2012-03-10

Health Tips for Busy Moms

Busy Moms Have Busy Schedules... 
Make sure to pre-plan your week. It's so easy to be reactive, allowing your day to completely get away from you... at the end of the day you're exhausted and you still haven't accomplished half of what you wanted to! If you catch yourself saying at the end of every day, "Tomorrow I'll make sure to exercise" you need to break out your calendar and write yourself in first.

You need to take time for yourself.. If Mama Ain’t Happy, Ain’t Nobody Happy
When mom’s stressed or burnt out, everyone in the house suffers. Even a baby gets fussy when his mother is upset. Older children may respond to a tense mom by acting out. So by paying attention to your own needs, you’ll actually be better at meeting everyone else’s.

Organise yourself and plan your daily schedules to keep healthy and fit.

Follow a fitness regime.
Kickstart your day with 2 glasses of luke warm water with may be a pinch of zeera(cumin) soaked overnight, followed by 30minutes brisk walk and 15-20 minutes breathing exercises or pranayama.

Avoid Stress and Sleep Deprivation as they make you Fat
Stress and sleep deprivation release cortisol into your bloodstream, which triggers fat storage around your waist. Not only is it demoralizing to carry more weight than your ideal, it increases your risk of developing heart disease, diabetes, cancer, and arthritis, among other conditions. 

To reduce stress there are a number of natural supplements. Some of these include kava, an herb from the South Pacific; and Passion Flower, a gentle herb that helps you relax. Some people prefer a herb used in Ayurvedic medicine. Taking half a capsule of ashwagandha is one option. For those who have trouble relaxing at night and falling asleep, the occasional use of Good-Night-Rx is quite helpful. 

And last but not least, a good yoga or meditation session may work better than anything else. Take some time to watch spring blooming outside your window and meditate on all that you have to be thankful for. Maybe you won’t need the stress herbs after all.


Preplan your meals
The  evening before, plan what you will eat the next day. Package your snacks into portion sizes and put together your meals. 

If you plan to be out during lunch, fix a salad or other meal that does not need refrigeration. If it does, carry an insulated lunch bag with an ice pack. This way, you are never without something healthy to eat. 

Have breakfast - a real one: Pay attention to the habits of people who have lost a lot of weight and kept it off: Seventy-eight percent of them start the day with breakfast. Those are the findings of the National Weight Control Registry, an ongoing study of successful losers who have dropped 30 pounds or more (70 on average) and kept it off at least a year. Their typical breakfast: cereal and fruit.


While you're putting out breakfast for your kids, load up a plate for yourself. A study from Virginia Commonwealth University found that eating a high-protein and carb-rich breakfast helped dieters lose impressive amounts of weight - an average of 23 pounds over four months and then another 17 in the next four months. Their breakfasts sound more like lunch - a sandwich of turkey and cheese on two slices of bread, a cup of milk, an ounce of chocolate, and a protein shake - and totaled 600 calories.

Pack up some backup:  Pair carbs with protein, which will curb your hunger without throwing you under the low-blood-sugar bus an hour later. Pack a slice of low-fat cheese with an apple, whole-grain crackers smeared with peanut butter, or sugar-free, fat-free yogurt with a sprinkling of chopped walnuts.

The kids are vegging out in front of the computer. You send them out to play while you work on your laptop.Send everyone to the park (including yourself): Take a 30min brisk walk, or aerobics class, or swimming.

Eat Nutrient Rich Foods
Plan your meals in such a way that you are able to consume all the nutrient-rich foods because many different nutrients are needed for good health, and no individual food will supply them all. Fruits such as apples, grapes and bananas are great for the busy individual. They are perfect to eat on the run while still providing valuable nutrients.

Always stock healthy and quick snack items such as veggie sticks, nuts, cheese sticks, protein bars, and greek yogurt.

Drinking at least a gallon of water per day should be your aim, at any coast. Also avoid starched items such as pasta, potatoes and cereals. Moreover, keep in mind carbohydrates are not the enemy, they should be taken from the right source.