Healthy Eating Tips

Eating healthy doesn't have to be rocket science or expensive.

Here are some tips to help you make healthier choices daily.

• Start your day with a healthy breakfast. Research shows that people who eat breakfast tend to consume less calories throughout the day. Try a GOOD quality protein shake mixed with superfoods, or a quick egg omelet with veggies.

• Plan your meals and snacks ahead of time. This will help you avoid unhealthy impulse decisions. This is super hard for me because I like to eat what I want and don't necessarily want to be tied to a plan, BUT it takes practice to get in this mode.  Just do it for a week and it'll become more like second nature once you create the habit.

• Choose fruits, vegetables, whole grains, and lean proteins.  Stick to the outside edge of the grocery store, as the middle aisles are usually full of the boxed and fake foods.  Whole foods provide essential vitamins, minerals, and fiber that you need. When proteins you like go on sale at your grocery store, stock up your freezer!

• Eat more often. Eating small meals throughout the day can help you feel fuller and prevent overeating.  This is my biggest piece of advice to everyone! It seems counter productive, but you're actually motivating your metabolism and eating more often will keep your body in burn mode.  Think unsalted nuts, fruit, small amounts of good quality cheese, veggies and hummus.

• Drink lots of water. Staying hydrated helps keep your energy levels up, fuels your metabolism, and keeps you feeling full. Water is life.  Get used to it! I've had clients lose 10 lbs after changing nothing else but dropping all drinks except water.

• Avoid processed foods. Processed foods are high in sodium, sugar, and chemicals that ARE harmful to your health. There is absolutely nothing healthy about fast food.  Stop it as much as possible and refer back to #2. When you have food within reach when you get hungry, it's much easier to avoid pulling through a drive thru just because it's convenient.

• Limit sugary drinks.  A couple a week is not so bad, but sugary beverages are high in calories and lead to weight gain. Extra sugar is not needed and will not help you reach your goals. This is the fastest way to wreck your plan.  Keep a water bottle on hand at all times.

• Get active! A regular exercise routine can help you stay fit and healthy. Even if it's just walking or yoga, move your body. You'll also sleep better if you've used up some stored energy and fatigued your muscles for the day.

• Get enough sleep. Sleep is essential for your body to rest, recover, and repair. Create a haven of rest in your bedroom that's comfy, cool, and quiet.  Think of adding a noise machine or fan to avoid being disturbed by outside noises. Remove any distractions or paperwork.  Your bedroom should truly be a sanctuary of rest.  

With a little planning, you can make healthy eating and good rest a part of your daily routine.  

You can do it!

Top 10 Tips for a New Mama

 

1.Do Not Stress

If you want to be a perfect mom, you’re going to fail. None of us are perfect and the ones who seem to be are just good liars. Don't stress over doing everything the “right” way and being the perfect mother because that doesn't exist. Instead, strive to be the best mother YOU can be and do what’s best for YOUR baby. You’ll have less stress and you’ll have a realistic expectation of what it is to be a mom. Don't compare yourself or your child to anyone else. Comparison is a thief of joy. 

2.Sleep

There is no doubt about it, sleeping and getting as much rest as you can the first 30 days home with a newborn is crucial. Your body is still recovering from childbirth and you need to help it heal properly.

3. Routine

One of the best mom tips I can give is to create a routine for your baby from the start. It will give you peace and less stress. Your baby will find comfort in predictability.  It will take a few weeks to perfect it, but stay consistent and it'll be worth it. 

4. Sleep Training

I've never been able to do the cry it out method. I just can't. So i just feed on demand the first few weeks. Slowly, we work towards trying to schedule feedings at 10, 2, & 6, am & pm.  Once your baby can work up to this, you'll be able to sleep better. This will start creating a sleep schedule for your baby and peace of mind for you. 

5. Self Care

When moms don't take time for themselves, they feel more stressed, anxiety increases, and they are more tired and irritable. It becomes less of a joy to be a mother because you are not putting in time to do things that make you happy. Make time for breaks. Showering is a necessity. Getting out of the house is necessary. Make the time. You'll be glad you did. 

6. Postpartum Care Supplies

Having a postpartum care list is great idea because it helps to keep you organized after baby comes. Take the extra time to care for yourself and your body. You have to let your body heal and taking it easy is a must.

1. Large pads - the hospital has these but I have a certain kind I like that aren't so large.
2. Postpartum mesh underwear - get as many pairs of these from the hospital as you can. Trust me on this one!
3. The squirt bottle from hospital to wash instead of wipe after restroom visits. 
4. Lanolin cream if you plan to breastfeed
5. A great nursing bra
6. Nipple shields - saved my breastfeeding journey twice!
7. Post Partum belly wrap or leggings. These help w support and confidence!
8. Decide on a comfy "spot" to nest at home. Have a little table close by for all your supplies to sit within reach so you don't have to search for them as much. 

7. Post Partum Depression

It’s totally normal to be hormonal and have alot of different feelings after giving birth. It’s also common to cry a lot during the first couple of days with a newborn. Baby blues usually goes away within a week or two, but can linger for longer if gone unchecked.  Hormones are crazy!  If the feeling of sadness, anger, guilt, hopelessness, & mood swings do not go away, you need to seek help asap. Do not suffer endlessly. Definitely talk to a counselor or therapist. They will help you. Promise. 

8. Breastfeeding 101

If you’re planning on breastfeeding and want to have an amazing experience, you need to get educated on it. If you’re already breastfeeding and are struggling, you need to seek help. If you take a breastfeeding class and get the help that you need, you’ll have a higher success rate of rocking your breastfeeding journey! Take advantage of the lactation consultant while in the hospital for sure.  

10. Make Healthy Choices

Childbirth definitely takes a toll on you AND your body. I’ve been there 4 times!  That’s why I know it’s so important for you to make healthy postpartum choices. It’s going to make you feel better, heal properly and be in a better mood.

Here’s what to do:

• Eat more fruits and vegetables
• Drink lots of water
• Exercise (after dr gives you the ok)
• Get outside and get some sunshine
• Sleep as much as you can
• Take vitamins & probiotics