A healthier you

Claudia Bruen is a qualified nutritionist. She first became interested in nutrition following the diagnosis of an allergic condition. Having tried all the options provided by her GP for a number of years, she decided to embark upon a thorough analysis of her diet and lifestyle by a recommended nutritionist. After tests and dietary changes, she felt a big change in her quality of life as well as in her allergy so she decided to train as a nutritionist herself at the Institute for Optimum Nutrition. She works with individuals and companies, offering advice on issues such as how to improve worker absences through diet and increase mental alertness during the day. For more information, visit Nutrizest.co.uk.

Workingmums.co.uk asked her for some tips on how to balance good nutrition and a hectic lifestyle to help working mums bounce into the new year with a bit more energy.

WM: What should busy working mums do to ensure they keep fit and have enough energy to face the day?

CB: Many people, especially mums, experience lack of energy and fatigue. Difficulty getting up in the morning, the afternoon slump and general lethargy are all too familiar symptoms that many people take for granted and assume to be ‘’normal’’. But life can and should be better than this! To help the body maintain adequate energy levels, It is very important to keep the amount of glucose in our blood-stream at a fairly constant level. If it drops too low we have insufficient energy for our cells to function properly and if it rises too high it can be toxic to the body. Unfortunately the stress of the modern lifestyle and diets high in sugar and stimulants can artificially raise blood sugar levels making it hard for the body to control and putting us on an energy rollercoaster throughout the day.

Eating little and often and choosing natural, organic, whole foods that release energy slowly, along with the following dietary guidelines, can help keep energy levels constant through-out the day:

- Always have breakfast in the morning, this helps to keep energy levels stable through-out the day.

- Cut down on refined carbohydrates like white bread, rice and pasta and choose the wholegrain versions. Refined food is low in nutrients and high in calories and converts to sugar in your body which in excess stores as fat.

- Consume more fibre and complex carbohydrates- fibre slows down the release of sugars from foods, thus avoiding blood sugar fluctuations. It also protects against excessive insulin secretion and helps to lower blood cholesterol.

- Avoid foods you are sensitive to: foods to which we are sensitive can drain our energy, regardless of their protein or fibre content. This may be because they act as stressors on the body.

- Protein slows down digestion and so the release of sugars from foods. This helps to maintain constant blood sugar levels and energy for longer. It is important, therefore to include some good quality protein at all meals.

- Cut down on stimulants like tea, coffee, chocolate, alcohol and cigarettes as they disturb blood sugar resulting in fatigue and rob the body of vital nutrients. Green tea is excellent alternative, the caffeine is negated by the effects of L-theanine, which stimulates alpha wave activity in the brain resulting in improved mental function and focus.

WM: Many women get home late from work and then eat late after putting the kids to bed. They also often don't have much time for a lunchbreak. How can you ensure you don't end up going to bed full and then potentially having problems sleeping?

CB: It is best to eat at least four hours prior to going to bed, where possible, in order to ensure proper digestion and try to relax when eating and chew food thoroughly. Avoid eating when tired, upset, late at night or in a hurry as this impairs digestion and can result in tummy aches and upsets.

Cut down on stimulants in the evening as much as possible like tea, coffee, chocolate, alcohol and cigarettes as they cause a temporary energy high and rob the body of vital nutrients. Peppermint tea is very good for settling the stomach and aiding digestion or chamomile and lemongrass are very soothing and relaxing in the evening.

WM: How can you avoid reaching for high-cholesterol snacks and caffeine that give you a quick energy boost?

CB: Eating little and often of the right kinds of foods helps to keep you fuller for longer and help to curb the temptation to reach for the unhealthy snacks and treats we tend to crave when our energy levels are dipping.

The key things to ensure are:

- Make food an ally: get passionate about great quality food! If you think of food as a friend that provides essential nourishment to your body and brain, you may enjoy eating the foods that keep you healthy and feeling good.

- Eat regular, small meals: eating several small meals a day and snacking helps to regulate blood sugar levels - so you stay more energetic and alert. Plus, you won’t get too hungry and, as a result, will be less likely to have cravings.

- Stay hydrated: we often mistake thirst for hunger! Drink 1-2 litres of water a day to prevent dehydration and the empty stomach feeling that makes you reach for foods you don’t really need.

- Eat foods as close to their natural state as possible, these are full of nutrients essential for good health. Cut down of packet or canned food that contain additives and are low in nutrients.

- Cut down on refined carbohydrates like white bread, rice and pasta and choose the wholegrain versions. Refined food is low in nutrients and high in calories and converts to sugar in your body which in excess stores as fat.

WM: If you just grab at snacks on the go, is that giving your kids the best messages about nutrition?

CB: It is really important for children to learn about optimum nutrition from an early age. This exposes them to many different foods and builds positive reinforcement for future food choices.

Teaching kids to sit down and relax during meal time will build a positive foundation in their early life, especially true in those children who are restless or hyperactive. Eating smaller regular meals is the message to teach children, especially a good breakfast within 1-2 hours of waking rather than going for several hours without eating.

In many cases of hyperactivity, nutrition can be very helpful, numerous studies have shown hyperactivity symptoms may be closely linked to specific foods and artificial substances. Common food intolerances along with certain food colourings, salicylates, sugar and caffeine are all implicated in hyperactivity. It is also important to eliminate nutritional deficiencies such as low zinc and omega-3 essential fats as these may worsen symptoms.

WM: There has been research suggesting the children of working mums are more likely to be obese. Do you think that is the case and how can you avoid the tendency to give in to demands for snacks when you have limited time?

CB: Firstly, I think it is important not to vilify working mothers who are trying their best to juggle work and home life. Obesity is becoming ever more prevalent in the UK as a whole due in part to our adoption of a fast food, on the go, culture.

In respect to the findings you mention, the research indicates children whose parents work tend to eat high calorie, low nutrient ready meals, rather than healthy home cooked meals. Children are more likely likely to skip main meals, and instead fill themselves up on chips, chocolate or sweets.

The key to ensuring a child eats an adequate diet is to provide healthy options for them at home whilst reducing the number of unhealthy options they can get hold of in the home. If the parent adopts healthy eating habits, a child be encouraged to follow their lead. Keep offering fruit and vegetables in a variety of ways, as children are more likely to eat what is familiar to them. Never assume your child dislikes a particular fruit or vegetable. The next time it is offered to them, they may decide to give it a try.

WM: You work with women who have problems balancing work and life issues. What is the most frequent question they ask you?

CB: Each person is different and has individual requirements, however, the most common types of things I am asked is surrounding increasing energy levels and reducing stress. Childhood immunity is also a common topic as children tend to pick up bugs and viruses and how to keep them healthy.