You are currently viewing To The Mother Taking On The World Right Now, Make Sure To First Take Care Of You

To The Mother Taking On The World Right Now, Make Sure To First Take Care Of You

It’s hard to be a mom normally, but with today’s situation being what it is, that job has grown exponentially more difficult. Our top priority has always been the safety and wellbeing of our family. But now more than ever, we are being presented with more responsibilities, more decisions and more uncertainty.

It’s easy to exhaust all of your faculties taking care of your loved ones; working to keep their routine  consistent with what they are accustomed to, ensuring they receive adequate nutrition and are consuming foods that will assist in boosting their immunity; the list is endless.

Mothers are selfless individuals – its in our nature. But we are only a few days into what could be a “new normal,” and if we don’t focus on our own self care, burn out is just around the corner.

While you are working tirelessly to ensure the safety and wellbeing of your loved ones, make it a priority to integrate this routine into your day so that you are energized, satiated and equipped to tackle the day.

Wake up

2 cups water (with lemon) if possible

Breakfast: 7:00am – 8:00am

1/2 cup dry rolled or steel cut oats with 1 tablespoon nut butter stirred in and frozen blueberries. Optional: Add 1 Tbsp chia or hemp seeds 


A serving of dry whole grain cereal (aim for at least 3 g fiber per serving) prepared with milk of choice and freeze-dried strawberries. Optional: Add 1 Tbsp chia or hemp seeds


1-2 slices whole grain toast with nut butter and sliced fresh fruit or defrosted frozen berries. Optional: Add 1 tablespoon chia or hemp seeds

Green tea or coffee 

Mid-Morning Snack: 10:00am

3/4 cup Greek yogurt mixed with a few spoonfuls applesauce and cinnamon to sweeten (or blend yogurt with 1/2 cup frozen fruit for a quick smoothie, add preferred milk to thin) 

1 cup water

Lunch: 12:30pm-1:00pm

Egg and cheese omelet with any greens on hand (such as frozen spinach) and 1/2 grapefruit or 2 clementines 

1 slice of whole grain toast


Shakshuka made with jarred tomato sauce and whole grain toast with avocado or butter for dipping

2 cups water

Afternoon Snack: 3:00pm – 4:00pm

Apple with string cheese or 1 Tablespoon peanut or other nut butter or small handful nuts


Energy bar (i.e.Larabar or RX Bar)

1 cup water

Dinner: 6:00pm- 7:00pm

Bean chili made with frozen corn, served over a whole grain (quinoa, brown rice) or with tortilla chips and grated cheese or avocado (optional). Use a dollop of plain Greek yogurt in place of sour cream, if desired.

Soup with carrots, crackers and hummus for dipping on the side 

2 cups water

Dessert: 7:30pm – 8:00pm

1/2 serving size 70% cacao dark chocolate and small handful walnuts (a natural source of melatonin to promote sleep)


Frozen berry sorbet (frozen cherries or other fruit blended with Greek yogurt to desired consistency; cherries are a natural source of melatonin to promote sleep)


A serving of frozen chocolate covered fruit such as Banana Babies, Dole or Trader Joe’s frozen Gone Berry Crazy or Gone Bananas!

(Dark chocolate is a calming source of magnesium and helps boost your mood.)

Herbal or decaf green tea

As they say, “you can’t pour from an empty cup.” So make sure that amidst all of this uncertainty, you carve out the time to take care of you.

Therese Bonanni

Thérèse Bonanni MS, RDN, has worked as a Clinical Dietitian at Jersey Shore University Medical Center, Hospital for Special Surgery in New York City and Stamford Hospital in Connecticut. She practices evidenced-based medical nutrition therapy including but not limited to: weight management, metabolic disorders (pre/diabetes), pre/postnatal nutrition, GI-related conditions (Celiac Disease, IBS/IBD, GERD) and cardiovascular issues (hypertension, high cholesterol). Thérèse provides customized meal plans, recipes and food journal analysis, among other services. She is passionate about teaching her clients that nutrition is about all you can eat, not what you can’t. A former editor for Prevention magazine, Thérèse also created and developed recipes for The O2 Diet, Slim Calm Sexy Diet and The New You & Improved Diet books, which have appeared on The Rachael Ray Show and Access Hollywood. Her work has also appeared in Women’s Health, Reader’s Digest and Shape magazines. Thérèse holds a B.A. in Communications from Boston College and Master of Science in Clinical Nutrition from New York University. She is a Registered Dietitian with the Commission on Dietetic Registration and member of the Academy of Nutrition and Dietetics.
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