As the summer sun sets and the school bells ring once again, the back-to-school season marks a fresh start filled with opportunities for growth and learning. Yet, this exciting time can also bring a wave of anxiety for parents, children, and teachers alike.  Plans and positive energy practices can make a world of difference as you settle into a healthy routine with back to school basics.

Yes, you are seen and understood. The hustle and bustle of managing time, activities, homework, and appointments can be overwhelming. Teachers, too, feel the pressure as they balance their professional duties with family responsibilities. To navigate this season with ease and maintain energy levels, it’s essential to adopt healthy habits and stress-relief techniques.

Fuel Your Day: Healthy Eating for More Energy

A nutritious diet is the foundation for sustained energy and focus throughout the day. Start your morning with these easy to make energizing breakfast ideas:

• Overnight Oats: Combine oats with milk or yogurt, chia seeds, and your favorite fruits for a quick, nutritious start.
• Smoothie Bowl: Blend spinach, banana, and almond milk, topped with granola and berries.
• Avocado Toast: Whole-grain bread topped with avocado, a sprinkle of seeds, and a poached egg.
• Breakfast Bars:  Make bars filled with quality ingredients such as rolled oats, honey or maple syrup, pecan butter, chopped nuts, chia seeds, dried fruit, vanilla extract & a pinch of salt.

Breakfast Bar REcipe

Ingredients:

• 2 cups rolled oats
• 1 cup almond butter
• 1/2 cup honey or maple syrup
• 1/2 cup chopped almonds
• 1/4 cup chia seeds
• 1/4 cup dried cranberries or raisins
• 1 teaspoon vanilla extract
• A pinch of salt

Instructions:

1. In a large mixing bowl, combine the rolled oats, chopped almonds, chia seeds, and dried cranberries or raisins.
2. In a small saucepan over low heat, melt the almond butter and honey (or maple syrup) together, stirring until smooth.
3. Remove from heat and add the vanilla extract and a pinch of salt.
4. Pour the almond butter mixture over the dry ingredients and mix until everything is well combined.
5. Line an 8×8 inch baking dish with parchment paper and press the mixture firmly into the dish.
6. Refrigerate for at least 2 hours or until the bars are firm.
7. Once set, cut into bars and store in an airtight container in the refrigerator.

These bars are packed with protein, fiber, and healthy fats to keep you energized throughout the morning!

Healthy Lunch Ideas

For lunch, pack meals that are both filling and nutritious:

• Quinoa Salad: Mix quinoa with cherry tomatoes, cucumber, feta cheese, and a drizzle of olive oil.
• Turkey and Veggie Wraps: Whole-grain wraps filled with turkey slices, hummus, and assorted veggies.
• Chickpea Buddha Bowl: A combination of chickpeas, roasted sweet potatoes, and kale, drizzled with tahini dressing.
• Healthy Lunch Snacks:  Crackers, cheese, turkey or ham, apple slices, baby carrots, string beans, home baked muffin.
• Pasta Salad:  Mix cooked pasta (gluten free if needed) with cherry tomatoes, cucumbers, mozzarella balls, and a light vinaigrette dressing.

Calming Practices for Anxiety

To combat anxiety, consider simple energy balancing techniques that can be practiced anywhere:

• Deep Breathing: Take slow, deep breaths to calm the mind and reduce stress.  There are plenty of videos online that one can learn from, master, and repeat each night.
• Grounding Exercises: Stand barefoot on grass or sand to connect with the earth and release tension.  Putting your hands on a tree in your yard is also an easy way to ground.
• Guided Meditation: Use apps or online resources for short, guided meditation sessions to center your thoughts.  If doing this in bed, be sure to wear blue light blocking glasses which can be purchased in yellow or red.

Calming Anxiety & Fear

Calming anxiety and fear begins with understanding that these emotions, while natural, can sometimes become overwhelming and disruptive. Energy Healing offers a gentle and holistic approach to addressing these feelings by focusing on the body’s energy fields.

This practice involves techniques such as The Emotion Code™ and The Belief Code™ which aim to release trapped imbalances and harmonize the energy flow within the body. By doing so, energy healing can help release specific trapped emotions and negative energies that contribute to anxiety.  Energy Healing can also decode where negative energies are coming from, including specific people.

The subconscious mind never lies.  If your child is being bullied at school by a specific person, this energy can be released, creating stronger energetic boundaries that strengthen your child’s overall energy field.  Your child can then begin to energetically separate from persons who are behaving unfavorably, gaining an inner peace and solid energetic aura that better shields them.

As these blockages are cleared, individuals often experience a sense of relief and calmness, allowing for a more peaceful state of mind. This process of Energy Healing not only alleviates immediate anxiety but also fosters long-term emotional resilience, promoting overall well-being and inner peace.

Wind Down Activities: Unplug and Unwind

In the evening, it’s important to transition from the day’s chaos to a state of relaxation. Replace screen time with creative and calming activities:

• Creativity & Reading: Spend time drawing, painting, coloring, or reading a favorite book to unwind.
• Bathing Time: A warm bath with essential oils can soothe the body and mind.  Lavender mixed with Magnesium Flakes works well in a bath or a foot soak.
• Yoga or Pilates: Gentle stretches and poses help release physical tension and promote relaxation.
• Self-Care: Dedicate time to skin and dental care routines as a form of self-love.  Teach your children how to properly care for their physical bodies.
• Prayer & Mindfulness: Reflect on the day with gratitude and set intentions for tomorrow.  Give each of your children a dedicated journal for bedtime reflection.  MIndfulness is equally as important as physical self-care.

For a comprehensive wind-down routine, allocate about 30 to 60 minutes each evening. This allows ample time to engage in various activities, ensuring a restful night’s sleep.

Essential Activity:

Start with planning your morning routine.  Set up your smooth morning flow process, the night before.  Write your plan down, and modify that plan as needed.

Next, plan your evening wind down routine that supports not only yourself, but set up individual plans for each child.  Co-create and write down the plan for each person in the family, and modify as time goes on, as needed.

By embracing these strategies, the back-to-school transition can be a time of joy and renewal. With balanced nutrition, stress-relief practices, and calming evening routines, you can create a harmonious start to the school year for yourself and your family. Wishing you a successful and serene back-to-school season!