If you're getting over being under the weather, it can be tempting to put the pedal to the metal on the road to recovery. But if you really want to feel better, proceed with caution. Here's how to bounce back without risking a relapse.

1. Rest up.
Resist staying up past prime time when you're on the mend, suggests Dr. Mark Anderson, a family physician in Southlake, Texas."An early bedtime is more effective than trying to catch up on sleep in the morning, because the deep sleep you get before 2 a.m. is worth twice as much as sleeping in," he says.

Even when you're awake, take it easy. You may feel well enough to go back to work, but that doesn't mean you're ready to go out on the town. Instead, stay in and read, catch up with a friend over the phone or watch a DVD. Still suffering from a stuffy nose? Soak in the tub. Not only is it relaxing, but the steam may act as a decongestant.

2. Eat right.
Though it's often easier to just grab something quick when you're trying to catch up on the things you missed while you were sick, eating well can help you get completely healthy and provide you with a much-needed energy boost. Follow these tips:

• Stay hydrated, which helps flush out any excess mucus from a cold or flu and replaces fluids lost as a result of nausea or diarrhea.
• Stick to easily digestible foods like rice, dry toast, saltines, bananas and apples if you're just starting to eat again after a gastrointestinal bug.

• Avoid dairy, since it thickens lingering mucus and can exacerbate nausea.

• Eat plenty of fresh fruits and veggies: Their antioxidants boost your immune system, which can help ward off new or secondary infections.

3. Work it out.
As long as you're no longer running a fever, says Anderson, you can start exercising again. In fact, not only will the heat your body generates during exercise help keep any leftover mucus moving, but the endorphins produced can speed your recovery.

That said, listen to your body and don't take on too much too soon."Scale back your workout," suggests Anderson."If you're used to running 3 miles a day, try walking on a treadmill for 30 minutes instead."

4. Keep it to yourself.
Did you know you're contagious for up to a week after coming down with a cold or the flu? Even if you're feeling better, continue to follow the habits that can help prevent illness from spreading:

• Keep a small bottle of antibacterial gel on hand and use it before touching your children.
• Wash your hands with soap and water for at least 15 seconds after using the bathroom, after blowing your nose, before eating, and before and after handling food.
• Have someone else cook (or order in) until you've been better for a few days. If that's not possible, wash your hands thoroughly before and after preparing food.
• Cough or sneeze into the crook of your elbow, not your hand.

Kiss your kids on the top of the head, not on the face, until you're feeling 100 percent well again.

When your kid is miserable with a stuffy nose, fever or stomachache, it's tempting to feed her what she wants (ice cream!) or let her skip dinner altogether. But research reveals that eating the right comfort foods can soothe her symptoms and strengthen her immune system. Even if your little one doesn't have much of an appetite, encourage her to eat; in combination with symptom- and age-appropriate OTC remedies, she'll feel better in no time. Here, the best foods for sick kids:

For a stuffy nose … feed them soup.
"The hot, steaming broth loosens mucus, so your child can breathe easier," says Amy Jamieson-Petonic, a registered dietician and the director of wellness coaching at Cleveland Clinic. For even more relief, serve up a bowl of chicken soup: Researchers from the University of Nebraska Medical Center found that this childhood staple may relieve cold symptoms by inhibiting inflammation-causing cells in the body."Plus, chicken soup has carrots, celery and onions," says Jamieson-Petonic."These veggies provide vitamins and minerals that boost the immune system."

For a fever … feed them calorie-rich fare.
Forget starving a fever! "You'll only deprive the body of the nutrients it needs to get well," says Jamieson-Petonic. A feverish child uses more energy, she adds, so they need to consume additional calories. If your kid doesn't feel like eating, try adding nutritional bulk to every bite he takes: Slip banana slices into a peanut butter sandwich, mix dry milk powder in mashed potatoes or mac 'n' cheese, and blend flaxseed into a fruit smoothie.

For a sore throat … feed them soft foods.
Does it hurt to swallow? Scrambled eggs, oatmeal, soup and yogurt can coat a painful throat while providing nutrition. Another soother for children above the age of one: honey. According to a recent study published in the Archives of Pediatrics; Adolescent Medicine, this sweet substance can also lessen nighttime coughing and improve sleep. So if your child can't stop hacking, swirl a spoonful into a mug of herbal tea or a glass of warm milk.

For a stomachache … feed them crackers.
"Bland foods stabilize digestion and gradually get the system up and running again," says Connie Evers, a registered dietician in Portland, Ore. Once the worst is over, she recommends moving on to more substantial fare, like bananas, rice, applesauce and toast. Also steer clear of colas: The caffeine content can make nausea even worse.

For any type of illness … feed them popsicles.
For sick kids, proper hydration is key."Sleeping for long periods of time -- as well as running a fever -- can lead to fluid loss," says Evers. To make sure your child sips often, place a water bottle on her bedside stand. Evers also suggests freezing 100-percent cranberry and orange juices into homemade popsicles; the treat serves up extra liquids along with a dose of vitamin C.

For recovery … feed them balanced meals.
Even if they ask for it, don't serve them their favorite fast-food meal or sugary dessert."Foods high in sugar or saturated fat can increase inflammation in the body," explains Jamieson-Petonic."That can make kids feel worse -- and even slow the healing process." Fill her plate with vitamin-rich produce, whole grains and lean proteins instead."These foods strengthen the immune system, which helps fight viruses," she says."It can also help lower the risk of complications, like bronchitis."

Photo by Piotr Miazga on Unsplash

It's cold and flu season, which means plenty of moms are facing that age-old parenting dilemma: Do I send my coughing, sniffly child to school? And if I make the wrong choice, will the school nurse call a few hours later asking me to take him back home?

Figuring out when to keep your child home from school and when he's well enough to go back isn't always easy, says Dr. Loraine Stern, associate clinical professor of pediatrics at UCLA School of Medicine in California.

“The truth is, you can't always tell how sick a child really is," says Stern. For instance, some kids may seem totally fine at breakfast but take a quick turn for the worse and end up very sick two hours later.

What to Do With a Flu
Of course, when it comes to such flu symptoms as high fever, vomiting and body aches, the answer is a no-brainer."If your child is running a fever, you should keep her home because she's not going to be able to sit at her desk and pay attention," says Stern. This applies to seasonal flu as well as H1N1 virus (swine flu), she adds.

What to Do With a Cold
When your child has run-of-the-mill cold symptoms like a runny nose and cough, deciding whether to send or keep him home isn't always cut and dry, says Stern."Let's face it, if you wait for children to have noses that are completely clear, they're never going to go to school," she says.

So, as long as your child doesn't have a fever and is acting normal, it's fine to send him to school with a minor cold. Even nasal discharge, as unpleasant as it may be, isn't reason enough to keep a child home.

“Young children often have this at the end of a cold, and it's perfectly normal and not contagious," says Stern."If the discharge goes on for seven to 10 days, it may be a sign of a sinus infection, but that's not something that's contagious either."

On the other hand, a cough that's bad enough to disturb other kids in the classroom is a good reason to keep a child home.

More Signs to Stay Home 
Some signs to stay home are more clear-cut. For example, keep your child home if she has a highly contagious infection such as strep throat or conjunctivitis, says Stern. With strep throat, kids need to be on antibiotics for 24 hours before they can return to school. But with conjunctivitis (pinkeye), kids need only be under treatment, and they can go back to class."That means the condition is getting better with medication but not necessarily cleared up yet," says Stern.

Since ear infections are not contagious, there's no reason to keep your child home when she has one, even if she's taking antibiotics."Yet the current thinking is that the majority of ear infections get better by themselves without antibiotics," notes Stern.

Quick Reference Guide
Here's Stern's cheat sheet on the do's and don'ts of keeping a sick child home.

Keep your children home if they:

• Have a fever.
• Are unable to concentrate on schoolwork due to symptoms.
• Have symptoms (such as diarrhea) that disrupt activities  or distract classmates (such as a hacking cough).

Send your children to school if they:

• Had a fever that has been gone for 24 hours.
• Are alert and able to pay attention in class.
• Don't require a teacher to provide extra care.

And if you do have a sick child at home, try to see the silver lining."Enjoy the time at home with him," says Stern."It's a chance to do the kinds of things you don't have a chance to do when everyone's so busy -- like curling up on the couch with your child in your lap and reading books together."

Photo by Kyle Nieber on Unsplash

You’ve heard the saying so many times it seems trite: “Breakfast is the most important meal of the day.”

But even though it may be cliche, nutritionists will tell you this tidbit is absolutely true. “Not only is skipping breakfast bad for a child’s metabolism, but it also means they’ll be so hungry later that they’re much more likely to make poor food choices throughout the day,” says Heather Cupp, a registered dietitian at Riley Hospital for Children in Indianapolis.

Anyone with kids knows, however, that weekday morning meals are usually the most hectic. With a limited amount of time to get everyone up, dressed and off to camp, school or day care, it’s no wonder that fitting in a healthy breakfast can seem like an impossible feat.

No matter how busy your weekday mornings, the whole family can still eat well. All it takes are a few key planning decisions and some smart food choices. Below, our experts’ strategies for turning the rushed (or nonexistent!) morning meal into a healthy, enjoyable group activity:

1. Prep ahead. Do as much as you can ahead of time to minimize the morning rush. If you’re having blueberry pancakes for Sunday brunch, make a few extra batches that you can freeze and use throughout the week. If hot cereal is a favorite, prep a few days’ worth of servings in your slow cooker and keep a big bowl in the fridge. Save even more time by setting the table and packing the car the night before.

2. Optimize your kitchen setup. Save valuable minutes in the future by taking time now to organize your kitchen so you can easily find the things you regularly need for breakfast, says Kim Cosentino, owner of The De-Clutter Box, an organizing company in Westmont, Illinois. “Think of the cabinets on either side of the stove as prime real estate, and use them for items that you use on a regular basis,” says Cosentino. “If you cook hot oatmeal a lot, put the oatmeal box in the cabinet next to the stove.” Similarly, store glasses near the fridge and sink, and stash dishes and silverware near the dishwasher to save time unloading.

3. Think outside the box. If you’ve got a picky eater who turns up her nose at traditional breakfast foods, there’s no reason the morning meal can’t be a sandwich or even last night’s dinner. “When I have leftover pasta of some sort, I heat that up or make a point of cooking some sort of pasta the night before so I just have to nuke it in the a.m.,” says Susan McQuillan, a New York City-based registered dietitian, writer and mother. “Usually the pasta already has some sort of vegetable in it, like broccoli -- or I just add chopped-up cherry tomatoes and olives before serving.”

4. Put the kids to work. The more routine steps your kids do on their own, the more time you’ll have to prepare and serve a healthy breakfast. So make it easy for them to pick out their own outfits and dress themselves every morning by organizing their closets and drawers by type of clothing (underwear in one drawer, shirts in another, etc.). Also put a “clean or dirty” magnet on the dishwasher to get them involved in setting the table and clearing it afterwards.

5. Make it quick, easy and healthy. “The ideal breakfast includes protein and fiber, both of which fill kids up and sustain them all morning,” says Elisa Zeid, a New York City-based registered dietitian and the author of Nutrition at Your Fingertips. By contrast, a couple of hours after eating a sugary, high-carb breakfast like a donut or pastry, “a child’s blood sugar will drop, and he won’t be able to concentrate.” Preparing a well-balanced, nutritious breakfast doesn’t have to take a long time. All of the following kid-friendly meals can be put together in just a few minutes:

· A peanut butter and banana sandwich with a glass of milk

· Trail mix made of nuts, dried fruit and whole-grain cereal

· Yogurt parfait made with high-fiber cereal and fresh fruit

· Slice of leftover veggie pizza, warmed in the toaster oven

· Corn tortilla with melted cheese and salsa

· String cheese, a handful of nuts and a banana

Photo by Jimmy Dean on Unsplash

Like this article? Get more by following us on Facebook at Beauty & Confidence.

You’ve packed the bags. You’ve dog-eared and highlighted the travel guides. With everyone excited for the family vacation, someone getting sick is the last thing you want. Here’s how to keep the family healthy while you’re away -- plus what to do if sickness does strike.

Stay Healthy (No Matter Where You Are)

1. Keep sipping.

Be sure to stay hydrated, especially if you’re driving. Dehydration can lower blood pressure and make you feel dizzy or drowsy. Because babies and kids get dehydrated faster, make sure they get plenty of fluids too. Staying hydrated supports the immune system, helping you and your kids fight sicknesses like colds and the flu.

Drinking fluids also helps prevent blood clots in the legs. Clots can occur when flying, especially for long distances. Drink plenty of water so you have to get up and use the restroom about once an hour, says Dr. Michael Zimring of Mercy Medical Center in Baltimore and author of Healthy Travel. “When you get up and walk, you reduce your risk of clots,” he says.

2. Drink often, but drink wisely.

If you’re hanging out in the sun, avoid alcoholic or caffeinated drinks, which make you lose fluids. And be aware that sweating can quickly bring on dehydration.

If you’re traveling internationally, consult the Centers for Disease Control and Prevention guide to safe drinking water to find out where you can drink from the tap and where bottled water is best. This will save you and your family from traveler’s diarrhea, an illness sure to keep you in your hotel room instead of out enjoying the sights.

3. Avoid motion sickness.

Few things will make a car ride as miserable as a bout of motion sickness. Fix your eyes on the horizon to help prevent nausea and vomiting. To help the little ones, “play games (like License Plates) to keep kids focused on the midpoint of the road ahead,” says Dr. David Pollack, a pediatrician at The Children’s Hospital of Philadelphia.

If you’re flying, stave off queasiness by avoiding greasy foods before takeoff, staying hydrated and snacking on crackers.

Beat These Common Vacation Ailments

1. Earaches

When flying, earaches and “popping” in the ears are common, especially for little ones. Give kids something to suck on, like a lollipop, bottle or pacifier. It’s unlikely that an ear infection would be reason enough to cancel a trip, but if you think your child has one, call your pediatrician before boarding the plane. Ear infections can lead to fever, diarrhea and vomiting. Still, “there is nothing better for an ear infection than getting out of a cold environment and to a warmer climate,” says Pollack.

2. Sunburn

Apply SPF 30 sunblock whenever you’re outdoors, says Dr. Ramzi Saad, a dermatologist at South Shore Skin Center and Spa in Plymouth, Mass. But if you or your kids do burn, Saad recommends cool compresses to soothe the skin, plus moisturizer to keep it from cracking and peeling.

3. Swimmer’s Ear

Water stuck in the ear canal after a day at the pool is painful but easy to treat, says Pollack. Try making a mixture of half vinegar and half water. “A couple of drops in each ear canal help to dry it out faster,” says Pollack.

4. Allergies

Depending on where you’re traveling, allergies might be a problem. If your kid suffers from seasonal or any other type of allergies, don’t forget to pack his medication. And even if your family doesn’t suffer from seasonal sniffles, it doesn’t hurt to pack an age-appropriate allergy medication along with health essentials you might need occasionally, like tissues, antidiarrheal drugs and antacids.

Remember: If there’s an emergency, go to the nearest hospital. For more minor issues, like a cold or flu, you can call your family doctor. He might be able to diagnose the issue over the phone and call in a prescription to a pharmacy in the area. And if you’re traveling internationally, plan ahead and get travel medical insurance, which can help put you in touch with a local English-speaking doctor and cover the cost of care.

Photo by Tracey Hocking on Unsplash

Like this article? Get more by following us on Facebook at Beauty & Confidence.