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Greetings!
It seems like summer just began and already it's back to school time. Even if you don't have school aged children in your home, this time of year often encourages us all to return to more disciplined routines.
This month we have suggestions for keeping your child's lunch healthy and fun, as well as tips for choosing a safe backpack.
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Protect Little Backs with the Right Packs
Of all the new school supplies that you'll purchase this year, the backpack may be the most important. While your child's main concern is probably whether or not his pack features Star Wars or Spiderman, parents know the proper pack can protect a child's back muscles and spine from injury caused by hauling heavy loads day after day.
The professionals at St. Francis Outpatient Rehabilitation suggest the following things to look for when buying new backpack:
- A padded back to reduce pressure on the back, shoulders, and underarm regions
- Hip and chest belts to transfer some of the backpack weight from the back and shoulders to hips and torso
- Multiple compartments to better distribute weight, keep items secure, and ease access to the contents
- Reflective material to enhance visibility of the child
When wearing the backpack:
- Make sure your child wears both straps to evenly distribute the weight of the backpack.
- Adjust the shoulder straps so that the backpack rests evenly in the middle of the back - not higher or lower.
- Keep the load at 10-15% or less of the child's body weight, and place the heaviest items closest to the back.
If your child's posture changes when wearing a backpack, he or she experiences pain, tingling, numbness or red marks on the shoulders, the backpack is too heavy. Look for ways to lighten the load, and decide if it's time to invest in a new backpack.
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There's something about back-to-school season that gives us all a feeling of renewal. During the lazy days of summer, we may have lapsed into some unhealthy eating habits. Now is the time to make a change and shake up your eating routine. Here are some tips from our nutritionists to bump up the health factor of your lunch:
- Replace high-fat lunch meats like bologna and salami with lean deli meats like roast turkey, lean ham, and grilled chicken breast.
- Replace white bread with whole-grain bread.
- Replace chips with fiber-rich snacks like plain popcorn, reduced-fat cheese sticks, a handful of nuts, and veggie dippers.
- Replace fruit canned in syrup with fresh fruit or fruit packed in its natural juices.
- Replace cookies and cakes with low-fat, artificially sweetened yogurt, sugar-free gelatin, or sugar-free pudding.
- Replace sugary fruit drinks and sodas with water or low-fat or fat-free milk.
For more information about healthy family diets, set up a Nutrition Consultation with one of our registered dietitians. Call 864-675-4323 for an appointment.
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Need a Sports Physical? Vaccination?
If your child needs a sports physical or another round of vaccinations to start the school year, contact a Bon Secours Medical Group Family or Internal Medicine physician. With nearly 30 practices in locations all over the Upstate, you can easily find one convenient to you.
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