| We all recognise that eating nutritious foods is crucial | | | | wheat.. Eating a diet too low in protein isn't usually a |
| to maintaining high levels of energy and brain power. A | | | | concern in industrialised countries, but it's important to |
| healthy diet helps us keep fit and arms us against | | | | understand that proteins are not stored in the body |
| diseases and viruses. However, as for several other | | | | and should be taken daily. |
| things, busy mums tend to place their needs last and | | | | About Iron: Tiredness, fatigue and a decreased |
| forget to maintain a daily healthy diet. This creates an | | | | immune system can sometimes be connected to |
| even greater issue for work at home mums, especially | | | | diet-related iron deficiencies. Work at home mums |
| when they work around their young kids. Our children | | | | simply don't have time for these! If you have concerns |
| can take up all our focus while they're up and about, | | | | concerning your iron levels, see your doctor. If you |
| and when they go to sleep or are not home we | | | | have low iron levels which can be addressed through |
| typically take the opportunity to get some work done | | | | diet, ensure that you consume iron-rich foods on a |
| and do house chores. Our heads are full with | | | | daily basis, such as wholegrain cereals and breads, |
| schedules, work commitments, our children's education | | | | meat, poultry, fish, dark-green leafy vegetables, raisins, |
| and health, household planning (and the list goes on), | | | | nuts, seeds, beans, peas and lentils. Remember that |
| and we occasionally have to thank our stomachs for | | | | Vitamin C assists with iron absorption, so include fruits |
| shouting out that we are hungry, otherwise we | | | | and vegetables rich in Vitamin C. |
| sometimes wouldn't remember to eat! I am sure some | | | | About Sugar: Sugar can give you an energy boost, but |
| of you can relate! I am not an expert in diet and | | | | can bring back down your energy level even lower, |
| nutrition. I believe however that sometimes taking even | | | | and slow your brain down too. If you crave sugar, |
| the simplest recognised health-promoting steps will help | | | | what you actually need is a low-GI snack. Wholegrain |
| mums achieve greater results, and feel healthy, | | | | and oat-based snacks, nuts and seeds, orchard and |
| focused and empowered. So with the risk of repeating | | | | stone fruit, bananas, dried apricots, baked beans, |
| what everybody knows, here are some important yet | | | | freshly popped popcorn, and low-fat yogourt are all |
| easy dietary facts you need to follow to help maintain | | | | examples. My best trick for work at home mums to |
| a healthy body, mind and spirit! | | | | beat the sugar habit is this: don't keep high-sugar foods |
| About Carbohydrates and the Glycaemic Index: | | | | in your home! If they're not within reach, you'll have to |
| Carbohydrates are the preferred supply of energy for | | | | settle on the healthier choice. |
| your body. They are rated against the glycaemic index | | | | About Fruit and Vegetables: You have most likely |
| (GI) consistent with how quickly they get absorbed and | | | | heard the magic formula by now: two serves of fruit + |
| bring up the blood glucose level. Low-GI carbohydrates | | | | 5 serves of vegetables every day. This simple formula |
| help you to reach and preserve the energy you need | | | | is so powerful, it helps prevent cardiac disease, cancer, |
| to perform at your best, making you feel fuller for | | | | obesity, and assists with cholesterol, blood pressure |
| longer (hence reducing the sugar cravings and linked | | | | and digestive regularity. Work at home mums usually |
| sugar-intake habits!). Work at home mums should | | | | make sure that they include the right quantity of |
| include the following low-GI foods in their diet plan: oats, | | | | veggies and fruits in their kids' diet throughout the day, |
| bran, barley, soy-derived products, beans, fruit, milk, | | | | but forget their own. When you take the time to |
| pasta, lentils and grainy bread. Plenty of vegetables, | | | | arrange fresh fruit and vegetables for your children, |
| fruits and leafy greens. Higher GI-foods like potatoes, | | | | make extra for yourself to eat throughout the day. |
| highly refined grain products and concentrated sugar | | | | About Legumes: Legumes, such as soybeans, lentils, |
| should be taken in moderation. | | | | kidney beans, and chick peas are great brain foods. |
| About Protein: Protein is also a source of energy for | | | | They are also a great substitute for meat when |
| the body, though accounts for only a fraction | | | | served along cereals or pasta, providing protein, |
| compared to carbohydrates. Most significantly, proteins | | | | vitamins and fibre. They're versatile and easy to |
| play an essential role in growth and repair, as well as | | | | integrate in your diet, which is handy for work at home |
| metabolic, enzyme and chemical processes. Proteins | | | | mums! You can add them to soups, salads, |
| can be found in meat, fish, poultry, eggs, dairy products, | | | | sandwiches, pasta, casseroles and stir fries. |
| seeds, soy beans and other soy products, nuts and | | | | |