By Tamara Brown, M.H.P., L.D., R.D.

   Are you struggling to keep up with your “to do list” and still expecting to get everything done without a wisp of hair out of place? Between the cooking, cleaning, kids, career, spouse, and daily activities, who has enough time in the day to get everything done? And more importantly, who has enough time to get everything done perfectly? Many women find themselves caught in just this predicament, often referred to as Superwoman Syndrome, the idea that fulfilling all these roles and responsibilities well will lead to a lifetime of happiness and balance. Instead, many women find themselves feeling stressed, anxious, fatigued, and depressed. While it may be difficult to find time for self care, making a personal pledge towards balanced eating throughout the day is crucial to provide the strength and energy for all the activities that are important in life.

Food choices have a huge impact on the way we feel and function. Often the more overwhelmed we feel, the more sugar, fast foods, and processed foods we eat. These foods only increase feelings of stress and anxiety. The best way to keep energy levels high and stress levels low is to keep blood sugar levels balanced throughout the day. Rapid changes in blood sugar levels contribute to depression, stress, and sugar cravings. It is critical to prevent the blood sugar high that occurs after eating a snack rich in carbohydrates like cookies or crackers, as well as the blood sugar dip that follows the spike. Often, when we are riding a blood sugar high, we feel energized and ready to tackle anything, but once our blood sugar drops, we find ourselves feeling low, irritable, fatigued, and craving more high sugar foods like candy, chips, and soda. Riding a blood sugar rollercoaster throughout the day definitely does not leave one feeling super!

Eating real food in balance helps put a stop to the blood sugar highs and lows that contribute to feelings of fatigue and depression. Changing eating habits is one step towards feeling less stressed, more energetic, and having better emotional balance. Balanced eating means including real protein such as meat and eggs, healthy carbs like fruit and vegetables, and good fats like nuts and avocado, with each meal and snack. Even a few small changes in your diet can make a difference in stress and anxiety levels. 

Here are a few quick and easy balanced snack ideas to enjoy while on the go:

• a boiled egg with celery and peanut butter
• sliced turkey with apple slices and nuts
• salmon salad on Wasa crackers
• sliced ham on Wasa crackers spread with cream cheese
• cottage cheese with fruit and sunflower seeds

   Balanced eating is one of the most important steps on the path to increased energy, but sometimes we have so much stress in our lives that food alone may not be enough. At times, it can be difficult to turn off the mind and relax at bedtime, which can lead to insomnia and sleep deprivation. Without sufficient sleep, it can be a struggle to get through the day. If you are sleep-deprived, one supplement that helps reduce tension, and calm the mind and body for better rest is magnesium. This mineral is essential for overall health and helps relax muscles, maintain normal heart rhythm, and support healthy blood pressure. Magnesium in the glycinate form is especially beneficial for restfulness and can be taken right before bed in the amount of 400-600 mg to help relax the brain and body for better sleep.

When a packed daily schedule leads to feelings of stress and fatigue, make a commitment to nourish your body with the fuel it needs to stay healthy and strong. Eating real food in balance five to six times per day will help you meet all the demands of daily living. Self care isn’t a luxury; it’s a necessity, and even Superwoman needs self care to be at the top of her game!