Vitality is something we can all feel with healthy eating.  As a busy working mother of three children I need to be on my A game, everyday.

I love being a mother, soaking up every special moment and living life to the fullest. I love packing my plate with healthy food, healthy eating makes you feel incredible. There are lots of ways to energise yourself so that you are firing on all cylinders.


Power up with a breakfast full of whole foods, protein and fat, which are both essential for energy. A healthy breakfast of the right foods is exactly what your body needs. Homemade almond milk, muesli and low fructose berries make a yummy breakfast.


Get greened up to super-charge your diet and energy reserves. Greens deliver nourishing, drinkable doses of phytonutrients, antioxidants and digestive enzymes to every system in the body, quickly, easily and efficiently. Concentrated green powdered drinks boost immunity, aid digestion, sustain energy, promote mental clarity and enhance overall well-being. Green smoothie packed with fresh low fructose fruit and green vegetables will help energise you.


Sub-optimum nutrition is the most common cause of chronic fatigue.  The main nutrients required for energy production include vitamins C, B complex, iron and magnesium.

The good news is that these nutrients are available from your everyday chicken or salmon salad.

Eat little and often

Eat little and often, choosing from whole foods, unprocessed ingredients, slow-releasing carbohydrates, protein, good fats and snacking on low glycaemic vegetables to help you maintain alertness and balance your blood sugar levels throughout the day. Your digestion rate will improve due to regularity of food intake, and you might find that by dinner time, you’re not having such large meals.

Lunchtime is when your digestion peaks and your body is burning calories most efficiently so make sure you do eat something high in vitamins and protein.

Avoid sugar

Avoid sugar, all refined foods and stimulants such as chocolate and alcohol. If you are going to have chocolate, scientists recommend a very small amount of at least 65% cocoa.


Energise with an adaptogenic herb, which will naturally support the body’s ability to cope with anxiety, fatigue and the aging process. They also rejuvenate and tone the adrenal system, which in turn, promotes the healthy regulation of cortisol (the stress hormone).  Withania, Rhodiola and Ginseng are my special friends (Mouths of Mums highly recommends seeking information and medical advice before taking Withania or rhodiola).


Create a morning energy burst with a few gentle yoga stretches.  This will get the blood pumping and ease your body into the day.

Restorative yoga is a cool way to wind down after a stressful day. Ten-to-fifteen minutes works wonders, gently preparing the body for sleep.

My favourite is Legs up the Wall which feels so good and is easy.  Lie on your back with your legs perpendicular against the wall, close your eyes and breathe deeply for five-to-ten minutes.


Breathe slowly and deeply for a few minutes lots of times throughout the day. Inhale for 5 slow seconds, hold for 5 slow seconds and exhale for 5 slow seconds, hold for 5 slow seconds and repeat five times.  This will give your whole body a feeling of well-being in just minutes, plus a clearer mind and calmer body. Try to practice this several times throughout the day.

Power down

Power down before bed.  Create an electronic sundown to prepare your body and mind for sleep.

Turn off your computer, phone and TV.

Remove the alarm clock, the charging indicator on your cell phone, the DVD clock and timer, etc from your bedroom. Every little bit of light can stop your melatonin levels from rising, which you need to fall sleep and to reach the deep restorative sleep your body requires. If you can’t darken your room all the way, wear an eye pillow.


Fall in love with your life and find the good in every situation. Live it and love it.

It’s not uncommon to for women of all ages to have problems with fatigue, it’s also a good idea to have your iron levels checked by your GP as iron deficiencies are four to six times more prevalent in women than men.

Have you had your iron levels checked recently? SHARE with us below

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  • I’ve been doing some of these- like eating little and often, porridge and fruit for breakfast, vitamins, and it has definitely helped. Haven’t tackled curbing sugar but one step at a time!

    • Good on you!!! Definitely 1 step at a time! To curb those sugar cravings increase the amount of good quality protein you eat throughout the day :))


  • Great post.


  • I’m loving all these comments and good vibes over here at Mouths of Mum!! Have a great day everyone! Nic


  • I must admit I haven’t had them checked recently, I was iron deficient with two of my 3 kids. And honestly after reading this I tend to think I need to take a lot of this advice and maybe make myself a doctors appointment.

    • So glad you enjoyed my article. You are busy with three kids, good on you. There are heaps of yummy real foods packed with iron. As well as other foods to eat in combination to help your body absorb the iron. Have a happy day. Nic x


  • A big yes to breakfast and snacking for energy levels.

    • Good on you! It makes a big difference doesn’t it. Nic


  • I really need to get my iron levels checked out.

    • It so good to know what your levels are. Nic


  • I had my iron tested recently. It’s now within range, but on the low side. Being anemic really has repercussions on your energy levels. Super important to have it checked.

    • Good on you! It is important to have it checked and to be reminded to have it checked. :)

      • If you have a tendency for low iron levels, are you including other foods that help your body absorb the iron? Nic


  • I would like to increase my greens and multivitamins,it can’t do any harm!


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