Your child is thriving and hitting all his developmental milestones. But what about you? Are the demands of motherhood taking their toll?
The way many of us cope with stress is by loading up on caloric, nutrient-poor foods (hello, big ice cream bowl!), drinking too much alcohol, or consuming too much caffeine. But that often exacerbate stress, make us feel worse and sabotaging our health and spirit.
“In order to make any successful changes in how you cope, moms need to first identify how stress affects them and their food, fitness, and lifestyle habits,” says Elisa Zied, MS, RDN, author of “Younger Next Week.”
For example, does stress make you go to the nearest drive-through for fast food? Do you reach for a sleeve of cookies or have one too many cocktails? Do you skip your workout or spend more time watching television or surfing the internet? Do you sleep less (or worse) because you have too much to get done or your mind races?
Once you realize how stress affects your personal habits, work towards tweaking one or two of these behaviors at a time to get back on track, Zied says. For example, set an alarm every hour to remind you to take 10 minutes to stand, stretch, take a short walk or climb some stairs if physical activity is lacking.
Zied is a fan of snacking on nuts.
“I especially love nuts for moms because they’re portable and pair well with so many other nutritious foods such as whole-grain cereals, yogurt, and dried or fresh fruit.” Eating a small amount of nuts may protect against weight gain. “They can fill you up and help your body burn more calories during digestion,” she says.
Nutrient–rich plus a treat
“Mad Men” viewers were shocked by the scene of a pregnant Betty Draper smoking and enjoying a glass of wine. Yet, two generations ago, women’s lifestyles were healthier in other ways than they are now. A Mayo Clinic Proceedings study found today’s mothers are less physically active than mothers in the 1960s. Today’s moms need to eat 175 to 225 fewer calories to prevent weight gain than the “Mad Men” era moms.
You know the drill. Focus on a dietary pattern that includes fruits and vegetables, protein-rich foods, low-fat dairy, whole grains, and healthy fats.
What about treats? Zied says to give yourself permission to include small amounts of chocolate, cookies, wine, or even some French fries daily.
“Not every calorie moms consume has to be nutritious. As long as most of the foods and beverages are power-packed, a few items that don’t fall into basic food groups can fit in just fine.”
Christine Palumbo is a Naperville-registered dietitian nutritionist who is a new Fellow of the American Academy of Nutrition and Dietetics. Follow her on Twitter @PalumboRD, Facebook at Christine Palumbo Nutrition, or Chris@ChristinePalumbo.com.Prep time: 15 minutes
Cook time: 0 minutes
Serves: 4
INGREDIENTS:
½ cup nonfat plain Greek yogurt
1 tablespoon honey
¼ teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 Granny Smith apple
1 pear
¼ cup creamy peanut butter
¼ cup seedless raisins, plus 4 teaspoons for garnish
DIRECTIONS: In a small bowl, combine the yogurt, honey, cinnamon, and nutmeg. Quarter the apple and pear and remove the core. Slice each quarter into 4 thin slices. To build the napoleon, lay 4 pear slices onto each of 4 plates. The pear slices should be facing in the same direction and touching each other to create the bottom layer of the napoleon. Top with 1 tablespoon of peanut butter and, using the back of a spoon, spread evenly to coat. Sprinkle over 1 tablespoon of the raisins. Layer 4 apple slices over the peanut butter and raisins. Spoon over 1 tablespoon of the yogurt mixture and, using the back of a spoon, spread evenly to coat. Sprinkle 1 teaspoon of the raisins over the yogurt to garnish. Serve immediately.
NUTRITION FACTS: (per Napoleon): 218 calories, 34 grams carbohydrate, 4 g fiber, 8 g fat (2 g saturated), 7 g protein, 0 mg cholesterol, 91 mg sodium
Source: Toby Amido
for the National Peanut Board
