August is here, and back-to-school week is quickly approaching. The next few weeks of transitioning back into a school routine can be stressful, but we’re here to help. In this week's blog post, we provide tips on how to integrate effective strategies into your weekly routine to stay on track. Stress eating and neglecting your workout routine are common pitfalls, but don't end the summer on a bad note. Schedule your visit now to stay on track through Thanksgiving and Christmas, avoiding holiday weight gain. Planning ahead is critical to your success.

1. Prioritize Breakfast for the Whole Family

Don't skip breakfast! Ensure it's packed with protein to keep everyone full and focused throughout the day. Here are some quick and nutritious breakfast ideas:

• Hard Boiled Eggs + Fruit + Whole Grain Blueberry Muffin
• Eggs + Fruit + Whole Grain Toast and Butter
• Parfaits layered with fruit, chopped nuts, and cottage cheese or Greek yogurt
• Frozen Whole Grain Waffles or Pancakes toasted, spread with peanut butter, and topped with fruit + a glass of milk

For weight loss – limit the carbs to 5 net carbs and have about 30 grams of protein

2. Streamline Lunch Preparation

Prepare lunches for the entire family simultaneously and let your kids help by choosing a food from each food group: protein, veggies, fruit, whole grains, and dairy.

• Bento-Box Style: Sliced deli meat and cheese, whole grain crackers or popcorn, snap peas, and berries.
• Salads: For adults, mix a variety of veggies and add protein (tuna, deli meat, eggs, cheese, beans, nuts, seeds, edamame). For kids, serve a “deconstructed” salad with ingredients separate and dressing on the side as a dip.
• Sandwiches and Wraps: Use whole grain bread and tortillas for kids. Opt for low-carb bread or tortillas, lettuce leaves, or cucumber slices for mini sandwich bites for yourself. Fill with egg, tuna, chicken, or salmon salad.
• Leftovers: Keep kids' meals warm in a thermos and reheat yours in a microwavable container at work.

3. Treat Snacks as Mini Meals

Incorporate two food groups in each snack to ensure variety and nutrition. Get creative to make snacks fun and appealing.

• Veggies with Dip: Hummus, guacamole, or a mix of plain Greek yogurt with ranch or French onion seasoning.
• Celery Sticks or Apple Slices with Peanut Butter: Sprinkle with dried fruit, coconut flakes, or chopped nuts for fun.
• Greek Yogurt or Cottage Cheese with Fruit
• Trail Mix: Combine your favorite nuts, seeds, mini whole grain crackers or popcorn, and dried fruit.

  Explore our Healthy Back-to-School Snacks: Healthy Back-to-School Snacks