As a nutritionist and mom and I believe breakfast is one of the most important meals of the day…especially for growing and developing children.
We should all pay a little more attention to the first meal of the day.
I love being a Mom, it’s the biggest gift and blessing I’ve ever received. I think as women we build up the perfect picture of what Motherhood should be, while trying to do it all ourselves, not taking time for ourselves and on top of it all trying to look amazing while doing it, sound about right? Why are we so darn hard on ourselves? I’m guilty of this but I have a few rules that I live by to help me replenish my soul and keep me on track to be my best self and Mom to Jax. 1. Cut TV time and get to bed early so I can wake up before Jackson and enjoy a cup of coffee and a book or creative writing time in silence. 2. I weight train 4 times a week and go on a daily walk with my boy. 3. I plan a date night with my hubby once a week. 4. I listen to a podcast while having a mani-pedi. 5. I garden (I usually have …
A Busy Mommy can often lead to unhealthy food choices which will crash energy levels and store unwanted fat on the belly, hips and thighs. Who wants that, right? What do you grab on the go with you? Fruit, nuts, a granola bar? Or worse fast food, chips or crackers? Although fruit, nuts and granola bars seem like the better options they are really limited in the amount of protein per serving. Protein is is the most essential macro-nutrient as it’s integral for building lean muscle so your body can burn more fat. It also plays and crucial role in catalyzing biochemical reactions, DNA repair, maintaining the structural and functional integrity of cells and much more. We all should aim to have 1 gram of protein per body weight. So if you weigh 145 pounds you will need 145 grams of protein per day. That’s like eating 4 4oz chicken breasts per day! As a very Busy Mommy myself I know how hard it can be to prep meals and find the time to eat …
There are many indulgences leading up to the holidays so why not pick healthy foods that are still full of flavor that everyone will love, even the kids! One of my favorite appetizers to serve guests is my Hummus Avocado Lemon Dip paired with Kii Naturals Rosemary Pistachio Artisan Crisps What you need: 1 box of Rosemary Pistachio Artisan Crisps 1/2 a ripe avocado 3/4 cup chickpeas 1/2 cup green peas (I love to hide green vegetables where I can…the kids haven’t noticed yet (hehe!)) 1 clove of garlic (minced) Half a lemon juiced 1 tsp Himalayan sea salt fresh ground black pepper to taste How to make: Throw all ingredients (except crisps) into a strong blender or food processor Blend until a smooth consistency or the consistency of your choice – I like to leave in a few chunks for texture Serve the spread in a bowl surrounded with crisps Garnish with a lemon This paring goes great with a crisp fruity pinot grigio or even cold glass of bubbly! Stay tuned for more …
I love how this recipe has only THREE ingredients and one of them is coconut (my absolute fav!). Coconut has been a superfood by many cultures around the world and the saturated fat in coconut is a fat that is rarely found in nature known as Lauric Acid. This type of fat is like a miracle ingredient because of all the health promoting properties. Our body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial, and anti-protozoa properties which help with viruses like HIV, herpes, measles and the common cold and flu. Coconut is also amazing for our hair, nails, skin, metabolism and supports the health and proper function of our thyroid. So while these macaroons are quick and deliscious they’re also a powerful package of nutrients. Ingredients: 3 cups of unsweetened shredded coconut 3 egg whites 2-3 tbsp Maple Syrup or sweetener of your choice How to make: Preheat oven to 300 degrees Spray a muffin tin with coconut spray Mix shredded coconut, egg whites and syrup together until combined Press mixture into …
I’ve always been a ‘Busy-Bee’ with owning my own business but the word ‘busy’ is on a whole new level now that I’m a #Mommy. During times of chaos…in between feeding my boy, tending to my boy, coaching clients, writing, doing laundry (2-3 loads a day with my Spitup Monster), dishes, running after 3 ferrets (yes 3!!) etc. etc. etc. it’s so easy to grab unhealthy fast food choices (and I have been guilty of this!). When I made these protein bites I was surprised with how filling they are! They’re especially great in between meals or when craving a little something sweet…and they definitely help out a VERY hungry (sometimes hangry lol!) breastfeeding Momma! Try them out 🙂 Ingredients: 1/2 cup raw oats 3/4 cup natural peanut butter 1 scoop of Interactive Nutrition’s Whey Protein chocolate protein powder 1/4 cup shaved coconut (unsweetened) 1/4 cup dark chocolate chips How to make: Mix all ingredients in a bowl until combined Form into 1 inch balls Refridgerate for a couple hours and they are ready to …
With my Baby Boy at 6 weeks old, I’ve been changing diapers 8-12 times a day and the words ‘poo, poop, poopy, and pee’ have become a HUGE part of my vocabulary (haha). During the first couple of weeks my baby was at his most fussy during diaper changes so anything thing that would make the the process smoother – I was all for it! These 3 products are my ‘Mommy must-haves’ for the never-ending diaper changes: 1. #WipeWarmer – I received this handy gadget from a good friend and it actually arrived in the mail two weeks into motherhood so I witnessed firsthand how my baby reacted to cold wipes…and it wasn’t pretty! When I used the wipe warmer it was music to my ears (as in no crying) and all smiles to my face. It made diaper changes so much more enjoyable for the both of us. I definitely recommend this little luxury for Baby and Mommy! 2. Baby Balm – I’m definitely not a fan of unnatural products especially for fresh newborn skin so …
I’m 6 weeks postpartum and I finally have the ‘green light’ to lift heavier and increase metabolic and core stability training, the gloves are off and I’m picking up the intensity. Since I am breastfeeding I’ll be eating healthy (as per usual) but eating what I want and when I want without counting calories. As part of my lifestyle ritual, I have a good idea of how much I need to eat with measurements of protein and carb sources along with keeping up dietary fat intake. One of the amazing things about breastfeeding is that you can burn up to 500 calories a day so my extra ice cream and cookie splurges balance out the energy deficit it creates (umm…bonus!). I’m going to increase the volume of exercise along with intensity levels but will keep my sessions at no longer than 45 minutes (free time is of the utmost importance when you’re a new Mommy). I’ll forego the typical cardio based work and save it for walks in the fresh air with my boy…and most importantly enjoy being a Mommy …
I think all us new Mommies can attest to the research we do on ‘Baby Stuff’. We have Baby Showers for our registries and this alone can be an extremely overwhelming task for us. I personally asked all my Mommy-friends what their ‘must haves’ were and received a wide variety of answers and options. I then planned my registry around the items that were mentioned 2 or more times and now that I am a Mommy myself with a 4-week old baby boy I have come up with my Top 5 New Mommy Essentials that I could not live without! 1. Double Electric Breast Pump by #Madela – Breastfeeding can be very daunting at first as your newborn is eating every 2-3 hours OR like my baby boy every hour (he’s a snacker!). This can be tough on Mommy because you feel like a walking, talking COW and your nipples also feel the pain…ouch!!! As a new Mom who owns a business with no maternity leave, there is no downtime and deadlines still need to …
A Blog by Coach JVB 