This is a sweet treat to make for a snack or even a guilt free breakfast that's filling!
Ingredients:
- 1 cup Unsweetened Coconut Yogurt
- 1 cup Plain Coconut Milk (from the carton)
- 1/4 cup Chia Seeds
- 1/2 Lemon (juiced, zested, plus extra for garnish)
- 1 cup Raspberries (plus extra for garnish)
- 1 tbsp Maple Syrup
Instructions:
- Add all of the ingredients to a large bowl and mix very well until combined. Ensure the chia seeds are mixed in, and the berries are lightly mashed. Divide the mixture evenly between jars, making one jar per serving, and refrigerate for at least eight hours or overnight.
- Serve with extra raspberries and lemon zest (optional). Enjoy!
Looking for a breakfast that's easy, nutritious, and delicious; you're in luck! Scramble up some eggs—packed with protein to keep you full and energized. Add in a handful of fresh spinach for a boost of vitamins and minerals and don't forget the potatoes! They're a good source of carbs to fuel your day!
Ingredients:
- 2 cups Mini Potatoes (halved)
- 1 tbsp Extra Virgin Olive Oil (divided)
- Sea Salt & Black Pepper (to taste)
- 1 cup Baby Spinach
- 2 Egg
Instructions:
- Preheat the oven to 425ºF (220ºC). Line a baking sheet with parchment paper.
- Place the potatoes on the prepared baking sheet. Coat with half of the oil and season with salt and pepper. Transfer to the oven and cook for 20 to 25 minutes, flipping halfway through, until cooked.
- Just before the potatoes are done, heat the remaining oil in a non-stick pan over medium heat. Add the spinach and season with salt and pepper. Lightly sauté for one to two minutes or until just wilted.
- Push the spinach to one side of the pan. Crack the eggs into the open side of the pan. Cook the eggs until the whites have set, and the yolks reach your desired doneness.
- Divide the potatoes, spinach, and eggs between plates. Season with salt and pepper and enjoy!
Let's talk about "natural flavors." Sounds wholesome, right? Like a little dash of nature in your food? Unfortunately, it's not quite that simple. When you see "natural flavors" on a food label, you might imagine ingredients like fresh-squeezed fruit juice or herbal extracts. The reality is, these "natural flavors" aren't always as natural as they seem.
The term "natural flavor" is a bit of a loophole in food labeling. It means the flavor is derived from a natural source—like a plant or animal—but the process used to extract and create the flavor is often the same as what's used to make artificial flavors. In other words, these flavors start from something natural, but are processed and combined in ways that might surprise you.
Food manufacturers add these flavors to almost everything. Why? To make sure their products taste consistent, even after sitting on a shelf for months. Most packaged foods are full of preservatives to extend their shelf life, but these preservatives can dull the flavor. That's where "natural flavors" come in to boost the taste and keep you coming back for more. There's a reason you can't eat just one Oreo!
While these flavors help food taste good, they might not be doing your body any favors. In fact, they could be causing harm to your gut health. Your gut is home to a delicate balance of beneficial bacteria that play a crucial role in digestion, immune function, and overall health. When this balance is disrupted, it can lead to all sorts of problems, like:
- Inflammatory Bowel Disease (IBD)
- Irritable Bowel Syndrome (IBS)
- Celiac Disease
These conditions can make life pretty uncomfortable and, in some cases, lead to more serious health issues.
The best way to avoid these potentially harmful chemicals is to stick to whole, unprocessed foods as much as possible. Look for products with simple, straightforward ingredients and be wary of anything with vague terms like "natural flavors." It's also helpful to support local farmers and choose organic options when you can.
If you want more tips on staying healthy, avoiding harmful chemicals in your food, and taking control of your well-being, I'd love to have you join our community here.
Having a little one is seriously such a blessing, and I’m beyond grateful for him every single day. But let’s be real—parenthood is an emotional rollercoaster. Some days, everything clicks, and it’s all sunshine and rainbows. Other days, it feels like you’re stuck in the middle of a storm with no umbrella. And then there are those days when it’s both amazing and rough at the same time.
It's okay to admit that sometimes having time alone is all you want. That doesn’t mean you don’t love your child. It means you’re human, and you're dealing with a whole new level of responsibility. Parenting can be exhausting, exhilarating, overwhelming, and joyful—all at once.
If you’ve been finding it hard to navigate these big feelings, you’re not alone. It’s not always easy to dive into these emotions when you’re just trying to get through the day. But it’s important to find ways to embrace them without losing it. Here are three strategies that I’ve found helpful:
Whether it’s a stroll through a park, a hike in the woods, or a walk along the beach, being outside can do wonders for your mood. The fresh air, the sounds of birds, the rustling of leaves—all of it can help you reset. I often pair this with a walk or a run, because getting your body moving is another great way to boost those feel-good vibes.
Music has a unique ability to evoke emotions and transport us to different places and times. If you’re feeling down or overwhelmed, put on your favorite song and let it work its magic. Blast it in your living room and have a dance party. Your little one will love it, and so will you. The energy from the music can lift your spirits and give you that extra push to get through the day.
Food is more than just fuel—it’s a way to nourish both your body and soul. When you’re busy with a baby, it’s easy to grab whatever’s convenient, but taking the time to make a meal or a snack that you actually enjoy can be a game-changer. Choose something that tastes good and makes you feel good. Maybe it’s a healthy salad with all your favorite toppings or a warm bowl of soup on a chilly day. Whatever it is, savor each bite and let yourself enjoy the moment.
Remember, you don’t have to go through this journey alone. Share your struggles and victories with other parents, and lean on your support system. And when things get tough, know that it’s okay to take a step back, breathe, and try one of these strategies. Parenthood is a wild ride, but with a little patience and a lot of love, you’ve got this.
Growing a human is one of the most precious gifts your body can give you. It's a journey filled with wonder, excitement, and challenges. But after the intense process of childbirth, it's crucial to give back to your body, allowing it to heal and rebuild. As a new parent, finding time for self-care might seem like an impossible task. Between diaper changes, feedings, and sleepless nights, it's easy to put your own needs on the back burner. However, taking care of yourself is not a luxury—it's a necessity. Here's what I've been focusing on to give back to my body after birthing my baby.
✨One of the most important aspects of postpartum recovery is nourishing your body with healthy foods. I’ve been focusing on a Wahls Protocol-style diet with some slight variations. This means plenty of fruits and vegetables, along with a good amount of protein to help rebuild muscle and tissue after birth. I also add healthy fats to support brain function and hormone balance.
It's crucial to find what works for you. Every body is different, and certain organs might need more attention than others post-baby. If you're experiencing digestive issues, for example, you might need to adjust your fiber intake. The key is to listen to your body and be flexible with your approach. Don't be afraid to experiment and see what makes you feel your best.
✨Rest; notice I didn't say "sleep." Getting a full night's sleep is a luxury most new parents don't have. However, rest is more than just sleep—it's about giving your body and mind a break. I find that closing my eyes and focusing on my breath can be incredibly restorative. It helps calm my nervous system and reduces stress, especially after a long day of work or caring for the baby.
This simple practice can be done anywhere—while rocking your baby to sleep, during a quick break at work, or even while you're waiting for the water to boil for quinoa. Resting your mind and body, even for a few minutes, can make a significant difference in your overall well-being.
✨Movement is essential for both physical and mental health, but every woman’s experience after childbirth is different. Some people can jump back into their workout routines, while others need more time to heal. As someone who enjoys working out (most of the time), I found this part interesting. Currently, I'm much closer to my pre-baby workout routine than I have been in a while. I aim to get movement in 5-6 days a week, whether it's a Peloton ride, a run with my baby in the stroller, Pilates, weight training, or something else entirely.
Movement brings me immense joy, but I know that’s not the case for everyone. If you're struggling to find the motivation or energy, start small. A gentle walk around the block or some light stretching can be a great way to ease back into it. The most important thing is to find activities that you enjoy and that make you feel good.
❤️Giving back to your body after childbirth is a process. It takes time, patience, and a lot of self-compassion. Whether you're focusing on nourishing foods, finding moments of rest, or incorporating movement into your day, remember that you’re doing your best.
Parenthood is a journey with its ups and downs, but by taking care of yourself, you're better equipped to take care of your little one. And that’s the most precious gift of all.🙏
