There’s a lot of change that happens as you go back to school.  It’s easy to get overwhelmed and spazzed out with all the new demands.  Stress is not pretty though.  Stress can cause headaches, mood swings, anxiety, stomach pains, insomnia, and even make you break out.  Here are some pointers on how to reduce the feelings and effects of stress as you’re going back to school.

Nix Procrastination:  It sounds novel, but not waiting till the last minute to do something will dramatically relieve the stress of critical deadlines!

Eat Well:  You’ve heard it a thousand times before.  Eating a healthy, well balanced diet will keep you resilient against the tolls of stress.  So do yourself a favor and eat something green for a change.  And most of all, don’t forget the cure-all of health; drink plenty of water!

Be Active:  You don’t have to subject yourself to rigorous training.  There are easy ways to be active.  Just a quick walk around your neighborhood will help clear your head, get some endorphins pumping, and refresh and energize you.

Get a Hobby:  Join a table tennis team.  Learn to play the accordion.  Knit a sweater.  Whatever it is that makes you happy, do it.  Hobbies are the perfect miniature getaways from the stresses of life.

Just Breathe:  Sometimes it helps to just take a break from a stressful situation, and take a few seconds to breathe deeply.  Try stretching as well.  These are proven relaxation methods that will help you loosen up when under duress.

Some words of wisdom from Saddleback College Graphics teacher Karen Taylor (one of the best teachers ever!)…

Question:  Does kissing up to the teachers really work?

KT:  No.  But being nice does.  Nice to me (of course) and nice to your classmates.  Be nice.  Be respectful.  Listen.

Question:  What is your biggest pet peeve as a teacher?

KT:  For m, some of the worst things are rudeness (see above) and not taking responsibility for either your mistakes or your actions.  Everybody messes up sometimes, own up to it and move on.  Also treating assignments as if they were races - believe me, the first to finish is never the winner.  Do the work the best you can do it.

Question:  Best way to win brownie points with a teacher?

KT:  Did I mention being nice?

Many parents are wondering how to make healthy lunches for their children this year and keep them affordable.  Here are some things parents and analysts recommend:

• Package your own bags or snacks in baggies or reusable plastic containers rather than buying prepackaged ones.
• Take a reusable water bottle instead of a drink like a juice box.  Fill it with water, milk or juice.
• Consider buying more hot lunches, which sometimes cost little more than a dollar.
• Shop around for sales and buy in large quantities when you can.  Freeze things until you need them.
• Think about lunches when you’re making dinners, and set some aside so you have enough for the next day.  That will make sure your family doesn’t eat it up.
• Take a food inventory so you know what you have and can plan around that.  And that will cut down on trips to the store–which could add up to big savings.
• Talk to your kids to see what they really want.  If they’re not going to eat it, don’t give it to them.
• Involve children in the lunch-making process.  Analysts say if kids take part in packing their lunches, they will be more apt to eat them.

What’s more frightening than stray hairs in the bathtub?  Meeting people at school!  But have no fear, here are some conversational guidelines to help you through the chaotic and daunting world of the school social system.

1.  Be interesting!  Do you have the personality of a doorknob?  Don’t worry, this isn’t as hard as it seems!  Watch infotainment shows, the news, read blogs, keep up with what’s going on in your world.  This way you can have things to spark conversations such as:  “Hey, did you feel the earthquake last night?” or “So did you hear that (insert celebrity name) got arrested for (insert latest escapade here)?”  And if all else fails, the perfect scape-goat is always to harp on about the weather or to ask to borrow a pencil.

2.  Be prepared to listen.  In order to meet and connect with someone, you need to figure out what interest them.  Once you get a conversation rolling, listen to them and “find the hook that makes your similarities more visible.”  Once you have a common ground, you’re smooth sailing from there.

3.  Be interested.  It’s the rule of prom-dates:  He was ugly until he asked you to prom, and now he doesn’t look so bad.  Listening is pointless if you’re only listening while waiting to talk about yourself.  Try listening with a genuine interest and you might find that there’s a world beyond yourself that has a little to teach you.

Get off to a healthy start this school year by packing nutritious lunches that your kids will actually want to eat. Think you’re too busy? Relax. All it takes is a little planning and creativity. A healthy lunch gives kids the energy they need to finish the school day and be ready to tackle homework and after-school activities. Read on for tips on filling your child’s lunchbox with healthy, tasty meals that even the most finicky kid won’t be able to resist.

1.  Small changes add up. If cafeteria food, prepackaged lunchables, and snack cakes are on the lunch menu of choice in your family, take heart. It is possible to steer your kids toward healthier choices, one baby step at a time. By making small, gradual changes you can give your kids a big boost of nutrients. Aim for less fat, sugar, and calories and focus on increasing fiber, protein, and calcium. The next time you fill their lunchboxes, try these simple substitutions:

2.  Remember your ABCs. A well-balanced lunch should give kids about 1/3 of their daily recommended allowance for calories, vitamins, and minerals. Nutrition experts recommend filling lunch boxes with foods high in vitamins A, B, and C for optimum health. For vitamin A, pack deep-yellow or orange fruits and vegetables like cantaloupe wedges, dried apricots, or baby carrots. Foods that contain lots of vitamin Blike whole wheat crackers, peanut butter, raisins, and sunflower seeds provide essential carbs and protein. Good sources of vitamin C include half a cup of fresh citrus fruits like strawberries or pineapple along with yogurt or cheese for calcium.

3.  Variety is the spice of life. If sack lunches have gotten mundane (peanut butter and jelly again?), try thinking outside the lunchbox. Offer kids a BLT or tuna salad, or fill a whole-grain bagel, pita, or tortilla with their favorite sandwich fillings. Kids also love to crunch. Instead of potato chips, try celery sticks filled with peanut butter or cream cheese and bite-size chunks of raw veggies like carrots and cucumber with low-fat dip. Make a kid-friendly homemade granola out of dried fruits, nuts, and any favored non-sugary cereal. If sack lunches have gotten mundane (peanut butter and jelly again?), try thinking outside the lunchbox. Offer kids a BLT or tuna salad, or fill a whole-grain bagel, pita, or tortilla with their favorite sandwich fillings. Kids also love to crunch. Instead of potato chips, try celery sticks filled with peanut butter or cream cheese and bite-size chunks of raw veggies like carrots and cucumber with low-fat dip. Make a kid-friendly homemade granola out of dried fruits, nuts, and any favored non-sugary cereal.

For extra-picky eaters, experiment with some of their favorites by introducing a new food alongside one of their familiar standbys. Or, try offering the same food prepared in a different way. Soups, stews, pasta salad, and dinner leftovers make healthy and creative lunch options and fit perfectly in an insulated thermos. Often, kids who don’t like cooked vegetables will munch on raw ones, so rotate cut-up raw veggies like carrots, celery, broccoli, and squash, and include a container of their favorite dressing for dunking.

4.  Get the kids involved. Kids who have a say in the foods they eat are more likely to finish their meals and make healthier choices. And getting ‘em hooked on a nutritious diet at an early age will build lifelong healthy eating habits. Encourage your kids to help with shopping, menu planning, and preparing their lunches. Ask them what they like, and if it’s not healthy, brainstorm with them for healthy alternatives to their favorites. When my kids get bored with sandwiches, they ask for soup or leftover chili in a thermos, or a bean and cheese burrito, quickly assembled, cooked in the microwave, and wrapped in foil to stay hot until lunchtime—prepared while they’re eating breakfast!

5.  Mini is huge. Kids love any kind of food in small sizes and portions because it’s fun to eat and can be consumed quickly. Experiment with mini bagels filled with cheese, lean meats, or their favorite veggies and spreads. Popular mini foods include cubed cheese with whole-grain crackers, and mini muffins. Toss seedless grapes, strawberries, and cubed melon for a mini fruit bowl. Cut whole sandwiches in quarters or jazz them up by using cookie cutters to turn bread and cheese slices into their favorite shapes and characters.

6.  Personalize prepackaged foods. The prepackaged lunches and snacks at the grocery store are designed to appeal to kids, but they are pricey and often loaded with extra fat, calories, and sodium. Compromise by offering your kids an assortment of food and let them assemble and personalize meals by themselves; their choices can include things like multi-grain crackers, lean meats, cheeses, and an assortment of fresh fruits and vegetables. For a healthier version of a personal pizza, pack separately an English muffin, shredded cheese, and tomato sauce. Kids will like the control they have as they recreate their own version of the store brands at a lower cost and higher nutritional value.

7.  Handle with care. Pack school lunches in insulated lunch bags, which are sturdier than metal lunchboxes and paper bags and are better at maintaining temperature control. Be sure to include a freezer pack to keep perishable foods like meat and dairy from spoiling. Some lunch bags even come with separate compartments designed to keep cold foods cold and hot foods hot. Use a thermos for hot foods like leftover spaghetti, soups, or even stir-fry. One final tip? Freeze your child’s water bottle and put it in their lunchbox in the morning. It will double as an ice pack and be thawed by lunchtime.

–by:  Suzy Buglewizc