School is quickly approaching and with that comes the return of routine!
After a summer of late nights, spontaneous outings, and flexible schedules, our family is shifting gears and getting back into a more structured rhythm.
I wanted to share a few simple tips that help our family stay on track during the back-to-school transition.
These little strategies make a big difference when life gets busy!
Nutrition Tips for Parents 🥗
1. Master the Meal Prep 🍽️
Take some time on the weekends to set your week up for success!
- Chop veggies
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Bulk cook protein
- Grilled chicken, lean ground beef or turkey, or salmon
- Pre-portion out snacks in grab-and-go containers
- Make double batched of dinners that become easy lunches the next day
2. Pack Smart Lunches 🥪
We aim for simple, nutritious meals in our house. Think protein, fiber, and healthy fats.
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Protein:
- Turkey, chicken, eggs, deli meat, tuna packets
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Fiber:
- Fruits, veggies, whole grains,
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Healthy Fat:
- Avocado, nuts, hummus
☑️ Pro Tip: We prep school lunches and snacks the night before in Bentgo Boxes. Even pre-packing backpacks helps mornings run more smoothly.
3. Create a Healthy Breakfast Habit 🍳
Start the day strong with quick, nutritious options your kids will love!
Start the day strong with quick, nutritious options your kids will love!
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Quick Options with Little Prep Time
- Overnight oats, Greek yogurt parfaits, smoothies, egg muffins
- ☑️ Pro Tip: Avoid high-sugar cereals or pastries as they often lead to mid-morning crashes.
- LJW Team Faves:
☑️ Pro Tip: Get kids involved in choosing and preparing breakfast. I've found that once you involve them they are way more likely to eat what they prepped and avoid that morning breakfast battle!
4. Model Healthy Habits 💪
Remember, "some things are caught, not taught!"
Remember, "some things are caught, not taught!"
- Let your kids see you eating balanced meals and drinking water
- Talk positively about food and avoid labeling foods as "bad"
- Emphasize how food makes you feel and gives you energy and nourishment
Fitness Tips for Parents 🏃♀️
1. Prioritize Physical Activity in your Daily Routine ⏱️
Schedule in time for movement!
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Look at your daily calendar and find windows for activity
- What does your calendar look like for the day?
- Do you need an early morning workout to check off those 28 minutes?
- Can you walks or bike to and from school?
- Can you get in some extra steps while the kids are at practices?
- Use your time wisely!
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Limit screen time and balance it with active play!
- Get outside while the weather is still nice!!
- Staying active helps with sleep, mood, and focus!
☑️ Pro Tip: Make movement a family activity! Try an evening walk together or morning stretches.
2. Promote Good Sleep 😴
Help your kids (and yourself!) transition into a healthy bedtime routine.
- Dim lights and minimize screens after dinnertime
- Set a consistent bedtime and wake up time.
- Talk with your kids about the important rest for our brains and how it helps us learn and grow!
☑️ Pro Tip: Start easing into school bedtimes 1 to 2 weeks before school begins so routines are already established.
Quick Tools for Busy Parents 🛠️
1. Weekly Planner 📋
Get ahead of the came and sit down with your planner on Sunday and schedule in your workout, plan your meals, and times you can get those steps in!
- Here's a great planner I love from Paper & Plan Co!
2. Snack Station 🥕🧀🍎
Pre-pack healthy grab-and-go options in the fridge or pantry that are easily accessible and at eye level for kids!
3. Visual Checklist ✔️
create a simple visual for kids to follow regarding morning routines and lunch packing to keep them engaged and excited
Remember: it doesn’t have to be perfect to be powerful.
Every lunch packed, every walk taken, every intentional moment you create—it all adds up. These small efforts you make today will domino into big results for your family.
You’re doing an incredible job, and your consistency matters more than you know. The whole LJW community will be cheering you on every step of the way!
To the moon,
Michan 🫶🏻
