Power Up Parenthood: Energizing Strategies for Boosting Energy Levels

Look, parenting is rewarding and fulfilling, but it's also exhausting AF.

You know you're supposed to 'fill your own cup' before pouring to others but often, parents are left at the end of the day with little gas in the tank. Step away from that fourth cup of coffee, and check out some other ways to boost your energy nutritionally.

Here are my best nutrition tips, designed for busy parents to feel their best and reclaim some energy to chase after their crazy kids.

Start Your Day with a Nutrient-Rich Breakfast:

• When you're prepping lunches, getting people dressed, and running around, it's easy to skip breakfast or grab something quick. This one is a non-negotiable - starting your day with a nutrient-rich breakfast can set the tone for the rest of the day. Opt for whole grains, such as oatmeal or whole wheat toast, which provide long-lasting energy. Include a source of lean protein, like eggs or Greek yogurt, to keep you feeling satisfied and energized throughout the morning. Shoot for 20-30 grams of protein.

Incorporate Superfoods into Your Diet:

• Yeah, they're trendy, but for good reason. Choosing whole foods that are packed with essential nutrients can give you an instant energy boost. Include foods like berries, spinach, kale, chia seeds, and avocados in your meals and snacks. Berries are rich in antioxidants, which help combat fatigue-inducing free radicals in the body. Leafy greens like spinach and kale are high in iron and folate, which are crucial for maintaining energy levels. Chia seeds and avocados provide healthy fats and fiber, promoting satiety and preventing energy crashes.

Stay Hydrated:

• Dehydration can lead to feelings of fatigue and sluggishness, and that ain't cute on anyone. Shoot for at LEAST half your body weight in ounces (150 lbs = 75 ounces) and carry a water bottle with you wherever you go. If you want something cute, go ahead with your Stanley Cup girl. What counts? Sparkling water, water + nuun, flavored unsweetened water (think Hint water) pressed juice, tea, ONE cup of coffee (after that it's veering into the dehydration station). And look, I'm fine with you winding down with a glass of wine or whatever your beverage of choice is, but try to keep it to once and drink a FULL glass of water before and after to reduce hating your life when those kids wake you up at 5:30 AM tomorrow.

Snack Smart:

• When hunger strikes between meals, opt for healthy snacks to keep your energy levels up. Avoid reaching for sugary and processed snacks that provide a quick energy spike but leave you crashing shortly after. Instead, choose snacks that combine protein, healthy fats, and complex carbohydrates. Some great options include a handful of nuts and seeds, Greek yogurt with fruit, or carrot sticks with hummus.

Plan and Prep Your Meals:

• Meal planning and preparation can be a game-changer for busy moms. Dedicate some time each week to plan your meals and snacks in advance. This will help you make healthier choices and avoid relying on fast food or takeout when time is limited. Prepare meals in batches and store them in the fridge or freezer for easy access during busy days. This way, you'll have nutritious options readily available, reducing stress and saving time. Want more help with this? Check out my weekly meal prep subscription here or check out my other recipe resources on my shop page.

Prioritize Protein:

• I mentioned this at breakfast, but it's worth paying a bit of attention. If you're mostly eating carbs all day, protein is a huge powerhouse to maintain energy levels, stabilize blood sugar and maintain muscle mass. Include lean sources of protein in your meals, such as chicken, fish, tofu, beans, or lentils. Protein-rich snacks like hard-boiled eggs, nuts, cheese, or protein bars can also provide a quick energy boost when you're on the go.

Don't Skip Meals:

• Do me a favor, and just don't. Knock it off with that intermittent fasting. You need energy. Skipping meals may seem like a time-saving strategy, but it can lead to a significant drop in energy levels. When you skip meals, your blood sugar levels drop, resulting in fatigue and poor concentration. Make it a point to have regular, balanced meals throughout the day, even if they are smaller in size. This will keep your metabolism active and provide a steady supply of energy.

Prioritize Sleep:

• While not directly related to nutrition, and while you can't always control this one, getting enough sleep is vital for maintaining energy levels. I get it, we all do the revenge bedtime procrastination to get a shred of time to ourselves. Try to go to sleep a bit earlier, even just a few times a week, and don't you dare bring your phone into your bedroom. Establish a bedtime routine that creates a comfortable sleep environment, dim the lights, do something calming like reading and limit caffeine intake in the evening to promote restful sleep.

While it might feel like another thing to add to your plate, I promise that prioritizing even just a few things on this list will have you feeling better in no time. There is no award for the most tired parent, and giving yourself the space to feel nourished and energized is going to make you a better parent all around. Ready? Let's go!

Hassle-Free Meal Prep: 10 Genius Grocery Store Hacks

I know you're here because you want to feed your kids and yourself, nutritious, balanced meals. How are you supposed to manage that on top of work, extracurricular activities, that pile of laundry on your bed, the constant mess your kids keep making and finding time to exist?

Well, I feel your struggle because I too am juggling all those things, and while I don't always nail it, there are a few things that I do to ensure save time and streamline our cooking and meal-prep process to make this easier on myself.

Here are my top grocery store hacks to save you time, money, and sanity when you're feeding your family.

1. Make a Meal Plan: I know it seems like a lot of work, but if you start here and plan what you'll be cooking for breakfast, lunch, dinner, and snacks you'll stay more organized. Write it somewhere you'll see it so you know what the week looks like, or if you are at a loss you can see what your options are for the week. Feel like this is overwhelming? Let me do the work for you - download some of my free resources or sign up for my weekly meal planning program to get a new plan emailed to you every week with everything you need to have a successful week.

2. Write a Grocery List: Based on your meal plan, write a detailed grocery list before heading to the store. Categorize items by sections (produce, pantry, dairy, etc.) to make shopping faster and more efficient, and avoid running to the store for random ingredients and losing your mind.

3. Shop Strategically: Choose a time to go grocery shopping when the store is less crowded to minimize wait times. Opt for larger supermarkets that offer a wide variety of ingredients in one place. If you have the ability and access, get grocery delivery and set it on a schedule so you don't have to go to the store.

4. Embrace Pre-Cut and Pre-Washed Produce: You are too busy to be chopping vegetables all day - save time by purchasing pre-cut and pre-washed fruits and vegetables. If you can afford it, it can significantly reduce meal prep time and make healthy eating more accessible.

5. Utilize Frozen Foods: Frozen fruits, vegetables, and proteins are convenient and just as nutritious as their fresh counterparts and mean when you can't think of anything to make or your fresh options have run out, you can always pull something out of the freezer and throw something together. Look for frozen pre-cooked grains, such as quinoa or rice, which can be heated in minutes in the microwave.

6. Prep in Batches: Set aside a designated time each week for meal prep. Chop vegetables, marinate proteins, and cook large batches of grains or soups. Portion meals into containers for easy grab-and-go options during the week.

7. Invest in Time-Saving Kitchen Appliances: Consider investing in time-saving kitchen appliances like a slow cooker, instant pot, or air fryer. These appliances can simplify cooking and drastically reduce hands-on prep time.

8. Opt for One-Pot or Sheet Pan Meals: These are some of my favorite meals to make because they are so easy. Look for recipes that require minimal cleanup by cooking everything in one pot or on a sheet pan. This cuts down on the number of dishes to wash and saves valuable time.

9. Engage the Whole Family: Involve your children in meal prep tasks appropriate for their age, such as washing vegetables, stirring ingredients, or assembling simple dishes. Not only does it save time, but it also teaches them valuable cooking skills, exposes them to the food, and increases the likelihood they will eat veggies and fruits since there is a lot less pressure than at the dinner table.

10. Prep Ahead for Lunches: Prepare school or work lunches the night before. Portion leftovers into individual containers or assemble sandwiches, salads, or wraps in advance. This eliminates the morning rush and ensures healthier choices are readily available.

Give these time-saving meal prep tips and grocery store hacks a try to provide your family with nutritious meals that make everyone happy and reclaim some of your valuable time because you've got more important stuff to do than be in the kitchen all day, or order takeout every night.

Stress-Reducing Foods: Nourishing Your Body and Mind as a Busy Mom

As a busy parent, you are juggling multiple responsibilities all the time which means, your self-care gets pushed to the back burner. Even worse, feeling stressed AF all the time affects your physical and mental well-being.

Fortunately, one powerful way to manage stress is through the foods you eat. Not only does prioritizing nourishing foods feel good because you're also making sure your needs matter but also incorporating stress-reducing foods into your diet can help your body handle the craziness of your life and bounce back faster.

Here are my top foods to support your body through stressful times:

1. Dark Leafy Greens: I'm not talking about some sad butter lettuce here, we don't have time for that, it's time to level up. Dark leafy greens like spinach, kale, and Swiss chard are rich in magnesium, a mineral known for its calming effects on the nervous system. Magnesium helps regulate cortisol, the stress hormone and promotes relaxation. Add these greens to salads, smoothies, or stir-fries for a nutritious boost.

2. Berries: This one shouldn't take a lot of convincing because berries are delish! Take your pick- blueberries, strawberries, and raspberries are all packed with antioxidants and vitamin C. These nutrients help combat the damaging effects of stress on the body. Enjoy them fresh as a snack, blend them into smoothies, add to a salad, or sprinkle them on top of yogurt or oatmeal.

3. Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel) or plant-based sources like chia seeds, flaxseeds, and walnuts, can help reduce stress and promote brain health. Omega-3s have been shown to support cognitive function and decrease inflammation, benefiting both your mind and body. If you're not eating enough of these foods, I typically recommend an Omega supplement because the benefits are just too great. This is my favorite and pretty affordable.

4. Complex Carbohydrates: Repeat after me. No. More. Demonizing Carbs. Complex carbohydrates like whole grains (oats, quinoa, brown rice) and legumes (beans, lentils) provide a steady release of energy and boost serotonin production. Serotonin is a neurotransmitter that contributes to feelings of well-being and happiness. Incorporate these foods into your meals to stabilize blood sugar levels and support mood regulation. Also fiber = happy gut. Happy gut = happy brain.

5. Herbal Teas: Sipping on herbal teas can provide a soothing and calming effect. Chamomile tea, in particular, has been used for centuries as a natural remedy to promote relaxation and reduce anxiety. Other herbal teas like lavender, lemon balm, and passionflower can also help alleviate stress and improve sleep quality.

6. Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, pumpkin seeds, and sunflower seeds, are excellent sources of stress-fighting nutrients. They contain magnesium, vitamin E, and healthy fats that promote brain health and reduce stress levels. Be that weird lady with nuts in her purse, don't be shy.

7. Dark Chocolate: I can't live without it and neither should you (assuming you like chocolate that is) Eating dark chocolate (70% cocoa or higher) can have mood-enhancing benefits. Dark chocolate contains flavonoids, which have been associated with lower stress levels and improved mood. Enjoy a square or two mindfully, savoring the rich flavor and reaping the stress-reducing benefits.

Taking care of your nutrition and prioritizing your health means you're a better you. It means you can take care of your family and manage daily challenges. By making this decision to focus on your health, you'll also have a greater sense of calm and well-being to combat the stress you know if inevitable when raising tiny humans.