Skip to main content

Bladder Leaks and what you can do about them

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

Healthy Pregnancy Snack Attack!

 


We all know that pregnancy has the potential to be a wild (and wonderful) ride.  As with all wild and wonderful things, it's important to make sure you're fueling your body with all the right things to enjoy the ride.  That's why I'm a HUGE lover of snacking.  Especially if you are busy and not always making the time to sit and eat a properly balanced mea.l.  Snacking is a great way to sneak in extra nutrients, keep up your energy and curb nausea!  Check out this list I've put together and if you take the time to plan ahead, you'll be well on your way to reaching for nutrition fixes when in the midst of a snack attack!

 Here are a few of my favs:

  • Greek yogurt with berries   Think, protein, calcium, and antioxidants all packed into a satisfying sweet snack.
  • Hummus and veggies Hummus is a great source of protein and healthy fats.   It's the perfect way to spruce up raw veggies like carrots, celery, and bell peppers. It's also been said that "crunchy" foods can help alleviate nausea.
  • Hard-boiled eggs Eggs are a a great source of quick, on the go protein.
  • Trail mix Buy a mix at the store or DIY with nuts, seeds, and dried fruit.  You'll be getting in lots of healthy fats and fiber.
  • Apple slices with almond, sunflower or peanut butter.  Cue fiber , vita C, protein and healthy fats.
  • Roasted chickpeas: One of my favs!  Roasted chickpeas are a crunchy, savory snack packed with protein, fiber, and vitamins and minerals like iron and magnesium. I love roasting mine with cumin for extra flavor.
  • Cottage cheese with fruit: You'll be getting in a dose of protein and calcium + all the vitamins, fiber, and antioxidants from the fruit.
  • Smoothies and Smoothie Bowls: Blend up some frozen fruit with a little nut milk and sneak a few extra in nutrients into your day.
  • Avocado toast: I consider this on ol faithful.  It never lets me down in a moment of hAnger. This combo contains healthy fats, fiber, and vitamins C and K, complex carbohydrates for a little boost of energy. 

Pick a few of these to always have on hand to sneak in extra nutrients + help you curb any pregnancy related nausea.  I'd love to hear what your favorite go-to snacks are!  Please share in the comments below!   Happy snacking!


Are you looking for more tips on navigating your prenatal journey? Check out the Transformation Nation memberships to make me your coach to guide and cheer you on every step of the way!  Sign up for a free trial today! 

Labels:
Location: New York, NY, USA

Comments

Post a Comment

Popular posts from this blog

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

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

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

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

5 Ways to Physically Prepare Yourself for Pregnancy

If you've made the decision to embark on the journey of pregnancy, you probably have a million questions and concerns running through your head as you move into this phase of planning and trying. And as a busy, parent-to-be who values fitness and well-being, you may be wondering about how this is all going to affect and change you body.  I know for me, personally, it was the reason I got into this work. I spent 10 years in NYC as a professional modern dancer and the changes my body was going to go through during pregnancy was a big concern. That may sound vain, but my body was my business. I had spent my entire life training and strengthening it to be able to rehearse and perform. I wasn’t willing to risk injury or not being able to return to dancing in postpartum.  And here’s the most important thing I learned: PREVENTION IS KEY.   If you are thinking of becoming pregnant or already trying, now is the time to start taking some proactive steps to physically prepare y...
Post a Comment
Read more