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Back-to-School Survival Guide For Busy Parents


Summer is coming to an end too soon (or too early depending on your experience), and this means it’s time to prepare the little ones for the new school year. Many children feel nervous about the changes associated with the new term, such as new classroom, new friends, new teachers and new subjects. Start planning early and involve the kids in the back-to-school transition so both you and the kids can ease back into the regular schedule while keeping the stress level in check. Here are a few practical tips to help you and your family transition into a new routine with ease.


Keep The Fun Going

It’s so easy to get wrapped up in the day-to-day hustle and forget about having fun. It doesn’t have to be that way…


Kitchen Fun

Refined sugar blocks immune-supporting vitamin C from the body and steals calcium from the bones. It’s disappointing to see that a lot of shelf-stable choices are still chock full of refined sugar and additives. Making your own snack in advance can be rewarding for your budget and your family’s health in the long run. From my experience, getting kids involved in making their own snacks is a great way to motivate them to eat healthy.

Here are 3 quick, filling and nutrient-packed recipes that you can involve your little ones in.


Yes, kids can enjoy keto-friendly recipes, too. The healthy fats and fibre in this recipe is a great way to help your kids avoid the rapid changes in blood sugar levels, which can affect their activity levels and ability to focus. Monk fruit is generally safe for everyone according to the FDA, including pregnant women and children.

How to involve the kids?

The kids will have lots of fun shaping the dough into bite-sized snack balls. No baking required!



A chocolate shake with a full serving of greens? This is recipe is great for the whole family.

How to involve the kids?

Make this recipe ahead in multiple batches. I recommend prepare enough for 2 days. The kids can help portion out the dry ingredients into mason jars. In the morning, all you have to do is tossing the prepared ingredients into the blender and adding liquid ingredients when you are ready to blend.



This granola is packed with immune supporting superfood and brain boosting healthy fats. This recipe is a staple in my household and it’s so much cheaper than the healthy granola options at the store.

How to involve the kids?

The spices and superfoods are added after the granola is baked. The kids can be in charge of adding the finishing touches and portion them out into air-tight jars.



Outdoor Fun

Take advantage of the last bit of sunshine before the rainy days hit! According to the National Institute of Health, physically active children have better bone density than their sedentary counterparts. Our bones density continues to increase into our twenties. Known as the sunshine vitamin, vitamin D from sun exposure is needed to promote absorption of calcium in the gut, and helps maintain adequate calcium and phosphate concentrations in the bloodstream to enable bone mineralization. To quantify how much vitamin D you need: approximately 25 minutes of sun exposure per day will generate enough to maintain healthy bones.

How to involve the kids?

Make an exercise plan with your kids and update the plan every few days to keep active into the winter months.


Build A Strong Immune System For Your Kids


  1. Proper Hand Washing

Proper hand washing is definitely the best way to keep pathogen from getting into our body. But if you are in a rush, or use public transit frequently, we have a few natural alternatives made with essential oils that could effectively keep the bad bacteria at bay.

  1. Children’s Immune Glycerite

This immune booster works specifically to calm the nervous system and strengthen immunity in the upper respiratory tract. The formula is suspended in a sugar-free, alcohol-free vegetable glycerine base, so it’s suitable for children.

  1. Mykind Organics Vitamin C Spray Orange Tangerine 

Vitamin C is a highly effective, anti-inflammatory nutrient for the immune system. This delicious vitamin C spray is made from organic fruits, without corn or artificial sweeteners. One dose is enough to meet the vitamin C requirements of a growing body.

  1. HMF Fit For School Probiotic

It’s so important to safeguard the microbiome, because 70% of the immune system is in our gut. This formula helps to strengthen gut immunity with strains that crowd-out bad bacteria. This formula also contains vitamin D, which helps to mobilize immune cells to attack pathogens.

  1. Make fruity water together

Adding frozen berries, cucumbers, lemon slices to school water bottles is a fun way to motivate the kids to keep hydrated. Not getting enough water immobilizes the immune cells that line the mucous membrane in our respiratory tract so they can’t swim to fight the incoming pathogens.


 Pamper Yourself


Self care is one of the best things you can do for yourself and your kids, because keeping stress levels down is the foundation for good health. This could be as simple as a enjoying a piece of high-quality chocolate, taking a walk, or booking an appointment with a practitioner to figure out your health and nutrition.

Check out what our health centre has to offer : http://www.finlandiahealthcentre.com/health-centre/




Author Bio

Tahlia Sage (Bsc. Food, Nutrition & Health, Certified Nutritional Practitioner) is the founder of Sweet & Savoury Health, instructor, and wellness educator.

Her coaching practice helps clients achieve their wellness goals by embracing functional foods and healthy lifestyle changes. Tahlia’s own health challenges and weight issue prompted her to pursue an education in nutritional science and holistic nutrition. Tahlia empowers her clients to regain balance with easy, concrete steps.

For more fresh wellness tips, visit her blog at sweetandsavouryhealth.com and Instagram @sweetandsavourylife.



“Children.” Linus Pauling Institute, 15 May 2018, lpi.oregonstate.edu/mic/life-stages/children.

“Hyperactivity and Sugar: MedlinePlus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, medlineplus.gov/ency/article/002426.htm.

“Osteoporosis: Peak Bone Mass in Women.” National Institutes of Health, U.S. Department of Health and Human Services, www.bones.nih.gov/health-info/bone/osteoporosis/bone-mass.

Sharf, Sigal. “When Is Back To School Anxiety A Problem?” Anxiety.org, 2 Apr. 2013, www.anxiety.org/back-to-school.