As a business owner, I know how challenging it can be to be constantly juggling a number of tasks at any one time, always running from a to b, and often looking at your never-ending ‘to-do’ list wondering how on earth you are going to get everything done! Whilst we are so busy trying to conquer the business world, it is very easy to let our health slide as looking after ourselves is often way down on the priority list. What you need to remember though is – if YOU don’t look after YOU then nobody else will and if your health spirals out of control then you will be good to no-one!
Do you often find yourself snacking on high-sugar foods or reaching for a cup of coffee to get you through the day?
Have you noticed a few extra kilos creeping on the hips since you’ve been working from home?
Do you get that afternoon energy slump where you feel like you’ve just hit a brick wall?
You’re not alone – this is very common and I hear it a lot from busy women in business.
So what you can do about it…
Here are 5 healthy habits that are easy to implement and can be incorporated into your everyday life immediately.
1. Eat small, regular meals throughout the day that contain some protein as the protein helps to anchor your blood sugar levels so that you get a sustained release of energy throughout the day. Protein foods include eggs, nuts, seeds, yoghurt, beans/ legumes, meat and fish. The other important reason why you need to eat regularly is that your brain NEEDS the fuel. The brain is the only organ in the body that does not store glucose (its fuel) and therefore needs a constant supply of it. This is why when you haven’t eaten you can’t think straight, you get cranky and just feel fatigued.
2. Make breakfast count as what we eat for breakfast sets us up for the whole day. Vegemite on toast or cereal with milk just isn’t going to cut it! These types of breakfast contain no protein and you may as well be giving yourself a spoonful of sugar instead as foods like bread and cereals are highly refined carbohydrates that contain little in the way of nutrients and do your blood sugar levels no favours at all. Good breakfast options include porridge oats with some nuts and seeds, eggs with baby spinach, avocado and tomato, a smoothie with berries, yoghurt and oats, or untoasted muesli with some fresh fruit and yoghurt.
3. Always have healthy snacks to hand because if you don’t that is when you will find yourself reaching for the biscuits or chocolate in the afternoon to give you that boost of energy! Again the snacks must contain some protein as this will prevent your blood sugars from spiking really quickly and then crashing again. Also, if you eat more calories than you expend, then this is where the danger lies. Sitting in front of the computer for hours of end, may use up brain power but it certainly won’t use up all the extra sugar from the box of Tim Tams you just ate! Some great examples of snacks include homemade houmous and veggie sticks, nuts and seeds, a boiled egg, bliss balls (will give you a recipe for these later) or a slice of wholemeal toast with almond butter.
4. Get organised and make a batch of foods one morning or evening at the weekend so that you can freeze portions. By doing this, you are not only making your life easier during the week when you are mega-busy but you are also preventing yourself from the temptation of ordering a greasy takeaway or living on toast for dinner all week! Great foods to make in batches and freeze include dhal, soups, houmous, curries and sauces.
5. Take regular breaks to rest and recharge. This is SO important and essential if you want to prevent yourself from burning out with adrenal fatigue. When we are so inspired by what we are doing and so motivated to get stuff done, we want to keep that momentum going… and going and going and going. But eventually, what happens is that you hit a brick wall and you feel so exhausted, stressed and anxious that you can’t even focus on the small things. Trust me, I know. Whether you take a day off a week, a week off every 3 months or have a strict no-work after 6pm policy – whatever you feel is going to work for you and your business, just do it! Go for a massage, take a walk at the beach, book a holiday, read a book, meditate – that time out to spend time on just you and your wellbeing will go a long way to helping both your health and vitality and your business.
Here is one of my favourite healthy snack recipes that can help satiate a sweet craving and also get you through until dinner time. Hope you enjoy them as much as me!
Choc-Coconut Bliss Balls
- 1 cup cashews
- 2 tbsp sunflower seeds
- 25 Medjool dates
- 2 heaped tbsp raw cacao
- 2 tbsp desiccated coconut
Keep some coconut for sprinkling at the end.
- Grind the nuts and seeds in a food processor until they are like a fine powder consistency and then empty into a bowl.
- Blend the dates in a food processor until they form a paste.
- Add in the ground nuts/seeds to the paste and blend together in the food processor.
- Add in the coconut and cacao, and blend together.
- Check the consistency to see if it will roll into a ball without crumbling – add more dates if needed as they are what bind the balls together.
- Roll into balls with your hands and then roll them in some coconut to finish off (sprinkled on a plate).
This recipe should make approx. 20 Bliss Balls.
Just remember… nothing should get in the way of your health and wellbeing.
The more vibrant you feel and the more energy you have, the more productive and focused you will be, and most importantly – the happier you will be!
Hope you found this post useful, and if you did, please share it with other fellow business women to help keep them happy and healthy too!
Bio for Michelle Sanchez
Michelle is a qualified naturopath and nutritionist, and founder of Vitality Corner, a popular health and wellness blog. Michelle is a passionate and dedicated practitioner who believes that good nutrition and a healthy lifestyle are the key to optimum health and vitality. Her areas of expertise include hormonal health, pre-conception care, natural fertility management, digestive issues, anxiety and depression. For more information, see www.vitalitycorner.com or contact Michelle via email at firstname.lastname@example.org.