A healthy, happy mum equals a healthy happy family. Healthy eating and exercise tips.Clamber Club
There’s no doubt that a healthy, happy mum equals a healthy happy family too! Wellness expert, Lisa Raleigh shares her simple strategies to boost your energy and feel your best as a busy mom.
It may be last on your list of priorities, but the most important thing you can do for your family (and yourself) is to make time for your own health and wellbeing (body, mind and soul). I truly believe that not only will this save your sanity, it’ll make you a better mum too.
I’ve chatted to so many mums who have opened-up about feeling totally depleted, angry and close to breaking point because they’re so busy taking care of everyone else, that they forget to take care of themselves.
Know the feeling? You’re not alone. In fact, a British study recently found that moms average just 17 minutes of “me time” each day. The truth is, it might be okay for a little while, but leaving little time for yourself can lead to burn out and a host of other health problems such as depression, chronic fatigue, insomnia and obesity.
Striking the balance
That’s the bad news. The good news is, I’m here to tell you that you don’t have to leave yourself behind in the journey to be a good wife, friend, sister, mother and daughter. It’s not always easy to find the time to prioritise yourself (believe me, as a busy working mom, I know the challenges), but it is possible and even essential. It all starts with you and the decision to be a little selfish first, so that you can be selfless.
My tips to stay fit and healthy
Every year, round this time, when fatigue is at an all-time high, I like to boost my mood, health and energy levels with a few fast fixes I know work well. And the bonus is, they’re all natural! Eating well, moving more, focusing on good-quality sleep and the right supplements will help you avoid those all-day energy slumps and see you through spring, right into summer – so that you can welcome the festive season feeling your best. Is this the intro to the below?
5 Healthy eating tips
1.Start the day with a fresh veggie juice
I call my daily dose of green juice my rocket fuel because it gives me the energy I need to keep going throughout the day as it’s packed with vitamins and live enzymes. I always include broccoli, spinach or kale, cucumber and celery, plus I’ll throw in some beetroot, apple and carrot for a bit of sweetness and it’s delicious.
2.Have a shot of apple cider vinegar with a probiotic at night
Apple cider vinegar works wonders for gut health and it’ll help with digestion too. it’s also been found to lower insulin levels and improve heart health. I mix 2 tablespoons of apple cider vinegar with 50ml water and have it every night before bed.
3.Use the right supplements for you
Every person is different with varying needs, which means you’ll need to find the right combination of supplements that’ll best support your lifestyle. As a busy mum, this is my go-to protocol that keeps me happy and healthy most of the time:
- A daily probiotic for gut health
- A calcium magnesium supplement at night for bone health and better sleep
- Vitamin C for immunity (It’s also a potent antioxidant)
- Vitamin B to ease symptoms of stress in busy times
- Folic acid, which is part of the B-vitamin group. It helps to lower blood pressure and prevent anaemia
- A good multivitamin – for overall health and wellbein
4.Load up on plant-based foods
There’s no doubt that a plant-based diet, loaded with a variety of fruits and veggies is the best thing for our health. This is because most types of fruits and veggies are low in sugar, high in fibre and loaded with antioxidants and phytonutrients which our bodies need to build a healthy immune system – which all mums need!
5.Eat clean most of the time
To stay strong and healthy, it’s important to stick to a clean diet 80% of the time. This means avoiding added sugars, chemicals, colourants and preservatives in food and sticking to natural, wholesome and unprocessed options. For eg. choose clean water over soft drinks, fresh fruit over fruit juice and healthy wholegrains such as oats, rye and brown rice over white bread, pasta or cakes and sweets.
2 Fabulous exercise tips
1.Find the exercise for you and stick to it
As Harvard researchers confirm, exercise is the single best thing you can do for your health, and I certainly second that. The key is to find a type of activity you love, that doesn’t feel like a chore and one that you’ll enjoy doing most days of the week.
For me, it’s rebounding on a mini trampoline. I love the feeling of freedom bouncing gives me, while I build up a sweat and get a full body workout, at the same time. Rebounding has single-handedly helped me to get my body back after giving birth. Why? Because it helps to develop a strong core, it boosts your mood and is both a cardio and strength training workout in one, so you build lean muscle while burning fat and torching calories in as little as 10 minutes. If Yoga is for you, download Yoga with Adrienne on YouTube to do any time anywhere, its yoga made easy.
2.Add variety to your workouts
To boost your metabolism and keep your body guessing, incorporate a few cardio and strength moves into your weekly exercise routine. For instance, create a circuit of exercises using dumbbells, a skipping rope, resistance bands and a medicine ball. Then, add in some body weight moves such as lunges, squats and push ups. Mix this up with swimming, running, cycling or rebounding in the week and you have the perfect formula for a strong, fit and lean body.
Don’t forget your sleep!
If you want to fall asleep with ease and stay asleep (easier said than done for mums I know), but good sleep hygiene is always a must!
This means switching off all electronic devices before bed, especially those which emit blue light. You can also practise a little meditation for a few minutes each night. The `Calm’ app is excellent if you need some assistance. This allows you to stop and check in with yourself and be mindful of how you’re feeling. Often, we forget to do this when we’re caring for others.
And…..Take good care of your skin
Besides investing in a good SPF and drinking plenty of water, one of the key ways to take care of your skin is to exfoliate and use dry brushing most days of the week. I spend at least 5-10 minutes a day brushing my skin before a bath or shower as it helps to boost circulation and detoxify the body.
For more wellness advice, weight loss tips or fitness inspiration, visit Lisa’s website at www.lisaraleigh.com. You can also find her latest wellness specials, and mum-specific diet and exercise programmes or fitness apparel on her e-store; https://lisaraleigh.com/lisa-raleigh/boutique/.