As a family deeply affected by COVID-19 lockdowns in the Netherlands, we've learned firsthand how challenging it can be to sustain healthy habits. Drawing from our real experiences as parents, we prioritize balanced eating while tackling the bigger hurdles: curbing snacks and staying active. Even with occasional treats, consistency keeps us on track. Here's how we encourage each other to thrive while enjoying life.
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Our approach focuses on four key areas to build lasting health improvements:
These pillars form the foundation of a truly healthy lifestyle. Prioritizing nutrient-rich foods—like ample fruits and vegetables—while cutting back on sugar and alcohol is essential. Regular exercise boosts fitness, but so does carving out time for rest, which supports mental well-being. Physical health matters, but mental resilience is equally vital. Adopting these habits leaves you fitter, happier, and more resilient to illness.
Based on our family's daily routines, here's our practical strategy.
Eat plenty of fruits, vegetables, and varied foods. We're solid here, though fruit could be more consistent. Kids love it when it's prepped, but peeling kiwis or washing grapes often feels like extra effort. We monitor sugar and salt closely, following an 80/20 rule for treats. For sweets, I use polyols—natural sugar substitutes featured in my MamsatWork recipes, like these lower-sugar desserts. We cook fresh, avoiding packaged foods, and season ourselves for pure, unprocessed meals.
Weekends bring treats, but weekdays stay simple—services like HelloFresh make healthy dinners effortless. Hydration is key: Aim for at least 6 glasses of water daily. My husband excels here; I'm working on it, as are the kids. A family water challenge or SodaStream can make it fun. Struggling with water? Try infused flavors.
Neither habit aligns with optimal health. We're smoke-free—I've been for 17 years after years of smoking. Alcohol is occasional and moderated. Full abstinence is ideal, but balance allows enjoyment. A glass of wine aids relaxation now and then. I've cut back dramatically—from a bottle to two glasses per social evening—proving moderation works.
Finding downtime amid renovations and family life is tough, but essential. True relaxation beats endless couch time or Netflix binges. We pursue hobbies: My husband plays music daily, his ultimate unwind. I craft chunky knit plaids, paint, or bullet journal—hands-on activities reduce stress. Our jacuzzi is a game-changer; alternatives like yoga or mindfulness work wonders.
Early bedtimes seal the deal—we're no longer night owls, especially post-lockdown.
Movement sustains vitality. Pre-COVID, I hit the gym three times weekly, transforming my fitness and wardrobe fit. Home workouts aren't my strength, but dog walks deliver 10,000 steps daily—a relaxing bonus. Biking and renovation tasks add up. My husband's outdoor sports continue; kids stay active too. Overall, we're meeting exercise goals effectively.
