Week 2: Fuel for Summer Fun
Now it’s time to put this week’s wellness ideas into action! These simple ideas & activities are designed for families to explore, create, and enjoy together.
Choose what works best for your family and have fun along the way.
Nutrition Ideas & Recipes 🍓🥗
Simple, nourishing foods can help support our bodies through every season of life. These recipes and ideas are designed to make healthy eating approachable, enjoyable, and easy to include in everyday family routines.
Try them together, make adjustments that work for your family, and have fun exploring new favorites!
Berry Boost Smoothie
This refreshing smoothie is a simple way to fuel busy summer days. Packed with fruit, protein, and ingredients that support lasting energy, it's perfect for breakfast, a post-activity snack, or a quick afternoon pick-me-up. Invite your kids to help measure, pour, and blend—it’s a fun way to build healthy habits together while creating a delicious family favorite.
Ingredients:
2 cups frozen mixed berries
1 cup Non-fat plain greek yogurt
2 ripe bananas (fresh or frozen)
Optional: 2 tablespoons nut or seed butter, like almond or peanut butter
INSTRUCTIONS:
In a high speed blender, add your berries, bananas, nut butter (if using), and greek yogurt.
Blend on high speed for about 30 seconds to 1 minute, or until thoroughly mixed.
Pour and enjoy!
VARIATIONS:
Make it green: Throw in a handful of spinach or kale.
Add a protein boost: Add 1-2 scoops of your favorite protein powder.
Add healthy fats: Blend in 1-2 tablespoons ground flaxseed or chia seeds.
Make it dairy-free: Use your favorite vegan yogurt or use your favorite plant milk (milk will make the smoothie a bit thinner).
Recipe adapted from crystalkarges.com and loveandlemons.com.
Fun Ways to Stay Hydrated
Add fruit slices (such as berries, lemon, or orange) for extra flavor
Let kids decorate their own reusable water bottle so it feels special and encourages them to use it
Create a “water check” routine before heading outside or starting activities
Making Movement a Family Habit
This week we’re turning exercise into a game! Try out a kid-friendly workout video that mixes movement, music, and imagination to get everyone active together. It’s designed to feel like play—not a workout—so kids can follow along, have fun, and build coordination and strength at their own pace. As with any activity, make sure the space is clear, movements are done safely, and kids take breaks as needed.
Credit: @Pregnancy and Postpartum TV
For more of their content, click here!
Other great ways to keep moving this week include backyard games like tag, obstacle courses, or scavenger hunts, bike rides or family walks, swimming, dance parties in the living room, and visits to the park. The goal is simple: move more, laugh more, and enjoy being active together.
Mindful Eating & Body Awareness
This week, families will begin practicing noticing how food feels in the body.
Before eating, try asking:
Am I hungry, full, or somewhere in between?
After eating, reflect gently:
How does my body feel?
Do I feel energized, calm, or still hungry?
There are no right or wrong answers — just awareness.
Mindful eating helps children (and adults) build a stronger connection with their body’s signals over time.