5 Energy Boosting Tips for Busy Moms

In the daily juggle to get everything done and keep everyone happy, I find my energy lacking, especially by mid afternoon when its time to head to dance. Sometimes this will be because I haven’t had enough sleep (especially with a baby in the house), and often times it is because I just haven’t eaten well enough throughout the day (or at all). Here are five tips that I am trying to use to overcome the energy slump in an effort to make the most of each day…

1.  Be Prepared: One thing I learnt when I cut out sugar was how important it was to be prepared for those times of day when the sugar craving was most likely to hit. In order to change my habit of reaching for chocolate to get over the mid-afternoon hump, I had to make sure that I had alternative, sugar free snacks ready and waiting. Knowing your own body and recognizing when you are most likely to feel the energy slump can help you to be prepared with a plan to boost your energy level straight back up again.  I keep a package of Chocolate Shakeology in my purse and 1 in my Car.

2.  Eat Well: I need to eat small, regular meals and healthy snacks throughout the day to keep my energy levels normal. I try to always have a good breakfast, including both protein and carbohydrates.  My Shakeology does this job well. I know that if I keep the fridge and cupboard stocked with healthy, easy, appealing snack food choices then I am more likely to eat well through the day. Some of the snacks that I regularly eat are;

• Fresh fruit – I have recently rediscovered bananas after not really being a banana fan for many years!

• Frozen berries

• Hummas and crackers

• Dried fruit

And if I have more time and motivation, or want to involve the kids in the process;

• Fruit smoothies

• Energy bites

3.  Get Hydrated: When I started drinking the adequate amount of water during the day I was surprised to notice how much energy I had.  Even if I feel l more like a Tea to perk me up, I will now drink a large glass of water first and then wait to see if I still need that Tea ten minutes later. And I know that a glass of water and a snack from the list above are much better for me than Tea and chocolate.

4.  Move: Pop the kids in the stroller and go for a walk, turn on some music and dance, head outside and play a good, old fashioned game of hide and seek – our bodies are made to move but our modern day lifestyles often see us spending much of our time being still. Even when it is the last thing I feel like doing, I know that getting outside for a walk and some fresh air is going to perk me up much more than slouching on the couch.

5.  Wash It Away: Having a shower or even just washing your face can provide a refreshing pick me up, and often makes me feel like a whole new woman!!!!

Please note: These suggestions are based on my research and experiences as a Mum, they do not constitute professional health advice.

I Love Farmers Markets

Tips for Shopping at the Farmers Market

I LOVE to shop at our local farmers market.  When I don’t go I kick myself cause I hate paying money for expensive, crappy produce that doesn’t taste good or last at the grocery store.  D

 

In my search for tips on clean eating I came across some tips that have helped me get the most bang for my buck and save a ton of fresh fruits and veggies for my Fam.

1. MAKE A LIST

This is a really basic tip but for me it’s necessary.  I get caught up in how beautiful all the fruits and veggies look and just want it all!  It is possible to come home with too much stuff and end up wasting it.  So make sure you know what you need, and get those things.

2. DO A LAP

Take a few minutes and walk around.  Look at the prices of the items on your list at different stands.  It stinks to pay $2 for a container of Strawberries at on stand and then pass another on where they’re $1.

3. TAKE CASH

These stands won’t take your checks or credit cards!!!  This is a perfect way to set a budget on how much you want to spend.  

4. SHOP EARLY

I always try to get there as soon as it opens.  The stuff that comes off the top of the vendors’ boxes is fresher and less smashed then the stuff that spends the day on the bottom.  Also I am sure to get what I want.  Some things sell out by the afternoon.

5. EAT WHAT YOU BUY

Duh, right?  Remember some fruits and Veggies have a shorter shelf life than others.  Eat these first to avoid throwing them out cause you waited to long.  Your only saving money if you actually use what you buy.

Quick and Easy Breakfast

Hey Guys, so this is my regular routine in the mornings.  I HATE normal breakfast foods so I used to just skip breakfast and not eat until lunch!!!!!!



This is a bad habit and really bad for weight loss and overall health.  Breakfast (and you have heard this before) is the most IMPORTANT meal of the day.  It fuels you and keeps your going for the rest of the day.



Because this is so fast, easy and tastes great!!!!! I have breakfast every morning :)  Enjoy

Clean Eating Meal Prep

Making food from scratch is essential if you want to eat a healthy diet. Homemade food takes time, though. Without planning, it’s hard to stay consistent at serving home-cooked meals. Learning how to meal plan is a necessity if you want to stay sane and keep food affordable. Having a schedule of what you’re planning to eat for each meal and snack will help you save time while sticking to a clean eating diet.

Set a System

I like to plan one week at a time because I consider what’s on sale each week before setting my menu. I usually will Shop and prep on Sundays.  I feel it sets me up for the week.

Those of us who are creatures of habit do well with general guidelines that repeat from one week to the next. For example, you could have Mexican food every Tuesday, pasta every Wednesday, and soup every Friday. There are so many different variations under each of these themes, but it can help guide you as you plug in different ideas.

Plan Meals and Snacks

To make a clean eating meal plan, pick out a variety of foods for each meal of the day. Come up with at least three or four different breakfasts, lunches, dinners, and snacks that you’ll eat throughout the week. Look at what’s on sale and what you have on hand, and try to use up the food that’s already sitting in your fridge. This is more practical and affordable than setting a meal plan based solely on what pops into your mind when you sit down to write the plan. I recently had a head of cauliflower sitting in my produce drawer for a couple weeks. I knew it would go bad soon, so I used that as a starting point for our dinner one night. We roasted it along with some Brussel sprouts.  The fish and potatoes that were also served that night were really an afterthought.

One of the best things you can do for your health is to rotate your meals. This means that you shouldn’t eat the same things day after day, even “healthy” foods. For example, if you eat oatmeal for breakfast 6 days a week, your body will probably develop a sensitivity to oats. By repeating the same small group of foods, people deprive their bodies of nutrients that exist in other foods that they’re not eating. Choose different types of grains, produce, and protein sources to cover your meals from one day to the next.

If the prospect of planning a week’s worth of breakfast, lunch, and dinner seems daunting, start by planning just dinner. It’s easier to “wing it” with breakfast and lunch, but dinner never falls into place by itself. Once you get used to planning your dinner schedule, add in breakfast and lunch. When you plan your dinners, consult your family calendar first. Evenings that are busy with sports or other activities will require a quick-prep meals. If you want to try out a new recipe, save it for a night when you’ll be home without interruptions.

Keep It Interesting

It’s so easy to get stuck in a rut when it comes to creating a clean eating meal plan. I recommend trying at least one new recipe each week. You can find inspiration on Pinterest or your favorite blogs. Cookbooks and magazines can give you new ideas too. I have a board on Pinterest called “Food.” When I see something online that I’d like to make at some point, I pin it on that board so I can come back to it later.

It’s also a good idea to get off the computer and talk to friends and family to find out what meals their families like. When I pick my kids up from school, we often end up on the playground for a while. I chat with other parents there, and the conversation frequently veers toward food (I know – surprise, surprise. . .). I love hearing what my friends are making and what their kids are willing to try. It’s helpful to talk about the struggles we all have in common with putting dinner on the table.

If you have kids, it’s a great idea to have them pick something for the meal plan each week and help prepare it. They’ll be more likely to try new foods if they’re involved in the planning and preparation process. 

Make a Little Extra

I always try to make extra servings of whatever we’re having for dinner. I then freeze the leftovers so I can put them in a future week’s meal plan. After some busy days, the only thing I have time to do is put a defrosted freezer meal in the oven when we get home. Having a well-stocked freezer is essential if you want to avoid the convenience of take-out. Cooking from scratch every night is overwhelming. If you don’t give yourself regular breaks from cooking, you’re bound to throw up your arms and give up on the whole idea. Leftovers can be your best friend.

I know this process may seem overwhelming at first, but it’s so worth it. Having a meal plan in place makes life less stressful, groceries less expensive, and mealtime healthier.