{"id":25668,"date":"2020-09-24T11:40:12","date_gmt":"2020-09-24T15:40:12","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=25668"},"modified":"2021-02-23T08:48:47","modified_gmt":"2021-02-23T13:48:47","slug":"family-health-and-fitness","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/family-health-and-fitness\/","title":{"rendered":"6 Ways To Make Healthy Living A Family Affair"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">Did you know that September 27th is Family Health and Fitness Day? As far as I\u2019m concerned, that means two things. One, I\u2019m definitely making my crew these <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/overnight-oats-reci\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">brownie batter protein overnight oats for breakfast<\/span><\/a>. And second: It\u2019s the perfect time to think creatively about how to get the whole family (or anyone we live with, for that matter) more excited about healthy living. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Whether you want to make exercise a more regular part of your lives or healthy eating more of the norm in your household, these tips will help you and the fam clean up old habits and make your healthy routines stick.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>1. Find fun ways to move that don\u2019t feel like workouts<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">A surprising number of outdoor games sneak in calorie-torching action, says <a href=\"http:\/\/pravasanayoga.com\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Amber DiPietro<\/span><\/a>, C.P.T., trainer and certified holistic health and wellness coach.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cEnjoy a game of tag and increase your speed, agility, and quickness along with cardiovascular health, or race with cone drills to the finish line,\u201d says DiPietro. If you\u2019re working to get little ones moving, incorporate a game of hopscotch or leapfrog. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If a little friendly leapfrog competition isn\u2019t your jam, simply plan regular time to move together. \u201cSet a goal to walk together as a family one evening this week,\u201d recommends Carol Frazey, M.S.,\u00a0author of the e-book <a href=\"http:\/\/www.barnesandnoble.com\/s\/carol-frazey\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\"><i>The Fit School Plan: 1 Year to a Nutritionally and Physically Fit Life<\/i><\/span><\/a>. \u201cWalking as a family is a great way to build both good health and better relationships. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">It&#8217;s easy enough: Google &#8220;hiking trails near me,&#8221; and take a weekend or after-school trek.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/household-items-workout-equipment\/\" target=\"_blank\" rel=\"noopener noreferrer\">These Household Items Can Double As Workout Equipment<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">However you can get moving, you\u2019ll reap the benefits. \u201cExercise helps reduce the risk of diabetes, obesity, high blood pressure, and it increases heart health, elevates your mood, and boosts energy,\u201d DiPietro explains. Plus, starting kids on weekly family fitness rituals when they\u2019re young can inspire a life-long devotion to regular exercise (even once they graduate from ye olde chalk-drawn hopscotch board).<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>2. Create a food Menu for the month<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">To make healthy eating fun and consistent, carve out some time together every month to make a master list of foods to try. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Take care to include a mix of everyone&#8217;s favorite healthy foods and also nutritious foods they haven&#8217;t tried before (for instance, jackfruit, kimchi, or papayas). Encourage everyone to do their research and get creative.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cThis leaves some excitement to look forward to as you check it off your list as the weeks go by,\u201d says weight-loss specialist <a href=\"http:\/\/www.nakedwellness.us\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Amber Trejo<\/span><\/a>, M.S., C.P.T. \u201cIt may even introduce some new favorite foods into the household that no one has ever thought to try before.\u201d<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>3. Make dinner together<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">These days, more than ever, it can be tempting to order takeout or delivery. Cooking your own meals is one of the most effective ways to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5561571\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">eat healthier<\/span><\/a> and <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sodium\/how-to-reduce-sodium\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">reduce sodium intake<\/span><\/a> (not to mention save money, too).<\/span><span class=\"s3\"><br \/>\n<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cPreparing meals together helps everyone in your house learn how to cook and, most importantly, helps everyone understand (and control) the ingredients they\u2019re putting into their bodies,\u201d says Dr. Nikola Djordjevic, M.D., a medical advisor at <a href=\"http:\/\/healthcareers.co\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">HealthCareers<\/span><\/a>.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If you\u2019re new to the practice of cooking en masse, Djordjevic recommends delegating cooking tasks to your kid(s) that are fun and easy to accomplish so they feel a sense of pride every time they enter the kitchen. Or, to gamify family cooking, give each family member a designated night to pick a new healthy recipe for everyone to make together. This will help make everyone feel like they have a proactive role in the household\u2019s evolution towards eating better.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If you have kids, delegate youngster-friendly tasks like peeling oranges or measuring ingredients, Djordjevic suggests. This gives them a sense of accomplishment when everyone sits down for the meal.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>4. Set aside regular group breathing time<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Everything going on in 2020 has sent the stress levels of kiddos to senior citizens skyrocketing. One free, research-backed, simple way to slash stress, though? <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/breathing-techniques\/\">Focus on your breath<\/a>.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cAs a group activity with the whole family, spend five to 10 minutes a day doing mindful breathing or meditation exercises,\u201d suggests <a href=\"http:\/\/foodlove.com\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Bansari Acharya<\/span><\/a>, R.D.N., a dietitian focused on mindful eating. Doing so can not only relieve stress but foster a deep sense of connection amongst the crew.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Try an app like <a href=\"https:\/\/www.simplehabit.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">SimpleHabit<\/span><\/a> or <a href=\"https:\/\/www.headspace.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Headspace<\/span><\/a><span class=\"s2\">, <\/span>or simply search \u201c<a href=\"https:\/\/www.youtube.com\/results?search_query=10+minute+guided+meditation\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">10-minute guided meditation<\/span><\/a>\u201d on YouTube.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cMaking this exercise as part of the daily routine can greatly enhance mental health for the whole family, especially in times like these,\u201d says Acharya. \u201cMeditation and deep breathing have been proven to be extremely effective in reducing stress, depression, and anxiety when done regularly.\u201d<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/breathing-techniques\/\" target=\"_blank\" rel=\"noopener noreferrer\">Soothe Your Anxious Mind With These Breathing Techniques<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">For Acharya, the time before you start eating but are seated at the table is the perfect opportunity to cue up a meditation track. \u201cTaking a moment to be in the present moment before meals helps you really savor the food that you are eating,\u201d she says. \u201cWhen you slow down during meals by <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/eating-mindfully\/\">being mindful of all your senses<\/a>, your brain has time to catch up to your stomach, which can lead to healthier intuitive eating practices.\u201d<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>5. Keep a friendly fitness competition rolling<\/b><\/span><span class=\"s3\"><br \/>\n<\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Fitness trackers make it easy for you and your loved ones to get competitive. &#8220;Set a family goal to reach 70,000 steps each per week (doctors recommend getting 10,000 steps each day),\u201d says Frazey.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cUsing a Fitbit, Apple Watch, Health App, or Garmin, track each person\u2019s steps and display the results on a chart for some healthy competition,\u201d Fraze suggests. \u201cThen, award a prize for the family member who hits the most steps for the week!&#8221; Tack your chart somewhere visible (like the fridge) to remind everyone of their progress every time they walk by.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Another fun idea: \u201cCheck out a walking or running track in your area and challenge family members to see how many laps they can do in 20 minutes,\u201d says Frazey.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>6. Make dessert together<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Saved the best for last? Of course we did. Whip up a tasty, nutritious sweet treat together as a family, proving that healthy and delicious can go hand in hand. \u201cTaking this on as a team shows your children that all things require work and that even dessert can be healthy,\u201d says DiPietro. Once the dish has been completed, sit down together and go around the table critiquing the result like judges in a TV competition.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">DiPietro\u2019s go-to healthy treats include banana \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/nice-cream-recipes\/\">nice cream<\/a>\u201d and chia seed pudding. To make banana \u201cnice cream,\u201d pop frozen banana pieces in a food processor and blend. Add <a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-sweeteners\/N-cp99lu\" target=\"_blank\" rel=\"noopener noreferrer\">maple syrup<\/a>, cinnamon, or any other toppings you like before serving. To make chia seed pudding, stir two tablespoons of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/smoothie-enhancers\/seeds\" target=\"_blank\" rel=\"noopener noreferrer\">chia seeds<\/a> and half a cup of almond milk into a container. Let the mixture settle for two minutes, stir again, and stash in the refrigerator for at least two hours. Then, add mix-ins like fresh fruit, unsweetened chocolate chips, maple syrup, or nuts.\u00a0<\/span><\/p>\n<p>Want more inspiration? Try one of these <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/high-protein-desserts\/\" target=\"_blank\" rel=\"noopener noreferrer\">high-protein dessert recipes<\/a>.<\/p>\n<p><strong><b><span class=\"Apple-converted-space\"><em>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/em><em>n our Facebook community,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/em><\/span><\/b><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Did you know that September 27th is Family Health and Fitness Day? As far as I\u2019m concerned, that means two things. One, I\u2019m definitely making my crew these brownie batter protein overnight oats for breakfast. And second: It\u2019s the perfect time to think creatively about how to get the whole family (or anyone we live<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/family-health-and-fitness\/\">Read More <span class=\"screen-reader-text\">6 Ways To Make Healthy Living A Family Affair<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":25670,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,4,5,9],"tags":[],"class_list":["post-25668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-health","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Ways To Make Healthy Living A Family Affair | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"September 27th is Family Health and Fitness Day. 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