Healthy Habits for Families

Tuesday, August 10, 2010

PERSONAL HEALTH by Becky DiStefano, GoLocalProv Contributor

Healthy habits start at home and kids learn from what their parents say and do. Here are four simple things to do together to promote a healthy lifestyle and reap the benefits for all.

1. Wash Hands

Washing hands is not just for the bathroom anymore. We need to wash our hands constantly (not obsessively however) to keep germs and toxins at bay. Washing for 30 seconds and being sure to suds up the tops, bottoms, cuticles and in between fingers will ensure a maximum clean. There is no need for antibacterial soap as long as you wash the recommended 30 seconds.
Washing Wisdom: Sing Happy Birthday or the ABC song three times and you have your 30 seconds. Or make up another silly song you and your kids can sing together to wash properly.

2. Brush Teeth

Dental experts recommend brushing for two full minutes to kill bacteria and really get your pearly whites, well, white. While many battery-operated or electric toothbrushes are set to two-minute intervals, you can use a timer or radio for the good ol’ manual toothbrush. Set a two-minute window or brush to an entire song on the radio.
Teeth Teach: Reapply toothpaste after one minute to really get clean. Divide the mouth into six sections, 20 seconds on each: top front, top left, top right, bottom front, bottom left, bottom right.

3. Eat Your Colors

The more colorful your diet (no dyes!) the healthier you will be. Make it a game by having as many colors as you can at each meal. Try red apples, yellow bananas and blue blueberries at breakfast, add some green spinach, orange carrots and purples grapes at lunch or throw some red onion, green kale or orange peppers into dinner.

Color Coordinate: When you go to the supermarket or the farmer’s market, have the kids find a food of each color in the rainbow. If you aren’t sure how to prepare it, just ask or look it up; trying something new is good for everyone.

4. Move and Groove

Exercise benefits all so make it a family affair to get your kids used to being active. Family walks or hikes, kayaking trips, bike riding or just playing in the yard will help you bond and build your health. Active parents make for active kids so shut the TV or video games and open your world to outdoor fun.
Groove Guidelines: Getting at least 30 minutes of exercise a day is the recommended dose but that is just the minimum. Taking the kids for a long walk or going for a long bike ride help you incorporate other lessons like learning about the planet, nature and animals. Make a scrapbook of your adventures that you can reminisce about later as you plan new outings that keep you active and together.

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