As a mom, you’ve got a million things on your to-do list. Between school drop-offs, snacks, tantrums, and running your business, it’s no wonder your own needs often take a backseat. But here’s the thing: when your gut isn’t happy, everything feels off. I’m talking brain fog, low energy, mood swings—the whole nine yards. And if you’re running on empty, how can you expect to keep the household (and everything else) running smoothly?
Why Your Gut Health Matters
Our gut does way more than just digest food. It’s like the control center for our overall well-being, impacting everything from our immune system to our mental health. When it’s out of balance, you can feel it everywhere—physically, emotionally, and mentally. But before you roll your eyes and add “gut health” to your long list of things you don’t have time for, I promise, it doesn’t have to be complicated!
What Can You Do to Improve Gut Health?
Good news—getting your gut back in balance doesn’t require hours of meal prep or drastic diet changes. Small, manageable tweaks can make a big difference.
- Add More Fiber to Your Diet – Fiber is like a gentle scrub for your insides, keeping things moving and your gut happy. Load up on veggies, fruits, whole grains, and seeds. It’s a simple, everyday way to nourish your body while chasing after those kiddos.
- Embrace Fermented Foods – Fermented foods like yogurt, sauerkraut, and kefir are packed with probiotics (the good bacteria) that help balance your gut. Even adding a serving or two a day can make a difference.
- Hydrate, Hydrate, Hydrate – We hear it all the time, but water is essential for gut health. Make it a point to sip water throughout the day—especially after that third cup of coffee!
- Cut Back on Processed Foods – I know, sometimes frozen pizza is the only thing that makes sense at the end of a chaotic day. But try to swap out processed meals for whole foods when you can. Your gut will thank you!
- Consider a Probiotic – Adding a probiotic supplement can help restore the balance of good bacteria in your gut, improving digestion and boosting your mood. Think of it as an easy win for your overall wellness.
Small Changes, Big Results
Taking care of your gut doesn’t have to be another overwhelming task. It’s about making small, intentional changes that can fit into your everyday life. By nourishing your gut, you’ll notice a shift in your energy, your mood, and your ability to tackle the day like the supermom you are.
So, let’s get those guts (and moods) back in check so you can feel more like YOU again!
Halloween (and the entire holiday season, really) means an overload of candy, not just for kids, but for us adults too. I’m not here to preach perfection because, believe me, I’m not perfect when it comes to sweets either. But there’s a difference between reaching for a candy bar full of questionable ingredients and opting for something that’s a little bit better for your body.
I’ve found that some of the sweets I do enjoy are either homemade or made with more mindful ingredients. While they’re still sugary, the difference lies in the quality of the ingredients—because let’s face it, not all sweets are created equal.
Here are some of my go-to “better” candies
- 🥜 Justin's Organic Dark Peanut Butter Cups – While they aren’t perfect (hello, palm oil and sugar), they’re a better option and taste amazing!
- 👩🍳 Hu Kitchen Gems – Beware! These are dangerously delicious. But ingredient-wise, they’re one of the better choices when you’re craving something sweet.
- 🍫 Unreal Dark Chocolate Coconut Bars – I’m obsessed with everything Unreal makes. They’re dairy-free, gluten-free, and contain less sugar than your average candy bar, making them a decent option when you need a treat.
- 🌎 Yum Earth – This brand never disappoints! Everything I’ve tried from them has been delicious, and they use more natural ingredients.
Candy isn’t just a guilty pleasure—it can seriously mess with your gut health, leading to bigger problems down the line. Here’s how:
- High in Sugar: The refined sugar in candy feeds harmful bacteria in your gut, leading to something called gut dysbiosis. This imbalance in gut bacteria can cause inflammation, poor digestion, and a weakened immune system.
- Nutrient Deficiency: Candy is essentially empty calories—there’s no fiber or real nutrition, which can make it harder for your gut to function properly. Without enough nutrients, your gut struggles to maintain a healthy environment.
- Artificial Ingredients: Many candies are loaded with artificial sweeteners, colors, and preservatives. These can irritate your gut lining, contributing to leaky gut and overall inflammation in the body. Over time, this increases your risk for chronic conditions like autoimmune diseases and even mental health issues.
A compromised gut can lead to issues far beyond digestion, like weakened immunity, mood swings, and hormone imbalances. So, while it’s tempting to dive into a bag of Halloween candy, it’s worth thinking about how those treats impact your body.
That said, none of us live in a sugar-free bubble. So if you’re going to indulge, why not choose options that are kinder to your gut? What’s your favorite “healthier” candy? Let’s swap ideas—because we all deserve a treat now and then!
Autumn is a time for pumpkins and what better way to serve it up than in bread form!
Pumpkin is actually good for us too. It's packed with vitamin A to support our eye health and boost our immune system. It also supports your gut health and help regulate your blood sugar levels thanks to the amount of fiber and it's packed with antioxidants (which I can talk all day about!).
You can likely make this with 1.5 eggs but you can also use the flax eggs - whatever is easiest! 🥚
Ingredients:
- 1 ½ Tbsp flaxseed meal (to make flax eggs)
- 4 Tbsp water (to make flax eggs)
- 1/4 cup olive oil
- 1/4 cup maple syrup (or honey if not vegan)
- 3/4 cup pumpkin puree
- 2 Tbsp mashed ripe banana (primarily for binding)
- 2/3 cup packed brown sugar (plus more to taste)
- 1/2 tsp sea salt
- 2 tsp baking soda
- 1/2 tsp ground cinnamon
- 1 tsp pumpkin pie spice (plus more to taste)
- 1/2 cup water
- 1 heaping cup gluten-free rolled oats
- 1/2 heaping cup almond meal (ground from raw almonds) (you obviously do not have to do this yourself, you can buy almond meal)
- 1 1/4 cup gluten-free flour blend (I use Bob's Red Mill 1:1 baking blend but there are definitely others out there!)
- 3 Tbsp raw pepitas (I mixed in a couple pecans)
Instructions:
- Prepare flax eggs in a large mixing bowl by mixing flaxseed meal and water and let rest for 5 minutes. Preheat oven to 375 degrees F (190 C).
- Prepare loaf pan by lightly greasing or lining with parchment paper.
- To the flax eggs, add pumpkin, mashed banana, agave or maple syrup, and olive oil and whisk to combine.
- Next, add brown sugar, baking soda, salt, cinnamon, and pumpkin pie spice and whisk.
- Add water and whisk again.
- Add oats, almond meal, and gluten-free flour blend and stir. If it appears too wet, add in another couple Tbsp of oats or GF flour blend. It should be semi-thick and pourable.
- Scoop into loaf pan and top with raw pepitas (and/or pecans).
- Bake for 40-47 minutes or until deep golden brown and a toothpick inserted into the center comes out clean.
- Remove from oven and let set in pan for at least 20 minutes and then gently transfer to a plate to cool.
- Let cool completely before slicing, preferably several hours. Otherwise, it can be a bit crumbly.
- Also, slice gently, as it’s rather tender.
- Once cooled, store in a covered container or cover with plastic wrap at room temperature to keep fresh. Freeze after that to keep fresh for up to one month.
Adapted from: Minimalist Baker
When I first heard that breastfeeding could help with weight loss, I was all in. The idea of feeding my baby and shedding those extra pounds at the same time? Sign me up! But as it turns out, that wasn’t my reality—and it’s not for many women.
For some lucky mamas, breastfeeding does help them slim down, but for others (like me), it seems to do the opposite. In fact, breastfeeding can actually make it harder to lose weight. I was honestly surprised to learn that up to 50% of women either don’t lose weight or even gain weight while breastfeeding. So if you’ve been feeling frustrated because the baby weight isn’t melting off like you thought it would, trust me, you’re not alone.
The reason behind this isn’t talked about nearly enough.
One major culprit? Prolactin, a hormone your body produces to help with milk production.
While prolactin is a breastfeeding superhero, it can also slow down your metabolism. It signals your body to hold onto fat as a way to protect milk production. Your body is basically saying, “Hey, we need these fat reserves to make sure we can feed the baby!”
In those early months, your body is in full-on survival mode, and part of that means hanging on to fat to support milk production. It’s frustrating when you’re expecting breastfeeding to be the magic fix for postpartum weight loss, but it’s just one of those things that doesn't happen for everyone.
So, if you’re in the same boat, don’t beat yourself up. You’re doing an amazing thing for your baby by breastfeeding, and it’s okay if the baby weight is sticking around longer than you expected. This is one of those postpartum surprises that no one really talks about—but should!
Weight loss can look different for everyone, and it’s important to give yourself grace during this time. Your body is working hard to feed your little one, and that’s no small feat. Whether breastfeeding helps you lose weight or not, what matters most is that you’re nourishing your baby and yourself.
And remember, this phase won’t last forever. Be patient with your body, embrace the journey, and know that you’re doing an incredible job!
I love this recipe-chocolate, avo, protein powder - I mean just typing about this makes me want to go make this right now! Avocados have omega-3s and high-quality dark chocolate contains compounds like flavonoids, which have been shown to reduce inflammation and improve blood flow to the brain.
Ingredients:
- 1/2 cup Kale Leaves (finely chopped)
- 1 cup Unsweetened Almond Milk
- 1/2 Avocado (medium, pitted)
- 1/4 cup Chocolate Protein Powder
- 1 tsp Cocoa Powder
- 4 Ice Cubes (optional)
Instructions:
- Add all the ingredients to a high-speed blender and blend until smooth. Pour into a glass and enjoy!
