Back to school, healthy habits and staying on track.
As we head back to school and into cold and flu season, it’s a great time to get organized and refocus on healthy habits. Planning ahead is one of the best ways to stay on track with both nutrition and fitness goals, especially when life gets busy.
When packing lunches for work or school, aim to include all three macronutrients: protein, low-glycemic carbohydrates, and healthy fats. Add a variety of colourful fruits and vegetables for important vitamins, minerals, and antioxidants that help support overall health and a healthy immune system.
For snacks, keep convenient low- to no-sugar options on hand, such as fresh fruit, nuts and seeds, vegetables with hummus, or protein-rich snacks.
Foods to Include for Immune Support. Think “eat the rainbow” and aim for a variety of colourful, nutrient-dense foods:
Oranges & citrus fruits - vitamin C
Red peppers - vitamin C & antioxidants
Strawberries - vitamin C & antioxidants
Blueberries & other berries — antioxidants & fibre
Leafy greens - vitamins A, C & folate
Broccoli & cruciferous vegetables — antioxidants & protective compounds
Avocado - healthy fats & fibre
Salmon - protein & omega-3 fats
Garlic & onions - beneficial plant compounds
Flaxseeds - fibre & healthy fats
Green tea - antioxidants
Turmeric - antioxidant & anti-inflammatory compounds
Taking a little time each week to plan your meals, snacks, and workouts can make healthy choices easier and help you stay consistent, even when your schedule gets busy.
A few simple ways to stay organized:
Make a grocery list before heading to the store.
Plan your meals and snacks for the week ahead.
Prep a few ingredients in advance to make meals easier during busy days.
Keep easy, nutritious snacks on hand for when you’re short on time.
Don’t be afraid to take shortcuts! On particularly busy weeks, options like bottled sauces and dressings, bagged greens, frozen vegetables, or pre-cut fruit can save time and make healthy eating more manageable.
Schedule your workouts into your week just like you would any other appointment. If you require any assistance with keeping on track this back-to-school season, please do not hesitate to reach out to our Holistic Nutritionist. Below is a helpful link to Fullscript, an online supplement dispensary for all of your adult and children cold and flu season needs. There is a 10% discount added for first time orders!
Meet our Nutritionist
Lauren Webber, CNP is the Holistic Nutritionist at Elevate Training, Health and Wellness. After transforming her own health through nutrition education starting at age 15, she’s passionate about helping others build balanced, sustainable habits. Lauren takes a holistic approach—looking beyond food to support overall wellness and lifestyle.
For more information on meal planning and nutritional guidance, please contact us.