My 5 tips to create healthy habits at home… for busy moms!

Healthy is a lifestyle, it is a choice and a commitment for you, your family and your planet!

We are a family of 5 and let’s just say, most days are crazy in this household. Busy can sometimes be an understatement, especially during school term. 3 kids in 2 different schools with different time schedules, a huge sports program for my young athletes, a business to run, and the usual house works and work commitments, just the normal family life routine right!

We thrive in living healthy and clean, something we discovered about 8 years ago as our older son got diagnosed with ADHD and we choose to not follow the medical option but help him naturally. You can read more about it here.

You know I am passionate about lifestyle creation and healthy living, so here are my 5 tips to create healthy habits at home!

My first point is food – be prepared for snacks!

If you want to create healthy habits for your family, I think one of the biggest one is around food. Especially, snacks! Also, I have noticed, most unhealthy choices happen because of not being prepared. If you happen to have kids, I am sure you know how “hangry” they become if they need food and if you’re not prepared, you’re just going to grab something. And let’s be honest, something is not generally healthy as unfortunately fast and convenient food seems to rule the supermarket world.

Tips:
  • First of all, clean out your cupboards. Junk needs out now! If you don’t have the junk at home, you won’t grab it, full stop. Stop buying it, or at least gradually replace junk with healthy alternatives.
  • Create the habit of a big shopping round, once a week where you focus on stocking up on good stuff. Ready to go stuff, like crackers and nut butter, nuts, dried fruits, yogurt, frozen berries, … Those are all great products you can quickly turn in a healthy snack like yogurt and (frozen) berries.
    Once you find the staple ingredients you like to stock up on for snacks, you’ll get versed enough to add them to your “normal shopping” round. But I find it less overwhelming, in the beginning, to go to the shops with one goal only, find healthy snack option, and focus on that only!

The second point is food again but meals!

Again, the key to creating healthy habits at home is to be prepared! Know what you are going to cook throughout the week will make your life easier. I am not going to lie here, I DO NOT always meal plan. I am not always that organized, but I always have an idea on what’s going to be on the menu. Let me give you my tips here, and it will make sense.

Tips:
  • We have a system. To make things happen quicker and smoother during the weeknights we have a few favourite sorts of dishes to mix and rotate around. This is a plain canvas to play with and makes our life so much easier. For example:
    • pasta dish night (veggies sauces, white cheese sauce, mushroom sauces, …)
    • rice dish night (fried rice, red risotto, asparagus risotto, …)
    • slow-cooker dish night (Asian style, Mediterranean style, Indian style,…)
    • baked dish night (potato and veggies bake, lasagna, vegetarian Sheppard pie,…)
    • pulse or beans night (baked beans, lentils dahl, …)
  • I make sure to have the base for all those dishes when I cover my weekly food shopping trip. Therefore, it really turns into a matter of knowing what’s going to be into the pasta sauces on that night. I do with what I have in the fridge or what I got from the fresh market.
  • And the trick here is to DOUBLE – COOK! If possible make a double batch to cover your next day’s lunch boxes needs or to freeze for another day when time is poor. Double batch every day, it’s a habit to get at first but wow, makes such a big difference!

My third tip – Wave goodbye to chemicals in your house!

Healthy is not just about what you are putting into your mouth, far from that! But also what you are using on your skin or to clean your house. Not to forget your clothing choices, materials you are using or even the containers you are using to store your food and drinks. Once you take your first step into this world, crazy! I remember how ignorant I was in that department and how much I have learned. Think chemical and toxic-free, BPA free, Greywater approved, or recyclable to start with. I will publish a whole blog on this topic soon, so stay tuned and subscribe to my blog now!

Tips:
  • To start with, here are the first 5 chemicals to avoid in your household
  • – Sodium Lauryl Sulfate (SLS): can be very irritant to your skin. Commonly found in Cleanser, shampoo, soap, body wash, toothpaste,…
    – Triclosan: again skin and eye irritant. May be found in toothpaste, body wash and bar soap mostly
    – Chloroform: may cause shortness of breath and can be throat irritant. Commonly found in dishwashing detergent and laundry powder
    – Ethylene Glycol: irritating to lungs, eyes and skin. May be found in household surface cleaners, shampoo and bubble bath
    – Formaldehyde: causes watery or even burning to eyes, throat or nose, reactions like wheezing, coughing,  skin irritations or even nausea
  • A healthy lifestyle includes drinking lots of water. Water should be your first source of liquid. Always have water with you! Make wise choices as in what you are storing it. Buy inox, glass or BPA free plastic bottles to carry water with you at all times.
  • Make it fun for the kids, invest in reusable straws, eco-friendly toothbrushes or drinking jars. As an example, I find this store pretty fun: lujohome
  • We love eco-friendly and sustainable fabrics like bamboo and hemp and it doesn’t need to look hippie style if you know what I mean. I find the following stores pretty stylish: bamboobody or consciousclothing for my American friends (I would love to be able to find those clothes in Australia!)
    (Those are stores I personally do or would shop from, I do not have any affiliation with. Just for your inspiration)

My big number four –  make the time to exercise!

Zero excuses, it belongs to a healthy lifestyle. Gotta move that body of yours! Every day a little bit. And even if you are a busy momma, you’ll find a way, the key is to multitask smartly.

Tips:
  • My personal way of exercising on most days is power walking. I walk my youngest to the school bus with the dog. Once she has gone, I start listening to personal development or coaching calls while powerwalking about 5-6km with my dog. The dog is happy, my personal development is done as well as my exercising and my daughter has safely caught the bus.
  • If your kids have not yet reached school age, are not napping anymore and prams are a thing from the past and to top things up are still rather slow at walking, I agree that it might be more tricky. I would suggest that you stick on doing your exercise at home. Actually, there is quite a waste choice of home fitness programs you can access from your phone, computer or even tv. Explain to your child that this time is important to you, that you are happy for them to join you but you still need to work seriously. Make them change into sport’s gear and set them up with a little yoga mat to copy you.
  • If you are working outside your home, use your lunchtime to exercise. Even if it is only to walk around the block. The fact to step outside, catch some much-needed vitamin D and move a bit will only do you well, You will feel energized for the rest of the day.
  • Make it a habit to do a family activity that does include some sort of exercise on weekends. Biking, hiking, paddleboarding, join a cross-country club, swimming, … Honestly, the possibilities are endless!

And finally my fifth recommendation – BREATHE!

Do not forget to breathe! Start working on your breathing so that you are actually taking in rejuvenating air and not just survival air!

Tips:
  • Start with actually stopping every hour, 5 minutes. STOP and BREATHE. Focus on your breathing. Think about the fact that you are breathing. Recognize what is happening to your body while doing it.
  • Exhaling is as important as inhaling, this is when you are expulsing toxins.
  • Deep breathing exercises are an amazing way to reduce stress and make you feel more relaxed
  • Do not think that you are wasting 5 minutes every hour. As you will actually feel more awaken, calmer and more focused and productive if you take the time to breathe in good air!

It is upon you to start creating healthy habits at home!

But don’t stress about it. Make changes gradually and fun. Also, allow your family to get used to one change, before coming up with the next one!

Tips:

  • If your family is competitive, set up some reward charts and see who’s the best with the new habit!
  • You could even ask your family about what their idea of healthy living is and what changes they would like to see!
  • Don’t forget to comment below your very first healthy habit! Inspire others…

Much Love,
Nat

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About the Author:
Natascha is firstly a wife and mum of 3, originally Swiss and a French native speaker, she lives in Queensland Australia. She also is a passionate online entrepreneur and author.
Natascha’s passion is to share the message of Living a Life of Purpose.
Her mission is to help other mums create more freedom to live their dream life while becoming healthier and happier!

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