Energy Boosters
Reader question:
Recently I became the grandmother/babysitter for my granddaughter as my son and his wife both work. I am delighted to be able to care for my adorable grandchild; however I am totally exhausted when they take her home. I really need to find natural ways to increase my energy level. Can you help me?
Martha L.
Thank you for your question, Martha. What a privilege and responsibility you have as Grandma-babysitter! Yes, there are several “natural” things you can do to increase your energy level when you are feeling tired which is a normal condition with baby care-takers.
We need sufficient hydration, or like plants, we “wilt” when we do not get enough water. As it is we often tend to overeat when the real problem is dehydration and then we can’t understand why we are gaining weight, which makes us even more tired. Fill a large tumbler with water and ice, adding a squeeze of lemon, lime or orange for a nice fragrant treat and refill as needed until you have your 8-10 (8oz.) glasses a day. Of course you may have your morning coffee, but limit yourself to one or two cups, as the coffee high will be replaced by a fizzling low before you know it. Drinking water will only have a positive effect on your energy stores.
Food Choices
Making the best food choices for energy is an excellent way to deal with a low energy level. Be sure that you are eating nutritious, fresh, health-building foods spaced throughout the day. Don’t be tempted with quick fixing convenience foods. Do not skip breakfast. A nice bowl of old-fashioned oatmeal made with low fat milk, and with toasted walnuts and cinnamon sprinkled on top is a good choice. The whole grain will be absorbed slowly by the body and help keep your blood sugar and energy level stable as will the protein. You might want to snack on either a low-fat cheese stick or some peanut butter with half an apple about mid-morning.
For lunch make sure you eat some lean protein, fresh vegetables or salad and more whole grain carbohydrates. Sandwiches made with “whole grain and seed” types of bread, some sliced turkey, tomato, and lettuce, and even low-fat cheese will give you the nutrition and energy boost you need for the afternoon. Or you might prefer a bowl of homemade, hearty vegetable beef soup with barley and some whole grain crackers in cooler weather.
Assuming that you are working on drinking your water during the day, you may choose to have some green or black tea with your lunch sweetened with a “little” sugar if you must, or xylitol, which is my favorite sugar replacement. It has no after-taste, has been on the market for over 25 years, and is considered very safe (except for pet consumption). It has 1/3 the calories of sugar.
A handful of nuts; almonds, cashews, walnuts, hazelnuts, or Brazil nuts make a lovely afternoon snack providing you with protein as well as vitamins and minerals. You may also be able to catch a short nap when your grandchild does; 20 minutes is ideal, much longer makes you “fuzzy” minded. It was recently recommended in a well-known health magazine that you have a cup of coffee immediately before lying down for an afternoon nap, so that by the time you get up 20 minutes later the caffeine will be in your system giving you the little boost you need for the afternoon. Make sure you have your coffee no later than 4:00 in the afternoon, as you do not want it to affect your sleep at night.
Again, have a nutritious dinner of a fresh salad, salmon or other healthy fish, lean meat or chicken and fresh vegetables, a complex, low GI carbohydrate such as brown or white basmati rice, quinoa, barley, beans or peas. A small glass of red wine with your dinner is fine (and good for your heart), but do avoid mixed drinks which can affect the quality of your sleep. You may have some fruit, low-fat yogurt or sugar free Jello with light whipped cream for dessert.
A leisurely walk and pleasant conversation with your husband or a neighborhood friend followed by some time to relax with classical music or other calming music and a good book before bedtime will usher in a good night’s sleep. Plan to get eight hours sleep each night. Your body heals and restores itself during sleep and needs eight hours to complete its task. Not getting enough sleep might might be contributing to your fatigue.
These tips should make it possible for you to feel and sustain more energy and stamina for your new adventure in babysitting. Bless you and yours with good health and happiness. What a joy to get to experience all the “firsts” in your grand-baby’s life!
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