Emily Ruffino is an experience health and wellness professional. I had the pleasure of meeting her several months ago and have found her knowledge in healthy eating to be invaluable. She is not only educated in what fuels your body effectively but also what tastes good too. She is not only a food guru but in overall health and wellness as well, recently launching her brand Purelife Wellness. I am pleased to have her guest blog for me with some helpful hints for the beginning of school. We hope to have her back on the regular as a health and wellness expert for We Five Kings. Enjoy her post!
I’m Emily Ruffino, owner of Pure Life Wellness…a Wellness company focused on helping our community live a healthier life one day & one decision at a time. I am a Certified Personal Trainer & Health Coach through ACE fitness and I have a Nutrition degree and many years of experience working with clients from being the Fitness Director at Franco’s Athletic Club and now owning my own company. I’m excited to go a little more public with what I do in hopes of helping even more people live a life full of health and happiness. Check us out on Facebook, Instagram and our website.
Back-to-school is a fun time in our house this year. We’re sending our little one to school for the first time so I’m enjoying buying all the fun cute little supplies. Along with the fun of school supplies, new school clothes, and the excitement of meeting new friends, I’m sure we’ll also be faced with the sniffles and sicknesses that the little’s like to share with each other. Here are a few tips on what we will do to prep for the school time sicknesses.
Cook Healthy at Home
This is important to having success with healthy eating. Being prepared ahead of time can almost guarantee you to be successful with staying on track and feeding the family healthy meals.
Here are a few of my favorite go to items:
For on the go breakfast try some egg muffins or over night oats.
Egg muffins are super simple and delicious. Scramble a few eggs in a bowl and add your favorite veggies like peppers, onions, spinach, and mushrooms, throw in a little cheese and bake them in a muffin tin for 20 minutes on 350 degrees.
For overnight oats place ½ cup of raw oats in a jar, add sweetener of your choice, and top with nuts and fruit. Pour in ½ cup milk of your choice and place in the refrigerator overnight. They will be ready to grab in go in the morning.
Remember to Keep it Super Simple (KISS). For lunch and dinner we enjoy salads loaded with veggies, fruits, and nuts and a simple vinegar for dressing. My latest favorite is roasted beet salad with goat cheese and pecans.
We also like meats & veggies in the crockpot or Instant Pot. (If you don’t have an Instant Pot you NEED to get one!) and you can never go wrong with red beans and rice.
We live in the south so flavor is key! I love using my Wildtree seasoning blends because they are packed with flavor without MSG, preservatives, additives, and most are gluten free and organic.
Here’s what I plan to pack in the lunch box:
Cut up fruit
Veggie sticks & dips like raw zucchini & hummus or cucumbers and greek yogurt with our favorite Dill blend from Wildtree
Deli meat roll ups with cheese
Sandwiches (there’s this great new bread called Dave’s Bread and it’s loaded with nutrients)
DIY lunchables (check out mommables.com for some excellent ideas)
Make your life easy and prep your meals for dinner so that you aren’t rushing around like a crazy lady in the evening trying to “make it all happen”
There are some great company’s out there who offer services to help you simplify your life.
Some who are local to us are:
– Carpool Caterer – these are already made meals. Ready to pick up or can be delivered and are family style
– Pure Life Wellness uses Wildtree With Emily Ruffino (yep that’s me☺, check out my FB page Wildtree With Emily Ruffino as well as Pure Life Wellness for some great daily tips). With these meals you can prep them at home and are allergen friendly (that means most are gluten free, organic, no MSG, no preservatives, nut free, etc.)
– Momables.com (This is a great site for healthy school lunches and snacks)
Pack Healthy Lunches and Snacks
Load up their systems with lots of nutrients and avoid sugar and processed foods. Berries, Oranges, Kiwi, Papaya, and Grapefruit are loaded with Vitamin C and antioxidants. Did you know that Vitamin C helps trigger antibodies that help the immune system? Sweet Potato’s and Carrots contain Vitamin A which helps ward off infection. Sugar and processed foods weaken the immune system leaving the body more susceptible to getting sick.
It’s inevitable that germs will be lurking around the classroom. To help prevent sickness teach them a few tips on warding off unwanted germs. Teach them to wash their hands after using the restroom, and before lunch/snack time. Also try to avoid sharing food and drinks with friends.
Prepping for Head Lice
This sentence alone freaks me out and makes my head itch! I feel like I hear at least once a year from friends that a note gets sent home letting parents know there has been a lice outbreak…eek! It sounds like a nightmare. So I’m making sure we are doing everything in our power to keep these little creepy crawlers out of our home. I will be making a spray for our child’s hair to spray on every morning and according to wholenewmom.com it is scientifically proven to work.
Here are her 2 recipes:
Homemade Lice Prevention Spray (from www.wholenewmom.com)
-2 ounces filtered water
-12 drops of tea tree oil
(this recipe is the 1% solution that was 100% effective in the study cited above)
2 ounces water (preferably filtered)
10 drops tea tree oil
6 drops lavender oil(either Hungarian or Bulgarian)
Blend the above solutions in a spray bottle and spray on hair to coat.
No need to shampoo out.
To Prevent Lice: Spray on hair daily in the morning and/or at night. Work through entire head of hair.
To Remove Lice: Spray on hair at night and comb through dampened hair with a fine-toothed comb in the morning.
Notes on Lavender: Hungarian Lavender has a sweet scent, and Bulgarian Lavender has a more herbaceous scent. So choose according to your desire.
*Disclaimer, The information in this blog has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease.