Healthy tips for family wellness in 2021
For optimum family wellness, introduce physical activity, nutritious meals and some good old me-time into your schedule say Allen Wu, Natalie Dau, Claire Jedrek, Alicia Pan
Text: Lynda W
It’s hard enough in life to maintain your own mental health and wellbeing, but if you have kids, how do you do family wellness in 2021? Overseeing their nutrition, sleep habits, activity levels, child development and happiness is a full-time job, not to mention during a pandemic when there are even more physical and emotional challenges to overcome. Here, we speak to four of our favourite high-profile parents in Singapore who are encouraging family wellness through growing together and prioritising strong holistic health.
Allan Wu, actor and host
Allan is an actor and host best known as the face of Emmy award winning reality show The Amazing Race. Away from the camera, he gets to play his favourite role as father to his teenage children, daughter Sage, 16, and son Jonas, 15.
How do you all get moving as a family?
When my children were small, we played simple games like tag. As they got older, I introduced swimming and track to them before they took a liking to basketball.
What clever ways do you introduce greens at mealtimes?
As parents we’ve always emphasised a healthy and balanced diet. Now they’re older, we’re fortunate that our children request for more greens themselves. In fact, they eat more fruit and veg than me!
Can you share any sleep advice for those early parenting days?
I still recall how challenging that was! I was in a perpetual “Zombie Mode.” Back then I learned to take naps whenever I could, especially when they napped themselves. The important thing to remember is that sleep deprivation is only temporary.
What books, toys or games do your children engage in to develop your kids’ creativity?
When they were younger, we used to play Monopoly, Zingo and chess. I really enjoyed playing all sorts of games with them during those formative years. We also played video games on the X Box and Nintendo Wii.
How do you foster an environment where your children feel comfortable sharing their feelings?
I’ve always believed in treating each child as our equal and not talking down to them. Establishing a safe and positive environment where they can clearly and confidently convey their feelings and opinions is important at an early age — this will set the template for how a parent/child relationship will develop and mature.
Best tips for bonding?
You can’t beat a family trip; scuba diving in the Maldives or snowboarding in Hokkaido. It’s amazing how fast the time has flown from their early years to now.
How do you stay calm when they’re pushing your trigger buttons?
I’ve learned that letting my emotions get the best of me can lead to a very unfavorable outcome. It’s best to take a moment to calm down because only then can we communicate in a positive and constructive manner. I’d like to think I’ve learned to be more patient as a father, but I know there is still a lot of room to improve, too.
What ways do you keep your own physical and mental health in check?
I've always loved being active and playing sports. Even though I’m turning fifty next year, I still prioritise exercise because I believe it’s the foundation for getting the most out of life physically, mentally, and emotionally. I work out at least five times a week and focus on running and swimming.
Claire Jedrek, media personality and Singapore’s only female race car driver
When Claire’s not hosting or driving, she’s engaged in co-owning The Film Dispensary, working with OTSAW and NorthStar Technology Group in autonomous robotics, and running after her two children, son Oli, 3, and daughter Charly, 2.
How do you all get moving as a family?
We spend a lot of time swimming together, and especially teaching the kids to swim. Right now, the kids swim every day no matter the weather. They are a lot braver than my husband Yuey and I when it comes to really cold water!
What clever ways do you introduce greens at mealtimes?
Charly is brilliant with food, she pretty much eats everything and isn’t a fussy eater. Oli is coming to an age where he decides minute-by-minute if he likes something or not. If my kids don’t get any greens in, I always give them post-meal fruit snacks.
Please share your tips for coping with being sleep deprived as a parent …
I swear by noise cancellation headphones that cover my entire ears. I’ve always been a light sleeper, so now I pop on a podcast and if my kids move around in the bed (I co-sleep), I don’t wake at every noise. I also go to bed by 10.30 pm latest. If one of the kids starts stirring around 5.30 am, at least I have a minimum of seven hours’ sleep.
What books, toys or games do your children engage in to develop their creativity?
I love flash cards, whether they are letters, numbers, pictures. I play treasure hunts and hide ‘n’ seek. Also, carparks are fun! Since Oli loves cars, I get him to recognise different number plates and point out letters and numbers, so he’s learning even though it’s a game.
How do you foster an environment where your children feel comfortable sharing their feelings?
Whenever my kids ask me a question, I try to always answer what they’re asking, even if they ask the same thing three times in a row! If they’re upset or fighting with one another, I talk with them at eye level and try not to dismiss their feelings. I always ask for a response after an explanation to know they’re listening, like an “okay”.
Best tips for bonding?
I love seeing my family happy at mealtimes. Sitting around the table, Yuey and I will sometimes sing, put on music and start waving our hands around with them. I wouldn’t say we’re conservative parents, so we bust out in public spaces too. I think it’s going to be second year in a row where Spotify lists my top songs as PJ Masks and Paw Patrol alongside Cardi B and The Weekend!
How do you keep your energy levels up so your kids get the best of you?
I definitely accept help from family if it means I get some time to exercise. I’m really active and sport is my form of meditation. I’ve learnt my physical and mental limits. If I can spend time enjoying my own time, I’m always a better version of myself in front of my children.
How do you stay calm when they’re pushing your trigger buttons?
When both kids are repeating the word “mama” for 5 minutes, being able to go for a walk for a short while to take a few deep breaths is a life-saver. I always communicate to the people around me when I need a quick breather.
Do you focus on anything specifically for your overall physical and mental health?
Having kids is like an endurance race; if you aren’t well prepped through what you eat, how you sleep, and how you look after your body, something will give. Trying to juggle my own company, career and two kids takes a lot of organisation. I try ticking things off the list and avoid procrastination. I also cook with good fresh produce and drink as much water as I can.
Alicia Pan, co-founder and director of Yoga Movement
As well as being one of the brains and bendiness behind Singapore’s Yoga Movement, Alicia is a singer-songwriter and mother of two boys, Koda, 3, and Willem, 1.
How do you all get moving as a family?
Some beach time and being near the water is the best family time together.
What clever ways do you introduce greens at mealtimes?
It was easier when they were younger as they would hand feed themselves steamed broccoli florets or carrots. Now they’re a little fussier I have to hide the greens amongst tastier stuff such as cheese, which always does the trick! My go-to recipe is cheesy meatballs with tons of hidden veggies. I do this by blending the veggies together and then dumping it all in the meatball mix before baking.
Please share your tips for coping with being sleep deprived as a parent …
I’d love to recommend taking naps when the kids do in the afternoon, but we all know that’s not always possible! I think as a parent you sort of get used to operating on less sleep. As the saying goes, it doesn’t go away, you just get better at managing it!
What books, toys or games do your children engage in to develop their creativity?
This might be frowned upon by some parents, but an iPad app called Khan Academy Kids is great for education and mental stimulation. You can choose from categories such as storytelling, drawing, colouring, mathematics and plenty of other fun things with enticing illustrations that keep the kids engaged.
How do you foster an environment where your children can share feelings?
I make sure I’m present while I’m with them. I ask questions to let them know they can feel safe expressing themselves openly and honestly. I try not to overreact in front of them. If I have to, I’ll leave the room and deal with my feelings before revisiting the conversation.
Best tips for bonding?
I love cosy movie-nights with the family.
How do you keep your energy levels up so they get the best of you?
I get some me-time in my days as well. This includes gym time, self-pampering, an evening with the girls or date night with my husband. I think it’s important to seek support from people around you so you can focus on your own wellbeing. This way, the time spent with your kids can be maximised and you can be 100% present for them.
How do you stay calm when your kids are pushing your trigger buttons?
I try to make it known that I am frustrated, try not to yell and leave the room for a bit. Once I am calm, I revisit the conversation. Of course, this has not always been successful!
Do you focus on anything specifically for your overall physical and mental health?
Exercise is key. It’s what keeps my serotonin levels high, maintains my frame of mind and gives me the energy I need. My workouts consist of weight training, boxing and yoga.
Natalie Dau, athlete, celebrity trainer, and fitness and lifestyle pioneer
A true superwoman, Natalie embodies health and fitness as an ambassador for some of the world's leading fitness and lifestyle brands across Asia. She’s also the founder of the Rockstar Fit App and the producer and host of Keeping It Real. She is also mum to daughter Lilliana, 12.
What’s your favourite activity to get the family moving together?
Skiing, although we obviously haven’t done this for a while! Lilliana knows exercise is important to help feel better physically and deal with stress. We all do 15 minutes of stretching as a family before breakfast to start the day right.
What clever ways do you introduce greens at mealtimes?
We made vegetables a non-negotiable part of mealtimes from the moment Lilliana was a toddler. Purity Plant Protein Green Immunity Mix goes into a morning breakfast smoothie, and we get creative with things like homemade vegetable fritters, and dips with veggies as snacks.
How did you survive as a sleep deprived parent?
My advice would be to grab sneaky naps where possible, stay hydrated, and make sure you get some fresh air every day with a walk by yourself or with friends.
What books, toys or games does your daughter engage in to develop her creativity?
Good Night Stories for Rebel Girls is our favourite book. It inspires any young girl that anything is possible.
How do you foster an environment where children can share their feelings?
Never be quick to judge or to give your own opinion; let them talk. And encourage your kids to tell you if they think they’re in trouble (it’s likely that we did worse when we were the same age!).
Best tips for bonding?
Breakfast together on the weekend is a must. It usually follows some exercise and then we all go to our favourite café. It’s important to make fitness fun, not a chore. It’s a chance to bond and have a shared experience with your kids, go outside and explore, and to try new things. When travel returns, family holidays based on activity will be high on our agenda.
How do you keep your energy levels up so that Lilliana gets the best of you?
Exercise, sleep, good food and maintaining a sense of humour always help.
