family walk or bike ride.
Limit sugary drinks: Too much sugary stuff can steal calcium from their bones. Water, milk, and juice are better choices.
Remember: It's okay to have treats occasionally, but moderation is key.
Sleep tight: Getting enough sleep helps their bodies grow and repair. Aim for around 8-10 hours a night.
Fun fact: During sleep, your body releases hormones that help build and repair bones.
Be safe: Teach them to wear helmets when needed and avoid risky stuff. Falls can hurt those bones.
Tip: Set a good example by wearing your helmet when appropriate.
Bone health is linked to other aspects of health, such as muscle strength and balance, which is very important for our kids. Have any questions? Feel free to reach out.
-Nurse Jen, Nurse Kate, and Mr. Bones
Healthy Bites - Cold vs Flu
Hi there parents! It’s cold and flu season. Inevitably we will be exposed to people who are not feeling well, or not feel well ourselves. Understanding the difference between a cold and the flu is important. Both illnesses affect your breathing, but they come from different viruses and have different symptoms. Let’s break it down!
What Causes Them?
Cold: Colds are caused by many viruses, with rhinoviruses being the most common.
Flu: The flu is specifically caused by influenza viruses, mainly types A and B.
Common Cold Symptoms
Runny or Stuffy Nose: This is a big sign of a cold.
Sore Throat: Usually it feels mild.
Cough: It can be annoying but is often not too bad.
Sneezing: Sneezing happens a lot with a cold.
Mild Headache: Not as intense as what you might feel with the flu.
Feeling Tired: You might feel a little tired, but not too much.
Flu Symptoms
Fever: This can be high and come on suddenly.
Chills: You might feel really cold when you have a fever.
Muscle Aches: These can hurt a lot and make you feel weak.
Extreme Tiredness: You might feel super tired for a long time.
Severe Cough: This can really bother you and last a while.
Sore Throat: It can happen, but not as much as with a cold.
Runny or Stuffy Nose: This is less common than with a cold.
Severe Headaches: These are usually worse than a cold.
How Long Do They Last?
Cold: You usually feel sick for about 5 to 7 days, but it can last up to two weeks.
Flu: Symptoms might get better in a week, but you can feel tired and cough for weeks after.
How to Feel Better
For a Cold
Rest: Make sure to get plenty of sleep.
Drink Fluids: Water and juice help keep you hydrated.
Over-the-Counter Medications: These can help you feel better by reducing symptoms.
For the Flu
Antiviral Medications: A doctor might give you these if you see them early.
Rest and Hydration: Just like with a cold, these are very important.
Pain Relievers: Medications like ibuprofen can help with body aches and fever.
How to Prevent Them
For Colds: Wash your hands often and stay away from people who are sick.
For the Flu: Getting a flu shot each year is the best way to avoid it. Good hygiene helps too!
Finally- A reminder to parents of 3rd and 4th Graders-
Parents of 3rd graders- If you have not already done so, please remember to send in a copy of your child’s 3rd grade physical after it is done. The District requires physicals on file for grades K, 3, 7 & 10.
Parents of 4th graders- There are still a few 4th graders whose physicals didn’t come in last year- if you did not send in a physical for your child when they were in 3rd grade last year, please send the most current one in as soon as possible.
Healthy Bites Newsletter: Heart Health
Dear Families,
Happy February! This month is not only about Valentine’s Day, but is also Heart Health Month! It’s the perfect time to teach children how to take care of their hearts and start healthy habits that last a lifetime. Below are some fun tips and activities to promote heart health at home and in school!
Heart Health Tips for Kids
Move More: Encourage at least 60 minutes of physical activity every day! Activities like dancing, jumping rope, or playing tag are great ways to get their hearts pumping.
Eat Colorfully: Fill plates with fruits, veggies, whole grains, and lean proteins. Foods like berries, carrots, and spinach are great for heart health.
Drink Water: Skip sugary drinks and opt for water or milk to stay hydrated and healthy.
Sleep Well: Kids need about 9–12 hours of sleep per night to keep their hearts and bodies strong.
Be Stress-Free: Help your child relax with calming activities like reading, drawing, or deep breathing.
Fun Activities to Celebrate Heart Month
Heart-Healthy Snack Challenge: Have your child create a colorful snack using fruits and vegetables shaped like hearts.
Exercise Scavenger Hunt: Make a list of exercises (e.g., 10 jumping jacks, 5 push-ups) and hide it around the house or classroom for kids to find and complete.
Learn About the Heart: Talk about how the heart works and its importance. Fun fact: A child’s heart beats about 90–120 times per minute!
Thank you for helping us keep our hearts strong and healthy this February. Together, we can make heart health fun and meaningful for our children!
Warm wishes,
Nurse Jen and Nurse Kate
Healthy Bites-Sleep Hygiene
Ensuring that children get a good night's sleep is crucial for their physical health, emotional well-being, and cognitive development. Establishing good sleep hygiene practices can help create a restful environment and promote healthy sleep habits.
Importance of Sleep for Children
Children require adequate sleep to support their growth and development. Lack of sufficient sleep can lead to issues such as irritability, difficulty concentrating, and weakened immune function. Here are some key benefits of good sleep for kids:
Physical growth: Sleep is essential for the release of growth hormones. Cognitive development: Restful sleep enhances learning and memory. Emotional regulation: Adequate sleep helps manage mood swings and stress.
Recommended Sleep Duration
The amount of sleep a child needs varies by age. Here are general guidelines:
Toddlers (1-2 years): 11-14 hours per day, including naps
Preschoolers (3-5 years): 10-13 hours per day
School-age children (6-13 years): 9-11 hours per day
Teenagers (14-17 years): 8-10 hours per day
Tips for Improving Sleep Hygiene
Establish a Consistent Sleep Schedule
Set a regular bedtime and wake-up time, even on weekends, to help regulate the child's internal clock.
Create a Calming Bedtime Routine
Wind down with relaxing activities such as reading a book or taking a warm bath. Limit screen time at least an hour before bed, as the blue light emitted by devices can interfere with the production of melatonin, the sleep hormone.
Design a Sleep-Friendly Environment
Keep the bedroom cool, dark, and quiet to promote restful sleep.
Use nightlights if necessary, but ensure they are dim and not disruptive. Encourage Healthy Habits
Promote physical activity during the day to help children expend energy, but avoid vigorous exercise close to bedtime.
Limit caffeine and sugar intake, especially in the afternoon and evening.