Back-to-School Wellness Tips

Sage Advice on Getting Your Kids Ready for School

Just like that the summer season is ending and we are back to school. While this can be an exciting time as our kids get back to learning, fostering important relationships, and navigating independence, it can also be anxiety-provoking for both kids and parents. Here are some tips to help you make this annual transition as easy as possible.

1. Get back on a regular sleep schedule sooner rather than later. For many parents and kids, it can be tough to get back on schedule to rise early after sleeping in during the summer. 
2. Add brain boosting foods to your menu. Eggs, oatmeal, kale, and apples are all brain boosters. Instead of the typical after-school options try alternative treats. These include smoothies, frozen bananas, yogurt, hummus, and carrots. 
3. Reorganize and update. Make spaces for school stuff, fun stuff, and other miscellaneous stuff. Declutter the main areas of your house. 
4. Prepare for illness. Make sure vaccinations are up to date and that you have had your yearly wellness exams. Encourage frequent hand washing at school. 
5. Practice mindfulness with your children. Mindfulness is the practice of paying attention to what's going on inside you, your body, your feelings, and around you. Visit Aetna’s page on different ways you can practice mindfulness with your kids.

Did you know that almost 40% of a child’s daily caloric intake comes from empty calories? This year focus on your child’s nutrition as a key priority for health and success for the coming school year. Try these simple meal preparation tips for back to school.

1. Set your menu for the week. This may look like planning every single meal or just school lunches, but having a plan can help minimize mid-week stress. 
2. Utilize your freezer. Muffins, waffles, breakfast burritos, and more can all be made ahead of time and frozen for on the go, hearty, and nutritious breakfasts. Freeze extra soups, stews, and casseroles for a mid-week easy dinner. 
3. Plan for one balanced snack after school before dinner. Ensure your snack has high protein, carbohydrates, and some fat to keep your kids satisfied. The best way to ensure you’re hitting these is by pairing your foods. 

Apple + Peanut Butter 
Yogurt + Granola
Half Egg Salad Sandwich
String Cheese + Fruit>

4. Don’t spend all Sunday in the kitchen. Pick 2-3 things to make your week easier like peeling and cutting carrots, hard boiling eggs, rinsing berries, making one crockpot recipe, or roasting a protein. Getting overwhelmed at the idea of being in the kitchen all day can be discouraging. Prep the bare minimum to give yourself a break during the week.