I'll admit, I still love school supplies- the scent of new wooden pencils, colorful crayons, and pretty notebooks. If I wasn't a health coach, I probably would be a teacher!
Back to school season is a perfect time to get back on track with our health goals, especially since there will be earlier mornings and the need for optimal brain power!
Teachers play a vital role in our communities as they educate and equip students with knowledge for life’s journey. Thank you to each and every amazing teacher!!
Rising early, preparing lessons, explaining concepts, scarfing down lunches- it can be taxing to the body, but worth it. Nevertheless, to keep up with the demands, it can be helpful to support the body’s adrenal glands, brain, gut and immune system.
We all need to be at our best, whether we are a teacher, student, parent, or out of school and in the workforce.
Here are some tips, recipes, and products from my online store that I want to share with you to help this school year be amazing!
A. Apply the Basics
B. Boost the Body's Defenses
C. Clean Eating Plan
D. Daily Self Care
A. Apply the Basics
1. Pray & Invite the Lord
I don't know about you, but starting the day off with prayer and time with Jesus is essential. Even a simple heartfelt prayer can make a profound impact on your day! I like to start with something like this: "Thank you, Jesus, for this new day, and I invite you to have your way in my classroom/ life..."
2. Nourish with Breakfast & Brain Food
Having protein for breakfast has been a game changer for me!
Protein is so important for our brain, energy levels, blood sugar and more!
Consider a smoothie with walnuts, blueberries and sneak in the greens. If you'd like to try a healthy, tasty protein powder, my favorite is Love and Peas Sugar Free from my online store! You can even pre-pack smoothie bags to whiz and go. Easy Peasy!
Not a smoothie fan or want to change it up? Try a Chia Cup or Egg Omelet Muffins!
My 2 go-to brain foods are blueberries and walnuts! Enjoy them in a smoothie or even on a salad with wild salmon for the ultimate brain power meal!
For extra brain support and focus, check out Focus Attention!
3. Strength for School
Keeping up with the kids can take a lot of energy! Besides the essentials of sleep, eating well, and exercise, these are a few of my favorite products for stamina!
Nutri-Calm- B complex vitamin with vitamin C for adrenal health and nervous system support
Adaptamax- herbal and nutrient supplement to help buffer the effects of stress
Solstic Energy- on the go packet that supports mental clarity and energy (contains caffeine, but no added sugar)
For students, a basic multi vitamin can be helpful.
I also love meditating on Psalm 18:32 NLT God arms me with strength, and he makes my way perfect.
4. Roll With It
Simple and scent-sational, an essential oil perfume can be made by adding:
5-7 drops organic orange or lavender essential oil
7-10 drops INSPIRE blend essential oil
1/2 ounce carrier oil (grapeseed oil or Nature’s Sunshine carrier oil)
5. Stay Hydrated
Many people have found that by sipping on water throughout the hours of the day, the water gets better absorbed into the cells instead of having to pee as often as “guzzling” it.
Grab a BPA free water bottle, stainless steel or glass water bottle and you'll be good to go!
Also, some veggies are helpful for hydration too, so think of how you can incorporate bell peppers, cucumbers, and celery daily!
B. Boost the Body's Defenses
6. Nourish the Gut
Back to school time is a great time to support the microbiome with a Probiotic.
Let's get the good "germs" working for you! One of my favorites is Probiotic 11 from my online store!
Probiotics, or "good" bacteria, also thrive on prebiotics, so it can be helpful to incorporate foods like onions, Jerusalem artichokes, green bananas, and jicama!
*If there is an overgrowth of bacteria such as SIBO, the prebiotics would not be best until that is taken care of.
7. Support the Immune System
Keeping our immune system strong is so important during the school year, and gut health is essential since 60-80% of our immune system is found there!
Nutrients to enjoy for immune strength are vitamin A, vitamin C, zinc, selenium and more! Some of my favorite herbs for the immune system are elderberry and echinacea (not best for autoimmune, though).
Foods that I like to include are kiwi, onions, garlic, lemons, and ginger.
Some helpful supplements from my online store for the immune system are Kid's Elderberry Chews and Solstic Immune- both taste great!
8. Happy Hands Sanitizer
Whenever possible, I try to avoid toxins, and one way is to replace regular hand sanitizer with silver gel! It cleanses, purifies and moisturizes the skin. Since it is unscented, you can add authentic essential oils to it if you would like!
9. Detox Daily
There are many ways we can assist our body's detoxification system: deep breathing, moderate exercise, taking epsom salt baths, and eating foods like broccoli, kale, radishes, cilantro etc.
In addition, you can consider a “weekend cleanse” like Ultra Biome DTX or gentle daily cleanse like Chlorophyll ES! I love adding the minty Chlorophyll ES liquid to smoothies or my water for flavor!
C. Clean Eating Plan
10. Pack Lunch the Night Before
After a long day, cooking may not be your desired activity, but with a little planning, you can make double use of your efforts toward your wellness goals by cooking a bigger batch!
Our family likes to cook extra staples like chicken, spaghetti squash, sweet potatoes, or brown rice so that we will have leftovers for lunch.
As you are cleaning up the kitchen, go ahead and grab a glass container or Mason jar to pack your lunch!
Need some inspiration?
Lunch on a Stick
11. Mug Makeover
Is coffee your go-to?
Well, I would love to introduce you to a few nourishing alternatives:
Organic Peppermint Tea- a classic, and great for digestion
Sunny Root Dandelion Tea- a tea that tastes like coffee and is wonderful for the gut!
Solstic Immune- supports the immune system (great for fall and winter!)
Stixated- berry flavored drink to help with sweet cravings
Organic Jasmine Green Tea- my favorite; amazing taste, great for brain health and more
Solstic Energy- just add to water and sip for energy and mental clarity
12. Power Snacks
Keeping energy levels and blood sugar steady between meals is important for brain function! Pairing healthy fats, protein and complex carbs are helpful for creating healthy snacks!
Guacamole & Carrot Sticks
Hummus & Veggies
Sunflower Butter & Sweet Potato (cooked and cooled -or- raw)
13. Crockpot Meals
What a blessing to come to dinner that's already made!
Hungry for Fajitas? This is a great pinterest recipe!
Here is one of my favorites from our Cook 2 Flourish Cookbook:
Simmer Down Dinner
1 fresh organic chicken, cut up and skinned OR 1 (3-4 pound roast)
1/3 cup filtered water
1 Tablespoon chicken seasoning
2 cups onion, chopped
1 ½ cups mushrooms, cleaned and sliced
1 cup fresh kale
¼ cup fresh basil, chopped
½ Tablespoon fresh oregano, chopped
2 garlic cloves, minced
1 (14.5 ounce) can Muir Glen® Fire Roasted Tomatoes
2 Tablespoons tomato paste
½ Tablespoon chicken seasoning (from Cook 2 Flourish Cookbook)
¼ teaspoon REAL® salt
¼ teaspoon ground black pepper
Crock-Pot® method: Place the chicken or roast in the pot then add in the veggies. Pour in the tomato mixture then cover with the lid. Set on high setting for 6 hours. (If you are home, turn the roast over after 4 hours and stir.)
To avoid the microwave, you can also use a mini crockpot to heat up leftovers at home, school or work (if allowed).
14. Salads at Supper
When I taught and subbed at a school, it was a challenge to chow down on a salad at lunch. I quickly learned that a healthy, soft lunch was more practical at school!
My go to's were more based around smoothies, spaghetti squash dishes, quinoa and roasted veggie bowls, etc.
This doesn't give us an excuse to skip our greens, though, so supper (dinner) is the perfect time to serve salad when you have more time to chew!
15. Meal Prep
Sweet potatoes and winter squash are wonderful, but who wants to come home and wait an hour or more for them to be ready?
To avoid this, we like to pick 2 nights a week where we pre-chop veggies to roast or cook the foods that take longer so that dinner comes together quicker when you get home from school. Perhaps you do one batch on a Sunday, and another batch on Tuesday or Wednesday!
Here is a printable meal prep chart to help you sort it all out!
16. Super Trio for Super Teachers (and Parents)
Getting all of our nutrients in can be a challenge, so I love the convenience of
"Super Trio" that provides the essential vitamins, minerals, super foods and brain healthy omega 3's all in one packet! No bottles to mess with; just grab the packet with the capsules already in it and go!
D. Daily Self Care
17. Soothing Soak
Is there anything much more relaxing than a warm tub (or foot soak) with dimmed lighting and essential oils?
Here is a simple Epsom salt recipe with Core and Refuge essential oils to help soothe and relax after a long day!
18. Begin a Blessing Jar
There is something to be grateful for each day, and you can make a simple
"Blessing Jar" by taking a Mason jar and cutting notecards or cardstock and writing one (or more) blessings/ memories/ lessons/ verses each day!
Then, at the end of the year, you can count your blessings!
19. Tea & ZZZ's
Top off the evening with tea and get your ZZZ’s. Brew a cup of decaf herbal tea such as chamomile and sip as you wind down for the night with your foot soak or favorite book.
20. Pray for your students/children/teachers
I don't know about you, but I believe prayer can change things!
I love what the Bible tells us in 2 Timothy 2:1:
"I urge you, first of all, to pray for all people. Ask God to help them; intercede on their behalf, and give thanks for them." NLT
My mom's prayers were so important in my school days as she prayed that I would "listen, learn, understand and retain what I learned..." You can pray the same for your students, children or yourself and see how God answers!
21. Sleepy Sheets Pillow Spritz
As we are aiming to optimize our sleep "hygiene," one of my favorite things to do is create a spray with lavender and/or Refuge essential oil and Nature's Fresh.
2 oz. bottle
8-36 drops (.5- 2% dilution) organic lavender or Refuge essential oil
Nature's Fresh to fill to the shoulder of the bottle
enjoy and rest well!
I hope these tips are a wonderful blessing and inspiration to you!
May you flourish in soul and health!