Now it’s time to put this week’s wellness ideas into action! These simple ideas & activities are designed for families to explore, create, and enjoy together.

Choose what works best for your family and have fun along the way.

Nutrition Ideas & Recipes 🍓🥗

Some of the best family meals are the ones that are simple, flexible, and give everyone an opportunity to participate.

Choose recipes that allow each family member to contribute in an age-appropriate way. Younger children can wash produce, tear lettuce, or set the table, while older children may enjoy measuring ingredients, reading the recipe, or helping prepare parts of the meal with adult supervision.

Meals that can be customized are another great way to encourage children to explore new foods while still feeling comfortable with familiar favorites. Creating a "build-your-own" meal lets everyone make choices while sharing the same meal together.

Family Taco Night!

This week's recipe is a great example of a meal the whole family can help prepare. Invite everyone to participate by setting out toppings, preparing ingredients, and building their own tacos.

Consider offering a variety of nutritious options such as:

Lettuce or shredded cabbage
Tomatoes or salsa
Cheese
Beans
Avocado or guacamole
Corn
Lean chicken, turkey, beef, or another favorite protein

Children may enjoy trying one new topping alongside the foods they already know and like. Giving them ownership over building their own meal can help make trying new foods feel fun and low-pressure.

Make Tomorrow's Meal Easier

While you're cooking, consider preparing a little extra for another meal later in the week. Leftover taco meat can become taco salads, burrito bowls, quesadillas, wraps, or nachos. Planning ahead can save time on busy evenings while making the most of the ingredients you already have.

Making Movement a Family Habit

Everyday moments offer opportunities to move more. By combining cooking and movement, families can build healthy habits while spending quality time together.

🍳 Move while you cook

Cooking often includes moments of waiting—while water boils, food bakes, or vegetables roast. Those few minutes are a great opportunity to add a little movement to your day! Short bursts of activity can help build strength, improve balance, and boost energy, and they can make time in the kitchen even more fun for the whole family.

This week, try the Kitchen Workout video below featuring simple exercises you can safely do using your kitchen space. The video includes movements like countertop push-ups, calf raises, and other easy exercises that can be done while waiting for your next cooking step. Be sure to choose a sturdy countertop or stable surface and modify movements as needed for your family's ages and abilities.

🎉 KEEP THE KITCHEN MOVING

Movement can be part of the entire cooking experience—not just the waiting time! Try adding a little fun throughout meal preparation:

🎵 Turn on your favorite music and have a mini dance party while cooking.

🥕 March in place or do gentle heel raises while washing fruits and vegetables.

🛒 Carry grocery bags together using safe lifting techniques.

🥣 See how many countertop push-ups, squats, or calf raises your family can complete before the timer goes off.

🧹 Turn cleanup into a movement challenge by setting a timer and working together to tidy up.

Credit: Dr. Bri’s Vibrant Pelvic Health
For more of their content, click here!

As you try these activities, remember that wellness looks different for every family. Focus on enjoying the process, celebrating progress, and finding what works best for you.

Try It Together