Back to Newsletter Article Taking Care of Mom  

By Amber Golshani, N.D.

Last year I became a mother for the second time. Though we are happy to have added a son to our family, the adjustment to having a newborn again has been hard on me. On top of frequent nursing, establishing a nap routine and waking at night, I have my kindergartener and her needs and demands to contend with. Then, add in the normal household chores and trying to work a few hours a week. I'm lucky if I get to brush my teeth each day!

But that's what moms do. We take care of our family and love to do it--even at our own expense! However, self-sacrifice is not healthy. Everyone (and not just your kids) needs eight hours of sleep, healthy food, exercise, sunshine and playtime.

Do you take care of yourself as well as you do your children? Most moms I know would probably say no. Ultimately, neglecting yourself hurts you and your family. In honor of Mother's Day, here are some easy ways to be good to yourself.

Eat well. Fast food and frozen dinners are easy solutions, but these time-saving convenience foods rob you of needed nutrients. Investing time in preparing and cooking meals will result in a high return: more energy, a clear mind and better moods.

It doesn't take long to eat well. On top of pre-washed salad greens, place a few slices of smoked salmon. Or, stir fry pre-cut vegetables (like carrots, onions, broccoli or snow peas) and water chestnuts in a wok with a tablespoon of olive oil, then top with a bit of soy sauce. Serve with whole wheat noodles.

Your diet should consist of mostly veggies, some fruits, protein, beans and legumes, some grains and starchy vegetables (potatoes, yams, etc) and little to no sugar. Avoid caffeine which produces an artificial sensation of energy. If you are tired, it's because your body is missing something! Drinking coffee will simply cause you to burn out faster.

I also recommend eating frequent small meals. Snack when your kids do on healthy treats like carrots and celery with hummus, apple slices, pears or grapes with cheddar cheese, or a smoothie.

Here is a typical day's recommendations:
Breakfast. Two hard boiled eggs (I usually boil a dozen on Sunday and put them in fridge) with 1/2 grapefruit
Snack. Sliced apples and cheese
Lunch. Salad (buy the pre-washed bags) with smoked salmon
Snack. Chocolate strawberry smoothie. Blend frozen strawberries, two teaspoons unsweetened cocoa powder, one teaspoon Konsyl Easy Mix, one scoop protein powder (whey or hemp are my favorites), a pinch of stevia (a natural sweetener), ice cubes and 1 to 1 1/2 cups water. Add water as needed to reach a smooth consistency.
Dinner. Taco salad. Start with a bed of lettuce, add canned kidney beans (drained and washed), salsa, cubed avocado, chopped onion, cilantro and salsa. Crumble a handful of low-sodium tortilla chips on top. It's quick, easy, delicious and involves no cooking.
Dessert. One square of dark chocolate (70% or more cocoa). This treat is actually good for you.

Sleep well. You need a bed time, just like your kids. Stick to it instead of doing the laundry (it will still be there in the morning!). Trust me, your kids would rather have a well-rested and happy mother than neatly folded laundry.

Exercise. This is not just something to do when you have free time. You have to make time. Put the baby in a stroller and go for a walk. Or, join the Y and let your kids play in daycare. Set up a rotating schedule with a friend. You watch her kids for a half and hour while she exercises, then you switch.

Playtime. Moms and Dads need time to play, with and without the kids. Plan an adults-only night out at least once a month. See a movie. Go for a jog with a buddy on the weekend. Play frisbee with your kids.

These simple recommendations are nothing new. But you must make them happen. Pick up the phone and invite your friends to a girls'-night out. It takes some juggling (and sometimes I drop the balls), but I make time for the things that are important to me.

Ask yourself: Since my health is so important to me, am I devoting the time, effort and commitment that it deserves? Be sure your answer is "Yes!"

Have a happy Mother's Day.