As a busy mum I know you can easily put your tiredness down to daily busyness of work and kids but one of the first things to check is what have you been fueling your body with.
We can all feel sluggish and tired at times but what if your just plain exhausted? Are you on the caffeine, sugar, wine cycle, which leaves you feeling wired but tired?
Before we even get into my favourite foods for energy let's check on your hydration situation. Being dehydrated is super common and the number one easy fix that can give you your mental clarity back
- Keep track of your water intake; aiming for 1.5 - 2litres a day.
- Always start your day with 500mls of water with either 1 teaspoon of ACV or lemon juice to kick start your digestive system.
Stress and fatigue often go hand in hand so one of the most common foods that people crave is carbohydrates which can lead to blood sugar imbalances especially if they are high in sugar and refined starches. Going for wholegrain foods helps to slow down the release of sugar but also contains B vitamins which are essential to the Kreb's cycle for energy production. High protein foods are great for their amino acids which are precursors for neurotransmitters synthesis, these are our happy hormones.
My top 5 foods for boosting energy
Overall you should be aiming for a wholefood diet...one filled with vegetables, fruit, healthy fats, quality protein and wholegrains.
These are a whole protein source which means they have the full array of amino acids that we need. They also contain approximately 4 grams of fat which gives us energy we need. Check out my delicious Smoked Salmon Egg Cups in my ebook "easy gluten-free dairy-free energy boosting snacks"
2. Nuts and Seeds
A small handful of mixed nuts and seeds is the ultimate snack on the run that every mum needs in her handbag. A mix of protein and essential fatty acids and vitamins is perfect to keep you full and boost the energy cycle. Especially brasil nuts as they contain selenium which supports the thyroid which in turn helps with your metabolism.
3. Chia seeds
Chia seeds are an amazing as they may be an excellent source of prolonged energy thanks to carb content, healthy fats, and filling fiber. How about a Carrot "cake" chia pudding for an epic afternoon snack.
4. Sweet potato
These complex carbs help sustain a slow release of energy while providing us with a great source of fibre (to keep you regular), vitamins such as vitamin C, A & B6. They are great for feeding our gut bugs and keeping our digestion healthy which all important in the production of energy. Try Sweet potato & coconut bites
Loaded with heart healthy monounsaturated fats and various vitamins and minerals like potassium, these are great for our health and energy. Try with proscuitto on a rice cake or guacamole and vege sticks or on wholegrain sourdough toast with egg (my favourite!)
By always eating a variety of wholefoods you benefit from the range of macro-nutrients (protein, healthy fats and carbohydrates) and micronutrients (vitamins, minerals and antioxidents) that keep us healthy and energised.
If you feel like you already eat healthy but are still struggling with fatigue, book a free discovery call with me and let’s chat!