There are all kinds of studies and news stories about healthy habits that can help keep your family healthy and fit. It is all of the rage these day to know and count your macros (macro-nutrients consisting of carbohydrates, proteins, and fats). That takes a lot of time and a ton of food weighing and calculating – how much of the macro-nutrients are in a particular meal? You almost need to take a college or university class to figure it all out. Then there is calorie counting.
It is difficult enough trying to keep track of your own macros. -Imagine doing it for your entire family. Wow, no thank you! It is next to impossible.
It doesn’t need to require a college education or doctor’s degree in health and nutrition to keep you and your family healthy. You already know the ways to keep your family healthy and fit but let’s review some great and simple habits. The list below are some simple reminders.
Here are some easy habits that will help keep your family staying healthy and fit?
Many of these positive habits are simple. But just because they are simple, doesn’t mean they won’t produce dramatic results. When you practice these habits every day, over time they will become second nature.
It is important to focus on and celebrate small changes you make every day. These can be integrated into your daily routine Let’s start with a simple checklist for what you can eat, how to work out, and these other easy tips and habits that will help keep your family healthy and fit..
Simple Healthy Eating Advice to Keep Healthy and Fit:
1. Eat whole food.
decoding information about macro nutrients as well as specific micro-nutrients as found in vitamins and minerals is complicated. Enjoy a balanced diet without all of the fuss by thinking in terms of food groups instead. Fill your plate with fruits and vegetables along with healthy fats and lean proteins.
Here are some awesome wholefoods cookbooks that offer great meals for the entire family:
Feeding the Whole Family: Cooking with Whole Foods: More than 200 Recipes for Feeding Babies, Young Children, and Their Parents
2. Avoid foods that come in boxes and bags.
This is an obvious one, but a good reminder that almost all of the salt and sugar in our families’ diets come from processed foods. Eating less potato and other chips as well as avoiding foods that come from boxes will make a big difference in your family’s health.
3. Eat on a smaller plate.
If we attempt to avoid certain foods, like cookies and cake, we are bound to fail. I think we can have our cake and eat it too. Just make it a small piece and instead of 3 cookies, just have one. You can eat just about anything if you eat just a little.
When eating meals, it is always better to eat until you are satisfied and not eat until you are full. By eating on a smaller plate, you will resist over eating. Just don’t refill your plate.
4. Drink water and avoid juice and soda.
Stay hydrated with plain water instead with juice, or regular and diet sodas. Sugary drinks and juices can be a major source of hidden calories, and even diet beverages can make you want to eat more sweets because of the artificial sweeteners they contain.
Simple Exercise Habits to Keep Your Family Healthy and Fit:
1. Go for a walk after dinner.
Walking as a family can not only help you stay healthy and fit, but bring the family closer together. It is one of the best forms of exercise because it is free, and you can do it with the whole family.
2. Vary your workouts and exercises.
Find different activities you enjoy with your family so exercise will be more interesting. Hiking, bike riding, playing in the neighborhood pool and games like tennis and pickle ball are good alternatives to going to the gym. They can also challenge your body in new ways.
Here are some games to play outside with your family:
3. Work on your balance.
Many adults don’t spend enough time developing balance in their workouts. Play with the kids and walk on the curb as if on a balance beam (away from traffic). Having a contest to see who can stay on one leg the longest is another way to developing your equilibrium – it strengthens your core and protects you from falls.
4. Track your progress.
You may find that counting your steps or seeing if you improve on the time it takes to walk or run a mile helps you stay motivated. Inexpensive fitness devices may keep the kids motivated to keep healthy and fit as well. Here is an inexpensive device to try for the entire family:
5. Move more.
Stay active in between workouts. Chores around the house will keep kids active, Vacuuming the stairs and standing up when you are using the phone are some creative ways to get moving.
Other Simple Health Tips and Habits To Keep Your Family Healthy and Fit:
1. Manage stress.
Stress is a large contributor to chronic inflammation and many health issues. Relax by listening to instrumental music, give yourself a time out occasionally and talking with other people like friends and family will help eliminate stress.
Go to bed and rise at the same time every day, even on weekends and holidays. Practicing bedtime rituals with you and the kids like reading a bedtime story help you get to sleep faster. Avoid electronic devices and tv watching before bedtime.
3. Wash your hands.
Our parents and teachers were correct when they kept reminding us to wash our hands. Wash for 20 seconds with soap and warm water including scrubbing under your fingernails.
4. Be mindful and happy.
Mindfulness and joy is a philosophy you can apply to any aspect of your life, from your diet to your relationships. Live in the present moment and find joy in the small moments that bring a smile to your face.
These small and easy habits will help keep your family healthy and fit. small and gradual shifts will put you on the road to greater health and well being. Each time you make a positive decision about eating and exercising, you’re building a lifestyle that will keep you fit and strong.
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