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superfoods
Wellness
Published Wednesday May 09, 2018 by Wendy Purviance

10 Natural Energy Boosting Nutrition Tips for New Moms

Food
Motivation
Expert Advice
Nutrition

Whether you’re a seasoned mom with a minivan and five kids or a first-time parent, we all have one thing in common: feeling like every ounce of energy has been sucked right out of us. Long days and sleepless nights become the norm, and when that happens, it’s tempting to reach for caffeine or your go-to sugary pick-me-up treat. While all of these things seem like satisfying strategies at the moment, they will not successfully sustain your energy for a busy life.

No matter your family size, agenda or the number of diapers to be changed, try these ten foods and tips to gain long-lasting energy—and keep your tank full all day long.  

 

leafy greens

1- Leafy Greens

Keeping your blood sugar stable, dark green leafy veggies are a nutrient-packed superfood high in antioxidants, vitamins, minerals, and folate. My top pick of leafy greens includes spinach, kale, broccoli, and arugula. Try adding them to a morning smoothie to kick-start your day!

 

omega 3
2- Omega-3

The importance of adding omegas to your diet can be pivotal. The levels of omegas in salmon help to decrease blood sugar levels, balance and sustain energy and help you feel full longer. Also, research shows that low levels of omegas are linked to fatigue, mood swings as well as depression.

 

healthy fats

3- Healthy Fats

No more low-fat, fat-free foods. We now know those good healthy fats are critical not only for brain health for you and baby but they also help stabilize blood sugar and digestion. When your gas tank is low, reach for an avocado and stuff it with tuna or salmon for a quick boost. Nuts, flax seeds, chia seeds, and sardines all benefit your body by absorbing the nutrients, naturally keeping your energy up from sunup to sundown.

 

oats
4- Oats

Oatmeal is one of the easiest and most delicious meals! A personal favorite, this superfood contains the healthy type of carbohydrates that are an excellent source of energy. Providing nutrients like vitamin B, thiamine, folate and niacin, oats help metabolize the energy in your body. Plus, you can customize your oatmeal. Try throwing in whatever ingredients you like—sliced almonds, walnuts, fresh berries—for a high-fiber, nutrient-rich breakfast or snack.

 

berries

5- Berries

An antioxidant powerhouse, berries are low on the glycemic (sugary) food list. Not only do berries help to boost nutrient absorption and maintain blood sugar levels for sustained energy, there are no sugary highs and lows. A perfect snack when paired with a handful of nuts, yogurt or mid-day green energy smoothie, fresh berries are an easy addition to your daily diet.

 

water
6- H20

It can be a challenge in itself to stay hydrated, so it’s time to ditch dehydration. Water is a powerhouse for the body, and your cells require water to work properly. H2O helps to metabolize proteins and carbohydrates, aiding in the release of toxins in the body. This function supports a boosted immune system and in turn, gives you energy.

 

grass fed meat
7- Organic Grass-fed Meats

A great source of iron and protein, grass-fed meat is higher in antioxidants than traditional meat and is high in carnitine—a driver in mitochondrial, fatty acid transfer. It is also much leaner than it’s traditional counterpart, with grass-fed beef having about 50% more omega-3 fatty acids than standard beef. 

 

eggs superfood
8- Eggs

Easy to cook and a great source of protein, egg yolks have a lot of Vitamin D which helps boost energy as well as strength—something every mom needs. Make hard-boiled eggs for a grab-and-go snack, as a topping on your favorite salad, or add a fried egg to a burrito bowl for extra protein.

 

bone broth superfood

9- Bone Broth

Bone broth is trending, but the benefits far outweigh its popularity. From healing gut issues to supporting a healthy immune system, bone broth is good for muscles, bones, hair, skin, and nails. Nutrient-rich bone broth also provides an outstanding source of fat, protein, and collagen. The process of allowing the bone broth to simmer anywhere from 8-24 hours helps fight fatigue and boost energy naturally. Try a sip! 

 

healthy greens

10- Small Meals  

Keeping blood sugar levels balanced is essential. Skipping meals, fasting or low-calorie diets will not help fuel your body for all the energy motherhood requires. Stay supercharged throughout the day by choosing healthy, nutrient-rich superfoods with a good source of fat and protein.  
 

Wendy Purviance
Written by
Wendy Purviance
Contributor | Functional Medicine Certified Health Coach
About the author
Working to create programs for individuals in weight reduction, lifestyle change and how to receive balance through meditation and yoga, Wendy is a yoga instructor and considers herself an amateur chef. With over 15 years experience writing and speaking, Wendy's topics include essential oils and detoxing the body.
dairy-free cheese healthy recipes
Wellness
Published Wednesday Jan 22, 2020 by Mckenzie Hathaway

Not Too Cheesy: Vegan "Cheese" Recipes That Taste Like The Real Thing

Recipes
Food
Nutrition

We all love cheese. And if you don’t love cheese, well, you just haven’t found the right kind for you. If you’re unlucky like me, however, cheese does not like you. Thankfully, we live in 2020, where plant-based cheese recipes are alive and well.

I have been dairy-free for a few years, and cheese is truly the food group I miss the most. As much as we try, we sometimes just can’t get vegan cheese to taste like the real thing. So, I recruited my dairy-loving, cow-consuming friends to be my taste-testers. Their brutal honesty helped me create some “fake” cheese that can actually compete with the real stuff.

Goat "Cheese" Ball

Did you know you can make mouth-watering “fake” cheese with macadamia nuts? Yes, macadamia nuts. If you’re craving that creamy consistency but your stomach isn’t down for dairy, try out this recipe inspired by Simple Vegan Blog

1
Goat "Cheese" Ball

Did you know you can make mouth-watering “fake” cheese with macadamia nuts? Yes, macadamia nuts. If you’re craving that creamy consistency but your stomach isn’t down for dairy, try out this recipe inspired by Simple Vegan Blog

Nacho "Cheese" Sauce

I know what you’re thinking: is this real? Is it too good to be true? No nuts, no fat, and it tastes good? You’re in for a treat. No one can tell the difference between this recipe and their favorite gooey cheese sauce. This recipe makes a lot of sauce, so be ready to share and shock your dairy-loving friends.

2
Nacho "Cheese" Sauce

I know what you’re thinking: is this real? Is it too good to be true? No nuts, no fat, and it tastes good? You’re in for a treat. No one can tell the difference between this recipe and their favorite gooey cheese sauce. This recipe makes a lot of sauce, so be ready to share and shock your dairy-loving friends.

Sweet Potato Mac N' "Cheese"

Feeling some cheesy FOMO? Get your macaroni and cheese fix with this deliciously dairy-free recipe inspired by Forks Over Knives. Enjoy all the creamy goodness with ingredients like cashews, turmeric, sweet potatoes, and gluten-free pasta. Yum! 

3
Sweet Potato Mac N' "Cheese"

Feeling some cheesy FOMO? Get your macaroni and cheese fix with this deliciously dairy-free recipe inspired by Forks Over Knives. Enjoy all the creamy goodness with ingredients like cashews, turmeric, sweet potatoes, and gluten-free pasta. Yum! 

"Cheese" Potato Fries 

The perfect side dish to go with your Impossible burger, these “cheese” potato fries will definitely take you to flavor-town. Whip up the sauce with cannellini beans, yeast, apple cider vinegar, and just add some seasonings to the potatoes for a healthy alternative to a classic meal. 

4
"Cheese" Potato Fries 

The perfect side dish to go with your Impossible burger, these “cheese” potato fries will definitely take you to flavor-town. Whip up the sauce with cannellini beans, yeast, apple cider vinegar, and just add some seasonings to the potatoes for a healthy alternative to a classic meal. 

Mckenzie Hathaway MINDBODY
Written by
Mckenzie Hathaway
Media & PR Specialist
About the author
From working at a fashion magazine to taking on the tech industry, Mckenzie is passionate about all things Public Relations. Outside of the office, you will find her trail running, swimming in the ocean, or creating plant-based recipes as she heals her body from autoimmune diseases.