How Sleep Deprivation Affects Student Performance

Written by Sarah Westgreen, Contributing Writer for InFluential Magazine

We all need sleep to function well in daily life, and students are no exception. Although teens and young adults often get by on very little sleep due to lifestyle and sleep cycle changes, it is not without consequence.

Sleep deprivation can have a profound effect on cognition, learning, and performance at school. But getting enough sleep can enhance memory consolidation and concentration.

Why Students Can’t Sleep Well

When puberty hits, adolescents experience a change in their circadian rhythm[1]. This shift pushes sleep time back, even when their schedule requires an earlier bedtime.

Students who previously felt sleepy around 8 or 9 p.m. may no longer feel tired until 10 or 11 p.m. Their sleep schedule is delayed by two hours and some teens may feel like they’re suffering from insomnia until they adjust to the new schedule.

Although they may be going to sleep later, adolescents still need about nine hours of sleep each night. But they often have to wake up early for school, and just don’t have enough time to sleep if they go to bed later.

This shift is made more difficult when teens consume caffeine or nicotine, or stay up late on social media or doing homework. Often, teens attempt to catch up on weekday sleep by sleeping in late on the weekends. Unfortunately, this only exacerbates the situation by further throwing off their circadian rhythm, making it more difficult to get to bed and wake up on time during the week.

What Sleep Deprivation Does to Students

Reduced sleep is associated with poorer school performance[2]. Extensive studies[3] indicate a high prevalence of poor sleep quality and less than optimal amounts of sleep. Getting suboptimal amounts of sleep can affect how well students can learn, and may adversely affect performance at school.

When students have insufficient sleep that results in sleepiness, irritability, distractibility, and lack of motivation, they can suffer from impaired acquisition and retrieval of information. Insufficient sleep jeopardizes the memory formation process. However, adequate sleep can enhance the consolidation of memory and resistance to interference.

Struggling to sleep well and focus on schoolwork can lead to degradation in grades. Typically, students who are struggling or failing in school with C, D, or F grades report that they sleep about 25 minutes less and go to bed about 40 minutes later than students with A and B grades[4].

Additionally, students with worse grades have greater weekend sleep schedule delays than those with better grades. Overall, students who get less sleep during the week with a large weekend bedtime delay show increased daytime sleepiness, depressive mood, and sleep/wake behavior problems more than students who sleep longer than eight hours and 15 minutes during the week with less than an hour of weekend delay.

How Students Can Sleep Better

Adolescence can be a tough time for sleep as students adjust to a new sleep schedule, demands on their time, and changing bodies. But students who sleep well can perform well, so it’s important to focus on getting adequate sleep as much as possible.

  • Schedule life around sleep. Students may have to wake up early for school, so it’s important to consider sleep needs (typically about nine hours each night) and count backwards from when it’s time to leave for school. Make sure family activities, homework, and other commitments are wrapped up well before it’s time to go to bed.
  • Plan naps during the day. When there’s just not enough time between feeling sleepy and waking up for school, students can’t get the full amount of rest they need at night. Although naps aren’t an ideal solution, they can help bridge the gap and help students feel refreshed throughout the day. Students can plan short 20 minute naps in the late morning, lunchtime, or early afternoon. However, it’s a good idea to avoid naps longer than 30 minutes, or naps in the late afternoon or evening, as these can interfere with nighttime sleep.
  • Rest in a healthy sleep environment. Where students sleep can influence the quality and quantity of their sleep. Students should choose an appropriate mattress and bedding, and make sure their room is dark, quiet, and cool. Avoid falling asleep with a laptop or mobile device in bed, as blue light emitted by electronic devices can increase alertness and make it difficult to doze off.
  • Practice good sleep hygiene. Good sleep hygiene means avoiding major sleep pitfalls. Consuming caffeine, nicotine, or alcohol can interfere with sleep, especially at night. Although exercise is generally helpful for sleep, it can leave teens feeling too alert if done late at night, so it’s best to avoid exercise in the hours just before sleep. Screen time can increase alertness and confuse the circadian rhythm, so it’s important to stop screen time at least an hour before bed.
  • Maintain a sleep schedule and bedtime routine. Humans thrive on predictability, especially with sleep. With a regular sleep schedule, the body learns a regular bedtime and wake time, which makes it easier to stick to that schedule the more you keep it up. A regular bedtime routine works the same way, sending signals that it’s time to start feeling sleepy once you go through the activities of your bedtime routine each night. Your routine can be as simple as plugging in your phone, brushing your teeth, and reading a chapter of a book before turning the lights out.

About Sara Westgreen

Sara Westgreen is a researcher for the sleep science hub Tuck.com. She sleeps on a king size bed in Texas, where she defends her territory against cats all night. A mother of three, she enjoys beer, board games, and getting as much sleep as she can get her hands on.

[1] “Sleep and Teens,” UCLA Health. http://sleepcenter.ucla.edu/sleep-and-teens.

[2]Mary Carskadon, “Sleep’s effects on cognition and learning in adolescence,” Progress in Brain Research. 190:137-43. (2011).

[3] Howard Taras, William Potts-Datema, “Sleep and Student Performance at School,” Journal of School Health. Volume 75, Issue 7. (2009).

[4] Amy R. Wolfson, Mary A. Carskadon, “Sleep Schedules and Daytime Functioning in Adolescents,” Child Development. Volume 69, Issue 4. (2008).

Happy 3rd Anniversary Teen InFluential!

It’s Our 3rd Third Anniversary! 

William Jackson, MBA,  Founder & Chief Business Officer of InFluential Magazine, Spanish InFluential, and Teen InFluential

William Jackson, MBA, Founder & Chief Business Officer of InFluential Magazine, Spanish InFluential, and Teen InFluential

As you might imagine, Teen InFluential receives correspondence from readers every month. Sometimes it comes by e-mail and sometimes through social media. Many of the messages begin with “I look forward to reading Teen InFluential every edition” and then there’s usually a recommendation for improvement.

We appreciate all our readers, all of us on the team do. We believe when you’re taking the time to communicate, even when to tell us how we can possibly do better, you’re showing you care.

We’re thrilled to have a huge audience of smart people who live all over the world, with various tastes and lifestyles, and interests.  With each story we publish, our goal is to positively impact all of you. Of course, reaching this goal will always be a work in progress, but we can certainly hope, can’t we?

On the month of our 3rd Anniversary, I, and on behalf of the entire team, would like to say “thank you.” Thank you to our longtime subscribers, occasional readers, and everybody in between. Thank you for understanding that Teen InFluential is “Dedicated to the Art of Living Well”, and we hope we help you do the same.

We’ll continue to be here for you, hopefully to make every day of your life your best one yet, just as you make our days much brighter.  You see, without you we’d be nothing more than a bunch of words on paper.

Sincerely,

William Jackson

Chief Business Officer of InFluential Magazine, Spanish InFluential, and Teen InFluential

It’s Our 7th Anniversary!

William Jackson, Found & Chief Business Officer of InFluential Magazine, Spanish InFluential, and Teen InFluential

William Jackson, Founder & Chief Business Officer of InFluential Magazine, Spanish InFluential, and Teen InFluential

On the one hand, it feels like I’ve been doing this for a lifetime, while on the other, I find myself wondering “Where did the years go?” It’s been a year of excitement, highs and lows, long work days and restless nights, but I wouldn’t trade it for anything else.

This past year has taught me so many useful lessons, and one that really stands out is just how important it is for individuals to be patient, long-suffering, and kind toward others; without judgement.  In a culture where freedom of speech is widely encouraged, many seem to have lost sight on the importance of having something of positive and encouraging to say, tempered with applying the “Golden Rule”.  As a reminder, the “Golden Rule” admonishes us to “do unto others as you would have them do unto you”.  Of course, the lack of applying the “Golden Rule” is almost always to our detriment.

In previous Publisher’s Notes, I shared my own struggle with trying to ensure I live a well-balanced life and making such a priority. Although, I still have room for improvement, I’ve been making slow but steady progress. I recently began adding the practice of yoga to my regular health & wellness routine, something I never would have imagined in a thousand years. But thankfully, it’s doing wonders for me. I feel calmer, am resting better, and my days are less hectic.

It’s with this newfound sense of balance and calm I wish to collaborate with you as we begin our seventh year. On that note, I’m thrilled to welcome you to our Seventh Anniversary Edition!  One of our Exclusive Interviews is with Hanna Jaffe Bosdet.  The well-known Philanthropist, human rights activist, speaker, and author opens up about her new acting role in NETFLIX’s first Mexican reality series Made in Mexico, and what’s she’s doing to raise awareness of important topics such as human rights, immigrants, refugees, peace, and the importance of education.  Being that this also our Style Edition, of course we had to bring you many topics related to style and its impact as we strive to live well.

I invite you to feast your eyes on this stunning Seventh Anniversary Edition and enjoy reading the rest of the amazing features we have for you in this Edition.  May this Edition inform and inspire you to continue living your best life.

From my very being, I thank you for being a dedicated reader. Seven thrilling years would not be possible without you.  I’m so grateful to and inspired by the entire InFluential Magazine, Spanish InFluential, andTeen InFluential teams, who work tirelessly to bring you our award-winning publications. I’m truly excited about the future of InFluential Magazine, Spanish InFluential, and Teen InFluential, and I believe the best is yet to come.

Fondly and with Great Enthusiasm,

William Jackson

Founder & Chief Business Officer of InFluential Magazine, Spanish InFluential, and Teen InFluential

5 Ways to Connect with Your Heritage

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(Family Features) Every family, regardless of origin, has a story. Learning about that history can lead to finding your own story and the powerful meaning of heritage.

From discovering your ethnicity to connecting with distant relatives, a resource like Ancestry can help people find their story in their DNA, inspiring new passions and fueling their journeys to discovery.

If you’re looking for more ways to bring your family’s story to life, consider these ideas.

Talk with Relatives

Undoubtedly, one of the easiest ways to learn more about your ancestors and family heritage is by simply talking with your relatives. Grandparents, great-grandparents, aunts, uncles and others who originally hail from other parts of the world can offer a wealth of information about their native country and send you down the right path toward learning more about your family’s history. Ask questions about your native country, the types of food, traditions, games, music and holidays celebrated, for example.

Create a Custom Playlist

The diverse range of music from around the world is as eclectic as each person’s DNA – anywhere from Nigerian Afrobeat to French chanson. Rooted in discovery, a first-of-its-kind partnership between Ancestry and Spotify allows users to diversify their listening habits by creating custom playlists based on their DNA results at ancestry.com/spotify. If you don’t have your DNA results yet, you can still connect to the music streaming service to explore the diversity in your listening history and discover new music from around the world at ancestrymusicaldna.withspotify.com.

Learn a Native Language

Learning a new language can allow you to communicate easier with family and provide you a deeper connection to your cultural heritage. Take advantage of any relatives who speak the language to complement your solo linguistic endeavor.

Cook Up Cultural Cuisine

One way to connect generations past and present is through food, typically by passing down traditional cuisines or specific recipes. Whether celebrating a cultural holiday or brushing up your cooking skills, use family recipes – or a cookbook dedicated to the cuisine of your ancestors – as a learning experience that also allows you to reconnect with your roots.

Visit Your Native Land

There are few better ways to connect with your family’s heritage than by exploring places that were once inhabited by your ancestors. Start by researching the basics, such as where the country is located, what the flag looks like, what the native language is, and then plan your trip. Try to schedule your visit during an event that can help you learn even more about your heritage. Of course, a trip may be out of the budget but there are often festivals dedicated to specific countries or regions that can provide educational opportunities closer to home.

While these are just a few ways to connect with your family’s cultural roots, the journey of discovering who you are and where you come from can be nearly never-ending, giving you the opportunity to dig as deep into your family history as you desire.

Photo courtesy of Getty Images (grandmother and grandson listening to music)

SOURCE:
Ancestry

Welcome to the Summer is too Good to Waste Edition of Teen InFluential

Victoria Garcia, Contributing Writer for Teen InFluential

Victoria Garcia, Contributing Writer for Teen InFluential

Sunny days, tan lines, and long weekends at the beach— what could be better? Greetings and welcome to another blazing addition of Teen InFluential. We’re thrilled to share with you the July / August edition of one of the most optimal publications for teens.

As the season of fun in the sun is quickly passing by, you may be wondering— what could I do next? We get it, you want to make your 2018 summer one to remember. Well we’ve got you covered! Inside, you’ll find backyard party ideas sure to make you the cool kid on the block. But wait, long days outside in the blinding sun could take a toll on your eyes. Check out our guide on how to choose the correct sunglasses that will keep you protected and going all summer. Are you college bound?  Are you wondering how you’re going to fit your whole room in a tiny dorm? Check out our tips on how to make your college move smooth and productive while still getting it done in a reasonable amount of time. Whether college for you is near home or hundreds of miles away, there is no escaping the allergy problems that may follow you everywhere. See our guide on what to do for allergies to ensure you stay safe and worry free for your next four years of college.

As you continue to embark on your summer journey and begin to prepare for the school year to come, the team at Teen InFluential wishes you a summer full of festivities, friends, and growth. Thank you for turning the page with us. Now kick back on a floaty, relax in the water, and enjoy the hottest season yet!

Have a great summer,

Victoria Garcia

Contributing Writer for Teen InFluential

Watergate Salad

It only takes 5 ingredients to make this creamy delight that is so simple to make and so delicious. You’ll want to double or even triple the recipe because it will not last long.

Watergate Salad

  • 1 package instant pistachio pudding mix
  • 1 (8oz) can crushed pineapple, with juice
  • 1 cup minature marshmallows
  • 1/2 cup chopped pecans
  • 1/2 (8oz) container frozen whipped topping, thawed
  1. In a large bowl mix all ingredients together.  Chill.

SOURCE:
Culinary.net

Tensions Run High as NBA Altercations Escalate

Multiple physical incidents prompt ejections and suspensions league-wide

Written By Mason Kern

What a wild week it has been in the NBA, quite literally. Tensions clearly ran high across the entire league this week as fans bore witness to unsavory NBA behavior similar to past unbecoming incidents like the infamous “Malice in the Palace” melee.

Photography courtesy of Jacob Gonzales

Photography courtesy of Jacob Gonzales

To kick off this week’s fury-fueled iteration of the NBA, the faceoff between the Toronto Raptors and Philadelphia 76’ers saw Raptors’ point guard Kyle Lowry and 76’ers forward Ben Simmons engage in a heated verbal exchange—only to be promptly ejected. Simmons then motioned with his arm, seemingly pointing to the tunnel—a gesture that many speculated was a suggestion for Lowry to meet him back there for continued confrontation. Despite the invitation, nothing occurred after the ejections and Philly took the game 117-111.

“I won’t play around,” Simmons said of the altercation. “I’m not going to take no s— from anybody,” as reported via ESPN on Instagram.

Just a day later, superstar point guard Chris Paul was reunited with his former team in a match between his Houston Rockets and the Los Angeles Clippers in the so-called “City of Angels.” Things started fine—pleasantly even, as Paul was actually received with a standing ovation. However, things eventually turned sour as Clippers’ forward Blake Griffin benefitted from a no-call after an apparent goaltend. As he came back up the court he nudged Rockets’ head coach Mike D’Antoni with an elbow, sending the coach into a rage. Words were fired, and the rest of the game unfolded with a palpable air of discontent. Subsequently, Rockets’ forward Trevor Ariza ultimately ripped Griffin’s tights and multiple hard fouls occurred thereafter. When the dust settled, the Clippers claimed the victory 113-102.

When asked what he had said to Griffin, D’Antoni responded “you mean after he hit me? Just that I didn’t appreciate him. But other than that, it’s good,” as reported by the New York Times.

The real predicament plainly happened after the game in a scenario reminiscent of the “Trojan Horse” scheme implemented by the Greeks during the Trojan War. The Rockets used a back door in an attempt to confront the Clippers in their own locker room while Rockets’ center Clint Capela knocked on the front door as a diversion. Reportedly, Paul and Rockets’ shooting guard James Harden were trying to calm down their teammates—mainly Ariza and shooting guard Gerald Green, in an attempt to deflate the situation, but to no avail., Both Ariza and Green have been suspended two games due to the incident.  Somewhat surprisingly, punishments were not doled out to anyone else involved.

In the Minnesota Timberwolves contest against the Orlando Magic, things also got heated as multiple plays between Timberwolves’ forward Nemanja Bjelica and Magic shooting guard Arron Afflalo escalated to an all-out skirmish. At first, Afflalo was visibly upset after being slightly shoved by Bjelica as he attempted to crash the rim for an offensive rebound. He responded with a haymaker of a right arm swing that narrowly missed Bjelica’s face. In order to “protect himself,” as has been reported, Bjelica subsequently put Afflalo in a devastating headlock, a power play leveraging the significant size he has over Afflalo. This prompted both teams and the referees alike to get involved in attempts to separate the players and diffuse the situation. Once detached, both players were ejected and the Magic ended up conjuring up a win of 108-102. Adding more insult to injury, Afflalo has since been suspended two games for the altercation.

“I was just trying to protect myself and to help him, to calm him down,” Bjelica said in reflection of the rumble as cited by FOX Sports.

But the week had yet more wrangling in store.  Most recently in the game between the Charlotte Hornets and Washington Wizards, point guards for the opposing teams Michael Carter-Williams and Tim Frazier were both ejected after the Hornet saw fit to scream in Wizards’ center Jason Smith’s face after a hard boxout. Frazier tried to evade the referees attempts to hold him back in his efforts to get to Carter-Williams. Due to the ferocity of each players’ actions, both were ejected. In the end, the Hornets severely stung the Wizards with a final score of 133-109.

With all of the animosity that has been on display throughout the NBA this past week, one has to wonder what is prompting the sudden change in players’ attitudes and actions.  Perhaps it’s underlying resentment relating to NBA all-star snubs or maybe it’s just bad behavior, plain and simple. No matter the impetus, while these antics can demonstrate the heart, passion and intensity that drives the league, the hardwood is functioning more like a UFC octagon of late and, in my opinion, to the game’s detriment. A solid dose of anger management infused with coping strategies and rage redirection methods would surely do the NBA some good. My hat’s off to those players who do aptly rise to the occasion by keeping their emotions in perspective and their actions in check. Now that’s winning.

Mason Kern

Mason Kern, Host of ‘The Sports Watchdog’ Radio Show on KFNX 1100 Phoenix (also available globally in podcast form), spotlights newsworthy current events and happenings in the world of professional and college sports as well as notable sports and fitness gadgets and gear. Mason also frequently appears as a sportscasting guest on various TV and other radio programs, including Good Morning Arizona, KUSI-TV San Diego, NBC Sports Radio Phoenix and more. View his TV segment clips online at www.tinyurl.com/TTWVideos. Reach Mason on Twitter @ASportsWatchdog, on Facebook at https://www.facebook.com/SportsWatchdog and on LinkedIn at www.tinyurl.com/TTW-Linkedin.

Empowering Teens through Smart Spending

Helping teens learn to handle money can be a tricky proposition. Mistakes can quite literally be costly, but there’s really no substitute for hands-on practice when it comes to managing finances.

Children are the ultimate investment, so teach your teen to be a smart spender with these savvy tips:

Start with saving. As a first step, open a savings account for your teen and involve them in the process. Use this opportunity to teach good habits, such as putting away a percentage of every paycheck, creating an emergency fund and setting savings goals for big purchases. Visit the bank together and explore the account options. Many banks offer incentives for high-balance accounts, and while your teen likely won’t qualify, it’s a valuable lesson to see the incentives available to big savers.

Move on to basic checking. Although most banks still refer to their most accessible accounts as “checking” accounts, chances are that your teen is more likely to shop with a debit card or cash rather than checks. Still, knowing how to write a proper check is an important life skill – as are conducting debit transactions and understanding any fees associated with using the account.

Create safe zones. Even after teaching them the fundamentals, letting teens make their own purchasing decisions can be a frightening prospect. Fortunately, if you know where to look, there are options available that offer teens a customizable level of autonomy while still under the oversight of a parent. For example, Amazon introduced a way for teens ages 13-17 to shop using their own, independent login linked to a parent’s account. In addition to product recommendations, order histories and lists tailored specifically to the teen’s shopping history and interests, teens can exercise smart shopping decisions with access to customer reviews and comparison shopping tools.

Parents have the option to review and approve every purchase, or set spending limits that offer teens the freedom to place orders up to a certain dollar amount on their own. In either case, parents receive notifications for every order and shipment. Find more details at Amazon.com/forteens.

Set a budget. Part of smart spending is learning to shop within your means. Whether your teen’s income is from a part-time job, allowance or a combination of the two, building a budget that defines expenses and expectations is essential. Like any budget, it should include all income sources and all expenses he or she is responsible for, including auto maintenance, gasoline, insurance and beyond. Reinforce the importance of saving by including a regular savings allocation. Putting all of these numbers to paper lets your teen see clearly where the money is going and how much is left over for extracurricular spending.

Put safety nets in place. No matter how much planning is done in advance, surprise expenses will inevitably pop up. Teens can prepare for these expenses while also guarding against mistakes and the temptation to over-spend by taking advantage of special services available through banking institutions, such as setting a per-transaction or daily spending limit and investing in overdraft coverage.

Ultimately, money management skills come with time and practice. Creating a safe environment for your teen to practice these life lessons sooner rather than later can pay dividends down the road. (Family Features)

Photo courtesy of Jeannette Kaplun, HispanaGlobal.net.

How to Prep Your Pup for Winter

The colder months are approaching, and it’s not uncommon to lessen focus on diet and exercise, and the same goes for furry friends during the cooler seasons. To keep your pup healthy this winter, it’s important to establish proper nutrition habits – which start by feeding your pet the right type of food.

“Whether it’s the increase in holiday parties or the decrease in temperature, healthy eating routines typically fall to the wayside during winter – for humans and pets,” said Dr. Jeff Weber, veterinarian and IAMS™ spokesperson. “In addition, it’s common for pet owners to stay indoors and out of the cold weather, which can negatively affect the daily activity and exercise required for dogs.”

Despite all the distractions and temptations of the season, it’s important to keep your dog on a steady diet that includes high-quality ingredients, each serving a purpose in his or her overall health.

“I recommend looking for a dog food with high-quality ingredients,” Dr. Werber said. “I like IAMS™ dog food because it offers quality protein and essential vitamins and minerals for your furry friend to stay healthy and active during the winter months.”

To provide these benefits, Dr. Werber recommends an option like the IAMS™ diet, which can help you see the following visible differences in your dog:

  • Healthy skin and coat: A rich source of omega-6 fatty acids from chicken fat promotes excellent skin and coat health.
  • Healthy energy: A customized protein and carb mix contributes to healthy energy levels.
  • Healthy digestion: Beet pulp helps maintain intestinal health and aids his or her ability to absorb nutrients.

Heading into the colder months it’s also important to sustain your active habits. Bundle up, head outside and let a high-quality diet fuel both you and your dog to make the most of the colder months.

For more tips and information on healthy habits for your pup, visit IAMS.com/VisibleDifference. (Family Features)

SOURCE:
Iams

Smart, Kid-friendly Options for After-school Snacking

Whether they’re in a club or after-school program, play on a sports team or go straight home, when the school day is done, all children have something in common — they could use a good snack!

Children need healthy fuel after school, but often can be picky about what they’ll reach for. Parents can struggle to find snacks that are portable and provide the protein and nutrition kids need, plus deliver on the flavor and fun factor that will ensure their kids eat the snack instead of tossing it in the trash.

Hungry for snack ideas? Here are some tips for choosing snacks that parents can feel good about to help keep your kids going when the school day ends:

* Pack in protein — Protein is a vital component of a balanced diet, especially for the developing bodies of young children. Choosing a high-protein snack can also help children avoid the energy crash that occurs after consuming sugary snacks. Look for protein-rich snacks like Nature Valley Protein Chewy Bars, which offer 10 grams of protein and are available in kid-friendly flavors like Peanut Butter Dark Chocolate and Salted Caramel Nut.

* Whole grains are great — Whole grains offer a host of healthful nutrients, including B vitamins, minerals, protein and antioxidants, according to HealthLine. Children can get whole grains from many sources, including whole-grain breads, but cereal can be a very kid-friendly option for whole-grain goodness. Create your own small treat bags of cereal for on-the-go snacks. Options like Cheerios are made from whole grain oats, so they pack 24 grams of whole grain per serving — about half of the recommended daily allowance.

* Drink up, drink wisely — At the end of the day, kids thirst for something to go with their snack. Before letting kids reach for a juice or sports drink, remind them that water is the best beverage for everyone, regardless of what they do after school. Nothing hydrates like H2O, but if your child doesn’t like the taste of plain water, you can find many sugar-free, lightly and naturally flavored waters to tempt their taste buds.

* Calcium is key — Young bones do a lot of growing, and calcium is essential for bone growth. Children can benefit from snacks rich in calcium — which are, coincidentally, often also rich in protein — such as cheese and yogurt. String cheese or yogurt variations like E-Z open Go-Gurt are calcium- and protein-rich snacks that are also kid friendly, and easy to enjoy on the go during the busy school year. Put a frozen Go-Gurt in your kid’s backpack in the morning and it will stay cold until after-school soccer practice.

Numerous studies show after-school activities benefit kids physically, mentally and socially. Choosing the right after-school snacks can help ensure kids get the most enjoyment and nutritional benefits after the school bell rings. (BPT)