Tag / Time and Money

by tessbrennan

6 Tips to Make Time for Health

As a mom, wife, health coach, entrepreneur, PTO member, Rotarian…  I find that my “time” is limited. (or is it?) 

The calendar on my “smart”phone is often filled with lots of running and back to back appointments across the county. It is very easy for me to get “so busy” that I forget about the things that are important – LIKE MY HEALTH!

Many times, as a mom & wife, I get so wrapped up in taking care of the needs of my family, that I forget what it is that I need to do for myself. 

I can remember my mom’s 30th birthday, when Dad took us all to Lafayette to celebrate HER birthday, but when we got there we spent all the time shopping for my sister and I and before we knew it, the time was up and we hadn’t done anything for mom. Sad smile  Her 30th birthday was a BIG sacrifice for us! (It happens – my 40th was a bit like this too, but that’s a story for another day. LOL)

Today, as Moms, it is SO important that we remember to take time to support our personal health and that we don’t get distracted by the little things (like Candy Crush & Facebook) and that we get the important things in there.

So, what is a busy mom supposed to do to make time for a healthier YOU?

  1. Dump list & Daily 4: List out all that you need to do for the week, then create the FOUR most important things to accomplish THAT day… (maybe 5… but NO MORE)  If you accomplish the first 4, then you can move on to other things on that list.  (At the end of the day, do yourself a favor and write down all you accomplished – then list the FOUR things for you to do tomorrow)
    Dump List
  2. Work on the 30 minute “FOCUS” time system:  As you begin to work on things from that list, remember the 30 minute rule.  SET A TIMER (your smartphone has one)  Focus on that one task for 30 minutes.  (Yes, you can answer your kids, redirect them, etc. but remember to return right back to that task.)   I am frequently amazed at how much I can accomplish in a 30 minute time frame when I put my mind to it!
    30 Min Focus
  3. If you are going to cook anyway, make it worth it! Prepare multiple meals at once. I don’t like to waste time in the kitchen, so if I need to be in the kitchen to make dinner/lunch/breakfast I like to prepare foods for future meals. Make the most of the time I am in the kitchen and save time in the future for food prep.
    Silly mom in kitchen shoes
  4. Remember your supplements! When my immune system is weakened due to holes in my daily nutrition, I tend to succumb to whatever crap is floating around.  It took me a while to learn to remember to take my morning supplements. I created my routine by using my smartphone alarm app.
    Schedule it in
  5. Squeeze in some workout whenever you can: I am NOT above doing squats in the bathroom whenever I need to “go”. Add a few extra steps when you head to the store. Be active WITH your family. Park a bit further from the store and walk a few extra steps.  (This is my daughter’s new favorite thing to do.)
    Adding steps is an easy way to improve our fitness

  6. Take time to rest! Our kids aren’t the only ones who need rest. By rest, I don’t mean 20 minutes sitting in the recliner playing Bubble Witch2 or scanning FB from your phone.  I MEAN, 20 minutes of quiet.  I have implemented a 30 minutes a day reading requirement for my daughter (she’s 7 now).  That is my time to reflect, pray, meditate, or read something to provide myself that needed recharge time.
    Reading child with momReading child

I have other tips, but these seem to be the most important for my daily sanity and health.  A few simple focused minutes now can set me up for easier, quicker, healthier sailing later on!

Make it a GREAT day!  For additional information, personal coaching, or events happening in your area, contact me.

by tessbrennan

There isn’t enough time to Eat HEALTHY.

Time and Money… The two things that keep most people from making a change, a different choice than they have made in the past.

Today = TIME: Jobs, Families, Homes to care for, cars to keep running, shopping, paying bills, a little ME time, kids activities, second jobs, COOKING… The list seems to go on forever.

A friend and trainer of mine, Paula English, once asked me if my “being busy” was actually a bad habit I had developed over the years. I was furious when she insinuated such a thing. How could she say such a thing, I REALLY WAS BUSY.

Then I took a look at everything I was doing in a day. I took a class, Mindful Based Stress Reduction, taught by Madeline Ebelini, who showed me, through 8 weeks of classes and learning the secrets, skills, and benefits of being mindful in my everyday life. What did I find? (yes, that is me in her video)

Paula was right. I had gotten so STRESSED out about everything I had to get done, the schedule, the TIME, the quality, all of it, that I had lost site of loving life and enjoying what life is about. Enjoying my family, friends, my career, and in prioritizing what I did need to do and choosing to leave other things behind. (Even saying NO to some things.) *gasp*

In recent weeks, while teaching a Waist Line Reduction, introductory class, we discussed obstacles in the way of people’s healthy choices. One of the BIG things was TIME.

“Time to prepare healthy food, time to shop for healthy food, effort to prepare healthy food.”

Enter: A FEW SUGGESTIONS TO FAST, HEALTHY FOODS!

Cook Chicken in bulk Healthy Grease Monkey

When cooking on the grill, cook extra to use the rest of the week.  We only ate 2 of these tonight, which leaves 3 to use for lunches or in a meal later this week.

Fresh Veggies are fast Healthy Grease Monkey

Tomato is slice and eat, salad is quickly rinsed and placed in a bowl, chicken was cooked in bulk, green bean casserole (from scratch – NO canned soup harmed in the making of this dish) also made in bulk to enjoy later in the week, on another night.  Beans were crispy tonight, so they will not be overcooked when reheated.

Mashed taters are from whole potatoes – not as quick, but doesn’t take me any longer than it used to when I made the boxed kind… maybe 5 minutes.

Pico de Gallo

Salsa is one of our main staples. I make a HUGE batch once a week and eat on it all week long. Burritos, egg scrambles, topping to chicken or other meat, hamburger topping, as dip with a chip or a spoon.

Quick snacks on the go Healthy Grease Monkey

By keeping fresh produce in the fridge, it makes quick snacks and such a breeze.  Here is a snack I’ve taken to work with me.  Throw in a little of a few things and go.

Stock your Fridge 1 Health Grease Monkey

Here is one shelf in my fridge tonight.  These are fast foods for myself or my daughter to enjoy with a quick grab.  Watermelon, fresh pineapple, blanched broccoli, Greek yogurt, grapes (that need washed yet), chicken boobs… all tasty stuff.

Stock your Fridge 2 Healthy Grease Monkey

My produce drawer is a bit empty tonight, was a “busy” weekend of running around, being the weekend of the 4th and all.  But again, quick easy foods.  Carrots, sliced bell peppers, organic sweet peppers, & romaine lettuce.  (My baby girl says the “OOOOH, THEY SQUIRT SWEET CANDY IN YOUR MOUTH!” when she eats the organic mini sweet peppers.  Love that she loves them. 

Bottom line:

  • Be mindful of what you are going to stock in your home.
  • Prepare foods in bulk to save time. It takes just as long to grill 6 or 10 chicken boobs as it does to grill 2.
  • Keep handy snacks ready.  Prepare several things at once on those days you are already in the kitchen. If I have to be in the kitchen while baking bread, I may as well be productive and get some salsa (pico de gallo) made as well.
  • Wash your veggies/fruits when preparing a meal for something else, again, use that time wisely.

I hope these tips help you in your quest to live a healthier life and to make healthier lifestyle choices, daily.

If you would like additional information on healthy eating or simple steps could improve your life left in your years, contact me.  Thank you, for reading!