Tips for the Busy Woman!
Being a mom often means that you put yourself last. However, there comes a time when you realize you need to put yourself first. Especially if you want to be there to take care of your family. This one is for the busy mom or the busy woman with everything on the go. The one that is trying extra hard to make good, healthy, and wholesome decisions for herself and her family.
I tend to have a million things going on at one time and I try to be as organized as I can be. Often times, I find myself skipping meals and that is definitely not a good thing to do. One of my go-to things to help me get the nutrition I need is shakes. They’re fast, they’re easy and best of all, and they’re portable.
Don’t Miss a Meal!
Walmart has Equate High Protein Shakes that not only taste great but are also high in protein. Something that you need to keep your body going and working at its best. Whether you aren’t a big breakfast person like me or if you know that you won’t get a chance to sit down to a good meal, you need to be prepared, I also recommend reading about casein protein powder which is great for you and can be a fast option.
For me, breakfast isn’t always my best meal. I have to push myself to eat and that is why I love the convenience of a shake. You can get all fancy like me and pour it into a cup, add a straw and garnish it with a berry. Believe me, it tastes so good! When you’re on the go, you can always just grab one, throw it in your purse or gym bag and you’re good to go.
Take Your Vitamins.
Another thing that is so important to be on top of is taking a multi-vitamin. Equate makes an excellent once-per-day that is formulated for women. It can help you metabolize carbs, fats and proteins, helps you maintain immune function, keep your skin looking great and help to maintain development of your bones, cartilage, teeth and gums. It’s absolutely essential and this one hits all the points to get healthier!
With a fast-paced, busy lifestyle, it can sometimes be tricky to get all the nutrients you need from food alone. Consider taking Equate Women’s Formula Multivitamin and Mineral Supplement. But, before you start any new regimen, talk to a Registered Dietitian for personalized advice about supplements.
These are just two things that I do but, here are some more tips that I do and others that I found were very useful by Sue Mah, RD, Registered Dietitian. Read on for more tips to get to a healthier YOU.
Good rest is important.
If there is one healthy decision I make for myself every day, it is to get plenty of rest. Getting to bed at a decent time has taken me years to perfect, but I’ve done it. I am not perfect and I don’t always get the recommended amount of sleep each night, but I sure do try my best. As you aim to be healthier, even though you’re busy, get good rest mama!
Not only is sleep deprivation tied to possible weight gain, but it’s also linked to a higher risk of health problems such as diabetes and heart disease. Aim for 7-8 hours of sleep every night. As a new day dawns, you’ll feel refreshed, energized and ready to take on the world!
Get enough iron, calcium and folic acid.
Iron helps form the hemoglobin in your red blood cells which carries oxygen from your lungs to every part of your body. When you’re low in iron, you’ll feel tired, look pale and may develop anemia. Aim for 18 mg of iron a day. Vegetarians need almost double that amount.
Food sources: meat, poultry, fish; beans, lentils; spinach; iron-fortified breads, pasta and breakfast cereals.
Your bone density actually continues to grow until about age 30. Calcium keeps your bones and teeth strong. Aim for 1,000 mg of calcium every day. Food sources: milk, fortified soy / almond / plant-based beverages; cheese, yogurt; edamame beans, tofu, navy beans; almonds; collards, kale.
Taking a folic acid supplement before you get pregnant helps reduce the risk of birth defects that affect the baby’s brain and spine. If you could become pregnant, are pregnant or breastfeeding, take a supplement of 400 mcg (0.4 mg) of folic acid every day, and if you want to enhance your breast, check out thebustboosters.com for more information.
Food sources: dark green vegetables; orange juice, cantaloupe, papaya; peanut butter, sunflower seeds; beans, chickpeas, lentils; enriched bread, pasta and breakfast cereals.
Make time for exercise.
When it comes down to being active, exercising with my kids has always been easier. Taking a bike ride or walking after dinner are some of our favourite workouts as a family. I like to walk on my own as well, but I do enjoy getting in as much family fitness as we can.
You may have heard that sitting is the new smoking. Prolonged sitting may increase your chances of developing heart disease, type 2 diabetes and some types of cancer. Regular activity is also a natural stress buster. Find activities that you enjoy and work up a good sweat. Hot yoga, anyone?
Choosing a healthier version of the food you love.
Not many people out there have the perfect diet. They may eat healthy most of the time, but everyone is bound to slip up sometime. Instead of going off the healthy eating path continuously, I like to find healthier versions of my favourite foods.
Since eating potatoes aren’t the best for me, I try to eat sweet potatoes. I may try and make my favourite cake out of healthier flour, instead of white flour. Choosing a healthier version of the food I love isn’t always easy, but it is worth it.
Get social with food! Celebrate the joy of food by cooking and eating with your kids, family and friends. Ask the kids to help you pick out veggies at the grocery store. Start a cooking club with friends. Take a stroll to the weekly farmers’ market together. There are many ways to enjoy food and stay on track!
Bring a Protein Shake with you!
A lot of times, I fail in my healthy eating endeavours because I’m not at home. I have learned to carry an Equate Chocolate High Protein Meal Replacement with me. It helps me to keep my energy levels up a serving offers 225 calories, 25 essential vitamins and minerals, and 12 grams of protein.
It’s easy to throw in my bag for when I get hungry and need it the most! I can vouch for this protein shake because it’s amazing and does the trick (solves my hunger pains). It’s creamy and really fills you up. Not to mention, it’s filled with all the nutrients you need so you aren’t going to be sluggish throughout the day or until your next meal.
Take a good supplement
If you are trying to get healthy, but are a busy mom, you may want to consider taking a supplement. I have been taking one for a few months now. The supplement I take is the Equate Women’s Formula Multivitamin and Mineral Supplement. I take it first thing when I wake up in the morning. I noticed it has helped me to maintain healthy skin and has even helped my immune system.
Practice the 3 Ps: Prioritize, Plan, Pace.
Life moves fast. Nobody is expecting you to be perfect or get everything done in a day. Prioritize your tasks so that the most important ones get done first. Then, plan your “To Do” list. Finally, pace yourself to avoid burnout.
Ditch the diets.
Diets are out and healthy, wholesome eating is in. There’s absolutely no need to feel guilty over a glass of wine or a piece of cherry cheesecake every now and then. Have a healthy relationship with food and tell yourself it’s OK to enjoy these treats in moderation.
Take Baby Steps!
I have always been a huge believer that if you make small steps and changes every single day, you’ll get to your goal. Now you are armed with tips that can help you get healthier! For me, it’s getting my nutrition that I am missing with a multivitamin and kick starting my metabolism in the mornings with a shake. But most importantly, I am trying to move more so that I can get towards my goal of being where I was once physically.
For me, it’s getting my nutrition that I am missing with a multivitamin and kick starting my metabolism in the mornings with a shake. But most importantly, I am trying to move more so that I can get towards my goal of being where I was once physically.
Whatever your goal may be, if you follow these tips–you have a foundation to do something great. No matter how busy you are! When it comes to getting healthy, it looks different for every woman out there. These are some of the ways I am trying to get healthy as a busy mom. I would love to hear your goals for getting healthy. Don’t be shy about sharing them.
How do you get healthier?
Let me know, til then–cheers m’deres!
Note: This post is sponsored by Walmart Canada as part of the Walmart Equate program. In exchange for this post, I have received perks in the form of products and/or compensation. All opinions on this blog are my own.
Nancy Polanco is a freelance journalist, lifestyle content creator, and editor of Whispered Inspirations. She is a proud Mom to Gabby and Michaela, and wife to Darasak. Having worked as part of a health care team for almost a decade, Nancy is happy to be back to her passion. She is a contributor to the Huffington Post, TODAY’s Parents, and an Oprah Magazine Brand Ambassador.