Nourishing the Homemaker
A contribution from Jennifer Cat
Jennifer is a mom of twins, a seasonal living enthusiast, lover of all things vintage, and chocolate chip cookies. She holds a Master's Degree in Psychology and several certifications in Integrative Health, Nutrition, and Life Coaching. Having a deep passion for supporting women who struggle with anxiety, depression, and pre/post-pregnancy symptoms, is what led her to create Well-Rooted Motherhood.
Well-Rooted Motherhood's mission is to support moms in reducing stress and overwhelm and teaching them how to be the calm, centered and joy-filled mama that they desire to be for their families. Each resource is thoughtfully designed to nourish a mother's body, mind, and soul, as well as serve as inspiration to bring more intention to home & family.
As mothers and homemakers, we are considered the heart and soul of the home, which means that we play an essential role in shaping the energy and atmosphere of our family environment. Our well-being directly impacts the overall harmony and tranquility of our living spaces. If we desire, as I imagine most of you reading this do, to cultivate a home that emanates a sense of calm and comfort, then it begins with us prioritizing our wellness, so we can fully nurture and care for those we love the most.
As the primary caregiver and nurturer of the family, it is easy for us to dedicate the majority of our time to our loved ones. Even if we truly love being a homemaker and mother, it does not change the fact that motherhood is a demanding role, one which takes a toll on both our physical and mental health.
We can often have disrupted sleep, are constantly running around after little ones, and juggling multiple household tasks, all of this can leave us feeling physically drained. Meeting the emotional needs of family members, worrying and self-doubt about our children and our parenting decisions, can lead to emotional exhaustion.
In addition to the everyday demands that motherhood brings, we live in a time with many other societal stressors affecting our parenting decisions and mental well-being. Due to these factors, it is more important than ever that mothers prioritize their own wellness. Neglecting our health, and when I say health – I am talking about the full being, body, mind, and soul – can have far-reaching consequences, such as chronic illness and burnout.
To prevent ourselves from experiencing overwhelm and burnout, and to be able to be more present, patient, and effective caregivers. We must start to schedule time each day to care for ourselves.
Self-Care Isn’t Selfish
Before the 21st century, the societal perception of a mother’s role was often centered solely on the well-being of her family, often neglecting her individual needs. They might have found pockets of respite by engaging in religious or community activities or finding moments of solitude during the day. However, the concept of self-care, as we understand it today, was not as prevalent as back then.
Although this topic has evolved from the time of our grandmothers, we still witness how society imposes unrealistic expectations on mothers. We often will experience a sense of guilt when we consider taking time to spend on ourselves. But we must remember, self-care isn’t selfish, rather it is a fundamental necessity for maintaining our well-being. It allows us to demonstrate self-compassion, and even set an example for our loved ones, creating a healthier family dynamic.
So how do we start to take this time to care for ourselves?
We start by building a solid physical, mental, and spiritual foundation.
Simple Ways for Mothers to Replenish Body, Mind & Spirit
Throughout each day, it is essential that we carve out time to prioritize our own wellness. As we get better at tuning into what our body, mind, and even soul are in need of each day, we can start to build daily rhythms that not only support our whole well-being but that of our family.
Establishing Rhythms & Routines
A daily rhythm and daily routine are two different concepts that can be used to structure our busy mothering days.
Creating a daily rhythm refers to the natural flow of activities that occur throughout the day. It is flexible and intuitive. It allows us to follow our body’s internal clock and respond to our needs in a more organic way. We can create a daily rhythm for the morning, afternoon, and evening, recognizing that certain energy levels and activities will be best for specific times of our day.
A routine is a more structured planned set of activities that are followed in a consistent manner. It often means establishing a specific sequence of tasks, which creates a sense of order and efficiency. A routine can help us stay organized and manage our time effectively.
Some people might prefer to stick with rhythms and others might like the structure of routines; personally, I suggest using a combination of both. We know how easily we can get off track with a time-scheduled routine in our daily life when we have young ones who get sick or throw a tantrum while trying to get out the door. The important thing to remember is that you are creating what works for you and your family, and be okay with making adjustments as you start to plan out your days and weeks.
Below are some ideas to help you in establishing your own daily routines.
The Mother Morning Routine
Find a time that works for you, where you can wake up earlier than the rest of the family to tend to yourself FIRST. Create a list of activities that you would like to do, if it feels right to you to schedule a time to complete each of those, try that. If you need to create more of a rhythm, keep a list of activities that would energize and also relax you each morning. Follow your intuitive cues/body’s guidance for what you need to do that day.
Meal Plan & Food Prep
Planning meals in advance can help to save you time (and money!) and reduce stress during busy weeknights. Pick a day where you do all of your planning for the week, a day (or more) for your shopping, and a time to food prep. Rather than meal prep, which might not work for your busy mom- life, food prepping can save you a ton of time and effort. Choose a day of the week where you get all of your snacks together for your family, wash and cut up any fruit and veggies, make snack bags for kids, hard boil eggs, roast some vegetables, you get the idea. Choose things that might take more time to prep for dinners and have those ingredients ready so you can throw it all together without much effort!
Spend Time In Prayer
“As a mother comforts her child, so I will comfort you.”
Isaiah 66:13
In this beautiful verse, we are reminded of God’s love and care for his children. Just as you, the mother, provide comfort and solace for your child, our Heavenly Father assures us that He will do the same for us. As mothers, we need to remember, we can lean on God’s strength when we are feeling weak on our own. His love is nurturing, compassionate and unconditional. We cannot always do everything on our own, and it can be a huge comfort to sit daily, even if only for five minutes, and pray in quiet, listening for the guidance that we may need to get through the day. If you have not already made this part of your daily life, you might be surprised by the boost it provides!
Rest & Restore Daily
There are a few ways to replenish yourself through your day. One is to pick a time during the day (not bedtime!), when you know your body is running low on energy, and plan to take 10-30 minutes of actual rest. This can be anything from sitting in a quiet space, listening to music, journaling, or doing an exercise that boosts your energy back up; it truly is up to you. One tip is throughout the day, but specifically during your rest and restore time, stay unplugged from your phone. We spend so much time tied to our devices, so it is essential that we take time to set them aside. Scrolling through social media is not going to give you the rest you are searching for.
Nourishing Meals
That sluggish feeling you are feeling by the afternoon might have something to do with not consuming the right nutrients during the morning hours. Start to nourish your body each day with meals that are nutrient-dense. When you take time to prep a healthy breakfast for your littles, make sure you are doing the same for yourself. I have included a favorite breakfast for you to try below!
Nourishing Breakfast for Mama
½ Sweet Potato (roasted)
1 Cup Broccoli sauteed in grass-fed butter with one grated garlic clove
2 soft-boiled eggs
1 piece of sourdough or sprouted grain bread
½ cup fruit of choice (berries are a favorite!) or fresh squeezed orange juice
Family Connection Time
Setting aside regular family connection time is essential for nurturing strong, healthy, and supportive family relationships. It provides a time when everyone can bond and just have some light fun. When you are planning out your week, be sure to set a day a week aside when you do something as a family (in addition to your daily family dinner time). Easy favorites are a game or movie night, where you can also get creative in the kitchen as a family to make some snacks you might not have during a normal weeknight. In addition to planning a weekly “family fun” time, think of your month and when you can plan a fun outing that gets everyone out, moving, and bonding outside of the home!
Example of a Daily Rhythm and Routine for Mothers & Kids
Morning Routine/Rhythm for Mom
Mom wakes up earlier than the rest of the family to tend to herself FIRST
Remember to follow your own intuitive / body’s guidance.
Kids Routine
Wake up, have a healthy breakfast, get ready for school, etc.
Mom has specific tasks for household work
Have specific tasks that you complete each day of the week
Errands & appointments
Afternoon Rest
Before you are back to tending to all of the kids (for example if you have a little one who has an afternoon nap) take time to replenish. If you have older kids and homeschool, this would be an ideal time to have them do a quiet reading or even watch an educational TV show. What can you do that will bring you some calm and peace before you get prepared for the rest of the late afternoon and evening?
Kids Routine
Healthy snack, homework, activities, etc.
Dinner
Set a time for family dinner each night
Clean & Tidy
Quick clean up around the house, with the kids' help. This is a good time for kids (who attend school) to make sure their bags are packed for the next day.
Nighttime Routine For Kids
It is highly recommended to have a routine set for your kid's bedtime so they know what to expect each day. A consistent bedtime can help improve your littles sleep quality! Example: bath time, snack, reading or light TV show, brush teeth, essential oil roller or massage, reading in bed (parent reads for younger) lights out.
Nighttime Routine/Rhythm For Mom
Set a routine up as you did for the morning, have a time you would like to be relaxed in bed by and have a list of activities you would like to do in the evening to help you relax before you get settled in. This again would follow more of a rhythm, as each day your body might need something a little different depending on your energy level and even your menstrual cycle.
By engaging in simple routines and daily rhythms that prioritize our wellness as well as that of our families, we can start to reduce stress and overwhelm and go about our days with more physical energy, mental clarity and emotional resilience. If we desire to be present and patient with our loved ones, then it is imperative that we take the time to nourish ourselves each day— body, mind, and soul.
Resources from Jennifer:
The Well-Rooted Motherhood Newsletter
A monthly newsletter filled with reflections & resources designed to nourish a mother’s body, mind & soul
