Back to School – Prepare to Prepare | Fusion Fitness Memphis

School is starting and vacation season is ending. Time to get readjusted to a schedule and rock it! Good news! This doesn’t have to be an overly stressful time for anyone! The relaxed and free summer is over but it doesn’t mean that you and your family’s wellbeing has to suffer from stress and ill-preparedness.

Your spouse and children should be involved in preparing meals, snacks, sports schedules, homework, family QT and fitness regimens. When everyone is involved, you will get less pushback and everyone will be happier.

We just need to be all the more prepared for times like this with… you guessed it…Preparation! My number one suggestion is to prepare as a family! Your spouse and children should be involved in preparing meals, snacks, sports schedules, homework, family QT and fitness regimens. When everyone is involved you will get less pushback and everyone will be happier. Plus, you will save a ton of time by working as a team.

Make sure you have plenty of fresh fruit and vegetables chopped and cut up in the fridge for when they get home. THEY WILL BE HUNGRY!!! This is what needs to be available for them instead of the chips, crackers, and snack cakes.

The key to smooth, energetic, and happy days…Meal Plan and Pre-Cook! Have your weeks planned out with breakfasts, lunches, snacks, and dinners. Remember to make your grocery list straight from your Meal Plan. Eating a nutrient-dense breakfast and packing a healthy lunch for your kids will help them through those long school days until they get home. After school snacks are no different. Make sure you have plenty of fresh fruit and vegetables chopped and cut up in the fridge for when they get home. THEY WILL BE HUNGRY!!! This is what needs to be available for them instead of the chips, crackers, and snack cakes. It will also provide them with more energy to perform better at their after-school activities/sports and conquer that homework. Back to school is a time to get out all of those kitchen gadgets that are great time savers: Crockpots, steamer pots, thermoses, storage containers, water bottles, cooler lunch boxes, ice packs, ice-pop molds, etc. Set a reasonable bedtime for all and make sure everyone gets plenty of rest and WATER. Healthy foods, rest, and water are all essential to your success.

Back to school is a time to get out all of those kitchen gadgets that are great time savers: Crockpots, steamer pots, storage containers, water bottles, cooler lunch boxes, ice packs, etc.

Get the school year started off on the right foot! If you have a plan and prepare you are more likely to stick to it!

Here is an example of a heathy afternoon snack and a quick dinner for your family to try.

Snacks

Veggie & Fruit Tray

Ingredients:

carrots

celery

bell peppers

1 tbsp homemade ranch dip (recipe below)

1 fruit serving of your choice

1 homemade oat bar (recipe below)

Homemade Ranch Dip

Ingredients:

2 tbsp dried parsley

1 1/2 tsp dried dill weed

2 tsp garlic powder

2 tsp onion powder

2 tsp dried onion flakes

1 tsp dried chives
1 tsp ground black pepper
1 tsp salt
2, 5.3 oz plain Greek yogurt
Directions:
Mix all together well and store, sealed in refrigerator.

Oat Bars

Ingredients:

1 heaping cup raisins

1/4 cup honey

1/4 cup natural peanut butter or almond butter

1 cup roasted, unsalted almonds, loosely chopped

1 1/2 cups rolled oats
1 tbsp pure vanilla extract

Directions:
Place oats, almonds and raisins in a large mixing bowl – set aside. Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the raisins to disperse throughout. Once thoroughly mixed, transfer to an 8×8 inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars.) Press down firmly until uniformly flattened – I use something flat, like a drinking glass, to press down and really pack the bars, which helps them hold together better. Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 15-20 minutes. Remove bars from pan and chop into 10 even bars. Store in an airtight container.

Breakfast

Overnight Oats

Ingredients:

1/2 cup oats (quick or old fashioned), uncooked

1/2 cup non-fat milk

1/2 cup non-fat plain Greek Yogurt

1 tsp chia seeds (optional)

1 cup fresh mixed berries or any fruit of choice

Directions:
Add oats to your container of choice and pour in milk. Layer Greek yogurt, chia seeds and mixed fruit and berries. Close with tight-fitting lid. Refrigerate overnight and enjoy in the morning!

Dinner

One-Pan Burrito Bowl
(5 servings)

Ingredients:

1 lb boneless, skinless chicken breasts, diced into bite-sized pieces

3 tbsp olive oil

1/4 cup diced yellow onion

1 cup uncooked extra-long grain rice

1, 14.5 oz can diced tomatoes, drained

1, 15 oz can black beans, drained and rinsed

Ingredients Cont’d:
1/2 tsp chili powder
1 tsp cumin
1/2 tsp garlic powder
2 1/2 cups low-sodium chicken broth
kosher salt and pepper
freshly diced tomatoes
diced green onions

Directions:
Start by sautéing onions in 2 tbsp olive oil until they start to soften. Season diced chicken with 1 tsp kosher salt and 1/2 tsp black pepper. Add chicken to pan and cook over medium high heat until chicken has started to brown. Move chicken to one side of pan, in the other side of the pan add an additional tbsp olive oil and sauté uncooked rice for about 2 minutes or just until some grains start to turn golden brown. Stir in black beans, canned tomatoes, chicken broth, garlic powder, chili powder and cumin. Bring to a simmer, cover and reduce heat to low. Cook about 20 minutes or until rice is tender. Season with additional salt and pepper as needed.