Updates from Leah Negrin

I talk a lot about hormones. Like a lot. They are the base of so much of what goes on in our bodies and many people don't entirely realize that. Before I got pregnant (think 2020, what a year that was), I knew I had to get a handle on my health. I was going from junk food vegan to incorporating specific foods with specific nutrients around specific points in my cycle. This was a huge change and one that I was excited to embark on! 

To be honest growing up we didn't get much information (or at least that I remember) on the different parts of our monthly cycle - it was basically our bleed and maybe a tidbit about ovulation. So when I started to dive in and learn about 'the other two' I was floored! I could talk for many hours around the different hormone supporting foods and how that impacts so many parts of your life as women but let's first chat about caffeine! When I was a youngin' working in a high stress office in NYC coffee was MY BEST FRIEND, but not such a nice friend overall lol. 

Caffeine has a powerful impact on hormones and stress, both positive and negative. On the upside, caffeine stimulates the release of adrenaline, giving you a quick energy boost and heightened alertness by activating your "fight or flight" response. However, this same adrenaline surge can elevate cortisol levels—the body’s primary stress hormone—which can lead to increased stress and anxiety when consumed in excess. Studies show that long-term high caffeine intake may disrupt the delicate balance of hormones like estrogen and cortisol, potentially exacerbating stress-related symptoms and even interfering with sleep. The key? Moderation. Enjoy caffeine’s energy-boosting benefits, but be mindful of how it might be amping up your stress behind the scenes!

So I've gone through different parts of my life where I had cut coffee out entirely (for years and year) and then other parts in my life where it was something I couldn't do without. When I started my hormone balancing journey I knew that I had to begin watching my caffeine again but wasn't quite ready to go full on no caffeine so I turned to Zyng!! Zyng is a refreshing, lightly carbonated drink that combines Ningxia wolfberry, pear and blackberry juices, and essential oils with naturally occurring caffeine (from white tea extract) for a natural boost of energy. This little can contains vitamins A, B3, B5, B6,and E as well as lime and black pepper essential oils (sounds odd but it's so good and I don't even like pepper very much!) 

As a mom, I currently reach for this drink when I'm dragging a bit in the afternoon because we didn't sleep so well or it's just been a meeting heavy day and I need that little pick me up!

There's something about a cozy chai latte that just screams Fall to me (even if we don't get the usual "Fall" weather here in Florida!

You’ll use 1/2 cup of homemade chai concentrate at a time to make a latte. This concentrate stores well in the fridge, for up to 2 weeks. You can make up to 4 lattes with this concentrate. And the recipe can easily be doubled or tripled.

If you don't want to make the concentrate you can always just buy an organic chai tea bag and that should work too! 

Sleep can feel like a distant memory once you become a mom, right? Between night feedings, bedtime routines, and the mental load of juggling everything, getting a good night’s sleep is easier said than done. It’s like you’re always “on,” even when the rest of the house is quiet. The challenge is real!

But here’s the thing—sleep is everything when it comes to surviving and thriving through motherhood. It’s key to your patience, your energy, and your overall well-being. Without it, the days can feel longer, the tantrums harder, and the mental load heavier. I totally get it.

Using essential oils has been a gentle, natural way to bring more calm and relaxation into my life, especially when sleep feels out of reach. Here are a few of my go-to oils that have helped me (and countless other moms) unwind and get a better night's rest:

🌸 Lavender

It’s the classic, go-to oil for sleep and relaxation and for good reason! The scent of lavender can help soothe your mind and body after a hectic day of mom life. You can diffuse it, add a few drops to your bath, or even mix it with water to create a calming pillow spray. Lavender is all about creating a peaceful vibe that helps you drift off.

🌱 Frankincense

Frankincense might sound fancy, but it’s a real powerhouse when it comes to grounding your mind and body. This oil has calming properties that are perfect for winding down at the end of the day. I love mixing it with a carrier oil (like coconut or jojoba) and applying it to my wrists or temples before bed. It feels like a little moment of self-care that helps me release the tension from the day.

⭐️ Believe Oil

Believe oil is one of my personal favorites, especially when it comes to mental health. Motherhood can be so rewarding, but let’s be real; it’s also tough. There’s a lot more open conversation around postpartum mental health now than there used to be, which is amazing. I apply Believe oil when I need a boost, and it always brings me a sense of joy and calm, like I’m tapping into the best version of myself.

If you’re looking for the ultimate sleep blend, try combining lavender and frankincense in your diffuser before bed. The two scents together create the perfect balance of relaxation and grounding energy.

Motherhood is busy, and sleep can feel elusive, but prioritizing rest is so important. You deserve it, and trust me, getting good sleep will make all the difference in how you show up for yourself and your family.

How many times have you stood in front of the fridge, waiting for dinner inspiration to hit, only to give up and call for takeout? It’s one of those “quick fixes” that feels like it’s solving the problem in the moment but usually just adds to the chaos. Enter meal planning—your not-so-secret weapon to cutting down on stress and keeping your family on track, especially with protein-packed meals.

We've all been there: that dreaded “What’s for dinner?” moment. It's stressful and draining, especially after a long day. But with meal planning, you have a game plan in place. No more last-minute pizza orders or throwing together random snacks and calling it dinner. Instead, you're serving balanced, protein-packed meals that keep everyone full and ready to handle whatever life throws at them.

Here’s why protein is the real MVP in meal planning: It keeps you satisfied longer, helps stabilize blood sugar, and keeps those mid-afternoon energy crashes at bay. Plus, protein helps with muscle repair and even boosts your metabolism. So, while you’re tackling everything on your to-do list, your body is getting the fuel it needs to keep going strong.

The real magic of meal planning? It takes the guesswork out of your evenings. Studies show that consistent meal planning leads to healthier food choices and less stress. When you already know what’s for dinner, you free up your mental space for more important things—like actually enjoying time with your family instead of scrambling in the kitchen.

So, if you’re ready to say goodbye to the daily dinner drama and simplify your life, grab a copy of my Easy Protein Recipes for Busy Families cookbook here. It's packed with easy, delicious meals that will keep your family happy and your stress levels low. Let meal planning be the solution that saves your sanity.

[^1]: Leidy, H. J., et al. (2015). *The role of protein in weight loss and maintenance*. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S.

[^2]: Paddon-Jones, D., et al. (2008). *Role of dietary protein in the sarcopenia of aging*. The American Journal of Clinical Nutrition, 87(5), 1562S–1566S.

[^3]: Fulkerson, J. A., et al. (2017). *Family meals: Perceptions, values, and behaviors among parents of 8- to 10-year-old children*. Journal of Nutrition Education and Behavior, 49(1), 7-14.e1.

Looking for a quick, nutritious lunch that even your picky eaters will love? This Broccoli, Edamame & Chickpea Pasta Salad is packed with plant-based protein and fresh veggies, making it a perfect go-to meal for busy days. Whether you're meal prepping for the week or need a healthy side dish, this salad has you covered—wholesome, satisfying, and ready in minutes!