How is your summer going friends? For you busy moms, are you feeling like you have not sat down in the past six weeks? Summer will do that to you! It’s a wonderful time of year to have special, quality time with your children; however, it also means planning and cooking 3 meals/day, running errands with little people, driving to baseball, ballet, camp, tutoring, play dates, picnics, days at the beach and so much more!
Well, I can relate! I am juggling baseball, gymnastics, brain training, clients, program creation, website redevelopment, trips to the beach and pool, picnics, and social gatherings to name a few. Whew! Feels like I never sit down. Thankfully, over the past 9 years, I have learned several secrets to eating for energy that help me maintain my focus, vitality, and vigor. These secrets keep me feeling great!
There was a time in my life when I ate out, processed food, three times a day and I drank too much wine (back in my pharma sales days). Hard to believe, I know, but it’s true. Honestly, I frequently had low energy and sometimes I felt like I needed a nap to make it through the day (and I had no kids to take care of back then!). But now, my life is a completely different story – people are always asking me where I get my unending energy to manage all that I do, maintain my workout schedule, and still find time to entertain and enjoy the summer.
You can experience that energy too!
Here are my 6 Simple Secrets to Eating for Energy for Busy Moms:
- Eat breakfast. Breakfast is by far, in my mind, the most important meal of the day. Try to start your day with a nutritious protein/fat/fiber combination that will help keep you satiated and energized until your next snack/meal. Avoid starting your day with sugary foods – they will give you that feeling of instant energy but leave you dragging and hungry a couple hours later.
- Drink more water. This is an easy and effective way to maintain elevated energy throughout the day. Buy a beautiful glass water bottle and take it with you – everywhere!
- Use caffeine wisely. Notice I don’t say avoid it completely. Just know your body, how it responds to caffeine, and the appropriate time to drink it so it does not impact your nighttime sleep.
- Eat more greens. This is the #1 food most missing from the American diet. Greens are a powerhouse of nutrition loaded with calcium, fiber, magnesium, iron, folate and more. So many leafy greens to choose from: kale, collards, spinach, Swiss chard, watercress, bok choy, Napa cabbage, endive, arugula, dandelion chiocory, broccoli, turnip greens and mustard greens to name a few. Venture out and try something new!
- Meat in moderation. Skinless chicken, lean turkey, pork and beef are good sources of B12 and tyrosine. Vitamin B12 has been shown to boost mood and improve insomnia while tyrosine boosts good brain chemicals, which can help you feel more alert, focused and energized. Try to limit the red meat to once/week (or less).
- Increase Omega 3’s. Studies show that diets high in Omega 3 fats improve energy. Our bodies don’t make Omega 3’s so we need to eat them – from salmon, sardines, flax seeds, hemp seeds, and walnuts. You may need to invest in a high quality Omega 3 supplement to make sure you are getting enough.
For those of you busy moms who implement these 6 secrets – I’d love to hear from you! Let me know what you are doing this summer and how your energy levels are holding up with all the running around.
And don’t forget to take time for yourself!
Until next time, be well.