Healthy & Whole At School
Dr. Karen Spencer Dees, PhD, Holistic Board Certified

Getting back to school is an exciting, and sometimes stressful, experience. Everything is new: new schedules, new teachers, new rules, new assignments. This time is especially important to pay attention to diet and plan meals that will literally make an impact on your child’s ability to pay attention, focus their thoughts, maintain their behavior – all of which impacts their grades and overall school experience.

To that, below are good examples of balanced meals to empower your kids for a powerful school year.

Back-to-School Breakfast:

Oatmeal, chopped almonds, chopped dried fruits + drops of stevia

Yogurt, granola, Sunrider’s Vitafruit

Eggs, spinach, onions, 1 piece of high-fiber toast (3 to 4 grams per slice)

Quick High-Nutrition Breakfast: 1 cocoa or strawberry Sunrider Vitashake, favorite frozen berries, 1 Tablespoon Vitafruit, 1 HerbCal, 1 scoop of Sunrider’s Alpha 20C (feeds immune system)

Pancakes: Whole-Grain Pancakes, topped with fresh organic yogurt and chopped fruit

Good beverages: water, sparkling water, 100% fruit juices (in moderation), green tea

Back-to-School Lunches

Sandwich on whole-grain bread: chopped hormone-free chicken, spinach piled high, mustard or mayonnaise. Throw in some dried cranberries for an added zip and extra benefits.

Colorful chopped salad: chopped beets, corn, spinach, bell peppers, broccoli and carrots with your child’s favorite organic dressing and chopped lunch meat (nitrate/nitrite free).

Yummy Nutritious Wrap: pile high our child’s favorite veggies and nitrate/nitrite free meat in a sprouted tortilla wrap or brown rice tortilla – add hummus for added moisture and taste. Hummus comes in a variety of flavors to add zip.

Back-to-School Dinners

Feed the Mind: Fish (Salmon, Halibut, Red Snapper, Herring, Sea Bass, Trout,..), brown rice, steamed broccoli with organic cheese on top

Ole! Mexican Dinner: prepare chopped topping of tomatoes, onions, cilantro, corn, black beans and organic cheese. Steam organic corn tortillas and let each child build their own soft tacos.

Family Fun Treat: Turkey hot dogs on whole-grain buns loaded with favorite chopped vegetable toppings (organic cheese, onions, chopped bell peppers, chopped tomatoes,.. ) + organic French fries.

Before Bed Snack:
Warmed non-dairy milk (almond, oat, rice) + Sunrider’s Sunnydew (stevia) and a scoop of Sunrider’s Nuplus

Need more ideas? The Best of the Food Groups is a great resource for putting together meal combinations that empower your children nutritionally to have a good school year.

To order Sunrider foods and beverages from Dr. Dees: 978-443-3039 or DrDees@comcast.net

To Sign Up to order Directly from Sunrider: http://opp.sunrider.com/DrKarenSpencerDees/

Karen Spencer Dees, Ph.D.

Karen Spencer Dees, Ph.D.
Board Certified Holistic Nutrition
www.karenspencerdees.com
http://opp.sunrider.com/DrKarenSpencerDees/
978-443-3039