Do not call again after the alarm
Do you get used to ringing again after the alarm goes off? 10 more minutes? Extra sleep can make you feel less rested. Choose an alarm clock and keep it up to you and your kids, even on weekends. A solid sleep schedule will make it easier in the mornings.
Breakfast
Breakfast has many benefits. If you eat well at the beginning of the day you feel satiated, which can help you refuse unhealthy snacks later.
It can still make you and your kids smarter. New research shows that children who eat breakfast daily perform better on an IQ test than children who eat breakfast sometimes.
The best breakfasts are a combination of protein and carbohydrates. Try an egg and toast with wholemeal bread, almond butter on apple or low fat yogurt with fresh fruit.
Relax on the way
Finding time during the day to relax is a good way to be healthier. The route can offer you the opportunity to relax.
Take the bus or train and you will be able to read or listen to music to relax. Can you have flexible working hours to avoid rush hour?
Even a small degree of stress regulation is of value. Stress increases the risk of obesity, heart problems etc. Also teach your children to find small moments during the day to relax.
Charge your batteries during lunch
Stress at work can lead to headaches and fatigue. You know what it is. However do you know that too much stress can also lead to unhealthy habits?
Relaxing will help you recover energy to be careful about the choices you make.
Use the break to eat to eat but also to take a 'health break'.
Take a stroll around the square or find a private place to take a few minutes to breathe and rejuvenate.
At home teach your child the techniques of stress reduction and the importance of relaxation when charging batteries.
Eat smart snacks
Avoid the sweet trap of eating sweets at work. Have a healthy snack at your desk or in a bag. Have a healthy afternoon snack for your kids at home.
Choose a combination of carbohydrates and protein for slow energy release. Choose pieces of apple and peanut butter, whole grain crackers with low fat cheese or vegetables.
Leave your job out of the house
You have time for meetings, business trips and talks with your children's teachers. Put in your diary and the time you spend with family.
'An easy way for any age is a family walk. Begin by planning a half-hour walk around the neighborhood at least 3 nights a week. Try once everyone's home or just after dinner.
Dinner with family
Family meals benefit children. Recent research shows that the more meals a family member shares, the better for the emotional state of children who are less likely to be overweight.
Take time to eat together and remember how good it is for you in the long run.
Relax
In the evening it's time to get ready for a good night's sleep. Many people say that meditation helps them relax.
Teach your children that either washing dishes or laundry you focus on what you do. Turn off the TV and avoid distractions.
Encourage your child to listen to the sound of water running on the plate and the feel of the dishes in their hands.
Let her describe it. Be completely present in the moment. Don't think about what happens next or the next day. 'This will help reduce your stress.
Become a child
Find 15 minutes each night to play with your kids. Focus on them and nothing else. If all of your contact with your child is about screens, school reading, and leaving and going home then you will be tired, anxious and unhappy.
Turning off the TV at least an hour before bedtime can help you sleep better. The bright light from the screen stops your brain from producing chemicals that make you sleepy.
Choose bed time
When you have healthy sleeping patterns you are a good example for your children. Our body responds better to a reliable sleep program than staying awake late into the night and waking up late at weekends.
Adequate sleep can help children and adults fight various health problems - from obesity and diabetes to heart disease and colds. Lack of sleep makes it difficult to make healthy choices, namely proper nutrition and exercise.
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