Inflammation is part of the body’s natural healing process. It has a very important role to respond and help the body during times of injury, illness or exposure to harmful toxins. Our immune system creates an inflammatory response to defend against these harmful situations or substances and support the healing process. 

What Causes Inflammation 

Short-term inflammation plays an important role in protecting our body and helping our body heal. However, when inflammation continues, even when there is no longer the presence of an injury or illness, this can create a problem and negatively impact our health. 

There are two different types of inflammation known as acute and chronic inflammation. Acute inflammation is short term, typically lasting for a few hours up to two weeks. Acute inflammation occurs due to injury, illness or exposure to harmful toxins. 

Chronic inflammation is long-term and on-going inflammation. Chronic inflammation can be complicated and it’s important to find the root cause of what is prompting an on-going inflammatory response.

Chronic stress can be the result of on-going imbalance within the body, gut dysbiosis, illness, long-term exposure to chemicals, pollutants, environmental toxins or from the following: 

• Poor Nutrition: A diet high in sugar, alcohol, refined carbohydrates and unhealthy fats
• Smoking Cigarettes
• Obesity: Being overnight
• Stress: Major life changes, daily on-going stress, rejection, loneliness, isolation, fear 
• Poor Sleep: Lacking sufficient quantity or quality of sleep 

It is important to find a way to manage and reduce chronic inflammation because it is the precursor to and increases the risk of many different diseases ranging from Diabetes, heart disease as well as cancer. Chronic inflammation can damage healthy cells, tissues and organs as well as damage the DNA in previously healthy cells. 

Signs and Symptoms of Inflammation

There are 5 signs of acute, short-term, inflammation which include:

• Redness
• Heat
• Swelling
• Pain 
• Loss of Function

A person may experience one or all five of these symptoms when experiencing acute inflammation. It is also possible to experience no symptoms, yet still have inflammation occurring. 

Chronic inflammation symptoms can manifest if many different ways including the following: 

• Abdominal pain
• Chest pain
• Fatigue
• Fever
• Joint pain
• Mouth sores
• Skin rash 
• Stiffness
• Depresion
• Anxiety
• Constipation
• Diarrhea
• Acid Reflux
• Weight Loss
• Weight Gain
• Frequent Infections

Risk Factors Associated With Inflammation

Chronic inflammation is considered a major contributor to several diseases and can increase the risk of Diabetes, heart disease, cancer, rheumatoid arthritis, allergic asthma, chronic obstructive pulmonary disease (COPD), Alzheimer’s disease, chronic kidney disease (CKD) and inflammatory Bowel Disease (IBD). 

How To Reduce Inflammation

Lifestyle, nutrition and wellness habits play a role in helping to reduce and manage inflammation within the body. 

In addition to the above if you suspect that you are struggling with chronic inflammation it is best to work with a Medical Doctor, Naturopathic Doctor or Functional Medicine Doctor to help determine the root cause of the inflammation and provide a healing plan. 

The Best Foods To Reduce Inflammation

Food as medicine is a philosophy where food and nutrition plays a key role in sustaining health, preventing disease and as a therapy for those with condition or situation responsive to changes in their diet. Certain foods have been scientifically proven to help reduce inflammation within the body and these foods include:

• Avocados
• Beans and Legumes
• Berries
• Broccoli
• Dark Chocolate and Cacao 
• Cherries
• Extra Virgin Olive Oil
• Fatty Fish
• Grapes
• Green Tea
• Mushrooms
• Nuts and Seeds
• Peppers
• Tomatoes
• Turmeric

The Best Diet To Reduce Inflammation

In addition to adding these singular foods into your dietary routine, the best diet to help reduce inflammation is known as The Anti-Inflammatory Diet, also referred to as the Mediterranean Diet. This diet consists of eating minimally processed foods and focuses on real, whole foods rich in fiber, and phytonutrients such as fruits, vegetables, whole-grains, legumes, herbs and spices and small amounts of quality animal protein such as fish.  

The Best Herbs and Spices To Reduce Inflammation

There are also a number of herbs, spices and botanicals that can help to reduce and manage inflammation. 

Turmeric: Turmeric is a spice that has long been known to have medicinal properties such as helping to reduce inflammation due to a compound known as curcumin. Adding turmeric to soups, smoothies, a golden milk latte or a juice, is a great way to benefit from turmeric.  

Ginger: Ginger has many medicinal benefits as well from helping to reduce digestive distress, nausea, pain and inflammation. Ginger contains a number of antioxidants that may help reduce inflammation. In particular, the gingerols, shogaols, and diarylheptanoids in ginger may help to reduce symptoms associated with inflammation. Adding fresh ginger to stir-fries, tea, sauces, soups, smoothies or juice is a wonderful way to benefit from ginger!

Hemp Seeds: Hemp seeds, also referred to as hemp hearts, contain omega-3 fatty acids which are known to support brain health, heart health and provide anti-inflammatory benefits. Hemp seeds also contain omega-6 fatty acids, one known as gamma-linolenic acid (GLA) that has b gamma-linolenic acid (GLA,) which may have anti-inflammatory effects, support hormonal health and help reduce pain associated with PMS and menopause. 

Nettles: Nettles are a flowering plant that support skin and bone health. Nettles also provide antihistamine, anti-inflammatory and antibacterial properties. Nettles are best enjoyed in tea, tinctures, a supplement or juice!

Slippery Elm: Slippery elms are tall flowering trees with soft inner bark, which is the portion of the tree used in herbal medicine. Consuming slippery elm internally may help to relieve or suppress a cough, store throats or to soothe the digestive tract and soothe an upset stomach. Slippery elm has anti-inflammatory benefits and has also been associated with helping to treat symptoms associated with inflammatory bowel diseases such as irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis. Externally, slippery elm has been used in healing salves for wounds, burns, skin inflammation and more. 

Flaxseeds: Flaxseeds are a seed rich in Omega-3 fatty acids as well as flavonoids which provide anti-inflammatory benefits. A great way to enjoy flaxseeds is to eat them ground (not whole) and consume in a smoothie, baked treats or on top of oatmeal!

Cacao: Cacao is rich in polyphenols, which provide a variety of health benefits including helping to reduce inflammation! Cacao is great for making a cup of cocoa but also in smoothies, baked treats, homemade snack bites or bars or even sauces to make savory mole sauce!  

Organic Pharmer – Best Organic Anti-Inflammatory Nutrition Program

Including these foods and herbs into your meals and snacks regularly is key for helping to reduce and manage inflammation. A great way to consume the herbal list above is with Organic Pharmer’s Anti-Inflammatory Program! Organic Pharmer is a great resource for individuals whether you are in need of a therapeutic program or you are looking to add healthier juices, smoothies and meals throughout your week. All Organic Pharmer products are 100% Organic, plant-based and have a purposeful and functional blend of medicinal herbs. Each product is made with the highest integrity ingredients and are free of gluten, dairy, corn, soy & egg and all inflammatory oils. If you’re looking for a delivery of juices, soups or wholesome snacks to kick-start or continue on with your anti-inflammatory journey, Organic Pharmer is a great choice. 

Enjoy 20% off all Organic Pharmer products with the code: HealthyGroceryGirl

For more nourishing, healthy anti-inflammatory recipes to make at home explore the HGG blog! 

Disclosure: Thank you to Organic Pharmer for sponsoring this educational post. I only partner with brands I personally love, recommend and believe are quality products helping people to live a healthier life. 

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

https://www.ncbi.nlm.nih.gov/books/NBK493173/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9253158/

https://pubmed.ncbi.nlm.nih.gov/21241460/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9253158/https://www.liebertpub.com/doi/abs/10.1089/acm.2009.0090

There’s a simple and affordable solution to the problem of harmful contaminants in drinking water. That solution is to filter your water using a high-quality water filter like the Big Berkey Water filters. The key is to choose a reliable filtration system that has been tested and proven to remove a high percentage of pollutants that are commonly found in drinking water. A few examples of the most common contaminants are as follows:

Pesticides and Herbicides

Farmers and home gardeners routinely use toxic pesticides and herbicides in hopes that it will help them to maximize their crop harvests. Landscapers and homeowners use herbicides to help keep weeds at bay so their lawns look more appealing. However, these chemical herbicides and pesticides can’t be counted on to stay where they’re initially sprayed. Scientists have discovered that these chemicals quickly flow into groundwater at higher concentrations than experts consider to be safe. This is particularly problematic during rainstorms.

Water filtration can empower you to avoid ingesting the vast majority of these toxic chemical herbicides and pesticides. A top-quality water filter will reliably remove most herbicides and pesticides from your drinking water.

Fluoride

According to research published in the journal Science of The Total Environment, fluoride can increase the risk of a variety of debilitating health problems including arthritis, osteoporosis and damage to muscles and bones. Yet fluoride is routinely added to drinking water in many locations throughout the United States, Canada, Australia and some other countries. Although the concentration of fluoride in drinking water is typically low, it is easy to accidentally ingest more fluoride than the levels that are considered safe. This is because drinking water is not the only possible source of fluoride; it is also present in toothpastes, black tea, some foods and some dental products.

Chlorine

Chlorine is another common additive that is present in most drinking water in the United States and the United Kingdom. Chlorine is added to the water in these locations in hopes of preventing sickness caused by waterborne pathogens; the chlorine disinfects the water by killing harmful organisms that would otherwise make people sick. However, chlorine is a poison that can cause harm. Some possible problems associated with chlorine exposure include irritation of the airways, eyes and skin, coughing and wheezing and breathing difficulties. Chlorine can safely and easily be removed from drinking water via the filtration process, preventing problems like these that result from chlorine overexposure.

Microplastics

An abundance of consumer goods, packaging and even wearable garments are made from plastic material. Small bits of these plastic items find their way into various ecosystems including oceans and lakes. They are now ubiquitous in the world’s groundwater supplies, posing health threats to all living beings on earth. Microplastics can wreak havoc on the human body’s systems, adversely interfering with digestion, respiration, reproduction, hormones and immune response.

According to research published in the journal Science of The Total Environment, bottled water isn’t an effective solution for avoiding microplastic pollution. The researchers determined that microplastics are present in greater abundance in bottled water than they are in tap water. This makes sense because bottled water is packaged in plastic, and the bottles are likely shedding plastic bits directly into the water they hold. Although filtration isn’t guaranteed to reliably remove 100% of all microplastic particles from water, it does remove a high percentage of these harmful contaminants. Therefore the obvious conclusion is that filtered water is a much safer choice than bottled water if you don’t want to ingest bits of plastic as you attempt to hydrate yourself.

Conclusion

This brief list of possible drinking water contaminants is far from being complete; these are just a few examples of the worrisome pollutants that might be lurking in your water, ruining the way it tastes and also slowly wreaking havoc on your health. Systematic water filtration is your best defense against these contaminants. If you consistently filter your water, the filter will remove a high percentage of these harmful substances, leaving you to enjoy purer, healthier, cleaner tasting water.

Disclosure: This is a guest blog post contributed by Big Berkey Water filters. 

Last year we completed all of our school at the dining room table and that was a great start for us. However, because we work from home and homeschool I just felt that there was too much going on in the same space and it was a little overwhelming. I really am loving having our school take place in our shared playroom / homeschool room now because I can lay out and organize items the night before and we are also right next to our school closet for access to construction paper, school workbooks and more. 

One of my favorite features in this room is our chalkboard. Aaron and I made this chalkboard which I’ll link to the video here.

I also have some items on our wall that are from our Nutrition Schoolhouse shop. This is an online shop I created to share learning resources for kids to inspire a love for fruits and veggies. A few of my favorite items from the Nutrition Schoolhouse shop is our ABC board using these ABC Cards and also our Daily Rhythm Cards.

The daily rhythm cards come in a pack of 198 cards so there are lot of options for how to organize your day including creating a calendar and weather station.

We currently do school about 3-5 mornings a week. Once a week we have dance class, we also go to the library about once a week and then my MIL helps watch our kids for a few hours, a few times a week when we work. So having these rhythm cards helps my daughter know what is on the schedule for the day.

Next to our homeschool table is a closet which is where I store our homeschool curriculum, art and craft supplies and all other homeschool items. I also store our seasonal books and crafting supplies in totes as well. As you watch the video tour, you’ll learn more about each item in our closet!

I really wanted to create a calm and cozy place for our learning this year and we are really grateful for this room. Thanks so much for reading today’s blog and watching today’s video!

I share our homeschool days and what we’re working on more in my IG stories so if you ever want to see what our homeschool day looks like make sure to follow me on @healthygrocerygirl and also over at @nutritionschoolhouse, the small business I started to share nutrition education learning resources for kids.

HOMESCHOOL FAVORITES

NUTRITION SCHOOLHOUSE

Daily Rhythm Cards, ABC Cards, ABC Playmats, Apple Study

PRESCHOOL AND PRIMER PROGRAMS

Primer Bundle (Kindergarten-1st but flexible enough that we are using it for Pre-K), 6 Preschool Bundle (Not featured in video but definitely a great option for preschoolers!), Preschool Morning Binder, Kindergarten Morning Binder, Nature Program, Art + Music Program

We also are loving The Good & The Beautiful preschool program and we’ll move onto the Pre-K program once we complete the preschool program.

LEARNING RESOURCES

MathLink Cubes, Pattern Block Math Activity Set, Learning Step-by-Step Number Line 1-20, Helping Hands Fine Motor Tool Set, Number Construction Set, Letter Construction Set, Magnifier & Tweezers, Pattern Block Activity Set

LOVEVERY

Weather Board, Number Counters

EXTRA ITEMS MENTIONED

My First Busy Book (Toddler / Preschool Velcro Activity Book)

Dash into Learning Early Readers (Discount code: HGG15)

Character Cards

Cut and Paste Activity Book

Wood ABC Letters

Zipper Pouch Organizers

Dry Erase Pockets

Dress I’m Wearing In Video

What Is A Micronutrient?

Micronutrients are vitamins and minerals that are critical for the body to function. Vitamins for example are important for immune health, blood clotting, energy and more. Minerals are needed to support bone, muscle and heart health, growth and development, as well as help the brain work properly. These are just a few of the many vital and important roles of vitamins and minerals (1). 

I Eat Healthy, Do I Need a Multivitamin? 

As a Registered Dietitian Nutritionist, I always advocate for aiming to consume your nutrients first from real whole foods. Consuming a varied plant-based diet is an incredible way to nourish our body with macronutrients (protein, fat, carbohydrates) and micronutrients (vitamins and minerals) that the body needs to function. However, no one eats perfectly all of the time and there can be many seasons of life or lifestyle factors that may interfere with access or absorption of proper nutrition. Therefore, supplements can be a wonderful way to fill in the gaps and support our body through times when food alone is not sufficient.

What Can Cause Vitamin and Mineral Deficiency?

Stress

When we are stressed, “it raises the body’s metabolic needs and increases the use and excretion of many nutrients (2)” Four nutrients that can become easily depleted when we are stressed include iron, magnesium, zinc and niacin (vitamin B3). In our fast paced modern world, we all experience stress to some degree. For those that are chronically stressed, this can take a toll not only on our mental health but also on our physical health as well. Therefore, it’s important to be cautious of our diet and supplement intake during times of stress to best support our body. 

Soil Degradation

Solaray has an amazing blog post, you can read here, all about how food is sometimes not enough when it comes to meeting our nutritional needs. I love this education excerpt from the blog about our soil and how it affects the quality of our food:

“Fruits and vegetables are only as nutritious as the soil they are grown in, and today’s soil is not nearly as healthy as it used to be, due to commercial farming practices and the effects of climate change. Specifically, nitrogen stores have decreased by 42%, phosphorus by 27%, and sulfur by 33%; plants need these nutrients for optimal growth and to produce vitamins, amino acids, and enzymes.

In fact, because of erosion, we are losing nutrient-rich topsoil (the uppermost soil layer in which nearly all the food we eat is grown) at 10-1,000 times the rate at which it can be replenished. A recent paper out of the University of Massachusetts Amherst reported that more than one-third of the Corn Belt in the Midwest—spanning nearly 30 million acres of farmland—has lost its topsoil entirely.

As a direct result, the produce we eat today is not as nutritious as the produce our grandparents ate. A landmark 2004 study published in the Journal of the American College of Nutrition compared modern garden crops to those grown in 1950. Its findings? An up to nearly 40% decline in vital nutrients—from Vitamin C to Calcium, Iron, Riboflavin, and more—among 43 different types of produce. Other research has yielded similar results, including a study that showed it is not just vegetables that are losing nutrients but grains, too, finding the magnesium concentration in wheat has decreased up to 29% (3).” 

Quality of Food 

It only takes one trip to the grocery store or a drive through town to see the large variety of packaged convenience foods or fast food options available today. While I love a good grocery find that makes it easier to eat well, it really can take time to learn about ingredients and read ingredient lists to ensure the convenience item is truly nutritious. There are many processed packaged foods that are calorically dense yet lacking in real nutrients whether it’s adequate protein, fiber, quality fats, vitamins or minerals. I’ve always been a fan of the 80 / 20 rule where 80 percent of the time a person is consuming real, whole, nutrient dense foods and 20 percent of the time we leave room for treats or other less nutritious items that bring us joy. However, over 55 percent of the Standard American Diet is processed food (4), which lacks the quantity and quality of nutrients our body needs to optimally function and thrive. 

Common Nutrient Deficiencies

The majority of Americans do not follow a healthy eating pattern (5). While nutrient deficiencies will vary per person, the following are 6 common nutrient deficiencies. Diet plus supplementation may be needed to meet the recommended intake of the following: 

• Vitamin D
• Iron
• Vitamin B12
• Iodine
• Calcium
• Magnesium 

5 Ways To Meet Optimal Nutritional Intake of Vitamins and Minerals

1. Aim to consume 80 percent or more of your diet from real, whole, plant-rich foods such as fruits, vegetables, nuts, seeds, legumes, grains, herbs and spices. 
2. Choose a quality liposomal multivitamin such as Solaray to fill in nutrient gaps. 
3. Speak with your healthcare professional to complete blood work to assess for nutritional deficiencies and create a dietary plus supplement protocol, as needed.
4. When possible, visit a Farmer’s Market or grow your own food to consume foods grown in better quality soil. 
5. Find ways to manage and reduce stress such as mediation, journaling, prayer, movement, listening to music, gardening, music and more.

Getting Started With A Multivitamin: 

A good place to start when it comes to taking a supplement is with a multivitamin, which will ensure you’re consuming a wide variety of both vitamins and minerals. When it comes to selecting a multivitamin, one option is a multivitamin with sufficient absorption. Solaray, one of the original vitamin brands and most trusted sources for supplements, recently created an industry-first Liposomal Multivitamin collection for various life stages, designed to deliver enhanced absorption**. They are also odor-neutral compared to other multivitamins, and are gentle to digest. 

What is a Liposomal Vitamin?

Liposomes are small bubbles of phospholipid (fats) that surround 100% of the nutrients in a layer of protection, helping ensure they survive the harsh stomach environment to actually reach and be used by cells.** Solaray Liposomal Multivitamins are expertly crafted to offer enhanced absorption and superior bioavailability.** 

Solaray Liposomal Multivitamins are a great way to fill in nutrient gaps because we’ve learned sometimes food is not enough. The new line includes four formulations Universal, Women’s, Women’s 50+ and Men’s. Each high-potency formulation offers at least 30 different nutrients, with 18 or more vitamins and minerals at or over 100% of the Daily Value, to help bodies keep feeling and performing at their best.* 

Like all Solaray products, every raw material in these new formulas is quality tested to the most stringent standards, from start to finish, to ensure the identity, potency and purity to help you Live Brighter and embrace the moments that matter the most! 

If you’re interested in trying Solaray’s newest innovation, you can try it risk-free for 60 days and get 20% off using code GETMORE20 at checkout here. 

Final Thoughts From This RDN!

Personally, I eat a diversified plant-rich diet so I know I am consuming a wide variety of nutrients. However, I also know that stress takes a serious toll on my health. The combination of running a business, years of growing, birthing and caring for babies, homeschooling and the general pressures of doing life in our fast paced world all have affected my health. I personally feel so much better, have more energy and my bloodwork results are more optimal when I’m adding in quality supplements, such as Solaray Liposomal Multivitamin, in addition to a really nutritious diet. 

Your health matters and it’s worth diving into, to learn what your body personally needs to thrive so you can be the best version of yourself! Wishing you health on your wellness journey and as always, if you have any questions, you can contact us here!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

** Based on clinical studies on Vitamin C and B12 by Cellg8® (a registered trademark of CELLg8®).

Disclosure: This post is sponsored by Solaray

Sources: 

1. https://www.health.harvard.edu/nutrition/the-truth-about-nutrient-deficiencies
2. https://www.hsph.harvard.edu/nutritionsource/stress-and-health/
3. https://solaray.com/blogs/stories/why-food-is-not-enough 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146358/ 
5. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

I LOVE being a mom. It has made me so incredibly happy and so incredibly tired at the same time! I never shy away from sharing real life mom moments on Instagram stories because I believe it helps us not feel alone in our motherhood journey. So today on the blog, I thought I would share 6 things I’ve learned going from one kid to two. Some of these are things that a new mom may learn no matter how many kids she has! As always, I’d love to hear from you! After you read today’s post, hop on over to Instagram and share with me in the comments here [link to IG post] what you’ve learned since you became a mom!

I’ve Never Been More Tired

From the moment I wake up to the moment I go to sleep at night, I am in mom-mode or working. There is more love and also more laundry, more cleaning, more emotions and more needs. Sleep is essential; however, the quality and quantity of sleep changes when you become a mom. I struggled with postpartum anxiety with my firstborn. My anxiety was so bad that some nights I couldn’t fall asleep. Eventually, I learned techniques to help me fall asleep and fall back asleep in the middle of the night. As a second-time mom, I still have restless nights, however, I am generally sleeping much better than I did with my daughter. Here are a few things I do to help me sleep better!

• Epsom salt bath a few nights a week after the kids go to sleep
• A cup of chamomile tea and a cup of magnesium powder + water each evening
• Unplug from social and email at least 1 hour before bed

Nourish, Nourish, Nourish 

I’m not going to lie, meals made with real, whole foods take time. I’ve learned to create some simple meals that are either quick or easy to make. A typical day for me looks like: morning smoothie and coffee, mid-morning eggs with tortilla or toast, lunch is usually soup (I meal prep a batch of soup once a week, so it’s easy to heat and eat), afternoon snack is an apple and almonds and usually a piece of chocolate, dinner rotates – usually we make something you’ll find on the HGG blog! Some dinner favorites are salmon, green beans and sweet potato or tacos filled with beans, sweet potatoes, lots of veggies and avocado if ripe and in season. I am in a season of expending extra energy and getting less rest, so in addition to trying to eat as many nourishing foods as possible, I also take supplements. My daily routine includes: Baby & Me 2, Vitamin D3 and MegaFlora Probiotic for Baby & Me, all by MegaFood®, a brand I trust.

MegaFood crafts premium supplements with key nutrients added to  real food from trusted farm partners. I love MegaFlora Probiotic for Baby & Me, which supports the immune health of a pregnant mother and developing baby.* MegaFlora Probiotic for Baby & Me contains a broad range of the brand’s proprietary blend of 14 unique strains of 30 billion probiotics,  and ginger to soothe upset stomach and promote healthy digestive function. Probiotics may help aid nutrient absorption, and studies have shown that intake of Lactobacillus rhamnosus (HN001) during the last trimester and early breastfeeding supports the child’s developing immune system.* 

One of my passions is learning about products that make it easier to live a healthy lifestyle and sharing them with you. Another MegaFood product I wish existed when I was pregnant is the new Morning Sickness Nausea Relief* Soft Chews! These easy-to-eat chews combine two well-known anti-nausea ingredients: ginger and vitamin B6 to help alleviate nausea related to morning sickness.* Even though I am not pregnant, I find myself grabbing one of these when I have an upset stomach.* They taste great, and if you know an expecting mama, these would be a great mama-to-be gift! 

Create A Routine Then Be Flexible

Without a routine, the days would just feel like a circus. It’s already wild, so we try and follow a schedule. I believe that having a schedule and boundaries is helpful for little ones. It helps them know what’s coming next, gives them comfort and familiarity, and for my daughter – she likes to help out and be involved in the daily routine! While this makes most days feel like Groundhog Day, it does help us plan and accomplish one or two work tasks a day. For example, I know that nap time for my toddler is usually from 1-3 pm, and my son’s nap may cross-over for an hour during that time, so I have one solid quiet hour of uninterrupted work each day. We definitely have to work more than one hour a day, and we fit it in here and there in 30-40 minute blocks when we can trade-off between kids. Other times, the kids are just right by us as we shoot content. Naturally, I have learned to become very efficient when I work!

Each Baby Is Different

I would say that my kids have a lot of similarities from how they nurse, how they sleep, to looking like twins (only 22 months apart!). However, they do have some distinct differences and I love watching their personalities develop as they grow! I’ve learned that just because I did something a certain way for my daughter, it doesn’t mean that is what works best for my son. Because of that, I adjust how I care for each kid based on what works well for them!

Mother Yourself 

It’s not easy fitting in self-care as a mom. However, I try to do something for myself every day. Some nights I get lucky and can squeeze in a 10-minute bath. Some days self-care looks like stretches and yoga next to my daughter while she plays. Other days it’s eating something delicious that makes me happy!

I also try and give myself grace. Going from zero to one kid was a huge change for me. With two, while there are new challenges and less rest, I find that my perspective is different. This season is a phase – it doesn’t last forever. I tell myself this, not to deny my present emotions but to help me find inner strength. Life with littles is often survival mode! Remember to be kind to yourself, especially if you’re not sleeping through the night. You are doing the best you can and you’re doing a great job, mama! 

Find Your Tribe 

Having mom friends who will encourage you, support you or just listen to you is so important. Motherhood is not meant to happen alone. We need a village, we need support and we need to support each other – judgement-free. Different seasons of life may call for different types of friends and that’s okay. It’s also okay if friendships look different once you become a mom! You may not have time to meet-up, grab coffee or talk on the phone. True friends will still be there for you even if you meet less and chat less. 

I’d love to hear from you! Don’t forget to head to Instagram to share with me what you’ve learned since becoming a mama of one, two or beyond! 

Disclosure: This blog post is sponsored by MegaFood – a brand I love and products I genuinely use everyday! That said, I’m excited to be sharing a discount code for 10% off any MegaFood product using code HGG10.

*These statements have not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure or prevent any disease.

Did you know that the average person will sleep for 229,961 hours in their lifetime or basically one third of their life? And if you’re a parent – go ahead and cut those hours in half ha! It’s true though we spend A LOT of time in bed over the course of our entire life. Sleep is crucial for our mental and physical health. SHARE WITH ME! How many hours a night do you need to feel your best AND then how many hours a night are you currently sleeping?! ⁠

We updated our bed this year… new headboard, mattress and bedding and for someone who already LOVES sleep, I love it even more! Tap the photos for sources!⁠ We were gifted Coyuchi bedding which I love because it’s Organic, GOT certified, Fair Trade & so comfortable & so gorgeous. I definitely recommend checking them our if you’re it the market for Organic bedding!

ITEMS MENTIONED IN VIDEO

Coyuchi Organic Duvet: https://www.coyuchi.com/monterey-duvet-cover.html

Organic Pillow Shams: https://www.coyuchi.com/monterey-duvet-cover.html

Organic Sheets: https://www.coyuchi.com/500-thread-count-organic-pima-percale-sheets.html 

Nursing Pillow: https://amzn.to/2DQ9mZB

Nipple Butter: https://amzn.to/2OSJrXk

Lavender Lotion: https://amzn.to/2YpRJcr

Diaper Balm: https://amzn.to/389z9K1

Cheek Balm: https://amzn.to/2Rvcvpw

Pacifier: https://amzn.to/2qoFYXc

Sound Machine: https://amzn.to/34Vkb8H

Changing Basket: https://plumandsparrow.com

Rocking Chair: https://rstyle.me/n/cyvuc7cce77

Bassinet: https://www.happiestbaby.com

Faux Fiddle Leaf Fig Tree: http://rstyle.me/n/ct3v2jcce77

Maternity Dress: http://pinkblushmaternity.com

Baby Wrap: http://sollybaby.com

For our Mattress we were gifted the most popular organic and natural mattress brand in the United States… the Avocado Mattress! It’s made with natural and Organic material so it’s completely non-toxic. An Organic Mattress is important to me because a few years ago I learned about “off-gasing” where essentially volatile organic compounds (VOCs) leak out of upholstery materials and mattress foams and into the air you breathe. These fumes cane include formaldehyde, toluene, chlorofluorocarbons benzene a whole list of things we want to stay away from. Studies have shown off-gasing can impact human health. So when it comes to picking out mattresses for our family it’s important to me that they are made with Organic materials and are GREENGUARD Gold certificated – which Avocado Mattress is both! Avocado Mattress not only makes really quality and comfortable mattresses but their website is also a great resource to learn more about your health and wellness when it comes to mattresses!

Avocado Mattress!

As you’ll see in the video I am still on the search for a great duvet / comforter! I bought one from Target that ended up being more of a dingy cream color and just didn’t look right. If you have any suggestions let me know! Also as mentioned, I am SO excited to put together the Nursery Nook space and just need to find the time and energy to get started ha! We’ll be keeping it very simple but still, it’s so fun to nest and create a little space I know we’ll spend hour rocking, changing diapers and (crossing my fingers) hopefully sleeping! If you’re not yet subscribed to our YouTube channel it’s a great way to never miss a video! Click here to subscribe!

As an ambassador for MegaFood®, who is sponsoring this video, I will also be sharing more about the pre / postnatal multivitamin that I take and about some of their other amazing supplements. 

Let’s get started on my day! First thing in the morning I drink a big glass of water. 

Breakfast: For breakfast I’m having a bowl of oatmeal with hemp seeds, banana, cinnamon and peanut butter. We typically make a big pot of oatmeal to share as a family in the morning. 

After breakfast we’ll either go on a walk as a family before it gets too hot for the day. If I have a lot of work to do that day, just my husband goes walking with Ella so I can get some work done. We don’t have childcare for Ella so we really divide and conquer throughout the day so that we can both get our work done and take turns being with Ella.

Second Breakfast: So if you’re pregnant you know all about second breakfast ha! This is usually a small morning snack really. I’m having almond milk yogurt (I love this one which has 4 grams of protein per serving) with blueberries and more cinnamon. Sometimes I will also add granola.

Lunch: We eat lunch early, sometimes at 10:30 or 11 in the morning! Lunch is usually a salad or soup, or both! Today I’m eating this pre-made Whole Foods salad because it’s quick and between watching my 1 year old, being pregnant and trying to fit in work whenever she is sleeping, I need something quick because  the days go by really fast. I can just toss this salad into a bowl topped with a hard boiled egg and some pre-prepped quinoa, salad dressing and hemp seeds and it’s really filling! My first pregnancy I could not stand vegetables which made it really hard, so I am grateful that my body is craving more salads and fresh foods this time around.

I take my supplements after lunch when I’m feeling the least nauseous. A few of the supplements I take everyday are MegaFood Baby & Me 2, Vitamin D3 and MegaFloraⓇ for Baby & Me probiotic. It’s super important to have a quality prenatal, and I love that Baby & Me 2 has iron, methylated folate and B12, B6, vitamin D and choline. I also have tried and enjoy MegaFood Daily Multi Powder for Baby & Me. This is a nice option if you have a hard time taking pills, or just want to mix things up – literally! You just add a scoop into your juice or smoothie. For non pregnant gals MegaFood has both a doctor-formulated Multi for Women tablet and a Daily Multi Powder for Women . These products are formulated specifically for women who seek optimal health and wellbeing, and are crafted with a blend of vitamins and minerals that support a woman’s unique physiological needs, including normal hormone fluctuations.*

Vitamin D has been known to support gut health, immune health as well as support calcium absorption. Vitamin D also plays an important role in nervous system health. Research studies have shown that individuals who are deficient in vitamin D may be at a greater risk for anxiety and mood disorders. 

Probiotics help support nutrition absorption, immune health as well as digestive health. The MegaFood MegaFlora® for Baby & Me probiotic supports the health of a pregnant woman and her developing baby, which I love! 

As a Dietitian I always recommend and personally strive to meet my nutritional needs from real, whole foods first. However, no one eats perfectly and there are seasons in life when we need a nutritional boost – so a high quality daily multi-vitamin can help fill in the nutritional gaps. What I love about MegaFood is that all of their supplements are made from real, whole foods from their trust farm partners, plus added nutrients. 

Afternoon Snack: For snacks I either eat almonds, pistachios, carrots and hummus or cassava chips and avocado. I make sure my snack includes protein or a healthy fat which helps me feel full and satisfied.

Dinner: We eat dinner anywhere from 4:30-7pm. Usually it’s earlier however because we like to eat as a family, and my daughter goes to bed early between 6-7pm. Because we work from home this works for us, but I know eating this early doesn’t work for everyone! For dinner tonight we are having salmon, green beans and mashed cauliflower which tastes just like mashed potatoes to me! Ella has the same dinner that we do and we just serve it in a way that is better for her.

Lately, I’ve been hoping on the elliptical a few nights a week after my daughter goes to bed. I’ve never been a person who has the energy to workout in the evening but the days are so busy that right now an evening workout works best for me. I usually do 10 – 20 minutes on the elliptical, squats, some yoga poses for stretching and strength and some free weights for my arms, shoulders and back.

Evening Snack: Because we eat dinner so early I am hungry for a snack around 7:30 / 8pm, especially if I worked out after dinner. I usually have an orange and a piece of peanut or almond butter toast and a cup of chamomile ginger tea. We usually get to bed by 9:30pm – I have always been someone who likes to go to bed early and I am so tired this pregnancy that by 9 I can’t wait for bed! 

I’d love to hear what you eat in a day – so share with me in the comments below! Don’t forget to stay connected with me on Instagram and subscribe to our YouTube Channel!

Disclosure: Healthy Grocery Girl is a MegaFood Ambassador. This post and video is sponsored by MegaFood. All opinions are my own.

Disclosure: This post is sponsored by Primally Pure. All opinions are our own. We only promote brands and products we love, use and believe the Healthy Grocery Girl community would love to learn about!