Now I get it. You’re a busy mom. You have a lot going on and a lot of things to get done and staying healthy can be a challenge. You’re probably wondering how to stay healthy when you’re busy.
That is why I have put together these 11 fundaments so that you can stay healthy easily.
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Take a walk
Walking is the easiest form of exercise. Whether it’s walking around in the parking lot. Or walking around outside in the neighborhood.
You can get a few extra steps by putting in a little extra effort.
If you can park your car a little bit further from where you work and walk.
If you have a few minutes extra during our lunch break, take a walk.
There are many opportunities for you to take a walk and get a little bit of exercise in your day. You can even try walking around the complex or walking around in the house.
Try to use the stairs instead of the elevator. And if you can try to use a device that tracks his steps like a Fitbit or the watch that I currently have, the Garmin Vivomove HR Smartwatch.
Keep healthy snacks available
It’s so easy to walk over to the snack machine and get a bag of chips or a candy bar when you’re hungry. If you have healthy snacks available, you’re less likely to make poor choices when it comes to snacks.
Even frozen meals are fast and convenient when you’re busy, but these foods are typically high in calories so you want to avoid these if you can.
Pack healthy snacks like:
- baby carrots
- protein bars
These are quick snacks that you can have available when you need something to pick you up during the day.
More protein and fiber
Try to consume meals that are higher in protein and fiber.
Protein helps to keep your blood sugar low and helps to slow down digestion.
It also makes you feel fuller longer. And the same goes for fiber.
If you’re eating foods higher in protein and fiber, you will less likely consume a lot of really high-calorie foods.
Some really good protein-rich foods that are ideal for busy moms is:
- a single serving of cottage cheese
- a hard-boiled egg,
- peanut butter on wheat bread
These are some of my favorite things to have during meals that are high in protein that keep me full and do not have so many of the calories.
I also don’t have to feel bad if I indulge and eat a little bit more.
Exercise at your desk
Sitting for a long time is not good for your health. And some studies even suggest that you should avoid prolonged sitting and try to stay in for at least five minutes out of every hour.
Try doing exercises at your desk. You will be amazed at some of the exercises that you can do.
So some of the exercises that you can do at your desk are some pushups against your desk. Or start raising the roof.
You may look a little silly and maybe humiliated, but you’ll get to move around and get that blood flowing.
Check out more exercises to do at your desk here.
Include high-intensity workouts
Now if you’re short on time, I get it.
Trying to get to the gym to exercise can be a challenge. But you can get in a really good workout in 10 to 20 minutes that you could actually do in 30 minutes or more.
So it’s not about the quantity, but it’s the quality of the workout.
Doing a short, high-intensity workout is ideal for you as a busy mom in this short period of time.
This is by far one of the best ways to help with making sure that you eat some of the best foods. And so you don’t consume a lot of junk foods.
So typically every Sunday you should spend an hour or two preparing food for the week. It may seem like a lot, but it will save you a ton of time and a ton of calories during the week.
So if you can commit to, even if it’s just one hour on Sundays to food prep, you’ll definitely find that you’ll make better choices.
Make sure to get my meal planner to help you out with this.
Make a little extra for leftovers
Now leftovers can be a lifesaver. This can be a huge time saver for you if you already have some meals prepared in advance.
So making a big dinner and then portioning off a little bit for lunch or for dinner the next day is a great way to save time.
If you can make meals that you can freeze and then reheat.
One of my favorites to make that I freeze and reheat throughout the week is this is the easy way to incorporate vegetables if your child doesn’t like it.
Especially if you have a food processor, you can put some vegetables in the food processor and add it to your lasagna.
Now to find the easy recipe that I use to go here.
Reduce your stress
When your body is producing too much stress you produce a hormone called Cortisol.
When in excess, this is a stress hormone that can do a lot of things to it can disrupt your sleep and cause you to eat more.
In episode 19 Esther talks us through how to breathe to reduce stress.
She talks about looking at a little baby and watching how they breathe. They use their stomach. Compared to an adult. You’ll see them breathing in, their shoulders are moving up and down.
So be like that baby who just doesn’t care and lets their gut hang out and just breathe in and out slowly, deeply with your belly.
Now definitely check out episode 19 when you’re done to find out more ways that you can reduce their stress.
Give up dieting
In episode 19, Esther talks a lot about how to live a healthy lifestyle. One question I did ask Esther about is what diet or fad to stay away from.
Esther told me to stay away from all diets. Instead, Esther encouraged creating a lifestyle that is healthy that you can sustain for the long term.
Now in episode 19, Esther gives an example of how dieting is just short term. Then once you finish a diet, you revert back to your bad habits and the eating that you once did that cause you to either have an unhealthy lifestyle or gain weight.
So give up dieting altogether and try to live a healthier lifestyle.
One simple way to get started living a healthier lifestyle is to eat more vegetables.
Many people don’t eat enough vegetables. So if you can incorporate more vegetables until half of your plate is vegetables at mealtime you will get more of the vital nutrients that your body needs naturally.
Watch your drinks
One of the biggest culprits that caused me to gain weight easily is sodas.
I used to love drinking coke. But if you ever turn that coke bottle around and look at the nutritional, those delicious drinks are high in sugar and high in calories.
Sodas then to make you more dehydrated and spike your blood sugar. Consider replacing sodas with another beverage if you are really thirsty.
Watch the drinks that you’re taking, especially the alcohol intake because this can lead to you having an unhealthy lifestyle.
And last but not least is self-care.
So practicing self-care doesn’t have to be expensive, elaborate or time-consuming. Self-care needs to be something that helps to refuel your mind, body, and spirit.
Definitely check out episode 15 where I share with you self care ideas that cost no money.
Just make sure if you do anything, do something that you enjoy.
So there you have it. Those are my 11 fundamentals for busy moms to stay healthy easily. No more wondering how to stay healthy when you’re busy.
So let’s run through these one more time.
- Keep healthy snacks available
- Eat more foods with protein and fiber
- Exercise at your desk
- Incorporate high-intensity workouts
- Meal prep
- Use leftovers
- Reduce stress
- Give up dieting
- Watch your drinks
- Practice self-care
I know that you incorporate these fundamentals you will definitely stay healthy easily.
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