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joyfalzonelet’s talk supplements
2 CommentsRead moreDiving into probably the most asked question I get… supplements! I will always stand true to my belief that there is NO substitution for a plant based diet which includes a variety of vegetables, fruit, beans, mushrooms, nuts and seeds. Food is our most powerful medicine and the answer to chronic disease. This is the part I work on most with my clients, because it is the most basic foundation for health! Supplements can be necessary and helpful but that is certainly not the first thing I look at. There is no magic pill, magic drink, or even magic superfood that you can take once a day and cure all your ailments. If any supplement has weight loss claims or any other extreme health claims that is a huge red flag for me! Weight loss and health does not come in a supplement or superfood powder, it comes from a lifestyle of eating nutrient dense foods, reducing animal products, exercising, good sleep, good relationships, clean water and stress management!
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joyfalzonesurviving all day (morning) sickness
2 CommentsRead moreIn case you missed the news on social media, I am pregnant for the third time! We are so grateful for a healthy pregnancy so far. Meanwhile I am in the thick of
morningall day sickness and want to share with you how I am dealing (or not dealing). With my first two pregnancies I became extremely nauseous and developed serious food aversions at 4 weeks pregnant and did not have any relief until 20 weeks pregnant. This pregnancy has been similar. The nausea came on a little more gradual than the other two pregnancies but I am 14 weeks now and there has not been any relief yet so I think I’m in it for at least another 6 weeks. I seriously envy women who do not experience morning sickness. It makes me angry when women complain about throwing up once in the morning and then feeling fine the rest of the day. I know it shouldn’t but I can’t help it. For me, just the thought of food makes me nauseous, ANY kind of food. But eating constantly is the one thing that keeps me from continually puking and gagging the entire day. It’s like a sick joke. -
joyfalzonethe best chocolate smoothie ever!
1 CommentRead moreThis smoothie is a mix between overnight oats and a chocolate smoothie and perfect for hot summer mornings! For any breastfeeding mommas out there, oats are a galactagogue, which means they promote your milk supply. They are also an excellent source of manganese, molybdenum, B vitamins and other minerals as well as fiber which will keep you feeling full.
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joyfalzonewhy you need to prioritize self care
2 CommentsRead moreI want to take some time and talk about why self-care is so important, especially for mommas and caretakers. So what is self-care? Self-care is doing whatever it is for yourself to keep you from wearing yourself so thin that you are neglecting your physical and emotional health. It’s easy to forget about your own needs especially when you are constantly giving of yourself to others. There is not only one answer and the answer will look different for everyone, not only different from person to person, but different for the same person from day to day, season to season.
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joyfalzonenourishing 10 minute meal for a pregnant momma (or anyone)
No CommentsRead moreWhen I asked you all what you wanted to see here on “hello wholefoods” one of the answers I received was recipes for pregnant mommas! While all the recipes I post here are nourishing for pregnant women, I figured I’d highlight some specific foods and nutrients that are sometimes lacking in a typical diet. Another thing that I mention in my post “taking care of yourself in the 4th trimester” is that getting into the routine of eating easy, nourishing meals and snacks BEFORE you have the baby is so important because it is so much harder to take care of yourself after the baby arrives. Today I am sharing a 10 minute summer pasta dish with a nutrient dense pesto!
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joyfalzonewhat c-sections and breastmilk have to do with your baby’s health
2 CommentsRead moreA few weeks ago I posted about the importance of a healthy microbiome and easy ways to improve those gut microbes! Today I want to talk about how the these microbes get inside of us in the first place and how they set the stage for our entire life.
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joyfalzonemy postpartum journey to restore my core
No CommentsRead moreAs promised, an update on my postpartum journey to heal my pelvic floor and diastasis recti. For those of you following along for awhile, you saw my first post on the 10 week program I had started back in January. If you haven’t read that post yet, head over there for a point of reference and for an interview with women’s health personal trainer Ali Frendin. Ok, I know it’s been a lot more than 10 weeks since January but life happened and I actually had to re-start the program after missing two weeks and losing progress. Today I am recapping what my physical status was before the program and the all progress I saw throughout the program!
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joyfalzone6 ways to improve your microbiome (that don’t involve probiotics)
No CommentsRead moreToday I’m talking health of the gut microbiota, also referred to as the microbiome (the collective genome/community of bacteria and microbes living in our colon/large intestine). Believe it or not, we have some 1.5 quadrillion bacteria and probably ten times that in fungi and in contrast 50 trillion human cells. We are barely human! Not only are we dependent on these little critters, they also have a tremendous impact on our health! Dr. Justin Sonnenburg of Standford University and author of The Good Gut describes our gut microbiota as the control center for so much of our biology, immune function, metabolism, and even our brains are affected by chemical signals that microbes secrete in our blood stream which in turn affects mood, behavior and the progression of neurological diseases (anxiety, depression, autism, Alzheimer’s). There is research showing how certain bacteria or the lack thereof can predict which cancers you will get, whether or not you are obese and even if a baby will have colic. Scientists have only recently begun to grasp the enormity of the impact gut bacteria has on our overall health, but what they do know is mind blowing!
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joyfalzone10 health coach approved swaps to clean up your kitchen
Read moreToday’s post brought to you by one of you! Thanks for the idea Grace! If there are topics or recipes you would like to see on here, send me a message, I would love to hear from you! As you probably know, based on the name of my blog, I am all about eating WHOLE foods. The closer it is to how it grows out of the ground the better! When it comes to packaged foods, I am always giving my clients healthier whole food recommendations to swap out for the more processed items they are used to buying. I’ve rounded up ten whole food, plant based alternatives to common items in your kitchen and pantry. These brands are brands I use and love and I have not been paid to promote these items. If any of these companies want a paid partnership though, I’m all for it! Just kidding I don’t have enough followers! Seriously though, please share this post with all your friends! Simple and easy changes like these are a great place to start if you want to clean up your diet!
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joyfalzone3 easy recipes for you & your baby
2 CommentsRead moreI tried making homemade baby food for both of my babies and it always ended up being a waste. I would steam all these wonderful fresh vegetables and puree them with some filtered water or breast milk and maybe spices and neither of them were into it. After trying and trying, and the baby food eventually finding its way into my smoothies, I just gave up. Some babies love purees but mine never did. My son who is now 2, was completely disinterested in anything but breastmilk until 12 months and then baby led weaning worked well for him. My now 10 month old daughter is a lot more interested in solids than her brother and I’ve been making chunky baby foods that I can feed her if I just don’t feel like cleaning up smeared food from every crevice of the high chair (which goes along with BLW). Today I am sharing three “recipes” of sorts for some baby food that my 10 month old daughter has been into lately. I often just use my pinky finger to put it in her mouth because it works better than a spoon. The great thing about these “recipes” is that if your baby doesn’t eat them, you can eat them yourself!
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