The 2021 Diary and Wellness Journal –  the Perfect Companion for a Healthy Year ahead
Way of life This year, The healthy mummy celebrates 10 years of empowering moms to live healthier, happier lives. Over the past decade, The Healthy Mummy has helped mom lose over 3 million pounds and gain body confidence!As part of these celebrations, The Healthy Mummy is releasing a AMAZING new and improved Diary and Wellness […]

Way of life

This year, The healthy mummy celebrates 10 years of empowering moms to live healthier, happier lives. Over the past decade, The Healthy Mummy has helped mom lose over 3 million pounds and gain body confidence!

As part of these celebrations, The Healthy Mummy is releasing a AMAZING new and improved Diary and Wellness Journal for 2021. It's much more than a newspaper! It literally contains everything you need to ACHIEVE YOUR GOALS in 2021!

2021 Agenda and Wellness Journal

If you really want to make 2021 YOUR YEAR to take control of your health and fitness goals, The 2021 Healthy Mom Diary and Wellness Diary is the perfect planner for the busy mom and will keep you super organized!

It will be your go-to companion for setting and tracking goals, planning your days / weeks / months, providing you with wellness motivation to keep you in total control, and packed with weight loss inspiration and recipes packed with. healthy mummies.

Available in two beautiful designs, you can choose between the dark or bright floral style of this beautiful hardcover book.

"The Perfect Planner and Journal"

In addition to weekly and monthly spreads for organizing Mom's day-to-day life, this handy planner also features weekly and monthly recaps where you can track your monthly accomplishments, reflect on your goals, and encourage mindfulness for the month. to come up.

It also allows for weekly note taking, which means you'll have an accurate record of not only what you did and achieved, but how you felt about it. Having these kind of notes where small and large tasks and goals are recorded will make the trip much more enjoyable.

By making these daily, weekly, and monthly notes a habit, you become more responsible to yourself. It reminds you daily of the "why" of your sanity, which helps you stay focused when life gets in the way of the best intentions. It also reminds you how far you've come!

Filled with healthy mummy recipes

The 28 Day Weight Loss Challenge has over 4000 healthy recipes in the Healthy Mummy app. The 2021 Wellness & Diary features some of the best and most popular seasonal recipes to try all year round. This Rocky Road Superfood is absolutely amazing !!

What else is in the 2021 Diary and Wellness

  • Track all of your weight, fitness and health goals for 2021
  • How to create a motivational board with EVERYTHING that inspires you
  • Guide to better sleep
  • Tips to explode belly fat
  • How to overcome self-sabotage
  • Mindpower and stress management
  • Tips and tricks for losing weight

Make 2021 your year to wrap this amazing wellness and personal journal with loads of plans!

Get your 2021 diary and wellness journal here

rhianpetch_admin
written by:

Rhian petch

Rhian is a busy mom of three from Sydney's North Beaches. With a solid background in writing and research, she is passionate about writing. When not managing content for The Healthy Mummy, she can be found arguing or cooking, usually both at the same time.


Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.

Instead of adopting a radical or all-encompassing approach, try adopting a series of healthy habits and making them an integral part of your eating routine first. As these habits start to become ingrained, you may well find that losing weight and, crucially, maintaining a saine weight become natural to you. And you’ll get to keep on eating carbs throughout.

Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.

If you’re not sure what those vêtements could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and constituer footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.

You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose motivation. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.

“Time and again, personnes say to me that they are disappointed that they have ‘only’ lost a pound in a week, ” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound ( 454g ) of fat equates to around 3, 500 kcal. This means that over the week the pound was lost, they have eaten on average 500 calories less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 kcal – two standard 50g bars of chocolate would do it. However, to eat 500 calories less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb ( 22. 5kg ) over a year – over 3½ stone ! ”

“Often in clinic, if someone wants to lose weight but is not getting a good night’s sleep, I won’t begin by talking about food, ” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.

“The research shows that if people are chronically sleep-deprived they consume more kcal the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your détermination are going dip so you’re less likely to want to prepare a saine meal.

“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep. ”

“If you’re mindful of portion sizes you can say goodbye to calorie counting, ” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.

Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful ( approximately 80g if you have scales to hand ), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product, ” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size. ”

If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad, ” says Hugueniot. “The other half should be protein and carbohydrates. ”

Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun ! If you’re not sure where to start in the kitchen, healthy recipe boxes can be a big help.

“You could try doing your own burgers, ” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef fine you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips. ”

“Snackotage” is a word we just made up ( although it’s probably a trending hashtag by the time you read this ), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.

“Try to make sure you are eating meals at regular times, with saine fruit and veggie snacks in between, and drink plenty of fluids, ” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day. The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 kcal and stick to two a day at maximum.

“Healthier snacks include : fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes. ”

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