Tips for alleviating and avoiding that oh-so-uncomfortable feeling.
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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.
Since 1992, April has been recognized as Stress Awareness Month. It was established to help shed light on the issues behind stress, teach us how to fight it, and create methods to overcome it. While this initiative has existed just shy of three decades, this year it seems particularly important.
With a year under our belts in pandemic mode—a lot of us had to get creative when it came to keeping our cool. On top of that, everyday stresses didn’t just magically disappear during this time either. Just think about it—have you ever been in a situation that was overwhelming? Maybe you’ve had a looming deadline or a to-do list that seems, well...totally un-doable? If you’ve ever felt you were in over your head, please know you’re not alone—you never are. At one time or another, we’ve all been affected by stress—although each person may manifest it differently. Me? I'm definitely a frequent rider on the "hot mess stress express."
There are many ways to help combat stress—some of us seek out support from friends and family, while others find solace in taking up meditation or unwinding with a relaxing yoga class. Whatever helps you find peace, just keep doing you. But also know we have some resources to help you overcome stress whenever the need arises.
Here are some blog posts that are always available to you when you feel a little stressed out:
When in doubt, breathwork expert and sound healer, Shanila Sattar, always has tips to help ground yourself—especially in times of need. In this blog post, she gives you the recipe for incorporating self-love into your daily routine by encouraging us to ask ourselves these questions: How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love? As we all know, self-love defines and redefines itself for everyone over the years, here are a few foundational tips to think about when easing into your self-love journey.
Yoga Nidra, or “yogic sleep,” is a practice that has been around for thousands of years and it aims to restore the mind, body, and soul through deep, guided meditation. The way it works is like the way a power nap helps one feel refreshed during a particularly exhausting day, except you aren’t technically sleeping. I describe it as a long-form of savasana—anywhere from 30 minutes to one hour. (Real talk: savasana is one of the best parts of practicing yoga, am I right?)
TLDR: I learned that I could conquer stress in a matter of minutes with Yoga Nidra.
Are we safe in saying this last year brought up a ton of emotions the likes of which we did not plan for? The good, the bad, the “unprecedented”—our hearts and minds have been taken on a wild rollercoaster ride, and for many of us, our mental health is suffering. With our minds running in thousands of directions, it’s hard to notice our own needs. Yes, our attention to the goings-on of last year is vital but caring for ourselves is as important as ever. Here are some tips from our favorite yoga instructor, Dani Schenone.
Have you been feeling it? The big emotion floating around the last year is the Big Anxiety. Coupled with the stress of what the COVID-19 pandemic has bought for millions of people, disturbed wellness routines, and worry, we have a recipe to create massive damage to ourselves. Adjusting to the new normal, with social distancing practices in place and adapting to precautions and routines, may be the root of even more anxiousness for many as we’re navigating uncharted territories.
If you've got those familiar feelings of stress and anxiety coursing through your body right now, you're definitely not alone. We get it. Times are uncertain, our mental health is taxed, we're doing what we can to reduce stress and anxiety in general, and relaxation has taken a back seat. It’s no secret that stress is proven to weaken our immunity, so now more than ever, it's important to relax, deal with what's happening, and find the coping mechanisms to help you reclaim your mental health and reduce your involvement in stressed moments. Let's deal with stress and anxiety together and see what we can do to reduce them.
Meditation will change your life if you let it. The pace of our modern life is at least ten times what it was just 10 years ago. Technology improved our lives but also created a more frenetic and stressful pace. If we decided to stop, breathe, and become more mindful, we would reduce stress and experience much more enjoyment in each moment of our everyday lives.
There’s always something to worry about. Whether it’s our career, relationships, dating, or trauma, we go through moments that bombard us with negative thoughts that can make us feel anxious and stressed. Our worries may often define our choices, our view of the world, or ourselves. This doesn’t mean they are faults, flaws, or downfalls—we just need to practice managing them in a healthy way, placing deserved value on self-care. Yoga is only one connection. Check out these seven yoga poses that can help your mind and body when you’re experiencing anxiety, depression, or overall stress.
We’re all guilty of our routines and habits running our lives at one point or another. We’re all guilty of being attached to our schedules and our to-do list. We’re all guilty of running on a loop every now and then. As the energies of 2021 continue to shift, we get to ask ourselves the intentions of why and how we are participating in the places we are participating in, the thoughts we are thinking, the habits we are cultivating, and the communities that we are a part of. This intention and mindfulness process can not only shift our own experiences but of those around us as well.
If you have found meditation to be useful in trying times, right now is an incredible time to also try virtual sound baths to receive the deep sound healing benefits. As many of us are processing a variety of emotions as a collective—stress, worry, fear, anxiety, uncertainty—we can start to cause long-term damage to our bodies, especially to our immune and nervous systems. Giving ourselves self-care in a way that is easy, non-intrusive, and simple, can be the perfect way to help your body restore.
These resources aren’t the only thing we have to help you deal with stress—they’re just the tip of the iceberg. In fact, there are tons of classes available to you on the Mindbody app and through Mindbody Flex to help you reignite your calm whenever you’re feeling overwhelmed. And always remember, at the end of the day, your best is always good enough.