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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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Nourinshing Power Breakfast Bowl for Pregnancy & Postpartum




As you know, during pregnancy and postpartum, it is crucial to prioritize our health and well-being.  One meal you should never overlook is a balanced and nutrient-rich breakfast to provide the necessary energy and nutrients for both you and baby. 

This is one of my favorite breakfast recipes. The Pregnancy Power Breakfast Bowl combines all the nutritional value and yummy goodness of quinoa, fresh berries, coconut milk, pecans, and honey. Dive in and discover the perfect breakfast option to fuel your body and support a healthy pregnancy and postpartum journey.

Ingredients:

  • 1 cup quinoa
  • 1 cup fresh berries (strawberries, blueberries, raspberries)
  • 1 can unsweetened coconut milk
  • ¼ cup of water
  • 1/4 cup chopped pecans
  • 1 tablespoon honey (optional)
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  • Dry coconut flakes (for garnish)

Instructions:

  • Rinse and drain the quinoa to remove any bitterness.
  • In a medium saucepan, combine the rinsed quinoa, coconut milk, water, vanilla extract, and salt.
  • Bring the mixture to a boil, then reduce the heat to medium-low. Cover the saucepan and let it simmer for 18-20 minutes or until the quinoa is cooked and the liquid is absorbed.
  • Once cooked, remove the saucepan from heat and let it sit for an additional 10 minutes to cool slightly.
  •  After the cooling period, it's time to add toppings:  fresh berries, chopped pecans, a drizzle of honey, dry coconut flakes.  The options are limitless!   Adjust the quantities to suit your personal taste preferences.   

This Pregnancy Power Breakfast Bowl offers an abundance of vitamins, minerals, and essential nutrients. By fueling your body with this wholesome breakfast, you are ensuring both your own well-being and that of your growing baby. 

Let me know in the comments below if you try this and how you feel about quinoa for breakfast!

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