7 Tips for Staying Healthy as a Busy Mom

There’s always so much to do as a busy mom, which means that staying healthy can fall by the wayside. Don’t let this happen! You need to stay healthy in order to not only be your kids’ healthiest role model, but also because you will find it difficult to focus on anything else if you’re feeling run down and unhealthy yourself. Fortunately, there are some easy ways to make sure you stay at the top of your game as a busy mom!

1) Eat Breakfast

As a busy mom, you might not always have time to sit down for a leisurely breakfast. But that doesn’t mean you should skip it altogether! Eating breakfast jump-starts your metabolism and provides you with the energy you need to get through your busy day.
Plus, if you make sure to include some protein and fiber in your breakfast, you’ll be less likely to snack on unhealthy junk food later in the day.
So what are some quick and healthy breakfast options for busy moms? One of my favorites is oatmeal made with water or milk (and sometimes yogurt) and mixed with dried fruit, nuts, chia seeds or ground flaxseed. Other great choices are eggs prepared any way you like them (try scrambling them with spinach), an egg sandwich made from two slices of whole wheat bread and an egg cooked over medium heat until the whites are set but the yolk is still runny, or low-fat cottage cheese topped with fruit and granola.

2) Prioritize Workouts

As a busy mom, it’s important to prioritize your workouts. You might not be able to get to the gym every day, but there are plenty of other ways to get in a good workout. Taking a brisk walk with the stroller, doing some bodyweight exercises at home, or even going for a run are all great options. And if you can’t make it to the gym, there are plenty of workout videos online that you can do in the comfort of your own home. Just search body weight exercise on YouTube and pick one from the list! Keep healthy food on hand: It’s so easy to grab something unhealthy when you’re running around town taking care of errands and chasing after your kids. But it’s just as easy to keep a few healthy snacks handy like apples, bananas, or yogurt so that you have something healthier available when hunger strikes.

3) Set Boundaries with Family & Friends

As a busy mom, it’s important to set boundaries with your family and friends. Let them know that you need time for yourself and your health. Explain that you can’t always do everything they ask of you. Stick to your guns and don’t feel guilty about saying no. You’ll be happier in the long run! Try These 7 Foods: Eating these foods will give you energy, keep you satisfied and promote healthy digestion. Add them to your diet if possible:
Start Your Day With Whole Grains & Protein: Start the day off right by eating whole grains (i.e., oatmeal) and protein (i.e., eggs). You’ll stay full longer which means less cravings later on in the day! Eat more fiber too – it will help you avoid constipation! The best sources are fruits, vegetables, beans and whole-grain products. Get plenty of sleep – not getting enough rest can lead to obesity and other health problems. Finally, drink lots of water – our bodies need water for numerous functions including transporting nutrients throughout the body. Aim for at least 8 glasses each day!

4) Keep Snacks Handy

Moms work a lot. That’s one thing for sure. Keep your energy up and your metabolism going by keeping healthy snacks with you at all times. This way, you won’t be tempted to hit the vending machine or drive-thru when hunger strikes. Some of our favorite healthy snacks include fruit, nuts, and yogurt.

1)Make one of these yummy treats ahead of time and bring it with you: 3 parts dark chocolate chips, 1 part honey, 1 tablespoon coconut oil. Melt together in microwave in 30 second intervals until melted; stir every 15 seconds until mixture is smooth. Spread into a lined 8×8 pan. Chill for about an hour before cutting into bars. Store in fridge and enjoy anytime.
2) Incorporate Exercise: It’s so easy to get too busy to exercise. We’re here to tell you that it’s not worth skipping out on exercise, because being active will help keep weight off, give you more energy, increase bone density (which can reduce risk of osteoporosis), improve moods, decrease risk of cardiovascular disease and diabetes.

5) Clean Your Plate

You know the saying, You are what you eat. Well, it’s true! The food you put into your body plays a big role in your overall health. So, make sure you’re eating nutritious foods that will help keep you healthy and energized. Protein is an important part of any diet because it provides building blocks for tissue and hormones, so try to incorporate more lean meats into your diet such as chicken or fish. Whole grains provide a lot of energy and fiber to give you sustained energy levels throughout the day, which is important when caring for little ones all day long. Try cooking with whole wheat pasta or brown rice instead of white pasta or white rice which have lower nutrient value. To stay hydrated, drink lots of water throughout the day, iced tea can also be helpful if you don’t like plain water. If this seems like too much work, just take one day a week to cook up some healthy meals ahead of time and then freeze them for later in the week. One last tip: don’t skip breakfast! It sets the tone for your entire day–especially if it’s low-calorie or high-protein.

6) Stay Hydrated

As a mom, you’re always busy. You need to drink water throughout the day to maintain your energy. Keep yourself hydrated by drinking plenty of water. Stay away from sugary drinks and have a well-balanced diet. Busy moms should be sure to include lots of fruits, vegetables, and whole grains in their diet. Eat more natural foods and proteins. Sleep at least six hours per night. As a busy mom, you’ll often find it difficult to get enough sleep, but you should try to get at least seven hours of sleep each night. If you can’t get as much as you want, take a nap when your kids are napping.

7) Get Plenty of Sleep

Most busy moms don’t get enough sleep. In fact, according to a recent survey, nearly 40% of moms say they get six hours of sleep or less each night. That’s not enough! Lack of sleep can lead to all sorts of health problems, including weight gain, depression, and even heart disease. So what can you do to make sure you get enough shut-eye?
1) Make sleep a priority. Just like you schedule time for work and your kid’s activities, schedule time for sleep. Put it in your calendar and make it non-negotiable.
2) Create a bedtime routine. A few minutes before you go to bed, do something calming, such as reading or taking a bath. Shut off the lights, turn on soothing music, and dim the lights. Finally, remove any electronics from the bedroom (including TVs).
3) Cool off your bedroom. Your bedroom should be cool when you go to bed, which will help you fall asleep faster and stay asleep longer. Keep it between 60 and 68 degrees. That may mean turning down your heat or air conditioning in winter or spring, respectively. If those steps don’t help, invest in a cooling blanket. They run about $100 but can be well worth it if they help you sleep better!