Did you know there are foods that can significantly enhance your focus, cognitive abilities, and overall brain health? Things like blueberries, fatty fish, leafy greens, avocados and more. This is a great dinner to add to your nightly routine because it is packed with all of these different foods!
Ingredients:
- 1 tbsp Extra Virgin Olive Oil
- 10 ozs Canned Wild Salmon (firm, cut into slices)
- 1 tsp Steak Spice Seasoning
- 1/4 cup Vegan Mayonnaise
- 1 tbsp Apple Cider Vinegar
- 4 leaves Romaine (chopped)
- 1 Avocado (medium, sliced)
- 1/2 Cucumber (medium, chopped)
- 1/4 cup Pumpkin Seeds (toasted)
- 2 stalks Green Onion (chopped)
Instructions:
- Heat the oil in a large non-stick pan over high heat. Once hot, add the canned salmon. Cook for two minutes then flip. Season with steak spice. Cook for another two minutes then set aside to cool.
- In a small bowl, mix together the mayonnaise and vinegar.
- Divide the lettuce, avocado, cucumber, and pumpkin seeds evenly between plates. Top with salmon and green onions. Drizzle with the dressing and enjoy
The postpartum experience is a wild ride, and there's one aspect that often gets overlooked: that first bleed after having a baby. It’s tricky.
For me, I was blessed with my cycle returning after about eight months and staying very regular ever since. But I know that’s not everyone’s story. There are so many factors that influence when your period will return postpartum!
Let’s break it down:
- Hormones and Breastfeeding: Your period might not come back right away, especially if you’re breastfeeding. Lactation suppresses the hormones that trigger ovulation, which can delay the return of your menstrual cycle.
- Changes in Your Cycle: When your period does return, it might be different than it was before. Heavier, lighter, longer, shorter—your body is readjusting. The changes are typically temporary, but it’s a good idea to keep an eye on them.
- Track Your Cycle: Keeping track of your cycle is crucial. Not only does it help you understand what’s happening with your body, but it also allows you to discuss any concerns with your doctor effectively.
Let’s be real—there are a lot of emotions around this. Depending on when your cycle returns, you might have been without a bleed for almost two years! That’s a long time, and getting back into the monthly flow (pun intended) with a little one attached to you can look very different.
Before my baby, I was in tune with my cycle. I knew exactly what phase I was in and supported my body with the right foods, essential oils, specific movements, and more. Now? Without my app to help me track, I’d be lost.
So, here’s what I’m focusing on to get back on track:
- Using a Cycle Tracking App: This is a lifesaver. It helps me keep tabs on where I am in my cycle and what my body needs at each phase.
- Supporting My Body: I’m getting back into the rhythm of eating foods that support my cycle, using essential oils, and engaging in the right kind of movement for each phase.
- Self-Care and Awareness: Understanding these aspects of my cycle helps me navigate postpartum recovery with more confidence and clarity.
Remember, everyone’s journey is unique, and it’s okay if yours doesn’t look like anyone else’s. The important thing is to listen to your body and give yourself grace as you navigate this new chapter.
Finding easy and delicious weeknight meals can be quite the task. Let alone finding ones that nourish your body, your gut and leave you feeling good when you finish. This recipe meets all those requirements and is a staple!
I love finding recipes like this because I used to suffer a lot of issues from having poor gut health. My hands had such a horrible rash that I had to cover them in ointment and wear gloves to help alleviate the pain (talk about embarrassing!). It wasn’t until I learned how to properly care for my gut that my rash healed.
My favorite thing about this recipe is hands down the ease of it. I mean yes, it tastes good too but, it's got some great nutrient components and something you can just cut up and throw in a pan-for me two of the best things you can have when making a meal choice.
This recipe has three ingredients that play a huge role in supporting your gut and helping you feel good.
The first one is parsnips! The fiber moves through your gastrointestinal tract undigested, helping to get things moving and optimizing digestive health.
Another underrated ingredient is parsley! Parsley helps lower your risk of conditions, including colon cancer, type 2 diabetes, and heart disease.
Lastly, are cremini mushrooms, which are not only delicious, but packed with goodness too! Mushrooms can have a lot of different really good aspects about them but by far the coolest thing I learned was that in pregnant women they can reduce certain pregnant related troubles such as high blood pressure, preeclampsia, gestational diabetes and unhealthy weight gain.
Bottom line, having gut healthy recipes on hand can be a game changer!
Creamy Mushroom and Parsnip Skillet
Ingredients:
- 1 Parsnip (large, roughly chopped)
- 8 1/16 oz Lean Ground Beef
- 1 1/2 tsp Extra Virgin Olive Oil
- 1/2 Yellow Onion (chopped)
- 8 Cremini Mushrooms (medium, sliced thin)
- 1/2 tsp Sea Salt (divided)
- 4 fl oz Bone Broth
- 1/2 cup Canned Coconut Milk
- 1/4 cup Parsley (chopped, plus more for serving)
Instructions:
- Add the chopped parsnip to a blender or food processor and process until it resembles a rice-like texture. Set aside.
- Heat a skillet over medium heat. Add the beef to the pan, breaking it up as it cooks. Once it is cooked through and no longer pink, transfer to a bowl and set aside. Drain any excess drippings from the pan.
- Add the oil to the pan. Add the mushrooms and onion and cook for five to seven minutes or until the mushrooms have softened and onions are translucent. Season with half of the salt.
- Add the parsnip rice and cooked beef to the pan. Stir in the bone broth and coconut milk. Bring the mixture to a simmer and continue to cook for eight to 10 minutes or until the parsnip rice is tender and most of the liquid has evaporated. Stir in the parsley and season with the remaining salt.
- Divide between plates, top with additional parsley if desired and season with additional salt to taste. Enjoy!
Gain access to my Gut Health Made Easy Guide HERE for this recipe and more to support your gut!
Hey there, mama! Whether you're expecting, just had a baby, or are deep in the trenches of breastfeeding, I want to talk about something we all love: food! And if you're like me, your appetite has probably gone through the roof since having your little one. I mean, breastfeeding is no joke!
I want to share one of my favorite recipes from those early postpartum days. It was a lifesaver when I was in the middle of new baby chaos and needed something delicious, comforting, and, most importantly, nourishing. The best part? This recipe has eggs, which are high in choline. Why does choline matter? I'm glad you asked!
Choline is a powerhouse nutrient for both you and your baby, and here's why:
- Brain Development: Choline plays a huge role in your baby's brain development, setting the groundwork for cognitive function and memory.
- Cell Membranes: It helps produce phosphatidylcholine, a key component of cell membranes. This is super important for keeping your breast tissue healthy and supporting optimal milk production.
- Nurturing Your Little One: By getting choline in your diet, you're making sure your baby is getting the good stuff through your milk. This is crucial for their growth and development.
- Liver Health: Choline also supports liver health, which means efficient nutrient metabolism and overall well-being for both you and your baby. Who wouldn't want that?
- Emotional Balance: With all the hormonal ups and downs, choline can help support your emotional well-being. It's a little extra comfort during those sleepless nights.
Now, onto that recipe I promised! It's a warming dish that became my go-to during those early days when my little guy was nursing around the clock. Trust me, this is one you're going to want to keep in your meal rotation.
If you want the more recipes and breastfeeding-friendly tips, grab my guide here! It's packed with all sorts of recipes, tips, and tricks to keep you nourished and thriving during this special time.
I hope this recipe becomes one of your favorites too, and that the choline benefits give you even more reasons to enjoy it. Keep rocking it, mama, and remember to take care of yourself while you're taking care of that beautiful baby of yours!
Think of your body like a car. It needs the right fuel to run smoothly. What you eat directly impacts your energy levels. Ever notice how after a big, greasy meal, you feel sluggish and ready for a nap? That's because not all foods give you the same kind of energy! Carbs, healthy fats and proteins provide sustained energy levels throughout your day and help prevent crashes that are associated with high sugar foods! Integrating these nutrient-dense foods into your diet can significantly enhance overall energy levels and support sustained physical and mental performance.
Ingredients:
- 2 cups Mini Potatoes (halved)
- 1 tsp Extra Virgin Olive Oil
- Sea Salt & Black Pepper (to taste)
- 1 tbsp Thyme (fresh)
- 2/3 cup Vegetable Broth
- 1/4 cup Coconut Cream
- 1/2 cup Frozen Peas (thawed)
- 10 ozs Salmon Steak
- 1/2 Lemon (juiced)
Instructions:
- Preheat the oven to 400ºF (205ºC).
- In an oven-safe pan or dish, toss together the potatoes, oil, salt, pepper, and thyme. Bake in the oven for about 20 minutes.
- Remove the pan from the oven. Add the broth, coconut cream, and peas. Stir to combine, taste, and adjust the seasoning as needed.
- Season the salmon all over with salt and pepper. Place the salmon into the pan and bake for another 12 to 15 minutes or until everything is cooked through. Timing will depend on the thickness of your salmon.
- Divide evenly between plates, squeeze lemon juice on top, and enjoy!
