As a mama of an almost two-year-old little boy, my day varies greatly, but there are a few things that remain consistent. One of them is to make my health a priority.
Our morning usually starts around 6:30/7 a.m. when my son wakes up. My husband usually lets me sleep in an hour while he spends some bonding time with our little guy before he heads off to work.
Once I am up around 7:30/8 a.m., I drink warm water with lemon and take my supplements to support my health.
Some of the supplements I take as a mama include Vitamin C, B-Complex and Algae Omega.
Nutridom Vitamin C:
Vitamin C is important for supporting a healthy immune system. Being a mom is a busy job and sometimes we get a little worn out! Studies have shown vitamin C may help to decrease the incidence of conditions like pneumonia and diarrhea too!
It also holds powerful antioxidant properties which can help to prevent the buildup of free radicals within the body to protect against inflammation and disease.
As a bonus, vitamin C can also help give mamas a glowing skin complexion due to the synthesis of collagen. This can help to slow down skin ageing and to protect the skin from damage.
I am a breastfeeding mama and found it interesting when I read a study suggesting levels of vitamin C in breast milk were directly correlated to a mother’s breastfeeding diet. To get the most benefit, research suggests mothers need at least 500 mg per day. Nutridom’s Vitamin C contains 1000mg in each capsule!
Nutridom B-complex
Vitamin B refers to more than one vitamin since there are many different B vitamins. A supplement such as Nutridom’s B-Complex contains all of the B Vitamins.
These vitamins are a group of water-soluble vitamins that are considered “essential,” meaning we must get them from our diets because our bodies cannot make them on their own. According to the Harvard School of Public Health, only a fraction of U.S. adults currently receive the recommended daily intake of all B vitamins from their diets alone.
B vitamins are known for their ability to help turn other nutrients into energy, maintain a healthy metabolism, and for supporting nerve function, liver function, skin health, eye health and fetal growth/development during pregnancy.
Consuming enough folate (B9) during pregnancy helps protect against fetal development of birth defects, such as spina bifida and anencephaly.
Nutridom Algae Omega
Algae oil is a natural source of omega-3s. Omega-3 is an essential fatty acid. The body is not able to produce them on its own and receives omega-3 through our diet.
In reality, most people are not consuming enough omega-3 in their diets and this is when supplementing can be very beneficial.
Algae oil is also beneficial during pregnancy and for nursing mothers. Studies have shown that omega-3 improves a child’s brain development.
It is also great for eye health, immune function, cardiovascular, memory and cognitive development!
In studies, women who supplemented with DHA had much higher concentrations of polyunsaturated fatty acids than those who didn’t.
I found it fascinating when I read a study that revealed children that supplemented with DHA scored higher in both learning and behaviour tests!
Breakfast
After I take my supplements, I then get started on breakfast! Cooking is one of my biggest passions. I have always enjoyed cooking and creating recipes. Now that I am a mama, I am venturing into more “kid-friendly” meals.
A typical breakfast for us will look something like this:
- Leftovers from dinner which could include chicken, sweet potatoes and broccoli (I know many reading this might not think this sounds like breakfast, but my son enjoys this type of a meal)
- Sweet Potato Breakfast Hash with Eggs
- Oatmeal with nut butter and berries or a Grain-Free Apple & Cinnamon Porridge
- Smoothies – We load our smoothies with veggies such as spinach, cauliflower, sweet potato and kale!
RELATED SMOOTHIE POSTS:
Apple Chai Smoothie
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Free Smoothie Ebook
Work – Nutrition Business
After breakfast, my husband heads off to work and my parents babysit my little guy while I work on some projects for my business. These projects can consist of social media content for Instagram, blog writing and recipe testing, and working with clients in the Digestive Wellness Program.
Lunch
For lunch, I like to make a large salad and load it up with healthy fats such as avocado, healthy carbs to help keep me full throughout the day such as sweet potato and some protein such as hard-boiled eggs. I like to keep my salads as colourful as possible so my body receives a wide variety of nutrients.
Increasing the diversity in your diet will increase the resilience and diversity of your gut microbiome (beneficial bacteria) especially with plants and fermented foods. Adding some sauerkraut or kimchi to a salad can help strengthen digestion and add in beneficial bacteria. The foods we eat don’t just nourish us, they nourish our microbes too!
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Back to Work – Nutrition Business
After lunch, my little boy takes his afternoon nap. This gives me a couple of extra hours to get some projects done in my business. I generally spend time in the afternoon working on collaborations like podcasts where I chat about gut health for moms and kids. I also work on writing eBooks on gut health.
Late Afternoon
My son wakes up from his nap. We usually head outdoors to get some fresh air and exercise with our dog Hope. We enjoy going for walks, playing in the water and building castles in the dirt/sandbox.
Getting out in the dirt can be beneficial to our gut for both adults and kids. Dirt contains Soil-Based Organisms (SBOs). These soil-based organisms have stronger strains of beneficial bacteria that can survive through the digestive system and provide the most benefit.
Getting kids playing in the dirt can support a healthy immune system while diversifying the gut microbiome. By getting dirty in the mud, we are exposed to a variety of bacteria and pathogens that can help build the immune system. There is even evidence to show playing in the dirt helps to prevent allergies and asthma.
Dinner
After playing outside, we get cleaned up and my little guy has a snack and watches a cartoon while I prep dinner. Some days dinner is already done if I did recipe testing earlier. If not, I usually do a quick and easy meal such as a whole roasted chicken, sweet potatoes and asparagus. Another dinner favourite is homemade turkey burgers with broccoli and plantain.
I recommend scheduling one day a week to do a little bit of meal prepping together as a family to make cooking easy and fun. Don’t be scared to get your child in the kitchen to help! Yes, it will get a little messy but it is a great experience for them. Cooking with your child will help to establish a healthy relationship with food and it is a great bonding experience. You don’t need to do it for every meal you make, but it can be a nice weekly activity for your child to look forward to.
Evening
Our son goes to bed around 7:30 p.m. Once he is fast asleep, my husband and I both do our best to keeps our phones away unless necessary. We usually watch a show together, read or chat about our days. We enjoy conversations while drinking some chamomile tea.
In the evenings when I am feeling tired, I will run a bath with some epsom salts and lavender essential oil. Rest and self-care are so important for mamas. If you feel your body needs a break, make sure to listen to your body and give it what it needs.
Chasing around a little one during the day can be quite exhausting! I try to be in bed at around 10 p.m. every night to ensure I am getting good quality sleep. Sleep is one of the most important things you can do to keep your body healthy. I aim for 8 hours of quality sleep each night.
Being a mom is hard work. Remember to always make time for yourself and to make your health a priority.
A few bonus tips to help you on your motherhood journey:
1. Meal plan:
Cooking does not need to be fancy. If you plan for a few simple meals each week, it can help make meal times go smoothly. I like to make extras and then freeze leftovers for days when I don’t feel like cooking.
2. Ask for help:
As moms, we can tend to take on quite a bit. Don’t ever feel guilty for asking for a helping hand. Call up a friend or family member to watch your little ones for an afternoon while you get some things done or even just take some time to yourself.
3. Get outside:
If you feel overwhelmed, take a walk outside. Breathe in the fresh air and clear your head. This simple tip can help to reduce stress.Being a mom is hard work. Remember to always make time for yourself and to make your health a priority.
Thank you for taking the time to read my mama dairy! I hope it gave you some ideas on your motherhood and gut health journey!