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Building Healthy Habits - 5 Healthy Habits Moms Can Do Right Now

woman running at sunset
find a few minutes for yourself, even just 10 minutes

Top tips for a mom self-care routine

You make everyone (including your hubs) a healthy breakfast, while you devour a leftover waffle your picky eater didn't want. You pack all the healthy snacks and lunches, meanwhile your lunch consists of a bar you had in your bag (good thing it was there!) while you clean up the mess before nap time. Dinnertime looks the same - running around getting everyone everything they need - which you love, because you cherish this time with your family and these fleeting moments and years of togetherness, but still, you finish your dinner after bath/bedtime is done. Ring a bell?

As seasons change, schedules get busier, the little ones have more demands, and you're in the thick of the routine. While it's an amazing time in our life as a mom, being home with our kids, it also takes a toll if we don't make time for ourselves, for our fitness, sleep (sleep, whats that?) and for building healthy habits.

Importance of self care for mothers:

What is the importance of healthy habits? When you are well-nourished on all fronts, you can be better for your crew. It seems impossible, I know. There's no time. You go outside to start a workout during naps, and someone wakes up early. You have a 5-page list of to-do's that need to be done, like yesterday, how can you make yourself a balanced lunch? You see busy moms on social media who seem to do it all and make it look easy, right? Well, let me be the one to tell you - they have struggles too. But YOU can do it too.

Let me just clarify: moms self care is not synonymous with moms self-indulgence. Take these 5 important nutrition and wellness habits and build them into your daily routine. Give yourself the time (and grace) so that you can have the energy, happiness, and optimal physical and mental health you deserve.

Because of course, we all want our kids to be healthy. But the honest truth is, the kids can't be their best if you aren't giving them yours. Healthy mom, healthy kids, healthy family. It all starts with you.

5 Health Tips for Busy Moms. Building healthy habits that last

mom working out with child in home
exercise can take different forms!

1. Plan Balanced Meals - Starting with breakfast & a tall glass of water

Starting your day with a balanced, protein-rich breakfast will start your mood and energy on the right foot. The first meal is essential to revving your metabolism, stabilizing blood sugar (so long hangriness!) and keep you feeling strong throughout the day. This is especially if you’re still nursing.

Drink up!

Did you know even mild dehydration can significantly affect your energy levels as well as mood. A tall glass of water with breakfast to start the day is a great way to kickstart your total water intake. Ho much water should do you need? On average, half of your body weight in ounces is a good rule of thumb (130 pounds means 65 ounces of water per day). Keep an eye on the porcelain stool, too, to make sure your urine color is pale yellow (think gatorade).

Make a plan:

Make a (loose!) meal plan schedule for the week. Not specific days if you're not into that (things change and life happens!), but general ideas of meals/themes you want to have. Head to the grocery store with a plan in mind, so you don’t overspend, and you can be in and out (shopping with the littles can be chaos, I know).

Add low-glycemic foods to your list:

Foods that are absorbed slowly, give you a slow release of energy, making your energy and mood stable for a longer period of time. Foods with low-glycemic index include “slow” carbs like whole grains, and high-fiber fruits and vegetables. Protein and healthy fats have glycemic indexes near zero.

A balanced meal means following the plate method: 1/2 your plate vegetables, 1/4 protein, 1/4 slow carbs.

A few examples of quick 30 min or fewer meals:

  1. Salmon with quinoa and broccoli, drizzle a sauce on the side

  2. Quesadillas: Chicken, Cheese, Black Beans, and Green Onion with a side of avocado and salsa

  3. Homemade chicken tenders, Banza mac n cheese, and big spinach salad

  4. Eggplant pizza pies with mixed green salad

2. Meal Prep

Now, I'm not a dietitian that is going to tell you to cook your veggies on Sunday for the entire week. Who wants to eat leftover vegetables?! Not me. There are a few staples, though, that can be taken care of ahead of time (whatever day works best for prepping in your house), that can be a real game changer

  1. Cook quinoa or other grains that take a little longer

  2. Buy veggie or whole grains that can go in the microwave and be ready in 2 min, like these.

  3. Chop or buy pre-chopped vegetables that you can toss into a salad, or onto a pan to roast at dinnertime.

  4. Pre-wash fruits (that can be) and store in airtight containers that keep them fresh and ready to eat

  5. Cook a batch of proteins for a day or two. Plan for another batch when you run out. Chicken, or tofu are our go-to’s.

  6. Make sure you have snacks on hand to make a quick, balanced, easy energizer.

    1. Hard boil eggs

    2. Make overnight oats or chia pudding

    3. Make a powerhouse trail mix full of cashews, pistachios, walnuts, pecans, sunflower seeds, pumpkin seeds, and dark chocolate (60% cacao or more)

3. Practice Mindful Eating:

Pay attention to what you eat and how you eat. Avoid mindless snacking or eating in front of the TV. Instead, sit down at the table, savor your food, and listen to your body's hunger and fullness cues. This helps prevent overeating and fosters a healthier relationship with food.

4. Set Realistic Goals:

Don't strive for perfection. Setting realistic health and wellness goals ensures you're more likely to stick with them. Break larger goals into smaller, achievable steps. Celebrate your successes, no matter how small, and be kind to yourself on days when things don't go as planned.

5. Prioritize a few minutes for yourself:

cup of coffee snuggled up on the couch with blanket
self-care includes a few minutes to yourself

1. When the kids are finally playing on their own, take a minute to have a hot cup of your favorite drink, a little screen time for yourself, or a few pages of the book you've been trying to get through for months.

2. Wake up just 15 minutes earlier than normal to have a few breathing moments to yourself to reflect and get in the right mindset for the day.

3. Make a mom self-care schedule:a guideline of your must-dos, and want-to's for the week, so you don't get overwhelmed, and make sure to sprinkle your own needs in throughout the week, you can fill your own cup too.

4. Take even just 10 minutes to stretch, do a quick workout, or have a meal.

The Secret To Being A Happy Healthy Mom

This parenting thing is TOUGH, but you've got this mama. While family time is our ultimate priority, make sure you prioritize taking care of your own needs too. Filling your own cup means being at your best. And being your best means you can help your kids be their best too.

Taking care of oneself is crucial for moms to maintain well-being and effectively manage responsibilities. By building these five healthy habits into a daily routine, moms can not only enhance their own physical and mental health but also set a positive example for their families. Prioritizing self-care is not selfish; it is an essential investment in one's overall happiness and ability to thrive as a mother. So, let's start incorporating these habits today and make our health a top priority!

As Always, Be Well, By Design

xoxo Brooke



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