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Back-to-School Health and Wellness Tips and Recipe

Back-to-School Health and Wellness Tips and Recipe

By Monique Costello, Instructor at The Soma Institute

For some families, the first day of school can be a shock to the system. Just getting out the door on time can be a challenge.

To cut down on that stress, it’s important to recognize that children follow their parents’ lead. If parents are stressed and not eating healthy, kids are in the same situation. We really want parents to think about their morning routine.

If you feel like you are constantly waking up behind the 8-ball, that likely means the kids are too. I suggest that parents take care of themselves first in the morning. Do something as simple as waking up and reciting the things you are thankful for. It could also mean prayer, reading, journaling, yoga or other forms of exercise. The goal is to put yourself in a position to mentally greet your children with positivity, instead of being stressed and angry because you’re late.

It’s okay to recognize that mornings, and all of the tasks that come along with them, can feel overwhelming. I suggest parents look at each task and ask themselves what can be done before the start of the week to make things easier. You may want to have your child lay out their clothes for the week on Saturday. You could also prepare breakfast for the entire week on Sunday. I have an easy egg muffin cup recipe below. It can help parents ensure the kids are having a healthy start to the day. If you make a batch over the weekend, all you have to do is warm it up before eating every morning.

Anytime Egg Cups - Makes 12 egg cups

  • 10 eggs
  • 2 tbsp dairy-free milk or yogurt
  • pinch or two of salt and pepper

Filling ideas(see note below):

  • Spinach, tomato and basil
  • Smoked salmon, swiss chard and dill
  • Broccoli and cooked sausage


  • Preheat the oven to 375 degrees.
  • Grease a 12-cup muffin tin.
  • Chop your desired filling ingredients into small pieces, and fill each muffin cup with them.
  • Use a wire whisk to beat the eggs with the milk, salt and pepper until they are light and fluffy.
  • Pour the egg mixture into each muffin cup until the liquid almost reaches the top.
  • Bake for 20 minutes or until set.
  • Enjoy immediately.

For meal prep: cool the muffin cups and store in a glass container in the refrigerator for up to 5 days, or wrap each cup individually, place into a freezer-safe bag and freeze for up to 2 months.

NOTE: Get creative with the fillings- any veggies or cooked protein works great! A little cheese can be a nice addition.