In celebration of Women's Health Week, we're delighted to bring you a special guest blog by one of our valued Farmbox customers, Carmelle Robinson. Carmelle is a holistic nutritionist and mum of two, based in Gippsland where she runs her clinic, Vitality Holistic Nutrition. Committed to women's health and no stranger to a busy life, Carmelle brings you this guide to help energise women in all walks of life. She offers both in-person and online consultations, ensuring that her wealth of knowledge is accessible to everyone. Enjoy the read!
Unlocking Boundless Energy: Nutrition Tips for Busy Women
By Carmelle Robinson, BHScNutMed
In the whirlwind of our daily lives, energy is the currency that keeps us going. It's the vitality that fuels our ambitions, the vigor that propels us through challenges, and the spark that ignites our passions. Yet, in the relentless rush of modern existence, the pressure and expectations that society throws upon women, we often find ourselves grappling with fatigue, seeking that extra burst of vitality to survive the day.
The answer to unlocking boundless energy might be easier than you think – it resides within the very food we eat. As a Nutritionist with a passion for women's health and a mother of two very energetic little human beings, I know that every woman needs to read this blog.
We’ve all heard the saying, ‘Food is fuel’. This term is a simple yet powerful concept that emphasises the fundamental role of food in providing the energy necessary for our bodies to function effectively. Here's a quick explanation:
Just like a car requires fuel to run, our bodies require energy to perform various functions. This energy is derived from the food we eat. Our food also contains calories, which are units of energy. When we eat, our bodies break down the components of food into simpler forms that can be used to produce energy.
After digestion and absorption, the nutrients from food are transported to cells throughout the body. These nutrients are then converted into adenosine triphosphate (ATP), the energy currency of cells.The energy we get from food is essential for physical activities such as walking, running, and lifting objects. It's also crucial for brain functions like thinking, decision-making, and problem-solving. Without adequate energy from food, our bodies and minds can't function optimally.
In a nutshell, the food we consume is our primary energy source. It drives every single process in the body, so without it, our body slows down and starts to feel run down. Sound familiar? Let me show you some simple ways to increase your energy levels, to get you thriving, not just surviving.
Balance your meals: Carbs, protein, fats
Every time you sit down to eat a main meal, ensure you have a source of protein, complex carbohydrates & fats on your plate.
When it comes to building our diet for energy production & stability we need these three macronutrients. A balance of these three ensure that you
a) keep fuller for longer; and
b) consume more mircronutrients that are required for energy production.
- Sources of Protein include:
- Meat, seafood, lentils, quinoa, legumes & eggs.
- Sources of Healthy Fats
- Omega 3 Fatty Acids cannot be made by the body and we only get them through food!
- Good sources of Omega 3 include fish, seafood, walnuts, brazil nuts, flax & chia seeds
- Other beneficial sources of fats include avocados, almonds & olive oil
- Sources of Complex Carbohydrates
- Aim for low GI, whole grain, unprocessed grains like oats, buckwheat, brown rice, quinoa
- A wide variety of different coloured fruit & vegetables
My favourite simple meals that contain these macronutrients include salmon sushi bowls, burrito bowls and nourishment bowls.
Eat breakfast
Breakfast is the most important meal of the day - why? It sets your blood sugar up for the day, which in turn provides you with the energy you need to get through the day (and avoid that 3pm slump!)
The same guidelines apply for breakfast as I have mentioned above.
My favourite quick nourishing breakfasts include:
- Toast with nut butter & banana
- Toast with avocado, fetta & a fried egg
- Porridge cooked with chia seeds & LSA, topped with berries
- Full fat yoghurt, muesli & fruit of choice (berries are my personal fave!)
- Zucchini slice
- Smoothie
Eat more & eat regularly
A question I frequently ask my female patients is ‘Do you feel satisfied with what you’re eating throughout the day?’ Satiety is important and if you’re not feeling satisfied, or full after eating you may not be eating enough. 80% of the women I see in my office are not eating enough food. Food is fuel for the body, and if you want enough energy to get through the morning rush to get to school drop off, then pilates, then running around to the supermarket, back home to do the house work, off to school pick up, afternoon crazies with the kids until dinner and then once they're off to bed, you most likely go to the gym and do some weight training.
Many women admit they are so busy during the day they either
a) forget to eat, or
b) just eat their kids scraps & leftovers.
That’s not enough! Not eating enough not only prevents you from producing enough energy, but it also makes you cranky, gives you brain fog & your body ends up running on adrenaline (which is not what you want!). Not eating enough is like using a 5ml dropper to squirt fuel into your car at irregular intervals through the day. You wouldn’t get far.
Every woman has different caloric needs (and no I don’t recommend count calories) BUT you should always tune in and listen to your body. If you’re feeling tired, hungry, cranky, struggling to keep up with the day and/or you’re binge eating at some point in the day - it might be because for most of the day you’re eating the caloric requirements of a toddler.
Stay hydrated
I don’t have to remind you all that water is an essential element for the body. The body cannot survive without water. The recommended daily intake differs depending on who you speak to, but it also changes depending on a person's physical activity, climate, medical needs etc.
The average woman requires 1.8-2.5L of water per day. It increases if you’re pregnant, breastfeeding and if you sweat a lot.
Don’t forget that caffeinated drinks are diuretics, meaning they encourage the body to get rid of liquid, and make you wee more. If you drink a lot of caffeinated drinks, I recommend you drink 1 for 1. A cup of coffee in the morning? Have an extra glass of water on top of what you would normally drink during the day.
Struggling to drink enough water?
- Buy a fancy drink bottle and carry it everywhere with you.
- Keep a bottle in a spot that you walk past frequently, and everytime you walk past take a sip
- Have kids? When you see them take a sip, you take 2 sips.
- Drink herbal tea (non-caffienated)
Snack smart!
Being prepared with snacks can make a world of difference to how you get through the day if you’re feeling tired. Your body will want sugar and carbs, which is fair enough! Sugar and carbs are the quickest form of energy for your body as they are broken down quickly and absorbed quickly. The problem is the energy they provide are also short lived, so you get this instant boost of energy, but you’ll crash soon after. My tip is to add protein and/or fats to your snacks. Like I’ve mentioned above, protein and fats take longer to digest which means they slowly release energy, which lasts a lot longer.
For example, rather than just having a piece of fruit like an apple - bring a container of peanut butter to dip your apple into. Rather than just yoghurt on its own, add a scoop of low sugar muesli that has nuts and seeds in it. Rather than a bar of chocolate, prepare one of my favourite snack slices (link) that tastes just as good.
Bliss balls and protein balls are also a great snack to have prepared, as they are quick to make and you can carry them around with you in your bag during the day, or keep some at work in your desk drawer.
I also love to make my own trail mix to keep at my desk. I’m absolutely obsessed with dark chocolate covered pumpkin seeds, so I add those along with some mixed nuts (almonds, macadamias, pecans, pistachios) and sometimes even pretzels to my mix. Trail mix doesn’t have to be boring, it just needs to contain protein and fats.
At the end of the day, nutrition is the first thing you want to look at when it comes to your lack of energy - as it is the simplest to address. However, if you’re already applying my tips above and still looking for more energy, it’s also worth looking into other possible causes:
- Sleep - are you getting enough?
- Exercise - physical activity helps the oxygen move around our body which helps us to feel energised. Not to mention the endorphins released.
- Stress - Our stress hormone cortisol puts a big strain on the body. Too much stress can put us in constant fight or flight mode, which drains the body rather than serves it.
- Blood testing - Women are more susceptible to Iron deficiency than men, due to our monthly period. But it’s also worth investigating vitamin D, B12 & folate and Thyroid.
- Lifestyle - consider that maybe the energy you’re using is draining you. Do you have too much on your plate?
- Gut Health - the food we consume relies on digestion and absorption in out digestive system. If this process is faulty in some way, the nutrients that we use for energy from our food is not adequately absorbed.
By opting for balanced meals, staying well hydrated and snacking wisely, you are setting yourself up for sustained energy throughout the day. By nourishing your body with the right foods and making nutrition and integral part of you life, you’re not just increasing your daily energy, you’re also enhancing your overall well-being.
You’re taking control of your vitality and steering toward a brighter more energetic future! One where you can keep up with your kids, your grandkids and be the woman who holds the secrets to limitless energy.
With gratitude,
Carmelle Robinson, BHScNutMed
Closing Thoughts and Where to Find Carmelle
If you found these tips helpful and want to delve deeper into improving your nutrition and well-being, Carmelle is here to help. Based in Gippsland, her clinic Vitality Holistic Nutrition offers both in-person and online consultations. You can connect with her on Instagram, Facebook, or directly through her website.
Stay empowered and energised!
- Your Farmbox Team