new mum

How to improve your health when you’re a busy working mum

11th May 2022 · Leave a Comment

*Just as keeping our desk in order helps us work more efficiently, so too does keeping our health in order help us function better as mums.*

Life in your 20s was good. You lived your life, worked hard, let your hair down a bit, and although work was a bit stressful, you felt like you had some balance. You never had a perfect relationship with food, but that didn’t matter because you were living your best life! And even if you weren’t on top of your health 100 percent, or you had an unhealthy weekend, you could live with it, because you didn’t have a miniature person relying on you bringing your A-game.

Fast forward a few years, and a few kids, and you now find yourself juggling

the longed-for motherhood,

the work that keeps you sane,

the school run (in the rain),

the relentless laundry (piled up in the lounge, patiently waiting to be folded and put away),

the bank-breaking food shop,

the endless ‘what shall we have for dinner?’ (argh why didn’t you meal plan this week?),

the cooking of said dinner,

the punishing bedtime ‘routine’ (which feels like less of a routine these days, and more of a ‘just go to bed!’)

…and then you do it all again tomorrow!

It’s already a lot. And now you’re a bit older, a bit more sleep deprived (you shouldn’t have stayed up binge-watching Selling Sunset again, but it was your only ‘me time’!), a dress size or two bigger (which shouldn’t matter, but it does to you), and staring down the barrel of a slippery slope towards perimenopause. (Ssh, it’s just around the corner and it might hear you and come for you early!)

You’re in your prime, apparently.

Except, you’re not. The health niggles are still there because you never quite got around to doing anything about them before, and then the kids came along, and you got too busy.

Sound familiar? It’s quite a specific scenario, but one that is so COMMON for modern-day mums in their 30s and 40s. As a mum of three young daughters, juggling home and work, knocking on the door of a big birthday this year – I see you, I know you, I am you.

I know the true value of meal planning and weekly food shopping (online so I can keep an eye on what I spend and not veer off track with unnecessary extras, AND get my Netflix fix). It helps keep me sane through the week when hubby asks what we are having for dinner. He’ll happily cook it, but it’s not his forte to think up what it is. And we have to play to our strengths; divide and conquer!

I know the personal benefits of eating foods that nourish my body, and limiting those that don’t. I don’t want to tell my brain I can’t have something, because then it will want it! So I still enjoy chocolate, wine, gin, the occasional dessert, etc. But they don’t take over my thoughts. I know that if my body is supported by 80 percent of my food, it can cope with the 20 percent that I enjoy, but that’s less beneficial.

I know that by ensuring my gut and microbiome are balanced and happy, then the rest of my body follows suit. A history of antibiotics, tummy bugs, and food poisoning had thrown things out of whack, and it takes time and patience to get the gut back on track. But supporting my gut health has been key to balancing everything else.

*With a little help, nourishing food is easier than we think.*

This week (9th to 15th May 2022) is Mental Health Awareness Week in the UK, and the Mental Health Foundation is tackling loneliness. So I just wanted to add that…

Being a new mum with a tiny baby can be lonely.

Being a mum at home all day with your toddler can be lonely.

Being a mum working from home can be lonely.

Being a mum struggling with the huge to-do list in your head can be lonely.

Being a mum battling with your health (or your child’s health) can be lonely.

*Getting out of the house for a walk with your baby is great, but it can still be lonely. Reach out to other local mums who are in the same boat and walk together.*

But you’re not alone. There are so many other mums in the same boat. But even though it might be common, it doesn’t mean that you can’t take the next step to feel less lonely and to feel healthier. Reach out.

If you need some support as a mum to improve your health, or your child’s health, or just to help get more organised with personalised meal planning and healthy recipes to keep your sanity in check, then get in touch for a free 15-minute discovery call where we can discuss your needs and how I can help.

Book a free call with Lucy

Should you set New Year’s Resolutions?

9th January 2018 · Leave a Comment

Welcome to 2018! New Year, New Year’s Resolutions?

It has sort of hit me with a bang! I definitely knew it was coming. And yet I don’t quite feel prepared for a whole new year; I don’t think I even fully got going with 2017! Did I even achieve what I wanted to achieve? The answer for me is usually ‘no’, since I set myself such ridiculous goals. But for 2017 the answer is mostly, yes: it was a big year and I did a LOT with a new baby. But all those self-promises to get back to yoga after having my second child… well they resulted in me managing to get to one class just before Christmas. Gosh it felt good, I wish I had done it sooner! But one class it was, and now I have to come to terms with the fact that my ‘baby’ is about to turn 1 in a few short weeks’. Now, that I am NOT ready for!

Planning, planning, planning!

In the meantime, I am planning, planning, planning for the next few months here at The Real Nutritionist. I’m busy writing up some super-useful content for you to enjoy and learn from. This includes some key topics around nutrition over the coming months: dieting and detoxing; gut health; fatigue; and female health.

New Year’s Resolutions.

But first, I want to touch on the elephant in the room. New Year’s Resolutions. Have you made any? Or have you become completely jaded by the sheer notion of setting yourself some lofty goals that you’ll probably then forget come February, and feel guilty for the rest of the year. Seriously, who wants to add to their guilt burden?! I’ve got enough mum-guilt, thank you very much! (After all, I’m a perfectionist as well as a mum.)

But what if you were to set yourself some smaller health commitments or goals, or even new habits? Whichever description fits best for you.

Don’t run before you can walk. Take baby steps instead.

Small stepping stones.

Rather than turn January into a month of hell, how about make it the first, small stepping stone to better health? Perhaps that might be increasing your water intake, increasing your day-to-day movement (go for a morning walk, or try a 10-minute work-out at home), or ensuring you have 3 alcohol-free days a week. And rather than have the next 12 months loom over you, focus on just getting through January, or maybe even just the next one or two weeks. Big goals equal big failure and big disappointment. If you do have a big goal, break it down in to bite-size chunks before you tackle it, and lay your focus on each of those instead.

Whatever it is, make it a little adjustment to your current lifestyle. Something that is small and achievable means you are much more likely to commit, succeed, feel awesome about it, and be ready to make another small change next month. Keep it small. Keep it REAL! Just because you’re not doing 100 burpees a day, or going for a 5am run, or ‘eating clean’ at every meal, doesn’t mean that your achievements are any less important or impressive. Because the chances are, those that take on huge new year’s resolutions will have given up on them before January is through!

My goals.

One of my big goals is to improve my yoga-game back to where it was pre-children. Now, I know that’s not achievable overnight, or even in a month. So, my goal for January, and my first stepping stone, is to get to yoga at least three times. Less than once a week because I know that at least one week this month I won’t get there! But mostly because I bought a 10-class pass, and if I don’t get at least three sessions in this month, I won’t get the 10 done in the three-month time frame!!

Yep, that’s not me right now! #yogagoals

What I won’t be doing? I won’t be completely cutting out chocolate or alcohol. (LOL! I. Am. Human.) Instead, I will aim to keep them both balanced – not with one another though (!), but keeping them in check and in moderation. I also won’t be hitting the gym every morning. I barely have time to get us all dressed before we leave the house; so, I do not need to make my mornings any more stressful.

Which leads me to my over-arching goal for 2018: to reduce stress where I can, and work on ways to manage it the rest of the time. I know that I can push myself too hard sometimes, or give myself goals that are too big and I am set to fail. A blessing and a curse. Know your weakness, and find ways to manage it this year!

And that is enough for January health goals. It’ll be February before we know it, anyway!

What are your health goals or commitments for 2018? And how are you going to achieve them? Have you made them into bite-size pieces? Comment below with your New Year’s goals!

And if you want some delicious, easy and QUICK lunch ideas for the new year (that happen to use health-boosting foods for women!) to help achieve those goals, then check out my “Nutrient-Boosted Lunches for Women – in 10 minutes or less”.

Happy New Year!

Lucy x

Post-Partum Nutrition Part II – What Should I Eat?

27th June 2017 · Leave a Comment

How can you get your post-partum nutrition right and eat to boost energy as a new mum?

Post-partum nutrition – the fourth trimester

What does every new mum have in common (and some not-so-new mums too)? Fatigue. We are just. so. damn. tired. Which makes it so much harder to eat right. Our bodies crave short, sharp boosts of energy, so we grab the nearest, easiest thing – and it usually contains caffeine, or sugar, or both. Sound familiar?

Don’t panic – I’m a realist, so some caffeine and sugar is a-okay in my book – just go BIG on quality (think organic chemical-free coffee, 70%+ chocolate), and small on quantity, and enjoy each and every sip/bite! However, you can only do so much to minimise the fatigue (we all know mum-naps are in short supply) and relying on caffeine and sugar to get you through every day will only lead to crashes. Save these treats for the really tough days!

So, what should we be eating after we’ve just put our bodies through possibly the biggest challenge they’ll ever experience? Check out below for the key areas of post-partum nutrition, and some tips for what you can enjoy during this amazing-yet-energy-zapping period of your life.

Post-Partum Nutrition Tip #1 – Protein & Fat

Just like post-workout snacks, including healthy protein and fat is critical for postpartum recovery, energy to get through long nights (and days), and fuel for breastmilk if you are breastfeeding. In fact, it is particularly important in the production of breastmilk, since a large proportion is made up fat.

Find your healthy fats in avocados, nuts, eggs, oils (extra virgin olive, coconut, avocado, walnut, macadamia, flaxseed etc). Healthy protein sources include:

Eggs
Yoghurt – full fat, Greek, no flavouring – add your own!
Lean meats and fish – be mindful of tuna and other fish sources of mercury if breastfeeding
Beans – great vegetarian option
Nut butter, nuts and seeds
Hummus – the sesame seeds and tahini (from chick peas) provide great sources of protein
Veg – cauliflower, broccoli and spinach are great sources
Protein powders – go for a good brand like SunWarrior or Raw – useful in smoothies and protein balls!

Post-Partum Nutrition Tip #2 – Dealing With Cravings

Craving sugar? Caffeine? Beer? You may find your body craving certain foods and drinks post-partum. After both births, I craved beer, when it normally wouldn’t be my drink of choice! I allowed myself a little indulgence a few days a week (I usually couldn’t manage a whole beer though). And you should too, but be mindful of what it is your body is craving and why. If it’s sugar and/or caffeine, find some healthy swaps and alternatives to get you through each day.

Ways to beat your post-partum cravings:

If you’re craving sugar, add cinnamon to your breakfast or snacks; cinnamon is known to help reduce the craving
If you’re reaching for the chocolate, try a date with almond butter – the sweetness is super-satisfying, but the added fibre, healthy fat, protein and vitamins and minerals make it a much healthier option. Just stick to 1 or 2 though!
If you want to chug coffee like it’s going out of fashion, try some of these alternatives – strong peppermint tea (eg fresh leaves steeped overnight) will give you a big kick in the morning; green tea contains some caffeine but offers other benefits too; dandelion root tea…
If you are going after cola, then try having a glass of coconut water a day instead. This will hydrate and replace electrolytes, and hit the sweet spot. This was my go-to in the mornings during the morning feed!

Post-Partum Nutrition Tip #3 – Hydration

I can’t stress how important this is. If you are breastfeeding you need approximately 2.5 litres of fluid a day; a little bit more if you are undertaking high levels of exercise, sweating a lot or are in a hot climate. Otherwise approximately 2 litres is a good amount. I say ‘approximately’ since size and stature influence this too. Remember, if you have just recently had your baby, then your body is flushing out a lot of excess fluid from the pregnancy, so it’s especially important to keep your hydration up to assist with this process!

Water – flavour with fruit, mint, cucumber slices etc to make it more exciting
Coconut water – great source of electrolytes
Coffee & tea – these count towards your fluid intake, but remember they are also diuretics, so limit them to 1-2 cups per day
Soft drinks – these don’t provide any nutritional value, so try to avoid or limit to 1 glass a few times a week
Alcohol – whilst this is another source of fluid, it is generally quite dehydrating. Have an extra glass of water for each alcoholic beverage to balance things out

*Don’t forget, breastfeeding requires more ‘extra calories’ than being pregnant. It can zap you further of your nutrients and energy, making good post-partum nutrition for mum even MORE important. Be mindful too of how much caffeine (tea, coffee, chocolate, soft drinks) you are consuming, as small amounts can reach bub.

Need some extra help to boost your energy and immune system, and get back on track after having your bundle of joy? Then get in touch NOW to book your postnatal consultation.

And don’t forget to check out my FREE eBook for some delicious, quick and easy lunch recipes that will help boost your hormones:

“Nutrient-Boosted Lunches for Women – in 10 minutes or less”

Post-Partum Nutrition Part I – Nutrition for New Mums

7th May 2017 · Leave a Comment

Nutrition for new mums – it’s all in the preparation!

I’m kicking off my blogs with this topic because it’s something that has been real life for me recently, with a now-14-week-old baby! It is something I think about every day; because “post-partum” isn’t just the first few weeks after having a baby. It continues until, well, forever really!

However, those early weeks are when your body is recovering from a huge, life-altering event. Your body has been through a lot, not just during the birth, but for nine months prior, too! So, those early weeks are particularly important in terms of nutrition. Not that I’m perfect at it, because I’m not. Post-partum cravings are REAL, and we all deserve treats once in a while! To me, that is ‘perfect nutrition’ – it’s all about balance.

Nutrition for new mums rule #1: Go easy on yourself

Good nutrition for new mums is a constant struggle, especially in the hazy early weeks with a newborn. But also during the chaotic weeks that follow, adjusting to life with a small baby (and a toddler, if it’s not your first)! Good nutrition for mums is hard because it just doesn’t take priority; the needs of your children do. Your fatigue, lack of time and limited motivation stall your efforts and derail the healthy eating habits you worked hard on during your pregnancy.

But, you know what? Don’t beat yourself up. Yes, it’s all a bit bloody hard, but we mums need to make ourselves a priority sometimes, especially when it comes to nutrition. A healthy family needs a healthy mum – so, don’t let your nutrition fall to the bottom of the priority ladder!

To keep myself on track and stay healthy during this chaotic time I get back to basics and follow my 5 tips below (most of the time, anyway)…

Nutrition for new mums rule #2: Prepare, Prepare, Prepare

When you open your fridge or pantry doors, what are you faced with? Sugar-filled snacks and empty carbs? Nothing you can really make a meal from? You mean, you don’t have a fresh batch of protein balls sitting in the fridge ready for the 3pm slump? (Me neither – I keep meaning to make some for myself!) Well, if you want to nail this nutrition for new mums malarkey, the first step is being prepared!

5 top tips to be prepared:

Meal plan. Spend some time on a Sunday meal planning for the week ahead. Knowing what you are going to eat helps immensely with sticking to healthier eating habits, and takes the stress out of deciding what to have for dinner.
Shop online. Shopping online really helps if you dread taking the kids to the supermarket, or find you buy way more than you mean to and/or are tempted by the treats, which always end up in your trolley. Don’t just think of large chain supermarkets. I get a box of local organic veg, at a really reasonable price, delivered fortnightly.
Stock up. Stock the fridge and cupboards with healthy, easy snacks and some shortcuts. On the nights you’re stretched for time, use microwave rice – it’s a godsend. I don’t use my microwave all that much, but for the odd occasion it’s very handy. Chop some crudités the night before, when you’re making dinner, and serve with a dollop of healthy, preservative-free hummus (I buy the Pilpel brand).
Make ahead. Bake and make snacks one day a week for the week ahead. A batch of protein balls (there are soooo many great recipes online), healthy banana bread or veggie loaf. For a savoury snack, eggs are a fantastic source of protein and fat, and awesome for satiety and energy. In a hurry? Pop it in a pan of water to boil whilst you change a nappy, or get the kids’ shoes on! Or boil up 5 on a Sunday, and you have a super-quick snack for each weekday ahead, as they’ll keep in the fridge perfectly (with the shells on).
Make enough for leftovers! Make tomorrow’s lunch or dinner easy peasy.

What next?

Preparation only scratches the surface of good nutrition for new mums. It’s important you eat well, for the sake of your energy, immune system (thanks, day care, for yet another cold!), your sanity and mental health, and your happiness – and, therefore, the happiness of your kids. Which leaves us with the question “So, what do I eat?”. Don’t worry, I haven’t forgotten about that! Hold on to your hats for next week’s installment, which shares what to eat post-partum…

Until then, if you need to prioritise your health, and get some extra help to boost your energy, immune system and/or weight loss, then get in touch NOW to book your postnatal consultation.

In the meantime, check out my FREE eBook for some delicious, quick and easy lunch recipes that will help boost your energy and balance your hormones: