We all have those days when we feel like there is not enough time in the day to fit in everything.  For all the very active supermoms out there, busy seems like an understatement.  The days can be filled with taking the kids to school, going to work and/or school, picking the kids up from school, making sure they get to their after school activity on time, helping with homework, preparing a meal, and the list goes on and on.  So when in the day can a break be penciled in?  Another important question to ask is where do moms find the energy?

Though you don’t need to stop everything to fit in a break, you do need to refuel with something to eat to sustain energy throughout the day.  Eating snacks are the perfect way to provide energy in between meals. There are some quick, handy snacks that are not time-consuming in preparation and can be eaten on-the-go.

Here are 10 super simple healthy snacks for busy moms:

1)      Fruits and veggies.  Apples, bananas, baby carrots, celery sticks, cherry tomatoes, or any of your favorites that are in season.  You can slice and dice different fruits and vegetables, and store them in individual sandwich bags the evening before or on a weekend.  Another option is to get pre-packaged fruits and veggies. They can be eaten fresh, frozen, dried or from a can or cup (just beware of added sugar!).

2)      Consider some dairy.  Take along with you non- or low-fat yogurt, cottage or individually wrapped string cheese for your protein fix.

3)      Be nutty.  Nuts are another protein source that can be kept in your car or purse.  Take a handful of your favorite nut choice, such as unsalted almonds, pistachios, walnuts, peanuts, or a mixed variety.

4)      Get some whole grains.  Try 100% whole grain granola bars that are low in added sugars or low sodium, trans-fat free whole grain crackers.  Lastly, my personal favorite, avocado spread on top of whole grain toast.

5)      Trail mix.  A mixture of nuts, seeds, and naturally dried fruit like raisins or dried berries.

6)      Edamame.  These are pods of deliciousness.  Add a dash of sea salt for an alternative protein snack.

7)      Blend it up.  It’s the perfect time for a smoothie.  It’s refreshing, especially with the days heating up.  Blueberries, spinach, chia seeds, low-fat plain yogurt, fresh squeezed orange juice is one of my favorite mixes.

8)      Deli meats.  Choose low-sodium deli meats, such as turkey or ham and wrap it around apple slices for a sweet and savory snack.

9)      Rice cakes.  Way better than a cake, in my opinion of course.  Eat them by themselves or top them with peanut butter and honey or hummus and fresh veggies.

10)   Hard boiled eggs.  A complete protein.  Save some time by popping them into boiling water as you prep your fruits and veggies.

These 10 quick, easy snacks are great for moms with a busy schedule.  These are just helpful ideas for quick snacks, but it also allows room for creativity to help maximize the ingredients you already have. Just remember, not only are these snacks healthy and easy to prepare, they provide energy throughout the day.

Happy snacking!

While being a mother means caring for others, it may be hard to find time to care for themselves and be mindful of their health. In the midst of karate lessons, soccer games, bake sales, errands, work, laundry, and dinner (just to name a few), moms often find it impossible to spend time taking care of their health. How will everyone manage when mom is too sick to take care of them and their activities? This article will identify some of the barriers that mothers face to good health and how to overcome them. Squeezing more time into a jam-packed day may sound unmanageable, but the best way to look at it is including physical activity and healthful eating into the daily routines that moms already partake in.

Fitting in Physical Activity

Mothers may want to be more active but have to overcome barriers to fit fitness in. Here are ways busy moms can include more physical activity in their day:

• I don’t have enough time. 150 minutes of moderate-intensity aerobic activity (or “cardio”) a week is recommended for adults. This may seem like a lot of time, but you don’t have to do it all at once. You can break it up into 10 minute increments at a time! (Sound a little better?) Try going for a 10 minute brisk walk, 3 times a day, 5 days a week. You can include this during your lunch break, running errands, or as a family activity after dinner. Try parking further to allow more walking in your day or take the stairs instead of the elevator. Try bicycling to the store if it’s not too far and the area is safe. As long as it lasts for 10 minutes and gets your heart rate up, it counts!
• It’s hard for me to get motivated to exercise. Buddy up! Ask a family member, friend, or neighbor to take a walk with you or join a class together.  Chances are, you will be more motivated to exercise if you have a partner to join you. Motivate each other to exercise. Find another mom and set up active play dates with the children so that everyone can join in on the fun!
• I am too tired and have no energy to exercise. Believe it or not, but taking a walk may be better than a nap for boosting energy and fighting fatigue. Research suggests that engaging in regular exercise helps in increasing energy levels in the long run. Your body creates more energy as your activity increases! Fatigue is often caused by dehydration so be sure to keep yourself hydrated!
• I don’t have anyone to watch my children. Take them with you! With all the activities they’re involved in, why not join the fun? Children are encouraged to be engaged in 60 minutes of physical activity every day. Practice their sports with them. Play with them outside or at your favorite park. Take a walk around the neighborhood. Play tag. Throw around a football, Frisbee, or baseball. Not only is the exercise good for you and your children, this is also a good time for family bonding!

Healthy Meals for the Whole Family

Don’t forget to include healthful eating in the mix! With more working mothers, there is lower frequency of weekly family meals, which can lead to unhealthy choices such as fast food or TV dinners. It may be hard to get a healthy meal together when there is a lot going on, but here are some tips to include more healthy meals that the whole family can enjoy:

• Healthful eating may be achieved by pre-planning. It is hard to pack meals when you’re busy or have a lot going on. The evening before, try to make it a routine to plan what you will eat the next day. Package snacks into portion sizes and try to make it easy and accessible to put together meals the next day for you and your children.
• Take advantage of weekends or not-so-busy days to cook several meals for the week ahead. Separate meals into containers. Freeze them to be warmed up later to save time during busier days.
• Get the family involved! Make it a fun activity for the whole family to prepare meals together. Kids can partake in tasks such as mixing, sprinkling, washing, and assembling ingredients together. Not only does it save time for you, but it can be a great learning opportunity for the kids as well.
• Plan economical and healthful food shopping. Plan a day to complete all of your grocery shopping for the week. (Again, this ties into planning ahead). Research and choose produce in season, to get the best prices and food quality. Pick healthy items that can be used in multiple dishes.