Hello Healthy Hub Fans!

As the summer sun sets and the back-to-school season begins, it’s the perfect time to refocus on health and wellness for teachers, staff, parents, and families. This month, we’re here to support your smooth transition into the new academic year with fresh tips, recipes, and wellness trends designed to keep you energized, strong, and balanced. Let’s dive in and make this school year your healthiest yet!

Reflect & Set Your Health Intention

Take a moment to ask yourself: What’s one healthy habit you want to establish this school year?​
Whether it’s packing nutritious lunches, prioritizing sleep, or carving out family movement time, identifying your goal is the crucial first step toward success.

Mindful Movement Breaks

Recent wellness trends emphasize the power of mindful movement to reduce stress and improve focus—perfect for busy school days. Incorporate short 3-5 minute breaks during study or work sessions to:

• Stretch gently while focusing on your breath
• Practice simple yoga poses like cat-cow or seated twists
• Engage in grounding exercises like foot rolls or ankle rotations

These mini breaks can boost mood, reduce tension, and enhance productivity for both adults and kids.

Back-to-School Health Tip: Smart Meal Prep for Busy Families

Meal prepping remains a game changer for stress-free, nutritious eating. Try these updated strategies:

• Batch cook versatile proteins like grilled chicken or lentils to mix and match throughout the week
• Use colorful, seasonal produce to keep meals vibrant and nutrient-rich
• Prep snack bags with nuts, seeds, and dried fruit for quick energy boosts
• Engage kids in meal prep to teach nutrition and build healthy habits

Protein-Packed Breakfast Muffins with a Twist

Start your mornings calm and energized with these easy muffins—now with a boost of turmeric for its anti-inflammatory benefits!

Ingredients:

• 6 eggs
• 1 cup spinach, chopped
• 1/2 cup bell peppers, diced
• 1/4 cup almond flour
• 1/4 cup feta cheese
• 1/2 tsp turmeric powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C).
2. Mix all ingredients in a bowl.
3. Pour into muffin tins (about 12).
4. Bake for 20-25 minutes.
5. Enjoy grab-and-go breakfasts all week!

Immune Boosting Essentials for the School Year

Keep your family resilient with these updated immune-support tips:

• Prioritize colorful fruits and veggies rich in antioxidants
• Incorporate probiotics through yogurt or fermented foods for gut health
• Maintain hydration with infused water (try cucumber, lemon, or mint)
• Practice good hand hygiene and consider adding a vitamin D supplement during darker months

Quick Exercises for Busy Days

For those juggling multiple roles, short but effective workouts can keep you energized:

• Squats, push-ups, mountain climbers, lunges, and glute bridges (3 sets each)
• Add foot health exercises like toe raises and marble pickups to maintain flexibility
• Try standing desk stretches: neck rolls, shoulder shrugs, wrist flexes, and ankle rotations

Build Your Support Circle

Connection is key to wellness. Try these ideas to nurture social health:

• Start a walking buddy system with friends or colleagues
• Share a healthy meal with someone you care about
• Join or create a local or online wellness group for motivation and accountability

Lemon Herb Chicken with Roasted Veggies

A perfect anti-inflammatory meal for busy evenings:

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 1 lemon, juiced
• 2 tsp dried oregano
• 1 tsp garlic powder
• Salt and pepper to taste
• 2 cups broccoli florets
• 2 cups cherry tomatoes, halved
• 1 red bell pepper, sliced
• 1/4 cup feta cheese (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
3. Brush chicken breasts with mixture on a baking sheet.
4. Arrange veggies around chicken.
5. Bake 25-30 minutes until chicken is cooked and veggies are tender.
6. Sprinkle feta cheese before serving if desired.

Join Our Community & Thrive

What’s your biggest back-to-school health challenge? Share it in our Facebook group—your question might be featured in an upcoming newsletter!

Share your progress in our Facebook group "Choose HEALTH & JOY"!

Stay healthy and inspired,

Dr. Anna Crisostomo

The Health Hub Team

PS. Did you know there is a simpler way to ensure you get all the colors of the rainbow in your system? Check this out!

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