Holistic Living

Health tips for the modern day mum

Meet Sara Borg, currently training as a nutritional therapist at The Institute for Optimum Nutrition (ION), London. She runs Balance By Sara, a social platform for healthy eating. Her aim is to change the idea that healthy eating is about depriving ourselves of tasty meals and snacks and to prove how easy it is to adapt and live a healthy lifestyle whilst gaining tremendous benefits for both your body and mind.

Here she shares some health tips for the modern day mum;

6am alarm-clock rings and the day begins. Jump out of bed, into the shower and its time to wake the kids up and get the family in order. Always a race against time. This may seem to be the norm for most modern day mum’s. Finding a balance may be a struggle. Trying to find stability between your career, family and well-being is not easy. Somehow you find yourselves to be last on the list when you are trying to fulfill the needs of your family and career.

Making yourself a priority however is equally important. By feeding your body the food it deserves and taking time out to de-stress by exercising, you will have more energy for the family, a greater performance at work and ultimately feel healthier and better about yourselves. Once these actions are turned into rituals, they will provide you with a holistic sense of well-being.

Here are some of my main top health tips for the modern day mum:

Healthy eating:

When it comes to eating well, many of you may find this to be a greater challenge when you’re short of time and have to feed a family of picky eaters.

Get your kids used to healthy habits from a young age. By in-taking a well balanced diet, they will be receiving all the vital vitamins and minerals needed for growth, brain functioning and energy.

Include foods such as:

  • Oats and whole grain cereals for breakfast. Avoid sugar-laden packaged cereals and opt for yummy porridge bowls topped with fresh fruit and organic honey. You could even try our homemade granola, free from refined sugars, preservatives and nasties!
  • Plenty of fresh fruit and vegetables. Green leafy vegetables are not only high in protein but also contain minerals and vitamins such as magnesium, calcium and vitamin C.
  • Lean protein such as chicken, turkey, rabbit, red meat, fish, beans, pulses and fresh free range eggs. (Organic whenever  possible)
  • Good carbohydrates are also essential for energy. Think sweet potatoes (also high in fibre), brown rice, buckwheat, quinoa and wholemeal, spelt or kamut pasta.

Always have easy options available in the fridge for when you’re really pressed for time. Think of salad leaves, avocado, boiled eggs, grilled chicken and vegetable crudités. This way you won’t be picking at wasted calories.

Cook in large batches to save you having to cook lunch for the following day.

Freeze soups, stews and sauces when you have more time on your hands. You will thank yourself later!


Make exercise fun by including the whole family. Not only will you benefit but the whole family will too.

Go for long walks in the country side over the weekends or take advantage of the sea in the summer and play fun water sports with the kids. Become a kid again and make it fun, run after them and be silly. It’s these moments that count and it’s what the whole family will remember in the long run.

If you’re used to an hour long gym session but just don’t have the time for it anymore, don’t lose heart. It’s all about adapting and finding another way. Try to do a 10/15min HIIT workout or 30min circuit at least 3-4 times a week. This will keep you feeling fit and healthy and will help decrease those stress levels!

Most importantly, make time for each other. Spend time in the kitchen as a family and involve your kids. Not only will they appreciate their food more but its a life long lesson they will thank you for in the future. Be their role model, remember if mummy is unhappy, they will be too. So take that time out where needed and keep that smile beaming!

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