To encourage her young clients and her
own children to eat more colors, Owens
gives them a checklist of each color. Each
time they eat an orange carrot, green
broccoli or a yellow banana, they check off
the color on the list. “It keeps kids actively
engaged,” Owens says.

Get moving together
nicolesy / iStock / Getty Images Plus
The CDC recommends that adults get 150
minutes of moderate-intensity exercise
(or 75 minutes of vigorous exercise)
each week and that kids get an hour of
moderate to vigorous physical activity
every day. Exercise helps us to maintain a
healthy weight, controls blood pressure,
strengthens the heart, lowers the risk of
diseases such as Type 2 diabetes and some
cancers, and strengthens bones, muscles
and joints.

The benefits go beyond the physical,
explains Marc Sickel, founder and president
of Fitness for Health in Rockville, Maryland.

“Physical activity improves self-esteem and
confidence. It also leads to an increase in
endorphins, which makes us happier,” he says.

To encourage everyone in your household
to move more, make a resolution to exercise
16 Washington FAMILY DECEMBER 2020
together as often as possible. Go for a family
walk or bike ride. Toss a ball around in the
backyard. Go for a swim.

To motivate reluctant kids, Sickel suggests
giving them fun challenges. This works
for Dori Sophia, a mother of two in Burke,
Virginia, and her family.

“We’ll play a basketball game and make
it kids vs. adults or one parent and child vs.

the other parent and child,” Sophia says. “Or
we’ll challenge each other to make baskets
from different places and give little rewards
if we make them. It’s a lot of fun!”
Don’t be afraid to think outside the box,
especially during the winter months. Turn
up some music and have a dance party in the
living room. Set up a scavenger hunt. Build
an obstacle course out of pillows, boxes and
other household items.

“You have to make exercise fun for
kids,” says Sickel. “Whatever you’re doing,
‘gamify’ it.”
Snack better
With many parents working from home
and kids doing virtual learning, it’s easy
for everyone to snack throughout the day.

To get the most from those snacks, Owens
of Wellness With Elizabeth recommends
including a protein with each one.

“If there’s just a carbohydrate, you or
your child will likely be hungry within an
hour,” she says.

Pair pretzels or crackers with a
cheese stick or nut butter. Mix
some fruit into plain Greek
yogurt. Dip celery sticks,
carrot sticks and bell pepper
strips into a protein-rich dip
such as hummus.

Don’t be discouraged if
your child doesn’t take to a
particular food right away.

“Most kids need to try a new
food eight to 10 times before
they’ll accept it,” says Owens.

Continue to offer your children
a variety of healthy bites and let them
see you eating those same foods.

Eventually, they’ll grow to love
some of them.

Remember—as with
any healthy changes you
plan to make, start
small and work your
way up. If you try to
do too much too soon,
your family will only get
discouraged and you’ll
fall back into some of
your old habits.

Good luck, and
here’s to a happy and
healthy new year! n