Back to School: Nutrition Tips & Recipes!

Believe it or not, our summer is winding down and many of us are returning to in-person work or school. This can feel overwhelming for a lot of different reasons as we navigate into this “new normal”. I am starting my Master’s degree this fall and with that comes a new schedule + less time to cook meals! With that being said, here are some tips and recipes to help you ease into a new routine or maybe to help refresh!

Hydration:

Investing in a BIG water bottle or to-go cup is such a helpful way to have water on you all day to keep you hydrated and your mind CLEAR. We love Hydro Flasks and Simple Modern cups as environmentally friendly options to keep us hydrated at home and on the go!

            TIP- adding in cucumbers, berries, lemons or limes is a fun way to add some versatility if you are someone who finds drinking water tedious!

Make your mornings easier with these meal prep options!  

At HSH we are HUGE overnight oat fans for several reasons. They are filling and satisfying, super customizable, and easy to make in advance. These are especially great for those suuuuper early mornings when having a satisfying breakfast seems nearly impossible.

Blueberry Honey Overnight Oats

           - ½ Cup Old Fashioned Oats

           - ½ Unsweetened Vanilla almond milk (any milk works)

           - 1 tbsp peanut butter

           - 2 tsp honey

            - Cinnamon- about a tsp

            - As much or as little berries as you prefer in oats- try a handful

            - 1 scoop of vanilla protein- chocolate works too!

            - Top with coconut flakes in the morning or sliced almonds- heat them or eat them as is from the fridge!

If you are more of a savory person in the morning, Egg Cups are another fave at HSH! Another option that you can make totally own. All you’ll need is a cupcake tray, eggs, and whatever you love to add in a typical omelette! We love adding TONS of colors! To make preheat your oven to 350 and cook for 15 to 20 minutes. Depending on how many you plan to make, use the number of eggs necessary, but using a dozen will get you the most prep for the week!  Here are some ideas to add to your eggs!

            -spinach

            -bell peppers

            -kale

            -tomatoes

            -sweet potatoes

            - ham

            -turkey bacon

            -mushrooms

            -any and all CHEESE

Season with salt and pepper or Everything But the Bagel and enjoy with ketchup or hot sauce on the go! We love enjoying with an English Muffin or toast too!

Meal Prepping or Item Prepping saves you TIME and makes your life EASIER and that is what we are all about here at HSH!

Sometimes our days get so busy, that a satisfying meal is not always something we prioritize. But at HSH, we know ignoring hunger cues, or skipping meals results in overeating later on. Lunch tends to be the meal that might get sacrificed once the work day is in swing! Here’s some ways to be set up for lunch (and dinner!) at the top of the week!

Sheet Ban Bakes:

This is the perfect make ahead option that can be used all week for B, L, and D. We suggest incorporating protein and carbs on your trays to be set for your week and mix and match as you go along, adding different sauces and seasonings. Here are some ideas to make ahead on your sheet pan bake!

PROTEIN:

            -chicken sausage

            -chicken thighs

            -chick breasts

            -tempeh

            -tofu

VEGGIES:

            -red onion

            -sweet potato

            - russet potato

            -broccoli

            -peppers

            -string beans

            -butter nut squash

With the sheet pan prepped food, the possibilities are endless. Add a grain or a carb and set yourself up for a successful week of meals. Some options to make with the sheet pan combos could be, fajitas, rice bowls, wraps, sandwiches (paninis are such a satisfying dinner option- think leftovers for lunch!). All of these options are possible and are ACHIEVABLE through being prepared.

Start here:

Prep 1 protein + 1 Carbohydrate + Veggies of choice! Have your favorite sauces and spices on hand to add flavor and fun.

• an example would be: Prepping ground chicken (1/2 with taco seasoning & 1/2 with marinara sauce), cook pasta and have frozen rice in the freezer to use as a easy carb option, pre-slice veggies or purchase frozen for quick cooking (we love throwing them in the air fryer)! Throw together ingredients to make two meals: taco and pasta bowls!

  • Item prepping can be as simple as cleaning and cutting strawberries when you bring them home from the store, so you do not have to do any work when you want to include berries with your meal or snack.

We talk about how this kind of prep we encourage at HSH is not to make food boring, and restrictive, but rather to set yourself up for success during your busy week and to keep OPTIONS available. We encourage you to add in your favorite seasonings, and trying new ones to keep yourself excited about food.

XOXO Have the BEST school year!

Liz

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Hi! I’m Liz, Intern at HSH and I’m SO happy you’re here! I am a current nutrition student, food fanatic, fitness lover- and hopeful RD to be. I can’t wait to connect and share all things food, fitness and feeling great just as YOU are!

Learn more about me and the HSH offerings here.