I thought I would put a new spin on the article I wrote last February for Lent. Not only Catholics practice Lent. Many faiths sacrifice something during this time, including fasting, as a way to be closer to God.
Definition from the Bible
Habit
. 2) Habits of a good nature, as well as bad, become steadfast by repetition of the same acts. Thus, an aptitude or inclination for some action is acquired, showing itself in facility of performance or in decreased power of resistance. Habit implies a settled disposition or tendency; consequently, the acts are performed with ease and enjoyment
A habit is something we do without even realizing it. A habit can be good or bad: it is simply something we do. Healthy eating should be something you do because it is a way of life, it is what you do, it is how you cook, and you do it without even thinking about it. A good habit is grabbing an apple instead of chips, or always having water with you…even in your car, and drinking water all throughout the day. A habit is something we do automatically. Making new good habits will help break bad habits. Breaking a bad habit will take conscious effort at first, but the day will come when it is replaced by an effortless good habit. Lent is the perfect time to make a healthy lifestyle permanent.
Lent means "spring" or "new birth." Lent is a time to reflect and make positive change within our hearts through prayer, fasting, and charity. It is a time given to us to fit ourselves back into God's rhythm and be reconciled.
It is so often that we "give up" something only for the 40 days between Ash Wednesday and Easter and then we go back to the same routine. You may be thinking that Easter falls on April 12th this year, and I have only given 12 days to make a difference in your habits. Actually, this gives you a great opportunity before Easter to decide what you can sacrifice, which ironically will be to your benefit, to make positive change in your life. Something that is "good and pleasing and perfect to God." You have the last 12 days of Lent, starting April 1 when you read this article, to start something positive for the rest of your life. These changes will affect your children as you model what it is to eat healthy and make healthy choices.
How to change
1. Make your new habit achievable. "Give us this day our daily bread". The Lord’s Prayer tells us he wants us to take things one day at a time. Suggestions: If you have desert most nights, try replacing that sweet urge with your favorite fruit. When you are eating strawberries for your sweet treat, your healthy habits will influence your children greatly. It might make you feel better to know that fructose (fruit sugar) is sweeter than sucrose (table sugar)! Replace milk chocolate with dark chocolate (portion control- savor one square). Exercise most days. Take your family with you.
2. Write it down. You are more likely to follow through if you have to look at your goal and commitment everyday. It is nothing different than what is in the bible. It says in the bible without a vision people parish. What do you want? Good health takes discipline. We have free will and everyday we use that to make choices. Think of your children and how we are leading them. Food manufacturers are running the show and yet women spend over 90% of the food dollars.
Find ways to reinforce your habits.
If your goal is to eat more fruits and vegetables, then make it easy and sneak them into what you are already eating. At breakfast, you can add a side of fruit or top cereal with fruit. Do this for your child. Breakfast is the most important meal of the day and that means making it healthy. If your child sees fruit every morning for breakfast, this is something they learn to do. This is a healthy habit. Always have a fresh fruit or veggie at lunch and in your child’s lunch. Add more veggies to your sandwich and less meat. Use hummus or mustard instead of mayo on your sandwich. Eat beans instead of meat.
Do not have available the things you are trying tochange. Food availability studies consistently show that we eat what is available. This means if you have fruits, veggies, nuts, and yogurt available you will choose from these and eat more of these foods. However, if you have processed snack foods lurking in your pantry, you are more likely to eat those. This is true for our children. These less healthy foods will displace the healthier ones. Help your child create healthy habits while they are young. Have fruits and vegetables cut up, available, ready to eat and offer them to your child.
Economics.
Get over this barrier. Rice and beans are less expensive and much healthier than other options of already prepared processed foods, so I do not buy this excuse (at least for many of us). For my family of four, I bought three chicken breasts, two legs and two thighs for $11.00. I marinated it in a homemade marinade and my husband grilled it. This will last us three meals. One night grilled chicken, corn on the cob, and homemade "home fries" (oh yes- we like them too). Yes I know, these are two starches…and one of them fried (eeks!) Look at how you are doing over an entire week and try to BALANCE your food choices. Tonight I will toss some chicken with some whole grain pasta in garlic and olive oil and tomatoes, and serve with a salad, and the remaining chicken; well, my husband is craving a comfort food casserole. These meals are pennies to prepare. Add veggies in meals or/and on the side. The hardest part of these three meals was going to the store, buying, cleaning and marinating the chicken. By putting that time into the preparation, the next two meals were easy. Planning will save you time, money and you will be serving your family healthier meals by planning.
Parents often want to know what is being too "controlling" over children’s food choices. It is clinically proven that children will gravitate toward those things/foods that are "restricted". My rule of "one per day" has worked for us. One example I can think of to share is when my child wanted a cookie. I reminded him we had a b-day party later that day so he could have a cookie now or wait for the cake. He said, "Oh yeah, I will wait for the cake." It teaches moderation and I wasn’t controlling. Another approach is what I heard from a school counselor. She said, "If you do not want your children eating junk food, then do not buy it." Then she said, "If it is there and they choose it, then you cannot say a thing." I like that.
Parenting includes teaching our children proper nutrition. Lent is the perfect time to create healthy habits to last a lifetime. The Lenten season along with prayer and remembering His sacrifice will help you with self discipline to succeed. We need to do it for ourselves so we can lead our children by example. Our children will make healthy choices as they grow because of the foods we have available and offer them.
Train a boy in the way he should go; even when he is old, he will not swerve from it.
