Why Gut Health Matters for Moms

As a mom, you don’t get to take a sick day so maintaining a strong immune system is non-negotiable and a healthy gut plays a huge role in that. Instead of counting calories, one thing I like to have clients do instead is to count plants. Why? Experts agree: that eating a variety of plant foods each week is a strong predictor of overall gut health and can be the secret weapon for immunity for moms.

The Magic Number

Why 30? The goal of 30 different plant foods a week comes from a 2018 study by The American Gut Project. The research found that participants who ate more than 30 varieties of plants weekly had the healthiest gut microbiomes and higher levels of beneficial short-chain fatty acids.

I Think My Digestion Is Fine Though

Even if you don't have any obvious digestive issues, your gut could be craving an upgrade. Maintaining a healthy gut microbiome rich in good microbes helps with nutrient absorption and immunity. Maintaining this balance as a mom can help you feel more energized and keep you from getting every cold your kid brings home from daycare.

Why Plant Diversity Matters

Just like you have favorite foods, so do your gut bugs. Different microbes thrive on different types of plant fibers, resistant starches, and polyphenols. We all get into a routine and you can still meal prep and eat a lot of the same foods each week, but by eating a diverse range of plant foods you support the growth of a wide variety of beneficial microorganisms that improve your health.

Anything else?

It's not just immunity, but getting a variety of plants and improving gut health can also help with:

• Increased energy: The fiber, vitamins, and minerals found in a variety of plants help stabilize blood sugar levels and prevent energy crashes, keeping you more energized throughout the day.

• Overall improved health: Plant foods offer antioxidants, anti-inflammatory compounds, and essential vitamins and minerals that support heart health and reduce the risk of chronic diseases.

• Improved mental health: A healthy gut can lead to better production of neurotransmitters like serotonin, which can improve mood and reduce stress and anxiety.

What Counts Towards Your 30 Plants?

Hitting the 30-plant mark may be easier than you think. Here’s what can contribute to your count:

• Fruits

• Vegetables

• Beans & Lentils

• Herbs

• Spices

• Coffee

• Tea

• Grains

Portion Sizes and Practical Tips

Focus on getting at least the recommended minimum of 5 servings of fruits and vegetables a day, though more is always better. Here’s a quick guide to serving sizes*

• 1 medium-sized fruit or vegetable

• 1 cup of leafy greens

• ½ cup of fresh or frozen fruits and veggies

*If you're following one of my meal plans, you're already crushing this goal! ;)

Try not to stress about keeping count, but an easy way to hit this is by focusing on a variety of colors on your plate. You can also make this fun and try a new fruit or vegetable each week and get your kids involved, do a fun taste test, or try cooking it in a new way. You got this!

A Mom's Guide to Better Sleep

As busy moms, your mental task list is constantly running and that doesn't necessarily stop when you crawl into bed. The cruel thing is that you need a good night's sleep to keep up with it all and when you have small humans dictating your wake-up time (2 AM? 4 AM?) It's a bit challenging.

Since we all know that sleep is important for immune function, mood, energy, brain function, and long-term health, here are my top tips for moms to get better sleep and what you CAN control for your precious shut-eye.

8 Hours Before Bed: No More Caffeine☕

When you're powering through work, or taking care of the kids and hit that afternoon slump, I know it's so easy to reach for some afternoon coffee, but try to resist the urge. Ultimately It's messing up your sleep whether you realize it or not. Try some sparkling water, herbal tea, or better yet, a nutritious snack packed with protein, fat, and fiber which is really what your body is asking for. Bonus points for a quick walk around the block or some jumping jacks to get things moving.

3 Hours Before Bed: Avoid Heavy Meals & Alcohol 🍷

Heavy meals and alcohol disrupt digestion, hormone balance, blood sugar, and metabolism and make for a not-great night of sleep. Of course, once in a while is not a big deal, but if you're eating dinner right before bed or relying on a glass of wine every night before bed, it's time to make some shifts.

2 Hours Before Bed: Shut It Down 💻

Whether you work out of the house, manage the household, or BOTH, your mind is constantly running through your to-do list. If you feel like you have a lot of pending items, write them down. Studies show this allows people to let go more and know they can come back to their tasks in the morning. Close down your computer and step away.

1 Hour Before Bed: No More Screens 📵

YOU KNOW you aren't supposed to be scrolling Instagram in bed right? So why are you still doing it? Exposure to blue light from screens can suppress melatonin production, the hormone that helps you sleep. Put your phone on DND an hour before bedtime and find a new wind-down routine and I promise your sleep will improve.

Establish a consistent bedtime

Since you can't necessarily control when you get woken up, you can control when you go to bed. Going to bed earlier and around the same time, ideally before 10 PM is the best case scenario if you can manage it.

If you're out there every day momming, working, and doing it all, please make sure you're doing all you can to get the most restorative sleep possible!

Road Trip Snacks: Essential Food Prep Tips for Traveling with Small Kids

Are you traveling on the 4th of July? We'll be going on a road trip and if your kids are like mine, they basically don't stop eating for the entire drive. Sure, we will have packaged snacks, but I like to prep a lot more than that to make sure they are getting fruits & veggies, healthy fats, and protein to keep their blood sugar stable and meltdowns at bay.

Here are my favorite road trip snacks that are healthy, mess-free, and will keep your little ones satisfied from departure to destination.

Packaged Snacks

• Hippeas Nacho Cheese - love that these are made with chickpeas for more protein + fiber

• That's It Bars - These are just fruit with no additives

• Annie's Cheddar Bunnies - I like these as an alternative to Goldish

• Veggie Sticks - No, they aren't packed with veggies but they're a slightly healthier alternative

• Lesser Evil Popcorn - this one is my absolute FAVORITE

• Mama Chia Packets - a little more nutrient-dense than the typical packet with omegas and more fat

• Roasted Seaweed- fun crunchy, salty snack packed with B12 and iodine

• Cauliflower Everything Crackers - Like an everything bagel but with extra veggies

• Freeze-Dried Strawberries - These are a much less messy way to eat fruit on the go and so tasty with no added sugar

• Cerebelly Bars - Tasty fruit & veggie bars with lower sugar

Easy Whole Food Snacks

• Mandarin oranges

• Apples

• Nectarines

• Blueberries/strawberries

• Carrot sticks

• Snap peas

• Cucumber slices

• Bell Peppers

• Cashews

• Avocado

• String cheese

• Hummus packs

Homemade Snacks

• Chia pudding (duh - you know we love this stuff) from my recipe books :)

• Healthier breakfast cookies from Ambitious Kitchen

• Zucchini Egg Slice from Yummy Toddler Food

• Blueberry Chickpea Balls from Plant-Based Juniors

• Good ol PB & J on sprouted bread

The goal here is to have lots of options and a variety of more nutrient-dense options, things that are packed with protein, healthy fats, and fiber to keep the kiddos and ourselves full. We like a lot of savory and sweet options and obviously bring lots of water for the car ride.

What are your favorite car ride staples? Let me know!

I LOVE Thrive Market for all of our snack needs, and their prices are way cheaper for organic, healthy snacks that I can find locally. I love to do auto-ship to save even more and I'm always surprised at how quickly my box arrives. If you want to check it out - you can get $40 off when you sign up with this link. I'm not an affiliate - just love the company :) Happy snacking!