Topic 1 Eating Habits for New Mom

• As much as I wanted to believe that I would be the new mom that still puts her nutrition toward the top of her list, I struggled. Realistically it can be difficult to manage the norms of your everyday life when you bring your peanut home. Why? Because you sometimes bring home other things, such as..

○ New incisions and stitches

○ Belly aches and pains

○ Nervous energy and sleepless nights

Your days are turned completely upside down, and although for good reason, it’s a learning curve. It took some time for me to think about how I could get ahead of my nutrition – after all, if you’re not feeling good, it’s harder to take care of your baby. And if you’re breastfeeding, you want to pass optimum nutrition to your baby. With all of that said, here are a few tips & tricks I used.

1. Grab-n-go items: these of course do not replace meals, but if you need something quick, these are my go-to rather than grabbing a handful of whatever I can reach first!

Hard-boiled eggs 

Cheese sticks 

Grass-fed turkey or beef sticks 

Protein bars *see note 

Berries 

Almond or Peanut butter packets 

Fruit 

2. Meals: ask your support system (partner, friend, family member) to help you prepare comforting yet nutritious meals. Foods that are tasteful when reheated are ideal! When I first came home from the hospital, I also liked choosing recipes that had fiber and veggies but were easy on the stomach. Pro tip: don’t make a TON. You may get sick of the same meal.

Soups 

Stews 

Sheet pan meals **link to recipe index**? 

Chicken, Egg, or Tuna Salad 

Quinoa or Farro Salad 

3. Stay hydrated: Invest in a large water bottle. Fill it with fruit, mint, or just plain water. Drink up so you can feed your baby well, if nursing, and generally feel good.

Topic 2 Mental Wellness for New Moms

• Ask for help

○ I took full advantage of this advice. Naturally, I have a hard time asking for help with anything. But once I was submerged fully into my new “mom life.” I realized it was time to put my stubbornness aside and let my loved ones lend a helping hand. They wanted to, after all. It’s something I really appreciate and that I still accept today.

• Carve out “you” time

○ Right off the bat, it is important to have some “you” time each day after having your little one. It’s smart to coordinate this time with your partner, if they’re around! Even if your “you” time is 15 minutes – make it happen! Here are some fun little examples of “you” time. Get creative.

1. 1. 1. 1. Face mask
         2. Hot bath or shower
         3. Read a book
         4. Take a walk
         5. Rest your eyes
         6. Watch a show
         7. Work on a hobby

○ When you’re ready to venture out of the house, taking some “you” time to spend with your partner can be a great idea! Not only does it support your Personal time together, but allows you to unwind and relax. Date night!

• Fresh air + Car rides

○ Lots of tears this morning between you and the baby? Take a moment to get some fresh air. If you’re able to walk, get moving! If not, sit in a quiet location that brings you some peace of mind. In the first month or two, it also was helpful for me to take a short car ride some days, even if it was just for a coffee or to look at new houses. It felt good to have a change of scenery.

• Breath work + Positive reinforcement

○ Even when it feels difficult, be kind to yourself. Take a deep breath and let your body know you are proud of what it’s done for you. No matter how silly you feel, you deserve positive words. You can also take some time to practice breath work. Try this video! (link to a video on breath work)

• Same page as partner, if involved

○ This suggestion speaks for itself. It is SO important to be on the same page as your partner if he or she is involved. Help them to understand the importance of what you need as a new mom. This may include encouragement, a helping hand with the baby, chores, and food shopping.

• Morning routine

○ Having a morning routine is something that I didn’t think about until I was about 30 years old. I never realized that it could be beneficial in getting me into a good mindset to start the day. I found that if I could begin my day in a good place, it laid the foundation for how the rest of my day would go. And if something felt wrong, I wasn’t as bothered by it. The below are just random examples of morning routines. You can make it as long or short as you’d like and include whatever puts your mind in a happy and relaxed place.

1. 1. 1. Example 1: listen to spa music while feeding your baby + make your bed + stretch for 5 minutes + coffee
      2. Example 2: feed your baby + sip on hot water with lemon + read 5-10 pages of your book + write in your journal

• Nutrition + hydration

○ Whether or not you are nursing, staying hydrated is extremely important. If you don’t feel good physically, you usually have a tough time feeling good mentally.

● Do what works for you

○ Easier said than done sometimes. But, even before your little one/ones may arrive, you will be bombarded with so much advice from many people. And, although it is out of care, you ultimately need to listen to your instincts and do what works for YOU.

• Talk to other Moms and Parents

○ That was probably the most beneficial for me, next to the support I had from my partner and family. Knowing that you are not alone in how you may feel makes things just a little bit easier. You know that there are so many others out there who can relate to you. And if they can do it, so can you! Surround yourself, whether on social media or in your Personal groups, with moms and parents who are happy to support you.

Topic 3 How to Get Ahead for New Moms

• Prepare the night before

○ Food: if you’re going back into the office or somewhere you can eat a meal, be sure to pack a lunch! And don’t forget to throw snacks in your diaper or cooler bag.

○ Caffeine: whether you drink tea or coffee to get you going, it’s a good idea to have this cup of joy semi-prepared the night before. Here are a few steps I take before bed.

1. 1. 1. I always have my to-go cups or coffee mug out on the counter ready to be filled.
      2. I fill & set my coffee pot to brew the next morning about 30 minutes before I need to leave.
      3. If I want iced coffee, I prepare a coffee bag the night before. This is what I buy from Whole Foods – it’s great in a pinch!

○ Clothes: lay your clothes out in an area where you’ll get dressed the next day. ○ Nighttime Pumping: you may not do this until months 3 or 4 when the baby starts sleeping longer through the night. When that happens, start leaving your pump on the counter so you can easily reach for it.

○ Diaper bag: make sure it’s ready for the next day.

1. 1. 1. 1. Checklist: wallet, keys, diapers, rash cream, medicine, wipes, toys, binkies, baking soda wipes, hand wipes, extra outfit, bibs, hand sanitizer

• Set multiple alarms (let’s face it, you will be tired)

○ “I only need one alarm!” ~ Said no one ever! Be smart about this, and set multiple. You won’t regret it!

• Set your timing intentions to earlier than needed. Somehow, when you plan to leave at, say, 8:30 AM… if you’re anything like me (and kudos to you if you’re not), you find you leave at 8:37 AM. Try setting the intention to leave at 8:15 AM instead. Set your alarms and make plans accordingly. You’ll most likely be out the door on time, more often than not!