Healthier Habits Before the Holidays

You did it parents! You survived the candied sugar rush of Halloween. But I hate to break it to you. Winter is coming. And with winter comes the magical and yet dreaded hustle and bustle of the holidays. Lets be honest parents... sweaters, hot cocoa, food galore, holiday parties and gatherings. It is not the easiest time to stay on track and keep up with our goals. So before we truly get down into the trenches preparing for some holiday cheer we wanted to preemptively take some steps to help our families remain more on track and a little healthier this season. Because we all know our kiddo plus a sugar crash is something to be avoided at all costs. So here is a Warrior parent's guide to keeping up with some healthier habits before the holidays take over.

It's a Family Thing

     Ever been to a dinner party at a friend's house where they served an adult menu and a totally different kid menu? While this may be a necessity with young infants and toddlers this cannot become the norm. Meals are a family affair and we've got to stop giving in and serving a kid's menu. When we consistently dumb down flavors and textures to suit a child's picky preferences we are teaching them that they're picky preferences are allowed. As parents, we are in charge of teaching and guiding our children to eat like an adult. And this doesn't happen by accident, it requires our conscious effort. Otherwise we will blink and our now adult child subsists solely on a diet of chicken tenders, pizza, and hamburgers (you think it doesn't happen, but my mom still has to prepare a separate dish for my very much adult little brother at every family meal due to his lack of flexibility in his meal preferences). So start saying no to the kid's menu. If you're at a Mexican restaurant your child should try to order Mexican food of some sort, not just chicken tenders. The same goes for when you're eating out Italian or any other type of non-American cuisine. In doing so we are helping our child expand their palate, tastes, and preferences. And consistently stepping outside of our comfort zone is good for everyone, no matter the age. I am not saying this transition will be easy at first, but isn't it easier to just prepare one meal rather than three different versions of it, or to be able to go to any restaurant in town rather than having to try and suit everyone's individual tastes?

Redefine "Snacks" vs "Treats"

     When you think of "snacks" what comes to mind? What about when you think of "treats." Are they mostly the same thing? Should they be? In our society 'snacks' (or what most people consider to be snacks) are readily available, convenient, and a regular part of our daily diet. This hasn't necessarily been a great thing for our health overall, but it is a fact of life. But are we using them correctly? Snacks should be a mini meal, or in between meal that helps us remain fueled up throughout the day. It shouldn't be high in sugar or low in nutrients like the bag of chips or donuts we tend to grab from the break room or nearest vending machine. Those are actually treats, or those unhealthy indulgences that should be saved for special occasions. When we make this distinction clear for ourselves and our families we will begin to make healthier choices on a daily basis. So take some time to sit down and explain the difference to your little one. An apple, some carrots, or meat and cheese would make an excellent snack. The bag of chips, ice cream, or Little Debbie snack they keep asking for, however, is a treat and shouldn't be a part of their regular weekly diet.

Junk the Junk

     Now that we've distinguished between snacks and treats it is time to go through your home and literally junk the junk. We all eat what is readily available and convenient. That is why fast food is such a huge industry. It's just there and so easy in a quick pinch. With busy schedules we're often left hungry and in a rush. We don't pause to think "Is this going to be good for me?" but rather "fooooooooood." That's why a bag of chips can disappear in seconds without a thought for all those empty calories. So empty that fridge and cupboard Warrior parents! Clean out that snack drawer! If there isn't soda, chips, or cookies to tempt us we have no choice, but to eat healthier. Because no matter our age we all automatically reach for and snack on whatever is in front of us. So let's going into the holiday season with ready to go options of a healthier variety.

The Magic of One Polite Bite

     This dinner time rule is so simple, but a complete game changer. The rule is everyone must take one polite bite of everything on their plate. It doesn't have to be a big bite, and you aren't ever forced to "clean your plate", but you do need to make an effort to try everything. This is important for three reasons... 

(1) Science proves our taste buds change all the time. You can grow up absolutely hating peanut butter and chocolate (like I did, I know that is completely crazy and I was being ridiculous as a child) and then one day it just tastes different. So keep taking polite bites, even if it's of something you previously didn't care for. It might just surprise you that your preferences have changed. 

(2) Taking a polite bite of everything that is served at a meal is just good manners. As your child grows they will begin to be away from home more and more. Other people eat different. Being open and able to politely try different flavors and textures will always leave a mark on others so start them young. The practice of manners is important whether it's a simple meal at a friend's house or a multi-course fancy business dinner.

(3) This magic rule of one polite bite also works wonders for picky eaters. It allows you to give foods they don't like a regular cameo appearance. Say goodbye to never serving your favorite dish because little Tommy won't eat it. We're not saying the transition will be easy. It may take 5 times or well past 100, but eventually with consistency of the one polite bite rule, your child will stop fighting you and may even develop a taste for it. 

     So there you have it! These easy tips may not have you eating perfectly portioned roast chicken and greens by Christmas time, but they are definitely a step in the right direction. We hope that you as you focus on your family's health and habits you can say goodbye to mealtime tantrums and focus more on what really matters- spending time just being with each other. And don't worry your family's healthy eating habits is an evolving process. When all else fails you can always join us on the mat for some squats during dodge ball on Family Participation Days. Keep it up Warrior parents! And we hope you're as excited for this holiday season as we are!

#RaiseAWarrior