Category: SELF CARE

It’s a familiar inner dialogue for most moms. Our kids, spouse, job, and endless piles of laundry all need us – so how could we possibly justify taking time just for yourself? For busy moms trying to do it all, taking time for self-care often feels selfish, indulgent, or simply impossible. 

Why Constant Self-Care Matters For Busy Moms

The needs of our family always end up trumping your own. But giving to others without filling your own cup first leaves you drained, anxious, short-tempered, and overwhelmed. Self-care is not selfish – it’s absolutely vital for being the best version of yourself both for your own mental health and for your family. 

When our needs are met, we’re happier, more patient, and better able to focus quality time and energy with your kids. The benefits of regular self-care include:

• Reduced stress and anxiety
• Higher energy and patience 
• Improved mood and outlook
• Better physical health
• Increased life satisfaction

Overcoming Roadblocks to Self-Care

What’s better for our kids – a drained, short-tempered mom constantly behind on chores? Or a centered, purposeful mom fully engaged in quality time without distractions? The choice is obvious. But overcoming the guilt to choose self-care moments still takes work!

So how can a busy, financially stretched, guilt-prone mom practice self-care without feeling selfish? Start with perspective – reminding yourself regularly that self-care makes you a better caregiver. 

Other roadblocks like lack of time, tight budgets, and family demands can make it feel impossible. But self-care doesn’t have to take huge blocks of time or money. Even small pockets of time devoted to filling your cup matter.

Strategies for Guilt-Free Self-Care

Get creative on how to fit self-care into your packed days. Even 5-10 minutes to yourself makes a difference!

• Take a pause to do ten deep breaths when feeling overwhelmed
• Stretch while dinner simmers – Release tension with downward dog, calf stretches
• Enjoy quiet before the house wakes – Savor some coffee, read an uplifting book
• Pause when overwhelmed – Close your eyes, take 10 deep breaths 
• Let it go while folding laundry – Listen to a motivating podcast, give yourself grace

Pick 5-10 Minutes Only for You

Getting support from others also makes a big difference for avoiding guilt and prioritizing self-care. Ask your spouse or family to cover things for small pockets of time or trade off watching the kids so you can reenergize. Share your self-care goals and plans with friends for extra motivation and permission.

It won’t happen overnight. But over time being strict to honor mini-breaks for yourself every single day – you WILL start to feel the cumulative effects. Less overwhelmed and resentful, more focused joy with your kids, combined with improved health.

You don’t have to wait for the rare annual weekend retreat to prioritize self-care. Instead, purpose to start small daily right at home this week! Your whole family will benefit from an uplifted, thriving mom.

When you nurture yourself in small ways consistently, you’ll notice positive changes in your mood, stress levels, health and patience. You can’t pour from an empty cup mama. Prioritize self-care – the whole family will benefit!

Imagine this: it’s 3 am, and your newborn lets out a piercing cry. You stumble out of bed, exhaustion clinging to you like a second skin. You feed your little one, the love overflowing, but your own body feels depleted. You haven’t prioritized your nutrition, and now it’s showing. You yearn for energy to care for your baby and rediscover yourself. This is where a Postpartum Nutrition Plan comes in.

The moment your sweet baby arrives, life becomes a blur of dirty diapers, middle-of-the-night feedings, and surviving off leftover takeout. Taking time to nourish YOUR nutritional needs often falls shockingly low on the priority list. 

But after the physical marathon of pregnancy and delivery, adequate postpartum nutrition is crucial for both recovering well AND kickstarting your metabolism again. 

As a mom of two, I’ve crafted the ultimate eating plan to help you look and feel like your old self faster. These strategies helped me lose 37 pounds in 5 months after my second baby – all while keeping my energy up to wrangle my toddler!

So whether you’re breastfeeding, bottle feeding or a mix, use this guide as your roadmap to reach both health and weight loss goals after having a baby. Let’s dive in!

Why Postpartum Nutrition Matters

It’s true – caring for a newborn often requires fueling yourself on whatever is within arms reach. But convenience foods can derail postpartum recovery and milk supply in several key ways:

Blood Sugar Crashes

Refined carbs and sugar cause energy spikes then slumps, leaving you feeling drained when you need stamina most. 

Increased Inflammation 

Processed foods promote inflammation which can exacerbate postpartum aches, pain and swelling.

Insufficient Milk Nutrients 

Fast food won’t properly fuel your nutritional needs, especially if breastfeeding. This reduces milk supply and quality. 

Suppressed Metabolism  

Poor nutrition prevents the metabolic reboot required to utilize stored fat for energy and drop pounds.

See why nourishing your body should take priority? Let’s outline the staples to focus on.

Postpartum Nutrition Essentials 

Prioritizing whole, nutrient-dense foods in proper quantities is key for managing weight after baby. Here’s what your plate should feature:

Lean Protein

Protein repairs tissue, powers milk production and boosts fat burning. Aim for 20-30 grams per meal from eggs, salmon, chicken, Greek yogurt and more. I always packed a high protein snack for easy access when nursing. 

Fibrous Carbohydrates  

The whole grain versions provide sustained energy instead of sharp blood sugar spikes. Think oats, quinoa, brown rice, starchy veggies and beans.

Anti-Inflammatory Fats

Omega-3’s found in fatty fish, nuts and olive oil reduce inflammation to aid postpartum recovery. They also support optimal hormones for lactation and weight regulation. Shoot for 2-3 servings daily.  

Micronutrients Galore! 

Vitamins A, C, D plus minerals like iron, calcium and magnesium offer crucial tissue repair and immunity.  Fill your plate with plenty of fruits and veggies at each meal to meet needs.  

Stay Hydrated!  

Water is essential for digestion, circulation and milk production. Aim to drink a minimum of 80-100 oz spread consistently throughout your day. Infused waters, herbal tea and bone broth provide variety.

Let’s apply these principles into an easy-to-follow meal plan, shall we? 

Sample Postpartum Meal Plan

Morning

Breakfast: Veggie Egg Scramble with Toast & Fruit

-3 eggs + veggies cooked in olive oil 

-1 slice whole grain toast with natural almond butter 

-1 cup mixed berries

Mid-Morning Snack: Greek Yogurt Bark + Nuts

-1 serving of homemade yogurt bark 

-1 oz raw unsalted nuts

Lunch: Massaged Kale Salad with Salmon 

-4 oz baked salmon 

-Massaged kale salad with chickpeas, avocado, tomatoes & lemon vinaigrette  

Afternoon Snack: Apple with Nut Butter

– 1 medium apple, sliced 

-1 Tbsp natural almond or peanut butter

Dinner: Veggie Quinoa Bowl

-1 cup cooked quinoa

-Roasted broccoli and sweet potatoes

-Beans, avocado, salsa & olive oil to top

Evening Snack: Bone Broth with Crackers 

– 8 oz bone broth, hot or cold

– 3-4 whole grain crackers

This plan incorporates healthy carbohydrates to fuel milk supply along with ample lean proteins and plant fats to encourage fat burning. It also strives to make preparing meals quick and simple with versatile ingredients. 

While getting in perfect nutrition daily with a newborn proves challenging, doing your best goes a long way! Sneak in mini meals whenever possible. Meal prep ingredients when you have help. And feel confident knowing each bite brings you closer toward healed, strong and energy-filled. 

You’ve got this, mama! Now…go enjoy that precious little one.

10 Days to a More Confident You

For new mothers, the postpartum period may be difficult as you get used to your new duties and responsibilities. Self-care is more crucial now than ever since it may help you deal with the mental and physical responsibilities of parenting.

Taking care of your own needs and wellbeing is known as self-care, and it may take many different forms. It may be as easy as having a warm bath, going for a stroll, or making time for an activity you like. Another option is to do something more structured, such setting aside a certain period of time each day for self-care or asking friends, family, or a professional for assistance.

Whatever method you decide to choose, it’s critical to prioritize self-care throughout the postpartum time. This is because practicing self-care can facilitate:

1. Manage the physical demands of motherhood: As your body heals from childbirth and you take care of your infant round-the-clock, the postpartum period can be physically taxing. You may manage the responsibilities of parenting and replenish your batteries by practicing self-care.
2. Deal with the emotional demands of parenting. As you get used to your new role and negotiate the highs and lows of motherhood, the postpartum time may also be emotionally taxing. You can better control your emotions and handle the difficulties of this new stage of life by taking care of yourself.
3. Improve your well-being to deal with the responsibilities of motherhood, self-care can help you feel more focused, grounded, and balanced. You may develop a sense of wellbeing that is advantageous to you and your family by attending to your own needs.

Self-care, in other words, is a crucial aspect of the postpartum time. You may more effectively handle the responsibilities of motherhood and improve your general wellbeing by making time for yourself and attending to your own needs. Therefore, don’t be scared to prioritize self-care and keep in mind that caring for yourself is just as crucial as caring for your newborn.

Self-Care Tips for New Moms

1. Take time to rest. As a new mother, it’s critical to prioritize sleep. Ask for assistance with home chores or older children’s care so that you may relax. If at all feasible, try to sleep while your baby naps.
2. Eat sensibly. Make sure to provide your body nourishing, healthful meals and snacks. Your ability to care for your kid and recuperate after childbirth will be aided by this.
3. Stay hydrated. For maximum bodily function and healing, drink enough of water and other liquids.
4. Exercise. Regular exercise can help you feel better mentally, sleep better, and have more energy. Even quick strolls or easy stretches might be helpful.
5. Take regular breaks. It’s acceptable to take a little break from looking after your infant. Take a warm bath, go outside for some fresh air, or spend some time engaging in an enjoyable pastime.
6. Seek for assistance. Never be embarrassed to ask your partner, family, or friends for assistance. Having a solid support network is crucial at this trying time.
7. Practice mindfulness by setting aside some time each day to concentrate on your breathing and be in the present. In the middle of the turmoil that is parenthood, this can assist you in de-stressing and finding some peace.
8. If necessary, seek expert assistance. Do not be reluctant to seek the assistance of a mental health professional if you are experiencing stress, anxiety, or depression.
9. Set boundaries: It’s critical to establish limits with other people and schedule time for your needs. Tell people you need some downtime to refuel.

It’s simple to get caught up in the difficulties of parenting, but strive to find joy in the little things you share with your child. Spend a few minutes each day admiring your newborn’s beauty and your unique relationship with them.

Self-Care Tips for New Moms (H2)
1. Take time to rest. As a new mother, it’s critical to prioritize sleep. Ask for assistance with home chores or older children’s care so that you may relax. If at all feasible, try to sleep while your baby naps.
2. Eat sensibly. Make sure to provide your body nourishing, healthful meals and snacks. Your ability to care for your kid and recuperate after childbirth will be aided by this.
3. Stay hydrated. For maximum bodily function and healing, drink enough of water and other liquids.
4. Exercise. Regular exercise can help you feel better mentally, sleep better, and have more energy. Even quick strolls or easy stretches might be helpful.
5. Take regular breaks. It’s acceptable to take a little break from looking after your infant. Take a warm bath, go outside for some fresh air, or spend some time engaging in an enjoyable pastime.
6. Seek for assistance. Never be embarrassed to ask your partner, family, or friends for assistance. Having a solid support network is crucial at this trying time.
7. Practice mindfulness by setting aside some time each day to concentrate on your breathing and be in the present. In the middle of the turmoil that is parenthood, this can assist you in de-stressing and finding some peace.
8. If necessary, seek expert assistance. Do not be reluctant to seek the assistance of a mental health professional if you are experiencing stress, anxiety, or depression.
9. Set boundaries: It’s critical to establish limits with other people and schedule time for your needs. Tell people you need some downtime to refuel.
It’s simple to get caught up in the difficulties of parenting, but strive to find joy in the little things you share with your child. Spend a few minutes each day admiring your newborn’s beauty and your unique relationship with them.