September 2020
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Health and Wellness

What do I put in my student’s lunch box instead of peanut butter?


It may seem that there is nothing else that he/she will eat. Keep an open mind and be creative. Include your student in planning, purchasing and preparing a healthful lunch.  Kids are often more likely to try a new food if they help prepare it.  You can research new recipes together in books or on the computer.  Listed below are a few ideas.



  • Lean meat and/or cheese (try something “new”…turkey, cream cheese and cranberry sauce)
  • Cream cheese and jelly or jam
  • Refried beans (add corn, olives, cheese, etc.)
  • Additions:       lettuce, tomatoes, cucumbers (maybe even sprouts!!)


Place fillings in whole wheat bread, bagels, pita or pocket breads, corn tortilla shells or flat wraps.

Kids can also be creative and cut sandwiches into shapes with cookie cutters and then make designs with dried and fresh fruit (such as raisins and mandarin oranges).


Ants on a log: Celery sticks with cream cheese and raisins.


Apple Sandwich:  Core and slice an apple crosswise.  Make a sandwich with the apples, using cheddar or ricotta cheese in the middle.


Chilled pasta salad:  Make a chilled pasta salad with your choice of pasta shape and color, the dressing of your choice, and one of the following combinations:

  • Thinly sliced carrots, snow peas, cucumbers, and tomatoes
  • Broccoli and tuna or ham chunks
  • Zucchini, broccoli, cherry tomatoes, and lima beans or frozen green peas
  • Chicken and snow peas
  • Corn and lima beans
  • Anything else you can think of… creative!


Veggies and dip:  Cut up vegetables, such as celery, carrots, broccoli, cauliflower, and cucumbers and pack with a container of dressing or dip.


Chicken and apple salad:  Cut an apple into chunks; add chicken cubes, seedless grapes, and celery.


Thermos ideas:

  • Pasta and sauce
  • Chicken, bean or vegetable soup (again….be creative!)
  • Rice with beans/meat and veggies and add the sauce of your choice (cajun, teriyaki, etc.)
  • Thinly cooked potatoes with peas and carrots. Add meat slices or bacon pieces.



Is your child ready for school?

Parents, during this busy time of year these are a few things you can do to help your child be healthy, in school and ready to learn.

1. Have your child’s immunizations up to date. Contact your physician or school nurse to be sure.

2. Now that you have the school calendar, schedule routine dental, orthodontia, and medical appointments when school is not in session.

3. If you need help accessing free or reduced cost medical, dental or vision care, contact your school nurse. Many resources are listed in our Health Services brochure.

4. Alert your school nurse of any chronic medical conditions that your child might have. Health plans can be developed to provide proper treatment while at school.

5. Medications can be administered at school. Parent or a responsible adult must transport all medications to school and fill out a medication authorization form. It is not OK to send medication to school with the student.

6. Eating a balanced breakfast at home or at school is very important. It gets your child off to a good start and helps make them ready to learn.

7. Encourage healthful eating at home and at school. Eat three balanced meals a day with healthy snacks in between. Avoid excessive sugars and saturated fats. Eat meals slowly and as a family whenever possible.

8. Encourage play and exercise, outside and with friends and neighbors when possible.

9. Help your child balance a busy activity schedule with enough rest and sleep.

10. If your child is sick, keep him/her home from school. Contact your physician or school nurse if needed.

11. Teach and encourage your child to practice good hand washing. This will help to keep all of the students health and in school.


We have had reports of strep throat.  Symptoms start 1 to 5 days after exposure and include:

  • Fever
  • Sore Throat
  • Tender and swollen neck glands

Sometimes people with strep can develop a red rash all over the body that feels like sandpaper. When this occurs, the illness is called “scarlet fever.”

Strep throat can be treated with antibiotics.  Throat cultures usually take 24 to 48 hours.  There are also rapid tests, which can be used to diagnose strep throat more quickly.

Strep throat can be prevented:

  • Cover the mouth when coughing or sneezing.
  • Wash hands after wiping or blowing nose, coughing, and sneezing.
  • Wash hands before preparing food.
  • See your doctor if you or your child have symptoms of strep

Sun Safety Tips


Protecting your skin from the sun’s damaging rays is vital for a number of important health reasons. Here are the top ten steps you can take to protect your health:

  • When possible, avoid outdoor activities during the hours between 10 AM and 4 PM, when the sun’s rays are the strongest.
  • Always wear a broad-spectrum (protection against both UVA and UVB) sunscreen with a Sun Protection Factor (SPF) of 15 or higher.
  • Be sure to reapply sunscreen frequently, especially after swimming, perspiring heavily or drying off with a towel.
  • Wear a hat with a 4-inch brim all around because it protects areas often exposed to the sun, such as the neck, ears, eyes, forehead, nose, and scalp.
  • Wear clothing to protect as much skin as possible. Long-sleeved shirts, long pants, or long skirts are the most protective. Dark colors provide more protection than light colors by preventing more UV rays from reaching your skin. A tightly woven fabric provides greater protection than loosely woven fabric.
  • To protect your eyes from sun damage, wear sunglasses that block 99 to 100-percent of UVA and UVB radiation.
  • Consider wearing cosmetics and lip protectors with an SPF of at least 15 to protect your skin year-round.
  • Swimmers should remember to regularly reapply sunscreen. UV rays reflect off water and sand, increasing the intensity of UV radiation.
  • Some medications, such as antibiotics, can increase your skin’s sensitivity to the sun. Ask your doctor or pharmacist for more information about the medications you are taking.
  • Children need extra protection from the sun. One or two blistering sunburns before the age of 18 dramatically increases the risk of skin cancer. Encourage children to play in the shade, wear protective clothing and apply sunscreen regularly.

Source: American Cancer Society


Ways to Avoid Colds and Flu


Good Health Habits

  • Avoid close contact


Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too.


  • Stay home when you are sick

If possible, stay home from work, school and errands when you are sick. You will prevent others from catching your illness.


  • Cover your mouth and nose

Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick.


  • Clean your hands

Washing your hands often will help protect you from germs.

It is important to wash hands:

• Before, during and after preparing food;

• Before eating;

• After using the bathroom or assisting another person in the bathroom;

• After handling animals or animal waste;

• When hands are dirty;

• After recess or gym; and

• After blowing nose, coughing, or sneezing. (Yes! Even if you use a tissue!)


  • Avoid touching your eyes, nose or mouth
  • Germs are often spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose or mouth.

Staying healthy during the winter


During the winter it is easy to indulge in all sorts of delicious foods and sit in front of the television.  Remember the general tips for healthy living:

  • Sit down while eating
  • Turn off the television
  • Eat proper portion sizes
  • Include fruits, vegetables and lean protein choices

Exercise!  In the winter you can go to the pool, bundle up and participate in winter sports in the mountains, sign up for indoor sports or other exercise classes.