Celebrating International Women’s Day with Energy & Vitality

As we move into March, we have the chance to celebrate International Women’s Day on the 8th March which is celebrated globally to celebrate the social, economical, cultural and political achievements of women.

I have the privilege to serve my community of women in a healthcare capacity and have supported 100’s of amazing, bright and successful women in regaining back their sense of self and wellbeing.

My mission is simple:

To inspire and lead woman to transform their health, energy, and vibrancy to live life to their fullest potential.

So on this very important month were we celebrate women all over the world, the one thing we need as women to continue shining our light and brilliance into the world is our energy force.

The stresses and pressures of modern life have left many of us feeling exhausted, overwhelmed and with little time or energy to take care of ourselves. Now our bodies are beginning to pay the price.

Sure, that chocolate bar or cappuccino might make you feel great for, ooh, about five minutes, but after that quick high wears off, you’ll crash and burn and feel even more drained.

So, what’s the secret to long lasting energy and keeping sluggishness at bay?

Simply follow these 7fatigue fighting actions to put a spring back into your step.

1. Eat a nutrient rich diet:

The first step to boosting your energy is a healthy, nutrient rich diet. Your body needs nutritious food as fuel to work efficiently.

So that means filling up on lots of protein and whole grains, which take longer for your body to break down, ensuring you have a consistent dose of energy throughout the day.

Eating protein (meat, fish, eggs, dairy products, tofu, lentils, chickpeas, beans, nuts and seeds) is also a great way to stabilise blood sugar levels. Pair this with leafy greens and cut back on starchy carbs (white potatoes, white pasta,
white rice and white bread) for a new, improved energised you.

2. Don’t fruit bomb your snack time:

When we’re trying to be healthy, it’s easy to think that knocking back tons of fruit will do us a world of good. But while you need some naturally occurring sugar in your diet (as opposed to the dreaded ‘added sugar’, which is in EVERYTHING), fruit bombing yourself at snack time could actually make you more tired. This is because the older we get, the harder it is for our bodies to break down the fructose in fruit, which, unmetabolised, stays in your system and slows it down, making you feel lethargic.

To avoid this, pick one piece or serving of high water content fruit, like watermelon or blueberries.

3. Invest in Super Foods:

Your body uses the sugar, known as glucose, in the foods you eat for energy. Think of it as fuel that keeps your body moving throughout the day. So, making healthy choices and investing in superfoods won’t just help you lose weight and keep it off, it’s vital for regulating blood sugar levels. When your blood sugar is going up and down like a yo-yo, you’ll know about it, as you’ll be feeling lousy, exhausted and emotional.

Not good.

Foods containing plant chemicals called flavonoids – and in particular quercetin have been shown to help regulate blood sugar levels, and consequently energy levels. Flavonoids are found in apricots, apples, blueberries, pears, raspberries, strawberries, cabbage, onions and tomatoes. Quercetin is in onions and green apples. They can also enhance the effect of vitamin C, one of the most important vitamins in managing stress.

Lignans are antioxidants that help neutralise the free radicals produced when you’re under stress. Flax and sesame seeds contain the highest levels, but lignans are also found in cruciferous vegetables like broccoli and cabbage, asparagus, apricots and strawberries.

4. Know which vitamins support your energy field:

Some vitamins and minerals are particularly useful when you want to boost your energy levels, because they help you get a handle on stress. And as anyone feeling stressed out will know, emotional exhaustion can be just as crippling as physical tiredness. As well as making you feel low, anxiety and depression drains your energy and affects your sleep patterns, making you feel more tired when you’re awake. Counteract the fatigue by stocking up on the following:


whole grains, cereals, brewer’s yeast, almonds, miso, liver, milk, fish, sprouts, green leafy veg.


brown rice, beans, nuts, seeds, avocado, celery, apple, pineapple.


nuts (especially almonds and peanuts), seeds, olive oil, green leafy vegetables, wholegrains (like brown rice and wholemeal bread).


cherries, red peppers, kale, parsley, broccoli, Brussels sprouts, watercress, cauliflower, cabbage, strawberries, spinach, oranges, lemons, mangoes, asparagus.

5. Swap energy drainers for invigorating herbs:

Want to feel more energised? Brace yourself – it’s time to ditch the coffee, diet coke and energy drinks. Caffeine taxes the adrenals – the glands which produce hormones that help the body control blood sugar, burn protein and fat and react to the stressors in life (the big and the small).

Instead invest in some ashwagandha, an Ayurvedic herb, which helps us handle stress better by cutting back on the adrenaline the body produces and reducing the fight or flight response we get when we’re anxious.

It is also known to help relieve depression (a big drain on energy), stabilise blood sugar and reduce inflammation.

Try 600 – 1,000mg twice daily for fast results.

6. Get Moving:

Yes, we know, having a workout is often the last thing on the to-do list when you’re run down and low on energy. Sticking to a regular exercise routine is one of the easiest ways to beat fatigue and feel full of beans.

When your body becomes more active, internal mechanisms like metabolism and blood flow speed up.

It’s as if you’re waking your body up from the inside! Getting your heart rate up also helps produce those lovely endorphins, the happy hormones that trigger a positive feeling in the body.

7. Prioritise Sleep:

It’s obvious, right? If you haven’t slept well, you’re going to be tired. And when your sleeping patterns are out of whack, it puts stress on the adrenals, which can lead to brain fog and more serious health problems. Sleep is when the body restores itself and produces melatonin, which sets the circadian rhythm (your internal body clock), so aim for seven to eight hours a night if you can.

If you’re struggling to fall or stay asleep, filling up on foods with melatonin can help. Add bananas, pineapples, rice and oats to your diet. Introduce a bedtime routine to calm the mind ready for sleep – that means switching off all electronic devices ideally an hour before bed, practice some meditation, write down any worries so they won’t keep you awake or read a few pages of a good book. You’ll soon find your eyelids getting heavy and you’ll drift off into the Land of Nod.

If you feel you’re doing everything right and yet you’re still exhausted, I’d love to help to get your life and your health back on an even keel. There can be many reasons why you’re struggling to get through the day. I work with clients just like you to get to the root of the problem and help them put in place the diet and lifestyle changes they need to experience a real breakthrough in their health. I warmly invite you to book a free health and energy review with me to discover the first steps you can take to get back on track.

Recipe: Almond & Apricot Energy Bars (makes 16 bars)


  • Olive oil, for greasing
  • 75g almonds
  • 100g mixed seeds
  • 250g rolled oats
  • 8 medjool dates
  • 100g dried apricots
  • 20ml maple syrup
  • 150ml water
  • 2 tbsp coconut oil, melted


  • Preheat the oven to 180oC. Grease and line a 20cm x 20cm square baking tin. Chop the almonds, then scatter over a baking sheet with the mixed seeds and oats, and roast for 20min, turning occasionally.
  • Meanwhile, de-stone and roughly chop the dates and apricots.
  • Place the maple syrup, almond butter, dates, coconut oil and 150ml of water in a small saucepan over a low heat. Gently heat for 10mins, mashing the dates with the back of your spoon, until you have a sticky sauce.
  • Tip the oats, seeds, almonds, and apricots into a large bowl and pour over the sauce mixture. Coat everything in the sticky sauce.
  • Pour the mixture onto the baking tin, using a back of a spoon to press into an even layer.
  • Bake for 15 – 20 mins, or until golden, then cut into portions.