Skip to main content

Bladder Leaks and what you can do about them

  Bladder Leaks & What You Can Do About It  The holiday season often brings together extended family- and, well, it also means that incontinence jokes tend to join the festivities as well! In case you haven’t heard, many mothers of the world have unwittingly joined a secret pelvic floor dysfunction club, often courtesy of childbirth. I was admitted seven years ago, even though I don't personally experience bladder leaks. Apparently, membership is assumed for us all .  This secret club is where the moms, aunts, older cousins  and grandmothers make private jokes and eye rolls about leaks, “oops moments” and not being able to jump on trampolines. Glamorous, right? And occasionally the whole family joins in on the joke whenever cousin Johnny breaks out his comedy routine and mom has to make a sprint to the bathroom.    Why is this happening, you ask? First, a bit of science.  Bladder leaks, medically known as urinary incontinence, affect millions of individuals worldwide. Despite i
Post a Comment

Nourinshing Power Breakfast Bowl for Pregnancy & Postpartum




As you know, during pregnancy and postpartum, it is crucial to prioritize our health and well-being.  One meal you should never overlook is a balanced and nutrient-rich breakfast to provide the necessary energy and nutrients for both you and baby. 

This is one of my favorite breakfast recipes. The Pregnancy Power Breakfast Bowl combines all the nutritional value and yummy goodness of quinoa, fresh berries, coconut milk, pecans, and honey. Dive in and discover the perfect breakfast option to fuel your body and support a healthy pregnancy and postpartum journey.

Ingredients:

  • 1 cup quinoa
  • 1 cup fresh berries (strawberries, blueberries, raspberries)
  • 1 can unsweetened coconut milk
  • ¼ cup of water
  • 1/4 cup chopped pecans
  • 1 tablespoon honey (optional)
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  • Dry coconut flakes (for garnish)

Instructions:

  • Rinse and drain the quinoa to remove any bitterness.
  • In a medium saucepan, combine the rinsed quinoa, coconut milk, water, vanilla extract, and salt.
  • Bring the mixture to a boil, then reduce the heat to medium-low. Cover the saucepan and let it simmer for 18-20 minutes or until the quinoa is cooked and the liquid is absorbed.
  • Once cooked, remove the saucepan from heat and let it sit for an additional 10 minutes to cool slightly.
  •  After the cooling period, it's time to add toppings:  fresh berries, chopped pecans, a drizzle of honey, dry coconut flakes.  The options are limitless!   Adjust the quantities to suit your personal taste preferences.   

This Pregnancy Power Breakfast Bowl offers an abundance of vitamins, minerals, and essential nutrients. By fueling your body with this wholesome breakfast, you are ensuring both your own well-being and that of your growing baby. 

Let me know in the comments below if you try this and how you feel about quinoa for breakfast!

Comments

Post a Comment

Popular posts from this blog

A Balancing Act: How Muscular Imbalances in Parents Impact Their Babies

As parents, we often go to great lengths to ensure the well-being of our little ones. But have you ever considered how your own body's imbalances and habits can affect your baby's development? (As if we don't have enough to worry about it, right?! ) This parenthood journey is not just about taking care of ourselves, but also creating a balanced environment for our children. There is a fascinating connection between muscular imbalances in parents and their babies. I've seen, first hand, with clients how correcting these imbalances can create change and have a positive impact on both you and your child's body. The Ripple Effect: Parents' Habits and Baby's Muscular Imbalances A client of mine is a mom of 2 and I noticed one day while we were training with her baby (because #momlife) that she consistently held her baby on her left hip and side.  I asked her to do the next set of exercises while holding the baby on her right hip instead of left. When this happen
Post a Comment
Read more

Pregnancy and Postpartum Life Hacks: Simplifying Nutrition, Movement, and Mental Health

Being a busy career professional and mom during pregnancy and postpartum can be overwhelming. We have been conditioned by society to think we “can have it all”.  I’m not here to burst your bubble but I often find that “having it all” means that our personal health and wellness tends to suffer.  To the world, we look like we are all put together but secretly suffering inside.  Juggling multiple responsibilities often leaves little time for self-care and maintaining a healthy lifestyle. I don’t have a magic fix for you, but I do have a few #lifehacks that my clients and I have picked up along the way. To simply sum it up, it’s all about simplifying your daily routine and reducing stress (note the bold highlight on that one).  Let’s start with one of my favs… NUTRITION Nutrition Tip #1: Plan 5 meals I know what you are thinking, “Joanie, please don’t tell me I have to make a meal plan.”  I’m sorry to say it, but streamlining your grocery shopping and meal prep by planning your meals in a
Post a Comment
Read more

10 Terms Every Pregnant Fitness Enthusiast Should Know

As a fitness enthusiast, your commitment to staying active during pregnancy is probably non negotiable.  I know it was for me!  The problem is that there is a plethora of information out there which can cause a lot of confusion when it comes to the do's and don'ts of getting a safe and effective workout.   I'm here to help you clear up the questions and get back to moving your body with confidence.  Understanding a few key terms related to pregnancy and postpartum fitness will ensure that you are getting your brain and body exactly what it needs. So here you go: The 10 essential terms every pregnant fitness enthusiast should know , along with their significance in helping you achieve a healthy and balanced pregnancy and postpartum journey. 1. Corrective Exercise: Corrective exercises (CE) is the study of how your brain is sending signals to your muscles.  A customized CE plan is will packed with specialized movements that address your personal imbalances, weaknesses, or com
Post a Comment
Read more