Need a quick, protein-packed lunch that’s fresh, delicious, and easy to prep? This Mason Jar Salmon Salad is the perfect grab-and-go meal! Layers of flaky salmon, crisp veggies, and a tangy dressing come together in a jar for a flavorful, nourishing lunch that stays fresh until you're ready to eat. Just shake it up and enjoy!
Ingredients
- 1/4 tsp Sea Salt (divided)
- 5 ozs Salmon Fillet
- 1 tbsp Extra Virgin Olive Oil
- 1 tbsp Lemon Juice
- 1/2 tsp Dijon Mustard
- 1/2 Cucumber (sliced)
- 4 leaves Romaine (chopped)
Instructions
- Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. Add sea salt to the salmon and bake for 10 to 12 minutes or until cooked through and flaky. Once cooled, flake into pieces with a fork.
- In the mason jar, whisk together the extra virgin olive oil, lemon juice, mustard and remaining sea salt. Add the cucumber, salmon and the romaine. Seal with a lid.
- When ready to eat, shake well and dump into a bowl. Enjoy!
It’s true—our gut is like a secret headquarters for our overall health. When it’s happy and thriving, it sends out signals that lift our energy levels, boost our mood, and make us more resilient during life’s inevitable chaos.
One of the gut’s coolest roles? Producing about 90% of the body’s serotonin, also known as the feel-good hormone. While serotonin is often linked to mood, it’s also a key player in regulating sleep, focus, and even how calm we feel. A balanced gut is like having an in-house team working round the clock to keep you grounded and energized.
So how do we keep this powerhouse happy? It starts with nurturing our gut through small, intentional choices:
Good Food Choices: Incorporate more whole, fiber-rich foods like fruits, veggies, whole grains, and fermented goodies like yogurt, kimchi, or sauerkraut. These help feed the good bacteria in your gut and keep it balanced.
Mindful Eating: Slowing down and chewing your food thoroughly makes digestion easier and allows your body to absorb nutrients more effectively.
Gut-Friendly Supplements: Probiotics can be a game-changer. They introduce beneficial bacteria to your gut, giving it the support it needs to thrive.
When we prioritize our gut health, the results can be life-changing:
Less Sluggishness: Goodbye to that mid-afternoon energy crash! A healthy gut helps your body metabolize food into lasting energy.
Better Sleep: Balanced gut bacteria can support better sleep cycles, helping you wake up feeling refreshed.
Clearer Mind: A well-fed gut can lead to sharper focus and improved mental clarity.
Brighter Outlook: Feeling good physically often translates to feeling more positive emotionally—because when your body’s working with you, everything feels a bit more manageable.
When life gets busy, it’s easy to put self-care on the back burner. But caring for your gut doesn’t have to be complicated. Even small changes, like adding a probiotic to your routine or swapping processed snacks for fresh options, can make a big difference.
Because when you feel better, you do better. And when everything feels just a little more manageable, it’s easier to show up as the best version of yourself—for your family, your business, and, most importantly, you.
We focus so much on the new baby that we often forget about ourselves and our own postpartum journey. But mama, your recovery matters too! One thing that doesn’t get talked about enough during postpartum healing is gut health.
Your gut isn’t just about digestion; it’s like the command center for your overall health. It impacts your energy levels, hormones, mood, and even how strong your immune system is. And after childbirth, your gut might need some extra TLC to bounce back. Pregnancy, delivery, and even antibiotics during labor (if you had them) can disrupt your gut’s natural balance.
A healthy gut can help reduce inflammation, regulate hormones, and support your mental health—all things we desperately need as new moms! The good news? There are simple, practical steps you can take to start healing your gut and feeling more like yourself again.
Simple Steps to Start Healing Your Gut:
1. Add ProbioticsThink organic yogurt, kombucha, or a high-quality probiotic supplement. These friendly bacteria are like your gut’s BFFs, helping to restore balance and keep things running smoothly.
2. Snack on Prebiotic FoodsPrebiotics are like food for your good gut bacteria. Bananas, oats, garlic, and onions are great options to nourish your microbiome and keep your digestion happy.
3. Sip Bone BrothBone broth is soothing, packed with nutrients, and supports your gut lining. Plus, it’s quick and easy—perfect for busy moms! I’m really careful about where I source mine from, usually a local farm or homemade by my hubby from bones from our local farm.
4. Reduce StressYour gut and brain are deeply connected, which means stress can wreak havoc on digestion and overall gut health. Try deep breathing, short walks, or even diffusing calming essential oils like lavender to help bring some peace into your day.
5. Limit Processed FoodsSwap out refined sugar and processed snacks for whole, nutrient-dense options. This simple switch can have a big impact on how you feel and how well your gut functions.
Healing Takes Time
Remember, healing your gut is a journey, not a sprint. Start with small, manageable changes and listen to your body. Over time, you’ll notice a difference in your energy, mood, and overall well-being. Taking care of yourself isn’t just about bouncing back—it’s about thriving as a new mom.
So let’s nourish ourselves the way we nourish our little ones. You deserve to feel your best, mama!
During your period, estrogen and progesterone levels drop, and your body sheds the uterine lining. Supporting yourself with the right nutrients can help replenish stores and ease symptoms:
- Iron: Replenish lost iron with foods like lean meats, beans, lentils, and spinach to prevent fatigue.
- Magnesium: Helps relax muscles and reduce cramps. Found in leafy greens, dark chocolate, edamame, and pumpkin seeds.
- Vitamin C: Enhances iron absorption. Try pairings like Brussels sprouts with chicken or kale with beef.
- B Vitamins: Support mood and energy, especially B6. Get them from eggs, whole grains, and poultry.
- Omega-3s: Reduce inflammation and ease cramps. Found in fatty fish, chia seeds, flax seeds, and walnuts.
Nourishing your body during this phase can make a big difference in how you feel! 💛
Ingredients:
- 1 cup Brown Rice (dry, rinsed)
- 1 lb Extra Lean Ground Beef
- 2 tbsps Italian Seasoning
- Sea Salt & Black Pepper (to taste)
- 2 cups Cherry Tomatoes
- 4 cups Baby Spinach
- 3 stalks Green Onion (chopped)
- 1/4 cup Extra Virgin Olive Oil (divided)
- 1/4 cup Lemon Juice
Instructions:
- Cook the rice according to the package directions. While the rice is cooking, heat a non-stick pan over medium heat.
- Add the ground beef, breaking it up as it cooks. Season with the Italian dressing. Cook for seven to eight minutes or until cooked through.
- To assemble, evenly divide the rice, beef, tomatoes, spinach, and onion into bowls. Drizzle the oil and lemon juice onto each bowl. Season with salt and pepper. Enjoy!
***Recipe includes ground beef from a local farm and in fact we use something called 'body builders blend' which is a blend of organ meats with ground beef - there are a lot of health benefits to this and you can't taste that it's not just regular ground beef!
I knew gut health was important long before I got pregnant. Years ago, I tackled my own gut issues and saw how much better I felt—physically and emotionally. But when it came to growing my little human, I realized gut health was about so much more than just me.
A healthy gut helps a mama-to-be absorb essential nutrients like folate, iron, and calcium, which are vital for the baby’s development. What’s even more incredible is how your gut health directly impacts your baby’s microbiome, especially during birth. That’s right—your little one’s gut health journey starts with yours! Knowing this made it a no-brainer for me: my baby needed a healthy start, and that started with me.
Here’s something else that blew my mind: your gut produces about 90% of your serotonin—the “happy hormone.” A balanced gut isn’t just about digestion; it helps regulate your mood and may even reduce the risk of postpartum depression. And let’s not forget that most of your immune system resides in your gut, meaning supporting it can keep you healthier when you’re running on little sleep and caring for a newborn.
After giving birth, your body is in full recovery mode. It’s rebuilding strength and needs nutrients more than ever. A healthy gut plays a huge role in how well your body absorbs those nutrients. That’s why I made it a priority to fuel myself with gut-loving foods during my postpartum days.
I leaned on foods like yogurt, kefir, sauerkraut, and kimchi, which are loaded with probiotics to balance the good bacteria in the gut. I stocked up on fruits and veggies to keep everything moving smoothly and to nourish the good bacteria. And water? I drank plenty to stay hydrated and support digestion—it’s amazing how something so simple can make such a difference.
Taking care of your gut is one of the best ways to care for yourself as a new mom. Those early days are all about your baby, but don’t forget—your body needs love and attention too. A healthy gut helps you feel your best so you can show up for your little one (and yourself) with all the energy and joy they deserve.
Your postpartum journey might be chaotic, but a little gut health TLC can make it feel just a bit smoother—and that’s a win in my book!
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