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Bladder Leaks and what you can do about them

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

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Location: New York, NY, USA

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