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001 Introducing The Embodied & Well Mom Show!

001 Introducing The Embodied & Well Mom Show!

Busy Mom's Starter Guide to Making Peace with Food
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Hey Mamas!

The Nurtured Mama Podcast is back! Except it’s no longer called The Nurtured Mama Podcast. It’s now the Embodied and Well Mom Show. If you listen to the episode you’ll learn why the name has changed, what I’ve been up to and what to expect with season 2! Can’t wait to dive in!

Cheers, mama!!

Resources I mention in the episode: (my new website url)

Get your all-access pass to the Intuitive Eating for Moms Starter Series here –>

Free facebook group:

BRAND NEW: Uplevel your intuitive eating and motherhood journey by joining the Intuitive Eating Moms Club. Non-diet wellness made simple for moms. Learn more about it here–>

Realistic Postpartum Meal Prep Plan

Realistic Postpartum Meal Prep Plan


Realistic Postpartum Meal Planning

Note: Some links contained in this article are affiliate links and I have clearly indicated which are affiliate links in the article itself.

graphic advertising special discounts on meal planning software

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:

  1. Upload recipes from online or manually enter them so that they’re all in one place
  2. Create menus that I can save and re-use
  3. 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.

Episode 023:  One Mom’s Story on Going From 1 to 2 Kiddos with Jennifer McGurk, RDN, CDN, CDE, CEDRD

Episode 023: One Mom’s Story on Going From 1 to 2 Kiddos with Jennifer McGurk, RDN, CDN, CDE, CEDRD


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




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.






Twitter: @jenmcgurkrdn

Instagram: @jennifermcgurkrdn




  • 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.








Episode 020: Finding Peace with Food During the Holidays – 🎁 Bonus Content!

Episode 020: Finding Peace with Food During the Holidays – 🎁 Bonus Content!

find peace with food for the holidays

Get the FREE audio series for seeking peace with food this season!

This FREE audio series will land straight in your inbox for 5 days. You’re welcome to join The Nurtured Mama Community Facebook Group to share your aha-moments and ask questions too!

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! —–>

Episode 018: One Mom’s Story of Recovery, Motherhood and Finding Herself with Judy Tsuei

Episode 018: One Mom’s Story of Recovery, Motherhood and Finding Herself with Judy Tsuei

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


As a WordStylist & Business Strategist, Judy Tsuei works with wild hearted female entrepreneurs to brand their story beautifully — and to get seen! Being authentic is becoming increasingly important in our online world, and Judy shares the tips, tools, and insights on how to attract your ideal clients in a way that converts to genuine revenue — all by working happier, rather than harder through her signature programs. Learn more at




  • Judy developed an eating disorder in her teenage years. She shares her story of treatment, recovery,  re-finding herself and how this carried over to her motherhood journey.
  • Judy talks about her experience in finding the things that she wanted to do as a writer. Prior to becoming a writer, she had worked for big companies where she was doing well, yet she knew that her heart wasn’t in it. Her purpose of serving the world had to be tied to being authentic, open, and part of that is to keep sharing her and other’s stories.
  • She also shared her experiences while living in Kauai where she met her husband, made it through a pregnancy with hyperemesis and also created a group to find community and support.
  • Judy share her thoughts on how as a woman, by giving yourself the permission to be wild and free.
  • Judy talks about her experience of going through depression and postpartum depression and how she overcame it. She makes an important point of seeking professional help (from a trained mental health professional) and how her family encouraged her to seek that care. Other complimentary experiences and treatments included acupuncture and returning to yoga.
  • She ended the episode by giving a piece of advice :

“Do not beat yourself up. Took it with compassion and grace.”


“Create the Brand of You” and “Six Figure Storytelling” programs.


Episode 014: Virtual Doulas – What they do & how they can help with Jessica Zablan

Episode 014: Virtual Doulas – What they do & how they can help with Jessica Zablan

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


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.






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.


  • 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.

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