Just in time for Mother’s Day, let’s all take a deep breath together and celebrate the hard work we do every day taking care of our families … by taking care of ourselves. Today’s show features self-care strategies and “you” time. Together with my guest, Heather Englund from Fit Mama Real Food, we’ll explore things like food and hydration, mindful movement and outdoor time, and fun, laughter and gratitude. Self care is important for the health of your body and your mind. Heather Englund is a self-care guru and fellow podcaster. She’s the face and voice behind the food and healthy living website, Fit Mama Real Food. On her blog, podcast, and website, she shares recipes for the entire family, tips for bringing kids into the kitchen, and quick and effective home workouts--all to help you feel and live your healthiest, happiest, and best life. Heather and I met through email and connected over our love of podcasts. In today’s episode, Heather shares self-care strategies to help us carve out that essential time for ourselves.    Show Highlights:   Get to know Heather: she’s a mom of four young kids, makes her home in the state of Washington, and is a fitness instructor, blogger, and podcaster Why Heather wakes up early to get it all done and steal a few kid-free moments Eight strategies for carving out time for self-care: Nourishing food--You will feel better and more energized if you fuel yourself with good food. Meal planning--It cuts down on food waste and takes stress away. Heather shares how she makes Banana Custard Oatmeal and Homemade Flaxseed Granola for her family. Moments of quiet--You have to be intentional about stopping and being quiet. Take a solo walk and find ways to pause to breathe and be present. Hydration--Water is good for your health and affects your energy level. Add in fruits and flavors to make it fancy! Laughter and fun--It really is like medicine for your soul. Tell jokes, play games, and don’t be so serious about life. Gratitude--Think about what you’re grateful for and how you are blessed with big things and little things. Be more positive. Outside time--Vitamin D from the sunshine is good for your health and immunity. Even a few minutes of sunshine and fresh air can improve your quality of life. Mindful movement--Take a walk. Find an exercise that you enjoy to get the maximum physical and emotional benefits. Get the kids involved, and remember, if you can’t commit to long workouts, that every single minute still counts!   Resources:   Banana Custard Oatmeal recipe   Meal Planning Mamas Meal Planner:  A 52-week meal planner and favorite recipe keeper.  Includes step-by-step meal planning + meal prep instructions to simplify your meals.   Hemp Granola recipe   8 Minute Get-Energized Yoga Workout with Heather   5 minute fitness challenge on YouTube   YouTube channel with more workouts + recipes   Fit Mama Real Food: https://www.fitmamarealfood.com/ Instagram Twitter Facebook YouTube Pinterest     Liz Weiss, MS, RDNFood & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog Media Excellence Award winner - Academy of Nutrition & Dietetics