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Nutrition for Women. Metabolic Health. Better Blood Sugar.

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  • Foods For Your Menstrual Cycle: Nourishing Your Body Naturally

    Foods For Your Menstrual Cycle: Nourishing Your Body Naturally

    The menstrual cycle is a natural and essential part of a person’s life, yet it can often bring discomfort and mood swings. While you can’t completely eliminate these symptoms, you can make your menstrual journey smoother by paying attention to your diet. Certain foods can provide your body with the nutrients it needs to support your menstrual cycle. Let’s explore these foods and how they can help you feel better during your period.

    1. Leafy Greens

    Leafy greens like spinach, kale, and Swiss chard are rich in iron. Iron is especially important during your period as you lose blood, which can lead to iron deficiency if not replenished. Including these greens in your diet can help maintain healthy iron levels and reduce fatigue.

     2. Fatty Fish

    Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids. Omega-3s have anti-inflammatory properties that can help alleviate menstrual cramps and reduce bloating. They can also positively impact mood and help with irritability and mood swings.

     3. Whole Grains

    Whole grains like brown rice, quinoa, and oats are rich in fiber, which aids in digestion and helps regulate bowel movements. This can be especially helpful in preventing or reducing the discomfort of constipation that some people experience during their periods.

    4. Fruits

    Fruits like bananas and oranges are high in potassium, which can help combat water retention and bloating. Berries, on the other hand, are packed with antioxidants and can help reduce inflammation. Incorporating a variety of fruits into your diet can provide you with essential vitamins and minerals.

     5. Nuts and Seeds

    Nuts and seeds, such as almonds, flaxseeds, and chia seeds, are excellent sources of magnesium. Magnesium can help reduce muscle tension and cramps. Additionally, these foods provide healthy fats that can help stabilize mood swings.

    6. Yogurt

    Yogurt and other probiotic-rich foods can support gut health. A healthy gut can help with overall well-being, including reducing the severity of PMS symptoms such as bloating and mood swings. Be sure to choose sugar-free plain yogurt. 

    7. Herbal Teas

    Certain herbal teas like ginger, chamomile, and peppermint can help soothe menstrual discomfort. Ginger, in particular, has anti-inflammatory properties that may alleviate cramps, while chamomile and peppermint can help with relaxation.

     8. Dark Chocolate (in moderation)

    Dark chocolate contains magnesium and can act as a mood booster. It’s important to consume it in moderation and choose chocolate with a high cocoa content to minimize added sugars.

    9. Water and Hydration

    Staying hydrated is crucial during your menstrual cycle. Drinking enough water can help reduce water retention and bloating. Herbal teas and water-rich fruits like watermelon can contribute to your daily fluid intake.

    10. Lean Protein

    Including lean protein sources like chicken, tofu, and legumes in your diet can help maintain energy levels and support muscle health during your period.

    Remember that everyone’s body is different, and what works best for you may vary. It’s essential to listen to your body and make dietary choices that align with your individual needs and preferences. Additionally, consulting with a healthcare professional or a registered dietitian can provide personalized guidance for managing your menstrual symptoms through diet. By nourishing your body with the right foods, you can make your menstrual cycle a bit more manageable and comfortable.

  • I've Been Diagnosed with Prediabetes. What's Next?

    I’ve Been Diagnosed with Prediabetes. What’s Next?

    Receiving a prediabetes diagnosis can be a wake-up call, but it’s also an opportunity for positive change. Prediabetes is a condition where your blood sugar levels are higher than normal but not yet in the diabetic range. The good news is that with the right lifestyle changes, you can often prevent or delay the onset of full-blown diabetes. So, what’s next? Let’s explore the steps you can take to manage prediabetes and improve your health.

     1. Understanding Prediabetes

    Knowledge is your first line of defense. Take the time to understand what prediabetes is and how it affects your body. Prediabetes is a warning sign that your body is having trouble regulating blood sugar, which, if left unchecked, can lead to type 2 diabetes. It’s crucial to recognize that you have the power to make positive changes to your health.

    FREE PREDIABETES TRAINING: TIPS TO LOWER BLOOD SUGAR LEVEL

     2. Consult a Healthcare Professional

    After receiving a prediabetes diagnosis, it’s essential to work closely with your healthcare provider, these include a certified diabetes educator, certified nutritionist, or registered dietitian. They can provide you with personalized guidance, answer your questions, and help you create a plan tailored to your needs. A wellness coach can help you with staying on track with your daily wellness/health goals. Regular check-ups will also allow you to track your progress and make any necessary adjustments.

     3. Adopt a Healthy Diet

    One of the most effective ways to manage prediabetes is through diet. Focus on a balanced and nutritious eating plan. Aim for:

    – Low Sugar Intake: Minimize your consumption of sugary foods and beverages.

    – Complex Carbohydrates: Choose whole grains over refined carbohydrates.

    – Lean Proteins: Include lean sources of protein like poultry, fish, and tofu.

    – Fruits and Vegetables: Load up on colorful, fiber-rich produce.

    – Portion Control: Pay attention to portion sizes to avoid overeating.

    4. Get Active

    Regular physical activity is a powerful tool in managing prediabetes. Aim for at least 150 minutes of moderate-intensity exercise per week. This could include brisk walking, cycling, swimming, or any activity you enjoy. Exercise helps your body use insulin more effectively and can lower blood sugar levels.

    5. Lose Weight (If Necessary)

    If you are overweight, losing even a modest amount of weight can significantly improve your prediabetes. Work with your healthcare provider to set realistic weight loss goals and develop a plan that combines diet and exercise.

    6. Monitor Your Blood Sugar

    Regularly check your blood sugar levels as advised by your healthcare provider. Monitoring can help you understand how your lifestyle changes are affecting your prediabetes and whether further adjustments are needed.

    7. Stay Committed

    Managing prediabetes is a long-term commitment to a healthier lifestyle. Stay motivated by setting achievable goals, seeking support from friends and family, and reminding yourself of the benefits of preventing diabetes.

    8. Educate Yourself

    Stay informed about the latest research and developments in prediabetes management. Knowledge is a powerful tool, and staying up-to-date can help you make informed choices about your health.

    In conclusion, a prediabetes diagnosis doesn’t have to be a life sentence to diabetes. With the right approach, you can take control of your health and potentially prevent or delay the onset of diabetes. Remember, you’re not alone in this journey. Seek support, stay motivated, and make the necessary changes to lead a healthier, happier life.

    Next Step to Taking Charge of Your Well-being

  • Breaking Free from Sugar: A Guide to Sugar Detox"

    Breaking Free from Sugar: Guide to Sugar Detox

    Sugar addiction is a widespread issue that many of us grapple with, making it challenging to resist the allure of sweet treats and high-carb foods. However, indulging in excessive sugar consumption can significantly elevate the risk of various health problems. It can lead to unstable blood sugar levels, triggering hormonal imbalances that wreak havoc on the body.

    Tip for Better Health: Instead of reaching for soda or sweetened beverages, consider infusing water with fruits as a delightful and healthier alternative.

    It’s important to note that all carbohydrates, whether it’s rice, bread, pasta, cakes, corn, or legumes, ultimately break down into sugars. Meals high in refined carbohydrates and low in protein can lead to increased insulin production.

    Moreover, sugar isn’t solely derived from food. Stress can elevate blood sugar levels, with stress hormones like cortisol and epinephrine causing spikes, even when you haven’t eaten. 

    So, how can you tell if you’re insulin resistant? Here are some signs to watch for:

    1. Nighttime Eating: Waking up to eat during the night.

    2. Low HDL Cholesterol: Decreased levels of good cholesterol.

    3. Heartburn: Frequent occurrences of heartburn.

    4. Unexplained Weight Gain: Gaining weight without altering your diet.

    5. Menstrual Irregularities: Irregular menstrual cycles.

    6. Polycystic Ovarian Syndrome (PCOS): Common in women with insulin resistance.

    7. Excess Hair Growth: Unwanted hair growth.

    8. Breast Cysts: Development of cysts in breast tissue.

    9. Hypoglycemia: Episodes of low blood sugar.

    10. Carb Addiction: Strong cravings for carbohydrates.

    11. Abdominal Weight Gain: Accumulation of fat around the waistline.

    12. Post-Meal Fatigue: Feeling tired after consuming high glycemic meals or snacks.

    High glucose levels come with their own set of dangers, including:

    – Oxidative Stress: Harmful free radicals damage cells.

    – Increased Inflammation: Chronic inflammation can lead to various health issues.

    – Retinal Damage: Can affect vision and cause damage to the eyes.

    – Endothelial Dysfunction: Impaired blood vessel function.

    – Arterial Blockage: Accumulation of plaque in arteries.

    – Reduced Coronary Blood Flow: Diminished blood supply to the heart.

    – Increased Cancer Risk: Elevated glucose levels can contribute to cancer development.

    Now, let’s explore how to embark on a sugar detox journey:

    1. Prioritize Protein: Incorporate more protein into your snacks and meals.

    2. Healthy Fats: Ensure you’re getting an adequate intake of healthy fats.

    3. Boost Fiber: Increase your fiber consumption to help stabilize blood sugar levels.

    4. Stay Active: Regular exercise can aid in regulating blood sugar.

    5. Hydration: Drink plenty of water to support overall health.

    6. Medication Awareness: If possible, reduce or avoid the use of steroid-based medications.

    7. Liver Health: Consider liver detoxes to support proper liver function and prevent insulin overload.

    Breaking free from sugar addiction and detoxing from its harmful effects requires commitment and lifestyle changes. By adopting these strategies, you can take significant steps toward a healthier, sugar-free life.

  • 3 High-Protein Savory Brunch or Lunch Ideas for Prediabetes

    3 High-Protein Savory Brunch or Lunch Ideas for Pre-Diabetes

    When it comes to managing prediabetes, a balanced diet plays a crucial role. One dietary aspect that deserves special attention is protein. High-protein meals can help regulate blood sugar levels and keep you feeling satisfied longer. So, if you’re looking for savory brunch or lunch ideas that are not only delicious but also diabetes-friendly, you’re in the right place. We’ve curated three mouthwatering recipes that are packed with protein and flavor.

    1. Quinoa and Black Bean Stuffed Bell Peppers:

    Ingredients:

    – 4 large bell peppers (any color)

    – 1 cup cooked quinoa

    – 1 cup black beans (canned, drained, and rinsed)

    – 1/2 cup diced tomatoes

    – 1/2 cup diced red onion

    – 1/2 cup corn kernels (fresh, frozen, or canned)

    – 1 tsp chili powder

    – 1/2 tsp cumin

    – Salt and pepper to taste

    Instructions:

    1. Preheat your oven to 375°F (190°C).

    2. Cut the tops off the bell peppers and remove the seeds and membranes. Parboil them for about 3-4 minutes, then drain and set aside.

    3. In a mixing bowl, combine the cooked quinoa, black beans, diced tomatoes, red onion, corn, chili powder, cumin, salt, and pepper. Mix well.

    4. Stuff each bell pepper with the quinoa and black bean mixture. Place them in a baking dish.

    5. Sprinkle shredded cheese on top of each stuffed pepper.

    6. Cover the baking dish with aluminum foil and bake for 25-30 minutes or until the peppers are tender.

    7. Serve hot and enjoy your protein-packed, prediabetes-friendly meal.

    2. Tuna and Avocado Salad:

    Ingredients:

    – 2 cans of tuna in water, drained

    – 2 ripe avocados, diced

    – 1/2 red onion, finely chopped

    – 1/2 cup cherry tomatoes, halved

    – 1/4 cup chopped fresh cilantro or parsley

    – Juice of 1 lemon

    – Salt and pepper to taste

    Instructions:

    1. In a large bowl, combine the drained tuna, diced avocado, chopped red onion, cherry tomatoes, and fresh cilantro or parsley.

    2. Squeeze the lemon juice over the mixture and season with salt and pepper.

    3. Gently toss everything together until well combined.

    4. Divide the salad into portions and serve immediately. You can enjoy it as a salad, in a whole-grain wrap, or on whole-grain crackers.

    (more…)

  • Eat Healthy fats to reduce belly fat

    Eat Healthy Fat to Reduce Belly Fat

    Are you tired of the constant struggle to shed those unwanted pounds, especially around your belly? Contrary to popular belief, you don’t have to eliminate fats from your diet to achieve your weight loss goals. In fact, some fats can be your allies in the battle against belly fat. Welcome to the world of healthy fats, where fat loss meets flavor and nourishment.

    Why Healthy Fats Matter:

    Before diving into the specifics, it’s essential to understand why healthy fats are your secret weapon in the quest to reduce belly fat. Here are some compelling reasons:
    1. Combat Inflammation: Inflammation is often the culprit behind stubborn belly fat. When your body experiences inflammation, it signals a need to store more fat around your midsection. Healthy fats, particularly monounsaturated fats and omega-3 fatty acids, possess anti-inflammatory properties that can help quell this response.
    2. Stress Reduction: Did you know that stress is closely linked to increased belly fat? A stressed body produces elevated levels of cortisol, a stress hormone that encourages fat storage, especially around the abdomen. Omega-3 fatty acids have been shown to reduce stress hormones in the body, helping to keep belly fat in check.
    3. Satiety and Appetite Control: Healthy fats have a unique advantage when it comes to satiety. They take longer to digest, which means they keep you feeling full for extended periods. This not only prevents overeating but also curbs those pesky cravings that often lead to unhealthy snacking.

    Healthy Fat Options:

    Now that you understand the significance of healthy fats in your quest to reduce belly fat, let’s explore some delectable options to incorporate into your daily meals:
    1. Almonds: These crunchy gems are packed with monounsaturated fats, making them a fantastic snack choice.
    2. Avocado: Creamy and versatile, avocados are rich in healthy fats and provide a satisfying texture to your meals.
    3. Cashews: These nuts are not only delicious but also a great source of healthy fats and essential nutrients.
    4. Olive Oil: A staple in Mediterranean cuisine, olive oil is a heart-healthy option for cooking and drizzling over salads.
    5. Sesame Oil: This flavorful oil adds a unique twist to your dishes while contributing to your healthy fat intake.
    6. Seaweed: If you’re looking for a low-calorie option, seaweed is not only nutritious but also contains healthy fats.
    7. Salmon: Fatty fish like salmon are rich in omega-3 fatty acids, making them a must-have for your anti-belly-fat arsenal.
    8. Walnuts: These brain-shaped nuts are packed with nutrients and healthy fats, making them a satisfying and nutritious snack.
    9. Chia Seeds: These tiny seeds are chock-full of omega-3s and can be added to smoothies, yogurt, or oatmeal for a nutritious boost.
    10. Flaxseeds: Ground flaxseeds can be sprinkled on various dishes to enhance your intake of healthy fats and fiber.
    Incorporating these healthy fats into your daily meals can set you on the path to reducing belly fat without feeling deprived. Remember, the key is balance and moderation. So go ahead, savor those avocados, sprinkle some chia seeds, and enjoy a delicious journey towards a healthier, slimmer you.

  • A Fire Cider tonic

     

    Fire Cider tonic is an immune-boosting health tonic with fresh ginger, horseradish, onions, cayenne pepper, apple cider vinegar, and honey. Recipe inspired and adapted from Mountain Rose Herbs:

    1 large organic onion, chopped

    2 organic jalapeno peppers, chopped

    Zest and juice from 1 organic lemon

    1/2 cup fresh grated organic ginger root (or organic ginger root powder)

    1/2 cup fresh grated organic horseradish root (or organic horseradish powder)

    1 Tbsp. organic turmeric powder

    1/4 tsp. organic cayenne powder

    2 Tbsp. of dried thyme leaves

    1 cup organic apple cider vinegar

    1/4 cup of raw, local honey, or to taste

    Directions

    Prepare your roots, fruits, and herbs, and place them in a quart-sized glass jar. If you’ve never grated fresh horseradish, be prepared for a powerful sinus opening experience!

    Pour the apple cider vinegar in the jar until all of the ingredients are covered and the vinegar reaches the jar’s top.

    Use a piece of natural parchment paper under the lid to keep the vinegar from touching the metal, or a plastic lid if you have one. Shake well.

    Store in a dark, cool place for a month, and remember to shake daily.

    After one month, use cheesecloth to strain out the pulp, pouring the vinegar into a clean jar. Be sure to squeeze as much of the liquid goodness as you can from the pulp while straining.

    Next comes the honey. Add and stir until incorporated.

    Taste your cider and add more honey until you reach the desired sweetness.

  • Lemon and Herb Infused Iced Tea: Nature's Remedy for Cold and Flu

    Lemon and Herb Infused Iced Tea: Nature’s Remedy for Cold and Flu




    As the seasons change, so does our vulnerability to the common cold and flu. When the sniffles and sneezes strike, it’s time to turn to nature’s arsenal of immune-boosting ingredients. In this blog post, we’ll explore the refreshing and healing powers of Lemon and Herb Infused Iced Tea, a delightful beverage that combines the zesty goodness of lemon with the soothing qualities of lemon balm and echinacea tea. Get ready to discover how this homemade elixir can become your go-to remedy for staying healthy during cold and flu season.

    Benefits of Lemon:

    Lemon, with its vibrant yellow hue and tangy flavor, is a superstar when it comes to cold and flu season. Here’s why it’s a key ingredient in our healing tea:

    1. Vitamin C Boost: Lemons are packed with vitamin C, a powerful antioxidant known to strengthen the immune system. It helps your body fight off infections and reduces the duration of colds.

    2. Sore Throat Soother: The natural acidity of lemon juice can help soothe a sore throat, providing relief from the discomfort that often accompanies colds.

    Benefits of Lemon Balm:

    Lemon balm, a fragrant herb with a lemony scent, adds an extra layer of comfort and health benefits to our tea:

    1. Stress Reduction: Lemon balm has calming properties that can help reduce stress and anxiety. Stress weakens the immune system, so sipping on lemon balm-infused tea can promote overall wellness.

    2. Antiviral Properties: This herb is known for its antiviral properties, making it an excellent addition to your cold and flu-fighting arsenal.

    Benefits of Echinacea Tea:

    Echinacea, a flowering plant native to North America, is renowned for its immune-boosting properties:

    1. Immune System Support: Echinacea is believed to enhance the immune system, helping your body fend off viruses and bacteria more effectively.

    2. Reduced Severity: Studies suggest that echinacea can reduce the severity and duration of cold symptoms, making it an essential component of our tea.

    How to Make Lemon and Herb Infused Iced Tea:

    Now that you know the incredible benefits of the ingredients, let’s dive into how you can prepare this healing elixir:

    Ingredients:

    – 2-3 fresh lemons

    – 1-2 tablespoons of dried lemon balm leaves

    – 1-2 echinacea tea bags

    – Honey or sweetener of your choice (optional)

    – Ice cubes

    – Water

    Instructions:

    1. Boil water and steep echinacea tea bags for 5-7 minutes.

    2. Allow the tea to cool to room temperature.

    3. Add freshly squeezed lemon juice and lemon balm leaves to the tea.

    4. Sweeten with honey, if desired.

    5. Pour the mixture over ice cubes to create a refreshing iced tea.

    Conclusion:

    Lemon and Herb Infused Iced Tea is more than just a delicious beverage; it’s a natural remedy that can help ward off colds and flu while providing a soothing and comforting experience. By harnessing the immune-boosting power of lemon, the calming effects of lemon balm, and the immune support of echinacea, you can fortify your defenses and embrace the changing seasons with confidence. Stay healthy, stay refreshed, and stay prepared with this delightful homemade infusion.

  • Sugar-Free Delight: Creamy Coconut Pops Recipe

     

    Sugar-Free Delight: Creamy Coconut Pops Recipe
    Do you crave a sweet treat that’s both indulgent and sugar-free? Look no further than our Creamy Coconut Pops recipe. These luscious popsicles are not only dairy-free but also free from added sugars, making them a guilt-free pleasure for anyone with a sweet tooth. Let’s dive into the delightful world of creamy coconut goodness!

    Ingredients:

    – 1 coconut (full fat) or 1 can of organic full-fat coconut milk
    – Water (to fill ice pop mold)
    – 1 vanilla bean pod
    – 1 tsp banana extract

    Preparation:

    Step 1:  Start by gathering your ingredients and equipment. You’ll need a mixing bowl or blender and ice pop molds.
    Step 2: Pour the coconut milk into your chosen mixing vessel. If you’re using a coconut, you’ll need to crack it open and scoop out the flesh. If you prefer the convenience of canned coconut milk, make sure it’s the full-fat variety for that extra creaminess.
    Step 3: Determine the volume of your ice pop molds and add enough water to the coconut milk to fill each mold. This step helps ensure that your popsicles are the right consistency and texture.
    Step 4: Now, it’s time to infuse your mixture with the warm, fragrant flavors of vanilla. Slice the vanilla bean pod lengthwise, and using the back of a knife, scrape out the seeds. These tiny black seeds hold an abundance of flavor. Add both the seeds and the empty vanilla bean pod into the blender or mixing bowl with the coconut milk.
    Step 5: Enhance the tropical essence of your coconut pops by adding a teaspoon of banana extract to the mixture. This ingredient complements the coconut beautifully, giving your popsicles a delicious twist.
    Step 6: With all your ingredients in place, blend the mixture until it’s smooth and well combined. The result should be a creamy, aromatic concoction that’s simply irresistible.
    Step 7: Pour your delightful coconut blend into the ice pop molds. Don’t fill them to the brim; leave a little space at the top to allow for expansion during freezing.
    Step 8: Insert popsicle sticks or holders into each mold, ensuring they stand upright.
    Step 9: Place your popsicle molds in the freezer and let them set overnight. The patience is worth it!
    *Step 10: When the moment of indulgence arrives, run the outside of the pop molds under warm water for a few seconds. This helps release the popsicles without any hassle.
    Step 11: Finally, savor the creamy coconut pops, letting their tropical flavors transport you to a paradise of guilt-free sweetness.
    These Creamy Coconut Pops are the perfect sugar-free solution to your dessert cravings. With the richness of coconut and the warmth of vanilla, they make for a delightful treat any time of the year. Whether you’re following a sugar-free lifestyle or simply seeking a healthier indulgence, these popsicles are sure to satisfy your sweet tooth. Enjoy the pure, natural sweetness of coconut in every bite!

    Nutrition

    Calories 93 | Fat 8.5 g | Carbohydrates 1.1 g | Protein 1.1 g | Sodium 16 mg | Fiber 0 | Sugar 0

  • Ways to Use Ginger for Insulin Resistance & PCOS

     

    What is Ginger? 

    Ginger is best known for cold/cough remedies but it has many other health benefits. It can help in relieving nausea, period pain, morning sickness, digestive problems, and colic.  

    IS GINGER GOOD FOR PCOS? -Several studies show that ginger provides significant relief from many PCOS symptoms shown to be as effective as clomiphene citrate (Clomid), a popular drug used to address fertility issues in women with PCOS.  The study also concluded that the long-term use of Clomid has negative side effects, and the use of ginger as a herbal medicine without side effects at high doses can be an effective and better alternative for improving PCOS. – Ginger extract balances and improves hormones and Reduces estradiol serum levels. It has been shown that ginger is good for menstrual irregularities and can inhibit ovarian cancer cells. -Furthermore, some studies showed that ginger could enhance fertility, sperm motility, count, and quality and enhance male fertility. -Source: Pubmed

    Understand that PCOS is a lifestyle disease and can be cured over time. It had been found that stress is one of the basic causes of this disorder. The hormonal changes in a woman’s body can also be about this condition. This condition affects all women differently. For some women, it may cause heavy bleeding during their menstrual periods. Others, their periods may become irregular. Here are five ways to overcome this condition using ginger: 

    Warm relaxing ginger tea is one of the easy ways to get relief from PCOS. 

    See the photo above for a warm and relaxing cup of ginger tea. 

    Smoothies and juices are one of the best ways to reap the benefits of ginger. This ginger and beetroot recipe provides relief from PCOS. It is great to alleviate cramps, bloating, and cravings during and before menstrual periods. It also adds liver cleansing benefits. Liver cleansing is essential for getting rid of excess toxic hormones. 

  • How to Start Your Fat Loss Journey

     On your wellness journey, find what works best for you.


     When You’re A Depleted Post Natal Mom

    Your weight loss success may feel like it is unattainable.


    Today, I am sharing my 5 steps to starting a fat-loss diet during postpartum. During my pregnancy, I gained 40 lbs. I went from 165 lbs to now weighing 201 lbs. Then the pandemic happened and during that time, I gained an additional 13 lbs. I had never been that weight before. I am experiencing a different kind of struggle. Say hello to hormonal imbalances and approaching 40. These is another major issue that come with motherhood, that we sometimes overlook, is postnatal depletion.


    What is Postnatal Depletion?

    Postnatal depletion is the group of symptoms that affects all areas of a mother’s life after she gives birth. These include hormonal changes, sleep interruption, physiological (body) issues/pain, psychological/mental wellbeing. When there are too many stressors on the body and little time to recover, your levels get depleted. Many people, the postnatal period is up to 3-5 years after giving birth, however, this depletion can last for years, even decades later. 

    My Fat Loss Journey

    It has been 4 years and I am still struggling with sleep. In the past two years my back pain has intensified  and did some joint pain, which feels much better when I started implementing magnesium rich foods and a magnesium supplement.


    For the past few years, my main focus was maintaining my mental wellbeing and creating habits that I can stick to. Daily walks and drinking green juices slowly became my wellness rituals. 

    Now, that we’re in 2023, I am now ready for lose this weight. 

     

    Whether you are early or late postpartum, any mom can benefit from this plan.


    Step 1: Create a calorie deficit plan.

    I’m sure that you’ve seen or heard about a calorie deficit diet. Or calories consumed minus calories burned equals weight loss or gain. While this can set you up for the fat loss. I want you to also know that there is more to losing weight/fat than counting calories. “I don’t eat anything all day. I fast. I work out. But I’m still gaining weight. Especially when I am off the diet for 1 or 2 weeks. Sounds, familiar?  


    Step 2: Eat protein with every meal

    Every cell in the body needs protein. Protein is also needed to make new cells and build tissues and muscles. As we age, we lose muscle mass. Therefore, it is important to help us build muscle mass and reduce the risk of type 2 diabetes.
    Need a tasty protein powder these two, Plant-based protein  or  Another tasty one!  


    Step 3: Exercise 3 – 4 times weekly


    I know, you’ve likely heard to exercise at least 3 – 4 times per week. But what kind of exercise should you do to feel your best strong self? During your postnatal recovery stage, especially if you feel like you have no energy, doing the wrong exercise, too early and too intense can make your feel worse. If you are are depleted mama, exercises such as brisk walking, cycling, yoga, low-impact aerobic workout, light weight training, pilates, and swimming are highly recommended. These will improve your circulation, cardiovascular health, improve your mood, and strengthen your joint range motion. 



    Step 4: Increase vegetables and fruits


    There are many benefits to increasing your fruits and vegetables intake, however it is extremely important when you are working on restoring your body.  Pregnancy, childbirth, breastfeeding, and don’t forget stress and sleep deprivation leaves you depleted. Your very first step to feeling your best, is to rebuild your micronutrients. If you skip this step, it becomes much harder to improve your hormonal levels. Supplementation is okay, but it is also important to eat foods that are rich in vitamins, minerals. The goal is to create a strong foundation with food, so that the body can heal itself. If you need a meal plan to combine the 10 top nutrients, click here.


    Step 5: Get 7-9 hours of sleep per night

    Why is sleep an important part to fat loss? Sleep deprivation impacts how the body greatly. You cannot breakdown your food properly, your cortisol production-stress hormone, is a wreck. And you feel like a zombie, instead of feeling restored. That impact your mood and how you feel about yourself or life. If sleep is a big issue for, I would suggest having a sleep routine, drink herbal teas like lavender, passionflower, and eat a protein filled meal at least two hours before bed. 

    Wishing you well on your journey.Â