Food + Nutrition Archives — Stella Nadene | Health + Wellness for Working Moms
Get Your Serving of Greens With These Green Oatmeal Muffins

Get Your Serving of Greens With These Green Oatmeal Muffins

I’m always on the lookout for recipes where I can shove in some veggies to make them more healthy. I’ve had my fair share of kids whining about this or that had a weird texture or smells funny or you know…isn’t a bag of Skittles. I’ve had enough. So a few years back I made it my mission to find or create recipes that were ACTUALLY healthy, gluten-free (cause celiac kid), and tasted DELICIOUS.

These muffins is one of those recipes. It has the sort of texture and mostly taste of banana bread, but is loaded with goodness! (And no sugar–only a teensy bit of honey/maple syrup!)


green oatmeal muffins gluten free


Green Oatmeal Muffins


food processor spinach muffins

food processor with muffin batter





Get Your Serving of Greens With These Green Oatmeal Muffins

Yields 12 Muffins

Recipe Image
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  • 2 eggs
  • 2 ripe bananas
  • 1/4 cup melted coconut oil
  • 1/6 cup honey/maple syrup
  • 1/6 cup powdered stevia or equivalent of liquid stevia
  • 1/2 TBSP pure vanilla extract
  • 2 cups gluten free rolled oats
  • 1 1/2 tsp apple cider vinegar
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/4 tsp sea salt
  • 3 1/2 cups loosely packed baby spinach
  • 1/4 cup milk of choice


  1. Preheat oven to 350 degrees F.
  2. Place muffin papers or silicone liners in 12-hole muffin tin.
  3. Put oats in food processor or blender and pulse until oats are nearly a powder.
  4. Place all ingredients in food processor. Pulse or blend until you get a smooth batter-like consistency.
  5. Pour evenly into 12 liners in muffin tin.
  6. Bake 18-21 minutes--use a toothpick to make sure it comes out clean before removing from oven.
  7. Cool before removing from muffin tin.
  8. Can be stored in fridge for 5-7 days, or can be frozen if you wish!
  9. Enjoy!


gluten free
soy free
wheat free
seafood free
treenut free
sesame free

OH! And don’t forget these make a PERFECT snack/breakfast for St. Patrick’s Day!



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The perfect breakfast for St. Patricks Day or any day! Sneak in some greens with these green oatmeal muffins-- gluten free and packed with spinach-- kid-approved! #glutenfree #breakfast #healthyliving #healthylifestyle #fitmom #muffins

3 Healthy Cocktails Perfect for St. Patty’s Day

3 Healthy Cocktails Perfect for St. Patty’s Day

If you’re ready to celebrate without breaking your carb bank and need some healthy drink recipes–have no fear! These low calorie vodka drinks –among others– round out three healthy mixed drinks perfect for St. Patty’s Day (or any celebration!)


So my first experience with a ‘grown up’ St. Patty’s day celebration was when I was in college, and a friend invited a group of us to come spend the weekend in Savannah, GA. She lived there and the area by the river is–of course–gorgeous and all mega Southern. What I didn’t expect was how much people REALLLY get into it!

The sad part of the whole story is that I started feeling like my throat was sore on the drive up, and by that night was so sick I didn’t even get to go out with my friends. (Wahhhh!! I know. 😭) So even though the girls went out even after I had to dive into urgent care and stay in with my antibiotics and Vicks throat spray, we still had a nice breakfast the next morning. And that’s when I saw the aftermath of the party. I thought it was so incredibly cool at the time that they went all out with decor, but also–the water in the fountains was GREEN!

Anywho–as an adult, and one with kids, we always look for fun-ish holidays to celebrate. And while you may be busy looking for green foods to cook to entertain your kids (that they probably won’t eat), have some healthy St. Patrick’s Day cocktails while you’re at it!

Here are 3 healthy cocktail recipes that are really tasty! {Just note that there’s no sugar because we replace it with stevia.}


healthy st patricks day cocktails


1.Matcha Mojito


I’m definitely a fan of mojitos! Mint is so incredibly refreshing, and paired with the health benefits of matcha is so perfect!


matcha mojito healthy cocktail recipes

matcha mojito healthy cocktail recipes

matcha mojito healthy cocktail recipes


{Go HERE to get the recipe!}


2. Sparkly Cucumber Mint Gin Cooler


I think there’s seriously no fresher flavor combo than cucumber with mint. It’s so darn refreshing that I think I could have this cocktail from the minute I feel warmer weather alllll the way to the second I feel it cooling down in the fall!


cucumber mint gin cooler healthy cocktail recipe

cucumber mint gin cooler healthy cocktail recipe

cucumber mint gin cooler healthy cocktail recipe


{Go HERE to get the recipe!}


3. Cucumber Basil Green Daiquiri


Basil and cucumber added with the sweetness of white rum make this cocktail a welcome healthier version of indulgent cocktails!


cucumber basil daiquiri healthy cocktail recipes

cucumber basil daiquiri healthy cocktail recipes

cucumber basil daiquiri healthy cocktail recipes


{Go HERE to get the recipe!}


What are your go-to healthy St. Patrick’s Day cocktails? Let me know in the comments!


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3 healthy St Patricks Day cocktails that will help you celebrate the luck o the Irish while keeping it healthy! These healthy cocktails recipes will make you forget they're sugar free! #healthycocktails #healthycocktailrecipes #stpatricksday #stpatricksdayfood #stpatricksdaydrinks

3 Healthy St Patricks Day Green Smoothies to Balance Your Irish Holiday

3 Healthy St Patricks Day Green Smoothies to Balance Your Irish Holiday

3 St Patricks Day green smoothies that are healthy enough to balance your Irish holiday!


Celebrating St. Patrick’s Day has not ever been one of my ‘things’ since having kids. Cause all they wanna do is cover the house in teensy weensy feet-prints and drag in all the clovers they can find in our yard (cause it’s like 85% weeds at this point, sadly.) Oh yeah–and basically cover the house in gold glitter. Oy vey…

So I’ve tried to compromise with the kids, and let them do *some* decor, and I agreed to whip up some green snacks and food for the day (including green smoothie muffins, and a delicious green cocktail for muhself!)

One of our faves is making smoothies. The kids are fascinated with adding ‘all the things’ into a blender and poof!–it comes out as a delicious healthy drink! (Crazy how that happens, huh?) 🤩

Here are 3 of our absolute FAVE St. Patrick’s Day green smoothies that thankfully DON’T involve gold-foiled chocolate coins at all! (Cause Lord help me if I find one more in the clean laundry with chocolate stains on pants.)


st patricks day green smoothies


Luck-o-the Irish Green Smoothie

This one is so great because it is FULL of fruits and veggies, but also tastes fantastic!

sugar free green smoothie

sugar free green smoothie

sugar free green smoothie

{Go HERE for the recipe!}



Peachy Keen Green Smoothie


This smoothie is one my all-time faves! It has the thick-smoothness of a milkshake (actually I like it even better!), and is full of goodness for  ya!


healthy green smoothie

healthy green smoothie

healthy green smoothie

{Go HERE to get the recipe!}


Choco-Leprecaun Mint Smoothie


If you love chocolate-mint ice cream, this one’s for you! The layering of the mint vs. chocolate makes it oh-so-good to drink down!


chocolate mint green smoothie

chocolate mint green smoothie


{Go HERE to get the recipe!}



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Looking for something healthy for st patricks day? How about 3 perfect green health smoothies to balance out your celebrations? These do NOT disappoint! #greensmoothie #smoothie #healthylifestyle #stpatricksday #stpatricskdayfood

Beautiful + Yummy Sweetheart Beet Smoothie for February!

Beautiful + Yummy Sweetheart Beet Smoothie for February!

A super yummy + pretty beet smoothie recipe to ward off those candy cravings this February! 💕

As much as I love Valentine’s Day (not because of the hype created by the card and candy companies–but because the hubby and I were engaged on VDay!), it is in fact one of the biggest times of challenge during the year for me. Candy GALORE!!!! And not just any candy– CHOCOLATE. I’m a huge sucker for milk chocolate even though it’s horrible for you–all the sugar, lecithins, and dairy.

But I do love a good celebration. Especially since the kids are all on board every year! That’s just how it rolls in a house fulla girls. Hearts and glitter are pretty prominent here.

What I have done, however, since I have to keep my chocolate cravings under control, is start creating more healthy–but just as festive–replacements for the mega-sugar-overload.

Enter: the Sweetheart Beet Smoothie


beet smoothie


Beet Benefits


Beets are full of fiber, folate, and Vitamin C, and are pretty darn low in calories! They also contain compounds that help lower cholesterol and have been said to improve athletic performance. Which, let’s be honest, is a huge plus when you’re putting a lot of time and effort into strength training.

So technically beets aren’t in season right now. But I feel like the trade-off for an alternative to all the candy this month is worth it!

This recipe takes into account the fact that beets can have a bit of a strong taste if it’s not balanced out. So if this recipe still tastes a bit too… ‘beet-y’ to you, just pull down the amount of beet put in and increase the berries a bit.

Also keep in mind that you can add all kinds of fun stuff at the end to top it: chia seeds, hemp seeds, ground flaxseed, etc. I’ve even been told that adding in 2 TBSP oatmeal in before you blend will help it be more filling!

So here’s to celebrating your Valentines Day with a healthy (and pretty) alternative this year!


Sweetheart Beet Smoothie Recipe


Serves 2 small or 1 large smoothie

Sweetheart Beet Smoothie

4 minPrep Time

1 minCook Time

5 minTotal Time


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  • 1/2 cup unsweetened almond milk (or other milk)
  • 1 small beet--peeled and diced, then steamed (approx 8 oz)
  • 1 cup of frozen blueberries (or mixed berries)
  • 1/4 cup frozen pineapple
  • 1/4 cup plain Greek yogurt
  • 1-2 tsp honey (or a few drops of liquid stevia to reduce sugar)


  1. 1. Steam beets to soften and make sure cooled enough before starting smoothie
  2. 2. Add all ingredients except sweetener into high powered blender.
  3. 3. Blend until smooth and silky.
  4. 4. Taste to see if needs sweetener. If so, add and pulse to blend throughout.
  5. 5. Enjoy!


If it tastes too 'beet-y' to you, reduce the amount of beet slightly, and increase berries by same amount.

*Can be stored in fridge up to 1 day.




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Avoid the candy cravings this valentines day with this beautiful + yummy beet smoothie recipe! Perfect for kiddos and moms! #smoothie #valentinesday #beetsmoothie #healthyrecipes #healthysnacks #snacks #healthybreakfast


4 Genius Hacks to Make You Drink More Water Every Day

4 Genius Hacks to Make You Drink More Water Every Day

4 genius tips to get you drinking more water every day.

Collaborative post.


If we’re honest with ourselves, most people reading this will admit that they do not drink enough water. After all, consuming eight glasses a day seems like a big amount, especially if water is not a drink you enjoy, which is the case for a lot of people. That being said, find out more about some of the different hacks you can follow to drink more water every day.


drink more water every day


Set reminders on your phone


One of the best ways to make sure you get your required amount of water each day is to set a reminder on your phone. Whenever your alarm goes off, you know it is time to pour yourself a glass of water! Not only is this a good way to make sure you drink more water, but it will enable you to spread out your water consumption equally throughout the day so that you do not find yourself needing to down five glasses before you go to bed.


Make it more exciting


Let’s be frank – water is a bit boring, isn’t it? While some people like the taste of it, a lot of us think that water has no taste at all. This does not have to be the case, though. It is easy to jazz up your water. A lot of people put fruit in their water bottles and leave it overnight to infuse the water. You do not need to go to this hassle. The best carbonated water comes in different flavors and these flavorings are all natural. It is all about purchasing with care.


Drink a glass of water before each meal


Another way to get into the habit of drinking more water is to have a glass before every meal you cook. Not only does this help you to get the water you need, but if you are trying to lose weight or eat less, having a glass of water before a meal will help you to fill up so that you don’t overeat.

Drink water with every non-water beverage – Whether you are enjoying a nice cup of coffee or you are treating yourself to a glass of wine, you should have a glass of water with it. This is a good way to ensure you drink the right amount while also helping you to dilute and flush out caffeine, sugar, and any chemicals or preservatives found in the drink.

As you can see, there are a number of different approaches you can follow to trick yourself into drinking more water. Try the suggestions mentioned above and you should be well on your way to getting your required eight glasses of water per day.


drink more water every day


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Not drinking enough water every day? 4 genius hacks to up your hydration daily! plus get a free printable hydration tracker! #hydration #water


Benefits of Coffee and How to Know if You Should Avoid It

Benefits of Coffee and How to Know if You Should Avoid It

The answer to your burning question: Should I drink coffee?


should i drink coffee


Coffee is one of those things – you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You also know how it makes you feel (i.e. your gut, your mind, etc.). Some of us can’t function without it first thing in the AM. 🙋‍♀️ (Can I get an amen?)

Not to mention the crazy headlines that say coffee is great, and the next day you should avoid it!

There is actual science behind why different people react differently to it. It’s a matter of your genetics and how much coffee you’re used to drinking. I personally did the 23andme genetic test and found out I process caffeine faster than normal, which answered why sometimes when I drink 2 cups in a row of fully leaded, one eye is dilated bigger than the other even though I didn’t have any weird heart palpitation or anxiety issues (yes it freaked me the heck out!)

NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some.

Let’s look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not.


Caffeine metabolism


Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others. (Like I said before–I’m one of them.)

About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel “wired” for up to 9 hours after having a coffee. The other half is “fast” metabolizers of caffeine. They get energy and increased alertness and are back to normal a few hours later.

This is part of the reason those headlines contradict each other so much–because we’re all different!


The effects of coffee (and caffeine) on the mind and body


NOTE: Most studies look at caffeinated coffee, not decaf.

The effects of coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I mentioned. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who have just started drinking coffee feel the effects a lot more than people who have coffee every day.

Here’s a list of these effects (that usually decrease with long-term use):

  • Stimulates the brain
  • Boosts metabolism
  • Boosts energy and exercise performance
  • Increases your stress hormone cortisol
  • Dehydrates


So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.


Coffee and health risks


There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.

Here’s a quick summary of what coffee can lead to:

  • Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)
  • Increased sleep disruption
  • Lower risk of Alzheimer’s and Parkinson’s
  • Lower risk of developing type 2 diabetes
  • Lower risk of certain liver diseases
  • Lower risk of death (“all cause mortality”)
  • Mixed reviews on whether it lowers risks of cancer and heart disease


Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).

NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.


Should you drink coffee or not?


There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health.

Caffeinated coffee is not recommended for:

  • People with arrhythmias (e.g. irregular heartbeat)
  • People who often feel anxious
  • People who have trouble sleeping
  • People who are pregnant
  • Children and teens


If none of these apply, then monitor how your body reacts when you have coffee. Does it:

  • Give you the jitters?
  • Increase anxious feelings?
  • Affect your sleep?
  • Give you heart palpitations?
  • Affect your digestion (e.g. heartburn, etc.)?
  • Give you a reason to drink a lot of sugar and cream?


{Read this post if you wanna know how to hack your coffee to make it SUPER healthy?

Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while and see the difference.


{PS–My FAVE coffee maker has quickly become the Nespresso VirtuoPlus machine!! I got one for Christmas and ohmuhgoodness it’s the best coffee ever!! This newest machine makes espresso AND coffee, and Nespresso also makes a milk frother you can buy separately–SO. GOOD. Like, I wanted to believe George Clooney before, but now I REALLY do!! Ha!}

And if you’re a lover, here’s a great recipe to try with some other healthy additions! {Check out this post for more HEALTHY COFFEE hacks!}


Pumpkin Spice Latte
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  • 3 tbsp coconut milk
  • 1 ½ tsp pumpkin pie spice (or cinnamon)
  • ¼ tsp vanilla extract
  • 1 tbsp pumpkin puree
  • ½ tsp maple syrup (optional)
  • 1 cup coffee (decaf if preferred)


  1. Add all ingredients to blender and blend until creamy.
  2. Serve & enjoy!
  3. Tip: You can use tea instead of milk if you prefer.


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Lover of coffee? But do you know the BENEFITS vs the RISKS?? Find out the crazy good benefits and see if you should drink coffee or not! #coffee #morning


5 Healthy Weight Loss Tips for Busy Moms

5 Healthy Weight Loss Tips for Busy Moms

The challenge of incorporating a fitness routine to an already packed schedule is all too real, especially for moms. It can be done though, and if exercise was part of your routine before you had kids, then you’re likely itching to get back to working out and staying healthy. Weight gain is already a problem for many women, but childbirth changes the body in ways that make it easier to pile on the pounds, and much harder to get rid of excess weight. Starting a simple fitness program can have a big impact in your ability to keep the weight off. Here are five expert tips for staying thin as a busy mom:


healthy weight loss tips


1.      Knock it out early


Make it a point to start your mornings with a quick workout, that way you can focus on the kids and other commitments without having to sneak off to the gym. There are a lot of benefits to working out in the morning – for one you won’t experience any of the guilt that comes from leaving the kids to focus on yourself. Also, a lot of moms get frustrated and overwhelmed by the kids, and as the day progresses, your stress levels increase, making it difficult to focus on things like exercise and fitness.

However, waking up early to work out means that you can commit the rest of the day to the kids without interfering with your own routine. Since your day starts before the kids wake up, you can schedule 30 minutes (or more) to your fitness program and keep your energy high throughout the day.


2.      Support your Body with Vitamins and Supplements


“There are no shortcuts to weight loss”, you’ve heard it said before. But what most of these people fail to mention is the fact that the body experiences varying levels of stress as a result of exercise and dieting.

Now, this kind of stress isn’t necessarily a bad thing because it means the muscles are being engaged and the body is burning energy; however, over time it can reduce the amount of nutrients like vitamins, electrolytes, minerals, and other essentials present in the body.

Ideally, we should get most of these nutrients from food but when your body starts using up all your nutrients in response to exercise, the best way to make sure you stay healthy is to take supplements.

Remember, it’s much more difficult to lose weight and keep up with a fitness routine when your body is running low on vitamins and electrolytes. Get a good supply of multivitamins, omega-3s, proteins, and minerals.


3.      Build Muscle to Boost Metabolism and Fat Burning


A lot of moms avoid the gym because of the misconception that exercise will make them look masculine. If you’re worried that lifting weights will make you look like Arnold, this couldn’t be further from the truth. Those women you see on bodybuilding competitions are the exception, not the rule.

Building muscle is essential to weight loss because the more protein you burn while building muscle, the more your metabolism burns to provide energy. The difference is, you’re not actually bulging up; instead, you’re only toning your body and accentuating your physique, which is what makes you look good. Exercise causes your metabolism to work faster, but it also boosts upper body strength – which you will need as a busy mom – and it also strengthens bone density. Here’s why weighted exercise should be part of your weight loss program:

·        Increases fat burning during and after the workout

·        Speeds up metabolic function, causing the body to use more energy

·        Boosts bone density

·        Improves balance and coordination

·        Helps with skin elasticity, enhances complexion

·        Boosts cardiovascular health

·        Builds confidence

·        Leads to better sex

If you’re doing intense workouts for the first time, it’s important that you work closely with a trainer so you don’t end up tearing a muscle or joint from the enthusiasm. Find a program that is designed for moms and spend plenty of time warming up before going hard. More importantly, try to have fun!


4.      Eat Healthier Versions of your Favorite Meals


Take a look at your recipes and find a way to swap some of your favorite meals with healthier versions. For instance, if you like spaghetti squash, you can get Chinese noodles or regular pasta instead, and that way, you will get more nutrients while eating your favorite food. The goal here is to get more vitamins, proteins, and fiber in your diet, so find a way to sneak in healthier alternatives to your diet.

One of the best places to get ideas for healthy meals is Pinterest, so check out some of the meal boards and see how you can eat healthier without compromising on taste or ditching your favorite food.


5.      Include Your Kids


This might just make your workouts more dynamic, and the best part about including your kids in your workouts is that they learn about keeping healthy from a young age, and they might stay that way when they’re older. It also allows you to spend more time with your little ones and bond with them. Anything that looks like fun and games is all right with kids, so you won’t need to convince your little one to come along when you’re working out.

If your child is a little older, then you may be able to extend your workouts beyond the gym and spend time playing in the park – this way you can still get in some exercise and spend time with the family. If, on the other hand, your child is still a baby, then you can hold them while doing lunges and squats, or find some other creative way to include them in your workouts.


Dr. Sean Daneshmand has been nominated as a “Top Doctor in San Diego” as published in San Diego Magazine continuously since 2008-2018.  He has also completed extensive training in Aesthetic procedures including Vaser Liposelection and has been the Medical Director of Ageless and beautiful Medical Spa since May 2005.



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Cutting through the weight loss hype for moms and women can be hard. Weight loss can get a bit more tricky after you've had kids and after you're 40. Here are 5 proven tips to healthy weight loss! Number 1 is many women's saving grace! #weightloss #loseweightfast #losingweighttips #fitmom #healthfitness #healthyeating

The Lowdown on How Your Metabolism REALLY Works

The Lowdown on How Your Metabolism REALLY Works

How your metabolism works and how it’s connected to calories and how to increase metabolism (or decrease it–yikes!)


This word “metabolism” is thrown around a lot these days.

I mean, you know that if yours is too slow you’re probably gaining weight and feeling more like a waddling cow than graceful mermaid (or that’s how I always felt anyway.) And you see some skinny girl that could be on a runway stuffing her face with Burger King and think, ‘Oh she has a fast metabolism.’

The truth is, we have a general ‘set’ metabolism, but it can be altered (thank goodness!) I’ll get into that in a minute. First we need to know: what exactly does this all mean?


how to increase metabolism


Well technically “metabolism” is the word to describe all of the biochemical reactions in your body. It’s how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive. And without this amazing biochemistry, you would not be possible.

Metabolism includes how the cells in your body:

● Allow activities you can control (e.g. physical activity etc.).
● Allow activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
● Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”.


Metabolic rate


This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:
● Work (i.e. exercise and other activity).
● Heat (i.e. from all those biochemical reactions).
● Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate:

One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.


What affects your metabolic rate?


In a nutshell: a lot!

The first thing you may think of is your thyroid. This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism. Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

But that’s not the only thing that affects your metabolic rate.

How big you are counts too!

Larger people have higher metabolic rates; but your body composition is crucial!

As you can imagine muscles that actively move and do work need more energy than fat does. So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be. Even when you’re not working out.

This is exactly why weight training is often recommended as a part of a weight loss program. Because you want muscles to be burning those calories for you.

The thing is, when people lose weight their metabolic rate often slows down which you don’t want to happen. So you definitely want to offset that with more muscle mass.

Aerobic exercise is another instance of how to increase your metabolism or metabolic rate. Your muscles are burning fuel to move so they’re doing “work”.


The type of food you eat also affects your metabolic rate!


Your body actually burns calories to absorb, digest, and metabolize your food. This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently.

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%. By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow. By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don’t forget the mind-body connection. There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Serves Serves 4


Lemon Herb-Roasted Chicken Breasts
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  • 2 lemons, sliced
  • 1 tablespoon rosemary
  • 1 tablespoon thyme
  • 2 cloves garlic, thinly sliced
  • 4 chicken breasts (boneless, skinless)
  • dash salt & pepper
  • 1 tablespoon extra virgin olive old


  1. Preheat oven to 425F. Layer ½ of the lemon slices on the bottom of a baking dish. Sprinkle with ½ of the herbs and ½ of the sliced garlic.
  2. Place the chicken breasts on top and sprinkle salt & pepper. Place remaining lemon, herbs and garlic on top of the chicken. Drizzle with olive oil. Cover with a lid or foil.
  3. Bake for 45 minutes until chicken is cooked through. If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).
  4. Serve & enjoy!
  5. Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!


gluten free
dairy free
egg free
soy free
wheat free
seafood free
treenut free
sesame free
mustard free


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Losing weight for women can feel like an uphill battle, especially after 40 or after having kids! Find out ways how you can boost your metabolism, and how you may even be eating foods that decrease it! #weightloss #loseweightfast #losingweighttips #fitmom #healthfitness #healthyeating

Breastfeeding as a Working Mom: How to Get it Right

Breastfeeding as a Working Mom: How to Get it Right

Breastfeeding while working: 6 tips for how to get it right.

Guest post by Jennifer Kitson.


In 2018, approximately 49% of employers provided onsite lactation rooms at work, says a report by Center for Disease Control. Taking care of newborn babies takes a lot of effort, especially for mothers who get back to work while still breastfeeding. There’s no doubt that mothers need support as they return to work. Especially since 62% of moms felt a stigma at work for breastfeeding.

In between all this, there are essential things that every mother needs for their newborn child to ensure proper care. However, to reach their breastfeeding goals, mothers need continuity support, a collaborative work-life balance, and a good understanding of the habits and the equipment they need to make breastfeeding much easier.


breastfeeding while working


Here are several tips for breastfeeding as a working mother before and after going back to work:

Assessing Your Breastfeeding Status


Breastfeeding at work can be a little bit tricky. However, some simple ideas can assist you while breastfeeding at work. But before that, you may need to assess your personal breastfeeding status. For babies that are a few weeks old, this can be challenging because your breastfeeding routine is not well established. In turn, you may need to pump more to keep up enough milk supply to the baby. Even when your breastfeeding is well established, and the baby can’t feed on solids, you still need to pump to provide sufficient milk for the baby while you are at work.


Coming Up With a Plan


After assessing your situation, you may need to come up with a workable strategy. The first preparation will start with your baby. Before your maternity leave ends, start building your milk supply by doing extra pumping sessions. Afterwards, train your baby how to use the bottle and do some test trials to ensure you have an efficient routine. An arrangement can be made for childcare while at work. Engage your employer beforehand about plans such as pumping time. Ensuring that your employer or managers understand your situation can help in getting things in order and avoid issues in future.

Getting the Right Clothes and Items


Before going back to work, you may need to bring certain items. The first is your breast pump. Others include breast milk storage bottles, nursing pads, an extra shirt in case you make a mess when pumping, breast pump wipes, and a small cooler with ice packs. Breast milk only remains fresh for five hours; hence the need for a cooler box in case a refrigerator is not available. Finally, you may want to have photos of your baby. Experts say pictures stimulate the body to produces oxytocin that helps you relax and stimulate milk production.

Scheduling for Your Pumping Time


When you return to work before your child is six months old, you may have to pump milk every three hours. For instance, in an eight-hour job, you may be separated from your baby for at least ten hours when you factor in time for breaks and commuting. Pumping may take approximately 10 to 15 minutes. However, looking for a high-quality pump that enables you to pump both breasts concurrently can save a lot of time. Most women use their regular breaks such as lunch breaks to pump while others prefer doing it before work. As time passes and your baby starts to feed on solids, you may have the opportunity to reduce the number of pumping session every day.

Storage of your Milk


During breastfeeding, your milk is warm and ready for the baby. However, for working mums, they may need to pump and store the milk when they are away from their baby. The milk can be stored in a refrigerator, a freezer or an insulated bag and for some time at normal room temperature. Besides, there other common questions such as how much to store, what to store in and how long to store that need to be addressed.

A range of good breast milk storage bottles such as glass with a leak-proof lid, breast milk freezer bags and hard BPA-free plastic bags are easily available. You may want to avoid thin and disposable feeding bottles or plastic light bags for storing milk because they can split when frozen. How much to store depends on the age of your baby. As the baby grows, you may need to store more milk until they start to feed on other foods separate from your milk. Finally, its advisable not to store your milk more than eight days. The longer your breast milk is stored, the more it loses vital antioxidants and vitamins. You can also consult your baby health care provider for advice about milk storage.

Nourish Yourself


Self-care is crucial when you are breastfeeding. For you to have enough milk for your baby, you will need to eat well. Focus on healthy fats and high nutrient-rich foods. If possible, stick to natural foods rather than unhealthy junk foods. Always stay hydrated and if you experience any supply issues, consult your doctor. Don’t forget some healthy snacks and fruits when at work because breastfeeding appetite is strong for a reason.

Understanding the Benefits of Breastfeeding


Breastfeeding has a wide range of health benefits both for the baby and for the mother. When you nurse your baby after work, experts say you connect better with your baby, making them feel comfortable. It also bridges the gap between work and motherhood in a unique way, something no one can give.

Breastfeeding at work comes with a variety of challenges to many career mothers. However, you can prepare yourself for the whole breastfeeding journey by incorporating some of these tips. You’ll love and appreciate every challenge along the way.

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Tips for breastfeeding for the working mom. Here's how to get it right. #moms #breastfeeding


9 Superfoods Every Pregnant Woman Should Be Eating

9 Superfoods Every Pregnant Woman Should Be Eating

9 Superfoods for pregnant woman that will up your nutritional profile without even trying.


Pregnancy is such a challenging phase for every woman. Aside from the physical changes, the pregnant mom also needs to adjust her lifestyle for the new life she is carrying. Though there are different challenges to be faced, this is a rewarding stage where womanhood is completed.


For first-time moms, it’s very important to understand that the food you eat will have an impact on your body and the child you are carrying. With this, you have to make sure that you are eating the right food. Nutritionists would say that there are more nutrients in natural food. Instead of relying on crappy and processed food, you have to purchase fruits, vegetables and other natural food. The health of your child and your own health are dependent upon what you’re consuming. Make sure that you are getting enough nutrition.


superfoods for pregnant women


To give you a good start, here’s a list of superfoods that every pregnant woman should add to her diet:


1.Egg Yolks


For the mom, egg yolks are very important in reducing the risk of preeclampsia, gestational diabetes, and low birth weight. For the baby, it is beneficial because of its choline content. This specific chemical helps in improving the baby’s brain. Aside from that, it also contains the proper folic acid that helps reduce the risk of having neural-tube defects. Eggs indeed should be part of the daily diet because it provides important nutrients that keep you going in your pregnancy.


2. Kale


One of the greatest fears of pregnant women is birth defects. Luckily, this can be avoided by consuming the right food that contains the nutrients the baby needs. This green superfood is a great source of folic acid and it is also a source of calcium to strengthen and build the bones of your baby. Aside from that, kale is also a great source of vitamins A and C. Consuming a cup of this green leafy vegetable three times a week will help you get the nutritional content it can provide.


3. Oatmeal


Do not underestimate the nutritional content of oatmeal. This is a perfect food for breakfast, and you can also consume more of it while you are pregnant. Oatmeal contains magnesium and you can get as much as 30 percent of your body’s  need if you add it to your daily consumption. Aside from that, this is also a great food because it can help in reducing the risk of preterm labor. Lastly, it also helps in regulating your blood pressure and your blood sugar levels.


4. Oranges


Every pregnant woman needs oranges because of its vitamin C, fiber, and folate content. This is something that you really need as you go through your pregnancy phase. It also contains a lot of water and it is a great hydrant during warm days. Instead of relying only on regular water, you can also look for fruits and other foods that will make you more hydrated.


5. Yogurt


The baby needs enough calcium for bone building. If you want to make sure that your baby is going to be healthy, you also need to add yogurt to your daily food. Aside from the addition it can provide for your daily calcium requirement, it can also help in decreasing the risk of eczema and allergies when the baby grows up. There are different varieties of yogurt that you can find in the market. You can also find ones with some fruits and other flavors. Just be sure to keep an eye on the sugar content. It’s always best to have plain and add in your own toppings and flavors rather than have fillers and extra sugars.


6. Banana


There are some pregnant women who experience pregnancy-related hypertension. This is something that happens due to different factors. But there is a way for you to lessen the risk of hypertension while you are pregnant. By adding bananas to your diet, you will be able to maintain your blood pressure. It can also help in reducing the risk of developing heart disease, diabetes and heart disease. Its potassium content is what really helps pregnant women from experiencing hypertension.


7. Salmon


A pregnant woman is recommended to get 300 milligrams of omega-3 fatty acid daily. This is another way to help lessen the risk of preeclampsia and preterm labor. The DHA content in salmon is also a great way to help you in developing the baby’s brain and the nervous system. You do not really have to eat salmon every day. You just have to eat at least once a week. Other foods that are fortified with DHA include milk, bread, yogurt, and chocolate.


8. Lentils


Lentils are a great way to get in the proper form of folic acid that your baby needs during pregnancy. You can add this to your meals twice a week. One of the best things about lentils is that it can be added to different foods such as salads. It can also be served as a side dish that you can eat with fish, chicken, or pork.


9. Almonds


All you need is just a quarter cup of almonds. If you are consuming almond butter, you only need 2 tablespoons daily. This is a very important food for the pregnancy because of its vitamin E content. It will help in the development of the infant’s brain. Instead of getting unhealthy food for your snack, consider a handful of this. You do not have to rely on different salty snacks that will not give you the nutrients you need.


Eating the right food is the most important thing that you can consider. Your lifestyle matters and you should never settle for less. Think of pregnancy as a great opportunity for your to turn to a healthier lifestyle. You are carrying another life and you have to take care of your own health. The baby is depending on you and your willingness to embrace a healthy lifestyle. Enough sleep is also another important part of pregnancy. Be happy, healthy and well rested.


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When I was pregnant, I wish nutrition research had been what it is now. Here are 9 superfoods every woman should be eating during pregnancy! #pregnant #prenatal #nutrition