Balancing the demands of nursing school can be overwhelming, especially for busy moms juggling family responsibilities. Stress, fatigue, and the need to absorb large amounts of information all pose challenges. Fortunately, effective strategies intertwining nutritious eating and physical strength training can enhance memory, reduce stress, and support overall learning.
The same concept can be applied to moms in the thick of motherhood, juggling household tasks, practice schedules, school activities AND...oh by the way, make sure the bills are paid, pantry stocked, vacations planned and meals prepared. How many times have you heard the words..."MOM!!! I am HUNGRY! MOOOOMmmmm! There is nothing good to eat!" Focus, attention, learning, task switching, mental health ALL play a HUGE role in motherhood just as they do in nursing school.
Going back to school for nursing has given me even more of a disciplined approach to time management, meal planning AND TRAINING. This on top of a pretty "zoned-in" (out of functional NEED) in lifestyle from having two sets of twins.
In this post, we'll explore the strategies I have learned from being in school for the last three years as a mom and the importance of blood sugar balancing meals, the benefits of strength training, hydration, and practical meal ideas to boost your health as you navigate motherhood!
Understanding Blood Sugar Balance
Blood sugar balance is essential for keeping energy levels stable and ensuring peak cognitive function. Unstable blood sugar can lead to energy crashes and decreased concentration, making studying or retaining information incredibly tough.
Choosing meals that maintain steady blood sugar levels can make a significant difference. For instance, meals rich in complex carbohydrates, healthy fats, and proteins break down more slowly than simple sugars, providing a steady source of energy. According to the American Diabetes Association, a meal that combines low-glycemic index foods can reduce blood sugar spikes by up to 50%.
Fiber-rich foods are also critical for blood sugar stability. Soluble fiber, found in oats and legumes, slows digestion and sugar absorption. For example, just one cup of cooked lentils contains around 15.6 grams of fiber, helping ensure consistent energy throughout the day.
Nursing school days are LOooonnnggg!!! Mental energy output is high, stress inputs are high and physical activity is LOW! This requires close attention to detail with regard to meal planning as all 3 of those factors can cause blood glucose to rise in the absence of ANY food from the stress alone! Stay tuned...we are going to share all of the strategies below!
The Role of Strength Training
Strength training is not just about building muscle; it is vital for stress management and enhancing cognitive function. When you exercise, the body releases endorphins, which elevate mood and reduce anxiety. For busy moms, even short bouts of strength training can yield significant benefits.
Research shows that strength training boosts levels of brain-derived neurotrophic factor (BDNF), a protein that supports learning and memory. A study published in the Journal of Applied Physiology found that individuals who engaged in regular strength training had a 20% increase in BDNF levels compared to those who did not.
Even with a tight schedule, aiming for three strength training sessions a week can have a substantial impact. Resistance exercises can easily be performed using body weight, resistance bands, or weights, making it adaptable for any fitness level and lifestyle.
Strength training goes beyond the stress lowering benefit that we relize as moms. It also helps us better maintain posture in the face of deforming activities like sitting for long periods of time say as a taxi driver or standing along the sidelines cheering! Muscle is also a reservoir for sugar and helps us to store glucose in the form of glycogen. When we strength train, especially using tissue stresses beyond conventional formats and say lunge to the side while pressing a weight overhead, we are also training fascia. Training our fascial system along with traditional strength training GREATLY reduces stress which improves our body's ability to have the resources available to regenerate, think, rest, recover and learn. This is why I love using tools like ViPR Pro in my programming with clients as we can improve muscle and fascial strength!
Nutrition Ideas for Busy Moms
Moms often have limited time to prepare elaborate meals. However, planning and preparing easy, blood sugar-balancing meals can streamline mealtimes. Here are some simple meal ideas:
Breakfast 1: Spinach, zucchini, cherries, cauliflower rice, whey protein isolate, psyllium husk powder, ginger and cinnamon for a morning smoothie that you eat with a spoon! Add cilantro or parsley for help with metal detox.
Breakfast 2: Eggs, cottage cheese, Brussel's sprouts, beets and an orange. You can mix it up and do 2 eggs and 3 egg whites if you cannot do dairy. The goal is to start with 30 grams of protein in the morning.
Breakfast 3: Baked chicken, sweet potato, broccoli, avocado and sauerkraut helps you blood sugar stay even all morning with dinner for breakfast.
Lunch 1: A quinoa salad loaded with black beans, salmon, diced bell peppers, and avocado dressing offers a rich source of protein and fiber, helping you thrive during long days.
Lunch 2: Meatballs, winter squash, olives and asparagus. Choose your meatball base. This can be veal, pork and beef or turkey. If you are in a pinch, use dried spices and bake a sheet pan of them. If you have time, add minced onion, garlic, celery, fresh herbs.
Lunch 3: Sardine and tuna salad with iceberg lettuce, chick peas, feta and fermented pickles. Sardines are an excellent source of omega 3 which is very nourishing to our brain and cell membranes. Mash some good quality sardines packed in oil with tuna, adding any vegetables or spices and enjoy.
Dinner 1: Grilled salmon served with roasted sweet potatoes and steamed broccoli offers essential healthy fats for brain health and complex carbs for sustained energy.
Dinner 2: London broil, cooked and cooled potatoes, zucchini and butter. London broil is a lean steak, so marinate it up to 3 days in advance. Buy a large piece of meat so you can use the leftovers for breakfast or lunch! Grass fed butter is an excellent source of butyrate, which is very nourishing to the gut.
Dinner 3: Veggie spaghetti with bean based pasta. Take your favorite jar of pasta sauce and add fresh basil, zucchini, mushrooms, spinach, onion, even carrots! Boost the protein more with some lean beef, lamb or turkey. Serve it over a bean based pasta like Banza to boost your fiber and protein further.
Snacks: Greek yogurt with nuts and a dash of cinnamon or hummus with sliced veggies provide a balance of protein, healthy fats, and fiber, aiding in curbing cravings throughout the day.
Tips:
Have your vegetables steamed, roasted or baked already by the start of your work week.
Mentally map your meals the night before so you know what you will be eating.
Understand your body. If you are starving by mid-morning after eating chia pudding or overnight oats, you know it is causing a spike in your blood sugar and then a crash.
If you have to be out the door by 6:30 AND you workout in the morning, your breakfast should be packed the night before and able to be eaten at your destination OR in the car.
Plan your proteins first and then fill in the gaps with fiber and whole food fats. Roast (protein +whole food fat) with black beans, brussel's sprouts and carrots (fiber).
Pay attention to how your body feels after eating. You should feel satisfied, even energy and not sleepy.
Resting deeply at night is a HUGE key to being able to wake up and train with purpose. Nourishing your body during the day helps improve depth of sleep at night!
The Importance of Hydration
Staying hydrated is crucial for overall health and joint function. Proper hydration ensures your joints are lubricated, which is particularly important if you're incorporating strength training. Dehydration can lead to fatigue, muscle cramps, and decreased cognitive function, all of which can impede success in nursing school.
Moms should aim to drink at least eight 8-ounce glasses of water daily; that's about 2 liters. Foods with high water content, such as cucumbers (95% water), oranges (86% water), and watermelons (92% water), can also help meet hydration needs.
But, hydration does not stop there, minerals matter! You can drink ample amounts of fluid and still not be hydrated. This is why I love using hair tissue mineral analysis with my clients to improve mineral status which improves hydration. Electrolyte powders are a great place to start. Some of my favorites are LMNT and Pickleball.
Navigating Challenges with Smart Choices
The path through nursing school AND MOTHERHOOD has its challenges. However, by focusing on balanced nutrition and integrating strength training into your routine, you can effectively manage stress while promoting your health. Prioritize meals that stabilize blood sugar and develop a structured strength training program that fits into your busy life.
Remember that staying hydrated is also vital for optimal physical and mental performance. Make it a routine to drink plenty of fluids and include hydrating foods in your diet.
By maintaining these essential strategies, you can enhance your overall performance in nursing school and set a positive example for your family about the importance of health and well-being. Embrace these tools as vital to navigating the demands of motherhood and schooling, empowering yourself to thrive during this rewarding yet challenging journey.
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