1. + Healthy Habits A guide for your middle schooler!

2. + Healthy Habits What are 10 things that you think are Healthy Habits necessary for adolescents?

3. + Video – Wear Sunscreen

4. + What are three things from the Video that you would like your teen to practice? (Parents of female students on the left and parents of male students on the right)

5. + 10 Healthy Habits From the Counselors

6. + Healthy Habit #1 Eating a balanced diet Importance of breakfast Dont skip meals Moderation-cookies and candy are okay! Brain food Omega 3 Fish Monitoring weight School nurse Yearly physicals Drink water Consume dairy products

7. + Healthy Habit #2 Getting enough sleep Adolescents need an average of 8.5-10 hours of sleep/night. Stay away from caffeine (which is a stimulant) after noon. Avoid heavy studying or computer games before bed. Avoid arguing with your adolescent just before bedtime. Avoid trying to sleep with a computer or TV flickering in the room. Avoid bright light in the evening, but open blinds or turn on lights as soon as the morning alarm goes off to aid awakening. Let them sleep in on the weekend, but no more than 2 or 3 hours later than their usual awakening time or it will disrupt their body clock.

8. + Healthy Habit #3 Making positive social connections Recognize that peer pressure can be good or bad. Get to know your child’s friends Get to know the parent’s of your child’s friends Provide your child with some unstructured time to hang out in a safe place with their friends. Talk with your child about friends, about friendship and about making choices. Teach your child how to get out of a bad situation Model good friendships

9. + Healthy Habit #4 Exercise According to the CDC, more than 60% of Americans do not get regular exercise. Daily exercise Helps control weight Maintain healthy bones, muscles and joints Reduces risks of high blood pressure and diabetes Promotes psychological well-being Exercise has immediate benefits including helping people to think better, manage stress, improve mood and get an energy boost. Example: Take a daily walk after dinner (great time to talk to your child!)

10. + Healthy Habit #5 Good Hygiene Body odor Daily washing-soap and shampoo Deodorant Nails Clean and trimmed by themselves! Skin Show your child how to wash their face Use of facial cleansers for those prone to acne Teeth 2 minutes-timed brushes are great! Visits to the dentist

11. + Healthy Habit #6 Protect your skin Wash face every night before bed (remove makeup if applied) Replace soda with water Apply sunscreen when going out in the sun Eat fatty/greasy foods in moderation Do not pick or pop pimples Use a moisturizer on face/body

12. + Healthy Habit #7 Hobbies/Interests “A pursuit outside one’s regular occupation (student) engaged in especially for relaxation” Encourage your child to take healthy risks and explore areas of interest outside of academics Sports Art Drama Music Clubs Community Service

13. + Healthy Habit #8 Goal Setting Goal setting helps teens set priorities Goal setting gives teens a sense of the big picture Goal setting helps teens turn their dreams into reality Goal setting helps teens recognize their own abilities Goal setting provides teens with inspiration Goal setting helps teens organize their time Goal setting gives teens a sense of ownership Goal setting builds self-image Goal setting requires action steps

14. + Healthy Habit #9 Self-Image Spend more time praising rather than criticizing Role model Helping them with their “inner critic” View mistakes as learning opportunities Aim for accomplishment (follow through), rather than perfection. Have fun!

15. + Healthy Habit #10 Planning/Organization Help monitor agendas/binders Create a family calendar of events Provide a quiet place for studying Check communication tools Plan ahead Routines!

16. + How to support your child’s healthy habits! Role model Set realistic/achievable goals. Talk to your child about the importance of all habits.

17. + Discuss one healthy habit that you feel like your family does well, and one healthy habit that you think your family can focus on improving (make sure there is one parent from each grade level at all tables)

18. + Lets hear from our Physical Education Department

19. + Exit Ticket As you leave, please use the note cards on the table to share one thing that you will take away from our discussion today. On the back of the note card please let us know what topics you would like to see for our future counselor coffee’s.