Everyone can remember their first day at a new school; the nerves that undoubtedly built as you entered a strange building, stared at a sea of unfamiliar faces, and struggled to establish new friendships. Your child will surely face these same fears as she enters her new school, but fortunately there are things you can do to ease her stress and facilitate a smooth transition.

There are many reasons for a change in schools. Some parents are unhappy with their child’s placement and seek a new experience more in sync with his needs. Some simply graduate and move on to the next school in their district. With job losses still climbing in the U.S., some families are relocating to a new city for job opportunities and a fresh start.

While it’s best to transfer schools at the start of a new academic year, when everyone else is learning the new routines as well, some moves cannot be avoided and must take place mid-year. If the change is scheduled for the fall, you can still start preparing your child now. These tips will help you whenever the move is scheduled.

• Be clear about why your child is changing schools. Ensure her that she did nothing wrong and that the move is meant to bring her more positive experiences. Give her warning about when the change will take place. Marking it on the calendar gives a clear visual for the timeline of the transition.
• Fill out all necessary paperwork in a timely fashion. Being called down to the office is an embarrassing moment for a child and keeping these distractions to a minimum will help him focus on his work. Completing health forms are especially important because many schools mandate all medical forms be complete in order to participate in any physical activity. Your child could be isolated and unable to participate in gym class, causing more stress.
• Contact the Parent-Teacher Association (PTA). Become an active member and use this opportunity to network with other parents. This gives you a chance to get to know the families you will be spending time with and will lessen your apprehension when your child asks for a playdate at a new friend’s house. It also shows you are excited to join the school’s community.
• Visit the school while it is in session and also at least once in the summer. Your child will have the chance to meet teachers, students, and other staff when they are present. Visiting in the summer gives your child time to “wander” around and learn her way without the stress of a crowd.
• Write a story together. Make your child the main character and have him generate ideas for the plot. Pose the question: “What type of things do you think might happen on the first day at your new school?” You can discuss situations that may cause anxiety and the appropriate way to handle them. This type of role-playing prepares your child for new interactions and gives him a script to fall back on. Always end the story on a positive note, for example, “James was so happy to meet children who like basketball, just like him!”
• Make sure your child has closure at her old school. Have a going-away party with her friends to celebrate the big move. Give her an address book so she can write down her friends’ contact information and have the option of keeping in touch once the move has happened.

As always, keep an open line of communication between you and your child as the transition begins. Ask questions like “Tell me your favorite thing about your new school” or “What is one thing you miss about your old school?” Talking about the change helps your child make it through the transition successfully.

Also, check with the school social worker and see if they have a “buddy” system for new students. Having a buddy show them around the first few days helps your child feel comfortable and she won’t have to worry about having someone to sit with at lunch.

If you see your child is still having a hard time adjusting four to six weeks into the new school experience, touch base with the school guidance counselor. Establishing a connection with an adult in school gives your child a place to share his anxieties or concerns during the day. The guidance counselor may be able to facilitate some productive interactions between peers in your child’s class, as well as work with the staff in the school to support your child

Stay positive! Show your child that you are making an effort to adjust to the new school routine as well and help her see this is an exciting journey for the whole family!

Jennifer Cerbasi teaches at a public school for children on the autism spectrum in New Jersey. As a coordinator of Applied Behavioral Analysis programs in the home, she works with parents to create and implement behavioral plans for their children in an environment that fosters both academic and social growth. In addition to her work both in the classroom and at home, she is also a member of the National Association of Special Education Teachers and the Association for Supervision and Curriculum Development.

The holidays are a time of “lots.”   Lots of parties, lots of drinking and lots of eating!  On average, people gain around 9 and 11 pounds between Thanksgiving and New Years.  Which makes sense that for many of us, losing weight is on the top of our New Year’s resolution list.

Here are some tips to help you lose that extra poundage and get your body back in shape.

1.  Eat every 3-4 hours.  Eating small portions regularly will help to keep your hunger at bay and your calories in check so you don’t end up overeating. When your blood sugar drops, you end up overeating to compensate for it. Fiber and protein are the two nutrients with the lowest caloric density so you fill up without filling out. Some excellent snacks to keep at the office include fiber-rich crackers with peanut butter, pistachios with dried fruit, string cheese and an apple.

2. Add more fiber to your diet.  Cut out the refined carbs, which have no fiber. Carbs get converted into glucose which gets filled with water – if you’re storing carbs, you’re storing water. High-fiber carbs give you the carb fix without the bloat — added bonus: WEIGHT LOSS. Fiber-rich foods fill you up on just a few calories leading to weight loss without hunger!  Swap out all white flour refined products from your diet and replace them with high-fiber foods such as whole wheat cereals and breads, and rice.

3. Include more fruits and vegetables.  High- fiber options are low in calories and high in antioxidants. Fiber acts as a natural detox. Soup is a great way to fill up on high fiber veggies in the winter. Nothing is more filling and satisfying then a hearty bowl of soup, on your lunch break, or a big salad. Try eating an apple, pear or berries to once again see your hard rock abs. 

4. Add more protein to your diet. Lean proteins such as fish, chicken, and lean cuts of beef, lamb, veal and pork contain 35-55 calories an ounce. Fill your plate with at least 3-5 ounces of protein at lunch and dinner with a side of fiber-rich vegetables.  Who wouldn’t want to sit down to a succulent steak??

5. Eat foods that boost metabolism.  Many foods help increase metabolism, so make sure to incorporate them into your diet. The best metabolism-boosting foods include low-fat dairy, berries, high-fiber cereals, green tea, hot peppers, soy beans, citrus fruits, cold-water fish like salmon, tuna and sardines. Spicy foods are also a great way to add flavor to your foods without adding salt. By increasing your body temperature and heart rate, the amount of calories your body is burning will be instantly increased. Ask your wife to add extra spice to your favorite homemade dishes!

6. Drink eight glasses of water.  People often mistake thirst for hunger. Water fills you up so you tend to eat less. When you don’t drink enough water, your body gets dehydrated. Not only does water help to flush out the toxins in your body, but drinking water hydrates you, preventing your skin from drying out. 

7. Exercise.  Muscle burns more calories than fat.  Added muscle can help to burn that eggnog belly you earned celebrating the holiday season.  Try increasing the pounds you lift and/or increasing your reps, to see results.
 
Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Everyone’s mom seems to have a recipe for meatloaf.  But when a typical serving has around 500 calories and 35 grams of fat, I decided it was time for me to come up with a healthier version of this comfort food to serve my kids. My meatloaf is so moist  – and no one notices it is made from lean ground beef.  And by making this substitution you save about 200 calories and 15 grams of fat.   I think my mom would approve!

Ingredients:
• 2 pounds lean ground beef
• ¾ cup quick oats
• 1 egg
• 2/3 cup tomato juice
• 1 small onion, chopped
• ½ tsp pepper
• 1 tsp salt

Sauce:
• 1/3 cup ketchup
• 1 tbsp Dijon mustard
• 1 tbsp brown sugar

1. Preheat oven to 350 F
2. Mix all the ingredients together in a large bowl; shape into a loaf. Place into a 9” x 5” x 3” pan.
3. Mix sauce ingredients together and set aside.
4. Bake the meat loaf for 45 minutes. Remove from oven and pour sauce evenly over the top. Return the meat loaf to the oven and continue to cook for another 30 minutes.

Serves 8

Nutritional Contents
Per Serving:   319 calories, 11 g carbohydrates, 1 g fiber, 23 g protein, 20 g total fat, 8 g sat fat, 581 mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.