Need for Self-Care

DIET AND NUTRITION

Busy mom realizes need for self-care

By Susan Lynn

As a licensed dietitian and nutritionist, Katrina Springer knows what a proper diet should include. Sticking to it, however, has become more of a challenge and for the first time in her life, Springer is realizing that the more she’s pulled in different directions, the less she’s able to focus on a healthy lifestyle.

Katrina, age 39, says she is the heaviest she has ever been, and it’s clearly not sitting well with her. Mind you, Katrina is the very image of fitness. But as we all know, it’s the image we carry of ourselves that dictates our response. And for Katrina, she equates those few extra pounds with a loss of energy — and that’s not her.

Her first instinct is to place the blame on “baby No. 4.” To be fair, it’s not adorable Finian’s fault, but the circumstances that come with managing four young children, including being responsible for their education.

Katrina’s biggest hurdle is getting enough sleep. Typically, it’s only after everyone else has gone to bed that she has any time for herself. Most nights that includes preparing lesson plans for the next day and some “screen time.” The hours fly by, and Katrina usually finds herself going to bed way too late.

“I know that being sleep-deprived is a big part of my problem,” she said. “When you don’t get enough sleep, it changes your hormone levels so that you are more likely to gain weight and snack. I’m also a stress eater,” she said. “Sometimes when I have a moment to myself, I’ll say, “I’ll just have this little tasty treat,’ even though I’m not hungry. As mothers, we feel like we need to be everything to everybody. I homeschool my kids, get them to their different activities, keep the house in some semblance of order and cook their meals. I know I haven’t been taking care of myself like I should.”

Most young parents can identify with Katrina’s situation. The surprise is that it takes a physical toll.

“I was always in high school and college sports,” she said, a lifestyle she’s more or less continued. The idea that she would have to be purposeful in keeping her weight under control never crossed her mind. The COVID-19 pandemic hasn’t helped. “We all got shut down and that inertia is hard to overcome,” she said. “Making the initial effort is difficult.”

Katrina said the extra pounds “creep up on you. So, when you make the decision to go on a diet or start a new exercise routine it’s easy to get discouraged when the weight doesn’t fall off immediately. For myself, I realize this has been going on for a full year. It could theoretically take just as long to get back to my original weight.”

But it can be done. “For me, a support system is crucial.” Katrina sets aside each evening to walk with her sister, Lisse Regehr. “We don’t go far, maybe a mile. But it’s a chance to catch up, let off some steam if we need to.” She also frequently rides her bike when doing errands.

The Springer family out for a ride. From left, Moira, age 9, Katrina and Finian, age 1, Rohan, age 13, Declan, age 5, and Job.

“That’s the beauty of living in a small town.”

Katrina credits her husband, Job, also 39, as an inspiration. “He’s always supportive of me taking the time to exercise,” she said. “He’s also extremely practical. I tend to set these artificial timelines as to when I’m going to start exercising. And then when that date passes, I’ll set another one,” she said. “Job tells me, ‘Just begin tomorrow.’”

As for diet, Katrina recommends keep only healthy food in the house. When hunger pangs sound the alarm, the go-to foods are hard-boiled eggs, nuts, deli meats, cheese, baby carrots and snap peas. “You’ve got your protein and crunch, right there,” she said.

When stressed for time, it’s tempting to fall back on quick-and-easy meals, “which can wreak havoc on a diet. Time is the enemy to eating healthy,” she said. The workaround is to purchase prepped vegetables. “Fresh or frozen, they are a life-saver.” She’s also a big fan of crock pots where meats and vegetables can be thrown in to cook all day. Eating slowly also helps you not eat as much. For Katrina, extended family dinners with her parents, Mary Ann and Walt Regehr, are a big help. “My parents host us twice a week, which, I know, is just amazing.”

Katrina recommends centering each meal on proteins and vegetables. If you’re still hungry, then add fruit. Save carbohydrates for last.

The easiest way to improve your diet? “Lower your carbohydrate intake,” she advised.

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