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Helping Your Child Build Healthy Habits

Habits are hard to break. That’s why the sooner in life we build good, healthy habits, the easier it is to keep them and stay as healthy as possible. And when good habits are in place, it’s easier to resist bad ones.

The most important thing to remember is that you are your child’s role model. Your habits affect your children’s habits.

If your habits are unhealthy—smoking, drinking too much alcohol, or always expecting the worst, for example—your child is more likely to get those habits.

If your habits are healthy—eating a balanced diet, getting regular exercise, looking forward to tomorrow, for example—your children are more likely to build those habits in their own lives.

Here are four areas where you can help build good, lifelong habits for your child.

  1. Healthy eating.
    Help your child learn healthy eating habits, how to make healthy snacks, and ways to make healthy choices when you eat out.
  2. Regular physical activity.
    Encourage your child to find activities that are right for their lifestyle and personality. You could also find ways to be active as a family.
  3. Staying safe and healthy.
    Teach your child how to take good care of his or her teeth, how to sleep well, and how to prevent injuries from sports and other activities.
  4. Healthy thinking.
    Help your child build a healthy body image, self-esteem, and social skills. You can also help them learn how to cope with stress and avoid tobacco, alcohol, and drugs.

Ayudando a su hijo/a a construir hábitos saludables

Los hábitos son difíciles de romper. Por eso, cuanto antes construyamos hábitos buenos y saludables en la vida, más fácil será mantenerlos y mantenernos lo más saludables posible. Y cuando existen buenos hábitos, es más fácil resistirse a los malos.

Lo más importante que debe recordar es que usted es el modelo a seguir de su hijo. Sus hábitos afectan los hábitos de sus hijos.

Si sus hábitos no son saludables (fumar, beber demasiado alcohol o siempre esperar lo peor, por ejemplo), es más probable que su hijo adquiera esos hábitos.

Si sus hábitos son saludables (comer una dieta balanceada, hacer ejercicio con regularidad, mirar hacia el mañana, por ejemplo), es más probable que sus hijos desarrollen esos hábitos en sus propias vidas.

Aquí hay cuatro áreas en las que puede ayudar a desarrollar buenos hábitos para toda la vida para su hijo.

  1. Alimentación saludable.
    Ayude a su hijo a aprender hábitos alimenticios saludables, cómo preparar refrigerios saludables y formas de tomar decisiones saludables cuando come fuera de casa.
  2. Actividad física regular.
    Anime a su hijo a encontrar actividades que sean adecuadas para su estilo de vida y personalidad. También puede encontrar maneras de mantenerse activo como familia.
  3. Mantenerse segura y saludable.
    Enséñele a su hijo cómo cuidar bien sus dientes, cómo dormir bien y cómo prevenir lesiones por deportes y otras actividades.
  4. Pensamiento saludable.
    yude a su hijo a desarrollar una imagen corporal saludable, autoestima y habilidades sociales. También puede ayudarlo a aprender cómo lidiar con el estrés y evitar el tabaco, el alcohol y las drogas.

5 Free Summer Activities to Help You Stay Fit

From Sharp Health News, a publication of Sharp HealthCare

San Diego offers miles of shoreline, plenty of sunshine and warm temperatures throughout the year. Why not work in a little workout while enjoying the offerings of America’s Finest City?

Here are 5 free ways to get fit during summer in San Diego:

  • On your mark, get set, go! Walk, jog, hike or run along San Diego’s miles of beaches and mountain trails. From Coronado to Oceanside, a stroll in the sand or on a path can literally — and figuratively — take your breath away.
  • Dive right in! Enjoy the beautiful Pacific Ocean. Swim, surf or boogie board where lifeguards are on watch and don’t forget to do the stingray shuffle on your way into the water.
  • Take the stairs. From La Mesa’s “hidden stairs” to the Convention Center and staircases leading down to some of the area’s best beaches, San Diego offers several great stair workout spots.
  • Be a baller. From football to volleyball, tennis to basketball, San Diego has loads of courts, parks, beaches and fields open to the public. Even a Frisbee will do.
  • Get your groove on. Several local parks offer free concerts throughout the summer months. Grab a blanket, picnic basket and a few friends and dance the night away.

Whatever outdoor activity you choose, always be prepared. Drink plenty of water beforehand and bring some with you to stay hydrated; wear appropriate clothing and footwear; and always wear sun protection, including hats, sunglasses and a broad spectrum sunscreen with at least SPF 30.

The VEBA Resource Center offers Dance Fitness Classes for adults, featuring your favorite dance styles from hip hop to Zumba. Check out our calendar to sign up for an upcoming class.

Summer Family Fitness Fun

The VEBA Resource Center (VRC) is dedicated to helping all members, and their families, achieve a happy, healthy life. As we emerge slowly from the COVID-19 pandemic, here are some ideas to help families get back into life, inside and outside the home.

In this awesome (and adorable) video, Fitness Instructor Kelly Tiano gives us some ideas for staying “motivated, happy and healthy.”

Kelly demonstrates how to:

Warm Up: Do some mild movements to warm up your limbs and prevent unnecessary injury.

Use Proper Form: Try to make sure you are doing each move in a way that engages your core and protects your back, again, to prevent injury.

Add Teamwork: Partner up with your kids for various exercises. This way, you can motivate each other and emphasize that you’re “all in this together.”

Modify Moves: If one version of an exercise is too difficult or hurts, change it up. For instance, do step outs rather than jumping jacks. (Kelly shows you how).

How about adding some dancing into your day? The VRC YouTube Channel has videos from Dance Professor Melissa Adoa to get you started! Try her Hip Hop for All or Beginner Hip Hop: Top Rock dance-alongs. She reminds us that family exercise can be really fun!

The folks at Verywell Family also suggest games (think jump rope, tag, frisbee, hide-and-seek, and catch) to promote play and togetherness, as well as healthy habits. “Sharing active play with your family isn’t just a good way to get your heart pumping and burn calories. It’s also a great way to build family bonds.”

Verywell Family also recommends playing positively. “Don’t fall prey to confidence-zappers like using exercise as punishment, offering food as a reward, or using scare tactics.” Instead, use words to encourage and support.

And remember to stretch after physical activity! After any workout, some light stretching is recommended to help reduce injury and cool down

Good luck on your Family Fitness journey, and as Professor Melissa says, “Let’s keep it moving!”

Here are some additional videos from our VRC coaches:

How Parents Can Support Their Teenager’s Mental Health

May is Mental Health Awareness Month and as part of VEBA’s commitment to good mental health practices, we’re looking at how parents can support their teenagers. Being a teenager and surviving all the changes it brings can be overwhelming, especially with the uncertainties and additional fears brought on by a pandemic.

The American Psychological Association suggests that parents be ready to respond and/or prepare to approach their teen directly.

When your teen approaches you:

  • Stay Calm – listen to what they say without reacting.
  • Understand – it may have been difficult for your teen to start this conversation.
  • Validate – make sure you don’t minimize or brush off your teen’s feelings.
  • Break – if the conversation gets emotional, take a break.

When you, the parent, initiate the conversation:

  • Take the time to prepare for the conversation and think about what is important to say.
  • Choose a good time to talk.
  • Communicate your thoughts and feelings clearly, using “I” statements to express any concerns you have.
  • Reassure your teen that there is help available from people like psychologists and other mental health professionals and that you can help them access that care.
  • Tell your teen that asking for help is a sign of courage and strength, not weakness.
  • Stay focused on your goal. Remember to listen.
  • Ask clarifying questions. Don’t assume you understand everything they’re experiencing.
  • Reach out to your teen’s teachers or other school staff for resources and support.

Better understanding between you and your teen can relieve stress when things are difficult. And a good relationship may help your teen avoid feelings of loneliness, helplessness, or hopelessness.

Connection is key to helping teens and parents understand one another. The CDC says, “Building strong bonds and relationships with adults and friends at school, at home, and in the community provides youth with a sense of connectedness.” Some ways to boost connectedness include:

  • Spending time with your teenager, enjoying shared activities.
  • Becoming engaged in their school activities and helping with homework.
  • Volunteering at your teen’s school.

The VRC has put together a list of local and national resources to help.

5 Tips for Children’s Mental Health

Children’s Mental Health Awareness Week runs from May 2-8 this year. And, as you’ll hear in this video, six-year-old Leya has an excellent question: Why is children’s mental health in the spotlight for just one week? Taking care of your mind is a lifelong commitment and the VEBA Resource Center believes it’s never too early to start teaching children tips for a healthy mental state.

In her video, Leya provides five tips for supporting kids as they manage their feelings and learn good mental health habits:

  1. Take Care of YOUR Mental Health: Adults need to take care of their own mental health before they can help kids. Modeling good mental health is key.
  2. Build Trust: Create a safe and secure environment where kids can express themselves and share without fear of reprimand. A good way to build trust is to be consistent. We all do better when we have structure and plans that we can rely on, especially when life is unsettling.
  3. Teach Stress Management: We experience stress of all different kinds throughout life. Learning to better manage these anxious moments will serve us as kids, teens, young adults, and through adulthood. Subscribe to our YouTube channel for breathing, meditating and other stress management videos!
  4. Establish Healthy Habits: Good food, plenty of sleep, and exercise — all the things that sustain healthy adults — are just as important for kids!
  5. Develop Self-Esteem: Through a balance of praise and independence, children begin to set their own boundaries and develop a sense of self.

And, as Leya reminds us, if you see a change in mood for more than two weeks, please contact their doctor.

  • The VRC offers meditation, mindfulness and yoga classes daily! Check out our calendar and join a class with your whole family.
  • For tips on sleep for stress management, watch this video!
  • For more tips, strategies and practices for better mental health, visit our Mental Health and Mind & Body playlists on YouTube.

Give Yourself a Little Love: Tips for Stressed Parents

Wonder Woman, Black Panther, Superman, Captain Marvel. What do they all share? Super powers! Super powers that give them insane amounts of energy, stamina and strength. But what about us regular human beings who don’t have super powers to help get us through life’s daily stressors? Especially parents. Fortunately, the VEBA Resource Center (VRC) is devoted to helping VEBA Members cope with stress and prioritize their mental well-being.

Most parents probably expect some regular stresses in life — such as juggling work, school, activities, chores, errands, and family time — but it can be overwhelming, in some cases, debilitating. When adults are overworked, their own health needs may be easy to set aside. Parents must be mindful of their own health, especially during this unusual time. Below are some tips for how parents can support themselves during times of stress.

  1. Focus on What’s Essential: Set boundaries between work time, family time, and time for yourself.
  2. Plan Out Your Week: Create a weekly routine to establish some predictability.
  3. Be Aware of Your Capacity: Don’t be afraid to say “no” when you have a full plate. Over-committing to additional demands will only increase your stress.
  4. Shut It Off: While it’s good to be informed, take breaks from the news and social media periodically throughout the day. Don’t allow your devices to dominate your day.
  5. Exercise Outside: Make time in your day for exercise. Movement and sunlight provide the necessary neurochemicals we need to enhance our mood, energy and sense of well-being. Read our blog post for ways to sneak exercise into your day.
  6. Get a Good Night’s Sleep: The average adult needs at least eight hours of sleep for restoration. Read our blog post for tips to improve your quality and quantity of sleep.
  7. Eat Healthy: Limit processed foods, simple carbohydrates, alcohol and caffeine. Instead, choose whole food, plant-forward options with whole grains. For healthy recipe inspiration, visit our recipe page.
  8. Take Care of Your Mental Well-Being: Make time for the hobbies and activities which bring you joy, even if only for 10 minutes. Staying socially connected — whether in person, by phone or virtually — will also help improve your mental well-being.

We hope these tips help sustain parents throughout this anxious time in life and parenthood. You are super heroes to us! Please visit the VEBA Resource Center to find free classes and visit our YouTube Channel for on-demand videos to help with stress relief.

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