The Super Smoothie

How you can make a deliciously filling and satisfying smoothie at home (that isn’t full of sugar like the smoothie shop)!

It will keep your blood sugars balanced, your hunger hormones in check, and leave you feeling full for hours. 

The super smoothie is a perfect on-the-go breakfast, or post-workout meal. Honestly, as a busy mom, the super smoothie saves me from eating junk on the go SO often! 

The SUPER SMOOTHIE is full of  veggies, fruits, healthy fats, AND protein. The fat-fiber-protein punch is the winning combo to keep you feeling full! 

Start with about 8 ounces of liquid + a handful of ice in your blender.Then add fiber, fats, and protein

liquid: water, coconut water, green tea, almond milk, coconut milk, or cows milk are great options 

fiber: fruits and veggies are a great source of fiber to help with digestion, balance blood sugars, prevent chronic diseases, and  increases satiety as well.

• try:  veggies like kale, spinach, celery beets, or cucumber

• banana, berries, pineapple, or peaches are great options (try to stick with 1/2c or less!)

fats: fats are ideal for that satisfied feeling, and also provide nourishment for our brains, and help with healthy skin too!

• try: peanut butter, almond butter, coconut oil, coconut butter, nuts, flax, hemp, chia, etc. 

protein: protein balances your blood sugar, which helps you avoid that sugar spike then crash feeling you can get from too-sweet shakes and smoothies. Aim to get at leas 20 g of protein.

• try: whey, casein, egg white, pea, or rice protein.  

 

Are you ready to break up with restrictive diets??

I've been obsessing over & coaching nutrition for the past decade…

But I’m baffled that people are still jumping from restrictive diet to restrictive diet and feeling frustrated with their weight, year after year after year. 

I ESPECIALLY hate that newly postpartum moms are targeted with diets that are not only NOT sustainable, but too low-calorie to provide the necessary energy required for nursing, motherhood, etc.!

My take— I put together a brand new ebook on how you can BREAK UP with the restrictive diets and learn how to work WITH your body toward health + sustainable weight loss WITHOUT giving up food you love, obsessing over counting calories, or feeling hungry. 

 Click below to download the (free!) 19 page ebook full of tips + info to help you break up with dieting, cut the sugar cravings for good. 

5 habits for postpartum moms: mind + body health

The postpartum period is a stressful blur. While I 100% support listening to your body, sometimes we also need to remember to CHECK-IN with our bodies… because when we are so busy focusing on baby, sometimes we don’t hear our bodies until they are screaming at us.

And while I say these are “simple” habits… I know they can feel anything but simple when you’re in pain, exhausted, and holding a crying baby. Do what you can, and remember, this isn’t permanent. Your body is recovering and repairing itself, so don’t forget to tune into your needs too.

With all that in mind, here are 5 habits for mind + body health for the early postpartum weeks.

1. Stay hydrated. Keeping a water bottle full and next to you at all times is important! I like to have a few around the house (especially in my room, and in various nursing spots). Staying hydrated is especially important if you’re nursing! I like to enlist the help of my husband on this one. He keeps the water bottles topped off and refills with ice as needed.
   
   Drinking water seems like a no-brainer but can be hard to remember when you’re exhausted. I’m prone to headaches when I don’t get enough water- another example of waiting until your body is yelling at you to listen!
   

2. Go outside. Getting some fresh air is good for the soul. Whether you are sitting at a park or taking a stroll, you will feel better with a little fresh air. It’s also helpful for babies to get sunlight to help them regulate their circadian rhythms. Make a point to go outside everyday. You will be surprised at how good it feels!
   

3. A LONG shower. Bathing is obviously necessary, but again, can be put on the back burner when you’re in survival mode. Have your partner take the baby (even for a drive or a walk, so you can REALLY relax), and take a long shower. Put on some music, burn a candle, have a cry if you need to, wash your hair, and come out feeling a little more like yourself.
   

4. At least one really nourishing meal a day. Again, I totally get that sometimes it’s just minute by minute when you are taking care of your family. I like having a protein shake in the morning with greens and peanut butter to make it extra filling. Salads are great, as are hearty sandwiches. Make sure you’re getting a meal with plenty of protein, fat, and fiber. This will keep you satisfied, provide plenty of calories, and give your body the necessary energy it needs. I know it’s easy to snack on bars all day. If you don’t have time or don’t want to cook, order some rotisserie chicken and a bag of salad mix on instacart for a super quick meal.
   

5. Get out of your own head. In the early postpartum months, invasive thoughts can start to take over. “Why does my baby cry so much?”, “Will this get easier?”, “Am I doing this right?”.
   
   Get out of your head by talking to another mom, speaking with a therapist, journaling your thoughts, talking to your partner, or even just pop in a podcast to divert your focus. I love the podcast Atomic Moms and recommend it to moms all the time!

Remember: this is a phase. You will feel like yourself again. You will be able to sleep again. You will be able to work out and have energy again. Don’t forget to focus on YOUR needs too! If at any point you think something isn’t “right”, you’re experiencing pain, or you feel like you may be suffering from postpartum anxiety or depression, please reach out to your healthcare team. A healthy mom, is a healthy baby.

Follow along on Instagram for more health, nutrition, and self-care tips for moms.

p.s. if you feel the urge to do a quick cleanse or strict diet to drop a few lbs please DON’T! In my free ebook I share a way to find balance while listening to your body. if you’re Interested, gram the ebook below!

Mindful Eating Made Easy (for moms!)

What is mindful eating? It’s the practice of slowing down, enjoying your food, and listening to your hunger and fullness cues (aka not eating because you’re bored).

It sounds pretty simple, but after a lifetime of emotional eating or rushed meals it can be a challenge to put into practice!

Here are 4 simple steps to help you begin to practice mindful eating.

1. Don’t skip meals (or get too hungry between meals). Yes fasting is a big trend, and if that works for you…awesome! Most people tend to get over hungry when going too long between meals, and getting too hungry can lead to big cravings or over-indulging. (Ever showed up to a restaurant starving and devour the bread basked in 1.5 minutes?? Or is that just me ;))
   
   Eating foods that are satisfying (like protein and fiber) can keep you feeling full for longer so you don’t feel like you need to be constantly eating.
   
   

2. SLOW DOWN! This can be tricky in our go-go-go world… especially if you are eating with kids ;) Slowing down can allow you to notice your hunger and fullness cues, which is crucial for developing a habit of mindful eating. You may have heard it takes 20 minutes for your body to digest your food… slowing down allows you to notice if you are actually starting to feel satisfied vs just eating because the food is there, etc.
   
   
   

3. Put down the distractions. Turn off the screens, put down the book, and enjoy your meal! Distracted eating can lead to overeating or not feeling satisfied when the meal is done. Enjoy conversation or simply notice the taste of your food if enjoying a meal alone. This is a great habit to have when eating with your kids too! It allows the family to be connected and can help your kids develop their own habit of mindful eating.
   
   

4. You don’t have to clear your plate! I know, I know… this was the golden rule for previous generations. But forcing yourself (or telling your kids) to clear the plate = not listening to hunger and fullness cues. Slowing down and noticing when you’re satisfied should be what tells you that you are “done”… not when the food is gone. This is especially key in restaurants where serving sizes are large and the food is yummy ;). If you are concerned about food waste, start with a smaller portion. If you’re at a restaurant with large portions, as the server to pre-bag half the meal or split your meal.

Developing a habit of mindful eating can be tricky if you have a habit of emotional eating. I help my clients learn to overcome emotional eating + practice healthy nutrition habits so they can raise kids who have a healthy relationship with food. Want to learn more about modeling healthy habits for your kiddos? Follow along on instagram :)

p.s. get my free ebook on how to stop stress eating by clicking below.

Stocking the pantry: What to make with canned beans

Beans are a real nutrient powerhouse considering they are chock full of fiber and protein. They are also inexpensive and great for stocking your pandemic pantry… But WTF are you supposed to use them for??

Here are a bunch of ways to use different types of canned beans. I love keeping black beans, white beans, pinto, and chickpeas on hand.

Latin-inspired: Beans and rice bowls, bean and cheese burritos, nachos or enchiladas are a great and flavorful way to use beans.

Soups, stews and chili: If it’s still cold where you live, then a hot pot of soup can be a great way to warm up and also have leftovers (or freeze leftovers for a later day). White chicken chili, classic chili, black bean chili, pasta e fagioli, vegetarian chili, or red beans and rice are all delicious.

Side dishes: beans and rice, baked beans, refried beans, Mediterranean bean salad (or this one with chickpeas), homemade hummus (use chickpeas, white beans, or black beans)

More tasty and healthy meals: Black bean and sweet potatoes buddha bowl, cheesy skillet chickpeas, tuscan white bean skillet, black bean burgers

p.s. get my free guide to stop stress eating here