I’ve recently been having one of those periods, where you run here there and everywhere. Trying to run a business and complete some projects from my previous business; dance competitions, classes and concerts to drive my daughter to and attend; organising the logistics of a last minute overseas trip.

Yes, one of those periods.

Fortunately,  for me these times are relatively rare but for some of you that’s just called life!

So when your life is full of running around, trying to get everyone where they need to be and by when, and keep everything running fairly smoothly takes a lot of energy.

I wouldn’t be surprised if you feel tired all the time. And see your energy levels resemble a rollercoaster ride.

 

 

Putting energy into things when you’re already tired is like taking money out of an account that is already in the red. You won’t be able to sustain it!

There are many things you can do to increase you energy, and as a nutritionist I focus on what you eat. So what should you eat so you have a more even level of energy throughout your day?

Here are my 9 tips.

Tip 1: eat breakfast.

So many busy mums tell me they don’t eat breakfast! I couldn’t get through half my morning without it. But maybe you simply don’t have time to make and/or eat a healthy breakfast. If that’s the case, I recommend you start making smoothies (here is a great recipe). You can make a large batch, keep it in some bottles in the fridge or freezer, and ‘eat’ on the run.

Or maybe you simply can’t fathom breakfast straight after waking up. Your digestive system may take a little longer to kick into gear. In that case, have some breakfast prepared and take it with you to eat later. Again, smoothies are a great option, also often a bit easier to start with than a full-on breakfast. Or you could make a nice omelette and eat it little by little as your stomach wakes up.

Avoid cereals and anything that contains sugar though, as well as strong coffees or teas on an empty stomach. It will set you on a downward slope, energy-wise, straightaway (despite the initial ‘hit’).

Tip 2: Cut out the sugar

Our bodies have a love-hate relationship with sugar and sugary foods: they love the fast source of energy, but also go crazy when that hit has worn off. Throwing you into an energy dip.

If you feel you crave sugar, try to eat a piece of fruit with some yoghurt instead: the fruit will give you a bit of immediate energy, with the protein in the yoghurt balancing your blood sugar levels. And they give you a good range of nutrients in the process as well.

Tip 3: Eat lunch

For some of you, lunch may not be  easy to add into your busy day. But even if you don’t have a scheduled lunch, it is important to eat around mid day to ensure you have energy for the afternoon (and avoid the 3pm slump). Your lunch should include a good source of protein (chicken, meat, fish -canned or fresh-) and vegetables. Here is a recipe for a quick and easy salad you can make.

An alternative is to have a range of raw vegetables in small pieces with hommus. Snack and lunch in one!

Try to avoid pastas, breads and rice, as your body quickly converts these to glucose, raising your blood sugar level fast, which is then followed by a quick drop, leaving you tired and craving more sugary food.

Tip 4: Have a healthy afternoon snack

Ah that afternoon slump! When my daughter was a toddler I used to love having a snooze to combat it. But how many of us are able to have a nanna-nap? So when the slump hit, we tend to grab something sugary, chocolaty or caffeiny (did I just invent a new word?).

Which may give you a sensation of more energy, but will give you a bigger energy dip after half an hour or so, and make you hungry well before it’s time for dinner. Bringing on a snack-attack.

Instead, eat a handful of nuts and seeds; some vegetable sticks with hommus, or tzatziki; a piece of fruit with some cheese or yoghurt. You should include some protein and healthy fat in your snack, so you don’t feel hungry and you balance your blood sugar levels.

 

Next week I will give you the remaining 5 tips.

If you would like to find out how WHAT you eat and WHEN is affecting your energy levels, and get a personalised report with suggestions on tweaks you can make, take this quiz.