(BPT) - As the busy back-to-school season approaches, establishing healthy routines now can help students and their families feel more physically and mentally prepared for a successful start to the school year.
To support families as they prepare, Registered Dietitian and Nutritionist Dawn Jackson Blatner offers these helpful tips for reducing stress and boosting energy every day.
Ease into a new schedule
After a summer full of inconsistent schedules, it can be a challenge for kids and parents alike to adapt to the more rigorous school year routine. To make this transition a lot smoother, begin adapting to a back-to-school schedule about two weeks before classes start. By gradually shifting bedtime and wake-up times 15 minutes earlier every few days, everyone will find it a lot easier to wake up energized every morning.
Power down before bed
Building healthy bedtime habits can make it easier to get the quality sleep your body needs. To help wind down at the end of the day, Blatner recommends limiting screen time about 60 minutes before bed.
"Reducing exposure to phones, tablets and other electronic devices in the evening can help promote more restful sleep, which makes it easier to wake up feeling refreshed and ready to tackle the day ahead."
Wake up the body and mind
A consistent morning routine can help reduce stress and set a positive tone before the school day begins. Blatner recommends incorporating 5 to 10 minutes of dynamic stretching, such as arm circles, leg swings, shoulder rolls or walking lunges to help wake up both the body and mind.
These dynamic movements help increase blood flow, loosen muscles after sleep and improve alertness, helping you start the day feeling energized and prepared for whatever's ahead.
Start your day with a balanced breakfast
Beginning each morning with a balanced breakfast is one of the best ways to fuel focus, support steady energy and prepare both kids and parents for a busy day ahead. Blatner recommends combining high-quality protein with colorful vegetables to help support overall wellness throughout the school and workdays.
One easy way to put that advice into action is by making these Broccoli & Cheddar Egg Muffins from Eggland's Best. Made with protein-rich eggs, broccoli, cheddar cheese and red bell pepper, they're a nourishing grab-and-go breakfast that makes busy school mornings a little easier.
Eggland's Best eggs contain more than double the Vitamin B12 compared to ordinary eggs to help support energy between breakfast and lunchtime. Eggland's Best eggs also contain six times more Vitamin D to support your cognitive wellness and motor function. Plus, Eggland's Best eggs have 25% less saturated fat, more than double the Omega-3s and ten times more Vitamin E compared to ordinary eggs.
Prep time: 10 minutes; Cook time: 18-20 minutes; Yield: 12.
Ingredients
- 8 Eggland's Best eggs, large
- 1/4 cup milk at room temperature
- 1 cup broccoli florets
- 1/2 cup shredded cheddar cheese
- 1/4 cup diced red bell pepper
- 2 tablespoons chopped fresh chives, for garnish
Preparation
- Preheat Oven to 350°F. Grease a 12-cup muffin tin or line with paper liners.
- Whisk together eggs, milk, salt, and pepper until smooth.
- Mix in chopped broccoli, shredded cheddar cheese, and diced red bell pepper into the egg mixture.
- Pour the egg mixture into the muffin cups about 3/4 full.
- Place the muffin tin in a larger baking dish. Carefully pour hot water into the larger dish, filling it about halfway up the sides of the muffin tin.
- Bake for 18-20 minutes until the egg cups are set.
- Allow the egg cups to cool in the tin for 5 minutes. Transfer to a wire rack, then garnish with chopped fresh chives before serving.
Pro tips: Bake these muffins the night before and store them in an airtight container for an easy breakfast that saves time on hectic weekday mornings.
Find this and more recipe inspiration at Egglandsbest.com/recipes.
"Positive daily habits and good nutrition can make a big difference to support overall health and well-being, especially at times of transition that can be stressful for both kids and adults," added Blatner.
By following these tips, you and your family will feel ready to start the school year with more pep in your step.
