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

MVP// Finding Balance: Self-Care Wisdom for WAHMs this Holiday Season Repeat

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

Ep 102//6 tips for Reducing Sugar & Processed Foods for Diabetes Prevention

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

MVP// What are your bookends for Healthier Habits?

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.
 

Ep 101// 5 Simple Nutrition Strategies for Diabetes Prevention: Meal Planning & Portion Control

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 HarvardPortion 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.

MVP episode: Know Your Why for Healthier Habits

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

Ep 100// 6 Tips Preventing Diabetes Before It Starts: What Every Woman Needs to Know About Pre-Diabetes and Gestational Diabetes

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

Ep 99//The 5 Health Benefits of Seasonal Eating: How Autumn Produce Supports Wellness

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

Ep 98// Fall into Flavor: How to Incorporate Autumn Produce into Your Family’s Meals as a WAHM

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

Ep 97// 7 Simple Ways for Prioritizing Self-Care as a WAHM

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

Ep 96// Struggling to Balance Work and School Schedules? Find Time for Fitness in Your Day

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