by admin | Sep 28, 2018 | Nurtured Mama, parenting, Podcast, Postpartum, Self Care, stress management, Support for Moms
Busy Mom's Starter Guide to Making Peace with Food
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We’d greatly appreciate a podcast rating and review so that we can reach more mamas and families!
MEET THE GUEST:
Valerie is a Mom, Certified Professional Coach, Core Energy practitioner, and Founder of The Unlimited Mom. Her work focuses on helping entrepreneurial Moms gain the clarity, confidence, and self-connection to create the fulfilling, abundant & harmonious life they’re striving for.
She is passionate about creativity, coffee, and connecting Moms to their unique and unlimited self. She believes Moms deserve to live a vibrant life and that by doing so, they set the foundation for the healthy and successful life that they want for their child.
WHERE TO FIND VALERIE ONLINE:
Website: www.theunlimitedmom.com
Facebook: https://www.facebook.com/TheUnlimitedMom/
Facebook Group: https://www.facebook.com/TheUnlimitedMom/
Twitter: https://twitter.com/TheUnlimitedMom/
Instagram:https://www.instagram.com/TheUnlimitedMom/
Freebie! The Mommy Pacifier – 5 Simple Steps to Create More Calm http://theunlimitedmom.pages.ontraport.net/mommypacifier
EPISODE SUMMARY:
- In this episode, Valerie shares about her transition into motherhood, learning how to seek help and support and how her professional journey supported her transition into parenthood.
- Valerie talks about how oftentimes the lens we see our experiences through are what define our experiences and impact our decisions. She encourages moms to get in touch with their values, step out of overwhelm and define what their lives will look like when they’re living in alignment with their values.
by admin | Jan 18, 2018 | Child Feeding, Nurtured Mama, Postpartum, Postpartum Wellness Series, Recipes, Self Care, Support for Moms, Uncategorized
Note: Some links contained in this article are affiliate links and I have clearly indicated which are affiliate links in the article itself.
Let’s be real. The idea of prepping meals ahead of time before baby comes is much easier said than done. I don’t know about you but when I’m in those final weeks of pregnancy the last thing my body wants me to do is to stand in the kitchen for hours cooking. Cue pain in feet, legs, hips, back…no good. However, once your sweet baby is earth-side you’re going to wish you had at least planned a bit since there isn’t a ton of time to cook between feedings, diaper changes, snuggles and your own personal recovery. I’m currently 38 weeks pregnant with my 2nd child so I figure this is perfect timing to develop a REALISTIC postpartum meal prep plan that will not only benefit my family but hopefully yours too.
This is what I came up with…
Make ahead and freeze:
Although my husband and I have planned ahead to figure out how to have him home for a bit longer this time (3 weeks vs. 6 days) I know that I will inevitably find myself alone with a baby (and likely a toddler) and need food that is ready to eat and extremely easy to prep (bonus if it can be consumed with one hand). However, I also know that I’m just not that mom (or dietitian) who has the energy or motivation to prep 21 postpartum meals at the end of my pregnancy. So I had to prioritize. I chose to focus on a couple of breakfast items, a killer snack option and then purchase several ready-made frozen foods to have on hand.
Currently in my freezer:
Freezer Friendly Breakfast Sandwiches by Emily Kyle, MS, RDN*
Freezer Breakfast Burritos by Jessica Penner, RD*
*(I slightly modified both of these to suit our needs and you can easily do the same!)
Smashed Tuna Sandwiches by Elizabeth Ward, MS, RD
The patties are in the freezer.
5 Ingredient Energy Bites by Chef Savvy
These energy bites are so yummy and easy to make! Recovering from delivery and nursing can make you super hungry so these little suckers do just the trick when I’m in need of a nourishing snack that will leave me full and satisfied!
Freezer meals I purchased from Trader Joe’s:
- Family Style Meat Lasagna (will pair with pre-mixed salad like the Broccoli and Kale Slaw Salad at TJ’s)
- Tempura chicken, brown rice, edamame, pineapple and broccoli
- Frozen pizza (Yup! No shame in my frozen pizza game)
- Pad thai single meals
- 3 x chicken burritos
- 2 x grass-fed ground beef (to include in instant pot recipe mentioned below)
Instant Pot Recipes
I LOVE my Instant Pot (affiliate link). It’s been a lifesaver during dinner prep with my toddler so I know it will be the gift that keeps on giving when I have a toddler AND an infant making their demands while I try to get food on the table. Here are the recipes that we’ll have set up on Plan to Eat. More on Plan to Eat towards the end of this article.
Creamy Beef Pasta Shells
Oh my gah this pasta dish is SOOO easy and I’m telling you it is RESTAURANT QUALITY. You can also modify it in a thousand ways – you could do a non-creamy version or throw some zucchini and eggplant in there. The options are endless.
Instant Pot Classic Beef Chili
If it ever rains in San Diego this season, we’ll be whippin’ this sucker up for sure!
Instant Pot Artichoke Chicken Orzo
This one takes a tad more time than the others but it’s worth it!
Pressure Cooker Chicken Black Bean & Rice Burrito Bowls
We either top this with chopped bell pepper, cabbage, avocado and sour cream and include a side of chips OR use the filling to make burritos. This is great as a make-ahead and freeze meal, too!
Snacks to purchase ahead of time to stay on top of your and your children’s needs (if this isn’t your first rodeo):
- KIND Bars (affiliate link)
- Lara Bars (affiliate link)
- Trader Joe’s Almond Butter Granola (OMGGGEEEE this ish is a-ma-zing)
- Just Mango Dried Mango from Trader Joe’s (In addition to fruit leather and dried fruit bars I’m actually planning to include these as a snack early on in labor).
- Omega-3 Trek Mix from Trader Joe’s or this Omega-3 Deluxe Mix (affiliate link)
- Whole wheat crackers
- Cheese sticks
- Yogurt
- Peanut Butter Pretzels from Trader Joe’s
- Plantain chips from Trader Joe’s
- Fresh fruit
Finally, the most important part of this entire meal planning process is our regular use of Plan to Eat – a software program that will seriously change your life (PROUD affiliate link). This program allows me to:
- Upload recipes from online or manually enter them so that they’re all in one place
- Create menus that I can save and re-use
- Generate shopping lists with the single click of a button!
Do you know what that means for postpartum meal planning? Once I make the menus, it’s done! I can generate and send that list off to my husband or another family member. I can even ask someone to use it to load into a grocery delivery system.
Use my referral link for a free 30-day trial. You can also request to be my “friend” and get access to all of my recipes and saved menus!
Even better? I have a FREE TRAINING that will teach you how to maximize the use of Plan to Eat! You’ll also be subscribed to my list
I combine my skills as a dietitian, meal planner for the masses, and experience as a mom, to help you use Plan to Eat like a pro! Once you’re on my list, you’ll also get plenty of resources for living well without being a slave to the scale.
by Ana R | Dec 12, 2017 | Body Acceptance, Body Image, Breastfeeding, Nurtured Mama, Podcast, Postpartum, pregnancy, pregnancy wellness, Self Care, Support for Moms, Uncategorized
Listen + Subscribe on ITUNES or STITCHER
We’d greatly appreciate a podcast rating and review so that we can reach more mamas and families!
– Search for the podcast in your podcast app (The Nurtured Mama Podcast)
– Scroll down and click 5 stars
– Tap “Write a Review” & enter brief review
– Press send
MEET THE GUEST:
Jennifer McGurk, RDN, CDN, CDE, CEDRD is a Registered Dietitian Nutritionist whose mission is to help people heal from diets, and find peace and balance with their food choices. She is the owner of Eat With Knowledge in Nyack, NY. She leads a team of dietitians who support the philosophy, “Feel fabulous about food!”
As a Certified Eating Disorders Registered Dietitian, Jennifer combines her expertise in medical nutrition therapy, psychology, and physiology to help clients understand their eating behaviors, and gain the insight needed to make positive changes for their health. She is an expert in the field of eating disorders, and a proud advocate for the Health at Every Size movement.
Jennifer has created the business, Pursuing Private Practice, along with authoring a book series of the same name, to help other healthcare professionals reach their goal of owning their own business. She also offers an e-course on Pursing Private Practice to help all healthcare professionals achieve their business goals. She offers supervision to other dietitians in the field of eating disorders.
Jennifer is a frequent guest in the media, often talking about positive nutrition, body image, healing from dieting, and educating others about eating disorders. She also loves to talk about all topics related to private practice! She has given presentations at conferences and workshops to audiences from 10 to as many as 1,000 people, and has been featured in news articles and on podcasts. For Jennifer, each presentation is an opportunity to share with her audience her positive message about food.
WHERE TO FIND JENNIFER ONLINE:
Websites:
www.eatwithknowledge.com
www.pursuingprivatepractice.com
Facebook: https://www.facebook.com/JenniferMcGurkRDN/
Twitter: @jenmcgurkrdn
Instagram: @jennifermcgurkrdn
EPISODE SUMMARY:
- Jennifer shares about her family’s experiences during their transition when they welcomed their second child at home.
- She also gives emphasis on giving assurance to the first child that nothing will ever change in how he/she is loved and cared for despite the fact that there’s a new addition to the family.
- Jennifer discussed how she planned differently for her 2nd birth, pregnancy and postpartum. She also shared a tip about not having so many expectations when it comes to the process of pregnancy, childbirth, and post-partum.
- For Jen, change is the only constant. She shares that she’s learned it’s okay for things not to fall into the timeline. It’s okay to take a step back and reflect. Later on, things will fall into their own place.
- She also gives advice to mothers on being compassionate with themselves. Leave guilt and shame aside. Whatever decision you make that you think is best for your family is okay.
- According to Jen, what your body needs is important. Yet, it’s also important to take care of your mind and soul. Motherhood is a tough job and it’s okay to ask support.
by Ana R | Dec 5, 2017 | anxiety management, high-risk pregnancy, Nurtured Mama, Podcast, Postpartum, Postpartum Wellness Series, pregnancy wellness, stress management
Listen + Subscribe on ITUNES or STITCHER
We’d greatly appreciate a podcast rating and review so that we can reach more mamas and families!
– Search for the podcast in your podcast app (The Nurtured Mama Podcast)
– Scroll down and click 5 stars
– Tap “Write a Review” & enter brief review
– Press send
MEET OUR GUEST:
Parijat Deshpande is the leading high-risk pregnancy expert who educates and guides women on how to manage their stress, anxiety and overall wellness so they can have healthier pregnancies, decrease their risk of preterm birth and give their baby a healthy start to life. Parijat is a clinically trained therapist, a women’s wellness expert and an experienced speaker on the impact of stress on health and wellness. She has over 4 years of experience as a Psychology Lecturer UC Berkeley and is the founder of MySahana, a South Asian mental health nonprofit. Parijat is a member of the American College of Lifestyle Medicine and is also a certified wellness coach, a certified stress management coach and a certified marriage educator.
WHERE TO FIND PARIJAT ONLINE:
Website: www.ParijatDeshpande.com
EPISODE SUMMARY:
- Parijat talks about her transition to motherhood, from all the challenges that she had faced starting from conceiving their baby, to going through ruptured ectopic pregnancy, preterm labor, and the turmoils that she and her family had to go through after giving birth to fight for their baby’s survival.Parijat believed that it had become her mission to help other women who are of her similar journey by giving them the support and encouragement that they need to be able to overcome it.
- She also talks about a research study that relates high-level stress to increasing a certain hormone that affects the placental clock, causing a greater risk for preterm delivery.
- Parijat share tips on how she helps mothers manage their anxiety using the mind-body connection. According to her, that sense of control is really important to helping moms feel less anxious.When you’re able to bring down your anxiety, it’s essential to listen to what your body is telling you. She teaches clients to help them identify the difference between anxiety and when is the right time to seek medical help.
- Parijat also talks about providing postpartum support to mothers who are in high-risk a pregnancy. According to her the postpartum experience of a high-risk pregnancy is quite different than a typical pregnancy because there is so much trauma that the mother goes through without the mother having enough time to process.
PRODUCTS AND SERVICES:
One on One Program:
Hold My Hand Program
Course:
Healthy High Risk Pregnancy Course
You can find these on her website: https://www.parijatdeshpande.com/
by Ana R | Nov 30, 2017 | Child Feeding, Ellyn Satter, Feeding Strategies, Hunger and Fullness, Intuitive Eating, Nurtured Mama, Podcast, Support for Moms
Listen + Subscribe on ITUNES or STITCHER
We’d greatly appreciate a podcast rating and review so that we can reach more mamas and families!
– Search for the podcast in your podcast app (The Nurtured Mama Podcast)
– Scroll down and click 5 stars
– Tap “Write a Review” & enter brief review
– Press send
MEET OUR GUEST:
Paige Smathers is a registered dietitian nutritionist in private practice in Salt Lake City, UT who specializes in helping people heal their relationship with food. She serves those who struggle with disordered eating, chronic dieting and family feeding concerns. She works individually with clients to help create sustainable and realistic solutions for well-being from a holistic perspective—mental, emotional, physical and all other areas of well-being are integrated into nutrition therapy sessions with clients pursuing nutrition and behavior changes. Paige also provides coaching for registered dietitians who want to incorporate intuitive eating and body positivity into their practice, but aren’t sure how to do it.
Serving the community at large, Paige has created a successful online course that helps bridge the gap from chronic dieting to intuitive eating. The course educates about nutrition and well-being, encourages participants to embrace where they are with their health now and in the past, and empowers participants to unlock their inner wisdom and become their own eating expert. Paige is also the proud host of a successful podcast, Nutrition Matters Podcast, which reaches tens of thousands of listeners every month. The podcast focuses specifically on intuitive eating, body positivity, and recovery from struggles with food and bodies.
WHERE TO FIND PAIGE ONLINE:
Website: paigesmathersrd.com
Instagram: https://www.instagram.com/paigesmathersrd/
Facebook: https://www.facebook.com/paigesmathersrd
EPISODE SUMMARY:
- Paige talks about the things that stood out to her with respect to food an body image. Her experience reinforced that feeling good in your own skin has nothing to do with your body size and how much you weigh.
- She talks about her work with families and feeding. She does a fair amount of work with parents in helping them figure out the feeding relationship in a way that’s helpful for the child. She is often working one-on-one with parents in creating an environment that’s conducive for child to naturally honor those hunger cues and fullness cues and in how to be positive with food.
- In this episode, Paige also discussed Ellyn Satter’s Division of Responsibility in terms of the feeding relationship. According to her (and I see this too), so many of the struggles with food are a result of kids doing the adult’s job or the adults doing the kid’s job.
PRODUCT:
Educate, Embrace, Empower – is a 10-week, self-guided online course taught by a registered dietitian nutritionist that teaches you how to unlock your inner wisdom to become your own eating expert. It consists of video trainings, templates, guided exercises and worksheets designed to help you heal your relationship with food and your body.
All of the training is online, contained in the members-only course website. The information and tools in this course are the exact methods used with individual clients to help them heal their relationship with food. Online training is convenient, cost-effective and flexible. Course members can access the course material day or night and can go at their own pace.
You can go and check out her online course – paigesmathersrd.com/course
REFERENCED ON THE SHOW:
Nutrition Matters Podcast
iTunes Link: https://itunes.apple.com/us/podcast/nutrition-matters-podcast-exploring-gentle-approach/id1017192753?mt=2
Shownotes:
https://www.paigesmathersrd.com/podcast
Ellyn Satter’s Website:
https://www.ellynsatterinstitute.org/
by admin | Nov 21, 2017 | Dieting, Hunger and Fullness, Intuitive Eating, Nurtured Mama, Self Care
Get the FREE audio series for seeking peace with food this season!
This audio series is for anyone who…
– Feels stress around the holidays (know anyone like that?)
– Would like to eat intuitively but finds it challenging to honor hunger and fullness cues amidst stress, travel, lack of routine
– Seems to always find themselves “overdoing it” or emotionally eating during the holiday season
– Has an Aunt Donchaeattoomuch asking if you realllly want seconds
– Has a hard time saying NO when you don’t want to do it or you don’t want to eat it
We’ll be covering…
- Why the heck is food so tough during the holidays and what can I do about it?
- Steps to finding peace with food during the holidays
- But, what if I overdo it?
- Am I eating emotionally or eating with emotion?
- How to know when to say yes and no + cope ahead
Get it here! —–> https://www.intuitiveeatingmoms.com/free-holiday-audio-series/
