3 ways to help your kids build better sleep and nutrition habits:
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1. Cook Together: Involving your kids in cooking and food preparation is very valuable. Basic cooking and food prep skills are key to good nutrition. This also promotes ownership of making good food choices whenever possible.
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2. Bedtime Ritual: Kids need more sleep because they’re growing and developing. One way to build better sleep habits is to create a pre-sleep routine that they enjoy and will stick to. Keys here include having a set time and partaking in calming activities. Things like reading, talking, listening to stories or soft music, taking a warm shower, foam rolling or stretching can be great options. The routine itself doesn’t have to be long or complicated but it needs to help your kids avoid sleep eroding blue-light from TV, iPad or phone gazing. ⚠️⚠️
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3. Turn Down the Dial on Sugar: It’s so easy to fall into the trap of chronic sugar overconsumption. This has negative nutrition/health implications and it also impacts sleep patterns. Look for things that are big sources of added/refined sugar: soda, juice, candy, condiments, “energy” bars and cereals. Swap these for seasonal fruits, fresh veggies, nuts, eggs and cheeses. ⚠️⚠️
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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