Ever feel like taking care of yourself always ends up at the bottom of the list? Between chasing toddlers around the house, constant diaper changes, and squeezing in work during nap time, it’s easy to let your health slide. You might think, "I’ll get to me later." But here's the truth I’ve learned: gut health is everything. And it doesn't have to be complicated.
I used to feel like I was constantly running on empty—exhausted, foggy, and short-tempered. You know the feeling, right? That overwhelming tiredness that just makes everything harder. I felt like I wasn't showing up as the best version of myself, either for my family or my business. But after I started focusing on simple, nourishing foods and supporting my gut health, I noticed a huge difference. I had more energy, felt clearer, and, honestly, was way more patient.
Here’s the thing—prioritizing your gut doesn’t mean overhauling your entire life. It’s all about small, manageable changes that fit into your busy mom life. I want to share three super easy, gut-friendly tips that have worked wonders for me, and I bet they’ll help you too.
1. Start your day with warm lemon water
Before the day even gets crazy, start with a little something just for you. Warm lemon water helps with digestion and can set a calm tone for the day. It’s like a mini reset button before all the chaos kicks in.
2. Swap one processed snack for a gut-boosting option
I get it. Grabbing something quick is necessary when you’re juggling a hundred things at once. But small swaps can make a big impact. Try something like apple slices with almond butter and chia seeds. It’s super easy, takes seconds to prep, and will leave you feeling nourished instead of sluggish.
3. Take a few deep breaths before meals
We’ve all been there—eating in a rush while multitasking. But taking just a few deep breaths before a meal can help your body shift into “rest and digest” mode, making it easier for you to absorb nutrients. It’s a small moment of mindfulness that can do wonders for your digestion.
You don’t have to overhaul your whole life to feel better. Small, intentional shifts make a huge difference. You deserve to feel amazing while being the supermom you are. Start with these three simple changes and see how much better you feel—not just for yourself, but for your family and your goals too.
I seriously love potatoes. When I'm on my game I focus on consuming purple and orange sweet potatoes but when I'm just really wanting a potato, I love one like this!
Ingredients:
- 2 Russet Potato (medium)
- 1 tsp Extra Virgin Olive Oil
- 1 1/2 cups Mushrooms (sliced)
- 1 cup Baby Spinach
- 1 Garlic (clove, minced)
- 2 tbsps Tahini
- 2 tbsps Water
- 1/2 Lemon (juiced)
- Sea Salt & Black Pepper (to taste)
Instructions:
- Preheat the oven to 400ºF (205ºC). Scrub your potatoes and pierce them all over with a fork. Place on a pan and bake in the oven for 45 to 50 minutes, or until cooked through.
- Meanwhile, heat the oil in a pan over medium-high heat. Add the mushrooms and cook for about five minutes or until browned. Add the spinach and garlic, stir, and cook for another minute.
- In a small bowl, whisk together the tahini, water, and lemon juice. Season with salt and pepper. Add more water if necessary to reach sauce consistency.
- Remove the potato from the oven. Once it is cool enough to handle, cut the potato down the middle and season with sea salt and black pepper to taste.
- Top the potatoes with the mushroom mixture and drizzle the tahini sauce on top. Enjoy!
This recipe is adapted from https://minimalistbaker.com/ and I cannot wait to eat it!
Ingredients:
- 1 medium delicata squash, halved lengthwise, seeds removed, cut into 1/2-inch slices (1 squash yields ~3 cups or 300 g sliced) -you can definitely use other types of squash with the skin on, in case you have another handy etc.
- 1/3 cup gluten free breadcrumbs (finding some of these without nasty ingredients isn't always easy, but it's for a holiday, gotta let some things go a little 😉)
- 2 Tbsp fresh parsley, very finely minced (you can use dried, just won't be as flavorful)
- 1 ½ Tbsp nutritional yeast
- 3/4 tsp dried rosemary (or sub fresh, minced)
- 1/2-3/4 tsp sea salt
- 3/4 tsp garlic powder
- 3 Tbsp olive oil
Instructions:
- Preheat oven to 425 degrees and line a baking sheet with parchment paper. Set nearby.
- In a small mixing bowl, combine the breadcrumbs, parsley, nutritional yeast, rosemary, salt, and garlic powder. Stir until well combined, then taste and adjust, adding more salt as needed. To a separate bowl, add the olive oil.
- Place a slice of squash into the olive oil, flip to evenly coat, pick up, and let excess oil drip off before dropping the squash into the breadcrumb mixture. Flip to evenly coat, pressing lightly so the breading sticks. Add the breaded squash to the baking sheet and repeat with the remaining slices.
- Bake for 14-16 minutes, or until the breadcrumbs are golden brown and the squash is fork tender. Serve immediately!
- Best when fresh. Leftovers keep for 2-3 days in the refrigerator but note that the breadcrumbs will lose their crispiness.
Let’s clear up a common misconception: many moms are led to believe that gut health is something you only need to worry about when you're older or dealing with specific health conditions. But the truth is, your gut health is crucial—especially after having a baby.
Your body has just gone through a major transformation, and while you’re busy caring for your newborn, you also need to care for yourself. Gut health plays a massive role in how you recover, your energy levels, and even your mental health postpartum.
Why Gut Health Matters After Birth
- Hormone Balance After giving birth, your hormones are all over the place. Your gut helps to regulate hormone levels, which is key to balancing mood swings, reducing anxiety, and helping you feel more like yourself again. A happy gut can lead to a happier, more balanced you.
- Energy Levels If you’re feeling drained, sluggish, or just not as energized as you’d like to be, your gut health might be partly to blame. The bacteria in your gut influence how well your body absorbs nutrients from food, so if your gut isn’t functioning at its best, you may not be getting all the benefits from what you’re eating. A healthy gut helps you absorb nutrients more efficiently, giving you the energy you need to keep up with your little one.
- Boosting Your Immune System Your immune system is already under stress postpartum, and with a newborn in the house, germs are inevitable. But did you know that a huge part of your immune system is located in your gut? By nourishing your gut with probiotics and fiber-rich foods, you can help strengthen your immune system and better protect yourself from getting sick—something every new mom could use!
- Reducing Postpartum Bloating Feeling bloated and uncomfortable after birth? It could be your gut’s way of telling you it needs some extra care. When your gut bacteria are out of balance, it can lead to gas, bloating, and digestive discomfort. Incorporating gut-friendly foods like fermented veggies, yogurt, and prebiotic-rich foods can help restore balance and reduce bloating.
How to Show Your Gut Some Love
- Eat more fermented foods like yogurt, kefir, sauerkraut, and kimchi. These are packed with probiotics, which help increase the good bacteria in your gut.
- Add fiber to your diet through fruits, veggies, and whole grains. Fiber is essential for feeding the good bacteria in your gut and keeping things moving smoothly.
- Stay hydrated! Water is key for digestion and keeping your gut functioning well.
So, if you’ve been feeling off, bloated, or just not like yourself after giving birth, don’t ignore your gut health. Taking care of it now can make a world of difference in your recovery, energy levels, and overall well-being.
Show your gut some love—you deserve it!
I don't know why but I've been on a peanut butter kick lately, which honestly isn't the best kick to be on haha. However, when you're traveling, although we do pretty well, peanut butter inevitably makes an appearance.
I try to use almond butter a lot more as it's typically a lot less inflammatory as peanuts are particularly susceptible to mold contamination and can contain aflatoxins (the are toxic compounds that are produced by molds like Aspergillus flavus.
Long-term exposure to aflatoxins has been associated with liver damage and may increase the risk of certain cancers. While regulations do limit aflatoxin levels, exposure remains a concern with peanut products - which makes me sad. So for this recipe you can sub out the peanut butter or you can have some and just let it go in small amounts (basically what I do these days)
Ingredients:
- 1/3 cup All Natural Organic Peanut Butter (divided)
- 3 tbsps Maple Syrup (divided)
- 1 1/4 cups 3 ingredient unsweetened almond milk (Califa)
- 1 cup Oats (quick)
- 1 tbsp Chia Seeds
- 2 cups Organic Strawberries (finely chopped)
Instructions:
- Add half of the peanut butter and half of the maple syrup to a mixing bowl. Slowly whisk in almond milk until combined.
- Stir in the oats and chia seeds until combined. Cover and let sit for at least 3 hours or overnight.
- To prepare the strawberries, add chopped strawberries to a bowl with remaining maple syrup. Stir to coat the strawberries in the syrup then cover and let rest in the fridge until oats are ready.
- To serve, divide the peanut butter oats evenly between jars. Top with equal amounts of the sweetened strawberries (and their juices) and remaining peanut butter. Enjoy!
