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Family Fit Plan: A 30-Day Wellness Transformation

By Natalie Digate Muth, MD, MPH, RDN, FAAP
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This dynamic plan will help the whole family kick-start their health and wellness and set the stage for long-term, lasting improvements in nutrition, fitness, sleep, stress, and screen use habits.

https://shop.aap.org/family-fit-plan-paperback/

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  1. Page xiii
    Acknowledgments
  2. Page xv
    Introduction
  3. Page 1
    Part I. Getting Ready
    1. Page 3
      1. Success Through Family Buy-in and Social Support
      1. Page 3
        How to Run a Family Meeting
      2. Page 4
        Your First Family Fit Plan Meeting: Getting Buy-in
      3. Page 5
        Complete a Family SWOT Analysis
      4. Page 6
        Activity: What’s Your “Why”?
      5. Page 7
        Activity: “Best Possible Family”
      6. Page 7
        Activity: How Well Does Your Family Function?
      7. Page 8
        It Takes a Village
      8. Page 20
        Family Meeting: Secure Success Through Family Buy-in and Social Support
    2. Page 21
      2. The Starting Line
      1. Page 21
        Nutrition: How Does Your Family Actually Eat?
      2. Page 27
        Physical Activity: What’s Your Current Activity Level?
      3. Page 33
        Sleep: Your Family’s Starting Point
      4. Page 35
        Screen Time: Your Family’s Starting Point
      5. Page 35
        Stress: Your Family’s Starting Point
      6. Page 37
        Family Meeting: The Starting Line
    3. Page 39
      3. On Your Mark…Get Set…goal!
      1. Page 39
        Goal Setting
      2. Page 42
        Nutrition: What and How We Should Eat
      3. Page 47
        Physical Activity Recommendations
      4. Page 56
        Sleep
      5. Page 57
        Screen Time
      6. Page 58
        Stress Management
      7. Page 60
        Pulling It All Together: Your Family Fit Plan
      8. Page 67
        Family Meeting: SMART Goals and Action Steps
  4. Page 69
    Part II. The Family Fit Plan
    1. Page 71
      4. Week 1: A Nutrition and Mealtime Makeover
      1. Page 71
        Take a Responsive Parenting Approach to Food and Mealtimes
      2. Page 73
        A 5-Step Nutrition and Mealtime Makeover
      3. Page 84
        Family Meeting: Nutrition and Mealtimes
    2. Page 85
      5. Week 2: Mastering Mindfulness
      1. Page 85
        Mindfulness Around Mealtimes
      2. Page 91
        Mindfulness Training
      3. Page 96
        Family Meeting: Mastering Mindfulness
    3. Page 97
      6. Week 3: Outsmarting the 6 Ss
      1. Page 97
        Snacks
      2. Page 100
        Sweets
      3. Page 101
        Sugary Drinks
      4. Page 102
        Screen Time
      5. Page 104
        Sleep Disruptors
      6. Page 105
        Slick Sales and Marketing
      7. Page 109
        Family Meeting: Outsmarting the 6 Ss
    4. Page 111
      7. Week 4: Savoring and Celebrating Success
      1. Page 112
        Celebrate
      2. Page 113
        Pat Yourself on the Back
      3. Page 113
        Share Your Positive Experiences With Each Other
      4. Page 114
        Make New Memories Together
      5. Page 114
        Slow Down Time
      6. Page 115
        Count Your Blessings
      7. Page 116
        Absorb Yourself in the Moment
      8. Page 116
        Sharpen Your Senses
      9. Page 122
        Compare
      10. Page 123
        Family Meeting: Savoring and Celebrating Success
  5. Page 125
    Part III. Post-plan
    1. Page 127
      8. Post-Plan: Making Changes That Stick
      1. Page 127
        Family Fit Plan Check-in
      2. Page 128
        Now What?
      3. Page 128
        Create Your Family Rules to Live By
      4. Page 129
        Being Open to Change
      5. Page 133
        Family Meeting: Making Changes That Stick
  6. Page 135
    Appendix—Recipes, Reinforcement Planners, and Workouts
    1. Page 137
      Recipes
    2. Page 185
      Reinforcement Planners
    3. Page 203
      Workouts
    4. Page 209
      Resources
    5. Page 213
      References
  7. Page 232
    Index
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