tis and tricks — Blog

It’s that time of year! School is now in full swing and you’re starting to get back into old routines and probably some new ones too. Today’s newsletter is all about starting the school year off on the right foot, with tips and tricks to keep your family healthy. By building smart habits now, early on in the school year, you will set yourself up for success as the months go on. I myself do not have kids yet, but this content was requested by older siblings and friends!

Tip #1: Start your family off with a nutrient-dense breakfast. Something with protein, healthy fats, and fiber, while being sure to avoid SUGAR (like sugary cereals, flavored yogurts, juices) and simple carbohydrates (like cereals, bagels, muffins, pancakes).

Sugars and carbs give us a temporary energy boost, but they cause a spike in blood sugar levels. When our blood sugar dips, our energy levels do too and we’re more likely to crave sugar and carbs later in the day.
A breakfast high in protein, healthy fats, and fiber keeps us fuller longer, supports brain function, and helps us maintain stable blood sugar levels, providing us with the energy we need for a successful day.
Healthy breakfast ideas:
- Organic, pasture-raised eggs
- Avocado toast (on whole grain bread)
- Oatmeal (not the instant kind!) with almond butter and berries
- Full-fat organic yogurt topped with berries and walnuts.
- Coconut milk chia seed pudding
- Colorful smoothies (a great way to give your kids a nutrient boost in the morning), like this PINK one!
  In a bind? Try my almond butter banana oat bars for a quick grab-and-go breakfast!

Tip #2: Pack your child (and yourself) healthy, real-foods (non-processed) snacks to enjoy at school or work. Again, anything with sugar and simple carbs will cause an energy roller coaster, which impacts performance and attention both at school and work. Here are some of my recommendations:

Apple slices and sunbutter (or almond butter)
Veggies (carrots, celery, snap peas) and hummus
Fresh fruit
Cheese and Turkey roll ups
Hard boiled eggs
Ants on a log
Grass-fed beef jerky
non-GMO tortilla chips with guacamole and salsa
Pumpkin seeds
Roasted sweet potato “fries” with Primal Kitchen Ketchup

Tip #3: Pack your child and yourself healthy, real-foods (non-processed) lunches to enjoy at school or work. Here are some ideas:

Leftover soups and stews in a thermos
Frittata
Brown rice bowls topped with chicken and veggies
Spaghetti squash pasta with turkey meatballs
“Cheesy quinoa”
Quinoa fried rice
Sunbutter and banana wraps
Eggs salad or chicken salad wraps
Brown rice sushi
Chicken sausages

Hiking and walking can be a version of play too!

Tip #4: Make time to play! When we are back in our routine of having kids back at school, our days are often full of commitments and structure. While structure is great for kids, it’s also important to allow our kids and ourselves time to play freely, laugh, create, and move. By exercising creativity and free play, it can help reduce anxiety and improve overall mood and energy.

Tip #5: Establish a sleep routine for yourself and your family. What that might look like:

Taking a bath/shower, then reading, sharing gratitude, bed
Journaling, using essential oils, 5 minutes of mediation, bed
Whatever you decide on, stay consistent with your routine and bed time! With a routine, you are signaling to your brain that it’s time to wind down and rest and you’re letting your body stay regular with its internal clock.

Sources and additional reading: