Thriving Thursday Nutrition Notes Issue 5 | Thursday, August 21, 2025

Hello there!

Johannah here—Your Kearney Registered Dietitian and Certified Diabetes Educator checking in with another edition of Thriving Thursday Nutrition Notes!

What a fun (but busy) week! For those of you with kiddos headed back to school—how’s everyone surviving?

First, to all the educators and school staff who receive this message—thank you for all you do. We sent our oldest off to kindergarten this week, and it was such an exciting milestone. Everything felt so organized and positive—you all have a way of turning chaos into calm, and I can only imagine the hours of preparation it takes behind the scenes.

As summer ends and new routines begin, things can feel a little overwhelming. New drop-off times, bus routes, school supplies, assignments, and people… it’s a lot! And if you’re on a wellness journey, this season can make it especially challenging to find the time for meal prep, movement, and self-care.

You don’t have to do it perfectly—but it can help to circle back to some of the basics. Here are a few simple nutrition tips for staying grounded during routine transitions:

Nutrition Tips for Back-to-School

1. Don’t skip breakfast. Missing the morning meal can lead to low energy, poor focus, and overeating later in the day. Keep it simple: yogurt with fruit, a protein shake, or even leftovers from dinner. It doesn’t need to be “traditional breakfast food” to count.
2. Keep snacks simple. Stock easy grab-and-go options like cheese sticks, fruit with peanut butter, yogurt squeeze packs, trail mix, or pre-chopped veggies. Convenience foods can be a helpful tool—balance is what matters most.
3. Plan realistically. Spend 15 minutes at the start of the week looking at your schedule. If Wednesday evenings are packed, plan for pizza instead of setting yourself up for guilt by aiming for a homemade dinner. Pair take-out with something simple at home, like a bagged salad.
4. Hydrate first. Start your day with water before coffee, and keep a bottle handy for drop-off, errands, or work. Encourage kids to hydrate too—especially if they have after-school practices.
5. Prioritize rest. This is often the first thing to go when time is short, yet it’s one of the fastest ways to derail healthy choices. While I won’t get back on my full “sleep soapbox” today, trust me—if you keep your sleep routine a priority, everything else (meals, exercise, focus) becomes easier.
6. Focus on progress, not perfection. Routines take time to settle in. Celebrate small wins and keep adjusting as you go. The little steps add up more than you think.

Need help prioritizing your health and wellness during a busy season? For More Information & Scheduling: Reach Out Today​

Healthy regards,
Johannah Schrader, RD, CDCES
Owner, Dietitian, and Diabetes Educator
Evergreen Health & Wellness | Kearney, MO

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Upcoming Yoga Offerings We offer a variety of classes at various times to accommodate the busiest of schedules. Next Week's Schedule: Monday, August 25th Evening Unwind | 5:30 pm Flow & Let Go | 6:45 pm Tuesday, August 26th Sunrise Flow | 6:15 am Wednesday, August 27th Intro to Yoga | 4:00 pm Power Sculpt Yoga | 5:30 pm Thursday, August 21st Power Sculpt | 6:15 am ​ Pre-registration and payment is kindly requested to ensure the best experience for all students. ONLINE CLASS REGISTRATION ​ REGISTRATION POLICY UPDATE: Effective immediately, class registration and rescheduling will be cut off 2 hours before class start time.

Scans for Cans Campaign Update In August, we planned to initiate the Scans for Cans Campaign, and it quickly became evident that there's no reason to rush this! Therefore, the goal has been adjusted to complete 100 health scans (body composition and basic lifestyle risk screening), in exchange for food donations to the Kearney Food Pantry by the end of 2025. We're still planning to host some open-house clinics at office. Exact schedule coming out soon with online sign up It's our hope that Scans for Cans speaks to you as a simple, feel-good way to take charge of your health while giving back to your community. Let’s keep Kearney nourished—inside and out.