Month: October 2024

FAVORITE GEAR, INFORMATION, PARENTING
Growing Healthy Habits Outdoors
- October 29, 2024
Have you ever dreamed of weaving your love of the outdoors into the fabric of your family’s well-being? Nurturing healthy habits goes far beyond exercise, which is often our first thought when it comes to well-being. For me, healthy habits revolve around fostering a vibrant connection with nature, igniting a love for movement, and nourishing our bodies with the fuel for adventure (and wholesome foods!).

As a former naturopath and now outdoor parenting writer, I can’t wait to help you and your family grow some healthy habits. From snacks for picnics to practicing mindfulness games on hikes, in this article, you’ll find practical tips and helpful strategies to weave health into your outdoor adventures. I’ll even share my personal “toolkit” of natural remedies and stress-busting methods that help me stay grounded and strong. Together, we’re embracing how the outdoors can be a magical recipe for raising happy, healthy families.

Healthy habits of outdoorsy parents

Adventuring with your kids offers a myriad of opportunities for creating lasting memories and fostering bonds. For parents, these adventures present an opportunity to demonstrate and teach kids about the importance of health and well-being. The concept of growing healthy habits is a deliberate and mindful approach to instilling values that will shape the foundation of a resilient and thriving family.

Adventure is more than just a physical endeavor; it’s a holistic experience that engages the mind, body, and spirit. When moms prioritize health during their adventures, they not only set an example for their children but also create an environment where wellness becomes an integral part of the family’s identity.

Healthy habits contribute to the physical vitality of the family. They also lay the groundwork for emotional resilience and mental well-being. By intertwining health-conscious choices into their adventures, moms can create a positive and empowering narrative that teaches kids not just how to navigate the great outdoors but also how to navigate life with a resilient and health-focused mindset.

Growing healthy habits

Let’s clear the air before we dive in — “growing healthy habits” has nothing to do with weight loss. That’s not what this article is about. Here, we are all about cultivating body positivity and setting a confident example for those little ones who watch and model their viewpoint of themselves on us as parents. We’re not focusing on weight. Instead, we’re emphasizing the importance of nourishing our bodies with delicious, nutrient-dense, slow-release energy foods. These help give us the right conditions in which to thrive.

Parenting is exhausting, stressful, and sometimes feels designed to wear our bodies and spirits down. But, knowing tricks that can fuel your energy and help ease the stresses of daily parenting while maintaining a positive life outlook and keeping our cups flowing…that’s where the magic happens. Growing healthy habits is about building resilience for ourselves, empowering our minds and bodies, and fostering a joyful environment for our families. These are habits worth celebrating.

Fueling tiny adventurers

Last week, my four-year-old was riding his bike in our yard, and he asked to go on a quick adventure. I didn’t think too much of it and said, “Sure!” I threw a lead on the dog and popped a water bottle and some snacks into a backpack while he attempted to churn up every part of our gravel driveway with his skids.

We went across the street into a nature reserve. I fully expected to cover no more than a mile at most, maybe hang out in the reserve for a snack before heading home. What followed was an epic 8-kilometre (5-mile) trek with the dog and I jogging behind my energetic wild-child, who would stop every 10 minutes and ask for a morsel before he kept going.

Every tiny adventure with your child has the potential to turn big. With kids, everything is a possibility, and our outings sometimes turn out very different than the one I imagined in my head. It’s taken me years of things not going as expected for me to finally realize I needed to plan for the unexpected. And part of that was figuring out the best snacks to give my kids on adventures to keep them properly fueled and hydrated.

I wanted slow-release energy, high-calorie, easy-to-eat, tasty snacks. Easier said than done, right? Kids can be picky. And the snacks kids like best aren’t usually the healthiest options. However, I’ve experimented quite a bit, and here are a couple of our favorites that aren’t just the old classic trail mix. These snacks, paired with fruit and veggies, will aid any little adventurer on their quests, no matter how long the expedition ends up being!

Date dinosaurs

Who says you can’t play with food?! Make a shallow cut along the top of the pitted Medjool date. Slip in a “ridge” of pumpkin seeds. Then, use a metal skewer to poke two holes for eyes and insert either slivered almonds, sunflower seeds, or currants. You could go a little further with these and include a nose or feet. These are a big hit with my kids.

One big benefit of this snack is that they keep really well in an airtight container. This means you can make enough for the entire week ahead of time. This fun snack tastes great, is high in fibre from the dates and protein from the pumpkin seeds and is totally unprocessed. So, you’re getting the most nutrients possible from the ingredients.

Cheat’s scrolls

Cheat’s Scrolls are really just a variation on the sandwich, but my kids are all about making food fun. There’s also something to be said for one-bite pieces, for the kids to be able to grab one, throw it in their mouth, and have both hands free for their handlebars.

Start by getting either whole-meal or rye bread and flatten each slice with a rolling pin (tip: cutting off the crusts will make them roll easier, but optional). Then, pick a spread. I tend to go with nut butters for increased protein, but there are many options. Another favourite is hummus or pesto.

Roll up the bread, slice into 4 pieces and that’s it!. Quick to make, good quality carbohydrates and a relatively slow energy-release rather than a quick blood sugar spike.

Picnic sushi balls

My kids love sushi nights, however with my youngest especially, there’s a bit of a struggle to eat sushi without getting it everywhere. The outer seaweed gets a bit chewy, and it’s not feasible to make it too far in advance as it can go dry quite quickly.

I found these sushi balls online and have found them to be a great picnic addition – easy for little hands to make and eat, while also keeping well for 2-3 days in the fridge. We usually put tuna in the middle of ours and wrap them up nice and tight. Once they’re dipped in seaweed flakes, this light meal tastes just like the real thing.

Coconut water smoothie

We all know hydration is super important when we are actively enjoying the outdoors. Did you know coconut water is high in electrolytes and aids healthy hydration? If you’re wanting something a little bit extra for your next picnic, why not consider a coconut water smoothie?

You don’t even need a recipe. Just grab your food processor, pop in a handful of frozen berries or banana, a cup of coconut water and any extras of your choice, like other fresh fruits, honey, milk or milk alternatives, chia seeds or psyllium powder for a fibre boost. You can use a thermos to transport it to the picnic spot for a refreshing, healthy, delicious drink.

Mindfulness while hiking

I’ve always found the layers to hiking with kids incredibly interesting. From a simplistic viewpoint (and possibly from the child’s perspective), hiking is just walking. That’s it. But, that’s also the beauty of it. Merely taking a walk with your child is an opportunity to engage in the present moment, fostering a sense of mindfulness that can have profound effects on both you and your kid.

What’s great about hiking is its simplicity. It’s a walk through the natural world with your child. And once you strip away the external stimulus that kids are often around (such as technology, playground equipment or structured activities), you’re left with their undiluted personalities.

I’ve had some of the most powerful conversations with my kids while hiking with them. When all that’s asked of us is to put one foot in front of the other and be present in the moment (which is essentially mindfulness), deep connection can be found.

Studies have shown that practicing mindfulness can enhance emotional regulation and self-compassion, ultimately leading to a greater sense of peace and well-being. It’s about savoring the simplicity of the journey, appreciating the vibrant hues of the surroundings, and relishing the joyous laughter that echoes through the trail.

It can be fun to keep these couple of activities in the back of your mind for your next hike to get kids fully immersed in their surroundings, aware of where they are and what they are doing.

5-4-3-2-1 grounding technique

Grounding is a very simple technique that is also often used to stop anxiety in its tracks. However, you don’t need to be in an anxious state to still benefit. When hiking, we use it to centre a child and focus on their surroundings, encouraging mindfulness without them even realizing that’s what’s happening.

Start by asking your child(ren) to name 5 things they can see, 4 things they can touch around them, 3 things they can hear, 2 things they can smell, and 1 thing they can taste.

It often helps the child to participate if the care-giver goes first, it doesn’t matter if there are double ups of kids picking the same things. It’s about every thought being in the present moment and taking the time to really absorb and process your surroundings.

Hiking blind

Another simple mindfulness game to play is Hiking Blind. This is a trust-building activity that helps kids focus on their surroundings. Pick one person to slowly lead, then join hands in a chain. You can use a blindfold, or everyone can just close their eyes. Obviously, this wouldn’t be done on terrain that is too uneven but it will work on straightforward trails.

Make sure it’s not always the adults leading. Kids want to be leaders too! The purpose of this exercise is to again focus the brain on what is going on in that moment. Being blindfolded and led on the trail for a short while increases the use of their other senses. It takes concentration on the feel of the person in front of you and the ground under your feet to be able to move forward.

Mum’s well-being toolkit

No matter how much fun we have adventuring with our intrepid offspring, there will always be elements of parenting that can be stressful. It comes with the territory. If you’re reading this, you probably already identify as “outdoorsy” and feel that purely being outside can promote a healthy mindset in yourself. And you’re right! However, there are additional things you could add to your healthy habits menu to increase what you get out of nature.

Herbal teas

I almost always carry my portable gas stove on walks. Even small walks, picnics, sometimes in a playground. Less so during a hot summer, but every other time of year I live by it and my kids have come to expect me to pull it out on any adventure or outing.

My favorite thing to make with it is herbal tea. The kids will usually drink a chai tea or a hot chocolate. I tend to stick to herbal teas for their extra benefits. Here are some of my favourites:
- Green tea: Has one of the highest concentrations of antioxidants of any tea, plus being good for your cardiovascular health and concentration.
- Rooibos: I think I’m slightly addicted to this herbal African red bush tea, pronounced roy-bos. It is naturally uncaffeinated and has a smooth, naturally sweet taste with earthy undertones.
- Lemon balm: A beautiful tea that’s not sour like the name might make you think. Lemon balm tea was even used in the Middle Ages to reduce stress, promote sleep and ease stomach discomforts.
- Chamomile: I do find this tea a bit divisive, people either love or hate the unique floral flavour. However, it is one of the best known teas for calming the mind and the digestive system.
Magnesium, the great all-rounder

Some common complaints often go hand-in-hand with parenting: tiredness, body aches, trouble sleeping, feeling stressed or anxious. Magnesium can help with all of these symptoms. Magnesium plays a role in regulating your nervous system, which can help you maintain calm in moments of chaos. It supports restful sleep, can relieve headaches through its muscle relaxant properties, and can even provide more energy through energy production.

I keep a magnesium powder in my pantry and add it to my bircher muesli or breakfast smoothies. It’s also an easy one to take camping and reap the benefits of a better night’s sleep in the tent!

*As a side note, please make sure you consult with your doctor before taking any new supplements, especially if you are already on medications or have any underlying conditions.

Outdoor journaling

The simple act of journaling is an incredibly therapeutic and empowering practice for moms. A journal is a place where moms can reflect on their experiences, articulate emotions, document their adventures, note their gratitude, process failures, and celebrate victories.

Through the simple act of putting pen to paper, moms can gain clarity on their thoughts. This fosters self-awareness, aids in stress management, and cultivates a deeper connection with one’s own feelings and aspirations. Journaling serves as a compassionate companion on the path to personal growth, allowing moms to navigate the challenges of parenthood while fostering a sense of resilience and self-care.

I often carry a notebook in my day-pack and encourage my kids (of writing age) to have one in theirs, too. When we stop somewhere on a trail, at the beach, or while exploring a national park, I will sometimes sit and use their distracted time to write about my day/week (often while enjoying a cup of herbal tea).

This is also a great habit to role model to kids and have them take part if they are interested. Not only can it help with their emotional regulation, it also allows them to get in a bit of writing practice.

For more on this topic, check out our full post on how to get started nature journaling with kids.

Growing green habits

These activities, tips, and snacks are just the tip of the iceberg when it comes to growing healthy habits outdoors and maximising your well-being. Even staring into a campfire, enjoying green spaces or spending time near water have all been linked to positive effects on our health. So if you’re getting outside, you’re doing something right!

Which tip listed here do you think you’ll try first?

About the author

Jacqui and her two intrepid kids call that little island on the bottom of Australia home. Most people know it as Tasmania, but in the indigenous language of palawa kani, it is known as lutriwita, and it is a stunning place to live and explore. In a way, Jacqui lets the local landscapes be her co-parent, having realized early on in her parenting journey that the kids are happiest when they’re outside. Jacqui has a background in natural health, but these days she’s hung up that hat to parent full-time while the kids are still young. You can usually find them at a beach, rock-hopping, hiking, camping, jumping into rivers, or sipping chai teas while the sun rises. Among friends, Jacqui is known for never going anywhere without a Jetboil, telling long stories, having her head in a book, and whisking the kids away on ambitious adventures.

You can find more from Jacqui online in the following locations:
Instagram: @tiny.adventures.often
RWMC posts: Jacqui Hazell
PARENTING
How to Raise Independent Kids
- October 15, 2024
Raising independent kids is one of the greatest gifts we can give as parents. As our kids grow, fostering self-reliance, problem-solving skills, and resilience becomes crucial in helping them confidently navigate life’s challenges. Independence isn’t just about being self-sufficient—it’s about building kids who feel capable and empowered, knowing they can tackle whatever comes their way. Today, Jen Barnes, a mom of three teens, shares her insights and tips on how to raise kids who are independent, resilient, and ready to face the world on their own terms.

Raising independent kids

As moms, we all have big hopes and dreams for our kids. From the moment they enter this world, we are faced with endless exciting possibilities for our kids. Who will they be? What will they do? What kind of traits will they have?

Some of these things can be influenced by parents, and others…not so much. Sometimes, one of the hardest parts of parenting is figuring out what you can control and trying to let go of what you can’t.

I’m not a parenting expert, but I have been parenting for over 20 years. I am in the ” release ” stage as my kids leave the nest, and it’s been a little easier to know that I have raised independent kids who are ready to fly on their own.

Why raise independent kids

It was important to me to raise kids who could be launched into adulthood with confidence and security. Independence was high on my priority list for traits that I wanted my kids to possess. Some kids are born independent, but it’s also something that can be helped along (or hindered) by parenting.

Most of my parenting wins have come on the heels of failures and mishaps. I’ve learned a lot of this through my own trials and errors. Hopefully, I can help you learn through my trial process and mitigate some of the errors.

This article is a combination of both why raising independent kids matters and how to do that. We’ll delve into the reasons why instilling independence in our children is crucial and practical ways in which moms can actively contribute to this transformative journey.

Raising independent kids takes time

Raising independent kids is a long-game strategy that requires you to first make decisions about why to raise independent kids. Believe it or not, this is not what everyone desires.

There are parents who thrive on their kids’ dependence and reliance on them. These parents find their identity in what they are doing (and can do) for their kids, rather than empowering their kids to do things on their own. Oftentimes, this comes from a place of fear or control.

But, empowering your children to do things on their own and be self-reliant doesn’t mean your kids won’t need you anymore. Rather, it allows kids to form connections based on mutual respect and support rather than relying solely on parents for every need.

As mothers, I believe our role extends beyond providing love and care; it involves fostering the development of resilient, independent individuals who can confidently stride into the complexities of life and adulthood. Because, after all, kids grow up.

If independence is something you want to instill in your child, it’s never too early to start. Every small step you take will set a building block for the next phase.

Why independence matters

There are many benefits of raising an independent child. Independent kids possess a strong sense of self, problem-solving skills, reduced dependency, and improved confidence to explore and learn from the world around them. Let’s explore each of these concepts in more detail.

Problem-solving skills

Kids who are gaining independence have enhanced problem-solving skills. Independent children often learn to think critically as they encounter various scenarios on their own. When faced with challenges that they must solve on their own, they are more likely to analyze the situation, consider different perspectives, and weigh possible solutions.

As parents, it’s our responsibility to help create an environment of critical thinking by giving kids real-world opportunities to problem-solve on their own. We must occasionally step back, hand them the reigns, and let them figure things out. This is how they gain confidence and move toward independence.

Think back and remember how you felt when you accomplished something for the first time. It’s euphoric and memorable. When you take away these opportunities from your child, you are taking away growth. Kids need personal accomplishments in order for their self-esteem and confidence to build and grow. The earlier you give your kids the space to do things on their own, the earlier they begin to grow their self-worth. And even if they fail (which they’re bound to do), they’ll learn valuable lessons.

Confidence & self-esteem

Kids who are gaining independence have more confidence and improved self-esteem. When kids are encouraged to be independent, they develop confidence in their decision-making abilities and trust in themselves. Whether it’s riding their bike home from school or scaling a climbing wall, they experience a sense of achievement.

Accomplishments boost their self-esteem as they recognize their capabilities and feel proud of themselves. When they have the freedom to make choices, express themselves, and pursue their interests, they feel empowered and valued. This confidence becomes a foundation, as they trust their judgment and are more willing to take calculated risks when seeking solutions.

Reduced dependency

Reduced dependency on parents means that kids are becoming capable of managing their lives, making decisions, and taking responsibility for their actions. When our kids are little, they rely on us for everything. But as they grow, it’s our job to raise kids that can begin to take care of themselves. This preparation is essential for a smooth transition into adulthood.

While our kids will always need us, reduced dependency on mom and dad leads to better family dynamics. Lessening the parental burden makes for improved relationships as kids grow up. Less conflict and more communication is better for everyone in the family.

Again, this is a long-term strategy and happens gradually over time. But, every time you allow (encourage) your kids to do something on their own, you are building skills, independence, and confidence.

How to raise independent kids

Raising independent kids takes intentionality and time. It’s cultivated over years, and reinforced again and again through experiences.

Start with demonstrations and lessons for the skills you’d like your child to learn. Then, take a step back, let them make decisions, and then give the child space and opportunity to accomplish tasks independently, making bigger and more important decisions as they get older.

Teach & demonstrate

As parents it can be challenging to be intentional about demonstrating skills and teaching lessons. It’s tempting to do things for your child, to maintain control. Yes, you can do it faster and better. But, I promise that the time you spend slowing down and teaching skills now will give you time back later tenfold. It’s an investment.

Demonstrating the behavior or skill you want your child to learn and showing them how it’s done can be powerful. Visual learning experiences are often more effective than verbal instructions. Working alongside your child and providing step-by-step guidance allows them to observe, ask questions, and actively participate in the learning process while still receiving support and feedback.

Coach through the process

It’s natural for kids to look to their parents before making a decision, and for a lot of things, it’s completely warranted. However, if your kids are still looking to you about a decision they should be able to make on their own, take a step back, remind them that they are capable of making decisions on their own, and empower them to act independently.

Here is a scenario for an early elementary-age child: your child wants a snack and asks you to get it for her. Instead of obliging, give her a snack choice (e.g., crackers or an apple). This reinforces appropriate snack options and encourages decision-making. Once she makes a choice, encourage her to act independently and get the snack herself. Start by asking her where the apples are and continue to ask questions that walk her through the steps of getting her own snack. “Do you need to wash the apple before you eat it? Where’s the apple slicer?” All this will lead to a future time when she realizes she’s hungry, wants a snack, chooses an apple, and gets it for herself independently.

Age-appropriate choices

When you give your child choices, you’re actually encouraging independence and autonomy while building confidence through decision-making.

You can do this even with very young kids. Decide which choices you are okay with and begin to offer those options to your child. For toddlers and early elementary-aged kids, use a “this or that” approach, such as, “Would you like to play at the park or take a walk in the neighborhood?” This gives your child decision-making power within your pre-approved boundaries.

By the time your child gets to middle school, you need to increase the choices. “What instrument do you want to try for orchestra?” is a low-risk choice, but it still leaves the door open for a variety. Once your child has made a choice, they will need to take ownership. Bigger decisions mean bigger responsibilities. The choices grow as your child grows.

In high school, your kids can make choices about classes to take and friends to spend time with. Hopefully, by this time, your child has learned how to approach problem-solving independently through years of making decisions. Encourage them to think critically, analyze situations, and come up with solutions. Offer guidance when needed but allow them the opportunity to choose their path. However, if your child is in danger or making poor choices without remorse, you will need to retract some of that decision-making power and potentially reteach until there is trust and maturity.

Increase responsibility

Along with increasing opportunities for choices, you will also increase age-related chores and tasks. I don’t care how busy your kids are with extracurricular activities, sports, or even a job. The responsibilities inside the family unit are crucial.

Kids learn they have a part and a purpose inside their family unit when they accomplish tasks in and around the home for the benefit of the family. They learn that people are counting on them to do their part and the importance of being dependable.

How to let them fail

Teaching time management usually happens under fire, and lessons are learned the hard way. Assignments go missing, uniforms aren’t washed, and garbage cans aren’t rolled to the curb. Natural consequences can be a great teacher, and letting your kids learn the hard way is important. Repress the urge to rescue your kids from consequences. If you want your kids to grow in their independence, then you need to let them fail.

Allow your kids to make mistakes and embrace failure as a learning opportunity. Everyone makes mistakes, but the earlier our kids make them, the earlier they learn from them. What an incredible thing for our kids to fail while under our protection. We are there to make sure they know they are still loved and can help them get up and try again.

If you don’t allow your kids to fail, they can’t grow. This is a hard lesson to learn as a parent. No one wants to watch their kids fail or suffer. The small setbacks at a young age will inform them so the setbacks at an older age aren’t so risky or consequential.

Goal setting & guidance

Encouraging goal setting helps kids to get excited about accomplishing their own things, in their own ways, on their own time. When kids get a say in their pursuits, amazing things can happen. When you encourage them to take ownership of their life, kids become more confident to move toward independence. When it’s their goal, they are motivated to achieve it independently.

Work toward providing guidance for your kids, not solutions. The older kids get, the more you can press into asking questions to get them thinking, instead of lecturing or just giving them the answer. If a child makes a mistake, instead of scolding them about the right way to do it, try asking them what they would do differently. Give guidance, but don’t tell your kid what to do or how to do it. Don’t even make a suggestion! Just ask more questions. Cheer them on and continue to encourage them to keep trying.

Overcoming parental judgment

Let’s get vulnerable here. One of the most challenging (and surprising) things about raising independent kids will be judgment from other parents. That may seem ludicrous, but you will find that even your best friends may disagree with how you raise independent kids.

Some parents do not like this. They let their own fear limit exposure to independence, risk-taking, and decision-making. The media and scary headlines have led many parents to let fear dictate decisions all in the name of safety. While safety is a natural concern for parents, moving your kids toward independence doesn’t make you an unsafe parent.

It doesn’t mean you’re not worried about safety or let them take unhealthy or unnecessary risks. In fact, it’s the opposite. As your kids gain independence, they gain confidence in situations (or avoid situations) that test their safety. If they are never given the opportunity to make safe choices and decisions, they will not know how to approach a potentially unsafe situation.

When this happens, share your perspective on the importance of fostering independence with other parents and explain how it contributes to your child’s development. However, recognize that different parents have different comfort levels and parenting philosophies. Often, I have to remind myself that I can respect their choices while asserting my right to make decisions that align with my values and not let their judgment affect my parenting style.

Conclusion

The journey towards raising self-reliant individuals is a long, deliberate, and thoughtful process, one that requires dedication, patience, and an understanding of the impact our efforts can have. It involves leading by example, providing a supportive environment, allowing them the space to learn, make decisions, fail, and try again. By instilling independence in our kids, we are raising individuals who are well-prepared to embrace the opportunities and uncertainties that await them.

About the author

Jen has been married to her original adventure partner, John, for 20 years. She is a mama to 3 teenagers who, although they have busy and independent lives, love to adventure in the outdoors when they can. Jen is a native of Chicago, but has lived in South Carolina for two decades and calls it home. She’s always planning the next adventure for herself or her friends, whether near or far. Hiking, kayaking, sailing with her family, or traveling the world is all about the experience and the journey. Her extroverted nature keeps her talking and smiling with anyone she meets along the way. She’s on a mission to show other busy families that traveling with teenagers is possible and fun!

You can find Jen online in the following locations:
Instagram: @gofamilyadventure
Website: Go Family Adventure
RWMC Posts: Jen Barnes