Healthy eating is hard when you're feeding a family or trying to convince younger kids, especially, to eat their fruits, veggies, and other healthy alternatives. Start by implementing healthy options slowly to avoid overwhelming the family. By introducing these new healthy options slowly, it doesn't feel like a drastic change in the family and will hopefully create less push back.


BENEFITS OF EATING HEALTHY
Explain to your family the benefits of eating healthy and keep reminding them of it. Eating healthy and physical activity combined helps prevent heart disease and cancer. Starting these habits early for you and your children is important, so they know the consequences. Teaching them these things will help them learn healthy coping mechanisms and know what to reach for when they are faced with different options down the road. Eating healthy is also better for the health of your mouth.

SET THE EXAMPLE
Setting the example is going to be one of the best things you can do for yourself and your family. If your family sees you eating things that aren't healthy or fit into the new lifestyle you and your family are working towards, they will lose motivation. Start by making small changes so that you don't feel tempted to go against what you're trying to teach and learn with your family.


MAKE A MEAL PLAN TO STICK TO
If you have a meal plan that everyone is aware of and you have gone grocery shopping for it, you are less inclined to bail on the planned dinner for something quick and easy at a restaurant that might not be as healthy. Creating a meal plan as a family can bond the family and allows for everyone to give input on what the family can make and eat together. This also makes it possible that if you or your spouse are running late coming home from work, if you have old enough children at home, they can begin prepping the meal for the family. This also teaches responsibility for when they are on their own and even for just when they are a little older.

FIND NEW RECIPES
Finding new recipes is so easy in today's world with such accessible access to everything on the internet. There are so many different options for gluten-free, vegetarian, and vegan eaters that you can even alter certain recipes for what your family enjoys and doesn't enjoy eating. If you've found a great vegan fettucini alfredo recipe, but your family is wanting to add additional proteins and don't have any dietary restrictions, you can teach your family how to modify a recipe, and you can add a protein to your pasta. If you have younger ones, you can look online to see how people hide vegetables in their kids' meals without them knowing if they are picky eaters. Find out some of your family's favorite meals and see how you can make them healthier if necessary to enjoy together.


INVOLVE THE FAMILY IN GROCERY SHOPPING
Going grocery shopping together allows for more time to be spent as a family while also talking about what ingredients can go with what meals on your meal plan. You can teach your family that adding one spice can make it taste one way while adding another similar spice could totally change the flavor. While grocery shopping, you can also teach your family how to shop for produce, what to look for when looking at the price, and if there are certain things you prefer one brand over another and why. While out together is a perfect opportunity to have everyone pick a healthy treat option that they would eat. Showing everybody different options of snacks that are still snacks but maybe just a little bit better for you than other options will show them that eating healthy has to mean no snacking. Healthy snacks are an excellent option for in-between meals to avoid overeating. Teaching your family these tools earlier will help them once they receive their own money eventually and especially when they've grown up and headed to college.

EAT TOGETHER
Eating together as a family not only has many known benefits, but it will be something that everyone will remember for years to come. Studies show that families who frequently eat dinner together eat healthier, have better grades, and have reduced stress levels. Eating together opens the conversation with the family and allows a chance for everyone to talk about their days in and out of the home.

Various studies show that being able to have dinner and make these conversations with your kids keeps them out of trouble and lets them know you are aware of the circumstances and are more likely to come to their parents for help. Eating together helps create these healthy habits that will last a lifetime for your family. Start by making a goal of eating together as a family just a couple times a week, so you don't feel like a failure if a sport or extracurriculars getting in the way, and it disables you from having dinner together every night.


Changing the way you eat as a family doesn't have to be a large drastic change, by making small changed with your family will help set the stage for healthy habits down the road. Being able to include your family in the planning process, in the grocery shopping, and cooking the meal will allow more time to be spent together. Starting healthy habits early is more likely to become lasting habits.

Are you looking for a European destination that feels slightly off the beaten path? Someplace safe for families, easy to navigate, and filled with opportunities to explore and have fun? Consider visiting Copenhagen. The capital city of Denmark has so much to offer, from world-class cuisine and beautiful architecture to museums and attractions galore, and you can often enjoy it without the massive crowds you'll find in spots like Paris, Madrid, and Amsterdam.

If you do choose to add Copenhagen to your next European itinerary, consider incorporating some or all of the following into your plans to take advantage of the best the city has to offer:


SEE THE CITY FROM A DIFFERENT PERSPECTIVE ON A CANAL TOUR
Copenhagen is situated on the water and crossed with a number of canals, making it easy to get around by water. While you can enjoy an affordable trip on the water by riding one of the Copenhagen transit system's havnebussen boats, you can have some fun and learn a bit about the city by booking a canal cruise through a local agency.

There are several different canal cruise options, so do some research and choose wisely! One of the most highly-rated options in town is Hey Captain, which offers intimate tours capped at just 12 passengers. Prefer something more physical? Take a guided kayak tour through Kayak Republic. And yet another great way to enjoy some time on the water is through Go Boat, which lets you and your friends and family rent a solar-powered boat for a day. Go Boat will even provide a picnic lunch to enjoy as you float along the waterways!


INDULGE IN A MEAL AT PAPIROEN
Copenhagen is a city that takes its food seriously. Home to some of the best restaurants in the world, it's no surprise to find culinary delights wherever you go. While you can't go wrong with most restaurants and cafes throughout the city, a great way to get a good feel for the city's food landscape is to stop by the Papiroen. This street market is packed to the brim with food stalls selling dishes from around the world. Whatever type of cuisine sounds good - Middle Eastern, Asian, French, Spanish - you'll find it here.

The food stall-style setup means you can grab an entree at one spot and a dessert at another, letting you mix-and-match your flavor profiles and get precisely what you want. You can either sit inside or outdoors, depending on the weather - and availability. This is a popular spot in town, and chances are, there will be a crowd.


EXPLORE THE CHARMING NYHAVN
The Nyhavn is the colorful row of buildings that lines Copenhagen's old harbor, and chances are, you've seen it before in a photo or on a postcard. Admire the wooden ships docked in the harbor, stage a mini photoshoot in front of the beautiful facades and storefronts, and sit down to enjoy a bite to eat at one of the cafes that line the waterway. It's a popular spot for tourists and locals alike, making it an excellent location for people-watching, and it's the launching point for many of those canal tours, making it a convenient stop to add to your Copenhagen plans.


TOUR THE BEAUTIFULLY ORNATE CHRISTIANSBORG PALACE
This former palace now functions as a government building, but it's well worth a visit. The exterior is beautifully designed, and the inside is no less impressive. You're allowed to tour the kitchens, as well as various rooms and chambers used by royalty, and you can even see the ruins of the original palace, which this one was built on top of. As a bonus, climb the palace tower for some of the best views of Copenhagen!


BIKE AROUND TOWN
The Danes love their bikes, and you'll find many people pedal around as a form of daily transportation. Embrace the local custom and go for a spin on a bicycle around town! If you aren't too confident about your biking skills - or your ability to navigate the streets of Copenhagen while flying around on a bike - you can sign up to take a guided bike tour of the city. These tours often pass by some of the city's major sites and incorporate an element of education, so you'll definitely get your money's worth!


IMMERSE YOURSELF IN HISTORY AT THE NATIONAL MUSEUM OF DENMARK
If you're looking to learn about Danish culture and history while you're in Copenhagen, this museum should rank high on your to-do list. While it does house exhibits focused on other areas and cultures of the world, it dedicates a significant amount of space to highlighting the rich history of its home country. You can check out various artifacts from Greenland and Denmark dating back to ancient times and learn about important Danish leaders and events that have shaped the nation.

To make the experience even more memorable, you can sign up to take a guided tour of the museum. Led by a local, you'll learn even more than you would if you wandered the museum on your own.


STROLL ALONG THE STRØGET SHOPPING MILE
If your idea of a great vacation includes at least one shopping session, set your sights on the Strøget Shopping Mile. This area has been a hub for shoppers for over a hundred years, and it's the best place in town to visit if you're looking for designer goods. While you can definitely find more affordable retailers in the surrounding area, the street itself is lined with signs for Prada, Hermes, and other luxury brands.

The shopping mile isn't all shops! Keep your eyes peeled for public art, sculptures, and fountains, and explore side streets to find both hidden gems and major attractions.


Copenhagen is a city filled with history, culture, and fun, and you won't run out of things to do while you're there. While you're sure to have a great time however you choose to spend your days, consider adding a few of these activities and experiences to your plans. I promise, you won't regret it!

The holiday season is approaching fast, bringing a flurry of seasonal decorations, festive baking, and shopping for presents. While purchasing gifts for friends and family can be one of the best parts of the holidays, it can also be one of the most stressful.



If you’re the type of person who finds shopping to be a stress-inducing experience, you may not be looking forward to hitting the stores and dealing with the crowds on your mission to find the perfect gift - and that’s ok. Believe it or not, there are ways to make your holiday shopping experience as relaxing as a trip to the day spa. OK… maybe not that relaxing. But here are a few tips and tricks to help make your holiday shopping as stress-free as possible:


HIT THE STORES FIRST THING IN THE MORNING
If you’re an early bird, use your morning tendencies to your advantage. Taking care of your shopping first thing in the morning, before the crowds have formed, can be way more fun than dealing with it all during the peak of the day. You’ll find clean, organized, well-stocked shelves, empty aisles, and a smooth checkout process at the end. Grab a latte on the way in and sip your morning coffee as you start your day with something productive. What’s not to love?


STICK TO ONLINE SHOPPING
Skip the crowds entirely and do the bulk of your gift-buying online. Shopping online has become as common as ordering delivery, and depending on where you live, you can get your online purchase delivered straight to your home in as little as an hour or two, making it as quick - if not quicker - than making the trip to the store yourself.

Navy Federal makes it easy to shop at all of your favorite stores online, along with a number of exclusive online-only retailers. With digital coupons, stackable discounts, and free shipping offers, there’s a good chance you’ll end up saving more than you would if you shopped in-store.

Prefer to support small businesses and local retailers? You can do that online, too. Chances are, many of your favorite local shops have an online storefront, and online marketplaces like Etsy and Facebook Marketplace have allowed independent crafters and creators a place to sell their wares to the masses.


STEER CLEAR OF BLACK FRIDAY
You might be tempted by some of the deals, but if you’re looking for a stress-free holiday shopping experience this season, avoid the stores on Black Friday at all costs. You’ll find anxiety at an all-time high as frantic shoppers scramble to take advantage of doorbuster deals, and retailers do their part to fuel the frenzy, encouraging shoppers to secure their spot in line literally days in advance so they don’t miss the greatest deals. It’s a zoo, and you’ll be better off by not getting involved.



Holiday shopping can be a stressful experience, but it doesn’t have to be! By avoiding the crowds on Black Friday and staying out of stores during busier times - or better yet, doing your holiday shopping online - you can keep your stress levels at bay and your holiday spirits high.

Also, see all the ways you can enjoy safe, secure banking with Navy Federal Credit Union. If you’re part of a military family or are affiliated with the DoD, you can become a Member at Navy Federal Credit Union.

It was March 2009, and we had just celebrated my daughters birthday party the weekend before, when I received a phone call that my uncle had suffered from a stroke. What? Wasn't he just up and walking around while enjoying himself just a few days ago? How did this happen?


At the time, I was in a state of shock. This couldn't be happening? What were the warning signs? Did he have any beforehand? How could I avoid it from happening to me and/or someone else in my family? What were the risk factors? It was then I started my research and found out that women and African Americans have a higher risk of stroke than other races, and believe it or not high blood pressure was also a leading factor. That put me at 3/3. Not only was I black and a woman, but I had a significant family history of hypertension. I knew that I had to make changes to my lifestyle to lessen my risk.

Yes, there are some risk factors that you can control such as:


DIET
You are what you eat! Eating a healthier diet will improve your risk factors in terms of having a stroke. We all know it, so it's time that we started using it. Cut back on the fats and sugar, skip the fast foods, and include more veggies, fruits, and water in our diet.

PHYSICAL ACTIVITY
A little exercise is really good for you. Whether it's taking a brisk 10-minute walk throughout your neighborhood or going for a hike or bike ride. It doesn't have to be in the gym, so there's no need to have an expensive gym membership to exercise.

HYPERTENSION
Hypertension or high blood pressure is one of the leading risk factors for a stroke, but it's easily monitored, and you may remember me sharing why it's important to monitor your blood pressure. Hypertension is known as a silent killer because, more often than not, you may not realize that you have it, so monitoring it is critical.

DON'T SMOKE - EVER!!
I'm a big advocate of not smoking and have been all my life. Smoking not only reduces your life expectancy, but it's just downright not good for you or your body. Vaping isn't either. If you are currently smoking, consider quitting.


There are, however, some risk factors that you can't control such as:

AGE/GENDER
Believe it or not, women have more strokes and are killed by more strokes than men. While the likelihood of a stroke increases by age, stroke does not discriminate and can happen in adults and children alike, even babies.

FAMILY HISTORY
If you have a family history of strokes, meaning that your parents, grandparents, siblings, etc., have had a stroke, the likelihood of you also having a stroke increases. Especially if they had a stroke before reaching the age of 65.

RACE
As I previously mentioned, African-Americans have a much higher risk of death from a stroke than other races do. Mainly in part because we also have a higher risk of diabetes and hypertension.



Teach your family members, including children, the FAST test to check for the most common symptoms of a stroke.

FACE: Does one side of the face droop or uneven when asked to smile? Is the face numb?

ARMS: Ask then to raise both arms. Is the arm weak or numb? Does one arm drop?

SPEECH: Check for slurred speech. Ask them to say a short phrase and check for slurred or strange speech.

TIME: If you answered yes to any of the above questions, call 911 immediately and notate the time when symptoms first began.


DO YOU KNOW THE SYMPTOMS?

Strokes don't always happen suddenly. There may be gradual symptoms before it happens. Here are a few to take note of:

• Feeling of numbness or weakness in the arms, legs, face, especially on one side.
• Trouble understanding others and difficulty with speech
• Dizziness
• Trouble with vision, not being able to see in one or both eyes
• Balance and/or coordination difficulty.
• Headaches that appear for no reason

If you have any or all of these symptoms, call 911 immediately, even if you're unsure that you're having a stroke.


BE PREPARED

Every year, thousands of Americans suffer from strokes, and it can happen to anyone at any time. However, planning for such an event can make a world of difference. Reduce the risk factors that you can reduce, learn the warning signs, and let your friends and family learn them too. Teach your family members, friends, and children the FAST test and wear a medical bracelet that identifies your medical condition, allergies, and medications that you're taking if necessary.

And to learn more about strokes be sure to visit stroke.org.

Copenhagen is a city often overlooked by American travelers heading to Europe. Not as popular as European counterparts like Paris, London, and Madrid, the capital of Denmark, could be considered a hidden gem by many - especially for families looking to experience Europe together. The city is considered incredibly kid-friendly, with a reputation for safety, plenty of parks, and lots of attractions for kiddos of all ages.

The best part? Many of Copenhagen's most kid-friendly attractions are equally fun for grown-ups, so the whole family can enjoy the experience together.

Not quite sure how to have fun as a family when you're in Copenhagen? If you're planning a trip to Copenhagen with the family, have fun with your kids by adding some of these activities to your to-do list:


CHECK OUT THE WORLD'S OLDEST AMUSEMENT PARK: BAKKEN
Technically called Dyrehavsbakken, Bakken is well worth a visit when you're in Copenhagen. Situated just to the north of the city, this theme park has been around for over 425 years, making it the oldest in the world. You'll find thrilling roller coasters, bumper cars, water rides, and other fun attractions, including shows and carnival-style games. If you love theme parks, you'll have a blast seeing where Walt Disney and other theme parks got their original inspiration. Admission is free - you just need to purchase tickets to enjoy the park's rides and attractions.


STOP BY COPENHAGEN'S OTHER OLD THEME PARK - TIVOLI GARDENS 
If you can find time for two theme parks in your travel itinerary, stop by Tivoli Gardens as well. This amusement park is almost as old as Bakken, and it offers nearly as much to see and do. You can enjoy a relaxing stroll through the park's scenic gardens or float across Tivoli Lake. Roller coaster fans will love the opportunity to ride the park's wooden roller coaster - one of the oldest in the world!


VISIT THE LARGEST AQUARIUM IN NORTHERN EUROPE
You may feel like you've seen it all when it comes to aquariums, but the thoughtful design and exhibits at The Blue Planet (Den Bla Planet) is well worth the experience. You'll find areas dedicated to tropical lakes and rivers, the ocean, coral reefs, and other wet ecosystems, each home to a diverse assortment of species. The aquarium is home to an impressive array of animals, from adorable otters to vicious piranhas and staples like sharks, stingrays, and moray eels.

For an exceptional experience, splurge on a guided tour or a close encounter with a sea turtle. These add-ons come at an extra cost to your standard ticket, but they're a great way to make additional memories with your kiddos.


GET LOST IN THE FLAGSHIP LEGO STORE
Even if you didn't grow up loving LEGO, this super-popular building block's flagship store is a sight to behold. Aside from housing what seems like every single LEGO set ever to exist, you'll admire the creative LEGO constructions incorporated throughout the store. The larger-than-life sculptures built with little bricks are surprisingly impressive, and your little ones will be inspired to build and create.

Aside from being a great spot to have some fun and explore with kids, the LEGO store is a great place to pick up a couple of souvenirs for friends and family back home you won't find anywhere else.


EXPLORE THE VIKING MUSEUM
Copenhagen is home to several different museums, many of which were designed with children in mind. The Viking Museum is no exception. There, you'll find actual Viking ship remains, along with other remnants and artifacts from the peak of the Viking civilization. Adults and kids alike will have a blast and learn a lot as you explore the museum's different exhibits.

Depending on the time of year you're visiting, you might be able to take advantage of some special interactive activities and experiences offered by the museum. From boatbuilding and sailing workshops to "Viking For A Day" workshops, these can be great ways to make memories and have fun.

The Viking Museum is located just outside of Copenhagen in a city called Roskilde, which is easily reachable by train or bus. If you have time, plan to spend a day there. As the former capital of Denmark, the city is filled with history and offers plenty to see and do.


BURN OFF SOME ENERGY AT FÆLLEDPARKEN, COPENHAGEN'S LARGEST PARK 
Copenhagen makes parks and playgrounds a priority, as you'll see as you explore the city. While any of them make a great spot to let your kids have some fun and run around, you should make a point to stop by Fælledparken. It's the most popular park in Copenhagen for a reason - it's big, it's beautiful, and there are a wide variety of things to see and do there.

The park is home to a number of different playgrounds and recreational areas. You'll find a skateboard park and an outdoor gym, as well as other activities aimed at a younger audience. There's a bike park for little ones to learn to ride, the Tower playground (inspired by some of Denmark's most famous landmarks), and a splash park for kiddos to cool off on warm days.


IMMERSE YOURSELF IN THE EXPERIMENTARIUM
While the Experimentarium is technically a hands-on museum for kids, virtually everyone will have fun here. You'll find a wide array of interactive exhibits, like the Bubblearium, which explores the world of bubbles, and the Wave, which offers an immersive learning experience about the sea surrounding Copenhagen. Other exhibits will let you challenge your senses, experiment with physics, learn about the human body, and more. Whether you're looking for a way to enjoy a rainy day or simply want to let your kids have a blast in a museum unlike any other, you won't go wrong by working the Experimentarium into your itinerary!


Copenhagen is possibly one of the most kid-friendly cities in Europe, and the number of attractions and activities geared toward little ones and families are a shining example of why. Grab your passports and start planning your family trip to Copenhagen - and get ready to have a blast!

Madison and I were guests of Costa Rica Family Holidays, experts in all things Costa Rica, but all opinions are ours alone.