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.

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.

Stop Sabotaging Your Wellness: 5 Habits to Avoid

Finding balance and wellness can seem hard, but sometimes its about making small swaps that add up over time. If prioritizing your wellness is on your to-do list this year (and it should be!) you might be sabotaging yourself with some of these things without knowing it. Here are the top 5 things I see clients doing and what to do instead.

1. Skimping on Sleep: The Silent Saboteur

I know there are baskets of laundry to fold, emails to send, or toys to pick up, but skimping on sleep consistently is like robbing your body of its restoration time. Poor sleep not only affects your mood and cognitive function but also wreaks havoc on your metabolism and immune system. So, if you're aiming to mess up your wellness, make sure to consistently get fewer hours of sleep than your body deserves.

1. Go Too Long Between Meals

It might seem like a good idea at the moment, but skipping meals just sets you up for failure. Your body needs a consistent flow of nutrients to function optimally, and depriving it of this can lead to energy crashes, nutrient deficiencies, and an uncontrollable urge to binge on unhealthy foods. If you struggle with snacking or craving sweets, I challenge you to proactively eat a balanced snack or meal every 3-4 hours and see how quickly that changes.

1. Focus on Only Cardio: Ignoring the Balance

Cardiovascular exercise is fantastic for heart health and burning calories, but girl, you need to be strong too. You have kiddos to carry, and the crushing weight of being a mother in 2024 and trying to do it all! But seriously, focusing on logging tons of hours on the treadmill will just end up leaving you feeling hungry and can actually slow your metabolism. Strength training on the other hand preserves and builds lean muscle AND increases bone density, it might not sound sexy, but getting out of a chair by yourself with you're 80 years old is :)

1. Miss Out on Protein

Protein is the building block for muscle repair and immune function not to mention helps with blood sugar balance, energy and metabolism. Skim on protein, and you'll find yourself constantly fatigued, struggling with muscle soreness, and compromising your body's ability to recover after workouts. Aim for at least 30 grams at breakfast, and 15-20 grams for each snack. Remember sugar cravings and that afternoon slump - make protein your boo and you can kiss them both goodbye.

1. Only Drink Coffee-

But first, Coffee. I know, I know, but drinking it on an empty stomach and all day without water is a non-starter. Coffee is a diuretic, meaning it can contribute to dehydration when consumed in excess. Plus, neglecting water and other hydrating beverages robs your body of essential fluids needed for optimal organ function and overall well-being. Drink up buttercup!

Are you guilty of any of these? Let me know, I'd love to hear if you swap any of these habits out and feel better, feel free to DM me on instagram or shoot me an email at info@thenourishedway.com.