A mama’s summer survival guide
The summer holidays are here and you are filled with a mixture of excitement and dread. The summer holidays can be a tricky time as a mum (and dad). Historically I have struggled with summer due to over 6 weeks of juggling life, work, childcare, and fun. Living away from family meant that we had no extra pair of hands or support which can be tough. However, over the years I have put together a summer “survival” kit for myself that allows me to feel more in control of the coming weeks. The kit means that I feel I can be more present and enjoy the school holidays with my family and feel energised, happy, and healthy come September.
Here are a few of my tips from years of experience:
Schedule in me time
Before school finishes I sit with a cuppa and my diary in front of me. I go through and schedule in activities for myself and my son. I make sure that I make time for exercise, self care activities and anything else that I know will help me fill my cup during this time. I often book a few treats such as having a pedicure or a massage for myself in between work and childcare. This gives me something to look forward to as well as moments to recharge throughout the summer. I have found that it is important to have breaks in my day that allow me to switch off and do some meditation, journal, movement, or read a book.
My morning routine is a non-negotiable, waking up before the rest of the house to enjoy some peace and quiet while journaling, creating a to-do-list for the day and giving gratitude.
Meal planning
I meal plan the summer meals in advance and include batch cooking recipes, meals to feed the freezer for busier days. I also include recipes that I can just throw into a slow cooker that need no extra effort but make a really nutritious meal that helps to simplify my life. These are like a “hug” on busy days.
If you are new to meal planning, here are some tips to help start:
Each week choose a day to sit down and decide what you will eat for the upcoming week.
What does the coming week look like? Do you need simple quick recipes or are there times where you can create something that requires more time? Can the kids get involved?
I gain inspiration from cookbooks, social media, online recipes etc. Looking at what ingredients are in season.
Create a menu or suggestions for breakfast, lunch, dinner, and snacks for each day of the week.
Create a shopping list for the ingredients you will need.
You can prep the ingredients so that they are ready and at hand for when you need them. For example, washing and chopping up fruit and vegetables. Prepping breakfasts such as bircher muesli and overnight oats.
Mindful eating
Practice mindful eating by paying attention to your hunger cues, eating slowly, and savour meals. The following are a few tips to get you started on eating mindfully:
Eat at a table. Make sure to be seated and not standing up. You’ll often find me standing putting something in my mouth in between making everyone food. I have to be so conscious of this to stop doing it.
Make meal times a technology-free zone. No phone, computer, TV, or screen. This allows you to be fully present with your food. Allowing you to register cues that you are full and satisfied, It also means that you can be present and enjoy your meal.
Take a second or two to give thanks for the meal in front of you.
Take time to chew your food. Chewing 10 times before swallowing helps your digestive system work and absorb all the nutrients from your food. Taking the time to chew will also mean you are aware of how much you are eating. Registering when you are full and knowing when to stop.
Play a game of the senses. How does the food feel in your mouth? What is the taste like? Inhale the smell of your plate of food, how does it make you feel?
Try and put your fork and knife down in between mouthfuls. This will allow you to appreciate your food more and allow breaths in between mouthfuls.
Before your meal take three deep breaths in through the nose. Hold. and breathe out through the mouth.
Keep blood sugars steady - Blood sugar roller coaster
Many of us go through our days on this type of roller coaster. I include myself a few years ago. We wake up tired and reach straight for the coffee. Which is followed by a sugary breakfast. A few hours later we NEED another caffeine hit. So have another coffee and reach for biscuits. The day progresses and the trend of energy ups and downs continues. Maybe you were too busy for lunch or inhaled your food and sat at your desk surrounded by a mountain of work. By 3 pm you are exhausted. You've crashed. So, you reach for more caffeine and maybe some chocolate, to feed the tiredness and for instant energy for the evening ahead. 5 pm comes and you get home to the demands of family life, so open the fridge and pour yourself a glass of wine. To numb the chores ahead and to give yourself a hit of energy while making dinner.
If this sou ds familiar, here are a few tips to help you step off the roller coaster and support blood sugar management:
Regular meal times
Balanced plate method (As a general rule, concentrate on filling your plate with: half a plate of colourful vegetables/salad/fruit, ¼ of a plate of good quality proteins which includes organic meat, poultry, fish, eggs, quinoa, dairy, tofu, beans, and pulses, ¼ of a plate of complex carbohydrates such as whole grains and starchy vegetables, ½ tbsp of healthy fat foods such as a good quality oil (olive oil or coconut oil, ghee, and organic butter, avocado, nuts and seeds)
Increase fibre plant foods
Eat a protein rich breakfast
Avoid caffeine or choose alternatives such as matcha or green tea
Stress management
Movement-gentle such as weightlifting, yoga, pilates, swimming, or walking
Adequate sleep and rest
Phytonutrient-rich foods such as berries and colourful plants, leafy greens, and cruciferous veg
Avoid alcohol
Focus on energy boosting foods
It is key to eat a balanced plate to support energy, it is also important to focus on certain co-factors the body needs for ATP-energy production. For example:
Magnesium eg. green leafy vegetables, seeds, nuts.
B vitamins eg. avocado, meat, oily fish, yogurt, mushrooms, beans, brown rice, sunflower seeds.
Alpha-lipoic acid eg. spinach, broccoli, organ meats.
L-carnitine eg. meat, fish, dairy, asparagus.
Coenzyme Q10 eg. meat, fish, nuts.
Positive mindset
Be kind to yourself and practice self-compassion. Remember you only have two hands, you simply can not do everything and be everything. You need to let some of the unimportant things go for the time being. Embrace the challenges of parenting during the summer holidays. This will allow you to enjoy it more and make some beautiful memories with those you love.
I hope these tips are helpful and help you to navigate the school holidays.
Do come over to Instagram @katiejensonhull and let me know if any of the tips were particularly helpful.
Much love,
Katie xx