We’re parents. And, nearly every parent I know battles more than occasional bouts of exhaustion and slumps in their day.
Sure, we might start the day with a little pep in our step, but by mid-afternoon, we hit a wall. Craving a much-needed nap we know we can never take, we end up chugging our favorite caffeinated drink trying to squeeze out just enough energy to get us through dinnertime, our kid’s soccer practice or those last few math problems our kids need help with.
At least that’s how it was for me.
But, that all changed when I sought advice from nationally recognized Registered Dietitian Nutritionist, Rachel Brandeis, whose expert advice has been quoted in such well-known national publications as The Washington Post, USA Today, Glamour, Fitness and Shape Magazine.
What I love most about Rachel’s energy-boosting nutritional tips is that they’re real. Anyone, including busy parents who are always on the go, can make these simple, healthy lifestyle changes and reap big results.
According to Rachel, “The key to ending the day with energy to spare is to make long-term dietary changes to increase your energy from within, not from short-term unhealthy stimulants and food choices that ultimately drain your energy.”
Here’s Rachel’s 9 eat for energy tips to get you through those annoying mid-day slumps:
Eat Breakfast (Even If You’re Not Hungry)
If you’re like most people, you start your day with a cup of coffee. While coffee will definitely give you the energy and motivation you need to get moving in the morning, it delays hunger which can impact your energy throughout the day. It might sound cliché’ and chances are you’ve heard it a million times, but breakfast really is the most important meal of the day. If you’re serious about powering through those mid-day slumps, kick-start your metabolism and your energy with a healthy, protein-packed breakfast an hour after waking. For healthy breakfast ideas click HERE.
Don’t Wait for Hunger Pangs
Take control of those pesky hunger pangs. Don’t allow yourself to get to the point where your stomach is growling and you’re completely famished. In fact, never go four hours without eating. When you do, your blood sugar drops too low and when you do finally eat, your energy will plummet leaving you feeling tired and lethargic. Plus, it’s when we push ourselves to the point of starving that we typically make the worst food choices.
Get Proactive (Not Reactive) With Your Food Intake
According to Rachel, “well-planned is well-fueled.” Avoid reacting to your hunger and plan ahead with a proactive approach. That doesn’t necessarily mean you need to plan out every single meal and snack with precision. What it does mean is that you need to think about what you’re eating and choose your food intake wisely. Salads over burgers, veggies over fries, almonds over potato chips – simple food alternatives that can make all the difference in your energy and overall health.
Pattern Eating is the Key
When it comes to our energy level, when and how often we eat is just as important as what we eat. Pace what you eat throughout the day with three healthy meals and a healthy snack in the afternoon. Give your body a chance to digest your food and avoid eating within two hours after eating a meal, which is essentially grazing.
Also, when you plan meals, always choose a high-protein or good fat food with your carbohydrates. Carbs have a way of filling us up quickly, but they don’t stay with us long. To really boost your energy, keep sugar intake to a minimum, (yes, it’s okay to indulge occasionally), and get creative with vegetables. A good rule of thumb is half your plate at every meal should consist of non-starchy vegetables. (TIP: frozen veggies are just as healthy as fresh!) For 31 quick and easy veggie recipes click HERE.
Pack Your Snacks
When life gets busy and you’re in between meals, it’s all too easy to grab an unhealthy on-the-go snack like chips, cookies, or even candy. To avoid reaching for the energy-zapping salty or sugary snacks, try packing your snacks. Whether you’re heading to the office, running errands in the car or sitting in the carpool line, packs a few healthy snacks to fuel your energy. Nuts, cheese, peanut butter with whole-grain crackers, bananas or plain popcorn are all healthy portable snacks that will keep you energized throughout the day. For more healthy, portable snack ideas click HERE.
Avoid Drinking Your Calories
If you’ve been struggling to shed those few extra pounds, there’s a chance you’re drinking a few more calories than you realize. Grabbing a Carmel Latte’ at Starbucks (who can resist), a not-so-healthy smoothie or a sugary caffeinated drink could be what’s standing between you and your ideal weight and robbing you of your energy throughout the day. Instead, stay hydrated with healthier drinks that will still make your taste buds pop without all the extra calories like water with lemon, unsweetened tea – iced or not, or diluted juices – i.e. 2 oz. juice + 6 oz. water. According to Rachel, the key is to keep drinks at 15 calories (or less) per serving. For healthy, low-cal drinks you can make right at home click HERE.
Watch Your Alcohol Consumption
For a lot of us, a glass of wine, a cold beer or a fancy cocktail with dinner is just what the doctor ordered after a long day. But, what you probably don’t realize is that alcohol is a total energy zapper and depressant, not to mention the fact that it’s packed with empty calories. So, before you grab that bottle of Pinot Grigio, think moderation. And, when you do drink, always follow up with eight ounces of water to avoid dehydration – the main cause of hangovers.
Get Moving
The mere mention of the word exercise is enough to send most exhausted, busy parents running for cover. But, before you cringe at the idea of jumping on a treadmill or doing sit-ups, think motion. A body in motion stays in motion. Instead of viewing it as exercise, simply incorporate activities into your week that you enjoy. Everything from fast-paced walking with the dog and taking a hike with the family to swimming and dancing in the kitchen are all great ways to get moving and shift your energy into high gear.
Forget Fast Food Altogether
When those fast food cravings hit, they’re hard to fight. Who doesn’t love a greasy burger, cheesy taco or salty fries every once in a while? And, even though it’s easy to rationalize your trip through the drive-thru by opting for the healthier options on the menu, the truth is, fast food isn’t your friend. It might be convenient, but fast food won’t do much to boost your energy. Instead, practice healthy meal planning, pack your snacks, stay hydrated and forget fast food altogether.
Enjoy what you eat, move more and be healthy!
~ Rachel Brandeis
Rachel Brandeis has been a registered dietitian for over 20 years. She owns Personalized Nutrition Counseling, a private practice in Atlanta that specializes in weight management, disease prevention, nutrition and pregnancy, and pre-diabetes. She has an undergraduate degree from Emory University and a graduate degree in nutrition. Rachel is past spokesperson for the American Dietetic Association, representing over 70,000 Registered Dietitians to the national media. Rachel has appeared as a nutrition expert in many national print, radio and TV outlets including CNN, NPR, The Washington Post, USA Today, Ladies Home Journal, Glamour, Fitness, Parent’s, Shape and many others. In addition to her media work, Rachel is also a corporate nutrition spokesperson. Rachel resides just outside Atlanta with her husband and two children.