Calling all mothers: Thank you for all that you do! You always have a lot on your plate – after all, you have the toughest job in the world! You’re so busy taking care of everyone else, we want to make sure you take care of yourself too!
Tired of being tired? Ready to reach beyond the coffeepot for some real, life-changing, energy-boosting habits that will keep you going strong for the long run? Spoiler alert: these tips aren’t new, and they aren’t shortcuts, but they do work! As an added bonus, I’ve put together a sample 1-day meal plan for you, too.
Staying energized is as simple as: Eat. Drink. Move. Sleep.
Eat. Do it well, do it often. Eating too little causes fatigue just as much as overeating does, so remember to take care of yourself with healthful snacks and meals throughout the day. Start with a balanced breakfast, and then eat smaller mini-meals and snacks that provide healthy protein, complex carbohydrates, and healthy fats throughout the day.
Balanced mini-meals give the body a continual supply of nourishing, blood-sugar-stabilizing energy. Look for healthy carbs and protein from whole grains, fruit, vegetables, milk, yogurt, fish, beans, hummus, nuts, and seeds. These same foods will amp up your intake of folic acid, iron, and other B-vitamins – all are important to keeping the body energized.
1-day meal plan (~1500 calories)
|Breakfast||A full glass of water to start the day, plus your favorite whole grain breakfast cereal, unsweetened almond milk, and a generous handful of blueberries, with optional coffee or tea. (~200 calories)|
|AM Snack||A large apple and a small handful of raw almonds, washed down with tea or water. I try to bring fresh fruit to the office, but I also keep unsweetened, dried apricots in my desk drawer (next to my almonds) just in case. (~200 calories)|
|Lunch||One of our salads with greens and whole grains. Our newest fave is the arugula salad with farro and blueberries. Choose your own dressing or just use a little red wine vinegar or lemon juice. (~350 calories)|
|PM Snack||Choose your favorite vegetable and enjoy with a few cubes of cheddar cheese. I like the Love Beets sweet fire infused snack pack. (~150 calories)|
|Dinner||Make your own sensible meal, keeping it nutritionally balanced and under 500 calories, or choose from ours: all of our Smart & Simple meals qualify. (~400 calories)|
|Late PM Snack||Strained non-fat yogurt (I love Siggi’s), topped with fresh berries, and drizzled with honey. (~200 calories)|
Drink. Because dehydration is a big energy-zapper. Your best bets will be water, tea, and fruits and vegetables with high water content. A good rule of thumb for identifying produce with high water content is to ask: Is it juicy? Is it crisp? Some examples: cucumbers, bell peppers, grapes, watermelon and jicama. I also love throwing plain coconut water into the mix. Drinking black, green, white or oolong tea is not only hydrating but also helps the body perk up because of its caffeine and L-theanine, an amino acid in tea that’s linked to being more alert and calm.
Move. Oxygen and energy from foods is distributed throughout the body through blood flow. Moving more, even just doing breathing exercises, improves blood blow and nutrient distribution. It’s also a great way to get some relief from another energy-zapper: stress.
Sleep. Getting enough is often easier said than done. But supermoms can’t function on an empty tank, so try to get a good night’s rest to help the body rest, recover, and rejuvenate. For the best rest, it may be helpful to avoid eating at least 3 hours before bedtime. Make the last meal or snack of the day something with healthy carbs like bananas, whole grain bread, and peanut butter.