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