Healthy Living Reality

Author: Natalie

  • A Birthday Celebration with an Old Friend Makes Me Grateful

    A Birthday Celebration with an Old Friend Makes Me Grateful

    We’ve been talking about routine days of mid-winter, and how to add healthy habits in diet and exercise, as well as family life, to those days. Here are some reflections about a weekend excursion that may not have included many nutrients or much exercise, but did focus on a wonderfully healthy social connection with a centenarian.

    A visit was long overdue, and a birthday celebration was the perfect reason to take her out. I can’t tell you which birthday she was celebrating; it might give her identity away. Yes, she’s that old, and she’s someone my son and I both value in our lives. She’s incredibly special, wise, funny, and giving. On a cloudy, mid-winter day, we went out for ice cream. Though the goal was to give her a treat, I am sure that got more out of the outing than I gave her.

    I Met Her and the “Gym Ladies” When She Was 87

    No joke. She was one of the “Gym Ladies.” When I met her, she had been working out with the other gym ladies for nearly 25 years. They are a fabulous bunch of women – interesting, kind, supportive, and wise. They would get on cardio machines next to each other and gab for 30, 60, or more minutes while working out. 

    They welcomed me with open arms. For years, we’d work out and talk together. We became good friends. They were the ones who threw me a baby shower when I was pregnant with my son. I stayed at the gym until it closed for COVID-19, and some of those women remain my closest friends.

    A Special Friendship with a Now-Centenarian

    This particular friend and I really hit it off. We have a lot in common, from political views to upbringing to sense of humor. We laughed our ways through years of workouts, but there was more. She’s insightful and understanding, too. Every time I came to her with a problem, she was able to see the bigger picture and offer some words of advice based on experience.

    I was always impressed by her life skills. She knew how to talk the cable company out of overcharging her, and how to get suspicious charges eliminated from her phone and wifi bills. She knew how to talk to people on the street or on the phone to avoid scams and get what she wanted. She was absolutely not a candidate for being a victim of scams against the elderly! 

    She’s a baby lover. She used to light up whenever she saw a baby or small child. If a parent had to bring a baby into the gym, she’d instantly get off her exercise machine to go to the baby. She couldn’t help it! 

    In fact, she popped into the hospital on the day my son was born. He was 6 hours old, I had gone through 31 hours of labor and a C-section, and she had the idea of dropping in on me that day! She brought another of the gym ladies, and those two have the honor, of course, of being my son’s oldest friends. 

    Centenarians are increasingly common in the U.S. The Census Bureau says that the number of centenarians, or people over 100 years old, increased from 53,364 in 2010 to 80,139 in 2020. That’s a 50% jump, and equivalent to about 2 in 10,000 people. My friend is among the 50% of female centenarians who live on their own. 

    Bringing Out the Best Side of My Son

    My son loves her as much as she loves him. She’s always made her home open to him and let him play with what he likes. He can feel her love, and he respects her. 

    On the Saturday two days before my friend’s birthday, my son and I came to pick her up at her house. He even washed his hands properly beforehand, knowing that he needs to be careful of her health. 

    She can walk just fine. Usually she uses a walker, but she asked my son to help her get to the car instead of using a walker. He rose to the occasion, being the perfect gentleman. Then he closed the door for her, folded the walker, and put it in the trunk. 

    A Casual Celebration to Be Thankful for

    We drove to the store where the ice cream shop was. Since she hadn’t been out for a while, I’d suggested we go to a supermarket where they sold ice cream scoops and had outdoor seating. We wandered around the store and then ordered ice cream – cookies and cream for all. Then we sat outside with the ice cream and chatted.

    Sometimes, health isn’t about the sugar and fat content. It’s about experiences and connections.

    The Secret to Longevity

    What’s the secret to longevity? Every centenarian has their own ideas. Drink wine. Don’t drink wine. Be active. Don’t be active. Eat a raw egg yolk every day. Take your vitamins. Stay away from supplements. Avoid red meat. Eat meat and potatoes. 

    The only things that are certain is that the proper genetics must be there, and no devastating accidents can occur.  

    In other words, there is not one formula for longevity, and especially for healthy aging. Here’s what I observe in my friend, though I can’t prove cause and effect. They may just be coincidences. 

    • Activity – She was a tomboy as a child, a mother of three, and a gym-goer until age 94.
    • Stubbornness – Don’t bother trying to persuade her otherwise if she has an idea about something.
    • Determination – If she was going to do it, she was going to do it. She told me that when she was a little girl, she didn’t tell her mother that she’d broken her ankle because she was afraid she’d get in trouble. She just walked herself to school like she did every morning. 
    • Resilience – She doesn’t let things drag her down. She looks forward. Maybe that came from her , but I suspect a lot of it is within her personality. 
    • Connection – She’s the one who taught me about Family Dinner on Wednesdays (I adopted that idea and my son and my parents and I have Family Lunch on Sundays). Plus, she maintains her friendships with the other Gym Ladies.

    If my son and I can learn anything from her, it may be to stay active, stay interested, and stay connected. The rest, we do the best we can. And, as she says, “Take it one day at a time.”

    Thank you, and Happy Birthday!

  • The Power of Routine: Healthy Family Habits That You Can Start This February

    The Power of Routine: Healthy Family Habits That You Can Start This February

    January may be for big goals and major declarations, but February is for sticking to a routine. And that can be the best possible thing for the health of you and your children. When your schedule is predictable – work is steady, regular school days and nightly homework are the norm, and no major holidays are on the horizon, you have a great opportunity to add healthy behaviors to that routine.

    We already talked about simple ways to improve eating habits and work physical activity into your family’s regular schedule. In this post, we’ll talk about other ways to support physical and mental health, as well as family closeness. With small changes and some awareness, you can improve sleep habits and energy, spend more time together while preserving your own time to relax, build strength and closeness as a family unit, and become more resilient to stress. 

    Sleep: Build and Protect a Strong Foundation

    Sleep is crucial for energy, ability to learn and focus, a good mood, metabolic health, and normalizing hunger. February, when most mornings and evenings have predictable patterns and times, provides the ideal setting for improving sleep habits. If a nightly goal of 9-11 hours for kids and 7-9 hours for parents seems out of reach, focus on what may be even more important for sleep: consistent bed times and wake times.

    These tips can help optimize the value of sleep in your family.

    • Choose realistic lights-out times for kids and for adults. They should ideally be consistent on weekdays and weekends. If they have to vary, make them as close to each other as possible.
    • Let your family use weekends and other days without a required wake time as time to catch up on sleep. 
    • Have a bedtime routine for kids and for parents. Kids and parents might brush teeth and read together before you say good-night to your kids. Later, you might change into nightclothes, stretch, make a to-do list, spend time with your significant other, or do other relaxing activities. The trick is to make them consistent and non-stressful.
    • Turn off devices 30-60 minutes before bedtime. This helps prevent kids from depending on devices to put them to sleep. It helps adults’ brains shut down more easily so it’s easier to fall asleep.
    Kids and adults rely on good sleep to stay happy and healthy

    As always, make sure bedrooms are dark, quiet, and cool, and beds, blankets, and pillows are comfortable. 

    Fostering a Positive Family Culture

    Many workplaces foster a positive culture; consider working for a positive family culture at home. First, identify your goals. They may include these. 

    • Being supportive of each other on good days and bad
    • Making the best of situations as they come up
    • Problem solving rather than giving in
    • Accepting imperfections and embracing alternative solutions

    To support a positive family culture, come up with guidelines as a family. Write or draw them somewhere where everyone can see them. Examples include showing respect, treating others like you value them, and stepping in to help when you see a way that you can. 

    As always, modeling is one of the best ways to get your kids to act the way you want. Praise your children every chance you get. When you make a mistake, admit it and then make amends. Ask if you can help. If something goes wrong, acknowledge it, then decide how you can make it turn out as well as possible. 

    You can also show your love in every way you can, such as leaving notes in lunchboxes or mirrors so your kids know you’re thinking of them, or hugging them when you drop them off and pick them up. Show respect by giving them choices (“Do you want a peanut butter sandwich or English muffin pizza for lunch?”). Let them know you trust them by asking what they learned from their homework rather than if they finished it. If they make a mistake, reassure them that it’ll work out okay, and you’ll help them if they need it. 

    Praise each other and show each other you care to foster a positive family environment

    Remember that for every positive thing you say, kids remember 5-10 negative ones. So, be sure positive parts dramatically outweigh negative ones!

    Stress Reduction and Resilience for Kids, Parents, and Families

    Routine can reduce stress in many ways. Things are predictable, so it’s easier to prepare for them. There’s less effort and angst needed to plan each day. 

    On the other hand, stress can come from other sources in mid-winter. Routines can seem endless and boring. There’s no change day after day, week after week. For kids especially, school can be stressful. Lessons may be tougher, there are fewer days with parties or without homework, and pressure can feel heavier. 

    When you manage stress, it has fewer negative effects. When you build resilience, you’re better able to bounce back from challenging situations. You can take the lead in managing stress and building resilience in your family. 

    Manage stress for yourself in standard ways: being physically active, eating well, sleeping well, deep breathing, and journaling. Try to let go of what you can’t control, and have a friend or family member who lets you phone them if you need support. Take time to yourself each day, even if it’s as little as a one-minute pep talk to yourself before stepping in the door after work. 

    Small silly actions like jumping in puddles can bring joy and reduce negative effects of stress – not to mention teach kids that it’s okay to get dirty!

    Help your kids manage stress by building in down time each day. Support the same healthy habits in them that you maintain for yourself. And, help them name emotions and identify causes and solutions. This helps things be less overwhelming to them.

    Together, practice deep breathing and counting. Talk through emotions, problems, and solutions. This builds the structure for them knowing you’re there for them no matter what, and you’ll get through it together. 

    There’s a lot to a healthy lifestyle, but adding in healthy habits one at a time can be manageable. Mid-winter is an especially good time to focus on health, when other parts of your life may be more predictable and easier to handle. 

    How do you use routine weeks to make your family’s lifestyle healthier?

  • Take Advantage of February’s Predictable Routine to Build Lasting Healthy Habits for Your Family

    Take Advantage of February’s Predictable Routine to Build Lasting Healthy Habits for Your Family

    Most people don’t name February as the most exciting month of the year, but it can be a great opportunity to improve your family’s health. While a consistent day-to-day routine may feel repetitious, it also offers something valuable for healthy intentions: stability. 

    Predictable routines of school, work, and errands can provide the framework you need to add in healthy habits if they’ve been lacking. When daily life is habitual and automatic, it’s easier to layer in small changes that support health. When you take small steps that fit into your repeating schedule, these steps can build on each other for lasting change. Kids and parents can grow used to healthy choices in everyday life. 

    Here’s how you can take advantage of February’s predictable routine to support better nutrition, increased activity, and more healthy habits for kids and parents – without much effort or stress. 

    Let Healthy Foods Live in Your Home

    Keep only healthy foods in your home so that the home becomes a place for healthy eating. Your kids may get junk food from other places, but you can’t control that. What you can control is what you choose to keep in your home. Having healthy foods at home enables you and your kids to eat well, and it teaches your kids what to keep in a kitchen. They’re learning from you!

    Most kids love grapes and strawberries. Offer them instead of chips and cookies for snacks, and your whole family can benefit. (Cut them into tiny pieces to avoid choking hazards)

    When nourishing snacks and meals are readily available, healthy eating becomes natural. Kids can eat when they’re hungry without you needing to try to decide whether they’re physiologically hungry, or whether they’re claiming hunger so that they can get to the chips or ice cream in your home. By keeping chips and ice cream to special occasions, and stocking up on healthy foods, you’re avoiding negotiations over what to eat. As a parent, having healthy foods around, without processed snack foods, lets you avoid temptations that will get in the way of your energy levels and health. 

    Include a Vegetable (Or a Few)

    Eating vegetables helps with weight control, lowers risk for diabetes and heart disease, improves cholesterol and blood pressure levels, and adds to daily fiber counts. Most kids and adults are missing out on these benefits because they’re not achieving daily goals for vegetable consumption. 

    Aim for at least 2-3 cups per day of vegetables. A strategy for adults is to fill up half your plate or bowl with vegetables at each meal. For example, have a large salad with some protein and a starch, half a plate of steamed vegetables with some salmon and brown rice, or eggs cooked with a handful of spinach leaves.

    A hearty casserole with gooey low-fat cheese, whole-grain pasta, and colorful vegetables offers plenty of protein and tons of fiber.

    Kids may need a little more creativity to get their vegetables. They may feel overwhelmed if half their plate is half full with vegetables. It’s good to serve a small serving of vegetables as a side at most meals to normalize vegetables, but you can also try sneaky ways to get vegetables in. Chunky marinara sauce on whole-grain pasta, whole-wheat pancakes with zucchini and onion, and whole-grain macaroni and low-fat cheese sauce with pureed squash and broccoli florets are examples. 

    The more consistently you serve vegetables, the more you will eat, and the more your kids will grow used to them. Go here to read more about how kids fall sadly short on vegetable consumption, and how to get more. 

    Maintain Predictable Meal Patterns

    Kids and adults both thrive on stability. When kids know what to expect, such as when meals and snacks will be served, there are fewer power struggles. For adults, predictable meal patterns lower stress. For both kids and adults, having consistent meal and snack times improve hunger and fullness signals to help with weight control. 

    Make a batch of breakfast burritos and freeze them for busy weekday mornings.

    Ideally, the family sits down together for dinners, and maybe even for breakfasts. That’s not realistic for all families. You may not be able to prioritize every breakfast and dinner as a sit-down family meal, but you can have patterns so kids know what to expect. You might, for example, find that you need to eat sandwiches on the road on Tuesday evenings due to soccer practice, but other nights can include dinners where you sit down as a family. The trick here is to have consistency and show your kids that you prioritize family meals. 

    Have a Backup Plan for Busy Days

    The only thing predictable about life is that it’s unpredictable. Add kids, school, and work into the equation, and there are sure to be days when Plan A goes out the window. Plans B, C, and D may also fall through. 

    On days like this, you may need a fallback plan – and hopefully one that doesn’t involve takeout burgers or pizza delivery for dinner. Make your default backup plan easy, quick, and appealing. In particular, make your backup plan doable no matter what the circumstances are. 

    Keep these foods on hand so you can eat well on busy days

    • Keep frozen vegetables on hand for quick thawing. They’re great for sides and in soups, eggs, casseroles, and stir fry. 
    • Have lean proteins available. Frozen skinless chicken, fish fillets, and veggie burgers make quick dinners. Canned or pouch tuna or salmon, low-fat cottage cheese and yogurt, low-fat cheese, and eggs are simple and quick.
    • Pantry whole grains include oatmeal, brown rice, whole-grain cereal, and whole-wheat pasta. You can also freeze whole-wheat tortillas, English muffins, bagels, and sliced bread. 
    • Other pantry staples are peanut butter, olive oil, canned tomatoes, and spices. 
    Use whole-grain noodles from the pantry, and chicken and vegetables from the freezer, for a balanced stir fry any day.

    A healthy breakfast, lunch or dinner is only moments away with ingredients like this.

    In late winter, while life is as routine as it ever gets, try to add some nutritious habits to your family’s routine. With some consistency and planning, they may stick so your family becomes healthier over the long run. 

    How do you use the quieter days of winter to improve health? 

  • Late January Reality: Helping Kids and Parents Thrive in the Day-to-Day School Routine

    Late January Reality: Helping Kids and Parents Thrive in the Day-to-Day School Routine

    It may seem like the back-to-school transition after the holidays is over, but any parent knows that the work of parenting never ends. It’s normal for kids to resist morning routines, for homework to feel burdensome, for kids to say they’re bored, and for bedtime to seem like a struggle. On top of it, parents can be exhausted!

    Don’t worry. There are simple hacks for making things smoother during the winter months. If you haven’t already, you can incorporate healthy actions back into the schedule. And, you can break up the day-to-day monotony with fun that doesn’t leave you even more exhausted. It’s all about listening to your kids and framing things in a way that gets through. Here are some tricks to shifting from surviving to thriving this winter. 

    A Post-Holiday “Letdown” Is Normal

    After weeks of excitement and special events over the holidays, they’re now in the distant past. This can be hard for parents, who may have hoped for a break but never got the rest they wanted.

    It can also be hard for kids. It’s hard to transition from November and December, when there may always be a wonderful new adventure to look forward to, to late January. School may feel endless; spring break is far off, and there’s nothing to break the daily routine of school.

    Acknowledge your and your kids’ feelings. They’re valid! Let them know that you understand that it’s hard when special times end, and school comes back. 

    In my family, the end of January feels especially final when it comes to holidays. We not only have the typical winter break over late December and early January. Three of us also have January birthdays. Plus, my parents leave for another country after the third birthday. For these reasons, our family’s transition to late January routine is especially dramatic. 

    Here are some things my son and I talk about.

    • What a wonderful job he did decorating and planning for holiday and birthday parties for the family
    • What he’s been enjoying doing when he hangs out with his friends after school 

    Shift Focus to Smaller Bits of Fun

    You don’t have to accept that the next few months will be boring. Consider coming up with ways to have fun on a smaller scale. What makes them really special is that they may be things you didn’t have time to do over the holidays. 

    A day at the park is simple, but something for kids to look forward to!

    Here are some low-key ways to have fun that my son looks forward to at this time of year.

    • Getting to video chat on weekends with his grandparents
    • Making plans with his amazing, wonderful, and unbelievable babysitter, who only works for us when my parents are out of town
    • Planning for him to sleep over at his grandparents’ house when they return
    • Doing different weekend outings with me that require a car – since we borrow my parents’ car, we don’t go far from home or off a bus route when they’re in town. I don’t like to ask
    • Fun events coming up at school, like a music festival showcasing his classmates in March
    • Going to the library, which has wonderful magnet tiles and other toys, but was closed over winter break

    These simple events can be joyful. Though they fit into the daily routine, they feel like they break it up. 

    Fit in Healthy Habits Now!

    Remember those healthy habits you wanted to start this year? Daily routines are likely to be as predictable and consistent now as at any other time during the year. Your chance to build healthy meals and snacks, regular family activity, and a healthy sleep routine into daily life may be now!

    Cooking healthy foods together can encourage kids to eat healthy, and help them learn what a healthy meal is.

    Small steps can make a big difference. Here are some examples.

    • Shift portions to increase vegetable intake. If kids aren’t eating their vegetables, consider serving smaller amounts of other foods so they’re not full before they get to their vegetables. You can also serve smaller portions of vegetables to avoid overwhelming kids.
    • Make physical activity routine. Enjoy nature walks. Walk to the library or post office. Take a walk while your kids bike or scooter along. 
    • Establish a bedtime routine. You may already do this. If not, make a consistent set of activities you do with your kids before bedtime. Brushing teeth, taking a bath, and reading a story are common ones. You might sing a song or tell a few nursery rhymes together. Make sure to have your own grown-up version of a bedtime routine. It might include brushing teeth, spending time with your significant other (if you have one), packing tomorrow’s lunches, and making a to-do list for the next day.

    What may be the biggest difference for me and my son between the holiday season and routine days of winter is sugar consumption. Christmas candy, irresistible chocolate coins, and birthday cakes contribute added sugars. Furthermore, my son gets a lot of juice and apple cider when my parents are home. They don’t have added sugars, but they do have a lot of sugar. Now we’re back to one reasonable portion of one sugar-sweetened treat a day at home.

    Look for Information, Listen, and Adjust

    If your routine isn’t working, troubleshoot to figure out why not. If kids are cranky or resistant, there’s probably a reason. It’s possible they’re just being difficult, but it’s also possible there’s an underlying barrier, such as fatigue or anxiety. Either way, simple changes can often make a difference.

    Have you tried brushing your teeth together, or singing tooth brushing songs?

    Here are some common reasons why a routine isn’t working, and possible fixes. 

    What Might Be Going OnWhat Can Help
    Kids are tiredAn earlier bedtime can help kids get more total sleep. A consistent bedtime—even on weekends—can prevent starting the school week already short on sleep.
    Kids are overstimulatedAllow 20–30 minutes after school for kids to decompress by amusing themselves however they want (within household rules). Let them know you’re available when they’re ready. Check their schedule to be sure they have at least 30–60 minutes of true downtime each day—unstructured time not dedicated to homework or extracurricular activities.
    Kids want to exert controlOffer choices: “Homework before or after snack?” “Do you want a 5-minute warning or a song timer?” “Do you want to start with reading or math?” Shift from time-based rules to task-based routines. Instead of “It’s 6:30, do your homework,” try “After homework, it’s free time.”

    Turn the dark days of winter into a bright spot with small changes in how you approach your kids and manage schedules. Plus, you can incorporate healthy choices in your family’s daily routine to take advantage of the predictable days that often come in mid-winter.

  • Leading His Own Birthday Party: A Celebratory Way for My Son and His Friends to Transition Back to School

    Leading His Own Birthday Party: A Celebratory Way for My Son and His Friends to Transition Back to School

    My son has a January birthday, so when he requested a kickball game at the park for his party, I knew we’d have to seize the first sunny weekend day that we could. Coincidentally, it turned out to be the Saturday before school resumed after winter break. 

    After a few quiet weeks with family over the holidays, the party turned out to be a beautiful way for the kids to reconnect with each other. It was a wonderful opportunity for me to see his best self: planning, leading, and showing his pride in himself. Also, it reminded me of how positive and supporting our community is. 

    Kids love balloons, and a “9” balloon was a requirement!

    The Request: A Kickball Birthday Party

    My son knows what he wants. He often has very good instincts. This year, he told me he wanted to play kickball at his birthday party. He wanted throw-down bases, red and white wristbands to identify teams, and Gatorade. Beyond that, he was flexible. 

    Since it was a party in the park and therefore low-cost (relatively), I let him invite as many friends as he wanted. That was 20, plus siblings. It’s a lot, but I figured that pizza is cheap. We’d be able to afford it. 

    Planning, Purchasing, and Preparing

    Since these kids play together at school and after school for hours at a time, I was confident that the party didn’t have to be too structured. They’d have plenty to do, even if they didn’t make it to the kickball game. They could amuse themselves on the playground if needed. 

    Here’s the run-down of the shopping list. 

    • Blank white baseball caps and cloth pens for the kids to decorate
    • Red and white wristbands, to be numbered and passed out according to when a child was picked (the first player to be picked on the red team got a red #1, etc.)
    • Pizza. Lots of pizza. Thanks to Little Caesar’s for their 2 for $10 deal on large pizzas. 
    • A set of throw-down bases, and an extra kickball
    • Cakes. Lots of cakes. 4 round cakes from a supermarket.
    • Gatorade, water, Kool-Aid, chips, and peanuts. The Gatorade and peanuts were, of course, in honor of the athletes. 

    The baseball caps and wristbands were the party favors.

    Of course, even when a kid runs a party “himself,” the parent and the rest of the village offer support. I borrowed my parents’ car, loaded it up the evening before, and left it at my parents’ house that night. They met me at the park the next morning so I could unload, and they picked up the pizza and brought it to the park. Thank you!

    Meanwhile, my son and our neighbor and friend bought helium balloons and set up at the park. I couldn’t do it without her – thank you!

    Moment of Truth: The Party Was a Blast!

    As guests arrived, I showed them where they could decorate hats and help themselves to snacks and drinks, and pointed out where my son and other guests were playing on the playground. They played happily for about 30 minutes, and I thought they might be so happy that they wouldn’t play kickball. 

    Kids love playing with friends, so I knew they’d be happy in a park with pizza and snacks!

    Suddenly, due to some unknown trigger, they descended on the pizza and sat at the tables – maybe just like they do at school! Just as suddenly, they got up, went to the grass, put the throw-down plate, bases, and pitcher’s rubber where they wanted, and picked teams. 

    They ended up with an 8-on-8 game, meaning red and white wristband numbers 1 through 8 were used. There was no arguing, just a process for picking, presumably picking the way they do every day at school. 

    Simple bases made for a fun game.

    Kickball started. They played for a solid hour, including a kindergartener and a fifth-grader. Nobody ended up in tears; they seemed very happy! They came to agreements on foul balls, outs, and runs scored. 

    Selfishly, I enjoyed sitting back, chatting with friendly parents, and watching my son lead and interact with his friends. He enjoyed every second of his event, and it looked like the other children did, too. 

    The cakes were simple, but popular!

    An hour later, I told my son it was time for cake. He announced that the game was over, and everyone came to the table. Then kids either stayed to play less formal games, or left. I cleaned up. 

    Another Birthday Party: A Rare Moment of Success as a Parent

    Birthday parties are stressful. They come with a lot of pressure, as you want to please your child as the top priority. There are also struggles with budget, with making sure the other kids are happy, and with having enough to do. 

    Every time I pull one off, it’s a relief. It’s also a moment of pride because it feels like I did right by my son – everyone deserves the birthday party they want!

    Further, I love watching my son succeed, and this party felt like one of his good successes.

    • I saw how much his friends respect him.
    • He was spot on for the important parts, like knowing that the kids wanted Gatorade and chips.
    • He may have said “thank you” to me. Okay, that’s taking it too far. 

    It turned out to be a great way to transition back to school. His mind went back to thinking about how much he loves playing with his friends, and that probably made it easier to get him out the door on Monday morning.

  • Transition Back to School: Last-Minute Tips to Reset Sleep and Schedules for Parents and Kids

    Transition Back to School: Last-Minute Tips to Reset Sleep and Schedules for Parents and Kids

    Did your family’s schedule shift while kids were off from school? That is common! But when school starts up again, it’s time to get up early, arrive at school on time, make it to afterschool activities, and finish homework in the evening – while saving time for badly needed daily downtime. 

    These are some common changes that need to happen. 

    • Go to bed earlier and get up earlier
    • Be more organized so mornings are less hectic, and evenings include homework time
    • Plan meals so they’re more predictable and balanced
    • Manage emotions of kids who may be tired, wish they could continue to have extra family time like they did during vacation, and feel pressure to perform well or behave well at school

    These may sound like a lot, but they’re necessary. Kids thrive on predictability and routine. It makes them feel safe, not to mention it help them get enough sleep, eat well, and learn better.

    Busy parents thrive on routine, too. Without planning, how else can you get it all done if you’re working, parenting, housekeeping, and trying to stay healthy? Schedules let you get enough sleep, get more done, and support your kids while you stress less.

    There may be a lot to think about, but it’s possible to re-establish a daily schedule that works for your family. You have a head start if you get your routine back a few days early, but even if school’s already started, there are things you can do to ease the transition. Here are some tips for getting enough sleep, and completing necessary tasks, without too much stress. Plus, you can learn what to watch for when looking for warning signs that your kids may need extra help. 

    Resetting Sleep After a School Break (Or After Going Back to School)

    First, forgive yourself. It’s common for kids to go to bed later and get up later during breaks. Ideally, shift the schedule back by 10-20 minutes a day, starting a few days before school starts. 

    If school’s already starting – or already started – and you didn’t shift sleep schedules back, don’t worry about it. Just have your kids get up on time the morning that school starts, and bedtime will follow naturally. 

    Use a bedtime routine to help kids get ready for sleep.

    Here are a couple of key points to remember. 

    • Kids are generally more resilient than adults. Waking up at what may seem like an impossibly early hour for you may not even feel early to them.
    • Kids follow your lead. If you act cool about it, they’re likely to follow suit. If you apologize and give them an opening to complain about it, they probably will. 
    • Distraction helps. Try waking them up and guiding them through morning routines to a special breakfast that they look forward to before getting everyone out the door. 

    Planning a Consistent Daily Schedule That’s Complete But Not Overfull

    To create a daily schedule, identify your anchor times first. These are times that you are unable to change and that you must accommodate. For families with kids, these times likely include school drop-off, school pick-up, and any afterschool events. If you’re working defined hours, the start and finish of your work day may also be anchor times. 

    From the anchor times, add in these additional events in your schedule.

    • Wake time: determined by how long you need to get up, get ready, and get out the door
    • Bedtime: Count back the number of hours from the wake time to determine bedtime
    • Bedtime routine: Starts 30-60 minutes before bedtime
    • Dinner time: Starts 3-4 hours before bedtime, or when everyone gets home from school, activities, and work

    To help yourself and your kids, consider writing out the schedule and posting it on the fridge or somewhere else where everyone can see it. Even kids who can’t yet read or understand the concept may take comfort in knowing that there’s a schedule to be followed. 

    Work together with kids to pack up the night before so everyone’s prepared to leave on time in the morning.

    Protect Downtime for Kids and Parents in a Busy Schedule

    Be sure to include downtime in your schedule. Kids need it, and you need it. Even if it takes the place of a formal activity here and there, it may do more good than packing another activity into the routine. Downtime lets kids and parents reduce stress, which lets them perform better and be happier and healthier. 

    Younger kids may need your guidance during down time. Activities to do together might include reading, playing games, building with blocks, or coloring. Some children don’t like to stop moving; those kids might like to play games like rolling a ball back and forth or building a pillow fort.

    Older kids might let you know what they want for downtime. They might want to be completely on their own, reading or watching a movie. They might want to hang out with you. Or, they might want to do something on their own, but have you in the room for company. 

    Set aside time for low-key family time.

    Remember to protect your own “me” time! If “relaxing” with your kids doesn’t feel so relaxing, save a different time period during the day for your own relaxation time by yourself or with your spouse. It can be during the day when kids are at school, or after the kids go to bed. 

    Starting Slow and Catching Up on Weekends

    Do you find it hard to get back to work after a break or vacation? Similarly, kids can struggle to get back into the swing of things at school. Consider setting aside extra time for homework in case it feels harder than it did before break. Be there to encourage kids, and try to recognize signs that they’re simply too tired to complete the assignment. If necessary, contact the teacher to ask for a later due date.

    Weekends can offer a great time to catch up on sleep and mental recovery. Let your whole family sleep as late as needed to make up for any lost sleep from early weekday mornings, but don’t let weekend bedtimes shift more than 30-60 minutes later than weekday bedtimes. Also take advantage of weekends for catching up on down time, family time, and outdoors time. These all help with mental health and a smoother transition back to school. 

    Keep in mind that going back to school shouldn’t be too traumatic for parents or kids. If something seems unreasonably difficult, or you notice persistent fatigue or mood changes in yourself or your kids, seek help. Ask your children’s pediatrician, call a mental health crisis line or parent stress line, or contact the school for more support.

    With some planning and strategizing, going back to school can let kids get back to learning and friends, and let you get back to having some non-parenting time.

  • A Healthy Transition Back to School After Break: Parent-Tested Tips

    A Healthy Transition Back to School After Break: Parent-Tested Tips

    Going back to school can be tough for families after a break. Winter break, for example, can be 2-3 weeks for many school children, and include holidays and other seasonal events. When kids are out of school, there’s less reason to follow a consistent routine, especially if parents are taking time off work. Sleep, eating, and activity patterns can be different or non-existent during break. 

    The return to school can feel scary if you’re worried about transitioning back to strict schedules, early mornings, and homework – but don’t worry. These tips can help you reset and ease the transition back to school and regular schedules. 

    Routines While Out of School: Looser But a Necessary Break

    When there’s no school or work to create a schedule, it’s likely that you’ll ease out of your regular routine. Sleep times may shift, and meal times may be less regimented. Instead of sitting down to balanced meals, many families shift to more takeout, snacking, and holiday treats. 

    On vacation, it’s good to take advantage of flexible schedules!

    There’s nothing wrong with this for the short-term. For many busy parents, it’s necessary to take a break from what feels like planning every aspect of life, the way you might when there are work, homework, and extracurricular activities to keep straight. Some mental down time can let you recharge for the rest of the year. 

    But that can lead to a rude awakening when real life kicks back in!

    A regular school day usually starts with a strict waking time followed by a busy morning. It may include packing lunches and homework, eating or packing breakfast, and some rushed discussions about afterschool pickup and activities. Later, there may be sports or other activities, dinner, and homework. A regular bedtime is essential for good health, since you’ll all be repeating the schedule tomorrow. 

    Getting Back into a Schedule – Including Sleep

    Planning your schedule ahead of time lets you fit the important things into each day without as much effort. When you’re consistent, your mind and body are more prepared. You have energy when it’s time to wake up, you’re tired when it’s time to sleep, and you’re hungry at meal times. 

    Thankfully, when school starts back up, there are a lot of set times that you can work around as you’re getting back on schedule! 

    • The start of the school day
    • The end of the school day
    • Any extracurricular activities
    • Any meetings you have, or a time you come home from work (or stop working)

    Use these events to your advantage as you reset your schedule. 

    School starts early in the morning, so you’ll need to get up on time. It can be challenging if your family has shifted to a later schedule over the holidays, but gradually shifting back can help. Wake up and go to sleep a few minutes earlier each day until your body’s clock is back to being on “school” time. 

    It helps to re-establish regular meal times and physical activity schedules, too. Try to get back to your typical family eating patterns and times so that your body and mind can go back to predicting when meal times and sleep times will be. 

    Make a To-Do List to Relieve Stress on Parents

    There’s a lot to do when school gets back in session, but you can use simple tools to make it easier on kids and parents. A simple to-do list or checklist can relieve the burden of trying to remember things. It can help you make sure everyone has what they need when leaving home in the mornings. It can also make your evening calmer. 

    Here’s what you might include on a daily checklist or to-do list. 

    • Pack backpacks, which might include lunches, water bottles, and homework.
    • Check for gym clothes (older kids), instruments, sports equipment, or other items needed for extracurricular activities that day or the next day. 
    • If you work outside the home, pack your own lunch and any laptops or other work items you’ll need. 
    • Activities like grocery shopping (make a list!), filling the car with gasoline, and walking to the library to return a book. 
    • Chores like meal prep, housecleaning, laundry, and gardening. 
    • Working out or walking. 
    Make sure everything’s packed the night before so you can be on time for the school bus!

    The less you need to remember, the less likely you are to forget. That’s especially true when last-minute, unexpected demands arise, like your kids needing to finish a project by the next morning. It’s also more efficient to go down a checklist than to try to remember what you need to do. 

    Back to Healthy Habits

    It’s okay if your family slacked on your typical healthy habits. Meals may have been more like sporadic snacks. Screen time may have crept up. You may have missed a workout or three. It’s good to take a break occasionally! But when vacation is over, it’s time to get back to healthy habits for everyone. 

    Here’s a snapshot. 

    • A balanced breakfast, especially for kids. It’s hard to focus on learning when they’re hungry! Consider fresh fruit, reduced-fat dairy like yogurt or milk, a whole grain like oatmeal, whole-grain toast, or whole-grain cereal. Here are ideas. 
    • A healthy lunch with fiber and protein. Check our healthy lunch ideas! 
    • A family dinner with protein, whole grains, and vegetables. Don’t worry – here are plenty of options for nutritious, family-friendly, simple dinners. 
    • Physical activity. Kids can get back to active recess and sports at school with friends, or afterschool in organized activities. Parents can get back to regularly scheduled workouts. 
    Taco night is a kid-friendly, parent-friendly, nutritious option.

    If screen time crept up, it’s a good time to dial it back. Kids can keep themselves busy with homework, afterschool activities, and reading at home. If you do let them use devices, set strict rules on what they’re allowed to do or watch, and for how long. Then stick to the boundaries you set!

    Ongoing Support for Kids When Returning to School

    Keep in mind that while as a parent, you may find school to be a blessing, kids may not feel like going back. Even kids who love school and do well in it may find it stressful or boring. Or, they may just prefer to be at home with you – not realizing that “vacationing you” has time to play with them, while “working” you may not. 

    Do your best to “be there” for your kids. Talk them through any fears or anxieties they have. Validate their feelings, but reassure them. If it helps, talk about the things they’re looking forward to in school, whether it’s a daily occurrence like playing kickball at recess, or something coming up like a field trip or class party. You might also find it helpful to talk about your plans for next weekend or an upcoming holiday so that kids have something to focus on besides school. 

    Remind kids about fun things at school, like games with friends.

    The transition is an ongoing process, so be prepared to work through it for days or weeks. If you see any concerning signs, talk to your children’s teacher or pediatrician for advice. 

  • More Parent-Tested, Lifestyle Coach-Approved Tips for Staying Healthy During Winter Break: Immunity, Sleep, Schedules, and Screens

    More Parent-Tested, Lifestyle Coach-Approved Tips for Staying Healthy During Winter Break: Immunity, Sleep, Schedules, and Screens

    Winter break is a pause from the usual routine. For parents, differences at this time of year may include kids being home from school, prep for holidays and holiday events, and challenges like working during school closures, getting sick, or traveling in winter weather. 

    Unfortunately, winter break often means straying from healthy habits. The first post in this series talked about eating well, staying active, and hydrating during winter break. We also talked about maintaining mental health by establishing priorities and sticking to them. This post talks about supporting health with immune support, daily structure, healthy sleep, and responsible screen time. It’s worth it to take a few steps to support health during this winter break!

    Supporting Immune Health During Winter Break

    Winter break falls within peak cold and flu season, and COVID-19 is still a threat. Travel and gatherings like holiday parties and family reunions can increase the spread. 

    Here are simple tips to boost your immunity and reduce the spread of infections. 

    Washing hands is easy and effective.

    • Wash your hands properly before eating, after using the bathroom, and when coming back inside after going out.
    • Get recommended vaccines, such as for the flu and COVID-19.
    • Consume plenty of fresh fruits and vegetables for vitamin C and other nutrients.
    • Stay hydrated with water, tea, or other low-calorie beverages. 
    • Get enough sleep and physical activity.
    • Wear a mask when around others. 

    Remember to assess risk before attending gatherings. If you or someone in your household is at higher risk for more serious illnesses, consider wearing masks or skipping the event. Similarly, be considerate if you’re planning to visit higher-risk individuals like grandparents. Inform them if you or your children are ill, and let them decide whether they still want you to come or if they want you to mask up. 

    Keep in mind that most colds aren’t serious. Kids are likely to get sick sometimes, just like grown-ups. Contact your child’s pediatrician if you have concerns. 

    Sleep: An Underrated Winter Break Health Habit

    Parents already know that sleep is critical for mood and behavior; tired children are no fun to manage. Sleep also boosts immunity, energy, and ability to think. Winter break is a great time to get more sleep for several reasons. 

    • It’s easier to set aside time for a bedtime routine when kids aren’t swamped with homework.
    • Days are shorter, so it gets dark earlier in the evening and stays dark later in the morning – perfect for sleeping!
    • There’s more ability to sleep in when you’re not rushing to gather kids, clothes, lunches, and homework, and get them off to school on time. 

    For best results, keep bedtime to within an hour of bedtime during the school year. That makes it easier to go back to school without causing sleep deprivation. Sticking to a consistent sleep schedule also makes it easier to get to sleep and fall asleep, so it’s easier to get adequate high-quality sleep. 

    Also maintain habits like turning off screens at least 30 minutes before bed, having a bedtime routine that’s consistent, and being active during the day so kids are ready to sleep at night. 

    Maintaining a Loose Daily Schedule Without Over-Scheduling

    Winter break offers the chance to be less strict with your schedule. You don’t have to drop the kids off early at school. They may not have certain after-school activities to attend. Work hours may be less rigid. 

    Plan to eat meals together at a consistent time, and the rest of your daily schedule can fall into place more easily.

    With extra flexibility, it can be tempting to let go of a schedule completely, but that can be a mistake. While some people perceive schedules as limiting, I like to think of them as liberating. Here’s why having a set schedule can be liberating.

    • It reduces decision fatigue because you’ve already decided when many events – like meals and bedtime – will occur.
    • It gives you control over your time because it lets you set aside time for what’s important to you, such as work, specific events, working out, and family time.
    • It lets offers kids predictability and stability, which lets kids thrive and feel secure
    • It lets kids see that you’ve set aside time for what they want, like screen time or play time

    To create a schedule that doesn’t make you feel trapped, start with a few anchor events to establish and maintain a daily rhythm. They may include:

    • Bedtime (and a bedtime routine before that)
    • Meal times
    • Outdoor times 
    • Nap time (if you have younger children)

    Depending on your needs and the ages of your children, other items in the daily schedule may include reading time, screen time, family play time, and quiet individual play time (when you can work if needed). 

    See how your schedule works for a few days, then tweak it if needed. 

    Screen Time: Set Boundaries That Actually Work

    Each family has different norms around screen time: how much, when, and what’s okay to do or watch. Ipads and other tablets, laptops, phones, and smart watches are abundant in most households nowadays, and they act like kid magnets. 

    Tablets can give parents a needed break while traveling, and it’s a time when kids are sedentary anyway.

    During vacation, it’s important to set boundaries that meet your needs. Usually, there’s a conflict between parents wanting to reduce kids’ screen time versus kids wanting to watch more and parents needing a way to entertain kids without them. 

    When you set boundaries for screen time, consider these aspects. 

    • How many hours are okay per day or week. 
    • Which device(s) your child will have access to.
    • Which guardrails you’ll put in place, such as supervising your child during screen time, using the device together with your child, or activating a child mode on the device. 
    • What your child may do with the device, such as doing educational programs, playing interactive games, or watching videos. 

    Whatever rules you set, stick to them just like you stick to any other rules in your household. Here are some rules you might consider. 

    • A maximum of two hours of screen time a day.
    • No screen time until after a certain amount of active time and reading or other educational activity.
    • The child must get your approval for each new activity, such as a new game or video.
    • The child must take vision and active breaks every 30 minutes, like running around the house for 1-2 minutes without looking at a screen. 

    All screens should be turned off for the bedtime routine. 

    Keep in mind that everyone needs a break – maybe even you. If the only way you can get a break and prevent a breakdown is to give your child more screen time, it’s okay. They’ll survive, and you need to, too. 

    Winter break and the holidays can be both happy and healthy, but it can take some planning and tricks to make it happen. How do you stay healthy during this time? 

  • Winter Break Reality: Balancing Work, Kids, Holidays, and Rest When School Is Out

    Winter Break Reality: Balancing Work, Kids, Holidays, and Rest When School Is Out

    Winter break is starting – and somehow, the thought of schools being closed for three weeks isn’t as exciting for me as a parent as it was for me as a kid. There is still a lot to be excited about, such as the end of Hanukkah and extra time with a kid who isn’t burdened with homework, spelling tests, and maximizing his Friday Free Time in third grade. 

    But many parents may agree with me that a break from school leads to personal challenges. It can be hard to juggle parenting, working, health, and, often, expectations around holidays. At the same time, this is theoretically the time of year we’re supposed to recharge for the year to come. 

    I don’t have a solution for getting all my work done, entertaining my child while keeping him from watching a screen, staying active, attending all holiday events, and starting the new year feeling rested. If that’s your idea of a successful winter break, I don’t know how to get you there. But if you’re like me in setting more realistic goals for a successful break, keep reading for strategies.

    Double Duty on Winter Break

    As a single working parent, I am facing three weeks of working while my son is home from school. For me, that translates to 11 working days and 4 vacation days (Christmas Eve, Christmas Day, New Year’s Eve, and New Year’s Day). That leaves 11 work days for me to parent an active boy in the home while meeting work deadlines. 

    The idea of spending more time with my son is nice. He’ll be more relaxed without feeling pressure that he puts on himself when school’s in session to behave well, follow directions, study hard, and do his best. He’ll love extra time with his grandparents (my parents). These will hopefully translate into more pleasant time with me – and he is wonderful company when he’s in a good mood! 

    But it’s tricky getting work done when he’s around. The only way I’ve found to concentrate on work when he’s at home is to let him watch a device. It’s not healthy for his body or mind, and it makes me feel guilty. So, it’s time to juggle. 

    • Which work-related tasks can I complete while talking to him – that is, which tasks don’t require full attention?
    • Which tasks can I squeeze in if we go to the park and I can get him to play for a few minutes by himself – for example, is there anything I can work on using my phone, and can I do any thinking while we’re walking to the park so that if I have a few minutes to work while at the park, I can type furiously?
    • What tricks can I come up with to have him do some sort of task on his own before he starts watching YouTube?

    It’s tough – but thankfully, there are fewer meetings at work, so I can mostly focus on doing essential tasks. 

    Keeping Kids Happy: Benefits and Compromises

    The obvious benefit of schools being closed is getting to spend more time with my son. There are sides of my son and parts of his day that I don’t usually get to see. I get to see his more relaxed self that’s not thinking about homework or who gets to be up first in kickball or whether he’ll get to have two pieces of pizza instead of just one at lunch. I love his excitement for things like upcoming holidays and extra time with my parents.

    On the flip side, there’s more time to fill. It’s harder to keep him away from a screen, especially if I don’t feel like spending all day, every day focused on him – or if I simply can’t because of work or other priorities. 

    One of my main strategies for keeping my son content, getting my essential work done, and staying a little bit sane are to define the time periods. Here are some examples. 

    • Quality time together: If we’re dedicating time to each other, I make sure we’re doing something that involves interaction or focus. For example, we can play cards together, play catch or another sport, or do an art project. 
    • Relaxed time at home. We may be in the same room, but I’ve let him know that he can enjoy his free time and activities, and I will be doing mine. We may talk periodically.
    • “Alone” time. There may be times when I need to concentrate, such as if I am writing a piece or doing calculations. I ask my son to wait for a few minutes before talking to me. I try not to do this too much when he’s home, but sometimes it’s necessary. 

    Holidays with Kids: “Good Enough” Is Probably “Great”

    Kids love special occasions. They bring their own joy, excitement, and ideas. While you may have an image of a “perfect” holiday, keep in mind that whatever happens on the holiday will probably be great in their eyes. 

    It probably doesn’t matter what you make or do together – as long as it’s pleasant, it serves the holiday purpose.

    Here are a few ways to support holidays that are easier on parents and magical for kids. Keep in mind that all children and families are different, so adopt these tips to fit your own situation. 

    • Involve them in holiday prep, from decorating your home’s interior and exterior, to wrapping gifts, to mixing batter for cookies. If their “help” slows you down too much, give them tasks that are separate from yours, like placing spoonfuls of batter on a baking pan while you mix the batter for the next batch of cookies.
    • Let them lead, even if they do it differently than you would have done it. For example, let them create a holiday playlist that has very little to do with the holiday you’re celebrating, choose a gift that you wouldn’t have chosen for that person, or distribute Valentine’s Day napkins at a Christmas dinner. They’re participating and feeling included and loved, and that’s what’s important. 
    • Give your children jobs. They may be the event photographer, DJ, escort for guests, set-up crew, or all of those. Kids tend to rise to the challenge, especially if they get to tell guests how important their jobs are. 
    Let your children be leaders and experts – even if they want to show you that they learned dreidel in school, but you’re not Jewish!

    As much as possible, be a good role model. Be happy and accepting. Express gratitude and excitement when you receive a gift. Show how much fun you have when you select the perfect gift to give. Above all, make it clear that you are pleased with the holiday, and thankful to be with your family. 

    Resting Up for the New Year

    How can you rest with work, parenting, and holidays happening all at once? It’s important to give yourself a mental break. Cut yourself slack on things like rigid schedules, perfectly balanced homemade meals, and screen time for your kids. If they skip a chore, let it go. Arguing with them may take more effort than it’s worth. Simply telling yourself that it’s okay to loosen up for a couple of weeks can make a huge difference in the amount of stress you feel. 

    For some physical rest, delay or skip non-essential tasks. Clean the house less often, let holiday decorations stay up for a few extra days or weeks (except for a potentially dangerous dried-out Christmas tree, which can be a fire hazard). Wear casual clothes instead of dressing up, and limit your planned commitments. Cutting a few corners here and there can add up to a well-deserved break. 

    Holidays can be both magical and difficult for parents, but you can take steps to get what you need while your children are out of school. Set your priorities, do only what’s necessary to accomplish the bare minimum, and maintain a positive attitude. You can start the new year feeling closer to your kids, refreshed, and on top of things at work.

  • Eat Well and Keep Moving: Simple Parent-Tested Tips for Healthy Living During Winter Break

    Eat Well and Keep Moving: Simple Parent-Tested Tips for Healthy Living During Winter Break

    Winter break brings a different pace to family life as schools close and schedules change. Childcare duties increase and holidays may bring extra responsibilities, but working parents may not have much time off. Minds and bodies still need care, so it’s a good time to take a practical and creative approach to staying healthy. 

    In winter weather, amid holiday cheer, and with tired, bored, or excited children, it can be even more rewarding to cling to healthy habits. Here are tips for staying active for parents and kids, eating healthy without excess costs or fights, getting outside time in any (safe) weather, and hydrating for health.. 

    Keeping Parent and Child Active During Winter Break

    Staying active is imperative for physical and mental health, but it can take extra planning during winter break even if it’s a habit during other times. During these weeks, we can be busier, schedules can be different, and weather can be rainy where I live. However, we can overcome these challenges with prioritization. Bodies need to move!

    Fortunately, I’ve been running for almost 30 years. It’s enough of a habit now that I know it’ll get done during break, too. It’s built into my day, from making sure I go to bed early enough to be rested by morning run time, to having child care lined up every morning, 6 days a week. 

    It takes a bit more thought to make sure my son gets enough exercise. He’s not lazy – he’s the opposite of it! – but it takes more planning to get him active than for me to run. When school is in session, he walks to and from school, plays a bit at recess and lunch, and plays for hours in the afterschool care program. 

    On break, here are some ways he stays active most days.

    • Yardwork and gardening with my parents at their house in the mornings while I run and take “me” or work time.
    • Various ball games with my parents in their backyard, including football, soccer, baseball, and creative variations of these. 
    • Walks and bike rides with me to any destination I can think of to make him interested enough to come alone without too much protest. A park, a store, the library, and a bus stop or metro station are common destinations. 
    • Walking to the park (about 15 minutes each way) for kickball, catch, or football.
    With the right gear, kids can get plenty of outside time in most kinds of weather.

    Rainy day options include these.

    • Dressing properly, mentally preparing to be cold and wet, and playing outside in mud and puddles with the thought of a warm shower and dry clothes when we come inside.
    • Going to our building’s underground parking garage for roller skating, a game of catch, or various other adventures. 
    • Playing in our building’s rec room/gym.

    Healthy Eating for All During Winter Break

    Health eating for the family can be challenging during winter break. Depending on your child’s habits and location, you may be used to schools providing milk, breakfast, lunch, and snacks. During break, you’re responsible for all food and beverages. It may be an extra responsibility for you, but see if you can turn mealtimes into a chance to spend more time together that you don’t get when your child eats lunch at school. 

    Thankfully, most kids prefer simple, familiar meals, so take advantage. Plain whole-wheat pasta with marinara sauce, chicken or parmesan cheese, and a piece of fruit can be a balanced, easy, and welcome dinner, for example. For lunch, try items as simple as PB & fruit sandwiches on whole-wheat tortillas. Don’t sweat it!

    Here are some tips for healthy meals for everyone. 

    • It’s okay to repeat meals. Kids often love repetition. 
    • Keep serving vegetables and fruit at most meals. 
    • Try these ideas for healthy breakfasts, lunches, dinners, and snacks. 

    Take shortcuts whenever you can get away with it to make healthy eating easier. Here are some examples. 

    • Make double or triple batches so there are leftovers to eat the next day or two. 
    • Use frozen foods like fish fillets, chicken tenderloins or breasts, vegetables, and berries to reduce pressure to shop frequently. 
    • Stock up on easy-to-use nutritious panty items like whole-wheat pasta, plain instant oatmeal, canned tomato sauce, peanut butter, and mixed nuts.
    • Make soups, stews, and casseroles with vegetables and lean proteins. They’re easy to make and easy to freeze.
    • Sandwiches are just fine for meals – use whole-grain bread, peanut butter or low-fat cheese, and a side of fruit or vegetables. 
    Whole-wheat spaghetti, turkey meatballs, marinara sauce, and parmesan cheese: dinner is ready!

    Holiday treats can feel stressful if you’re worried that your kids will eat too much fat and sugar or replace nutritious foods with holiday treats. To reduce anxiety and avoid fights, I suggest letting your kids eat treats at holiday events and parties. 

    Support healthy eating the rest of the time by having healthy foods in the home. Have healthy snacks always available so hungry kids will eat healthy, and keep your children eating at the table, not while watching a screen. In other words, have foods like fresh grapes, grape tomatoes, string cheese, and plain popcorn in the house, and keep chips, cookies, and candy out of the house. 

    Outdoor Time in All (Safe) Weather

    Did you know it’s okay to be outside in most weather? And that it has a wide range of benefits? Here are some reasons why it’s important to be outside. 

    • Getting natural light helps you sleep better because it helps your body set its natural circadian rhythm to be awake during the day and sleepy at night.
    • Being outside counts as being in nature, even if the only bit of nature you can see is a sliver of sky or a weed growing from a crack in a sidewalk. Nature improves mood and health. 
    • Being outside encourages movement because there’s more space. 

    It’s usually safe to be outside in winter except in any of the following conditions. 

    • The temperature with wind chill (“feels like”) is under 0°F (-18°C). 
    • There is a blizzard or whiteout conditions. 
    • Freezing rain or excessive ice makes the ground slippery. 
    • Thunderstorms are in the area. 

    For cold weather, be sure to layer up and watch for signs of hypothermia or frostnip. A warm jack like a lined puffer jacket can be a great outer layer for kids and adults. Add a hat and gloves or mittens for more warmth. 

    If it’s raining, but not freezing rain or with high winds, dress well and enjoy the puddles in the rain! A stylish and functional pair of yellow boots can keep kids happy and splashing. Kids seem to love umbrellas, too. Wear a waterproof rain jacket, and adults and kids alike can get some fresh air before coming indoors for a hot shower and some soup or tea.

    Hydration

    It’s easy to forget hydration, but it can help everyone’s energy and mood. Remember to drink often, even in cold weather. Kids are especially likely to ignore or miss thirst cues. 

    Any of these are good options. 

    • Water
    • Herbal tea
    • Broth
    • Tea with milk, which is an especially good choice for adding protein and calcium
    Make hot decaf coffee or tea with milk together for family time, hydration, and fun.

    It’s okay to relax during vacation, but it’s also a good idea to stay healthy. A bit of planning can make it easier for you and your family to be active, eat well, and feel better so you can get more joy from the season.