The days of preparing for our littles to head back to school are upon us (or perhaps have already started for some). While you have probably already tackled the school supplies list, but do you have your back to school wellness list? Heading back to school means being exposed to more germs + otherwise unsavory chemicals in close quarters. Not necessarily something to be over-alarmed about but being aware + proactive doesn’t hurt.
To help with this never-ending battle of “sick days” I have rounded up a few products, tips + tricks that we use throughout the school year to stay as healthy as possible + limit exposure to harmful chemicals. There’s a link to more reading at EWG on this at the end.
{This post contains affiliate links which help keep the blog running + may result in a small commission for me but at no extra cost to you. A portion of all affiliate income is donated to a variety of charities. You can read more about our Giving Back mission here}
MORNING WELLNESS:
DENTAL HYGIENE
It’s important to get our kids in the bait of brushing their teeth since bacteria lurk in even the smallest mouths + can cause cavities. To avoid kids getting toxic fillings, having good oral hygiene habits is the first step in protecting them from unnecessary toxins. When choosing a kids toothpaste, skip the traditional “fun” ones like Colgate + Crest that contain numerous chemicals such as SLS + triclosan. You can read more about chemicals in kids hygiene products in an article from EWG here. You can also go on EWG and search for kids toothpaste. We like Jack ‘N’ Jill Toothpaste.
QUICK + HEALTHY BREAKFAST
Banana + Egg Pancakes
A friend told me about + turned me on to these incredibly simple pancakes. This banana + eggs pancake recipe is super easy to make + if doubled can yield extra pancakes to store in the fridge for a couple of days. They are almost crepe like + easy to roll up + take with you on those hectic mornings. TIP: Try adding some cinnamon, nutmeg or pumpkin pie spice or apple pie spice to the mixture!
Egg Souffle Cups
Another make-ahead + reheat healthy yet quick breakfast are these egg souffle cups. If your kids aren’t into peppers (like mine) try some shredded carrots. These are a great way to get protein + veggies into their little bodies without TOO much of a fight.
Pancake Muffins
A crowd favorite around here the pancake muffins can also be made ahead (can you tell I hate making breakfast?) I like to use Arrowhead Mills sprouted grains pancake mix then add in blueberries or THESE chocolate chips.
Kodiak Cake Muffins
When I’m too exhausted to make things from scratch, which is more often than I would like to admit, this is my go-to brand for muffins + pancakes. The kids love them + I can feel good about giving them muffins that are packed with protein + whole grains. A lot of time I also sub out the recommended ingredients…almond milk instead of regular + applesauce or avocado oil for the required oil. If using applesauce it does yield a denser muffin but the measurement is the same as the oil would be. 1 cup of oil = 1 cup of applesauce.
Probiotic Smoothie
I have not tried this yet but have really been wanting to give the kids kefir as a probiotic. The other day I made a smoothie they devoured + it was just a cup to cup + a half of frozen strawberries + one banana with about a cup and a half of oat milk. I would like to switch out the oat milk for kefir to give them a boost of probiotics on non-supplement days. I’m going to check with the pediatrician about giving them kefir + if he says good then it’s game on.
SUPPLEMENTS
Supplements can really help with back to school wellness. We don’t do supplements every day but during the first few weeks of school, change of weather + cold/flu season I like to up the ante in the supplement department a bit. Sometimes I’ll do every day during these high risk times but mostly supplements are an every other day occurrence.
Elderberry Gummies: We only use this when the kids are sick or an illness is going around. They’re not cheap so I am aiming to make my own gummies this year with THIS elderberry syrup recipe I used all last year. It really helped cut down on the amount + length of sickness. You can get the gummy molds HERE.
Mutivitamin: Every other day or so usage because ideally they should be getting nutrients from their diet. Vitamins should be taken with food + full glass of water since different vitamins have different solubility properties. Taking vitamins with food also helps to coat the stomach + prevent upset. Vitamins A,D, E, K are fat soluble + need some sort of fat to be taken with them for absorption. These are also vitamins which build up in the body + can lead to vitamin toxicity so monitoring consumption is important. Vitamins C + E are water soluble + much more easily excreted.
Pre- + Probiotics: Keeping the gut healthy means keeping the body healthy + ready to fight off infections. But too much of a good thing can be bad. Taking probiotic supplements too often can lead to an imbalance of gut flora which can cause digestion problems. Prebiotics help with feeding the probiotics but here is not a ton of research on either item so I keep the usage at minimum unless we are fighting a stomach virus/discomfort or have needed to take antibiotics.
**AS ALWAYS, CHECK WITH YOUR PEDIATRICIAN/PHYSICIAN BEFORE BEGINNING ANY SUPPLEMETS, ESPECIALLY WITH CHILDREN**
SCHOOL DAY WELLNESS:
Back to school wellness also deals heavily with good hygiene habits during school day…when you’re not there to hover over them. Remind kids of the importance of washing hands, coughing into arm, not picking their nose (although it’s nearly impossible for my kids) + not putting things in mouth (also impossible for my almost 3 year old…why??!) Aside from hands + toys being germ hot spots, food storage can be another source of hidden contaminates, especially mold, mildew + chemical exposure. Providing food + beverage storage that is less likely to harbor bacteria or leech out chemicals is critical to the health of a developing child.
Exposure to molds + mildew can cause serious illness as well as lead to allergic reactions. Plastic containers, even if they say BPA free, can leech out other harmful chemicals like BPS (equally as horrible as BPA) plus repeated use can cause scratching + high heat exposure from the dishwasher can start to break down the plastic. These are my favorite non-toxic + environmentally friendly products that also save you a ton of $$ on single use products.
NON-TOXIC CONTAINERS
HEALTHY LUNCH OPTIONS
I have historically stunk at prepping food for the week for lunch + am trying to cut back on pre-packaged snacks but there are a few that are lifesavers + aren’t going out of rotation anytime soon. Here are some items I’m planning on making ahead of time + the pre-packaged ones we can’t do without.
Homemade hummus
Organic fruits + veggies
Wholesome Crackers
Yogurt
Organic Cheese Sticks
Made Good Snacks: Granola Bars, Mini Granola Balls, Crispy Rice Squares (SO GOOD!!)
Crockpot Chicken Salad
Check out more on healthy choices of common foods for kids HERE on EWG.
AFTER SCHOOL WELLNESS:
Home is where we have most control over tackling back to school wellness. As soon as we get home shoes come off + go in a basket by the door, hands get washed + school clothes go right in the hamper. These steps help cut down bringing germs into the house + contaminating everything.
Throughout the day kids are exposed to hidden toxins other than lurking cold germs. Pesticides on the playground, anti-bacterial hand soap (contains triclosan) + hand sanitizers, glues, coloring items, phthalates in plastics, non-organic foods + drink (especially if getting school lunches). The list goes on. Again, this isn’t to alarm anyone but just open your eyes + mind as to how much they are being exposed to in their everyday environment.
After getting changed + having a snack it’s time to go outside because let’s face it, kids do NOT get enough outside time during a school day. This allows them to get more fresh air + Vitamin D, continue to work on their microbiome + get that pent-up energy out. Then they watch some TV before dinner (it’s the only way I will actually be able to cook) then we try to keep it off for the rest of the night…for the kids at least.
This back to school wellness routine allows us to limit germs, build immune systems, release energy + keep natural circadian rhythms in check all which lead to keeping the body able to defend + heal itself.
We usually make our own hand soap with Dr. Bronner’s castille soap, a little bit of sweet almond oil + few drops of essential oils. If making your own isn’t your bag, try Puracy or Branch Basics, two amazing non-toxic products.
NIGHTTIME WELLNESS:
After dinner we do shower or bath. At least once a week, usually the end of the school week, we do a detox bath with some epsom salts + a little bit of baking soda + maybe a few drops of essential oils (Roman Chamomile or Lavender) for calming. The epsom salts help to soothe growing pains as well as pull the toxins out of their little bodies that they have been exposed to all week…illnesses, chemicals in school supplies + cleaning products from the school (all the items mentioned before). A big bonus is that it helps give a magnesium boost which is calming in itself. This is the ultimate back to school wellness routine for everyone!
EPSOM SALT BATH RECIPE
1/2c Fragrance free Epsom Salts
1tsp Baking Soda (optional)
Optional: 1-2 drops Roman Chamomile or Lavender essential oils (mix in with Epsom salts before adding to bath)
Fill tub half way with war water, add epsom salts + baking soda. Swirl with hand + have kids soak for at least 20 minutes.
We also use body care products that don’t contain SLS, synthetic fragrance, or other harmful chemicals. Adding more chemical toxins to their little bodies lowers their defenses to ward off small + major illnesses alike. Our favorite bath time products are Beautycounter, Earth Mama + The Honest Company.
Just remember, back to school wellness always starts + ends with the home. Here is a complete round up of products to stock up on for the school year. Kids will inevitably get sick + that’s OK…it’s part of building their immune system. The goal is to limit the severity of the illnesses + shorten sick time.
Further reading on chemical exposures at school on EWG.
You may also like:
