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 | Oct 31, 2017 | #stoptheshame, Body Acceptance, Breastfeeding, Dieting, Eating Disorder Recovery, Eating Disorders During Pregnancy, Eating Disorders Postpartum, Emotions & Food, Health at Every Size, Intuitive Eating, Mindful Eating, Nurtured Mama, Podcast, Postpartum, pregnancy, Weight Shame, Weight Stigma
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 HOST:
Lindsay Stenovec, MS, RD, CEDRD, CLEC is the founder of TheNurturedMama.Club – an online body positive wellness community for moms and moms-to-be and the owner of Nutrition Instincts
– a San Diego-based nutrition private practice specializing in eating disorders, intuitive eating, maternal wellness and family feeding. Her mission is the help women and mothers reduce stress and guilt around food and movement by restoring their trust in their bodies, taking weight obsession out of the equation and re-defining health and self-care so that each woman, mother & family can thrive. She is the host of The Nurtured Mama Podcast and creator of Eat. Be. Nurture – An online program that helps mamas eat with joy, live in the moment and nurture their inner power. Lindsay lives in San Diego with her husband and 3-year old son. She’s happy to share that she is expected baby boy #2 in early 2018.
FIND LINDSAY ONLINE:
www.instagram.com/thenurturedmama
www.facebook.com/thenurturedmama
www.twitter.com/thenurturedmama
www.pinterest.com/lindsay-stenovec
www.nutritioninstincts.com
www.thenurturedmama.club
EPISODE SUMMARY:
In this solo podcast, Lindsay dives into the topic of diet culture and the impact it has on a mother’s wellness before, during and after baby. From a very young age, a foundation is laid for us in Western culture – your body can’t be trusted, your weight determines your health and worth and, particularly as women, you should spend large amounts of time distracted by food and body “stuff.” This episode looks at how this foundation sets us up for challenges with food and body before, during and after pregnancy and why we must challenge these messages. You CAN opt out of diet culture!
PRODUCT:
Want to boost your body mindset during and after baby?
Get the FREE Post Baby Body Mindset Booster here: http://bit.ly/2i21IQG
Want to continue the conversation? Join us over at the Nurtured Mama Community on Facebook!
https://www.facebook.com/groups/nurturedmamacommunity/
Get your FREE Post-Baby Body Image Booster eBook today! (link to http://bit.ly/2i21IQG)
7 action steps – 1 breathing exercise – 5 body and #momlife affirmations to save in your phone
Learn more about The Nurtured Mama at www.thenurturedmama.club
Share this on social media!
by Ana R | Oct 24, 2017 | Body Acceptance, Body Image, Eating Disorder Recovery, Eating Disorders During Pregnancy, Eating Disorders Postpartum, Emotions & Food, Health at Every Size, Intuitive Eating, Nurtured Mama, Podcast, Postpartum, Postpartum Wellness Series, pregnancy, Support for Moms, Your Tribe
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:
Dr. Linda Shanti McCabe holds a doctorate in Clinical Psychology and is a Licensed Clinical Psychologist in the state of California. She has worked in the field of Eating Disorder, Chemical Dependency, and Codependency Recovery since 1999, in residential, intensive outpatient, and outpatient levels of care. Her doctoral research focused on re-image-ing the body using expressive arts with women recovering from bulimia, anorexia, and binge eating. She is a Licensed Soulcollage facilitator trained by Seena Frost, MFT, and am certified in Postpartum International’s Perinatal Mood and Anxiety components of care.
She knows the terrain of eating disorder recovery and “new mommy bootcamp” because she has been there. She recovered herself twenty years ago. She is a therapist that truly believes
“you can’t keep it unless you give it away, but you can’t give it away unless you have it.”
FIND LINDA ONLINE:
Website: DrLindaShanti.com
Twitter: @DrLindaShanti
FB: Recoverymama
Blog: Recoverymama.com
TRANSITION TO MOTHERHOOD:
Dr. Shanti shared a quote:
“The moment a child is born, the mother is also born. She never existed before. The woman existed, but the mother — NEVER. A mother is something absolutely new.”
The quote itself summarizes some of her transitions into motherhood. According to Shanti, the transition was like a whole new journey. As an individual in eating disorder recovery, it was like “a recovery beyond her wildest dreams, totally different in ways that she could never imagine.”
EPISODE SUMMARY:
- She discovered experientially the many overlaps in the journey of new motherhood and recovery for eating disorder: body image, shifts in recovery in new motherhood, sleep, food, hormones and mood, career transitions, relationships and partner transitions, identity transformation.
- She describes the feeling after pregnancy as like having a whole new self that has elements of your old self.
- Linda highlights the various support systems that can help mothers in their recovery after pregnancy. According to her, support may come in a lot of different ways. In some cases that may have to deal with a medical or psychological condition, seeking professional support would definitely be part of that.
- Another support that she mentioned is about being part of motherhood support groups that are tailored according to your situation. (Ex: corporate mom, stay at home moms, part-time working moms, etc…)
- Linda also encourages moms to find their “Mom Tribe.” Try to make new friends. And if you haven’t, give yourself time. She provides some great tips on how to test out new friendships and decide who you’d like to pursue deeper relationships with.
PRODUCT:
UPCOMING BOOK:
Good Enough Mama: Taking Care of Your Self and Your Recovery During Pregnancy and Postpartum
REFERENCED ON THE SHOW:
- Moms Helping Moms – http://www.momshelpingmomsfoundation.org/
- 4th Trimester Bodies Project – http://www.4thtrimesterbodiesproject.com/
- Mid Drift Movement – https://www.middriftmovement.com/
by Ana R | Oct 10, 2017 | Nurtured Mama, Postpartum, pregnancy, 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 OUR GUESTS:
Jessica Zablan is a Maternity Consultant, Baby Gear Expert, Doula, a Certified Car Seat Technician and the owner of The Birth & Baby Company. She is a Baby Planner University graduate, has completed the National Child Passenger Safety Certification and she is an active member of ProDoula. Jessica has been featured on parenting websites as in Romper, Gugu Guru, Blossom To Be Fit and MBA To Motherhood. Her business is also in the starting phases of launching Virtual Services to be able to consult with families all around the world. Jessica, her husband, their two child and two huskies currently live in Boise, Idaho but are going to be making the big hop over the pond to Italy in 2019.
WHERE TO FIND WENDY ONLINE:
Website: www.TheBirthAndBabyco.com
Facebook
Instagram
TRANSITION TO MOTHERHOOD:
Jessica shares her story of pregnancy at the age of 19 and describes her transition as quite difficult at first. Now that her eldest is 8 years old, she felt that her experience at an early age has helped her support her friends as they embark on their motherhood journies. It also proved to be a catalyst for pursuing a career in the care of mothers during pregnancy and postpartum.
EPISODE SUMMARY:
- Jessica opens up about her journey to becoming a doula and how her passion for helping parents in giving birth to their babies gives her the capacity to support them in the early days of parenthood. She started as a doula while she lived in Japan when her husband was stationed there in the US military. This gave her a unique perspective on the differences between birth culture in Japan vs. the US. Over time, Jessica became a postpartum doula, a maternity consultant, and maternity concierge.
- Jessica talks about the reason of her transition from being a birth doula to a postpartum doula.
- She elaborately explains what to expect if you hire a birth doula, virtual doula and/or postpartum doula.
- Jessica shares about her virtual doula services and how this set-up works to cater her client’s needs.
- According to her, many people think that a doula is only for homebirth but she clarifies that her doula services are geared to provide support for all types of birth scenarios.
- Jessica also discusses what it means to be a maternity concierge and what moms can expect if they are able to hire one.
