Healthier Habits Mama- Wellness Habits, Healthier Routines, self care for work at home moms

Welcome back to Healthier Habits Mama! The holidays are fast approaching, and with all the extra demands on your time, it’s easy to let healthy habits slide. But don’t worry—this episode is packed with 7 simple strategies to help you stay on track and make your days easier to manage.     In This Episode, You’ll Learn:   How to set realistic goals to avoid feeling overwhelmed.   Why doubling up on meals can save you time and stress.   The secret to creating a grab-and-go breakfast station for busy mornings.   How anchoring habits to your daily routine makes them automatic.   A simple trick for enjoying holiday treats in moderation.   The importance of scheduling non-negotiable "me time."   Why focusing on gratitude can shift your mindset and bring more peace to your day.     This episode is all about small, actionable changes that help you balance the holiday hustle with your health goals.     Mama, you’ve got what it takes to stay healthy and thrive during the holidays. Let’s do this together!      Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama! Welcome to this episode of Healthier Habits Mama! As the holiday season approaches, life as a busy work-at-home mom can feel chaotic. But don’t worry—today, I’m sharing five practical tips to help you simplify your routines and stick to healthy habits, even during this hectic time.     In This Episode, You’ll Learn:   How themed meal days can take the guesswork out of dinner planning.   The magic of batch-prepping snacks to keep your family fueled and happy.   Why short workouts are better than skipping them altogether—and how to fit them in.   Easy ways to stay hydrated with simple systems.   The importance of saying “no” to protect your time and energy.     By focusing on small, manageable changes, you can create a smoother, healthier holiday season for yourself and your family.     You’ve got this, Mama! Let’s make this holiday season the healthiest and happiest yet. 🎄✨      Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama! I am bringing back a favorite to remind us of how important it is to take care of ourselves as we approach the holidays. In this episode of Healthier Habits Mama podcast, I dig into the essential topic of Self Care for work at home mamas during the holidays.  This episode emphasizes the significance of self care, offering practical insights on how to incorporate it into your daily routine. From setting boundaries and taking short breaks to nourishing your body with balanced meals, you will discover actionable strategies to find balance and prioritize their well-being. It also underlines the importance of cherishing small, joyful moments with loved ones during the holidays. Self care is not selfish; it is an absolute necessity, enabling WAHMs to better care their families. You got this mama!!  Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

On this episode of Healthier Habits Mama, we focus on reducing sugar and processed foods to help prevent diabetes. Discover simple swaps, how to avoid hidden sugars, and easy ways to integrate healthier, whole foods into your daily meals. Key Takeaways: Identifying Hidden Sugars Swapping Sugary Drinks Whole Foods Focus Healthy Fats Healthier Desserts Batch Cooking Links & Resources: https://www.medicalnewstoday.com/articles/317246  Next Steps: Start by identifying hidden sugars in your current diet and make small swaps like cutting out sugary drinks. Plan a batch cooking session this weekend to get ahead of the week with healthy, home-cooked meals. Subscribe & Review: If you found value in this episode, don’t forget to subscribe, rate, and review. It helps us continue delivering actionable tips for living a healthier life!      Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

This a previously published episode, but still holds plenty of golden nuggets in a short amount of time.   Today, I am talking about bookends. You might say, what are bookends? You use them to keep your books in place on the shelf. Well, you can do something similar with your day-to-day routines. The stuff in the middle may change, but the bookends remain constant. Having a morning routine can start your day on a positive note. See if you can grab some ways to use your bookends to help you manage what your day looks like or how you might improve them to work for you. Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it.  

In this episode of Healthier Habits Mama, I explore how meal planning and portion control can help prevent diabetes. Learn practical strategies to manage blood sugar levels and create sustainable healthy eating habits that fit into your busy lifestyle. Key Takeaways: Meal Planning Portion Control Fiber-Rich Foods Healthy Snacks Mindful Eating   Links & Resources: Meal Prep Guide from Harvard Portion Control graphic from American Diabetes Association Mayo Clinic list of high fiber foods Next Steps: Try setting aside time this week to plan your meals and practice portion control using smaller plates. Start implementing more fiber-rich foods and snacks into your daily routine.      Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it.

This episode is one that I recorded early on and am bringing back for you to hear again. In this episode, I  talk about knowing your why. Having that to start with makes all the difference in the world. When you know why you are changing, it keeps you motivated. You might need to pause and think about why you want to have healthier habits. It may not be just an easy, quick thing you might need to consider. What are all of the moving parts here? What do I need to actually do? And why am I doing it? You might wanna be a better example for your children so that they will have healthier habits as they grow older. Think about why you want to be healthier.  Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama! In this milestone episode, I am  diving into an important and often overlooked topic—pre-diabetes and gestational diabetes. As we shift focus in the podcast, today’s episode highlights the importance of managing blood sugar and preventing diabetes before it starts. If you’re a busy mom, you may not realize how close you could be to developing type 2 diabetes, or you may not know the risks that come with gestational diabetes during pregnancy. In this episode, I cover: - The staggering statistics around pre-diabetes—how 96 million Americans are affected, and 80% don’t even know it - The growing risk of gestational diabetes during pregnancy and how it increases the likelihood of developing type 2 diabetes later in life - Why pre-diabetes is reversible and the small lifestyle changes that can make a big difference - Factors beyond weight that increase your risk, including family history, age, and sleep habits - The long-term health risks of uncontrolled blood sugar and how early prevention can save you from complications like heart disease and nerve damage - Empowering tips to help you assess your own risk and start taking action to protect your health today - Additional information on how it is impacting our children’s lives, too   Whether you’re already managing pre-diabetes or simply want to reduce your risk, this episode is packed with actionable advice to help you prevent diabetes and create a healthier life for yourself and your family.   Tips to help: - CDC Pre-diabetes Risk Assessment Tool  - Talk to your doctor about getting a blood sugar test  Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama! In this episode of Healthier Habits Mama, I explore the powerful health benefits of eating seasonal produce, specifically focusing on autumn fruits and vegetables. Learn how incorporating seasonal foods into your meals can boost your immune system, support gut health, increase your energy, and even benefit your mental wellness. From pumpkins and apples to sweet potatoes and beets, these fall favorites are not only delicious but also packed with nutrients. Plus, I share some easy recipes, including Roasted Root Vegetables, Sweet Potato Energy Bites, and a cozy Baked Apples dessert. Let’s dive into how you can make the most of fall's natural bounty to support your family's health!   What You’ll Learn in This Episode:   - How autumn produce like pumpkins, apples, and root veggies can boost your immunity and digestion   - Easy ways to incorporate fall foods into your meals for sustained energy   - The antioxidant-rich benefits of seasonal foods like cranberries and pomegranates   - How comforting fall foods can support your mental wellness and reduce stress   - Simple, nutritious fall recipes, including Roasted Root Vegetables, Sweet Potato Energy Bites, and Baked Apples   Recipes Mentioned in the Episode:   - Roasted Root Vegetables**: A simple, gut-friendly dish with sweet potatoes, carrots, and beets.   - Sweet Potato Energy Bites: A quick, energizing snack for busy days.   - Baked Apples: A warm, comforting dessert that’s perfect for fall. Resources & Links:   Resource Page Episode 99 Resource page Episode 98 Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama! In this episode of Healthier Habits Mama, I’m diving into the delicious and nutritious world of seasonal eating. As autumn arrives, so does a bounty of flavorful produce like pumpkins, squash, and root veggies. Tune in as I share practical tips for incorporating these fall favorites into your family’s meals, from easy meal prep ideas to kid-friendly snacks. Plus, I’ve got two simple recipes for a nutrient-packed Fall Harvest Smoothie and a cozy Butternut Squash Soup that will make your mealtime stress-free and satisfying. Let’s embrace the season with healthy, delicious meals your whole family will love! I have also added a few extra links for recipes that fit this theme.   What You’ll Learn in This Episode:  - How to meal prep with autumn produce like sweet potatoes and squash   - A smoothie recipe featuring apples, beets, and cinnamon for a fall twist   - A simple but flavorful Butternut Squash Soup recipe perfect for busy weeknights   - Kid-friendly fall snacks like Baked Apple Chips and Roasted Pumpkin Seeds   - Tips for mindful grocery shopping to make the most of local, seasonal produce   Recipes Mentioned in the Episode:   - Fall Harvest Smoothie: Apples, beets, banana, almond butter, and spinach for a nutrient boost.   - Butternut Squash Soup: A cozy, immune-boosting soup packed with vitamins and fall flavor.   - Baked Apple Chips: A kid-approved, crunchy snack made with just apples and cinnamon.     Resource Page mentioned in episode    Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama! Welcome to another empowering episode of the "Healthier Habits Mama" podcast, a top 3% globally ranked podcast! In today’s episode, Joy dives into the importance of self-care for busy work-at-home moms. With the demands of work, school schedules, and managing the household, it’s easy to let self-care fall by the wayside. But taking care of yourself is essential for maintaining your energy, health, and well-being.   In this episode, I cover Micro-Self-Care Moments:     Discover how small, intentional moments of self-care can make a big difference in your day.   Setting Boundaries and Saying No:     Learn the importance of protecting your time and energy by setting boundaries and being okay with saying no.   Scheduling Self-Care Like an Appointment:      Find out how to make self-care a non-negotiable part of your routine by scheduling it in your calendar.   Combining Self-Care with Daily Tasks:      Get tips on how to integrate self-care into your existing daily routines to make it easier to prioritize.   Prioritizing Sleep:      Understand why sleep is a crucial form of self-care and how to improve your sleep habits.   Practicing Mindfulness and Gratitude:      Explore the benefits of mindfulness and gratitude practices for fostering a sense of peace and well-being.   Asking for Help When Needed:      Learn why asking for help is a vital part of self-care and how it can make a big difference in your life.   If you enjoyed this episode, please subscribe to the "Healthier Habits Mama" podcast and leave us a review. Your feedback helps us continue to create content that empowers busy moms to live healthier lives.   Know a fellow mama who could use some self-care inspiration? Share this episode with her and help spread the message that self-care is necessary, not selfish! Where you can find me: Resource Page Email sign up: https://bit.ly/ Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Temporarily down Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey, mama! Welcome back to another episode of the "Healthier Habits Mama" podcast! In today’s episode, I  tackle one of the biggest challenges for work-at-home moms: finding time for fitness in the middle of the chaos of balancing work and school schedules. If you’ve ever felt like there just aren’t enough hours in the day to fit in a workout, this episode is for you.   In this episode, I cover 7 tips and strategies to fit in the exercise you want to do:   Scheduling Workouts Like Appointments:**      Learn how to make exercise a non-negotiable part of your day by treating it like an appointment.   Waking Up Just 15 Minutes Earlier:      Discover how a small adjustment to your morning routine can help you fit in a quick and effective workout.   Incorporating Movement Into Your Daily Routine:      Find simple ways to add more movement to your day without needing extra time.   Involving the Kids:      Get creative with workouts that involve your kids, turning exercise into a fun family activity.   Using Technology to Your Advantage:      Explore the best fitness apps and online resources that offer quick, effective workouts you can do anytime.   Multitasking When Possible:      Learn how to squeeze in some exercise while doing other tasks, like taking a call or helping with homework.   Being Kind to Yourself and Staying Flexible:      Understand the importance of self-compassion and flexibility in maintaining a consistent fitness routine.    Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Welcome back to the "Healthier Habits Mama" podcast! In this episode, Joy shares her favorite tips and tricks for making nutritious breakfasts that are both quick and easy. As the school year gets into full swing, mornings can be hectic. But with a little planning and creativity, you can start the day right for you and your kids.   In this episode, I cover: Prepping the Night Before Making Use of Smoothies Batch Cooking Incorporating Whole Grains and Protein   Involving the Kids    I have included a resource page with a brief overview plus websites for breakfast ideas.        Where you can find me: Resource Page Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama! In today’s episode, Joy dives into the whirlwind that is September, a time when routines shift, and chaos can easily creep in as the school year kicks off. This episode focuses on helping work-at-home moms manage the back-to-school transition while prioritizing their health and well-being. In this episode, I cover: Establishing a Morning Routine That Includes Time for You   Planning Meals and Snacks Ahead of Time  Setting Boundaries and Prioritizing Tasks Incorporating Movement into Your Day Practicing Mindfulness and Stress-Reduction Techniques   If you enjoyed this episode, please subscribe to the "Healthier Habits Mama" podcast and leave me a review. Your feedback helps me create content that supports you in your journey to a healthier, happier life.   Know a fellow mama who could use some support during the back-to-school season? Share this episode with her and spread the love!  Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama!   In this episode of Healthier Habits Mama,  Joy shares practical strategies to help work-at-home mamas create a calm and efficient morning routine for their families. Mornings can be chaotic, but with the right preparation and mindset, you can start your day smoothly and set a positive tone for the rest of the day. Tune in to discover tips on preparing the night before, establishing consistent wake-up times, simplifying morning decisions, and more.    Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama! In this episode of Healthier Habits Mama,  I tackle the essential topic of balancing work and school with effective time management tips. Joy shares practical strategies to help busy work-at-home moms manage their time better, reduce stress, and maintain a sense of balance as the new school year begins. Discover how to create a daily schedule, set realistic goals, establish a morning routine, and more, all while making time for self-care. Key Takeaways: Create a Daily Schedule Set Realistic Goals Establish a Morning Routine Create a Dedicated Workspace Use Productivity Tools Delegate and Outsource Practice Self-Care   Thank you for tuning in to this episode of "Healthier Habts Mama.  If you found these tips helpful, please subscribe, rate, and leave a review. Join me next week as I discuss tips for Creating a Calm and Efficient Morning Routine for Your Family.  Until then, have a great week and take care!    Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama! In this episode of Healthier Habits Mama, I explore essential tips for organizing your home to ensure a smooth transition into the new school year. Joy shares practical advice on creating a functional and tidy home, which can significantly reduce stress and increase efficiency for busy work-at-home moms. Discover how to set up an organized entryway, kitchen, homework area, closets, and laundry system, and learn how home organization can contribute to your self-care.     I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it.        Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer Be well and be Blessed, Joy, Healthier Habits Mama

In this episode of Healthier Habits Mama, I dive into the essential steps for setting up a successful morning routine as the new school year approaches. With a focus on reducing morning chaos and making time for self-care, I provide practical tips and detailed advice for busy work-at-home mamas. Of course, it can help other mamas, as well.  Learn how to prepare the night before, set a consistent wake-up time, and incorporate a healthy breakfast into your family's morning. Plus, discover simple self-care practices to help you start your day on the right foot. Don’t forget to check the resource page for the synopsis and breakfast ideas.   Thank you for tuning in to this episode of  Healthier Habits Mama. If you found these tips helpful, please subscribe, rate, and leave a review. Join us next week as we discuss organizing your home for a smooth school year transition. Until then, have a great week and take care!    Where you can find me: Insider List Back-to-School Success Planner Resources list for the episode Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama! In this episode of Healthier Habits Mama, I focus on the crucial topic of self-care and mental health for Work-At-Home Moms (WAHMs). Finding balance in the middle of the demands of work, family, and home can be challenging, but it’s essential for overall well-being. Join us as I discuss five practical tips to help WAHMs prioritize self-care and maintain mental health.   **Key Points Discussed:** Setting Boundaries Taking Regular Breaks Connecting with Others Finding Time for Hobbies Practicing Self-Compassion    Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Back-to-School Success Planner Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama

Hey mama! In today's episode, I mention needing to postpone the original planned podcast. Sometimes, you need to pivot from your plan and you probably already do that almost daily. This episode is short without all the things I usually have added in because it is a raw recording I did this morning.  Where you can find me: Email sign up: https://bit.ly/mamainsiderlist Waitlist for Coaching Program Email: podcast@healthierhabitsmama.com Website: https://healthierhabitsmama.com/ Disclaimer I hope you find some golden nuggets in these episodes. I would love it if you would leave me a 5 star review on Apple podcast or wherever you listen so other mamas can find me easier. So please take a minute to do that.  I would greatly appreciate it. Be well and be Blessed, Joy, Healthier Habits Mama