5 Tips to Beat Mom Fatigue: A Holistic Nutritionist's Guide
Ever felt as if you're continuously running on empty, or just completely wiped out? Trust me, I've been there too. As a mom to two wild boys and a passionate holistic nutritionist specializing in mom nutrition, I understand the struggle.
I can recall those days as a new mom when I felt so freaking exhausted that even a Starbucks venti couldn't revive me (back when Starbucks and Dunkin’ were my fuel…I know better now!). It seemed like I was constantly running on fumes, endlessly tired.
But what if I told you, it doesn't have to be this way for working moms or stay at home moms?
Just imagine waking up each morning feeling refreshed, full of energy, and ready to take on the day, chaos and all! Imagine being able to keep up with your energetic kiddos without feeling perpetually weighed down by mom fatigue.
Sounds pretty fantastic, right?
Today, I'm here to tell you that a life free from constant tiredness is entirely possible. Being a holistic nutrition and health coach for women, I am thrilled to share with you five science-backed strategies that can help kick mom fatigue to the curb and seriously rev up your energy levels. These nutrition for moms tips can set you on a path to a healthier, more vibrant life, and contribute positively to generational health.
Kickstarting your day with a green energy smoothie is not just a wonderful way to begin your morning, but it's also a game-changer for your overall well-being and mom nutrition.
These healthy green smoothies are magic due to their nutrient-dense ingredients. Brimming with vitamins, minerals, and antioxidants, these smoothies are designed to provide a significant energy boost and combat mom fatigue.
The Base
For the base, I use frozen fruit…usually frozen organic berries a half of a frozen banana (I always have a bag of frozen bananas in my freezer…I take a bunch and peel them, break them in half and then put them in the freezer for either my kids to much on or for our smoothies). And then I use either water, unsweetened almond milk or raw milk (we get milk from a local farm every week), organic orange juice, or a combo of the two.
The Greens
But honestly, what makes these great are that you can throw in any kinds of greens that you have on hand!
The primary ingredients in these smoothies should be green leafy vegetables, like spinach, different types kale, spirulina, and sometime I even throw in microgreens, which are incredibly rich in iron, an essential nutrient for energy production.
This is a KEY part of nutrition for moms. Iron aids your body in producing hemoglobin, a protein in red blood cells that transports oxygen from your lungs to all parts of your body. When your cells receive more oxygen, they function better, and you feel more energetic.
Clean Protein
Adding a scoop of your favorite protein powder to the mix of spinach and kale can give your smoothie an extra kick.
Protein plays a vital role in building and repairing tissues, creating enzymes and hormones, and serving as a critical building block of bones, muscles, and skin. Starting your day with a protein-rich meal is essentially fueling your body to keep going throughout the day and keep your blood sugar stable!
Here's a simple green energy smoothie recipe you can whip up in minutes:
blend a handful of kale and spinach
one ripe banana for natural sweetness
a scoop of your preferred protein powder (I personally love using organic pea protein as a health coach for women)
and a cup of unsweetened almond milk or raw milk
If you want to add a superfood punch, sprinkle in some chia seeds, hemp seeds, or flaxseeds for extra fiber and omega-3 fatty acids.
This smoothie not only energizes but also aids in digestion and supports brain health.
The beauty of these smoothies is in their versatility. You can customize them to your liking. Add fruits like blueberries or strawberries for added antioxidants, or even a spoonful of almond butter for healthy fats.
The key is to experiment and find the combination of ingredients that you enjoy and gives you the energy boost you need.
2. Eat A Protein-Packed Breakfast
Did you know that getting enough protein in your breakfast is key to combating mom fatigue and great for mom nutrition since it can really set you up for a day filled with energy?
Protein isn't just a nutrient, it's a powerhouse that helps keep your blood sugar levels nice and steady, warding off those pesky energy slumps that hit around mid-morning.
Let's get a little science-y for a moment. Proteins are made of amino acids, the little guys that build and maintain your body's cells. They also help in making enzymes and hormones.
When you eat protein, your body takes its time to digest it, unlike simple carbs that are quickly processed. This slow digestion keeps your blood sugar steady, providing you a nice, long-lasting energy supply.
So, how can you fit this in your daily routine? As a nutritionist and health coach for women, I recommend starting your day with a protein-packed breakfast. One of my favorite options is high protein cottage cheese egg bites loaded with colorful veggies. This meal is not only rich in protein, but also filled with a rainbow of nutrients from the veggies.
Another breakfast I love is a bowl of cottage cheese or unsweetened Greek yogurt topped with nuts and berries. These are loaded with protein, and the nuts add a healthy dose of fats and even more protein. The berries bring a burst of antioxidants and a touch of sweetness without sending your blood sugar levels on a roller coaster ride.
I'm all about making dietary changes that tackle your immediate concerns (like feeling tired in the morning), but also contribute to your long-term health. By kicking off your day with a protein-rich breakfast, you're setting yourself up for steady energy levels and overall wellness.
3. Ditch the Crappy Snacks
As moms, we're constantly juggling various tasks and responsibilities, so snacking becomes an essential part of our daily routine, obviously.
Our mom nutrition is lacking here to be honest and it's truly contributing to our dreaded mom fatigue!
However, not all snacks (or calories for that matter) are created equal. Some can cause blood sugar spikes and subsequent crashes that leave us feeling drained and sluggish—hardly what we need in our busy lives! But here's the good news: with a little planning and mindful choices, we can turn snack times into energy-boosting opportunities.
To do this, we need to focus on snacks that are rich in protein and fiber, two nutrients that our bodies need to function optimally.
Here’s where some functional nutrition knowledge comes into play. Like I stated above, protein is vital for just about every process that happens in our bodies, including energy production!
Fiber, on the other hand, helps slow down the digestion of sugars in our food, preventing those dreaded blood sugar spikes and crashes. Plus, it aids digestion and helps us feel full longer, reducing the temptation to reach for less healthy, quick-fix snacks.
So, what does a protein- and fiber-rich snack look like? For a savory option, consider hummus with veggies. Chickpeas, the main ingredient in hummus, are a great source of plant-based protein and fiber. Pair it with fiber-rich veggies like broccoli, bell peppers, or carrots for a satisfying and nutritious snack.
Chomps meat sticks (or Epic meat sticks) are great to have with a cup of fruit.
For those who prefer a sweet snack, a handful of nuts and seeds can be an excellent choice. Almonds, for instance, are packed with protein, fiber, and healthy fats that can keep you full and energized. Pair them with some dried fruit, like dates or apricots, for a sweet treat that also gives you a dose of fiber and natural sugars for quick energy.
The key to smart snacking is always being prepared. Try prepping your snacks at the start of the week or keeping a stash of healthy options in your bag when you're on the go. Remember, the goal is to fuel our bodies with the nutrients they need to keep us at our best. With smart snacking, we can tackle mom-fatigue head-on and keep our energy levels steady throughout the day.
4. Focus on Gut Health
Did you know gut health plays a huge role in our energy levels and overall mom wellness?
Our gut is like our body's "second brain" and it's packed with tons of microorganisms, known as the gut microbiota. They work together to impact everything from our immune system to our mood, and yep, even how energetic we feel.
When our gut is happy and balanced (thanks to amazing mom nutrition fueling our bodies), it's easier for our bodies to digest food and absorb all those great nutrients.
This gives us the mom energy we need to keep up with our busy schedules. But if our gut isn't balanced, we might not absorb nutrients as well, which can leave us feeling tired and run down.
So, what can we do to keep our gut happy?
One great strategy is to eat a variety of different foods. Each kind of food feeds different bacteria in our gut, so mixing it up can help create a diverse microbiota (which is a good thing!).
Try to balance proteins, fats, and carbs, and aim for a colorful mix of fruits and veggies. Each color represents different nutrients for your gut bacteria, so try to get a rainbow on your plate.
Another awesome way to help your gut is to eat fermented foods. Foods like sauerkraut, kimchi, yogurt, and kombucha are full of probiotics. These helpful bacteria can keep your gut microbiota balanced.
Start your day with a probiotic yogurt topped with some fruit and nuts. Or have some sauerkraut with your lunch or dinner. A glass of kombucha can be a tasty and refreshing drink that’s also great for your gut.
Remember, everyone's gut is unique, so what helps one person might not help another. Don't be afraid to try different foods and see how your body reacts. And if you're thinking about making big changes to your diet, it's always a good idea to chat with a nutritionist to make sure you're getting everything you need.
5. Actually Prioritize Sleep
I know how it feels - sleep seems like a luxury you can't afford amidst the chaos of changing diapers, feeding babies, and running after toddlers. But believe it or not, prioritizing sleep can be a real game-changer in boosting your energy and enhancing your overall well-being.
We often overlook sleep in our quest for a healthy and vibrant life. But here's the thing, mama….sleep is just as important as diet and exercise. When we sleep, our bodies aren't just snoozing. They're busy repairing cells, flushing out toxins, consolidating memories, and recharging our energy.
In the deep sleep phase, our bodies release growth hormones that help repair cells. This not only aids in physical recovery but also strengthens our immunity and reduces inflammation. Cool, right?
And let's not forget the REM (Rapid Eye Movement) phase of sleep. This is when our brains get their beauty sleep. It's super important for memory, learning, and mood regulation. So, a good night's sleep is not just about resting, it's about healing, rejuvenating, and gearing up for the challenges of the next day.
Aiming for at least seven hours of quality sleep may sound like a mission impossible when you've got little ones to care for. But here are some friendly tips that might ease the journey:
Keep a Sleep Schedule: Try to hit the sack and rise at the same time every day. This helps set your body's internal clock and improve sleep quality. Plus, it's a win-win if you get the little ones into the routine too!
Make Your Bedroom a Sleep Sanctuary: Make your bedroom a dreamy oasis for sleep. Keep it dim, quiet, and cool. If need be, pop in earplugs, put on an eye mask, or use a white noise machine. This can also help your kiddos get a good night's rest, especially if they're rooming in with you.
Be Mindful of Your Evening Munchies: Keep an eye on your evening snacking habits. Stay away from heavy meals close to bedtime. Your body needs time to digest before you hit the hay.
Limit Caffeine and Alcohol: These can mess with your sleep rhythm. Best to have your coffee fix in the morning and keep alcohol to a minimum.
Dim the lights in the evening: This gets everyone’s body calmed down and ready for sleep. I ditch the overhead lights around dinner time and either keep on low accent lights, or put my red lights on (I got these red light bulbs on Amazon) and we love having them in our bedroom!)
Take a magnesium supplement!: This is a game-changer! If you prefer capsules (and struggle with constipation) this brand and magnesium type are great. And if you want a fun magnesium drink powder, this strawberry magnesium powder from GutPersonal, called the Miracle Worker is so yummy! Use code BAILEY for 10% off!
And remember, taking care of yourself isn't selfish—it's essential. As the saying goes, "You can't pour from an empty cup." By getting enough zzz's, we're better equipped to take care of our loved ones. So let's put sleep on the front burner and power up for each new day in our amazing journey of motherhood!
Beat Mom Fatigue, Boost Your Wellness
I hope these tips help you feel less fatigued and more energized. Remember, it's not just about surviving motherhood—it's about thriving. As a holistic nutritionist and health coach for women and a mom myself, I know that feeling your best is key to enjoying this beautiful journey of motherhood.
Download Your Free Guide to Healthier Family Meals
If you want more practical strategies for integrating nutrient-dense foods into your daily meals, download my new ebook, "Easy Whole Food Swaps for Healthier Family Meals." It's packed with tips and tricks to help you and your family eat better and feel better. Together, we can beat mom fatigue and embrace a proactive approach to wellness.
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