The smiles are kicking in over here at Baby Irishman HQ. And just in time as we’re going somewhat cross-eyed with the sleep deprivation.

I’ve learnt not to look at the clock or pay too much attention to what time it is. And definitely not to count how many hours of sleep I have or haven’t had. The clock-watching makes me so stressed that even when I have the opportunity to sleep, I can’t sleep because I feel so much pressure to fall asleep and take advantage of the window. Isn’t the brain a funny thing? Unintentional self-sabotage in full force!

For a long, long time after I qualified, waaaaay back in 2004, I thought nutrition was the answer to all ills. Over the years I finally came to appreciate the roles of exercise, stress management and sleep too. I like to think of health as a jigsaw — it just doesn’t work brilliantly unless all the pieces are present. But that’s a bit depressing if one of the pieces is simply missing.

When I’m teaching nutrition classes, I often ask people to take an honest look at their priorities. Clients will often say, “I don’t have time to cook” or “I don’t have time to exercise”. In those instances, I ask them to say it differently. Instead, “Cooking is not a priority for me right now” or “Exercise is not a priority for me right now”. Because ultimately, that’s what we are saying when we allow life to get that way. We DO all have time, but we just may not be able to prioritise it. And if we are not prioritising it because we’re watching too many episodes of something on Netflix, then that feels uncomfortable and we are likely to make some changes. But if we are not prioritising something — say, exercising — because of something like exam revision, caring for elderly parents or injury, then we are more likely to be OK with the trade-off (just so long as it’s temporary.)

In the instance of sleep, it’s not that it’s not a priority for me right now, rather that this gorgeous tiny human will not allow very much of it. I’m OK with that because it’s temporary (I hope) but it does mean that I try and step up the things I can control in an effort to compensate. In this way, although a piece of the jigsaw is still missing, the rest of the picture is pretty darn good. And sometimes that just has to be enough. I have a little sign on the wall at home that says “Life doesn’t have to be perfect to be wonderful”. It’s a good reminder not to get too stressed about things that are simply out of my hands!

What I can control at the moment is my nutrition, and I’m trying to step it up with some super-healthy breakfast options. Last week we discussed “everyday superfoods” — making the point that you don’t have to buy things that are complicated or expensive to get amazing health benefits. To help myself — and you — I put together a quick list of healthy breakfasts that pack in the superfoods. Give them a whirl and join me in a healthy start each morning.

1, Elevated oatmeal

If all you can do is rip open a packet of instant oatmeal, fine. The oats will still provide plenty of fibre that helps to lower LDL cholesterol. Just make sure you avoid the sugary options! If you have a little more time, then make your own using larger whole oats (more fibre) and add in some Linwoods ground seed mix (baking section at Miles) for extra protein, fibre and good fats. Add a dash of cinnamon as you cook it and some vanilla essence too — both of which add flavour without adding sugar. For a little sweetness (and antioxidants) top with a handful of berries (defrosted frozen is fine) or a small portion of chopped dried fruit (am loving medjool dates right now!) Note that oatmeal is quite carb-heavy so best for active days v lazy days.

2, Eggs any way

Eggs are packed full of brain-friendly nutrients and protein. They are cost-effective and easy to rustle up quickly. If you have absolutely no time in the mornings, then make a batch of frittatas in a muffin tin and just reheat quickly in the microwave. Otherwise a veggie omelet would be an amazing start to the day — just skip the cheese and have salsa and avocado on the side. Scrambled, poached, boiled — all these are good options too. Just try and avoid frying unless you steam fry.

3, Protein smoothies

You don’t need an expensive protein powder. You can add protein to smoothies by adding ground seeds (Linwoods mix, as above) or ground almonds. You could also add a teaspoon of nut butter. These are much lower on the protein than powders, but if you also add another dose of fibre (oats or spinach, for example) this helps to steady sugar release in the same way that protein would. Keep your fruit portion to 1.5 cups max otherwise you will overdo the natural sugars. And easy on the banana! Choose mainly low-sugar fruits such as frozen berries and frozen peaches.

4, Salmon on toast

This is by my side as I type! For toast, go as healthy as you can. I have the Genius triple-seed gluten-free option. If you aren’t gluten-free, just pick something that’s packed with wholegrain such as the Ezekiel brand. Top with smoked salmon, the Ducktrap roasted smoked salmon, leftover grilled salmon or even tinned salmon. All are great options for protein and omega 3. I usually add a little avo or guacamole too.

5, Holy Crap parfait

Instead of layering yoghurt with granola (which is often carb-heavy with added sugars) try the Holy Crap cereal instead (in the gluten-free section at Miles). You need only about two tablespoons total and it’s great layered with yoghurt and grated apple or berries. It’s packed full of fibre and omega 3 and gives you a dose of protein too. For yoghurt, try and go organic or pick an option that at least says growth hormone free. And choose plain v flavoured to avoid unnecessary sugars. Enjoy!

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Somorjay Burns, BA Hons, Dip ION, BNTA, is a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in England. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda