Learned Heard & Stirred

Postpartum is an equally exciting and scary time for a new mom. You've carried a growing baby for nine months and by week 40 of pregnancy - or past the due date, as many first-time moms experience - you are pretty good with the whole pregnancy thing and ready to issue an eviction notice.

Bringing a new baby into the world presents new challenges without the added pressure of "getting our bod(ies) back." In this episode, I explore the hormonal impacts of pregnancy and postpartum, my personal experience and the experiences of a few other moms, and talk about ways to invite healthy habits, self care, and self-kindness into your life during the postpartum period and beyond.

Information about Postpartum Anxiety and Depression: http://americanpregnancy.org/first-year-of-life/forms-of-postpartum-depression/

Postpartum Thyroiditis: https://www.chop.edu/conditions-diseases/postpartum-thyroiditis

https://www.thyroid.org/wp-content/uploads/patients/brochures/Postpartum_Thyroiditis_brochure.pdf

Postpartum Hormone Research:

https://academic.oup.com/jcem/article/86/10/4933/2849260

https://academic.oup.com/jcem/article/96/1/E40/2833636

https://www.sciencealert.com/pregnancy-changes-a-woman-s-brain-structure-for-at-least-2-years-after-giving-birth

Questions, topic ideas, or to find out how you can work with me for one-on-one coaching, email: [email protected]

10 Minute Taco Bowl with Black Bean Dip

INGREDIENTS

" 2 CUPS COOKED QUINOA

" 1 LB GRASS-FED GROUND BEEF

" 2 TEASPOONS ONION POWDER

" 1 TEASPOON CUMIN

" 1 TEASPOON CAYENNE

" 1 TEASPOON GARLIC POWDER

" 2-4 CUPS ROMAINE LETTUCE

" 1 AVOCADO, SLICED

" 1 BAG OF HARVEST SNAPS BLACK BEAN SNAPS

" BLACK BEAN DIP:

" 1 CAN BLACK BEANS (ORGANIC AND NO SALT ADDED IF POSSIBLE)

" 1 TEASPOON GARLIC POWDER

" ½ TABLESPOON AVOCADO OIL

" SALT & PEPPER TO TASTE

DIRECTIONS

1. In a large pan, add a little avocado oil and turn onto medium heat

2. Mix together spices in a small bowl then add to pan (or skillet) with the beef (use a spatula or utensil to break up the beef in the pan so it is crumbles

3. Pour spices onto the beef and mix well

4. Cook the beef for about 8 minutes or until it is cooked through

5. While beef cooks, add the black bean dip ingredients to a food processor and pulse until combined and creamy (but thick)

6. Once ready, assemble your taco bowls by adding romaine, avocado, Harvest Snaps, cooked beef and the black bean dip

7. Salsa and other veggies would also be great in this

8. *Black bean dip will stay good for about 5 days in fridge

Today, we take a little departure from Nutrition and explore the topics of working out through injury (ideas on how to move safely) and self-care beyond hashtag self-care Sunday.

Amanda Lauren is a self-proclaimed "Jackie of all trades, Marilyn of none." She does a lot. A writer for "A Sweat Life" and "Forbes" as well as a blogger and Influencer, wife and fur mommy. Despite her busy schedule, she still finds time to fit in exercise most days of the week. She provides actionable tips on how busy moms and working adults can do the same.

Find Amanda at the following locations:

Instagram: @itsamandalauren

Blog: www.itsamandalauren.com

Twitter: @AmandaLauren

Today's Recipe:

Grain-free Goat Cheese Nachos

Ingredients:

Serves 4

1 Bag Siete Grain-Free Chips (sold at most health food stores, markets)

2 TBSP Chipotle Lime Mayo from Primal Kitchens (sold at most markets)

2-3 Cups Pre-Shredded Red Cabbage

1 package ground turkey (16 oz)

1/2 package goat cheese

Guacamole (freshly made w/ 1 avocado or pre-made/store bought)

Salsa

Salt and Pepper to taste (to season ground turkey)

Directions:

Pre-heat oven 425 degrees. Spread Siete chips out evenly across a baking sheet. In a medium-size bowl, mix pre-shredded cabbage and mayo together until evenly mixed. Add Cabbage to the pan, spreading evenly across chips. Top with Ground Turkey crumbles (I like to pre-cook the turkey a bit on the stove beforehand but you can cook everything together). *Be sure to wash your hands after handling raw meat to avoid food borne-illness. Sprinkle goat cheese over all layers. Transfer baking sheet to the oven and cook for 30-35 minutes (make sure meat is cooked thoroughly. Divide amongst 4 plates and top with guacamole and salsa (optional).

Email Chanel: [email protected]

This week, I dive into the Huffington Post Article "Everything You Know About Obesity Is Wrong." You can find the article here: highline.huffingtonpost.com/articles/en/everything-you-know-about-obesity-is-wrong/

All studies I reference, as well as stats, are sourced in this article as well.

Today's recipe is refined-sugar-free pumpkin bread, just in time for Fall!

Ingredients:

3/4 cup coconut flour

Pinch of salt

1 T pumpkin pie spice

1 t cinnamon

1/2 t baking soda

1/4 t baking powder

1 can (15 oz) pumpkin puree

4 eggs

1/4 cup honey

1 T coconut oil, melted

1/2 t vanilla extract

Instructions:

Preheat oven to 375°F.

Combine flour, salt, pie spice, cinnamon, baking soda, and baking powder in a bowl and set aside.

In a separate bowl, whisk together eggs, puree, honey, and oil.

Fold wet ingredients into dry ingredients.

Coat a bread pan with coconut oil and then pour batter into pan.

Bake for approximately 45 minutes, or until you’re able to insert a toothpick into the center without the dough still being wet.

Remove bread from pan and place on a cooling rack; cool for at least 20 minutes before cutting.

In episode 2 I discuss 2 trending topics, and popular diets, keto and paleo, what the science says, and my thoughts on them. Lots of good info on healthy food hacks in this one, so be sure to tune in!

If you have questions, feedback or topics you want to hear, please email me at: [email protected]

Today's Recipe:

My favorite smoothie: Banana Peanut Chocolate

1/2 banana

1 cup unsweetened plain almond milk

1 TBSP chia seeds (or flax or psyllium husk)

1-2 TBSP Peanut Butter (I like 2)

1 serving chocolate protein powder (collagen or pea protein)

1 handful spinach (or other green leafy veggie)

Blend in a high speed blender for 1-2 minutes. Enjoy!

A Nutrition Coach and Clinical Nutrition Student aiming to provide current, evidence-based research and a growing expertise in the area of Nutrition Science. I believe in an emphasis on balance, self-love, and self-care through mind-body-spirit nourishment, connection, and health education.

I get deep in this episode, providing context for my Nutrition path, the pain points that led me to where I am today, and why I think knowledge is the most powerful tool when it comes to taking good care of ourselves.

Today's Recipe:

Protein Fat Balls

Ingredients:

Makes 32 bite-sized balls

3-4 pitted Medjool dates (many recipes call for about 10, but that's a LOT of sugar your body doesn't need)

1 cup raw, unsalted cashews

3/4 cup melted coconut oil

3/4 cup almond milk (or dairy-free alternative)

1/4 cup cacao powder

1/2 cup protein powder (vanilla tastes best in this recipe)

2 TBSP chia seeds

The juice of 1 lemon

1/2 tsp Himalayan salt

2 tsp vanilla extract (optional)

3-4 d