As a busy mum, taking care of your family can take a toll on your own health. In fact, a huge percentage of women in Australia are not just taking care of their family but also juggling work. As a result, their own health gets compromised. Even in cases where the husband is supportive and helping round the house, there is not enough time for women to pack their own lunches to work and exercise regularly. Let me share a couple of tips that can assist you with maintaining your own health along with your families.
1. Time management
Having a fixed planned schedule can reduce the time taken to decide when to eat your meals and when to exercise. The time during the day when you need to cook, the time when you to eat and the time when you should exercise is penciled in as an appointment. This helps cultivate good habits and a healthy lifestyle. Eventually you will reach a point when not devoting time to exercise will feel strange.
It is very important to sleep around 7 – 8 hours daily to restore your energy and control the leptin and ghrelin levels in the body. Leptin is the hormone that suppresses appetite while ghrelin is the hormone that increases appetite. Evidence suggests people who get only around 4 hours of sleep or less have higher ghrelin levels and therefore a higher appetite. So you if you want to reduce binge eating during the day, you need to sleep adequately!
3. Stop binge eating
It is okay to include a ‘treat’ meal on the weekends which is pre-decided. If you find yourself always giving into sudden cravings, you will find that your cravings are controlling you rather than you controlling them. It is common knowledge that sometimes when you give into an extra cheat meal, you feel like you have broken the healthy eating cycle and allow yourself an entire cheat day. Keep in mind though that you have the control in your hand. An entire day of takeaway, processed snacks, alcohol etc is definitely going to do more damage to your health than an extra wine glass on a stressful day. For example, you may be able to go for a run and burn of that extra glass of wine.However two additional glasses and a burger will be around 500 calories which is not as easy to burn off and hence those extra calories that do not get burned off are stored as fat.
4. Food preparation
It is understandable that you may not always have time to prepare extensive meals specially to take to work, but that does not automatically mean that the nearest fast food restaurant is your only option. Think quick meals, such as a tuna wrap, tuna rice bowl, roast chicken and avocado sandwich, quinoa salad. Stock your pantry at worker your work desk drawer with canned beans, tuna, wraps, microwavable rice bowls, nuts and grainy crackers. The fridge should always have fruits, vegetables, yogurt and healthy dips. To save time, you can cut up vegetables and prepare a large sized lasagne or pasta at the start of the week and freeze portions. The same way that you pack your child’s lunchbox, you need to plan your own meals as well.
5. Include the whole family
It can be a challenge trying to cater to each person’s interest in the family. Keep in mind though that encouraging your husband to eat healthy is equally important given that those beer bellies can put him at risk of chronic diseases such as diabetes and heart diseases. Kids need to be taught to eat healthy from an early age as well, given that childhood obesity is on the rise and adolescents getting a stroke are not unheard of anymore.
Contact us for results focused on nutritional advice
This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.