Written by: Nicole Pazdziorko, RDN, LDN, Food City Registered Dietitian

In honor of Mother’s Day this month, in this article we are talking about wellness for moms. Whether working outside of the home or a stay-at-home mom, moms have important work that keeps them busy. Most moms are notorious for tending to everyone else’s needs which may lead to their own self-care taking a back seat. Consider the following tips to make prioritizing health and wellness more simple and less stressful:

 

Commit to moving ten minutes per day.

When you’re busy, exercise is probably the first thing that gets pushed to the back burner. The good news is that even a small amount of physical activity can improve physical health, mood, focus and reduce stress. While it may seem impossible to fit a 60-minute workout into your already busy schedule, try making a commitment to do dedicated movement for at least ten minutes per day. It could be a walk outside or resistance training. Committing to just ten minutes per day is better than zero minutes and attainable for virtually everyone, and you may end up doing more on days when time allows. 

 

Eat nutrient dense foods.

Try to work in more foods that will provide the most nutrition per serving, choosing nutrient-dense foods most of the time. Vitamin-C filled fruits and vegetables like strawberries, tomatoes and bell peppers, potassium rich plants like bananas, lentils and potatoes, fiber-filled whole grains like brown rice or quinoa for sustained energy, calcium-rich dairy like low-fat milk, cheese, kefir or yogurt and protein-packed foods such as beans, pumpkin seeds, fish, lean meats and poultry to keep you full should constitute the majority of your intake.

 

Eat regularly.

Having regular meals and snacks can help to keep hunger at bay, prevent overeating later in the day and tends to encourage more healthful food choices. Establish semi-regular mealtimes and keep convenient snacks like fruit, pre-cut vegetables and nuts on hand to prevent spikes and crashes in hunger and energy. 

 

Go for regular check-ups.

While you’re busy caring for everyone else, don’t neglect to prioritize wellness visits. Be sure to get routine health screenings for the most threatening health concerns to women, such as heart disease and breast cancer.  

 

Try the following recipe at your Mother’s Day brunch.

Carrot Cake Pancakes with Maple Greek Yogurt

Serves 4

Ingredients:

1 1/4 cups buttermilk pancake & waffle mix

1/2 teaspoon ground cinnamon

3/4 cups low fat milk

3 tablespoons applesauce

1 1/2 ounces seedless raisins

1/4 cup canned crushed pineapple

3/4 cup carrots, grated

1 cup 0-2% plain Greek yogurt

1 tbsp maple syrup

1 teaspoon pure vanilla extract

1/4 cup toasted pecans

 

Preparation:

1. In a large bowl, whisk together pancake mix and cinnamon.

2. Add milk and 1 tablespoon applesauce and whisk until combined.

3. Stir in raisins, pineapple, and grated carrots until well combined.

4. Heat a large skillet over medium heat.

5. Spray skillet with cooking spray.

6. Working in batches, form each pancake by dropping ¼ cup batter onto the skillet.

7. Cook until golden on bottom, 3 to 4 minutes.

8. Flip and cook 2 to 3 minutes longer.

9. Repeat with remaining batter to make 8 to 9 pancakes total.

10. To make maple yogurt, mix together yogurt, maple syrup and vanilla.

11. Top pancake with 2 tablespoons maple yogurt and sprinkle of pecans