TAILOR-MAKE YOUR LIFESTYLE---WOMEN

If you are:
A stay-at-home mother

FOR YOUR DIET

Nutritionist and founder of PowwerEat, Ahlaam Ali, says, “When packing your children’s lunchboxes, pack one for yourself as well to have on the go, while you are chauffeuring kids around.” At home, stock up on healthy snacks like nuts, mixed seeds (like pumpkin, sunflower, sesame, flaxseeds), rice crackers with salsa or fruits, for whenever the hunger pangs strike.

“Make sure that the entire family shares one meal together, and make it a healthy one. This not only makes your life easier as you don’t have to cook different meals for individual family members, but will also ensure that the whole family is eating healthy,” adds Ahlaam. “It is a good idea to get the kids to help with the cooking. This will encourage them to eat better as they will be proud of the contribution they have made and they will fuss less.”

FOR YOUR FITNESS

According to fitness consultant Jennifer Wilkinson, “The energy requirements for mothers, especially of young children, are high as you end up having a lot of sleepless nights. You need quick, no-hassle exercise options which are flexible enough to fit between baby naps. Try getting a personal trainer if possible (Core Direction offers personal training at home, www.coredirection.com), and if your budget doesn’t allow for that, exercise videos would be a good place to start.”

“Variety in your exercise is important too,” Jennifer adds, “so include activities like walking and jogging around the park, maybe taking your baby buggy along. If you are walking or jogging on your own, try to stick to a steady pace and keep going for at least 30 minutes.”

FOR YOUR EMOTIONAL HEALTH

According to health psychologist Dr Melanie Schlatter, many stay-at-home mothers end up feeling unappreciated as a result of always putting their own needs second to everyone else’s. “If you start neglecting yourself and spending too much time at home on your own, it can lead to emotional exhaustion in the form of depression, isolation, bitterness and restlessness,” warns Melanie.

You can benefit from taking some time out for yourself each day to clear your mind and by practicing some basic self care whether it is with a massage or meditation. “Getting outside of the house and building up support networks with other mothers or female friends can help ease any feeling of being ‘out of touch’,” Melanie adds.

“Some women may simply want to start addressing their own life or future career goals and take time out to either study a subject of interest – such as by getting an online degree – or developing a new hobby.”

If you are:
In a high-stress full-time job FOR YOUR DIET

In between corporate lunches, junk food snacks and the inevitable after-hour work events – or going for entire days without a proper meal – you probably end up with a very unhealthy lifestyle. This is a classic cause of weight gain.

“I recommend firstly that you make a commitment to improving your lifestyle,” says Ahlaam. “Writing down your goals as to what you would like to achieve is part of this process. For example, instead of saying ‘I don’t want to be fat anymore’, write down clearly what you do want.”

Then, start by making sure you eat at regular hours and choose the right foods rather than convenience foods. And if you end up being out of the office a lot of the time, scout around the areas that you frequent to find healthy alternatives in local restaurants.

“It is also critical for you to have your vitamins and supplements as they will boost energy and efficiency levels,” Ahlaam adds. “Leave your multi-vitamins on your desk and set an alarm every morning to remind you to take them. Additionally, keep some healthy snacks in your desk drawer or handbag to help you get through that afternoon sugar fix craving.” If you have to attend social events most nights, it is a good idea to grab a bite like a piece of toast before you step out, so you don’t end up gorging on fat-laden canapés. Also try and choose to drink water or fresh juices instead of alcohol.

FOR YOUR FITNESS

Jennifer suggests gym membership or signing up for classes that you can go to straight from work. “The challenge is to stay motivated, and if you go home after work, then going back out for exercise doesn’t really work. It also helps to pay in advance for the classes, as that will increase the chances of your making it,” she says.

You should definitely look into exercise styles like yoga, as not only will it help you stay fit, but it will also have a stress-busting effect. Other exercises like pilates or tai chi – anything that adapts a slow, meditative style – are also good options. If work doesn’t let you have many evenings free, make it a point to stay active during the weekend, whether it’s with swimming or climbing or any other active sport that interests you.

FOR YOUR EMOTIONAL HEALTH

“The primary emotional concern for such women is the feeling of being overwhelmed and anxiousness about tasks and deadlines,” says Melanie. “In order to not let the workplace stress get the better of you, you need to set boundaries. For instance, leave plenty of time to travel to your workplace so you can begin the day calmly. During your work day, make sure you have several short breaks when you can either leave your work environment or recharge without being disturbed by phones or people.

“You should practice some basic breathing techniques, such as breathing low and slow, in through the nose and out through the mouth. Another effective tool is a simple visualisation technique for five minutes every few hours; simply close your eyes and visualise a beautiful scene.”

The key for over-stressed professionals is to achieve a work-life balance. It pays to leave your work at the office and switch your phone or Blackberry off after a certain hour at night. When it comes to work events, prioritise to attend the ones that you absolutely must, and even then, leave as early as you politely can to ensure you are not completely sleep-deprived.

If you are:
A working mother

FOR YOUR DIET

“Often working mothers tend to ignore their own nutritional needs, so planning is very important as they are usually very time-poor,” Ahlaam points out. “It really helps to have someone help you with the housework and meal planning.”

A good solution is to utilise the weekend to plan all your meals for the week ahead. Once you’ve decided the menu for each day of the week, shop according to what you will be cooking – this will help you save precious time and energy. Another option is to cook extra portions, and freeze some for days when you are totally run off your feet. “When making hot food, try and stick to grilled and baked dishes as this will save you slogging over the stove after work,” Ahlaam says.

Another useful tip is to invest in a slow cooker. Put all your ingredients – anything from lentils and beans to meat and veg – and pour boiling hot water over to cover, and leave to cook all day while you’re out. When you get back from home, dinner will be ready, so you can also have some time with the family in the evening.

FOR YOUR FITNESS

In between juggling all the different roles you perform, it is important to make time for your health as well. “Try and make it at least one evening a week to the gym or a fitness class. Look for places that allow children while the parent is in a class, or that have childcare facilities,” says Jennifer. “Joining a martial arts class once a week would be good – these are high impact and will really boost your energy and push your body. On the weekends, try and plan active family activities such as swimming or cycling – it’s a good way of keeping the whole family fit while spending time together as well.” Another good option is joining a night-time dance class with your husband as, along with being a fun way to exercise and spend time together, it will also teach you a new skill and help you de-stress.

FOR YOUR EMOTIONAL HEALTH

The main challenge here is achieving the balance between being an efficient professional and nurturing, devoted mother. It is common for such women to feel guilt about the amount of time spent away from home. “Working mothers need to spend as much quality time with their children as possible to reduce potential feelings of guilt. Playing games and organising special ‘days’ together are very important bonding techniques. On other days, simply asking children about their day will also encourage basic trust and enhance communication,” says Melanie.

Make sure you get enough help and support at home – either by investing in household help or getting your partner to share the chores – to leave you with time for the family. It is also important for you to take some me-time, and switch off from work when you come back home. Healing treatments like Reiki will help you stay healthy and achieve calmness and emotional balance.