Do You Need Supplements?

As a nutritionist, I was naive enough to think that if you were diligent and had a well-balanced diet, you could get all of your essential nutrients. A few things in my coaching and personal experience have changed my mind.

In the 'before days' (pre-kids) I had a lot of luxury around what I ate and when I ate it. Want to try a new recipe that takes an hour- great! Need to prep something that takes a lot of chopping - sure! Now I realize, that as a parent, you have so many roles to fill, even when you have time to cook for yourself and your family, that doesn't mean you're always hitting your fruit/veggie goals, or getting enough whole goods in general.

The Evolution of My Perspective:

When I started coaching, I emphasized the importance of obtaining nutrients from whole foods, advocating for a diet rich in fruits, vegetables, lean proteins, and whole grains. I still stand by this, and the basis of my coaching still focuses on this, but I now know this just isn't always realistic for moms.

Understanding Dietary Gaps:

Moms, especially those of small children are working in a deficit. I read somewhere that it takes about 2 years to fully recover from pregnancy, postpartum, breastfeeding etc. These things take an enormous toll on your body and it's hard to catch up, and then layer in the fact that you're not sleeping and surviving on goldfish? OF COURSE you feel depleted.

The Value of Supplements:

This is where supplements can have added value and help address gaps in the short or long term. They are also really beneficial to help support the other efforts you're making in the weight room, the kitchen, or just generally towards your overall health.

Here's a closer look at some key supplements that I now recommend to my clients:

• Protein: Adequate protein intake is essential for muscle repair, immune function, satiety, and metabolic regulation. I would LOVE it if you got all your protein from whole food sources, but you're busy and sometimes a protein powder or bar is really clutch to help you hit your goals.

• Prebiotics and Probiotics: Gut health is linked to everything in the body and directly contributes to your overall well-being, digestion, immune function, and even mood. Prebiotics are non-digestible fibers that nourish beneficial gut bacteria - so this one you really should be getting from your food. Probiotics are also super beneficial and you can get them from fermented food which I recommend all of my clients eat on the regular. If you want an extra boost, incorporating a probiotic supplement can also help foster a healthy gut microbiome and support digestive health.

• Iron: Are you tired? But like REALLY tired? Get your iron levels checked. Iron is crucial, a recent study showed that almost 50% of women become aenemic postpartum due to increased blood volume and iron loss during childbirth. I don't recommend clients start supplementation until confirming they are deficient, but if they are, this is a game-changer.

• Vitamin D: Many people, including moms and their children, have inadequate vitamin D levels, which can affect bone health, immune function, and mood. If you live somewhere that it's dark most of the year (ahem - Seattle) - get yourself some vitamin D ASAP. It can also help with energy and brain function.

• Omega-3 Fatty Acids: Omega-3s, particularly DHA, are often recommended during pregnancy for fetal brain development during pregnancy but the benefits for mom go beyond that including reduced inflammation, mood support and improvements in heart health.

How does it come together?

While supplements can play a valuable role in supporting health, they should not replace a nutrient-rich diet based on whole foods. My entire coaching philosophy is founded on prioritizing whole foods, so I encourage my clients to view supplements as complements to their dietary intake, filling in the gaps where needed. I know you're out there, doing your best, and we could all use a little help from time to time.

Disclaimer

I am not a medical doctor, and the information provided in this post is for educational purposes only. While I am a nutritionist with expertise in dietary supplements and nutrition, it's important to note that individual health needs may vary.

Before starting any new supplement regimen, especially if you are pregnant, breastfeeding, or have any underlying health conditions, it is crucial to consult with a qualified healthcare professional, such as a physician who can provide personalized advice based on your medical history, current health status, and individual needs.

Please remember that supplements are not intended to diagnose, treat, cure, or prevent any disease, and should not be used as a substitute for medical advice or prescribed medications. Always follow the recommended dosage instructions on supplement labels, and discontinue use if you experience any adverse reactions.

Strength Training or Cardio?

Ah, the age-old debate. Look, they are both awesome, for so many reasons. I love myself a long run and the endorphins I get from a high-intensity spin class. Your heart deserves to be strong so doing movement that keeps it healthy is important, but if you're a mom, and trying to get back into fitness, you probably don't have a lot of time, so prioritizing strength training is a game changer - here's why.

1. Functional Strength for Everyday Tasks:

From lifting toddlers to carrying groceries, motherhood is a physically demanding job that rarely provides vacation days. When we say functional strength, we mean the ACTUAL strength to do the heavy and hard shit in your life, not just look good and flex in the mirror. Need to carry your kiddo kicking and screaming back from the zoo after they got overstimulated? Refuse to take 3 trips with groceries from the car? Kid demands you carry them on your shoulders or fling them around like a freaking monkey? Pick up some heavy stuff!

2. Improved Posture and Body Mechanics:

Pregnancy and childbirth take a TOLL on a woman's body, usually meaning hours bent over a tiny human and sleeping in weird positions, leading to weakened core muscles and poor posture. Strength training exercises, such as squats, deadlifts, and rows, help strengthen the muscles that support the spine and improve overall posture. Working on these muscles now means that you not only stand up straight now but you're also less likely to be a hunched-over old lady and don't tell me your back doesn't hurt right now. Want it to feel better? Strength training has got your back (literally).

3. Boosted Metabolism and Fat Loss:

While cardio may be the go-to for calorie burning, strength training offers unique metabolic benefits. By increasing lean muscle mass, strength training boosts metabolism, helping burn more calories both during and after workouts. Additionally, strength training promotes fat loss while preserving muscle mass - holla!

4. Bone Health and Longevity:

Look, it's completely unfair the stuff women have to deal with that men don't, and an increased risk of osteoporosis as you age is one of them. What's the answer? Strength training! Weight-bearing exercises like squats and lunges stimulate bone growth and enhance bone density, reducing the risk of fractures and osteoporosis later in life. By investing in bone health now, you're putting cash money into your mobility and bone bank for later.

5. Mental Health and Stress Relief:

This one is obvious, being a mom is lovely, wonderful, fulfilling, but also overstimulating, overwhelming, and stressful at times. Strength training offers more than just physical benefits—it's also a powerful tool for stress relief and mental well-being. The endorphins released during strength training act as natural mood lifters, helping combat stress, anxiety, and depression. If you're having a bad day, lifting some heavy stuff or throwing a slam ball does wonders.

6. Empowerment and Self-Confidence:

There is just something different about lifting heavy and what it does for your confidence and resilience. As moms see themselves getting stronger, both physically and mentally, they gain a newfound sense of empowerment. It also doesn't hurt to feel like Michelle Obama when you start seeing those arm #gains.

Does this mean you're off the hook entirely for cardio? Heck no! But if you only have time to prioritize one, and you're starting from scratch, body weight or exercises with slight resistance are the way to go. From there, try stacking in a daily walk to get things moving and you'll be surprised to see how much more energy you have and how much better you feel.

Need more inspiration? Hit me up for a custom workout plan!

Struggling With Sticking to Your Goals?

As moms, it's really easy to put everyone else's needs above yours, or you just simply can't find the mental space for new habits, no matter how simple they seem.

Are you stuck in the mindset that you’ll start tomorrow or next week? 

Do you start with big changes and get overwhelmed and stop? 

Do you struggle to make lasting changes when it comes to your wellness goals? 

How many times have you set a New Year's resolution to go to the gym every day? Or start a new diet like Whole 30 only to fall off 4 days in? This is not your fault, these approaches are NOT SUSTAINABLE. Life is already tiring, challenging, and chaotic enough, don't make this harder on yourself.

Ready to try something better? I bet no matter how busy you are, you have 2 minutes.

This approach helps you take small steps toward a bigger goal and work toward lasting change. How does it work?

• The 2-Minute Rule, popularized by James Clear in his book "Atomic Habits," emphasizes starting small and breaking down habits into manageable two-minute tasks.

• By focusing on tiny actions that take just a few minutes to complete, we can overcome the inertia of starting and build momentum toward our goals.

What would this look like, for real?

• Want to practice mindful eating? Take ONE deep breath when you sit down, before you start eating

• Trying to eat more fruits and veggies? Buy pre-cut options

• Ready to start exercising more? Try throwing on your shoes and walking around the block once a day

• Need more flexibility? Do some stretches when standing at the stove or in a meeting

• Want to drink more water? Keep a class next to your bed

Don't roll your eyes, I can hear it through the computer. These small changes might not seem like they aren't going to get you anywhere, but they will, and here's why.

• This approach is flexible, you can decide what will help you get towards your goals and change it as needed. Have 5 minutes today? Walk a bit farther, do some yoga poses, and gradually work your way up.

• It removes a barrier - you have 2 minutes each day and you know it. It stops you from continuously thinking that you'll try again or start tomorrow. Start now, start small, and keep going.

• It creates a sense of achievement - we all like crossing things off our list. These things add up and the more you do them, the more you'll believe you can do them and keep going.

Behavior change precedes identity change because our actions shape our sense of self. When we consistently engage in new behaviors, whether they're related to wellness, productivity, or any other aspect of our lives, we start to see ourselves differently. Over time, these actions become habits, and as they become ingrained in our daily routines, they reinforce a new identity aligned with those behaviors and it gets easier every day to do these things.

If your goal is to eat more healthy food, consistently choosing healthier foods transforms your view of yourself from someone who "tries to eat healthy" to someone who simply "is a healthy eater."

What habits are you working towards this year? Do you want even more accountability? Set up a free call today to chat about how I can help you set realistic goals and stick to them.