Tag Archives: mom health

Importance of sleep

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We’ve been told since we were little how important sleep is but few people really listen. Sleep is imperative for your body in so many ways. As you sleep you body goes to work healing damaged cells, boosting your immune system, repairing your heart and cardio vascular system, and recovering from the days activities.

These are a few risks of lack of sleep:

•Weight gain

•Increased risk of heart disease •Increased risk of stroke

•Loss of concentration/focus

•Adverse affects on blood sugar •Depression

•Drop in immune function

•Increased inflammation

•Affects emotional state

Sleep is so important to your overall physical and mental health. For the average person 7-8 hours of sleep is a healthy amount of sleep each night. If you’re one who typically only sleeps 5-6 hours a night, try seeing if you can get to bed an hour earlier. That one hour of sleep will make a huge difference on your overall physical and mental health. You’ll actually feel less tired during the day and will have more physical energy. You’ll likely notice a difference in your emotional state as well.

I notice when I don’t get enough sleep my joints hurt, I’m tired all day and I’m moody. As the day goes on I get a little better but I’m never really myself. 7-8 hours a night is not always feasible when you have an infant but I try my best. I go to bed at 9 or 10 most nights in case he wakes up in the middle of the night or wakes up earlier than his normal 6:30am. I want to make sure my body is rested and ready for a full day of running around with him.

Motherhood changes you

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Motherhood changes us in more ways than we may notice. I think it’s softened me a bit. I was a gymnast and was always told I was robotic with my emotions and feelings. Having Ryder I think I show my emotions a little more. I make sure to always tell him I love him and I’m proud of him because I never really had much of that growing up. People were always telling me I could do better or I needed to be better. It didn’t matter how many competitions I placed in, how many awards I got or how many A’s I made, I was always told I could do better. I told myself when I had Ryder I would always tell him I was proud of him no matter what. And that’s what I’ve done. Every time he does something new or attempts anything I tell him I’m proud of him. During the day I tell him multiple times that I love him. I want him to always know how loved he is. It’s one thing to show it, but kids really do need to hear it. I think parents forget sometimes how important words are to a child especially in the early stages. Never forget to say I love you 💙

Pork meatballs with rice and snap peas

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Ingredients:

•2 tsp Chopped ginger

•2 Garlic cloves

•2 Green onions

•12 oz ground pork

•1/2 cup jasmine rice

•2 oz ponzu sauce

•1/4 tsp red pepper flakes

•6 oz snap peas

•2 tbsp soy sauce

•1/2 oz sesame oil

•1/2 oz white rice flour

Recipe:

Preheat oven to 400 degrees. Bring a medium pot with rice and 1 cup of water to boil. Reduce to simmer, cover and cook 18-20 minutes.

Slice green onions, mince garlic and remove strings from snap peas (if necessary).

I’m a mixing bowl combine pork, soy sauce, half the green onions, rice flour, ginger, half the sesame oil and a pinch of pepper. Mix and roll into 8 golfball sized meatballs. Heat 1 tbsp of olive oil in a non stick pan. Add meatballs and cook until browned on all sides (2-3 minutes). Transfer meatballs to a baking sheet. Place in oven and cook 8-10 minutes.

Wipe pan clean, add 1tbsp of olive oil and remaining sesame oil. Add garlic and cook 1 minute. Add snap peas, green onions, red pepper flakes, and a pinch of salt. Stir occasionally until tender (4-5 minutes).

Plate dish and serve ponzu sauce on the side for dipping. Enjoy!!

Breakfast

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Sometimes the simplest breakfasts are the best breakfasts. After I graduated from college and got my first real job, I constantly skipped breakfast. I always said I was in too much of a hurry to get to work so I just grabbed a coffee and ran out the door. I was working out like crazy but instead of gaining muscle I just kept getting skinnier. This may be some people’s goal but it wasn’t mine. That’s when I realized my food intake was affecting me more than I realized. For someone with a degree in Exercise and Sports Sciences you’d think I would have caught this right away. Not always when it’s yourself. I decided to make some changes in my diet. Breakfast was a must. So I traded in my coffee for protein and fats (good fats). I saw a huge improvement in my overall energy and eventually my size. To this day I still make sure to eat a healthy breakfast. My favorite is avocado toast! Some mornings it’s difficult with a little one so I grab a protein shake. But that’s better than nothing at all! As a mom of an infant I need all the natural energy I can get so fueling my body properly is a must!

Sirloin steak with white wine demi glace

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Ingredients:

•2 tsp. Beef demi-glace

•1 oz butter

•2 garlic cloves

•0.125 oz fresh oregano

•0.125 oz fresh parsley

•5 oz peas

•2 sirloin steaks

•2 oz white cooking wine

•12 oz Yucatán potatoes

Recipe:

Preheat oven to 400 degrees

Cut potatoes to the size of dice. Place 1 tbsp of olive oil in a non stick pan on medium heat. Add potatoes and cook for 5 minutes. Transfer potatoes to a baking sheet and bake in oven for 20-22 minutes.

While potatoes bake, mince the garlic, parsley and oregano. Reheat pan used for potatoes to medium heat. Add a tbsp of olive oil. Cook steaks 5-7 minutes per side.

While steak cooks. Finish potatoes. Put potatoes into a non stick pan on medium heat. Mix in peas and garlic. Sauté for 3 minutes. Stir in parsley and oregano. Season with salt and pepper.

Plate steaks. While steaks rest, reheat pan used to cook steaks. Add white wine, and demi-glace. Cook until reduced by half (1-3 minutes). Remove from burner and swirl in butter.

Plate potato mixture and pour sauce over steaks. Enjoy!

Bosu workout moves to build back and arms

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Two (not too difficult) moves to build your back, arm and core muscles. The first one is bosu updowns. Alternate arms every other down. The second is bosu push ups. Make sure to get a good grip on the outside edges of the bosu ball. I typically do 4 sets of 10 each. It doesn’t sound like@much but give it a try. You’ll definitely feel it in your arms!

Back at it

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FDD1304D-FBE6-47B0-9F54-60393CC9897DIm starting to put a little muscle back on. It’s been a battle after pregnancy to put back on the muscle I had before. Your body definitely isn’t the same after you have a baby. Not to mention, feedings really take everything out of you. I’m slowly getting back to feeling like myself again. My strength and energy is back so I’m not as tired after workouts anymore. I still have a ways to go but I feel like I’m on a good path. Consistency in workouts would help but that’s difficult when you’re husband works late and you don’t have anyone to watch your little man. I’m going to try to start up on my in home workouts again. It’s hard with Ryder sometimes because he sees me doing something and thinks he can play too or wants to be held. So this could be interesting! Be on the lookout. I’ll post a few videos in upcoming weeks of my favorite in home workouts!

Benefit of Avocados

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Starting the morning with a little avocado. It’s one of my favorite foods. I actually throw a little salt and pepper on it and eat it plain sometimes! Today I’ll put it on top of my eggs.

Health benefits of avocado:

•Has more potassium than bananas

•Loaded with heart healthy fats

•Loaded with fiber

•Has antioxidants that protect eyes

•Protects liver

•Maintains skins heath

•Aids in digestion 

•Prevents bad breath 

•Reduces inflammation 

Avocados are SO healthy for babies too! 1/2 an avocado can meet 100% of their folate need, and 86% of their vitamin B6 need. Being a complete source of protein, it has the 10 essential amino acids a baby needs from food and also has minerals like potassium and magnesium. (Note: it’s recommended that babies are fed avocado purée only after 6 months old)

Eat your avocados! 🥑