Healthy Habits for Back to School

Although going back to school this year may look different–healthy habits are going to look much the same. Whether you family will have students (or teachers) attending school in person or from home, it’s more important than ever to develop routines that will be sustainable throughout the year.

A little boy with a lunch box. — It’s been many years since I sent a kid back to school….

It’s been MANY years, since this first back to school photo for our family. But one thing has remained constant….healthy food choices. I know…that lunch box was almost as big as he was!

BEDTIME: Getting adequate sleep is vital to keeping our immune systems strong. Restorative sleep is a key contributor to a students’ ability to focus in school. Successfully getting back on a school sleep schedule means reestablishing a bedtime routine AND STICKING TO IT.
ACTIVITY: Boost mood and immunity through movement. Although many school sports and extra-curricular activities have been cancelled, it’s still important to get regular exercise. Walking is a fantastic choice and is a great way to connect with your kids.
FOOD: There is structure built in when attending school in person. For home schooling/distance learning, apply the same format. THE KITCHEN DOESN’T NEED TO BE OPEN 24/7 JUST BECAUSE YOU’RE ALL HOME. Breakfast, lunch, after school snack and then dinner. Get your kids involved in meal planning/prep. Setting expectations will also reduced tension and provide opportunities for success.
SNACKS: Avoid processed food as much as possible. Make sure there are plenty of colorful non-starchy veggies available. A delicious dip and some cut up veggies is the perfect after school snack.
REMEMBER: what you put out and make EASILY available is what will be eaten most often. Alway have a healthy alternative available. Something simple like a sliced apple with nut/seed butter is a good choice.
DINNER: Enjoy a healthy dinner TOGETHER as often as possible. Meal prep tips follow for those struggling to get it all done!

Don’t forget the Healthy Afternoon Snacks! A cookie is the perfect choice (IMHO).

A stack of gluten-free vegan chocolate chip cookies. — The best cookie recipe….that happens to be gluten-free and vegan!

Skillet Cookies….this is a chocolate chip cookie like no other…SH…you don’t have to tell them they’re filled with protein rich chick peas! I love this healthy cookie recipe because it’s quick and easy.
Oatmeal Raisin. A classic after school snack and healthy enough to eat for breakfast too!
Grain-free Double Chocolate Cookies: Sometimes chocolate is the only answer…..nothing wrong with that!

HEALTHY HABITS: MEAL PREP LIKE A BOSS

Honestly, a baking tray and hot oven is going to be your meal prep best friend. There’s so much you can prep in advance and at the same time. Plus, while your tray of healthy food is roasting, you can turn your attention to other things. Healthy Habits include finding the time to meal prep.

A tray of roasted veggies can be added into soup, salad, tacos, or enchiladas. They can be stuffed into baked potatoes, or added to an omelet or served on the side of tofu scramble.

Simple Rosted Veggies

Preheat oven to 375
Line large rimmed baking sheet with unbleached parchment paper
Prep whatever veggies YOU and your family enjoy….pay attention to size. You’ll want everything to be chopped into similar sizes so it all cooks evenly.
Drizzle with olive oil and sprinkle with salt + pepper.
Roast for 15-20 minutes, until desired tenderness.
Use warm or store in the fridge in an airtight container for 5 days.

Large rimmed baking tray with small dice sweet potatoes that have been roasted with spices. — Never underestimate the power of roasted sweet potatoes.

Roast a tray of potatoes to have on hand. They’re an easy way to turn a simple meal into something delicious, nutritious and hearty. You can serve as a side dish or add them to things like salads, breakfast bowls, tacos or enchiladas.

BASIC ROASTED SWEET POTATOES: Preheat oven to 425. Cut sweet potatoes into small (¼″) dice, drizzle with olive oil and sprinkle with cumin, chili powder, turmeric, black pepper and sea salt. Roast until tender…usually around 20 minutes, depending on how small you cut them.

SALAD DRESSING/SAUCE

Having a dressing or two already prepped in your fridge is one of the best ways to be prepared for dishing out healthy meals, even when you’re super busy. You can easily build a bowl (grains, legumes, greens, leftovers, etc) that will be awesome IF you have a tasty dressing. Here are a few of my favorites that I make weekly.

HEALTHY HABITS: Eat dinner together as often as possible.

My top ideas for dinner (or lunch) allow for easy customization for all…so you’re making just ONE MEAL for everyone. A salad bar or a taco bar are perfect choices. You can offer a protein choice (or two) and then various options. Choose at least one item that you know each person will like.

SALAD BAR

Protein: Don’t forget that protein is found in many places. Good plant sources include beans, lentils, and even grains like quinoa can help fulfil daily protein requirements.
Grains: Include grains in your weekly meal prep. It takes no time to put on a pot of rice, faro, quinoa or millet. Cold grains are perfect to offer on your salad bar.
COOKED veggies: Make a tray (or two) of single or assorted veggies. They’re an easy way to elevate boring salad into something spectacular.
Raw veggies. Chop up an assortment of whatever you have. Make sure there’s a choice out there that everyone will like.
Greens: Over the course of a week, get in an assortment. Try to buy different greens each time. Romaine, spinach, kale, spring greens, arugula, butter lettuce..they’ are all good and offer a different nutritional profile.
Leftovers: YUP….whatever you’ve got, put it out there.
SALAD DRESSING: If you don’t have anything already prepared, use this simple salad dressing recipe.
Get more ideas for salad here.

TACO BAR

The tastiest way to get dinner out fast. Use this basic fajita recipe and go from there. Everyone loves to make their own. I like to use this avocado lime sauce on mine. If there’s a taco shell and an assortment of tasty stuff to put inside, we call it tacos. There’s not only one way to do it, but at our house, it usually includes a simple slaw and some guacamole.

HEALTHY HABITS: A life style, not a destination.

So, there you have it. My healthy back to school tips. Really, these suggestions to focus on sleep, activity, healthy food choices and family time are essential all the time and for every body. We are all on our own individual health journeys. Where you are, is exactly where you are supposed to be. Be kind and generous with yourself and enjoy the journey.