School Nurse

IT’S SLEEP AWARENESS WEEK!
Acalanes students need SLEEP to:

• Excel in the classroom by maximizing attention, memory and learning abilities
• Perform better in sports by being faster, stronger and more accurate
• Feel positive and have a more optimistic attitude toward life
• Look their best and maintain a healthy weight
• Have fun and enjoy life by making better decisions and staying safe

Teens need between 8-10 hours of sleep per night. Working backwards, if your student can get to school on time if they sleep until 7am, they should be considering going to bed as early as 9pm but not later than 11pm. Parents can assist their students in prioritizing their sleep environment and sleep windows.

To optimize sleep quality, parents can help by:

• Keeping digital devices out of the room
• Leaving 3 hours between eating and going to sleep
• Having a wind-down time before bed
• Being prepared for the next day before going to bed (including having breakfast and snacks ready/available)

WHAT ARE UPFs?
UPFs are ultra–processed foods, which are so readily available and consumed by most Americans. In guiding your family towards optimal health and well-being, consider what options you might have for substituting just one UPF you regularly consume with a healthier option. HERE is a current article referencing UPFs in the school setting.
 
See my website for more information.

Always Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, ​School Nurse Website

WHAT ARE UPFs?
UPFs are ultra–processed foods, which are so readily available and consumed by most Americans. In guiding your family towards optimal health and well-being, consider what options you might have for substituting just one UPF you regularly consume with a healthier option.
 
How many servings of fruits and vegetables do you eat each day?
I ask this question to many of the students I meet with. Some of them barely have one of each per day. I ask them to consider where in their day they might be able to include an extra fruit and vegetable at each meal. Do you have fruits and vegetables readily available for your students? HERE is a great resource I found on seasonal produce that also has great educational information for each fruit and vegetable.

FUN FACT:  Did you know that broccoli has 3gm of protein per serving?
What is your favorite bean? Mine is GARBANZOS! Try putting out a platter of fresh vegetables with a bowl of hummus in the center and see what happens…

See my website for more information.

Always Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, ​School Nurse Website

How many servings of fruits and vegetables do you eat each day?
I ask this question to many of the students I meet with. Some of them barely have one of each per day. I ask them to consider where in their day they might be able to include an extra fruit and vegetable at each meal. Do you have fruits and vegetables readily available for your students? HERE is a great resource I found on seasonal produce that also has great educational information for each fruit and vegetable.

FUN FACT:  Did you know that broccoli has 3gm of protein per serving?
What is your favorite bean? Mine is GARBONZOS!

See my website for more information.

Always Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, ​School Nurse Website

Don’t forget about vaping! 
Is your kid vaping?  You can start getting support right HERE.

FEBRUARY is American Heart Month AND Black History Month
We’re in the home stretch of February and there is a great documentary that is free this month and valuable for all to watch: They’reTryingToKillUs. If you watch it, let me know what you think.
Show your kids some love this month. Here are two things your family can focus on to boost your health and spread the love!

• Focus on FIBER and how to include that in what they eat throughout the day. Foods that are naturally high in fiber also have the highest “nutrient density”. This not only helps general health and well-being, it contributes to brain health (better academic success!).  HERE is a great handout on fiber in foods.

JUST ASKING: Are you encouraging your kids to eat fresh fruits and vegetables?  Do you have them ready-to-grab-and-eat?

• Gratitude:  A regular gratitude practice helps stimulate our “feeling good” neurotransmitter hormones. HERE is a great handout with daily practices that help strengthen our relationships.

You can never be too young to begin heart health practices!
See my website for more information.
 
Always Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, ​School Nurse Website

FEBRUARY is American Heart Month AND Black History Month
I want to highlight a great documentary that is valuable for all to watch: They’re Trying To Kill Us. It’s free during February. If you watch it, let me know what you think.

Valentine’s Day and the F Word
Show your kids some love this February. Here are two things your family can focus on to boost your health and spread the love!

• Focus on FIBER and how to include that in what they eat throughout the day. Foods that are naturally high in fiber also have the highest “nutrient density”. This not only helps general health and well-being, it contributes to brain health (better academic success!).  HERE is a great handout on fiber in foods.
• Gratitude:  A regular gratitude practice helps stimulate our “feeling good” neurotransmitter hormones. HERE is a great handout with daily practices that help strengthen our relationships.

You can never be too young to begin heart health practices!
See my website for more information.
 
Always Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, ​School Nurse Website

Always Your School Nurse,
DvoraCitron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128,
IG: acalanesschoolnurse, ​SchoolNurseWebsite

Valentine’s Day and the F Word
Show your kids some love this February. Here are two things your family can focus on to boost your health and spread the love!

• Focus on FIBER and how to include that in what they eat throughout the day. Foods that are naturally high in fiber also have the highest “nutrient density”. This not only helps general health and well-being, it contributes to brain health (better academic success!).  HERE is a great handout on fiber in foods.
• Gratitude:  A regular gratitude practice helps stimulate our “feeling good” neurotransmitter hormones. HERE is a great handout with daily practices that help strengthen our relationships.

You can never be too young to begin heart health practices!

The Water Bottle Craze
There’s something great about the fact that water bottles are the current craze. Health conscious teens want to make sure they are drinking enough water, but also want to quench their thirst in style! Many of them are carrying their entire day’s worth of water with them.
Why is it important to stay hydrated? “Waterregulatesourbodytemperature, keepsourjointslubricated, helpspreventinfectionsanddeliversnutrientstoourcells” writes Lisa Drayer, R.D.

How much water should teens drink? In general, most teens should aim for 6-8 8 oz. glasses of water. This does not include juice and soda (not the best nutritional choices regardless of their fluid status).

I applaud the goal of hydrating regularly and using vessels that are more ecofriendly than plastic disposable bottles. I do think it’s important to be aware of the fact that carrying a water bottle such as a full 40 oz. Stanley Quencher adds almost 4 pounds to what that student is carrying. No doubt that most parents know that students typically carry very heavy backpacks that may impact their spinal and musculoskeletal health. Please pay attention to the implications of adding more weight to these already heavy loads.

Consider that your student can carry a smaller water bottle and refill it during the day.  We are fortunate to have multiple “hydration stations” on campus where anyone can fill up their bottles, and our EBMUD tap water is reliable and safe to drink.

Another way to stay hydrated is to consume multiple servings of fresh fruits and vegetables, which have a high percentage of water. 

See my website for more information.

Always Your School Nurse,
DvoraCitron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128,
IG: acalanesschoolnurse, ​SchoolNurseWebsite

The Water Bottle Craze
There’s something great about the fact that water bottles are the current craze. Health conscious teens want to make sure they are drinking enough water, but also want to quench their thirst in style! Many of them are carrying their entire day’s worth of water with them.
Why is it important to stay hydrated? “Water regulates our body temperature, keeps our joints lubricated, helps prevent infections and delivers nutrients to our cells” writes Lisa Drayer, R.D.

How much water should teens drink? In general, most teens should aim for 6-8 8 oz. glasses of water. This does not include juice and soda (not the best nutritional choices regardless of their fluid status).

I applaud the goal of hydrating regularly and using vessels that are more ecofriendly than plastic disposable bottles. I do think it’s important to be aware of the fact that carrying a water bottle such as a full 40 oz. Stanley Quencher adds almost 4 pounds to what that student is carrying. No doubt that most parents know that students typically carry very heavy backpacks that may impact their spinal and musculoskeletal health. Please pay attention to the implications of adding more weight to these already heavy loads.

Consider that your student can carry a smaller water bottle and refill it during the day.  We are fortunate to have multiple “hydration stations” on campus where anyone can fill up their bottles, and our EBMUD tap water is reliable and safe to drink.
Another way to stay hydrated is to consume multiple servings of fresh fruits and vegetables, which have a high percentage of water. 

Let me know your thoughts!

See my website for more information.

Always Your School Nurse,
DvoraCitron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128,
IG: acalanesschoolnurse, ​SchoolNurseWebsite

Switch it up with your kids and consider asking them “What did you fail at today? And what did you learn from that?” Help support their ability to see “failure” as a growth experience.
 
Here is a great resource on Character Strengths from the VIA Institute. I hope you find this a resource that inspires positive conversation and connection in your family.
 
A Twist on Tuna Salad: This “No–Tuna” Salad is one of  my favorite recipes. I’ve been making it weekly these days. It’s a great way to incorporate legumes into your eating, and besides using it for sandwiches, you can spread it on crackers or cucumber slices for a snack or appetizer.
 
“It’s never too late–or too early–to start living healthier lives.”
Michael Greger, MD, FACLM  Founder, NutritionFacts.org
 
Happy 2024!
 
Always Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128,
IG: acalanesschoolnurse, ​School Nurse Website

“It’s never too late–or too early–to start living healthier lives.”
Michael Greger, MD, FACLM  Founder, NutritionFacts.org
 
Happy 2024!

See my website for more information.

Always Your School Nurse,
DvoraCitron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128,
IG: acalanesschoolnurse, ​SchoolNurseWebsite