The Mummy Wellness Guide – 6 Steps to Survival

Welcome to another instalment of Simply Wellness with Carla. As a stay at home mummy to a very busy little boy, I know the challenges of trying to follow a healthy diet, stay energised and fit in the time to exercise. I will be sharing my wellness secrets from energy and mood enhancing delicious recipes to guilt–free dessert (because who can say no to dessert), with lots of exercises that will bring your sexy back and get you firm and toned. This week’s article is all about SURVIVAL!

Let’s be honest, being a mom is tough! The endless sleepless nights, the mountains of laundry, cooking, cleaning and feeding! The most common mistake that we make as moms is that we always put our own needs last. We think that we are being martyrs sacrificing day in and out. Life should be about more than survival, but as a mom it often isn’t.

Where does this lead us? If we don’t make ME time, it leads to a build up of emotions that can lead to resentment. If we don’t make the time to eat a healthy nutritious meal, we won’t have the energy needed to physically get through our day. Not eating frequently enough can also affect milk supply for breastfeeding moms. It leads us to grabbing whatever is in sight or nearest for convenience while feeding the little one or rushing through daily errands.

I’ve done it, we all have. We dive into a bag of crisps or a chocolate, because the sugar gives us the energy rush to focus and get things done. Only problem is, it’s deceiving, it doesn’t last and we end up feeling more defeated, exhausted and our mood goes crashing, spiralling out of control.  Say goodbye Mary Poppins and hello Momzilla! Sugar and carbohydrate spikes do that, we crash and feel burned.

I have compiled a few of my personal favourite snacks that are easy to make that will boost your energy levels and mood. I have also added a few tips that I have found helpful. I know that it’s easier said than done, I’ve been there, we all have. Take each day as it comes, you might not get that sleep back, but you will feel energised, happier and enjoy the time with your family more.

6 Steps to Survival


Don’t skip breakfast! BreakFAST is literally breaking the fast. While we sleep our body continues working hard, regulating hormones, growing, repairing cells and blood vessels. When we don’t get enough sleep our immune system, metabolism and hormones, that control our sugar and appetite, suffer. As a mom sleepless nights are inevitable but we can make sure that we start our day with a meal that will boost our body’s natural defences and get that energy rising!


This breakfast will boost your energy, mood, immune system and did I mention it’s got anti-aging AND milk boosting properties!

 Survival Breakfast Smoothie (1)

Don’t like smoothies? No problem! Cook your oats and add the same ingredients, forfeiting the yoghurt.


Silence those hunger pangs and boost that energy! Grab one cup, put it in a ziplock bag and throw it in your handbag. When you feel you need a boost munch away!


Survival Energy mix (1)


Make sure that your lunch & dinner consists of a healthy balanced meal. Portion sizes should be the size of your palm for proteins and carbohydrates. Stick to lean proteins like grilled chicken breast, fish, tofu or soya. Keep away from simple carbohydrates that are high in sugar, like white flour baked goods and junk foods.

Always have complex carbohydrates with each meal, as these are packed with fibre and starch; wholegrains, apples, bananas, berries, broccoli, leafy greens, carrots, sweet potatoes and beans. These will keep you fuller and energised for longer without the weight gain and energy dip.


If you are feeling overwhelmed or overtired, don’t be afraid to ask for help. Call a friend or a family member to watch your little one while you have a quick nap. I’m sure they won’t mind being paid with cute smiles and warm cuddles. When your little one naps, stop what you are doing and join them. Those few minutes will definitely boost your mood and energy levels.

Sometimes mummy needs a time out too. Place your little one in the cot and go sit in another room for few minutes, take deep breaths, reflect and cry if needed. This is a great way to release stress and find inner peace again. Don’t ever underestimate a hot bath while sipping on a cup of relaxing Chamomile tea. Add aromatherapy oils; Lavender for relaxation and Ylang Ylang or Clary Sage as a natural mood enhancer.  For an extra boost grow a small indoor pot of lavender. The smell alone will relax you and baby.


Weather dependent, try going for a 15-20 minute walk every day. Baby will love the stroller ride and exploring the fascinating outside world and you won’t believe what some fresh air can do! It will leave you revitalized with the added benefits of some weight loss.


Join a mommy support group. There are lots of mom and tot play groups that offer mom the much needed adult socialising and support. Baby will also learn great social skills. Find out which groups are in your area. If you are constantly feeling depressed, anxious and overwhelmed, it’s ok to ask for professional assistance. Baby blues can be tough, but it could be postpartum depression. Seeking help isn’t a sign of weakness it’s a sign of empowerment.

I hope these tips help you get some much needed energy boosting! Now go make that cup of Chamomile tea and soak in a hot aromatherapy bath – you deserve it!


Do you have any additional mummy wellness survival tips for us?

If you have a question or suggestion that you would love Carla to cover on anything health, wellness or fitness related; drop us a mail at with the subject Simply Wellness with Carla.

*You can learn more about Carla here.


Carla Smith

Carla Smith is a wellness expert and mom to a gorgeous little boy. She has 9 years of experience in the fitness and wellness industry, as a fitness trainer. She is passionate about helping moms and tots live a healthier life through healthy eating and simple mommy-friendly exercise. When she isn't creating personalised exercise and nutrition plans for clients, she is sharing her endless knowledge and ideas on her mom and baby wellness blog, Diary of a Wellness Mummy. Simply Wellness with Carla will share fitness tips, mommy wellness and pregnancy tips, as well as healthy recipes and exercises for moms.

  1. Thanks for these tips!
    I’m often on the run over lunch and really need to get on the habit of carrying water with me and a snack or apple in my handbag.

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