July 29, 2024

134 | Ending Summer Strong: Easy Health Hacks for Busy Parents & Families

21 minutes

Show Notes:

With simple tips like stocking up on healthy snacks and incorporating mini workouts into daily routines, these 15+ hacks offer busy parents practical ways to prioritize nutrition and movement for themselves and their families. They also incorporate short bursts of physical activity throughout the day to get the whole family moving.

Enjoy!

-Kendra

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Nutrition Hacks:

Stock up on healthy snacks: Keep a variety of nutritious snacks like cut fruits, veggies, nuts, and yogurt readily available for quick and convenient options. Use yuca app!

Sneak in veggies: Add vegetables to dishes whenever possible, such as blending spinach into smoothies or mixing grated carrots into pasta sauce.

Plan balanced meals: Aim to include a source of protein, healthy fats, complex carbohydrates, and plenty of vegetables in each meal to ensure balanced nutrition. Add more summer produce!

Hydrate consistently: Get several of your favorite water bottles for each family member and put it in main locations!

Opt for whole foods: Choose whole, minimally processed foods over packaged snacks and meals whenever possible to maximize nutrient intake. Start small and make small changes.

Use smaller plates: Serve meals on smaller plates to naturally control portion sizes and prevent overeating. Keep the main food off the table to avoid impulse seconds, or dish up the plates and put it away before sitting down.

Mindful eating: Practice mindful eating by slowing down during meals, chewing food thoroughly, and paying attention to hunger and fullness cues.

Limit added sugars: Reduce consumption of sugary drinks, desserts, and processed snacks to improve overall health and energy levels. Make it a family affair and experiment with sugar free recipes! (chia pudding, healthy mug cakes)

Movement Hacks:

Incorporate mini workouts: Break up sedentary periods throughout the day with short bursts of physical activity, such as a 10-minute brisk walk or a set of bodyweight exercises.

Schedule active breaks: Set reminders to take short movement breaks every hour to stretch, walk around, or do a quick workout to boost energy and productivity.

Involve the whole family: Plan active outings or recreational activities that the whole family can enjoy together, such as hiking, biking, or playing outdoor games.

Maximize daily chores: Turn household chores into opportunities for movement by adding extra steps, squats, or lunges while cleaning, cooking, or doing laundry. Make it a fun contest with watches that count steps!

Walk or bike whenever possible: Whenever feasible, choose walking or biking as modes of transportation instead of driving to increase daily physical activity levels.

Prioritize outdoor time: Spend time outdoors every day, whether it's gardening, going for a nature walk, or playing with your kids in the backyard.

Use workout apps or online videos: Stream workouts or follow fitness apps that offer short, effective exercises that can be done at home with minimal equipment.

Make it a social activity: Arrange workout dates with friends or join group fitness classes to stay motivated and accountable while socializing.

Practice active hobbies: Engage in hobbies that involve movement, such as dancing, swimming, gardening, or playing a sport, to make exercise feel more enjoyable and natural.

Focus on consistency: Aim for consistency rather than perfection when it comes to exercise, prioritizing regular movement in your daily routine over intense or lengthy workouts. “No one has time to workout”

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By Kendra Nielson | Therapist, Counselor, Self Development Educator, Fulfillment Therapy Founder, Consultant,

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