The start of the school year doesn’t just signal a return to learning for kids—it’s also a time for parents to reset and refocus on their own health and well-being. With the hustle of getting kids ready in the morning, packing lunches, and managing after-school activities, it’s easy for parents to let their own nutrition slip. However, taking care of your own nutritional needs is just as important as ensuring your kids are well-fed. Here’s how you can get back on track this school year.
1. Prioritize a Quick but Nutritious Breakfast
Mornings can be chaotic, but that doesn’t mean you should skip breakfast. A balanced breakfast sets the tone for your day, stabilizing blood sugar levels and providing the energy you need to tackle your to-do list. Keep it simple with these quick options:
- Overnight oats with chia seeds, Apollon Nutrition protein powder, almond milk, and fresh berries. (Use promo code REV10 for a discount on Apollon Nutrition online orders or you can purchase yours at the Revolutionize storefront!)
- A smoothie with Apollon Nutrition protein powder, frozen fruit, and 1 tbsp of nut butter. (Use promo code REV10 for a discount on Apollon Nutrition online orders or you can purchase yours at the Revolutionize storefront!)
- Whole grain toast with avocado and a hard-boiled egg (prepared in advance). For a lower fat/higher protein option, opt for a nice large serving of egg whites.
- Plain non-fat Greek yogurt or cottage cheese topped with fresh fruit, or no sugar added diced fruit cups, a sprinkle of granola, and 1 tbsp of a nut butter.
2. Pack Your Lunch When You Pack Theirs
While you’re packing lunch for the kids, take a few extra minutes to prepare something for yourself. This prevents you from grabbing less healthy options on the go or skipping meals altogether. Here are some ideas for easy, adult-friendly lunches:
- Salads with layers of greens, lean protein like grilled chicken, shrimp, lean beef or tofu, veggies, and a light dressing on the side
- A quinoa bowl with roasted vegetables, lean protein, black beans, and a drizzle of tahini
- Whole grain wrap with a nice serving of turkey breast, avocado, spinach, and a side of fruit
- Leftovers from a healthy dinner, portioned out and ready to heat
-Keep it simple and use an Eat Clean Bro meal! (Use promo code "REV10" for a discount on all of your freshly prepared meals delivered straight to your front door!)
3. Stay Hydrated Throughout the Day
It’s easy to forget about hydration when you’re busy, but staying well-hydrated is crucial for energy, focus, performance, digestion, and overall well-being. Keep a large water bottle with you and aim to drink consistently throughout the day. Some clients use a large water bottle with timer marks on the bottle to keep them on pace. Others have set alarms in thier phones as reminders to drink! If plain water gets boring, try:
- Infusing water with lemon, mint, or cucumber slices
- Drinking herbal teas (hot or iced)
- Sipping on sparkling water with a splash of fruit juice or seltzers
-No sugar added flavors such as Mio
4. Healthy Snacking to Curb Cravings
When the afternoon slump hits, it’s tempting to reach for a sugary snack or another cup of coffee. Instead, opt for snacks that provide sustained energy without the crash:
- Apple slices with 1 TBSP of almond butter
- Turkey roll ups with a slice of cheese and mustard
- Plain non-fat Greek yogurt with a sprinkle of cinnamon and fresh fruit, or no sugar added diced fruit, or frozen berries
- Carrot sticks with measured hummus
-Hardboiled eggs and veggies
-Barebell protein bars or Built puff bars, for a high protein sweet treat - available in our Revolutionize storefront
-High Protein Quest Chips for a salty crunch - available in our Revolutionize storefront.
-A quick and easy protein shake with Apollon Nutrition 50/50 Formula-X Protein Powder (promo code "REV10" on their website or available at the Revolutionize storefront) and cold water. Blend with ice if you have it access to it!
Note: I tend to recommend higher protein options since protein is slow digesting and will keep you feeling fuller longer!
5. Dinner: Easy and Nutritious
After a long day, cooking dinner can feel like a chore. To make it easier, plan ahead with simple, balanced meals that don’t require a lot of time in the kitchen. Consider these ideas:
- Sheet pan dinners with roasted chicken, sweet potatoes, and a mix of vegetables
- Stir-fry with lean protein (like shrimp or chicken), mixed veggies, and brown rice or quinoa
- Slow cooker meals like chili or stew that can be prepared in the morning and ready when you get home
- Grilled salmon with a side of steamed green beans and quinoa
-Spice things up with our delicious recipes from any of our three REVOLUTIONIZE COOKBOOKS!
CHECK OUT OUR REVOLUTIONIZE COOKBOOKS!
6. Practice Mindful Eating
In the midst of a busy schedule, it’s easy to eat on the go or while multitasking. However, taking time to sit down and enjoy your meals can improve digestion and prevent overeating. Try to create a calm environment at mealtimes, even if it’s just for a few minutes.
7. Set a Routine for Yourself
Just as kids thrive on routine, so do adults. Establishing a consistent meal schedule can help regulate your energy levels and prevent unhealthy eating habits. Plan your meals and snacks in advance, and stick to regular eating times as much as possible.
Sum It Up!
As the school year begins, don’t forget to take care of yourself while you’re taking care of your family. By prioritizing your nutrition, staying hydrated, and setting a routine, you’ll be better equipped to handle the demands of the school year and set a healthy example for your kids. Kids watch and absorb your habits. They can be healthier too while following in your footsteps!
And don’t forget to schedule your complimentary initial consultation and Fit3D scan with one of our fabulous nutritionists here at Revolutionize Nutrition. Let us help you get back on track for the school year!
Wishing you the best and a most successful school year!
Michele Zandman
Revolutionize Nutrition
Owner, IFBB Pro, Health and Exercise Science, Athletic Nutrition Specialist
732-462-5326
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