I’m in goal-setting mode folks.  But the pressure is on this year, because it’s not just a new year, it’s a new decade.  With 2020 beginning, I am uber excited about challenging myself, setting new goals, and creating good habits. I know it sounds a little woo-woo but I can feel it in my bones – it’s going to be an incredible year.
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As I started thinking about the year, I realized that my focus is usually personal.
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Things *I* need to get better at. 
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Things *I* need to do more or less of.  
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But hold on a sec… 
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I’m not a one-woman show here.  I have 4 other human beings around me every day.  Thus, it’s not a great year unless we are ALL thriving. I’m so passionate about raising healthy kids, but also kind, generous, strong, happy kids.  And it’s a lot easier to do that with them.
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So I’m changing my goal-setting strategy this year and creating healthy habits for my family. In the end, I landed on 12 things that will help the Binns’ family rock 2020 (and help your family rock too!).
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Instead of trying to do all 12 at once (cuz that’s just crazy!), we will take on one family goal each week.  It gives us time to practice and make it part of our routine.
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But wait.
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Before I make a liar out of myself and share our 12 family goals, you should know that I also have personal goals. 
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Things I will do for me.
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Some parents might feel selfish.  Some might not have time.  But taking care of myself means my family benefits.  So one of our family goals is that mommy (and daddy) have the resources to feel awesome.
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I mean, it’s obvious.
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When I do the simple things I need to feel energetic, fit, strong, healthy, and productive, I am a fricken fabulous mom, wife, sister, friend, neighbour, and stranger.  I’m not perfect, but I’m happier, relaxed, and way more fun. Plus I have the energy to keep going after putting these three little ones to bed.
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Healthy Family habits
So I MAKE time for myself.  My family knows that it is a non-negotiable.
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Heck, have you ever noticed how much more patient you are with your kids after a run or a workout?
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Or how much kinder you are to your partner when you have a good day of eating?
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Or how much control you feel when you don’t succumb to coffee/sugar/carb/chocolate cravings at 3 pm (or 8 pm)?
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Like it or not, when we feel like crap, we treat ourselves and everyone else around us a little worse (or maybe it’s just me!).  So the number one thing on our family list is all about me (and Keith).
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That’s why this is my #1 goal for the year.
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12 Healthy Habits for Families in 2020

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1. Prioritize your well-being:

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If you have been waiting for the right time to get healthier and more energized, you’ve probably realized there is no right or better time! #lifewithkids.  Our children are constantly throwing us curveballs, and your to-do list keeps going and going.  So let’s pick one healthy habit to start right now.
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If you’re not sure where to start, yet want simple and quick research-backed strategies to reboot your health, the Energy Reboot is starting up again on January 13th, 2020. It’s a 28-day program I built for parents like me – who spend so much time focusing on their kids’ health that they neglect their own.
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healthy habits
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After 28 days you will feel stronger, fitter, have more energy, get better sleep, and eating healthy will be easier than you imagined – in just minutes per day.  More importantly, you will be the healthy role model you want to be for your kids.  Join us here before January 13th. 
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2. Do an ‘act of kindness’:

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With all the anger in the world, I am passionate about showing my kids how easy it is to be kind.  Being kind is contagious!  And doing so also releases a hormone called oxytocin that is calming and helps relieve stress and anxiety.  So it’s a healthy habit for families that will pay dividends and make the world a better place, starting with our children.
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Some examples of acts of kindness are:
  • open the door for someone
  • give someone a compliment
  • buy the person behind you coffee
  • give a homeless person a meal
  • pick up litter at the park
  • bring a sick neighbour some soup
  • write a thank you note to someone
You can even put them in a “Kindness jar” and take turns picking one out each day.
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3. Be mindful at meals:

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healthy habit for families

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I eat so fast most of the time, my food is gone without realizing it.  Then I feel the need to snack after words because I don’t feel satiated.  This is a healthy habit for families that is underestimated.
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Mindful eating is all about being present and taking the time to enjoy and appreciate your meal. It fosters a healthy relationship with food and reduces the desire to snack or fill your plate back up.  It’s also a great tool for dessert time because the kids savour each bite slowly and are less likely to ask for seconds.
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You can try the following to practice being mindful at meals:
  • Ask everybody at the table to close their eyes.  Try to describe the way the food feels and tastes.
  • Chew your food at least 20 times. 
  • Keep your phone and all screens away or off while eating.
  • Put your fork down between every bite.

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4. Make a meal together:

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picky eaters

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Meal prep is a lot of work when you have a family to feed every day.   Getting your children involved makes it more of an event – I realize it takes more time (at first).  But before you know it, your children will be making their own breakfasts – and you get to sleep in!  You can do this healthy habit once a week, or once a day, depending on your schedule. This also helps to build your child’s curiosity and interest in foods because they are away from the table (where eating is expected).  Don’t be surprised if they try something new! 
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5. Introduce a new food/recipe every week:

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Many of the families I work with are stuck in a rut of offering the same rotation of foods every week (or even every day).  But one of the keys to expanding your child’s interest in foods is exposure.  They need to see new foods in order to learn to like them – even if they won’t touch it at first.  Plus offering the same foods limits everyone’s nutritional exposure.  
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So you can make a list of foods you want your family to try more of, and rotate through one of those foods each week.  If you’re wondering how this works when you have a picky eater or need a step-by-step guide for meal planning, check out the Family Meal Planning Made Easy Workshop!
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Meal Planning made easy
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6. Move a little every day:

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healthy family habits

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According to the Public Health Agency of Canada, as of 2017, 30% of children aged 5-17 are overweight or obese. Since 1979, the rates of childhood obesity have tripled and continues to climb.  With the combination of poor eating habits and excess screen time, it’s not just the kids who are struggling with weight, diabetes, and other health issues. 
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In the spirit of creating healthy family habits, being active every day is a must – and my kids are active as a result.  They do karate with their dad 3x a week. They love boxing with me or jumping into my basement workouts every once in a while.  But I’m always looking for other ways for us all to get the blood flowing, especially outdoors.  
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Here are a few ideas:
  • Go for walks/scooter/wagon rides 
  • Go swimming or biking
  • Walk the dog (our neighbours)
  • Do yard work together
  • Go skating, snowshoeing or tobogganing
  • Have a dance party
  • Play charades

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Is it just me, or do kids turn into little devils/zombies after watching TV?  A new study showed that “Kids who are being put in front of screens are showing delayed development” among other issues. There are negative impacts on sleep, relationships, posture, social skills, and vision.
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During the week we have very little (<20 minutes) of screenfree time on 1 or 2 days.  I only whip it out if I need some time to finish up dinner.  On the weekends we let them watch a little more and will have a family movie night where we can all sit together and relax. 
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Personally, I need to do better with setting screen-free times (putting my phone down between 5 and 8 pm).  Because being present with no distractions will make them feel heard and allow for deeper interactions.
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8. Create a family vision board:

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healthy family habits
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I just did a vision board with friends and being a visual person, I really enjoy the process.  But when someone had recommended doing it with the family I thought it was genius! 
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A vision board is a visualization tool consisting of a collection of images that represent what you want to do or achieve in the future. It is a great way to share goals and dreams and stay motivated to achieve them.  You and your family can gather inspiration from old magazines, use colourful markers and drawings, and have fun while creating it. When finished, display the vision board in a place where you see it regularly to act as a reminder of what you and your family care about in life.  The image above is from 21 Flavors of Splendor and she breaks down how to do it step-by-step.

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9. Keep a family gratitude jar:

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It’s easy to see what’s not working or going well – be it at work, home, or school.  But showing our kids how to be positive and see the good through the hard stuff, is such an important skill for them to have.  We do a verbal gratitude activity on most nights but I loved the idea of having something visual for the kids.  Here’s how the gratitude jar works: everyone in the family writes down one thing they are grateful for each day (or write it down for your younger child) and places it in the jarThe Aubree Originals website has templates you can download.  At the end of the month, or when the jar is full, you can empty it and share it as a family.  So sweet right?

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10. Serve more fermented foods:

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I’m a Nutritionist, so of course something food-related was going to be on the list!   If there’s one food I want my family to consume more of it would be fermented foods.  Fermented foods are abundant in healthy bacteria that can improve digestion and enhance our immune system.  It might take children some time to get used to the taste of but the benefits are worth it
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You can start with the fermented versions of foods your kids already love such as yogurt (or milk) kefir, sour pickles, relish, or carrot sticks. Or add miso paste to salad dressings and sauces. If your family is more adventurous go for sauerkraut or kimchi. The Superpower Foods Placemat will help your child explore these new foods in a fun way.
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11. Teach them about the environment:

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I want my children to know that their decisions have an impact on the planet they live on….just as ours have for the past century.  Being “greener” is one of the most important goals for my family this year.   But we are taking baby steps so that it doesn’t feel overwhelming or because something we can’t stick to.  I just grabbed this book to help educate my kids about being earth-friendly, in a way they understand. 
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Here are a few things we are doing:
  • Only buying grass-fed meat (and eating less meat overall)
  • Reducing our laundry loads (i.e. wearing our PJs for more than one night, and not tossing things in the laundry if clean)
  • Buying more second-hand stuff (that includes clothes and anything else I can get my hands on before I buy new)
  • Using bamboo toothbrushes
  • Using refillable bottles for shampoo, creams, hand wash, detergent, soaps, etc (we refill them here at Urban Bulk).
  • Bringing reusable shopping bags everywhere

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12. Read together:

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A new study provides evidence that reading (and playing) with young children has a far-reaching impact in shaping their social and emotional development in ways that go far beyond helping them learn language and early literacy skills. In fact, it showed that reading helps curb problem behaviors like aggression, hyperactivity and difficulty with attention.  I don’t remember reading a lot as a child (a little Judy Blume here and there) but now as a parent and a working mom, I’m trying to do more.
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Carve out some time to read together as a family. We have a public library nearby and are going to pop in every few weeks to get the girls excited about reading new books.  I’m also loving the idea of kids’ audiobooks for commuting or on the go.
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With all these suggestions and tips, it is important to start small and build the habits slowly. Progress, not perfection!
Lastly, remember a healthy family is built on the foundation of healthy parents.  If you want to kick-start quick and simple healthy habits (and focus on your health for a change) join me on Monday, January 13th for the incredible 28 day program – The Energy Reboot for Parents. It only runs once a year!
Energy Reboot for Parents