Healthy Eating as a Family

Eating healthy as adults can be hard so it may seem impossible to get our children to eat healthy as well.  Guess what??  IT'S NOT!!  When my son first started eating solids, we weren't the healthiest family, by far!  But, now he would rather snack on broccoli and carrots then chocolate and suckers. Why? I changed the way we did things and included him in decision making.

So what kind of things can you do to help change the way your family eats?

1. Grow your own food as a family.

I know that it isn't always possible, but if you can, grow your own fruits and veggies.  It takes some work, but with help from the little ones, it isn't as hard as one may think.  At my house, we don't have great weather that allows for a variety to be planted, but we do have a few staples planted.  This includes tomatoes, peas, cucumbers, and carrots.  It may not be a lot, but it's enough where we won't have to worry about buying the things we love and can enjoy the process of growing our own foods.

Get your kids involved with the whole process.  By allowing them to help, they will feel better about eating the food that they planted, watered, and watched grow.  You can also talk about how important this food is which makes it extra special =)

2. Plan as a family.

Planning your meals ahead of time is another thing that helps a family eat healthy.  Just like your workouts, knowing what is going to be eaten that day takes away the stress of trying to figure everything out right at that moment.  But, just like with planting our own foods, we also need to include the kids on planning meals.

I know the old saying: If you don't like what was made, then you don't get to eat.  What does that really teach our kids though?  That they need to do exactly what they're told or go without?  That seems like the wrong message to be sending.  Instead of telling them what to eat, include them in the planning.  Allow them to pick one day where they decide what's for dinner, or let them pick the snacks they would like to eat for the weekend.  By giving them a say, it will give them a sense of importance within the family, and encourage them to eat the food that is placed in front of them.

3. Shop as a family.

I know the thought of bringing children shopping sounds like torture, but it doesn't need to be.  Once you have your meals planned, you can create a tailored list for just the food you need.  A list helps to get things done quick and will show your kids that organization is important.  And, because kids like to just pick random things and bug to buy snacks, allow them to pick out something from the produce section.  Their very own special snack that they can eat throughout the week.  This satisfies the need to bug for random junk foods and promotes the idea that the best foods are those that come from the produce section rather than the processed aisles.

4. Prep as a family.

Each week pick a day to prep your meals for the week.  Sunday is usually the easiest, but pick what works for your family.  When prepping, cut up your veggies and divide them into snack baggies, cook foods that can then be stored and ready to eat on the day it's planned for, and divide up snacks into baggies that are quick and easy for grab and go.

Kids can be involved in this process to.  If they're old enough, let them cut and divide the veggies and other snacks.  If not, then let them hold them baggies or put in the snacks that are ready.  Also, let them hang around the kitchen while you're cooking.  My son usually grabs a chair and stands by the counter next to the stove.  This let's him feel like he's involved without getting too close or hurt.

5. Cook as a family.

This shouldn't be a surprise based on the rest of what I've already said, but get your kids involved in the cooking of meals.  Whether it's just letting them stand close by and watch, or letting them get their hands dirty, by letting them get involved in the process you are giving them a sense of ownership in the meal.  This will make it more rewarding for them to eat when the time comes.

6. Last but not least, EAT as a family.

I know schedules can get crazy with everyone in the family going in different directions, but try and set up a set meal time.  During the week this could be a certain dinner time that is kept as many days as possible.  On the weekends, you could sit around the table and eat as many meals together as possible.  Eating together not only brings the family together, but also allows you to model healthy eating.  Your children get to see you eating the healthy foods that you all and a hand in putting together and this shows your kids that it's ok to eat them, or at least try them if it's a new food.  And BONUS...it gives you time to talk with your kids and figure out what is going on in their lives if everyone is at the point of being at different places throughout the day..well, if they stay awake long enough to talk =)

The best way to eat healthy as a family, is to go through the whole process as a family.  Don't just think that because you say so, your kids will automatically follow suit.  It just won't happen without some kind of ill feelings being involved.  Allow the kids to be apart of what is going into their body and in developing a sense of what it means to eat healthy.  This will not only help in their childhood, but also as they grow and start making these decisions when you're not around.

How to Stay on Track in a Hectic Life

The biggest reason I get for people not working out and taking care of themselves is that they "don't have time". Ummmm..NEWSFLASH!!  You do have time!  I know that life gets busy, but let's face it. If you don't make time for your health, you're going to eventually be very unhealthy leading you to a life where you aren't going to be ABLE to do the things that are sooooooooo important now.

So here's the question: How do you make time to work out?
Answer: Plan ahead.

Planning your week before it happens will make it easier for you to stick to a healthy lifestyle.  I know that this sounds like a task, but it's really a lot easier then you think.

First: Get yourself a calendar that has time slots.  This will allow you to block off specific times during your day so you know what you should be doing at what time.

Second: Write in all the things that are non-negotiable. These are things like your work hours, the time you spend with your kids, appointments, commuting time, etc.  These things just aren't going to change no matter how much you want to be doing something else during those times. But let's face it, that kid time IS what I want to be doing during that time =)

Third: Note when you want to be sleeping.  This will help you frame how many hour you have to do everything else on your list. But remember, this is just an idea so mark it in pencil.  I know for me, this  time is always changing depending on how many things have to get done during that day.

Fourth:  Schedule a workout time.  You may not see this in the time frame that your currently awake, but that's not a problem.  Those of us who are ready to take that step will FIND the time.  It could be getting up an hour early, going to bed an hour later, or using part of your lunch time in order to do a quick HIIT workout.  I know that the thought of losing precious sleep time sounds horrible, but once you get into a schedule you won't miss the sleep as much. Plus, the workouts will give you more energy and help your sleep to be a deeper sleep - win/win in my book  =)  Also, mark this in PEN.  This time has now become a non-negotiable and a very important time that needs to stay.

Fifth: Set goal days. Where do you want to be in 30, 60, 90, or even 365 days from now?  Writing down specific days to hit the goals makes it easier for you to stay on track.  There is nothing worse the getting to a goal day and realizing you didn't do everything in your power to hit that goal.

NOTE: It may also help to get a dry erase calendar. That way you can mark down important things that are going on each month, the days that you are to be hitting a goal, what workout you are doing that day, and what meals you have in store.  I personally have four calendars so I am always aware of what is supposed to be going on. Each varies in what it tells me, but I have one that is my main calendar and says EVERYTHING.  This is the one that I check before I start each day and throughout the day when I need a little reminder.

Finding time in the crazy life that we live isn't always easy.  But then again, no one ever said that anything worth having is easy.  So, plan ahead and get moving towards those goals!