School Nurse
School gets even busier over this last month, and many students feel overwhelmed and also get ill. You can support your students’ health and well-being by modeling healthy habits. Another helpful strategy (though not intuitive in our fast-paced culture) is to assist them in scheduling rest breaks to pace themselves. This will help them practice being grounded and help prevent overwhelm.
Please reach out to me for any support your students or family might need. You can access the medical forms page on my website HERE.
My office hours are:
Tuesdays, Wednesdays and some* Thursdays
Tuesdays & Thursdays: 8am - 3:50pm
Wednesdays: 7:30am - 3:20pm
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, School Nurse Website
School Nurse
School gets even busier over this last month, and many students feel overwhelmed and also get ill. You can support your students’ health and well-being by modeling healthy habits. Another helpful strategy (though not intuitive in our fast-paced culture) is to assist them in scheduling rest breaks to pace themselves. This will help them practice being grounded and help prevent overwhelm.
My office hours are:
Tuesdays, Wednesdays and some* Thursdays
Tuesdays & Thursdays: 8am - 3:50pm
Wednesdays: 7:30am - 3:20pm
Please reach out to me for any support your students or family might need. You can access the medical forms page on my website HERE.
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, School Nurse Website
School Nurse
Does your student have allergies? We can’t dispense allergy medication at school unless you have medication administration set up for your student. You’ll need THIS FORM signed by a doctor and parent (even for OTC meds), and you need to bring the medication to our office.
I’m always talking about nutrition and how important healthy food is. I came across this article on The Psychological Nutrients Kids Need to Thrive and thought it was a valuable read.
Please reach out to me for any support your students or family might need. You can access the medical forms page on my website HERE.
My office hours are:
Tuesdays, Wednesdays and some* Thursdays
Tuesdays & Thursdays: 8am - 3:50pm
Wednesdays: 7:30am - 3:20pm
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, School Nurse Website
School Nurse
Does your student have allergies? We can’t dispense allergy medication at School unless you have medication administration set up for your student. You’ll need THIS FORM signed by doctor and parent (even for OTC meds), and you need to bring the medication to our office.
Calling all teens ages 11–22 with food allergies! Register for FARE's Teen Talk. In the spirit of April Fools, this month’s theme is Food Allergy LOL. We will discuss all things awkward, annoying, and embarrassing about food allergies. Fun and laughter are guaranteed!
“Teen talks provide comfort and make life experiences less scary. I like hearing other people’s stories and how they deal with their food allergies.
—Teen Talk Participant”
We are in the “home stretch” and have less than 2 months of school left (what???). No worries, there is still time to support your student with healthy habits so they can finish up the semester with good health AND good grades.
It always helps to ground ourselves in the “pillars” of optimal health”:
- Sleep
- 8-10 hours of quality sleep
- TIP: keep digital devices out of bedroom or at least away from bed
- Nutrition
- FIBER: include AS MANY whole foods high in fiber as possible
- TIP: Instead of processed foods, look for health alternative choices
- Physical Activity
- Encourage your student to get at least 30 minutes of physical activity at least 5 days per week
- TIP: Go on walks together
- Avoid smoking, alcohol and substance use
- Talk to your students about strategies to avoid
- TIP: Model healthy behavior
- Stress Management
- Find something fun away from the “work” of being productive
- TIP: Try a new “shared” experience like doing a craft together, pulling out a board game, or having a “joke-sharing break”
- Social Connection
- Family dinner (or some regular time where your household members gather, ideally to eat together)
- TIP: Even silent time together can foster connection (personal share: when my kids were teens, I’d “drag” them out for a walk. Sometimes they’d talk and sometimes not. But we were spending time together and I was there if they needed me).
I’d love to hear about your experiences–please let me know!
My office hours are:
Tuesdays, Wednesdays and some* Thursdays
Tuesdays & Thursdays: 8am - 3:50pm
Wednesdays: 7:30am - 3:20pm
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, School Nurse Website
School Nurse
Welcome back from spring break! I hope you and your family had fun and got rested and rejuvenated. We are in the “home stretch” and have less than 2 months of school left (what???). No worries, there is still time to support your student with healthy habits so they can finish up the semester with good health AND good grades. It always helps to ground ourselves in the “pillars” of optimal health”:
- Sleep
- 8-10 hours of quality sleep
- TIP: keep digital devices out of bedroom or at least away from bed
- Nutrition
- FIBER: include AS MANY whole foods high in fiber as possible
- TIP: Instead of processed foods, look for health alternative choices
- Physical Activity
- Encourage your student to get at least 30 minutes of physical activity at least 5 days per week
- TIP: Go on walks together
- Avoid smoking, alcohol and substance use
- Talk to your students about strategies to avoid
- TIP: Model healthy behavior
- Stress Management
- Find something fun away from the “work” of being productive
- TIP: Try a new “shared” experience like doing a craft together, pulling out a board game, or having a “joke-sharing break”
- Social Connection
- Family dinner (or some regular time where your household members gather, ideally to eat together)
- TIP: Even silent time together can foster connection (personal share: when my kids were teens, I’d “drag” them out for a walk. Sometimes they’d talk and sometimes not. But we were spending time together and I was there if they needed me).
My office hours are:
Tuesdays, Wednesdays and some* Thursdays
Tuesdays & Thursdays: 8am - 3:50pm
Wednesdays: 7:30am - 3:20pm
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, School Nurse Website
School Nurse
Nourishing Our Students for Great Health and Academic Success
Give your kids the breakfast of champions! Oatmeal + berries, avocado toast, a green protein smoothie and other healthy choices will set them up for success. Key strategies include getting their input, keeping choices available, and helping them stay organized so they have enough time for breakfast (or remember to take it with them on the way out!).
Last week I shared this Irish white bean and cabbage Soup for St. Patrick’s Day. This week I want to add another “green”--- this split pea soup. It’s easy to make, nutritious and cheap. It’s vegan but you might not miss the meat (did you know that smoked paprika is an excellent substitute for ham?). In regards to global health, consider that the food choices we make have a big impact. Plant-based sources of protein use a fraction of the greenhouse gas emissions that animal agriculture does. Consider increasing your family’s intake of beans and legumes!
Please reach out to me for any support your students or family might need.
My office hours are:
Tuesdays, Wednesdays and some* Thursdays
Tuesdays & Thursdays: 8am - 3:50pm
Wednesdays: 7:30am - 3:20pmAlways Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, School Nurse Website
School Nurse
Nourishing Our Students (and our planet!)
Protein is a popular topic in Health and Nutrition dialogue. My bias is admittedly in the plant-based camp, so I focus on plant sources of protein, especially legumes. I love this chocolate smoothie recipe (contains nuts)--don’t tell your kids the secret ingredient!
In regard to global health, consider that the food choices we make have a big impact. Plant-based sources of protein use a fraction of the greenhouse gas emissions that animal agriculture does. Consider increasing your family’s intake of beans and legumes! Making this Irish white bean and cabbage Soup for St. Patrick’s Day is a great way to nourish your family with these nutritious and yummy ingredients.
Please reach out to me for any support your students or family might need.
My office hours are:
Tuesdays, Wednesdays and some* Thursdays
Tuesdays & Thursdays: 8am - 3:50pm
Wednesdays: 7:30am - 3:20pmAlways Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, School Nurse Website
School Nurse
Adolescents need between 8-10 hours of sleep per night. This supports optimal health, wellness, and academic success! I’ve included a few “sleep hygiene” tips below. Please let me know if I can give you information/support.
Tips for Better Teen Sleep
- Set a Consistent Bedtime: Aim for a regular sleep-wake schedule.
- Parents: Help your student create a schedule that works for them.
- Limit Screen Time: Switch off devices 30 minutes before bed.
- Parents: Offer to talk with your student about where they can recharge their devices overnight that is not within reach from their bed.
- Watch Caffeine & Late-Night Snacks: Both can disrupt deep sleep.
- Parents: Schedule family dinner time to be finished by 7 pm so students can go to sleep by 10 pm. It’s ideal to have 3 hours between finishing dinner and going to sleep.
- Create a Relaxing Wind-Down: Try reading, journaling, or light stretching before bed.
- Parents: Does your student have a yoga mat, Kindle and/or journal? What a nice way to encourage them to have down time.
- Optimize the Bedroom: Keep it cool, dark, and quiet for solid rest.
- Parents: Help your student design a sleep-promoting room.
(some information borrowed from @thebraindocs)
Please reach out to me for any support your students or family might need.
My office hours are:
Tuesdays, Wednesdays and some* Thursdays
Tuesdays & Thursdays: 8am - 3:50pm
Wednesdays: 7:30am - 3:20pm
Always Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, School Nurse Website
School Nurse
Adolescents need between 8-10 hours of sleep per night. This supports optimal health, wellness, and academic success! I’ve included a few “sleep hygiene” tips below. Please let me know if I can give you information/support.
Tips for Better Teen Sleep
- Set a Consistent Bedtime: Aim for a regular sleep-wake schedule.
- Parents: Help your student create a schedule that works for them.
- Limit Screen Time: Switch off devices 30 minutes before bed.
- Parents: Offer to talk with your student about where they can recharge their devices overnight that is not within reach from their bed.
- Watch Caffeine & Late-Night Snacks: Both can disrupt deep sleep.
- Parents: Schedule family dinner time to be finished by 7 pm so students can go to sleep by 10 pm. It’s ideal to have 3 hours between finishing dinner and going to sleep.
- Create a Relaxing Wind-Down: Try reading, journaling, or light stretching before bed.
- Parents: Does your student have a yoga mat, Kindle and/or journal? What a nice way to encourage them to have down time.
- Optimize the Bedroom: Keep it cool, dark, and quiet for solid rest.
- Parents: Help your student design a sleep-promoting room.
(some information borrowed from @thebraindocs)
Please reach out to me for any support your students or family might need.
My office hours are:
Tuesdays, Wednesdays and some* Thursdays
Tuesdays & Thursdays: 8am - 3:50pm
Wednesdays: 7:30am - 3:20pm
Always Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, School Nurse Website
School Nurse
Thank goodness I’m done with the flu! I just found out (afterwards) that there are new Covid tests that also test for Influenza A & B available at our local drugstores and online. In case anyone in your household comes down with the flu, here’s some info that may be helpful:
What to eat when you have the flu (or a stomach illness): If your student has nausea, vomiting or diarrhea, remember the BRAT (bananas, (white) rice, applesauce and toast) diet. You normally see me encouraging a focus on whole foods that are naturally high in fiber (vegetables, fruits, whole grains, legumes, nuts & seeds) but with an upset stomach, we tolerate bland foods with less fiber. I, myself, have been afflicted this week. I found that saltines, cheerios, bananas, applesauce and tea + honey have been helpful. Make sure to keep those poor kids well-hydrated!
I myself was out last week with the flu. Now that I’m all recovered, I’m back to my high-fiber plant-based eating. I made these Buckwheat Banana Pancakes and love them. They're super easy to make in the blender, bake in the oven, and also pop leftovers into the toaster to grab for breakfast on the way to school.
Please reach out to me for any support your students or family might need.
My office hours are:
Tuesdays, Wednesdays and some* Thursdays
Tuesdays & Thursdays: 8am - 3:50pm
Wednesdays: 7:30am - 3:20pm
Always Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, School Nurse Website
