Healthy Grocery List for Busy Mom's

As a health and fitness professional, eating well and nutritiously is mandatory. I'm using so much energy on a daily basis to get up early and train my clients, and now take care of my 10 month old daughter. Of course there are those days where I find that getting in a decent meal may not happen so easily so I always make sure to have on hand fresh fruit, raw almonds or other nuts, plenty of water and fresh fruit. Eventually, I'll sit down and have something substantial but in those harried moments you need some fuel and what I just mentioned, can tie you over for an hour or so.

Let's face it, being a mom is one of the hardest things most of us will probably ever do, so that's why it's crucial to take care of yourself. You need your mental, physical and emotional strength. I'm going to share with you some food tips and suggestions that I have found really helpful when it comes to eating on the run. For those who are gourmet chefs, you are in the minority and I applaud your culinary ambitions. Keep it up as long as it works for you. And I'm sure everyone else appreciates it too. However, the majority of the moms I know are short on time and help. They are the women who have chosen to stay at home and take care of the baby (or babies), while their spouse works. I could never fully understand or relate to people with small infants or children, until I had one myself. And I can totally appreciate what these women are doing and it's HUGE.

So, let's talk about a Healthy Grocery list that can help an over extended mom. Your pantry or cupboards need to have some basic things in stock:

1. All types of canned beans

2. Pop corn kernals

3. Dry cereal (look for organic, low in grams of sugar; less than 4 grams per serving, whole grain, low or no fat, low in carbohydrate grams and no added sugars or preservatives).

4. Canned Tuna in water; low or no salt.

5. Pasta made with whole wheat or spinach

6. Extra Virgin Olive Oil

7. Balsamic vinegar

8. Vegetable spray (I usually buy canola)

9. Dried herbs for seasoning (eg. basil, organo, dill, cinniamon, sage, black pepper etc.)

10. Oats

11. Raisins

12. Raw whole Almonds (unsalted), Raw Pumpkin Seeds (unsalted), Raw Walnuts (unsalted)

13. Brown rice

14. Quinoa

15. Millet

16. Whey Protein Powder

17. Orac Greens (or other powdered greens to help you get your veggies/antioxidants in)

18. A good multi-mineral vitamin (I like the brands, Just Once for Women or New Chapter)

The Fridge:

1. Fresh fruits (bananas, peaches, plums, apples, pears, nectarines, watermelon, papaya, grapefruit or whatever is seasonal)

2. Fresh veggies like collards, broccoli, kale, lettuce, tomatoes, cucumbers, radishes, bell peppers, avocadoes, garlic, onions, shallots, string beans, beets, acorn squash, sweet potatoes and red /yukon potatoes, mushsrooms etc..

3. Lean meats and fish like salmon, cod, halibut, shrimp, scallops, chicken, beef (flank steak is pretty lean) and turkey.

4. Ground peanut or almond butter (no salt in either of the jars).

5. Whole grain bread

6. Mustard

7. Grade B Maple Syrup

8. Raw Honey (does not have to be refrigerated)

9. Ground Flax Seeds

10. Ground Chia Seeds (very high in omega 3's/ you can store this in the cupboard)

11. Low fat organic milk or other non-dairy beverages like Rice milk, Almond milk, Soy or Hemp Milk.

12. Humus

13. Apple Gate Farms turkey slices (or other organic deli slices without any nitrites or nitrates.

14. Eggs

15. Tofu

16. Braag Liquid Aminos

17. Extra Firm Tofu (holds up well in quick sautes)

The quick snacks that are my saviors when I'm on the run are:

1. Almond butter on a banana

2. Humus on a whole wheat pita

3. Protein shake that I make with whey protein powder, a banana, almond milk, Chia seeds

4. Hard Boiled Eggs (I usually have three egg whites)

5. Dry Cereal with Almond Milk, raisins and some flax seeds

6. A handful of raisins and almonds or other nuts (plus some fresh fruit)

7. Carrots and humus

Meals:

To be brief here since this is a Blog, and to list recipes would be too much to read, I will suggest that you bake, roast, broil, saute or steam. Using breading or deep frying is a general no no for healthy eating. So is cooking with lots of butter. I use olive oil or canola vegetable spray. Invest in a simple healthy cook book or subscribe to cooking magazines like "Eating Well" or "Cooking Light." Both are great for their simple and easy to follow recipes that are healthy and time efficient.

This list is somewhat extensive and hopefully will provide you with a place to start for your grocery shopping. Happy and healthy eating to all the mommies out there!

Role Reversal; She works & He stays home with baby

Before Sophia was born, there were many things to prepare for one of which was to decide who was going to stay home and take care of her. After giving birth, I took off 10 weeks to adapt to all these new changes and bond with my new daughter. I'm sure many first time mother's would agree, that it is a shock not only to your body, but your entire world changes. Life as I knew it, was going to be very different.

Being a new parent is basically similar to a job in that you see where your strengths and weaknesses are and you capitalize on those strengths. Knowing that, it made more sense that I would be the one to go back to work. Hiring a nanny was not an option, because Tony wasn't comfortable with the idea of leaving Sophia with anyone, when he could do it. Plus, the fact that he has a money making skill that he can do anywhere.

I had some mixed feelings about going back to work. A part of me was excited to get out and have social contact with people because I felt so isolated, even though I live in a big city. Being at home for long periods of time where my day consisted of breast-feeding, taking naps, coming up with ideas for meals (many of which I missed due to my nursing on demand schedule), and consoling a colicky baby for hours was very stressful (the stress was mostly from Sophia crying so often). Oh, let's not leave out the lack of sleep which left me exhausted and irritable. Welcome to parenthood! It does get better and easier other mother's would empathetically tell me.

The other part of me felt somewhat uncomfortable going back to work and leaving behind Sophia. If there was anyone to trust with my little pumpkin, it would be my husband, Tony. He's beyond responsible and protective. Anyone who can hold and walk with a crying baby for 2 hours plus straight is my hero. Tony is like having another mother for Sophia and catered to her every need and she needed a lot because she was not a self soother.

I have a fun job as a personal trainer and it doesn't feel like work because I get to play all day long ; that's what it feels like to me. The challenge though, is that I'm independent so I have more pressure on me to hustle to keep my client base high and take care of all our basic expenses. I have days where I feel like, I would like to be the one to stay home with Sophia and take care of her while Tony goes to work. Not that he's not experiencing his share of major responsibilities. In some ways what he's doing is harder and more demanding. Plus, he's an independent trader which allows him to work from home on his computer which he's not able to do so easily with Sophia which leaves him frustrated that he's not having time to do what he wants to do.

One of the hardest things about our situation, is the fact that I am able to come home during my breaks which you would think is nice because I get to see my family. Yes, it is mostly. But think about this: Typically, when one parent goes to work, they are out of the house for 8 or more hours which leaves the other person alone to find a rhythm and pace to do their thing with the baby. Plus, you have space from your spouse, so when you come together at the end of the day you can appreciate one another more and share your day. Tony and I are on top of each other in a small one bedroom where Sophia's stuff has taken over. When I come home, I can give Tony some relief to take a shower, work out, go out for fresh air by himself etc... All good, but coming home during the day interrupts the rhythm and pace of the other person who stays home with the baby. It's just my experience, but that's what I have found.

There's an expression that says, "Too many cooks in the kitchen ruins the food." The analogy here is Tony and I over parent each other, when it comes to Sophia. We both love her and want what's best, but since he spends more hours with her during the weekdays he feels like he knows her needs more than I do. I could see that being true in many instances, but then it gets into this push / pull situation of right and wrong. So coming home during my breaks, on the plus side, I get to see my child, but on the down side, I'm getting in the way of Tony's flow and we over parent on each other.

It can be a tough situation and it is when we have a high needs baby. Sophia had difficulty with sleep for the majority of her ten months which recently got better (we did the cry it out method because we were left with no more options that worked). Sometimes I think it would be better for me mentally and emotionally to have a full time job where I could go every day for 8 hours and that would create the space and flow that I think we all need. For the time being, we're making it work as best as we can and I'm going to bed earlier so I can get up earlier and do something else I love to do which is "Write."

I've come to the conclusion that as new parents, it's critical to honor ourselves and our partner, when it comes to whatever position you take in the household. Whether it's a freelancing breadwinner or stay at home parent, both are equally important. The lesson here for me is to let go of wanting to be right or exert my will upon Tony because I feel like I'm not with Sophia as much to always know what she needs. The paradox is that in letting go of trying to control everything, it will all work out. It's the Yogic Way.