The Busy Mama’s Guide To Wellness (Part Two) – Nutrition

Allow me to keep it real. Even being a wellness professional, I definitely indulged more than usual during pregnancy. Treats became a normal part of my routine (helllooooo cravings) and though I was eating “healthy junk food” it was still off the spectrum of my normal routine. Thing is, once the baby’s out it’s not exactly easy to revert right back to old habits, especially if you’re breastfeeding and dealing with the increased energy demands. On average, breastfeeding alone burns 500+ calories which makes sense because, ya know, it takes energy to MAKE energy!

Getting back on track with nutrition postpartum and beyond is a struggle for a variety of reasons, with the glaringly obvious one being TIME. You know, that thing you used to have that you took for granted? I’m right there with ya, sister!

Part two of this series is dedicated to your plate; what’s on it, how much and how to achieve some semblance of balance and get back to being a nutritional rock star.

Tip: Don’t go from 0 to 60.

With one caveat: if you have a personality that handles intense change in one fell swoop than go on with your bad self. If you’re like most of us, it might not the best idea to try changing all of your acquired habits overnight. Coupled with the overwhelm of motherhood, it could become a stressor and we don’t want that! Instead, seek to change things one at a time. Example schedule could look something like this:

Week 1: Stop eating “snack” foods that are processed, like chips and crackers.

Week 2: In addition to week 1, reduce the number of days you indulge in sugary desserts from several to just one.

Week 3: In addition to weeks 1 and 2, start incorporating at least 5 servings total of vegetables and fruits in your daily diet.

Week 4: In addition to weeks 1-3, start drinking around 100 ounces of water per day.

And so on and so forth … whatever your goals, tack them on gradually. Each week, you’ll have a new mini-milestone to celebrate. If weekly isn’t your jam, do it every two weeks. The point is that over time you will keep stacking the mini wins on top of each other. This will give you the motivation to keep going and will also eventually lead to the 80/20 or 90/10 ratio you’re seeking (80% healthy, 20% indulge) long term. Plus, if you “fail” with that week’s objective you’re only “failing” at one thing versus several.

Tip: Use smaller plates.
I’m sure you’ve heard this one before, but when’s the last time you actually tried it? Word to the wise: IT WORKS! Usually, we’ll eat more just because it’s there, not because we’re actually hungry. Study after study has proven that using a smaller plate, something so simple, leads to less consumption overall. It can be hard if you grew up in a “clean your plate” household because there’s an anxiety around food and making sure to eat every last crumb even if you’re stuffed. With a smaller plate, you’re more likely to feel satisfied instead of that annoying STUFFED feeling and listen to your hunger cues.

Tip: Try this FREE Monday to Friday meal plan on for size.
Sometimes it’s easier to just follow directions than create a new plan yourself. So, I present to you a sample meal plan – with separate tips for breastfeeding mamas in the interest of milk supply. You’ll find simple meal plans for busy schedules like this in Season 14 of our Get Fit challenge – coming up. I specifically work with new mamas who need some healthy direction but don’t want to get too drastic with their changes all at once! A couple things to note so you can maintain supply:

*You don’t want to fall below 1,800 calories per day generally speaking.
*Make sure you are hydrating often and especially when you pump – at least 16 ounces during pump time. Fluid is leaving your body and you need to replace it.
*It’s safe to lose about 1 pound per week, maybe 2. But beyond that, it’s not yet been proven safe from a milk supply perspective.
*Keep it simple during the week. You’re busy, and you need to account for that so you’ll stick to it! Choose weekends for experimenting with a new recipe and trying new things – bonus points if you can stick to making your meals at home and save moolah on dining out.

Sample Week Meal Plan

**Creamy Avocado Spinach Pesto Recipe (can add optional protein of choice)

**Dark Chocolate Strawberry Smoothie

**Strawberry Avocado Smoothie:

-1/2 Cup Frozen Strawberries

-1/2 Avocado

-1 Cup Almond Milk

-1 Scoop Vanilla Vega Protein Powder

**Notes for breastfeeding mamas:

• I add a tablespoon of oats to my morning smoothies (oats are also good for milk supply).
• Consider adding a serving of rice or quinoa with dinner.
• Add in a baked sweet potato + grass-fed butter (or vegan butter of choice) with a sprinkle of cinnamon somewhere in your day – yummy + healthy carbs!   
• Keep track of milk output and pumped ounces to make sure your supply is stable and where you want it to be. If not, make sure to check all the boxes:
  • Are you hydrating enough? Remember, you need to make up for the ounces pumped in addition to your normal consumption.  
  • Are you stressed? Stress has a major impact on milk supply.
  • Are you dealing with an illness or on your period (if it’s come back)?
  • Are you eating enough? Pay attention to your hunger cues and don’t ignore them – your body needs energy to make energy!

Tip: Try a meal delivery service.

This can be temporary or long-term if budget allows. When our kiddo was first born it was a lifesaver. Mixed with lack of sleep and a stress surplus, it was extremely difficult to stick to our usual prep and plan rhythm. There are so many companies that provide grab-and-go alternatives for busy lifestyles. While they aren’t cheap, they also aren’t as expensive as you might think. The average family spends at least $500 eating out – this does NOT include the grocery budget. What if a significant portion of that was allocated to the peace of mind of having your food prepped and delivered to your door? Here are a couple services we’ve enjoyed (and still do on especially busy weeks):

*The Good Kitchen

A plus about this service is all of their food is sustainably raised and the best of the best with regards to quality. Flavorful and they arrive in frozen, vacuum sealed packages of freshly prepared food that can be heated up in minutes. The average price per meal: $13.

*Fit Eats (local to the Sacramento, CA region)

The wide variety of dietary needs and a simple system where they drop your food on your doorstep each week in your own reusable bag. What’s nice about this company is they also provide bulk prepared veggies, cauliflower rice, protein and more in addition to their menu of fully prepared meals. The average price per meal: $8-10.

Tip: Get your kids involved!

Think your kids don’t like healthy food? Nonsense! They’ve developed a preference based on what you feed them. Kids are curious and adventurous – bring these wonderful traits out in the kitchen and get them EXCITED to try new things. It’s never too late to teach your kids that healthy food can TASTE good, too. Experiment with different recipes and ask for their help in preparing them. They’ll get a healthy dose of accomplishment and pride in the process, and it’s a wonderful bonding experience. If you’re up for bringing snacks somewhere (soccer games, play dates etc), make them healthy + tasty and suddenly you’ll be the coolest granola mama on the block – no shame in your game ?

Tip: Eat for nourishment, not calorie count.

Last but not least, let’s talk nourishment. An often overlooked concept as we race to count our calories obsessively in hopes of seeing the scale decrease. But if all you’re consuming is processed foods, your body isn’t getting the nourishment and nutrients it needs … which means eventually your weight loss will stall and you WILL plateau. There’s a healthy balance of vitamins and minerals you need in your life and when this balance is thrown way off kilter your body compensates in other ways.

The nourishment our foods provide is more important than counting every last calorie. Ideally, you can get to a point where you are eating based on satiety and health – so in tune with your body and your cravings that you can lose weight based on this newfound awareness and not a number. Because, I don’t know about you, but I definitely don’t want to count my calories forever. Short term here and there, sure, but getting to a healthy place with food where it’s about the quality and how it’s helping your system thrive is what food freedom looks like. It’s not easy, but it’s worth it.

There you have it mama! I hope you’ve enjoyed part two of this series – making healthy choices is HARD given all the demands on your time, but it’s worth it to feel fantastic and THRIVE. One less stressor in your life. If you’re seeking even more guidance, don’t forget about Season 14 of our Get Fit challenge. I LOVE working with new mamas in the program who are looking for a healthy, safe blueprint to get back to thriving. Go here to get on the waitlist!

If you’re struggling to eat healthy (whether or not you’re a new mama) post your biggest struggle below and I’ll respond with an ACTIONABLE and EFFECTIVE strategy to overcome!

Sincerely, 

Christina Sanghera

About Inspired Wellness
We are a wellness movement aimed at cultivating greatness in all areas of life. We believe that everything is connected and that having the body of your dreams shouldn’t come at the price of your mental and emotional health. You CAN have it all; you just need some determination, grit and the desire to truly change your life!

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