Gearing Up for Back to School
Tips for a Healthy Transition + A Quick Kid-Friendly Recipe
As summer fades and the first day of school draws near, families everywhere are shifting gears.
The transition from lazy pool days to early mornings and packed schedules can be
overwhelming—but it doesn’t have to be. With a bit of preparation, you can set your family up
for a smooth, healthy, and energized start to the new school year.
Prioritize Sleep
One of the most important things you can do as summer winds down is to re-establish a regular
sleep routine. Kids thrive on consistency, and starting a week or two before school begins can
ease the transition. Aim for 9–11 hours of sleep for school-aged children and create a calming
bedtime routine that includes screen-free wind-down time, a warm bath, or reading a book
together.
Boost Immune Health Naturally
Fall often brings an increase in sniffles and germs. Support your child’s immune system by
offering a diet rich in whole foods—especially fruits, vegetables, and whole grains. Foods high
in vitamin C (like oranges, strawberries, and bell peppers), zinc (such as pumpkin seeds and
chickpeas), and probiotics (like yogurt and kefir) are great additions to their lunchbox and after-
school snacks.
Don’t Skip Breakfast
Breakfast is essential for focus, energy, and mood—especially on busy school mornings. Having
easy, go-to breakfast options on hand helps make mornings less stressful. Prep ahead when you
can and keep healthy choices like hard-boiled eggs, fruit, and whole-grain muffins available.
Pack Smart Lunches
Ditch the processed lunch packs and try to include a balance of protein, healthy fats, complex
carbs, and fresh produce. Let your kids help build their lunches by choosing from healthy options
you provide. Involving them encourages independence and makes it more likely they’ll eat
what’s packed.
Stay Active as a Family
With schedules filling up, don’t forget to build in physical activity. Aim for 30–60 minutes a day
of movement—bike rides after dinner, weekend nature walks, or even backyard games are all
great ways to stay connected and healthy together.
Easy, Healthy Back-to-School Recipe: No-Bake Peanut Butter Oat Bites
These protein-packed energy bites are a perfect lunchbox treat or after-school snack—and kids
can help make them!
Ingredients:
1 cup rolled oats
½ cup natural peanut butter (or almond/sunflower seed butter)
¼ cup honey or maple syrup
¼ cup ground flaxseed
1 tsp vanilla extract
¼ cup mini dark chocolate chips (optional)
Instructions:
1. In a large bowl, mix all ingredients until well combined.
2. Roll into 1-inch balls (use a tablespoon for even sizing).
3. Place on a tray lined with parchment paper and refrigerate for at least 30 minutes.
4. Store in the fridge in an airtight container for up to a week.
As you prepare to send your kids back to school, remember that small steps toward healthy
habits can make a significant impact. Prioritize rest, nourishment, movement, and connection. With a bit
of planning and care, you’ll set the tone for a successful school year—starting strong and staying
well.