Creatine For Women: Should Moms Take It?

Creatine is often associated with bodybuilders, but research shows it has major benefits for women—especially for strength, energy, and brain health. If you’ve ever wondered whether creatine is worth taking as a mom, here’s what the science says.

🔬 The Science-Backed Benefits of Creatine for Women

1️⃣ Increases Strength & Muscle RecoveryCreatine helps replenish ATP (your body’s energy source), meaning you can push harder during workouts and recover faster—perfect for busy moms squeezing in quick workouts.

2️⃣ Boosts Energy & Reduces Fatigue

Studies show creatine can help reduce perceived fatigue, meaning you might feel more energized throughout the day (even if your toddler didn’t let you sleep last night).

3️⃣ Supports Brain Function & Mental Clarity

Creatine isn’t just for muscles—it’s essential for brain energy, too. Research suggests it can enhance memory, focus, and mental sharpness, which is a huge win for sleep-deprived moms.

4️⃣ Aids in Hormonal Balance & Mood Support

Women naturally have lower creatine stores than men, and research suggests it may support mood and help regulate stress hormones, which is crucial for postpartum moms dealing with hormone fluctuations.

Should Moms Take Creatine?

✔️ Safe & Well-Researched: Creatine monohydrate (the most studied form) is safe, effective, and backed by decades of research.

✔️ Not Just for Athletes: Even if you’re not lifting heavy, creatine can help with daily energy, brain function, and recovery.

✔️ Easy to Take: Just 3-5g daily (mixed in water or a smoothie) is enough to see benefits.

If you’re a busy mom looking for more strength, energy, and mental clarity, creatine is one of the simplest, most effective supplements you can add to your routine but not REQUIRED :)

Have you tried creatine?

The Ultimate Wellness Gift Guide for Moms

When it comes to gifting for your fellow moms, choosing something that promotes wellness and self-care can make a huge impact. Whether it’s a little something to help them recharge or a tool to simplify their healthy lifestyle, these gifts are perfect for moms who deserve a little love (aka all of them!).

Here’s a list of my favorite wellness gifts for the burnt out mom in your life. 

1. A High-Quality Water Bottle

My Recommendation:  Hydro Flask 

Why She’ll Love It: I know Stanley is so popular but I am a die-hard HydroFlask Girlie. I have had mine for years, and they are so durable. Staying hydrated is key to feeling good, and a stylish, insulated water bottle makes it easier (and more fun) to drink water throughout the day. These keep beverages ice-cold for hours, even through soccer practices or endless errands. This 40-ounce bottle goes with me everywhere AND fits into cup holders. 

2. A Coffee Sampler Box 

My Recommendation:  Atlas Coffee Club 

Why She’ll Love It: I think we can all agree a mom’s love language is coffee - and this sampler box offers a variety of flavors from all over the world. This pack is sure to power her through everything this chaotic holiday season throws at her - just remind her to drink a glass of water before her coffee :) 

3. Simple Weights 

My Recommendation: Wrist or Ankle Weights 

Why She’ll Love It: Perfect for quick workouts at home, or even just wearing around the house to do normal chores, getting a bit of extra resistance will increase your endurance. These are also a great addition to any at-home yoga, barre, or pilates workouts. 

4. A Guided Journal

My Recommendation: Gratitude Journal

Why She’ll Love It: Life as a mom can feel overwhelming, but taking a few minutes to journal can help her refocus and find calm. If she is like me, and doesn’t need one more thing on her mental to-do list,  having these guided options makes journaling simple and uplifting.

5. A Cozy Weighted Blanket

My Recommendation: YnM Weighted Blanket

Why She’ll Love It: It’s like a swaddle for grownups - and it looks cute! A weighted blanket can help reduce stress, improve sleep, and make cozy, cold winter nights even better! It’s the ultimate hug-in-a-blanket gift for the mom who just needs to disassociate after putting the kids to bed.

6. An Aromatherapy Diffuser

My Recommendation:  Essential Oil Diffuser

Why She’ll Love It: So confession time- I used to think lavender was an old lady smell, but now I am coming around on it. I diffuse it in my kid's humidifier for sleep and the smell just instantly makes me relax. Whatever her go-to scent, having this baby on her nightstand is the must-have part of a wind-down routine for better sleep. I won’t tell if you snag one for yourself too!

7. A Membership to a Healthy Food Website

My Recommendation: Thrive Market

Why She’ll Love It: Snacks = Life for kids and I love Thrive Market because they have all the things my kids want from our local organic market for WAY cheaper and with a membership, I never pay for shipping. The boxes also come freakishly fast. She can sort by food preferences and they have tons of stuff for babies and kids including wellness products. This link gets her 40% off her first order AND a free gift - yay free!

8. A Virtual Wellness Class Membership

My Recommendation:  Peloton Digital

Why She’ll Love It: Ok so I don’t even have a Peloton Bike but I am obsessed with my Peloton Digital subscription. I love that I can do yoga, strength, stretching, HIIT, and even mindfulness classes on demand, even in as little as 5 minutes, at home, with little to no equipment. I use this app when traveling, and I never have to miss a workout. They even have postpartum classes, so it’s perfect for everyone! Plus, she can try it for 60 - yes 60! Days free! Sign up with your mom friends and take classes together - win-win! 

9. Shower Steamers

My Recommendation: Lavender Aromatherapy

Why She’ll Love It: Look, baths are nice, but not every mom has the time or energy to do that on a regular basis. A few years ago someone gifted me these and they are amazing, they make your shower feel a teeeeeeny bit like a spa experience, just for a few minutes. She will love these, I promise.

10.A Meditation App Subscription

My Recommendation:  Calm App Subscription 

Why She’ll Love It: If mindfulness is on her to-do list, but trying to calm her thoughts alone is too much - simplify it with the Calm App. She can log in and pick what she needs and select the amount of time she has - plus they’re offering a free 7-day trial to get started. 

11. A Family Friendly Recipe Book

My Recommendation:  Nourished Mama Nutrition Recipe Books

Why She’ll Love It: If she is sick and tired of coming up with recipes for her picky eaters and herself, sending this recipe book to her inbox is the gift that says, I love you, here is what to make for dinner this week. Each recipe book includes a grocery shopping list and breakfast, lunch, dinner, and snacks to take the guesswork out of what to make this week. There are lots of free options (she doesn't know to know and I won’t tell her ;)

12. Relaxing Body Lotion

My Recommendation: Magnesium Lotion

Why She’ll Love It: This lotion is unscented, so it's great for moms who are at their sensory max, but is so rich and creamy, absorbs quickly and isn't greasy, she'll love putting it on before bed. The magnesium is perfect for sore muscles or tired joints, and what mom isn't a bit sore after a full day of momming?

13.A Luxurious Skincare Set

My Recommendation:  Herbivore Botanicals Gift Sets

Why She’ll Love It: If she has been slacking on her skin care because her kids are dominating all her time, help her make it easy with a lovely gift set. I was gifted some Herbivore products from my sister in law a couple years ago and they are so indulgent. All their products smell so good and feel so fancy, she will not want to skip her skin care self care. 

14. A Mom-Centric Wellness Coaching Session

My Recommendation: A gift card to my NOURISH coaching program

Why She’ll Love It: Sometimes, the best gift is guidance. If you know a mom struggling during her postpartum season and could use extra support from a coach who understands the struggles of mom life, this is a perfect gift! Stay tuned for my Black Friday Deals next week - you can use those discounts and no one has to know! 

Moms deserve all the pampering and the things they wouldn’t buy themselves.

What’s your favorite wellness gift to give (or receive)? Let me know so I can snag it for myself and my mom friends!

Best Vegan Protein Bars

I am mostly a proponent of whole foods, and base all of my nutrition programs off that, but as a mom & nutritionist, I know convenience is a huge factor in food choices. Sometimes you are on the go and just need something to either hit your protein goals, or a quick fix so you don't get too hangry.

Protein bars come in handy here, but they are not all created equal. There are many whey-based products, but many of my clients either prefer to avoid dairy or have intolerances, so vegan options are a great fit.

These are my top vegan protein bar choices that all fit my criteria:

• At LEAST 15 grams of protein: It helps build and repair muscles and keeps you full longer.

• At LEAST 5 grams of fiber: It aids in digestion, helps maintain a healthy gut, and also contributes to satiety and most people don't hit their goal of 25 grams per day.

• LESS than 5 grams of added sugar: Prevents spikes in blood sugar levels, supports overall health

So what makes the list? Check them out below + links to find them on Amazon.

NuGo Slim Protein Bars -

Nutritional Info:

• Protein: 16-17 grams

• Fiber: 7 grams

• Added Sugar: 3 grams

These bars are the right amount of sweet, in a good calorie range so they don't blow your overall plan, and have no artificial sweeteners which is really hard to find in protein bars. They come in a few flavors, I like them all, and they are certified gluten-free.

Feel Vegan Protein Bars

Nutritional Info:

• Protein: 15 grams

• Fiber: 5 grams

• Added Sugar: 3 grams added

The best part about these bars is you probably recognize all the ingredients, no artificial stuff or refined sugar, though slightly higher overall sugar but only 3 added grams so I still count that. They also have ingredients to help with mood and energy and what mom doesn't need help with that? Plus - tons of flavor options so there is something for everyone.

Aloha Organic Protein Bars

Key Nutritional Info (Per Bar):

• Protein: 14 grams

• Fiber: 10 grams

• Added Sugar: 3 grams

I've been a fan of the Aloha brand for a while, their protein powders have minimal ingredients and are good in both shakes and baked into stuff. I like that their protein bars are made with whole food ingredients like pumpkin seeds, brown rice protein, and a blend of fruits and vegetables. They are also gluten-free and have no stevia or erythritol, higher in fiber than most bars, and non-GMO.

No Cow Protein Bars

Key Nutritional Info (Per Bar):

• Protein: 21 grams

• Fiber: 17 grams

• Added Sugar: 1 gram

These bars have WAY more fiber than other bars, so keep that in mind. I don't LOVE that they have artificial sweeteners so I would keep these in your rotation a bit more sparingly, but they do offer a higher protein ratio than the other bars. These ones are a mix of brown rice and pea protein.

Simply Protein Crispy Bars

Key Nutritional Info (Per Bar):

• Protein: 12 grams

• Fiber: 7 grams

• Added Sugar: 2 grams

Ok so these don't QUITE hit my requirement for protein, but they do have a lot of fiber, and I really like that they don't have any artificial sweeteners. The texture is great because its a bit more like a rice crispy bar and most protein bars are just SO dense. I like all the flavors but the chocolate one really hits when I want something a bit sweeter.

Tips for Choosing the Right Vegan Protein Bar

• Read the Label Carefully: Always check the ingredient list and nutrition facts to ensure they align with your dietary needs.

• Consider Your Taste Preferences: With various flavors available, choose a bar that you'll enjoy eating regularly.

• Experiment with Different Brands: Don't be afraid to try different options to find the perfect bar for you.

Friendly reminder from your nutritionist friend, while these bars can be a convenient and nutritious snack, they shouldn't replace whole foods. Incorporate them into your plan as an easy snack on the go, after a workout or when you just need to top off your protein at the end of the day.

Which ones have you tried? What are your favorites?