Ok, we know that this is a hard year for everyone, but it is especially hard on our kiddos. As a mom, it breaks my heart to watch my kids struggle and so I invited Dr. Melissa to come on the show to empower us to lead our kids in their health to help them thrive.  We are not just talking about physical health, but mental and spiritual health too.


About Our Guest

Dr. Melissa Choi is a board-certified family and obesity medicine physician. She grew up in
Minnesota spent her college and medical school years in Rhode Island and returned to
Minnesota with her husband 11 years ago. They have 3 daughters under the age of 10. When
she is not caring for patients, she enjoys trying new recipes in her kitchen, going on bike rides
with her family, and having meaningful conversations with friends and neighbors over coffee.

Action Items and Tips From the Show

4 Pillars of Health: Sleep, Diet, Exercise, Mental/Spiritual Health

● Deprivation can lead to health problems such as high blood pressure, difficulty
concentrating, irritability, obesity
● Children with adequate sleep have a healthier immune system, improved concentration
and mental health

● Healthy food choices
● Limiting processed foods, which can increase inflammation and decrease immune
● Whole foods (e.g. fruits, vegetables, things not in packages)
● Drinking water and milk (avoid juice, soda, sugar drinks)
● Healthy snacks but not too close to dinner

Exercise/Screen Time:
● Physical activity at least 60 minutes per day
● Do things as a family: bike rides, tennis, ice skating, sledding
● Invite a friend to go on a bike ride
● No more than 2 hours of screen time per day
● Limit areas where screens are (e.g. not in bedrooms, not at the dinner table)
● Challenge to balance screen-time with remote learning or hybrid learning
○ Take breaks when using computer/tablets for long periods of time
○ Have kids do as much work off screens (e.g. worksheets, etc.) as possible

Mental and Spiritual Health:
● Taking time connecting as a family, praying together
● Reading their bible, talking about it as a family
● Reaching out to neighbors, playing with friends socially distanced
● Helping others in our community

Looking for more tips and inspiration designed for working Christian moms?

Grab the Lifestyle Guide inside the Your Life Rocks app

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Learn More About Our Guest

Instagram: @themomplate