When you hear the word nutrition you automatically think diet and restriction BUT I say “Ditch the diets and eat for energy” so you can be a woman and mum who is productive and kicking ass in all aspects of her life.
When you start eating food to serve you, you soon recognize what saps your energy and what increases your energy.
I am not a nutritionist, but I do know that 80% of my energy comes from what I eat and it helps my mind focus and stabilizes my moods. I’ve learnt over many years that I am in total control of what I choose to eat and fueling my body with fresh food makes a significant difference to my life. When I do this for the majority of the time, I feel GREAT (and I totally still eat the cupcakes and pancakes I make with my daughter). When I spend larger chunks of time indulging (like Christmas & summer which is a conscious choice) I can feel my body asking me for a break after a while.
These are my 7 nutrition staples that allow me to eat freely, no diets, while listening to my body:
Proteins are the building blocks of our body. Very simply put, protein is made up of amino acids with are used to create our hormones and antibodies. It also builds and repairs muscles and organs, and is burned as energy.
My go-to is protein in the morning. It gives me energy, keeps me satiated for longer, and helps regulate my moods. We will all agree that a moody mum is not what we generally want.
2. Eat regularly for more energy and happiness
This balances your blood sugar which keeps your moods in check.
My go-to is to having 50% of my plate filled with veggies. Any veggies. They give me the vitamins and minerals my body needs, they are easy to digest and filled with water. By using a variety of veggies and colours, I know I’m probably getting a good balance of what I need.
Creating meal plans can assist with regulating your meals. Pop onto my blog to get some tips on how to create a quick and healthy meal plan.
3. Would I feed my child this?
On a regular basis? Would my child flourish, grow and give her the energy she needs to be a happy, strong and vibrant child? I keep it simple by mostly eating food that isn’t premade. I can’t always stick to this though; life happens and I do throw a meal in the microwave, eat pizza and snacks. But, what I do is stick to good ol’ whole foods 80% of the time.
4. 12-hour window
It does our bodies wonders to give it a little break from digesting food. It can go and do other important things that need to be done. I keep the later night snacking to a minimum. I’m also not a fan of early morning breakfasts, so I stick to coffee and then have breakfast around 09:00 – 10:00. But, if you love to eat first thing in the morning, avoid eating late and see how you feel.
5. Hydrate, hydrate, hydrate
Our bodies like to make us think we’re hungry when we are actually thirsty. Remember to have some water handy, and when that little “I’m hungry” nagging starts, your body may be telling you you’re thirsty more than hungry.
6. Use tech or just an old school journal
If you’re questioning how nutritious your food is and whether it is serving you, why not track what you eat. There are some amazing apps to help track what we’re munching down on. I’m NOT saying count your calories. I’m saying a food journal can help track what you’re eating (with no judgement) and how you’re feeling. This may help you make choices that serve you better. So, if you’re not feeling great, adjust what you eat by making small changes and see how your mood and energy are affected. Keep in mind your hormones and monthly cycle, but a journal will help you pick up your rhythm there, too.
7. Sleep critical for mums who want more energy
Sleep is the one key to almost everything. For that reason, get rest to allow your body to digest, repair, create and do the wondrous things it does.
I would like to say that I’m a very real mum and woman. I’m not perfect and I don’t get it all right, and I’m not striving to be that Instagram picture-perfect mum. I’m striving for energy, happiness and stable moods. This, in turn, will allow me to achieve more, relax more and be more fulfilled. Nutrition, for me, is a cornerstone in this. If some of the things that work for me, work for you, then I’ve been able to help one more mum on her journey.
P.S. When you’re ready here are a few ways I can help…
- Download my free meal planner and save yourself hours and reduce your mental load.
- Subscribe and listen to my Healthy & Thriving Career Mums podcast all about health, habits and mindset for busy mums.
- Join our Healthy Thriving Career Mums community. The No.1 free group for career mums who want to build healthier habits and thrive.
- Get ‘The Busy Mums Guide To Healthy Habits’ – my e-book to help you build healthier & sustainable habits to thrive in 90 days.
- Do you need more support & accountability with your habits? I can help you with my 1-2-1 coaching.
** Disclaimer: The Content of this blog is not intended to be a substitute for professional health or medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding your health