Here in Metro Atlanta area, most of the schools are starting back within the first two weeks of August. And let me tell you; I’m not mad about it! Because we need a regular routine and rhythm that the summer break majorly disrupted.

This summer was our first official “summer school break” and we weren’t prepared for what that entailed. You know, million snacks throughout the day, late bedtime and wake-up’s, just late everything, really. And I am ready to get back in the groove of things: the rhythm of regular schedules, meal plans, consistent wake-up & bedtimes, and more. A nice little soft reset! 🙌🏼

While we’re adapting all these new rhythms and routines, let’s chat about some simple things we can incorporate into our everyday routine to make healthier choices for the whole family. Our goal is to stay healthy and balanced as we are spending more time on the go with school, sports, and extracurricular activities. So preparation will be the name of the game.

Establish your family’s routine that works for you.

• Figure out a schedule* that fits the individual family members as well as family as a unit.

  • My son does soccer and martial arts year-round, which takes up a couple of evenings and Saturday mornings. So we work around those commitments, which may been a snack in the car on the way to/from an activity, prepped meal before we leave, or another variation of preparation.

• Pick a plan and stick to it to maintain a routine. Works well for kids & adults.

  • If you aim to eat dinner at the same time every day, sometimes it may mean that you have it on the go around an activity, or as a picnic while you are out and about.

Make a plan for meals and snacks.

• Pack lunch boxes and snacks the night before to beat the morning rush out the door.

  • I love these glass Bento boxes* for myself and this stainless steel one* for the kiddo.

• Eat breakfast before school.

  • We love protein-packed smoothies that also travel well.

• Try to add raw veggies & fruit, plus other nutrient-packed foods: tangerines, peppers, berries, mangoes, tomatoes, carrots, seeds (instead nuts due to allergy constraints in most schools) and seed butters*, avocados, etc.

  • We usually use Sunday as our food prep day: wash all the produce (with a splash of white vinegar); cut as many as we can ahead of time; store them directly in Bento boxes or other glass containers for extended freshness.

  • We also cook things in bulk to make it easier for lunches and dinner time.

• Avoid added sugars & artificial ingredients (aspartame, BHT, TBHQ, artificial food coloring, etc) by choosing whole foods and making things from scratch.

Move as a family unit.

• Get the blood pumping and the heart rate up for better cardiac & immune function.

• Have a dance party in your living room, run around the block, go for a walk, take the dog out for a walk, or start a sport activity.

  • We are soccer* and football fans, so we always have a ball in the car on the ready while we’re outside.

• Get the wiggles out helps everyone relieve some tension after a long day.

• Stay regular with your chiropractic care for everyone, plus the 200% immune system boost helps keep you at an optimum.

Learn relaxation techniques together.

• Spend 10-15 minutes decompressing after a day without the distractions of technical noise. LAUGH together!

• Take deep breaths, read together, meditate (we love our nightly Moshi Sleep meditation), & lots of snuggles. Don’t forget to be silly. 🤪

• Get enough sleep for bigs and littles to allow the brain & body to repair, integrate, & rest. Little kids & teens need 10-12 hours per night, so you may need to reconsider the bedtime routine.

• Socialize with friends by making play dates outdoors and having fun together.

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