As mums, we tend to put the needs of others first and then our own. We are always taking care of someone, whether that is our spouse, children, friends or relatives. It’s time to give yourself the gift of self-care. This year try to start our top 3 healthy habits. And remember that a healthier mum is undoubtedly a happier mum.
Eating a nutritious diet may seem like a lofty goal for most mums, especially if they routinely eat their kids’ leftovers. To an outsider, this may seem strange, but it happens more often than not. Eating those extra fries, those half-eaten grilled-cheese sandwiches or that last bit of pasta casserole will not only pile on the calories and the pounds but will not benefit you health. In order to be healthy, you should eat three main meals a day, practicing portion control, and two smaller snacks in-between. Protein should be eaten at every meal and snack. Eating protein is the key to keeping you satiated longer and also to building and maintaining more of your muscle mass. Unfortunately, many women don’t eat enough protein throughout the day, which may have dire consequences.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 46 grams per day for the average sedentary woman.
Good lean protein options include oatmeal, fish and seafood, milk, broccoli, turkey, quinoa, eggs, beans, chicken breast, soy, almonds and cottage cheese or yogurt.
If you can’t get enough protein in, or you feel that you are lacking essential vitamins and minerals, dietary supplements are a good way to go. Read this article about Research and You, a great source for supplements and informative data.
We all know, we need to exercise but most of us, don’t do it or start out strong and then wane after a few days. The important thing is to commit to it.
For most healthy adults, the Department of Health and Human Services recommends to get at least 150 minutes of moderate aerobic activity per week (5 days out of the week), which amounts to 30 minutes a day (which is only about 2% of your total day).
Busy mums don’t have a lot of time to devote to getting fit, so if you can’t spare 30 minutes in one block, you could always split it up into three short ten minute workouts.
So, try doing something you enjoy or combine chores with exercise. For example, dance while you do the dishes, do squats as you take out clothes out of the washer, or walk around the neighborhood with your kids or exercise while they are playing in the park with them. You and your children will love the time you spend together and you’ll burn some serious calories, as well.
The benefits of exercising outnumber your discomfort and outweigh your excuses for not doing it. So, put the popcorn down, get off the couch and move!!
Better said than done, we know but try. Turn off your phone, log off the computer and just relax. Go outside and get some fresh air. Sit at a bench, enjoy the sunshine. Making time for yourself is not being selfish but rather prioritizing self-care. Taking a few minutes out of your day for alone time is of great value to you and the rest of your family.
Making just a few changes can really help you on your journey to a healthier you. Just remember to enjoy life, motherhood and health!!
Disclosure: This is a collaborative post.