Keep your energy up all day

In general, refined starchy or sugary carbohydrate foods are easily digested and rapidly absorbed into the bloodstream to provide a quick rise in blood sugar levels. This can be useful when you need immediate energy, but not great when you need stamina to get through a busy day, as blood sugar levels tend to fall rapidly too. Lower blood sugar levels associated with what we know as “the crash” can result in fatigue, sleepiness and poor concentration – and as we know from experience, that’s the last thing we need as parents.

High fibre whole grains and less refined carbs tend to be digested more slowly, producing a steadier rise and more sustained blood sugar response, and providing more sustained energy. Protein-rich foods combined with small amounts of good fats tend to take longer to digest and can also help you feel fuller for longer.

Large, heavy lunchtime meals can result in poor energy later in the day. Opt for lighter meals at lunch to avoid that mid-afternoon slump, especially if you plan on spending the rest of your day sitting in a boardroom or at your desk.

Don’t underestimate the impact of good hydration on your energy levels. Water is the main component of blood, and is needed to transport nutrients to our cells and to remove waste.

As a broad guide, aim to drink 6 to 8 cups of water a day, but adjust your water needs according to factors like your activity levels, body size, and climate.

Caffeine can be a great help when you’re in need of a quick and delicious pick-me-up, but it’s important to remain conscious of its effects on your blood sugar levels. Try to consume caffeine earlier in the day, especially if you’re caffeine-sensitive, as too much will impact your precious sleep. And it’s not just coffee intake that we need to be mindful of – remember to be aware of caffeine in foods like dark chocolate, cola beverages, energy drinks, and herbal teas like green tea.

This is a great way to prevent dips in your energy. Listen to your body and pay attention to your patterns. When are you usually most hungry? When do you usually battle with particular cravings? At which point in the day do you suddenly become uncontrollably peckish? Plan your meals in advance to prevent you from making impulsive choices when hunger hits. Also, make sure your snacks are practical and convenient to eat if you’re on the run. A few nuts with dried fruit are often enough to see you through until your next meal.

Whether your sleeping patterns have had to change to match that of your infant, or if you’re only managing to sleep a couple of hours a night, remember that the quality and quantity of your sleep will have an obvious impact on your energy levels. Also consider the effect of alcohol, caffeine, blue light from computer devices, and exercising late in the evening, on your sleep quality.

It may not be easy to get it all right all the time, but we always have room to try to look after ourselves a little better. Burn-out is real, and exhaustion is almost inevitable as a parent, especially when you’re also juggling your career, relationships and the many stresses that pop up in between.

First prize would be to develop a healthy, regular eating pattern that contains a sensible balance of whole grains, vegetables and fruit, unsaturated fats, fish, lean meats and dairy. This will go a long way in supporting optimal energy levels all day – and in the long run, that means a more balanced and manageable lifestyle for you as a busy parent. If your energy levels are unusually low, however, be sure to consult with your doctor to make sure there aren’t any underlying medical causes at play.

 

Need some inspiration for delicious, balanced meals? Have a look at these delicious breakfasts, snacks, drinks and salads: 

SWEET QUINOA COOKED IN ALMOND MILK

MIXED BERRY SMOOTHIE BOWL

BREAKFAST SMOOTHIE

BLUEBERRY CHIA SMOOTHIE

MUSHROOM AND POTATO FRITTATA (from Taste.co.za)

DATE, OAT AND COCOA BALLS

OAT, DATE AND COCONUT MUFFINS

 

Dips for raw baby veg/ wholegrain crackers from Taste.co.za

HURRIED HUMMUS

VEGAN CASHEW NUT CREAM DIP

From Taste.co.za:

FLAKED HOT-SMOKED TROUT, AVOCADO AND SALAD

WARM LENTIL SALAD WITH COUSCOUS AND VEGETABLES

WARM "KABBOULEH" SALAD

SUMMER TOMATO, BEETROOT AND LEMONY RICOTTA SALAD

The views, thoughts and opinions expressed in this article/post are those of the author and do not necessarily reflect the official policy or position of Woolworths or any of its affiliates, directors, officers, employees and/or advisers.

 

JOIN LITTLEWORLD NOW FOR EXTRA BENEFITS