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Out & Active! |
This year I resolved to get my
family more healthy and active, by employing 10 simply strategies. I had taken inventory of my family’s daily nutrition,
and realized that there was room for improvement in both the quality and
quantity of food that my family consumed.
And assessing my family’s fitness level, it was clear that we could all
do better in terms of increasing our daily physical activity. So here are the 10 simple strategies that I
implemented this year, to get my family healthy and active!
1. Add a Veggie, Add a Fruit! – This is such a simple step, but has
been important in building my family’s nutrition level. What this strategy entails, is adding at
least one veggie and one fruit to every meal that my family consumes. It goes something like this: boneless
skinless chicken breast, with a side of green beans, and cantaloupe for
dessert. Just by adding this strategy to
each family meal, it ensures that my family gets at least 6 servings of veggies
and fruit per day.
2. There’s No Place Like Home! – Any way you slice it, homemade
food is healthier. Whether it’s a
homemade soup, stew, roast or simple sandwich.
By making meals at home instead of purchasing heavily processed or take-out food, I control the
salt, sugar, fat and preservatives going into the family meal! This strategy has allowed my husband and I
plan out the nutrition of each family meal, and make it from scratch most days.
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I AM CANADIAN, Eh! Trike in the Snow |
3. Foods that Pack a Punch! – In my quest to make my family
healthier, my strategy has been to regularly serve foods that “pack more punch”
(those higher in vitamins and minerals than the average food). Some of these widely available foods have been
broccoli, carrots, blueberries, mangoes, salmon, chicken, liver, and beans, to
name just a few. I’ve had no objections
from my kids, as I’ve been sure to offer a mix of their favourites!
4. Snacking Strategically – I found that my kids would always
gravitate toward sweets after supper time.
They were programmed to believe that if they finished their dinner and
displayed good behaviour, then they’d be rewarded with a treat. So I’ve changed that mindset by implementing
dessert 1 – 2 times weekly, and not necessarily offering it after dinner time. If the kids are still snackish in the
evening, my husband and I break out healthier choices like a sliced apple or
pear.
5. Portion control – Serving large portions is not just bad for the
body due to the excess, but it’s also more costly, and can create food waste
when the portion is too big to manage (especially among kids). So, I’ve cut down on portion size for my
entire family, offering an extra serving for those who are still hungry after
the meal. This strategy has been successful
in combating overeating in my household, and has proven that moderation is key!
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Some Very Talented Soul Made This Snow Dog! |
6. All For One, and One For All! – It has been wonderful that my
husband and I’ve embarked on this health and wellness journey together, so our
vision of a healthier family is aligned.
I’m aware that getting one’s family onboard to eat better and exercise
more regularly is not always easy, but having such a support system in place
really helps contribute to the success of such a strategy!
7. The Family That Plays Together, Stays Together! – The Canadian
winter can be long and cold, but I strategized to get out and active with my
family this year—regardless of the weather.
When we had snow, this meant tobogganing as a family; and with the
milder weather we’ve taken long walks together, albeit bundled up in parkas and
snowsuits! My aim has been to get 60 minutes
of family exercise every day.
8. Housework Hijinks! – Although this may not be the most popular
option, one of my strategies has been to get my family more active around the
house via housework. Don’t underestimate
the power of vigorously vacuuming, hefting laundry baskets up and down the
stairs, and scouring the bathtub! For rock
hard abs, get the kid’s to pick up their toys and books off the floor—standing in
an upright position! Organize them into
two teams, and it becomes a game—with the added bonus of a cleaner house!
9. Mall Walking! – I find
that mall walking can be a good source of exercise for my family, especially in
the colder winter months. My strategy has
been to walk the mall’s entire circuit, in order to stretch out the exercise. Did
you know that many malls open early and have a Mall Walking Programme? It’s a great way to stay fit for free in the extreme
Canadian climate.
10. A Choice to Be Active & Healthy! – It’s a choice to be active or remain sedentary. Let’s face it, it’s easier for the family to
be sedentary in the harsh Canadian winter, and choose to hibernate until the
spring. It’s also easy to choose
unhealthy comfort foods during these cold, long days, instead of nutritious
food choices. However, good health isn’t
just a number on the scale; it’s an elevated mental and physical state. And with strategies like these in place, it’s
a choice you can “actively” make for your family!
This article was written by me, Jenna Em, and appears in the Friday January 18th, 2013 edition of the Huffington Post Canada.
This article was written by me, Jenna Em, and appears in the Friday January 18th, 2013 edition of the Huffington Post Canada.
Great tips! We follow almost all of these. I grew up in a house where my mom was always aware of healthier options and leading a healthy lifestyle, so it's really benefited me with my own family. Once you're used to it from a young age, it makes it so easy as you get older! Your kids will learn to embrace it all :)
ReplyDeleteBrandi, my mom was health aware when I was growing up. Unfortunately, I never really loved fruits & veggies and have had to overcome this obstacle (for example, I've never eaten an apple in uncooked form).
DeleteHowever, the longer I stick to our meal plan, the easier it becomes.
Great tips!! My strategy with my kids is HIDDEN VEGETABLES! I like to ground up or mash vegetables and hid them in sauces and baking. My kids don't even know! Yesterday I made mashed turnip and told the kids it was mashed potatoes. They ate them commenting they were a little watery but very good! hee hee!
ReplyDeleteMommy_Jennof3, great tip! I should hide veggies on myself, as I'm not the biggest fan (but I'm getting better). My kids are actually the ones who love fruits and veggies!
DeleteLove these tips! We are also trying to live a healthier lifestyle by eating lots of fruits and vegetable, watching portion size and moderate exercise.
ReplyDeleteCheers Monica!
DeleteOur mall has a walking program, I love the idea, but the mall is SO small I get dizzy walking in circles LOL.
ReplyDeleteMommy Moment, that's a shame! Our mall is quite large, so you don't feel the curvature.
DeleteI'm with #7. I also believe you really need to lead by example.
ReplyDeleteps. I HATE MALL WALKERS :)
cool post :) lovely ideas
ReplyDeleteThose are some really healthy goals. Not just for your physical health but also for some great family bonding.
ReplyDeleteThese are great tips. Glad you posted them. I run my kids ragged before they run me ragged (most nights) but once in awhile they beat me to it. Outside and running and playing after dinner. I agree totally that planning to eat at home is the smartest option.
ReplyDeleteLove your strategies. I have never been much for sweets, they actually make me feel sick (3 little chocolate Easter eggs make me feel sick). I also love fruits and veggies. I just need to learn to eat at proper times and the right amounts....I should really read your blogs on implementing healthy eating and living and on your weight lose in order haha
ReplyDeleteThanks for the great ideas
ReplyDeleteIts easy to read,but so hard to follow a good daily routine
ReplyDelete