THE BACK-TO-SCHOOL WELLNESS CHECKLIST
7 simple habits for a healthier school year
Meet Eli & Eddie
Elevated Elderberry’s newest mascots. We have created a new Digital Download featuring Eli & Eddie for kids to start creating Healthy Habits and tracking their progress throughout the week.
The backpacks are packed. The pencils are sharpened. The calendars are suddenly full again.
And just like that, our kids are back in classrooms, activities, sports, co-ops, carpools and around a whole lot more people.
Back-to-school season is a great reminder that wellness doesn't have to be complicated. In fact, some of the best things we can do for our families are the simple things we do consistently.
So before the school-year chaos completely takes over, here are 7 simple habits worth adding to your family's routine.
✓ 1. Protect Their Sleep
Sleep might not come in a cute bottle, but it deserves a permanent spot in the family wellness cabinet.
Children ages 6–12 generally need 9–12 hours of sleep each night, while teenagers need 8–10 hours.
After the late nights and flexible schedules of summer, start bringing bedtime back to a consistent rhythm.
A simple evening routine can help:
Dim the lights.
Put screens away.
Take baths or showers.
Read together.
Keep bedtime relatively consistent, even on weekends.
Sometimes supporting our kids' bodies starts with simply giving them enough time to rest.
✓ 2. Hydrate Before the Day Gets Busy
Before breakfast, backpacks and running out the door, start with water.
Kids can get distracted during the school day and forget to drink, so getting some hydration in before they leave the house is an easy win.
Keep it simple with plain water, or make it more exciting with:
Fresh lemon
Orange slices
Berries
Cucumber
Mint
And don't forget the water bottle on the way out the door. 😉
✓ 3. Put Color on Their Plates
Instead of obsessing over individual nutrients, look at the plate.
How many colors can you get on it today?
Berries, oranges, kiwi, bell peppers, broccoli, leafy greens, carrots, sweet potatoes and other colorful whole foods naturally provide a variety of vitamins, minerals and plant compounds.
And no, every meal doesn't have to look Pinterest-perfect.
A handful of berries with breakfast counts.
An orange in the lunchbox counts.
Frozen fruit counts.
Veggies dipped in something they actually like absolutely count.
Consistency beats perfection.
✓ 4. Get Them Moving
Kids' bodies were made to move.
Bike rides, sports, playgrounds, dance parties, walking the dog, jumping on the trampoline and playing outside all count.
Movement doesn't have to be another scheduled activity.
Sometimes the best thing we can do after a long school day is send everybody outside.
✓ 5. Teach the Boring Stuff That Actually Matters
Wash. 👏 Those. 👏 Hands. 👏
Especially before eating, after using the bathroom, after blowing noses and when they get home from school or activities. With 7 kids in Elevated Elderberry’s house, they have a rule that we make sure to stay consistent with, every time we come home from anywhere, even if it was a quick run to the store, all of our kids know to come in and before they do anything, they must WASH THEIR HANDS. Maybe Mom is a little bit of a germ freak, but hey, we are trying to keep the sickness and germs to a minimum around here. Ain’t nobody have time for the colds. Especially a house of 9. Once one gets knocked down, we know it is just a matter of time before everyone is knocked down.
And while we're at it:
Don't share water bottles.
Don't share utensils.
Cover coughs and sneezes.
Keep hands away from eyes, noses and mouths when possible.
These aren't glamorous wellness habits, but they're good ones.
✓ 6. Create a Daily Wellness Ritual
One of the easiest ways to stay consistent with anything is to attach it to something your family already does every day.
That's exactly how we like to think about elderberry.
Not as another complicated thing you have to remember, but as a tiny daily ritual.
Breakfast → elderberry.
Brush teeth → elderberry.
Pack lunches → elderberry.
Whatever works in your house.
Our Original Elderberry Syrup keeps things beautifully simple with organic elderberry, organic honey and organic lemon juice.
For families looking for a little more, Elderberry Syrup+ combines elderberry with aronia, black currant, lingonberry, goldenberry, mullein and astragalus.
Both are made without artificial sugars or preservatives.
The goal isn't perfection.
It's creating little habits your family can actually stick with.
✓ 7. Build the Routine Before You Need It
This might be our favorite one.
Don't wait for the school year to feel completely chaotic before deciding to prioritize your family's wellness.
Put the water bottles where everyone can find them. My humans know that when we leave the house, they better pack a water bottle, because I am not buying them a plastic water bottle while we’re out and I am not sharing mine. LOL!
Stock the fridge with easy fruits and vegetables. Grocery stores have the pre sliced ones, in variety packs. Yes, they are a little more expensive, but time is money and if it saves you some time and headache, you can invest in other tasks that need to get done. If it means you will actually serve them the fruits & veggies, DO IT!
Move bedtime earlier. We have a rule 8 is the start of our bedtime routine, we are in bed by 8:30 reading or journaling & then lights OUT at 9!
Make time to play outside. Vitamin D and exercise are essential for healthy bodies. I know I am so busy that I don’t always have time to PLAY, bring your laptop outside and work while they play.
Keep the things you use regularly stocked. I hate running out of the things we need, so I always buy in bulk.
And create routines that are simple enough to continue even during your busiest weeks.
Because wellness doesn't have to mean doing everything.
It means doing the little things consistently. We want SMALL, ACHIEVABLE goals!
Your Back-to-School Wellness Checklist
Consistent sleep schedule
Water bottle filled every morning
Colorful whole foods throughout the day
Daily movement and outside time
Regular handwashing
A simple daily wellness ritual
Elderberry stocked in the fridge
That's it.
Seven simple things.
No impossible morning routine. No 37-step wellness protocol. No expectation that you're going to suddenly become the parent who meal-preps color-coded lunches every Sunday.
Just a few intentional habits that can become part of everyday family life.
And if one of those little rituals happens to involve a delicious spoonful of elderberry?
We know a small business. 😉💜
Frequently Asked Questions
When is the best time to start a back-to-school wellness routine?
Before school starts is wonderful, but there's no magical deadline. The best time to create healthier family habits is whenever you're ready to make them sustainable. Start with one or two changes and build from there. We like to encourage at least 4 weeks before school starts, but we understand that sometime that is not possible. So, as soon as you can start, START!
How much sleep do school-aged children need?
Children ages 6–12 generally need 9–12 hours of sleep per 24 hours, while teenagers ages 13–18 generally need 8–10 hours.
What are some easy whole foods to add to a child's lunch?
Try berries, citrus, apples, kiwi, sliced peppers, carrots, cucumbers, yogurt, nuts or seeds when appropriate, cheese, eggs and other foods your child already enjoys. Healthy doesn't have to mean elaborate. We want to reduce our sugar intake and increase the good stuff.
How can I make a wellness routine easier to remember?
Attach the habit to something your family already does every day. For example, keep your child's water bottle near their backpack or make elderberry part of breakfast or the bedtime routine.
What's in Elevated Elderberry Original?
Our Original Elderberry Syrup is intentionally simple: organic elderberry, organic honey and organic lemon juice, with no artificial sugars or preservatives.
What's the difference between Original and Elderberry Syrup+?
Original keeps things simple with elderberry, honey and lemon juice. Our Elderberry Syrup+ adds aronia, black currant, lingonberry, goldenberry, mullein and astragalus for families who want our expanded blend. Almost double the ingredients, more nutrients and only a few dollars more. It is our best seller and if I was suggesting one over the other, it would be our PLUS BLEND. As of 8/28/26 we are sold out of our PLUS BLEND. With a restock date of 9/1/2026. Purchase now and it will ship out soon
Can I subscribe so I don't have to remember to reorder?
Yes! Elevated Elderberry subscriptions can be scheduled bi-weekly, monthly or bi-monthly. Subscribers save on their orders, and subscriptions can be skipped or canceled when needed. The most popular subscription is our Fire Cider & Elderberry Syrup Plus. Elderberry has been studied all the way down to the cellular level. Laboratory research has found that compounds in black elderberry can interact with viruses and inhibit viral entry or replication, while other research has demonstrated effects on immune-cell signaling. Fire Cider takes a different approach, bringing together whole-food ingredients, roots, herbs and spices traditionally used in everyday wellness. Together, they make a beautifully complementary addition to a daily wellness routine.*
Creating healthy habits for our littles.
We just made it super easy. Download. Print. Laminate. Track. Grab yours here.
Keep Your Family's Wellness Routine Simple
School schedules are complicated enough.
Your wellness routine doesn't need to be.
Sleep. Hydrate. Eat real food. Move your body. Wash your hands. Create a few little rituals you can actually maintain.
We'll keep making the elderberry. 💜
SHOP ELEVATED ELDERBERRY → AND SAVE BY SUBSCRIBING
NEW PRODUCT ALERT
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NEW PRODUCT ALERT 〰️
PLEASE NOTE: THIS IS A PRE-SALE ITEM, PRICED AT OUR PRE-SALE SALE PRICE OF $70 + TAX/SHIPPING IF PURCHASED BEFORE 09/13/2026. PRICE INCREASES TO $85 + TAX/SHIPPING AFTER 9/13. ALL ITEMS WILL BE READY TO SHIP OR BE PICKED UP MID-END OF OCTOBER. WE WILL SHIP CHRISTMAS GIFTS DIRECTLY TO THE RECIPIENT CLOSER TO CHRISTMAS. IF YOU HAVE ANY QUESTIONS ABOUT THIS PRODUCT AND OR PURCHASING PROCESS, PLEASE REACH OUT TO SUPPORT@ELEVATEDELDERBERRY.COM OR TEXT 719-370-4448. THERE ARE A LIMITED SUPPLY OF 250 BOXES AND SALES OPENED 08/13/2026. BOXES CAN BE PURCHASED DIRECTLY THROUGH OUR WEBSITE OR THROUGH OUR ORDER FORM.ORDER FORMS MUST BE FILLED OUT REGARDLESS OF HOW YOU PURCHASE. YOUR ORDER IS NOT CONSIDERED COMPLETE UNTIL PAYMENT & ORDER FORM ARE RECEIVED.
🎄 Elevated Elderberry Holiday Wellness Gift Box
Over a $90 VALUE This is a Pre-Sale item. Presale SALE ends September 13th and prices increase 9/14
Give the gift of wellness this Christmas. ❤️
Our limited-edition Holiday Wellness Gift Box was created to make gifting something thoughtful, intentional, useful, beautiful, and made with love easy.
Each box is packed with Elevated Elderberry favorites, a few special extras, and everything you need to send a little wellness directly to someone you love — or keep one for yourself. 😉
🎁 EVERY HOLIDAY WELLNESS GIFT BOX INCLUDES:
✨ 4 oz Original Elderberry Syrup
Our classic elderberry syrup made with simple, thoughtfully selected ingredients.
All organic ingredients, sourced locally from other small businesses when possible.
Ingredients: Elderberry, Honey, Lemon Juice
✨ 4 oz Elderberry Plus
Our elevated blend featuring elderberry alongside additional berries and herbs.
All organic ingredients, sourced locally from other small businesses when possible.
Ingredients: Elderberry, Aronia, Black Currant, Lingonberry, Golden berry, Astragulas, Mullein, Honey, Lemon Juice
✨ 4 oz Fire Cider
Our bold, handcrafted Fire Cider made with apple cider vinegar and our powerhouse blend of botanicals.
All organic ingredients, sourced locally from other small businesses when possible.
Ingredients: Apple cider vinegar, elderberry, tart cherry, pineapple, lion’s mane, ginger, turmeric, garlic, horseradish, jalapeños, serranos, onions, lemon, oranges, rosemary, oregano, parsley, basil, mustard seed, cloves, peppercorn, cinnamon sticks and honey.
✨ Pour Spout
A reusable pour spout to make serving your elderberry even easier.
✨ Recipe Card
A special recipe to give you another delicious way to enjoy your Elevated Elderberry products.
✨ Personalized Christmas Card
A festive card included with your gift box.
✨ Decorative Holiday Gift Box
Beautifully packaged and ready for gifting — no wrapping required!
✨ E-Cookbook Early Access + Exclusive Discount
Gift box customers will receive an exclusive discount code AND early access to our upcoming Elevated Elderberry E-Cookbook before its official December 31st launch.
🎉 PLUS — A $15 SURPRISE ITEM IN EVERY BOX!
We’re keeping this one a secret for now. 👀
Every Holiday Wellness Gift Box will include an additional surprise item valued at $15.
We’ll reveal it soon… but we think you’re going to LOVE it.
📦 Choose how you receive your box(es)
🏠 SHIP IT TO YOUR HOME
Have your Holiday Wellness Gift Box delivered directly to you.
Shipping begins Early–Mid November.
🎁 SHIP DIRECTLY TO YOUR GIFT RECIPIENT
Skip the extra step! We can ship your beautifully packaged gift directly to the person receiving it.
Shipping begins Early–Mid November.
SHIPPING IS NOT INCLUDED. YOU WILL BE INVOICED FOR SHIPPING.
🎄 PICK UP AT A FARMERS MARKET
Select farmers market pickup locations will be available Late October–November.
Market pickup availability is limited and must be selected on your order form.
🚨 REQUIRED AFTER PURCHASE 🚨
YOU MUST COMPLETE OUR HOLIDAY GIFT BOX ORDER FORM.
After placing your order, please complete the Jotform below so we know exactly how your box should be fulfilled.
This is where you will provide the information we need for your order, including your shipping/pickup selection, gift recipient information when applicable, and other Holiday Gift Box details.
Your Holiday Gift Box order is not considered complete until this form has been submitted.
👉 Complete your required order form here:
PLEASE CLICK HERE TO ACCESS THE FORM
Please submit one form for each order unless otherwise instructed.
❤️ MADE WITH LOVE. SHARED WITH JOY.
Thank you for choosing to shop small this holiday season.
Every purchase supports our small family business and allows us to continue doing what we love: creating simple, thoughtfully made wellness products and sharing them with families throughout our community.
We cannot WAIT for you to see these boxes in person.
Limited quantities will be available, so once they’re gone, they’re gone! 🎄❤️
**Gift box images are samples ONLY. Final products will be released as soon as we’ve completed them. Estimated to be complete by beginning to mid October**
Fire Cider is Sold Out!
🔥FIRE CIDER RESTOCK UPDATE🔥
🔥 You guys are LOVING our Fire Cider! Thanks to the incredible growth of Elevated Elderberry and the growing demand for this fiery little favorite, we are officially SOLD OUT.
🔥 But good news: our next batch is coming September 14, 2026!
🔥 We’re opening a limited presale ahead of production so you can reserve your bottles before the next batch is ready. ORDER FORM
🔥 And when we say limited, we mean it.
🔥 Based on current demand, we expect this batch to sell out on or before production day. If Fire Cider is part of your fall wellness routine, we highly recommend reserving yours now rather than waiting for the restock.
❤️ NEXT FIRE CIDER DROP: September 14
🧡 STATUS: Limited presale now open
💛 EXPECTED: Sellout on or before production day
❤️ NEXT BATCH AFTER THIS: Estimated mid- October
Want Fire Cider from the September batch?
Reserve yours now by completing our Order Form.
Please note: Your preorder is not reserved or considered complete until the Order Form has been submitted.
Once this batch is spoken for, Fire Cider sales will close again until our estimated mid-October production.
Small batches. Freshly made. Local organic ingredients.** Ridiculously delicious. Kids love it. Worth the wait. 🔥🍎🫚
Thank you all, SO MUCH, for the continued support, patience & kindness.
With so much love,
The Elevated Elderberry Fam
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Healthy habits made easy
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*This article is for educational purposes only and is not intended as medical advice. Statements regarding Elevated Elderberry products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Please consult a qualified healthcare professional regarding questions about your family's individual health needs.**Whenever possible, the ingredients and materials used to create Elevated Elderberry products are sourced locally and from fellow small businesses. We believe deeply in supporting the people behind small businesses because we’ve seen firsthand the difference every purchase can make- not only for an individual, a family, or a dream, but for the communities and local economies around them. Of course, sourcing locally isn’t always possible. When it isn’t, we’re still incredibly intentional about where we source, choosing trusted, high-quality suppliers that meet the standards we expect for the products we make for your family and ours. Local when we can. Small business whenever possible. Organic, always.
Back-to-school season means new routines, busy schedules, and a whole lot more germs being shared. Discover 7 simple, realistic wellness habits for the whole family. From sleep and hydration to colorful whole foods, movement, handwashing, and creating a daily elderberry routine. No complicated wellness protocol required, just small, intentional habits your family can actually stick with.