Thinking back to when I was a kid, it really is astounding how much “health” has changed over one generation. I used to hear at a young age that it was ideal to be skinny, and perfection was attainable with the right diet, restriction of calories, or if someone could just maintain some kind of workout regimen for a few weeks before they had to wear a swimming suit on vacation. That is not health! That is just stupid. Although these actions may have resulted in a little weight loss and therefore caused people to think that they “looked” better with these extreme measures, the inside of their bodies were most likely confused, hungry, and therefore probably angry (a.k.a hangry), and probably not functioning any better. Therefore, they may have looked good in that swimming suit, but their health did not change for the better. Not to mention, none of these habits are maintainable long-term when the only goal in sight is to be “skinny.”
With my little ones, I have changed these habits drastically. As I often preach, I NEVER say “fat,” “skinny,” “diet,” and I make a point not to look for imperfections in the mirror. Instead, I use words like “healthy,” “strong,” “brave,” “confident,” “kind,” and we flex our muscles in the mirror like crazy people. There are enough terrible thoughts that will sadly be put in to their minds by others, therefore I am trying to make them strong within their own hearts and bodies. With that, they will maybe face the world with a better ability to block out all the crap and nonsense. I can hope.
Another way I show my girls the importance of health is through making choices. I never make food a stress. If there is a meal they don’t like, I just ask that they take one bite of everything on their plate. The more they are exposed to tastes and flavors, the more their palates will mature. We all sit down at the dinner table together, with the same dinner. When I grab a handful of spinach and put it on my plate, my 2 year-old will do the same. She doesn’t enjoy it or eat it like I do, but when we all have the same meal in front of us, she is watching and learning from us. She takes a few bites, and through observing everyone else eat, she knows she needs to eat it too. She is open to new tastes and flavors because she has never had another option. Also, when it comes to candy and snack requests…it is a part of childhood. If I said “no” to everything, one day they would discover it, and not be able to get enough. Whenever they ask me for something, I consider the time of day, whether they have eaten or are hungry, and the proximity to meal time. For instance, they often ask for something sugary before lunch. I always ask that they give their body healthy food first, and afterwards they can have a treat. Then I take out as many veggies as I have with hummus, and whatever fruit I have on hand. Then they munch while I make their lunch (which believe me, is nothing complicated). I also encourage them to constantly drink water. I have reusable water bottles filled in the fridge, and I give that to them constantly. Thirst can exhibit as cravings. By the time lunch is done and they run off to play….99% of the time they have forgotten about their sweets request.
Another thing I encourage is for them to make their own healthy choices, and understand WHY it is important for their bodies. They feel less deprived when I tell them their bodies will “feel crazy on the inside,” if they eat sugar right before bed. If they want a cookie before dinner, I explain that their blood sugar is low which makes their body crave unhealthy things. I follow this up by loading a cutting board with vegetables and fruit, and cold bottles of water, and let them go crazy. After this I also think it is important to follow-up afterwards by letting them see how much better their bodies feel by having these healthy snacks. Then when we do have cupcakes or cookies, I say nothing about what they are doing. Like I said, I don’t want these moments to be a stress. Food should be enjoyed, and I don’t want them to feel deprived. The instruction only comes at times when better choices could be made. My only goal is to form their minds and teach their bodies to not crave the bad stuff, and have their palates be open to new flavors and foods. Also, since candy and preservatives are not a part of our routine, tastes such as the sweetness of a fresh apple will only taste that much sweeter. Real food on palates uninhibited by sugar addiction is food like no other.
Kids understand much more than we give them credit for. They hear, see, and absorb so much with their ever growing craniums. Therefore, be the role models they need. Look at your own body through their eyes. You are their hero. You are their everything. You are perfect just for being you. Now when you look in the mirror, be the person you want them to be one day. Maybe you will see a smiling and confident face looking back at you. One that is ready to take on the day, filled with the energy and happiness you deserve. Move your body and show your kids that you are taking care of yourself so you can better take care of them. A strong body is merely a reflection of so much more going on inside of you. Do it for you, and do it for those little eyes watching you…learning from you..little ones that will only grow up to want it too.
Strong mind. Strong heart. Strong body.
Val