The book "Switch," by Chip and Dan Heath, talks about a nutritional experiment where families where asked to change one thing in their diets. They were asked to buy skim milk instead of whole milk. That one switch made a big difference. Participants lost weight and improved their health.

Most often, after we've made one healthy switch in our lives, we'll go on to make others. Making healthy substitutions one at a time makes change seem less formidable.

We are creatures of habit. Once we create a healthy habit, doing it requires little effort. It's almost automatic. Here are some healthy habits that can get your family moving.

Stay and play

Instead of coming straight home from school, stay with your children and let them play for 20 minutes on the playground or stop at the park on the way home. If your kids are bussed, send them straight to the yard after their snack.

End errands with fun

Your last errand of the day should be a stop at the park or an indoor play area to let your kids get their energy out. Your kids can look forward to this instead of a treat at the end.

Take a walk after dinner

Instead of turning on the TV, try walking as a family after dinner. Walking after meals has been shown to aid in digestion as well as burn calories. It also is a great time for conversation and togetherness.

Drink water

Water is one of the major building blocks of your body and a key to good health. You can save yourself and your kids tons of calories and money by drinking the clear stuff. Get in the habit of ordering water when you eat out and give it to your kids with snacks instead of the sugary stuff.

Do something active as a family every weekend

Take a few hours every weekend for hiking, bike rides, beach combing, picnicking or any other way your family likes to get out and get moving. You'll build memories, get exercise and enjoy the benefits of the great outdoors and fresh air.

Sign up for a class

You may like yoga, martial arts or gardening. The idea is to pay someone to help you develop a healthy habit. If you have paid and have a set time to participate, you are more likely to follow through.

You can make other healthy substitutions in your day as well. Start taking the stairs instead of the elevator. Walk or ride with your kids to school. Switch to wheat instead of white bread.

Pick one thing today you can substitute with something healthier. Once that's become a habit, move on to something else. You'll be well on your way to a healthier new year.

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Over 350 religious leaders, scholars and thinkers gathered at the Vatican in November for an interfaith conference emphasizing the importance of families to global societies.

The conference gathered participants from 14 religions worldwide came to to strengthen one another's focus on traditional marriage as the key structure for preserving economic health and social order.

Here are three key points on marriage from keynote speaker Catholic head Pope Francis.

1. Pope Francis said, "Evidence is mounting that the decline of the marriage culture is associated with increased poverty and a host of other social ills, disproportionately affecting women, children and the elderly. It is always they who suffer the most in this crisis."

Studies have long shown the importance a stable family life plays in the future success of children. A Heritage Foundation study found a link between a rise in violent crime and the rise in families without a father in the home.

A study reported by the Washington Post found that children of single mothers in the U.S. are more likely to live below the poverty line and have less upward mobility than their peers in a household let by a mother and father committed to marriage and family.

2. Pope Francis said, "We know that today marriage and the family are in crisis. We now live in a culture of the temporary, in which more and more people are simply giving up on marriage as a public commitment. This revolution in manners and morals has often flown the flag of freedom, but in fact it has brought spiritual and material devastation to countless human beings, especially the poorest and most vulnerable."

Author Barbara Whitehead attributes the growing instance of divorce in society to a shift in thinking about the obligations we owe others in the modern era. At least as important as the moral obligation to look after others, the new thinking suggests, we have a moral obligation to look after ourselves.

In other words, a sense of entitlement or selfishness can lead to a failure to fulfill commitments in family relationships. Far too many have forgotten the golden rule - they aren't treating others well, just themselves.

3. Pope Francis called for, "True revolutionaries seeking true and everlasting love" because society needs a man and a woman to join together and form a family. "They must go against the common pattern of our culture that emphasizes the temporary."

Making a strong commitment to spouse and family may not seem revolutionary, but in today's society where more and more people are choosing divorce or opting out of marriage and or child rearing all together, standing up for families is more important than ever.

As countries face widespread poverty, aging populations and declining birthrates leading to workforce shortages, families are essential to preserving the best society has to offer.

Click here for 10 great reasons to tie the knot.

Click here for tips on Keeping your family stable in an unstable world.

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"What is funny?" asks one little boy with paint all over his face while his Dad tries to impress the seriousness of the mess he and his brother made - without laughing.

Every child at some point will make "the big mess." It's easy to lose your cool when that happens, but instead of throwing your own parent tantrum, take a deep breath and see the humor in the situation. Remember, making a mess is a sign your kids are using their minds to do their own thinking, imagining and problem solving. No one ever ruined the furniture simply watching TV.

Kids will be kids - and sometimes it's hilarious.

Here are 10 things kids do parents shouldn't lose their cool over.

Here are 4 discipline rules you should never break.

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This young football player has enough enthusiasm for the whole team. His fiery positivity not only lifted the interviewer, but has touched those around the world on social media.

There is no question there is power in positivity. Here are six ways to have a more positive outlook.

Believe in yourself

Trust your knowledge, trust your ability and know you are the best person to live your life. Don't compare yourself to others, but do the best you can and do it your way.

Stay cool

When challenges arise, don't get upset, get angry or give up. Try to look at a situation and see what you can do to act instead of react.

Seize opportunities

Don't wait for things to happen, take charge of your situation. If you want good things in your life, you have to seek them out and do the work it takes to get them. Don't be afraid to try new things and take chances on things that come your way.

Have a sense of humor

Know that you will make mistakes, you will fail and sometimes you will have amazingly bad luck. It's OK to chuckle and shake it off. This helps us let go and move forward.

Be grateful

When things are tough, nothing will boost your mood like counting your blessings. Think of the good things in your life instead of dwelling on the bad. Thinking about what works, can help you find solutions for what doesn't.

Smile

Not only does smiling release endorphins that will make you feel better, it is contagious and will lift the mood of all those around you.

The post If this player’s speech doesn’t inspire you, nothing will appeared first on FamilyToday.

Even little princes have to share Mummy and Daddy. England's Prince George has a baby brother or sister on the way. British royal officials said Monday that Prince William and the duchess of Cambridge, the former Kate Middleton, are expecting their second child.

As with her first pregnancy, Middleton is being treated for severe morning sickness. Her symptoms have caused her to miss some public appearances, including one in Oxford.Prince William told well-wishers in Oxford that Kate should be over the worst of her symptoms in a few weeks.

"She wishes she could be here," he said. "She's feeling OK, thanks. It's been a tricky few days - week or so - but obviously we're basically thrilled, it's great news, and early days. We're hoping things settle down and she feels a bit better."

Click here for the best natural remedies for morning sickness.

This new baby will join George, who turned 1 in July, in what is sure to be a posh nursery at Kensington Palace. Though George may have to share his digs and parents, he'll always have the crown. This baby will be 4th in line for the British throne after George, dad, William, and grandpa, Prince Charles.

Click here for tips on dealing with new baby jealousy.

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We all want to see our children grow into happy, successful adults. It's fun to see them grow and develop different personality traits and interests. As parents, we want to give our kids the best future possible. That doesn't mean we need to give them everything they want or spend a lot of money on vacations or activities. Here are 10 simple things that may have a big effect your child's future.

1. A book

Books are dear to the heart. Most of us remember a favorite bedtime story, thrilling read or character that was there for us when no one else was. One book can lead kids to decide on a career or lifestyle.

A study from the National Endowment for the Arts says a child's engagement with books affects future life in broader ways as well. Poor reading skills tend to equate with lower pay, lack of or poor employment, and fewer chances for advancement. Poor readers are less likely to be active in civic life, volunteer less, and vote less than better readers.

It's important to get children a good start in engaging with the written word. It will make a lifetime of difference.

2. Taking out the garbage

Financial guru Dave Ramsey says, "You should view teaching your children to work in the same way you view teaching them to bathe and brush their teeth - as a necessary skill for life."

Giving kids chores prepares them to be able to take on and fulfill assignments in the future for employers and teaches them the relationship between work and success. As a bonus, it gives them confidence and a sense of community as they contribute to your family's well-being.

3. A teacher

A child will have many teachers over the years, but sometimes he makes a special connection with one that will change his life. Whether by igniting a love of a particular subject or by helping a child through a hard time in life, a teacher can earn a special place in his student's mind and heart.

4. A friend

While not related by blood, a friend can hold the same place as family in your heart. The wrong friends can send your child on a downward spiral and the right ones can support and uplift him to greater success. Click here for advice on helping your children choose good friends.

5. Time with dad

A study posted on childwelfare.gov found, "Even from birth, children who have an involved father are more likely to be emotionally secure, be confident to explore their surroundings, and, as they grow older, have better social connections with peers. These children also are less likely to get in trouble at home, school, or in the neighborhood." Having an involved father was a better social indicator of future success than having money or social status. Enough said.

6. An instrument

Playing a musical instrument has numerous benefits for kids ranging from improving memory and mathematical abilities to creativity, self-expression and stress relief. If your child joins a band or orchestra it can improve his social skills and widen his peer group. Some budding musicians will even go on to music careers.

7. The city you live in

Throughout their lives adults will identify themselves with their hometown, even after living away for years. Where you live affects your child's educational and recreational opportunities. Each place has its own culture that will influence your child's thoughts and ideas. How you talk and feel about your neighborhood will also influence your child's feelings.

8. A pet

Having a pet has been shown to keep you healthier both emotionally and physically. Pets can teach kids responsibility and compassion. A study comparing children with dogs at home to those without, found that the children who were dog owners were significantly more empathic and pro-social. Pets can also provide a sense of security and reduce anxiety. For these reasons, animals are often used in therapy with children. The study also found that children with higher levels of attachment to pets reported more positive feelings about their family and home, than those with low attachment to pets.

Having a pet can teach your child to love more, be a better friend and have fonder memories of childhood.

9. A walk

Regular exercise has too many health benefits for your kids to list. Getting outside is particularly important. It helps boost your child's immune system, stimulates the imagination, promotes problem solving skills, gives the Vitamin D and is a proven mood booster. Added to this is the beneficial bonding time you can get with your kids when you walk together. This is a great time to talk with your kids away from distractions. Some of your most meaningful, life changing conversations can happen on a walk.

10. A grandma

Or, grandpa, aunt, uncle or cousin. Studies have shown that children with strong extended family ties tend to do better when faced with a problem. "The more children knew about their family's history, the stronger their sense of control over their lives, the higher their self-esteem and the more successfully they believed their families functioned," according to an Emory University study. Extended families often provide care and support when a parent is unavailable, or in conflicts between parents and children.

When it comes to raising children, it's not the trips to Disneyland, the latest gadgets or even the best schools that have the most profound influence on the future. It's often little things you can do that turn out to make a big difference.

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It has been said that the hand that rocks the cradle rules the world. A decline in the stability of family life and an increase in single parenting over the last several decades has contributed to a variety of societal problems.

Family advocates Richard and Linda Eyre say about the decline of traditional family life, "Centering on the young, and ranging from teen pregnancy to drugs and alcohol and from crime to violence and abuse, this curse produces poverty and isolation, bloats our welfare and justice systems, and imposes oppressive taxes to pay for for ineffective "finger-in-the-dike" government solutions."

A study by The Heritage Foundation found high-crime neighborhoods are characterized by high concentrations of families abandoned by fathers. A state-by-state analysis showed that a 10 percent increase in the percentage of children living in single-parent homes leads typically to a 17 percent increase in juvenile crime. This is something we should all be concerned about.

In their new book, The Turning, the Eyres outline seven critical roles families play in a good society.

1. Procreation

Almost half of first babies in the US are born to unwed mothers. Researchers have determined there is a 13 percent chance that married couples with a child will split within the first five years of the child's life. If the couple is unmarried but living together, the chance they will break up increases to 39 percent.

These children are more likely to face poverty, suffer abuse, experience unstable living arrangements, have low educational attainment, have lower occupational status, and have troubled relationships in the future according to childtrends.org.

Being born in a stable family relationship with married and committed parents can set up a child on a trajectory for success.

2. Learning committment and cooperation

Living together in a household and working toward common goals as a family are essential to developing children into productive adults. Family can be seen as a microcosm of society. Everyone has jobs, and your fulfillment of those things affects those around you. Kids learn their choices are never made in isolation and learn to care for the larger group. In this way, they learn to be better members of society in the future.

3. Nurturing children

No one loves a child like the parent. While there are instances of abuse by parents, mostly parents are willing to go to bat for their kids more than any other group of adults. Teachers and other caregivers are focused on 20 to 30 kids at a time, parents are focused on just a few. A parent is concerned about a child's success and well being in all aspects of life, while a coach or mentor may just be concerned with the areas they have focus and expertise in. While other adults come into a child's life for a time, a parent is there for the long haul.

4. Providing lasting identity

Children are identified not only by their own name, but by those of the parents. The family name means something and most families teach it is something to cherish and protect.

Families also cultivate a family culture. For instance, the Lopez's love to camp, the Scott's are all musical or you can always count on the Peterson's. This helps give children an identity and sense of belonging.

In a family, there is an understood rule that parents, children and siblings will protect and help one another. Children with unstable families are more likely to turn to gangs for this kind of identity.

5. Instilling values

The best place for children to learn values is in the home. Knowing children are looking to them for leadership, parents are also more inclined to live a value based life.

A study from The Heritage foundation found that even in high-crime inner-city neighborhoods, well over 90 percent of children from safe, stable homes do not become delinquents. By contrast only 10 percent of children from unsafe, unstable homes in these neighborhoods avoid crime.

People with strong moral values make better friends, neighbors, employees and members of society.

6. Offering love and fulfillment

Harvard psychology researcher Daniel Gilbert, PhD, said, "Married people are happier than unmarried ones, perhaps because the single best predictor of human happiness is the quality of social relationships."

A relationship in which you feel needed, loved, cared for and valued is a key to happiness.

A study by Chris Herbst of Arizona State University and John Ifcher of Santa Clara University found parents are happier than their childless counterparts. They find fulfillment in not only watching their children grow and achieve, but in just being with them. The involvement in the community around them that kids provide to parents also increases their happiness.

"Parents are more likely to spend time with friends, get the news, be interested in politics, think people are honest, have faith in the economy, be trusting," Herbst said. "We think that parents remain better attached to society, and we think the linchpin of that attachment is kids."

7. Caring for the elderly

According to a New York Times article, perhaps 4 percent of older adults are "the unbefriended elderly." These people are facing critical health and financial challenges without friends or family to assist them.

Whether by providing care themselves, or arranging for professional help, families help the elderly have a better quality of life. They also play a key role in helping a person make key decisions about when they should stop driving, can no longer live alone or end of life care.

Should you care about your neighbor's marriage? Yes! Stable families lead to stable, safe neighborhoods, cities and societies. For more thoughts on why the world should make families a top priority, click here.

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In this video, Stella and Anya are comic book nuts. They love reading about the adventures of their favorite superheroes, particularly the strong, conscience driven women. However, when they go in search of their heroines in action figure form, they are disappointed at every turn.

From photo-shopped fashion magazines to the low numbers of college women in science classes, there is a lot of talk about the messages our girls are getting. The ideas of gender division seem to permeate even children's playthings. Have we gone to far in making our daughters feel like princesses? It's important to teach our girls that value comes from strength, courage and hard work and that there is not just one way girls should act.

Fashion icon Coco Chanel said, "A girl should be two things: who and what she wants."

For ideas on teaching girls to value themselves, click here.

For 5 ways children can naturally gain confidence, click here.

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Social media has been flooded with videos of people dousing themselves with a bucket of ice water and challenging friends and family to do the same. Chances are, you've seen several in your news feed.

This cold, wet trend started out as a grassroots stunt - believed to be launched by pro golfer Chris Kennedy in Sarasota, Florida, to support his wife's cousin who has amyotrophic lateral sclerosis (ALS) - and has now gone viral as people worldwide have taken the ice-bucket challenge.

According to the ALS Association, in just a few short weeks donations have topped $79 million. On just one day, the organization received $10 million in donations.

Athletes, celebrities, business leaders and politicians have joined the masses dumping and donating. Over 700 people participated in a world record setting Ice Bucket Challenge in Melbourne, Australia.

ALS, often referred to as "Lou Gehrig's Disease," is a progressive neurodegenerative disease that affects nerve cells in the brain and the spinal cord. When the motor neurons die, the ability of the brain to initiate and control muscle movement is lost. With voluntary muscle action progressively affected, patients in the later stages of the disease may become totally paralyzed.

For more things your family can do to help others in need, click here.

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Adults love to compliment little girls by telling them they're pretty. This effort to give our daughters confidence may really be teaching them to value the wrong thing.

In this video, this girl is continually discouraged from investigating the world around her in order to "keep her dress clean" or avoid other damage to her appearance. The message she gets is looking good is more important than trying out and learning new things.

Albert Einstein said, "The true sign of intelligence is not knowledge but imagination." Girls don't need to save their imagination for princesses and unicorns, let them imagine rocket ships and deep sea diving. Then, let them get their hands dirty exploring the world around them.

Above all, girls need to know they are worth so much more than a cute smile and clean dress.

Click here for 11 things we need to teach our daughters.

Click here for 50 things one mother wants her daughter to know.

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