Wellness Essentials for Back-to-School

Back-to-school can feel like a double-edged sword for parents – you’re excited about getting back to a more predictable routine, yet you dread the germs that will spread around the classroom and then inevitably be brought home!

While hand hygiene is indispensable, there are other healthy habits you should consider introducing (or re-starting) that will help naturally enhance your child’s immune system, promote healthy gut bacteria, and protect them as best as possible from all those unfriendly germs!

Set an early bedtime

Your kids may have gotten used to a more flexible bedtime routine in the summer, which is often a nice diversion from the school year. But as children return to school, their days away from home will be longer, and both their bodies and minds will be active! Re-establishing an early bedtime is important for their overall health as sleep is critical for growth, brain development and immunity.'

To help promote peaceful Zz’s, you should aim to:

• Keep devices out of your children’s room.

• Read a story before bed, especially following screen time to help them settle into a peaceful night’s rest.

• If your child is 5+, encourage them to read (or flip through books) in bed, listen to quiet music, etc. to help them ease into sleep instead of forcing it on them.

Provide a healthy breakfast

There’s a reason why you’ve been told that breakfast is the most important meal of the day! Eating a nutritious first meal sets the tone for the rest of your day, and that’s true for both adults and adolescents alike. Kids are often in school followed by sports, meaning most of their day is spent away from home. As a parent, you are in control of what, but more importantly, how much they eat in the morning. Once your child is at school, they’re often too busy or distracted to finish their food, so…make breakfast count! The goal is for your child to leave the house with a happy belly, always.

 For some inspo, here are a few of my kids’ favorite breakfasts:

• Yogurt parfait: Try to opt for whole milk, full fat plain yogurt (100% grassfed is optimal) and then mix in almonds and berries. Tip: If your child isn’t used to plain yogurt and finds it sour at first, try adding cut up pineapple and mango as these fruits contain more natural sugars and will help sweeten it).

• Oatmeal with oat milk for creaminess, a dash of cinnamon for extra flavor, and a mix of strawberries, blueberries and bananas for added texture and sweetness!

• Avocado toast. We keep it simple by adding a dash of salt, pepper and olive oil on top!

• Two eggs with a piece of Dave’s Killer bread toast.

 I add fruit as a side to every breakfast I prepare (unless it’s a parfait, which already incorporates fruit). Even if my kids fill up on their eggs and toast, they will always eat a few pieces of fruit, which is added vitamins and minerals!
Try to avoid cereal, baked goods, breakfast bars, yogurt with added sugar, and frozen waffles or pancakes. Most of these classic breakfast foods are made with refined grains, are full of empty calories, and contain as much sugar as a candy bar.

When making your kid’s lunch, focus on macronutrients

Macronutrients are nutrients your body needs to not only function, but to also thrive. The big three are: protein, carbs and fats. When cooking and preparing your child’s lunch, you should prioritize macronutrients to ensure that they are filling up on real, whole foods.

These nutrients will provide your kids with the energy they need to remain active throughout the day, while also helping them stay strong and healthy. A balanced diet rich in lean protein, fruits, veggies, healthy fats and whole grains can help prevent common illnesses or viruses and may even shorten the duration of the illness. That’s more than any parent can ask for!

To get started, here are a few healthy options for each category. And it’s less complicated than you think! 

Protein

• Beans and legumes

• Eggs

• Lean red meat (a plain burger is always an easy option!)

• Poultry like chicken and turkey

• Soy products including edamame and tofu

 Carbs

• Fruits including apples, blueberries, mangoes, bananas, and grapes

• Whole grains including quinoa, farro, brown rice & buckwheat

• Veggies including broccoli, carrots, sweet potato, and zucchini

 Fats

• Avocados

• EVOO (even if it’s sprinkled on avocado toast or side salad)

• Nuts and seeds (if allowed!)

• Full fat yogurt and cheese

• Olives

• Eggs (especially the yolk!)

Try your best to steer clear of ultra processed snacks

I get it…most kids love Goldfish, chips, granola bars, and Cheez-Its. And while parents should never label certain foods as “bad” or “good,” you should still try to limit their consumption as much as possible. The easiest way to do this is by simply not purchasing these kinds of snacks! However, this may be difficult at times, especially if your kid’s grocery shop with you (like mine do). But allowing your kids to enjoy Goldfish once every few months is a lot different than stocking your pantry with them.

Even if you do purchase processed snacks, you can still cut back on how often you offer them to your child. When you pack their school lunch, try to mix it up by offering a variety of snacks throughout the school week. Don’t always fall back on their favorites, especially if those seem to be the most processed.

Some examples include:

• Veggies and hummus (or Simple Mills crackers. Yes, these crackers are made with almonds, but schools are generally more concerned with peanut allergies).

• Dried fruit or apple “chips”

• Mashed avocado on a rice cake

• Roasted chickpeas or edamame

• Full fat cheese or yogurt

• Dried seaweed

• Any mixture of fruit or veggies that you know your child enjoys!

 And if you need to tread lightly because your child likes all the sugary or salty snacks they can get their hands on, here are some easy swaps that you can start integrating today!

 Tip: Scan snack labels and only purchase options with 10 ingredients or less. This will help eliminate a bulk of toxic and/or artificial ingredients.

• Swap Pringles for the Good Crisp Company original chips

• Swap Goldfish for Simple Mills’ Pop Mmms

• Swap Tostitos or Doritos for Siete or Thrive grain free tortilla chips

• Swap Cheez-Its for Simple Mills’ farmhouse cheddar crackers

• Swap Welch’s fruit snacks for Solely whole fruit gummies

• Swap Skinny Pop or Boom Chicka Pop (conventional popcorn) for Lesser Evil popcorn

Incorporate a daily probiotic

With nearly 80% of your immune system located in your gut, it’s critical to maintain a healthy and strong gut microbiome! Probiotics will help keep your child regular, will naturally enhance their immunity, and some probiotics have even shown to help with asthma, eczema, and common allergies. Your gut is intricately connected to your skin, immune and brain axes, so nourishing it with the healthy bacteria it needs to thrive is critical.

Plus, at some point, kids will come home with an ear infection or strep throat, which will require antibiotics. And while an antibiotic will work to destroy bad bacteria residing there, it will also wipe out the good with it. Giving your child a probiotic will help offset the damage and restore your bacterial balance.

Not all strains of probiotics are created equal, so you should try to purchase one with a variety. Some common strains for children that you should be aware of are:

• Bifidobacterium infantis

• Bifidobacterium lactis

• Saccharomyces boulardii

• Lactobacillus acidophilus

• Lactobacillus rhamnosus

Consider integrating supplements for additional support.

It’s difficult for adults to get enough nutrients from food alone, so imagine how hard it is for children – especially ones who are picky! Incorporating some natural herbs and supplements into your kid’s daily routine is ideal especially during the colder, winter months. As your kids spend more time indoors and less time in the sun, they may become more susceptible to viruses.

Herbs and minerals have healing properties and can help prevent and manage specific conditions – naturally. Here are a few of my favorite herbs and minerals that you should look for when purchasing over-the-counter supplements:

• Wild cherry bark: As one of the best herbs for your respiratory system, wild cherry bark soothes the throat, most used for bronchitis and other lung problems.

• Licorice root: A versatile herb that nourishes the lining of the digestive track and benefits the adrenals, lungs, and digestive system. Licorice root can help decrease swelling in the throat and the intensity of a cough, which is why many lozenges also contain this herb.

• Liquid zinc: Like iron, zinc is a mineral we can’t do without. Although it’s only needed in small quantities, zinc is an antioxidant that supports immune function and wound healing.

• Elderberry: Packed with polyphenols, elderberry promotes healthy immune function all year long. Whether you’re preparing for the common cold or seeking general immune support, elderberry is both kid-friendly and tasty!

• Echinacea: Rich in antioxidants including flavonoids and cichoric acid, echinacea is used to reduce the duration of the common cold and flu. It also has anti-inflammatory properties, which helps protect your body against pathogens.

• Milk thistle: A nourishing herb that helps maintain our key detoxification organs. Milk thistle gently supports liver and kidney function for healthy elimination, which is ideal following a virus or vaccines.

Although it’s impossible for kids to steer clear of the common cold and stomach bug every time it goes around, incorporating healthy practices like these at home will reduce the frequency of illness and help the family bounce back faster!