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Whether you’re a seasoned mom with a minivan and five kids or a first-time parent, we all have one thing in common: feeling like every ounce of energy has been sucked right out of us. Long days and sleepless nights become the norm, and when that happens, it’s tempting to reach for caffeine or your go-to sugary pick-me-up treat. While all of these things seem like satisfying strategies at the moment, they will not successfully sustain your energy for a busy life.
No matter your family size, agenda or the number of diapers to be changed, try these ten foods and tips to gain long-lasting energy—and keep your tank full all day long.
Keeping your blood sugar stable, dark green leafy veggies are a nutrient-packed superfood high in antioxidants, vitamins, minerals, and folate. My top pick of leafy greens includes spinach, kale, broccoli, and arugula. Try adding them to a morning smoothie to kick-start your day!
The importance of adding omegas to your diet can be pivotal. The levels of omegas in salmon help to decrease blood sugar levels, balance and sustain energy and help you feel full longer. Also, research shows that low levels of omegas are linked to fatigue, mood swings as well as depression.
No more low-fat, fat-free foods. We now know those good healthy fats are critical not only for brain health for you and baby but they also help stabilize blood sugar and digestion. When your gas tank is low, reach for an avocado and stuff it with tuna or salmon for a quick boost. Nuts, flax seeds, chia seeds, and sardines all benefit your body by absorbing the nutrients, naturally keeping your energy up from sunup to sundown.
Oatmeal is one of the easiest and most delicious meals! A personal favorite, this superfood contains the healthy type of carbohydrates that are an excellent source of energy. Providing nutrients like vitamin B, thiamine, folate and niacin, oats help metabolize the energy in your body. Plus, you can customize your oatmeal. Try throwing in whatever ingredients you like—sliced almonds, walnuts, fresh berries—for a high-fiber, nutrient-rich breakfast or snack.
An antioxidant powerhouse, berries are low on the glycemic (sugary) food list. Not only do berries help to boost nutrient absorption and maintain blood sugar levels for sustained energy, there are no sugary highs and lows. A perfect snack when paired with a handful of nuts, yogurt or mid-day green energy smoothie, fresh berries are an easy addition to your daily diet.
It can be a challenge in itself to stay hydrated, so it’s time to ditch dehydration. Water is a powerhouse for the body, and your cells require water to work properly. H2O helps to metabolize proteins and carbohydrates, aiding in the release of toxins in the body. This function supports a boosted immune system and in turn, gives you energy.
A great source of iron and protein, grass-fed meat is higher in antioxidants than traditional meat and is high in carnitine—a driver in mitochondrial, fatty acid transfer. It is also much leaner than it’s traditional counterpart, with grass-fed beef having about 50% more omega-3 fatty acids than standard beef.
Easy to cook and a great source of protein, egg yolks have a lot of Vitamin D which helps boost energy as well as strength—something every mom needs. Make hard-boiled eggs for a grab-and-go snack, as a topping on your favorite salad, or add a fried egg to a burrito bowl for extra protein.
Bone broth is trending, but the benefits far outweigh its popularity. From healing gut issues to supporting a healthy immune system, bone broth is good for muscles, bones, hair, skin, and nails. Nutrient-rich bone broth also provides an outstanding source of fat, protein, and collagen. The process of allowing the bone broth to simmer anywhere from 8-24 hours helps fight fatigue and boost energy naturally. Try a sip!
Keeping blood sugar levels balanced is essential. Skipping meals, fasting or low-calorie diets will not help fuel your body for all the energy motherhood requires. Stay supercharged throughout the day by choosing healthy, nutrient-rich superfoods with a good source of fat and protein.
To say the last year and a half was tough would be an understatement. In fact, it will probably go down as one of the most difficult times for our modern generation. In one of the many social polls we conducted during the pandemic, some of you described this time as a sheer “dumpster fire” or “like stepping on a Lego.” And to be honest, I couldn’t agree more.
Luckily, we’ve been able to get back to some form of normalcy in our lives and wellness routines over the last several months. As vaccines became available to the public, wellness businesses welcomed fitness fanatics, haircut seekers, and massage lovers back to in-person wellness experiences. And thank goodness for that—my roots and horrible posture from working from my bed were both getting wildly out of control. This girl needed a good massage and cupping session stat.
If there’s one thing we learned from the pandemic, it’s that our wellness routines are as personal as they are important. During shelter-at-home, those routines looked a bit different. For many, it meant taking a new approach to the “typical” wellness services we count on—I’m looking at you DIY haircuts, at-home waxing sessions (ouch!), and virtual swerking classes.
Now that we can leave our humble abodes to take advantage of in-person experiences again, the word “wellness” has seemingly taken on a new meaning.
Recently, we conducted another one of our famous social polls to see what wellness means to you, our Mindbody community, now that we're slowly but surely getting back to our regularly scheduled programming. We also tapped some of our most influential Mindbody business owners about the ever-evolving wellness landscape.
Here’s what you all had to say.
According to our annual Mindbody Wellness Index, 60% of Americans say they’re more focused on their health and wellness since COVID. Consumers are now realizing they need to take greater care of themselves to optimize and preserve their health. When we asked you on Instagram how important wellness is, a whopping 98% said it was more important than ever. When it comes to how you’re practicing wellness, though, the answers were all over the board. Many of you pointed to journaling, practicing breathwork, and daily workout routines (cycling and yoga topped the list) as being the activities that help you keep your chill throughout the week.
I’m also happy to report that over 50% said you tend to feel more blessed than stressed on a daily basis—which is more than likely a big improvement. Let’s be honest, a year ago I would’ve bet a billion dollars that 99.9% of us knew no other feeling than anxiety—am I right? But even with the stress in our lives dwindling, many of you are still experiencing burnout at the end of a long work week (guilty!). But instead of succumbing to a bottle of wine for relief (please, that was so 2020), you’re unwinding by going to your favorite workout classes—with hot yoga, barre, and Pilates as your faves.
Let’s be honest, we should credit the business owners in this space for helping us reignite our spark when it comes to our wellness routines, right? Thanks to them, we’ve been inspired to prioritize the activities that help us feel our best. In turn, we thought it’d be interesting to learn what wellness means to them—and how that definition has changed over the past eighteen months.
Here’s what they had to say.
“Wellness is living in balance—mind, body, spirit. Highs and lows. It all ebbs and flows and we can navigate it a bit better when we take time to move, breath and remember who we are, and how we are connected to this big, beautiful world.” - Jess Pierno, Founder, Owner, and Chief Inspiration Officer of Yoga Heights
“Wellness is a true balancing of the mental, physical, and spiritual. It has definitely evolved over the years for me—from something that I just thought was about exercising and eating a healthy diet—to also incorporating balancing and healing internally and spiritually.” - Stefanie Patterson, Owner, Indianapolis Salt Cave and Halotherapy Center
“My sense of wellness has evolved from staying healthy and motivated, mind/body/spirit... to being more gentle with myself, less demanding. Accepting my limitations, taking time for resting, and gaining real clarity about what's important. I care less about what people think of me—difficult as a performer and as a business owner with so many demands on me—and more about getting quiet and tapping into the divine source inside of me that helps me discern my next move. In this way, I know my motives are as pure as possible and I'm not getting distracted—not that I don't make mistakes! Those are necessary, that's how we learn!” - Johanna Krynytzky, Owner, Hip Expressions Belly Dance Studio
“My studio name reminds us that we are constantly evolving. The past 18 months have certainly shown us that! Wellness to me means doing your best on any given day to make sure that you are taking care of yourself as best you can. It leads to resilience. Diet, exercise, sleep, a sense of community, and some form of faith. It all matters. Setbacks happen all the time, and every day is a chance to start again. We strive to be 'cheerleaders' for our clients when we sense that things are coming out of balance in their lives. So many have been with us for 18 years and are friends—they are our community and we all watch out for each other.” - Mo Wolfe, Owner and Founder, Evolution Pilates
I think we can all agree that there isn’t one true definition of wellness anymore. To some of us, it means getting that hot yoga sesh in daily, and to others, it means carving out time to treat ourselves to a massage or manicure. As long as you’re actively pursuing wellness—whatever that means to you—you're on the right track.
Our MO has always been about connecting the world to wellness—a term that's seen a lot of change lately. Whether you’re fully embracing the in-person experience or still delighted by the convenience of practicing at-home wellness, the Mindbody app makes it easy for you to book experiences that help you feel like YOU again.