Mama Love is taking a break. But the shop will be back up and running this fall!
]]>Thanks for stopping by, for ordering Mama Love Chocolate Protein, and for reading up on health and nutrition topics here.
I'm taking a break from Mama Love LLC for the summer, to tackle some family projects, and to reevaluate the business.
My goal has always been to support moms on their health and fitness journey, and I have some REALLY BIG plans for Mama Love to help make that happen in a more impactful way.
I need time away from online sales to put a few more pieces in place, so you won't be able to make any purchases for the next few months.
But it's just for a short break... The shop will be back up and running this fall!
If you'd like to know when you'll find fun new stuff here again, please sign up for my email newsletter below!
Until then... I hope you continue to CRUSH your goals, Mama!
]]>I love hearing from happy Mama Love customers, and I get even more excited when they share how they're using Mama Love Chocolate Protein. So you can imagine my glee when I got an email recently from Ruth W. with her recipe for protein-packed waffles.
She picks up a box of Kodiak Cakes Power Cakes mix from Costco and jazzes it up by blending in Mama Love Chocolate Protein, cinnamon, and vanilla extract. Yum!
But what really makes this mama's recipe a winner is HOW she makes them: ALL in one go!
Ruth usually blends up the entire package of pancake mix and batch cooks around 36 waffles at once. That way, she can freeze them and eat them later during those oh-so-hectic mornings when she's wrangling the kids on her own.
"As a mom of two, with a husband who works out of town from time to time, I need something quick for breakfast or else I won't eat all together," says Ruth.
Check out her recipe and let me know what you think! You can reach me via email at hello@mamalove.us!
Big THANK YOU to Ruth W. for sharing! 🥰
Preheat the waffle iron. Whisk all ingredients together. Pour 1/2 cup batter into waffle iron, close and cook until desired doneness. Repeat until all batter has been used; makes approximately 12 waffles.
Allow to cool, then wrap individually in wax paper and freeze. Thaw in fridge overnight. Reheat in toaster.
Servings: 1 waffle
Calories 198
|
Amount per Serving |
% Daily Value |
Total Fat |
8.8g |
11% |
Saturated Fat |
1g |
5% |
Cholesterol |
54.5g |
18% |
Sodium |
224mg |
10% |
Total Carbohydrate |
16g |
6% |
Dietary Fiber |
3.7g |
13% |
Total Sugars |
1.3g |
|
Protein |
13.2g |
|
Calcium |
128.6mg |
10% |
Iron |
1.6mg |
13% |
Potassium |
233.6mg |
5% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
]]>When you choose to put Mama Love Chocolate Protein in your blender, you're making a planet-positive decision.
]]>Every time you fire up your blender and make a smoothie with Mama Love Chocolate Protein, you're making a planet-positive decision.
Compared to conventional protein powders, Mama Love Chocolate Protein is healthier for you and healthier for the planet. Need some convincing? Here are three earth-friendly things you should know about Mama Love Chocolate Protein
When researchers looked into the energy requirements to produce pea protein and compared it to dairy-derived whey protein, they calculated pea protein emits 4 to 7 times LESS greenhouse gas from start to finish (1).
🌱 Plant-based pea protein is better for the planet, and it's proven to be just as effective for exercise gains.
And when it comes to exercise performance, several studies show pea protein will give you just as many (in some cases, more) benefits as whey. In fact, with pea protein, weightlifters can see more muscle growth (2) and high-intensity exercisers can experience improved strength and endurance (3).
Unlike the rigid plastic tubs and canisters that you get with most conventional protein powders, Mama Love Chocolate Protein comes in a thin, plastic pouch.
♻️ Slim pouches use less plastic than hefty tubs.
Pouches have a much smaller carbon footprint. It takes less material to make one, and because they’re lightweight it takes less energy to ship them, too. There’s also less material waste to get rid of when you’re finished with it.
Less plastic waste is ultimately a good thing, because even if you toss one of those protein tubs into a green bin the chances are slim that it will be recycled. Just under 2 million tons of plastic was recycled in 2018, compared to an estimated 14.5 million tons of containers and packaging that made its way into landfills, according to the Environmental Protection Agency (4).
Some locations will accept plastic pouches for recycling, be sure to check with the waste disposal company where you live first.
“Where’s the scoop?” is a frequently asked question around here. You won’t find one floating around inside a package of Mama Love Chocolate Protein, because… Well, do you really need another flimsy, plastic utensil? Nope!
🥄 No scoop inside Mama Love Chocolate Protein, means less waste.
Not including an extra piece of plastic in the pouch, means you’re not getting something that takes up space, adds weight, or will ultimately end up in a landfill.
To scoop out Mama Love Chocolate Protein, simply grab a 1/3-cup measuring cup and fill it almost to the top. Or, for a more precise serving, measure out 45 grams on a kitchen scale.
Loveday, Simon M. “Food Proteins: Technological, Nutritional, and Sustainability Attributes of Traditional and Emerging Proteins.” Annual review of food science and technology 10 (2019): 311-339. doi:10.1146/annurev-food-032818-121128
Babault N, Païzis C, Deley G, et al. “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein.” J Int Soc Sports Nutr. 2015;12(1):3. Published 2015 Jan 21. doi:10.1186/s12970-014-0064-5
Banaszek A, Townsend JR, Bender D, Vantrease WC, Marshall AC, Johnson KD. “The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study.” Sports (Basel). 2019;7(1):12. Published 2019 Jan 4. doi: 10.3390/sports7010012
United States Environmental Protection Agency. Facts and Figures about Materials, Waste and Recycling. “Containers and Packaging: Product-Specific Data.” Retrieved: April 18, 2022.
Last month, I was struck by a photo that popped up several times in my LinkedIn newsfeed. Seven empty strollers sitting on a train platform in Przemysl, Poland, waiting for Ukrainian mothers to arrive.
It made me cry, and it made me proud to be a mom.
No matter how heavy the situation, a mother always seems to know what to do to make things feel a little better, a little lighter.
It made me think about what I could do to help those moms. To support those weary travelers, forced to leave everything behind as their homeland is ravaged by war.
I also thought of the mothers and families who can’t leave. The ones with children who have medical issues that require them to be connected to machines and a constant energy source.
I don’t have any money to donate. I’m operating a startup that’s barely scraping by. But I have a lot more than most and sending something tangible to moms, who could really use some support, feels like the right thing to do.
That’s why I sent 200 packages of Mama Love Chocolate Protein to Ukraine through Palm of Hope, a non-profit organization based in the U.S. that serves medically fragile children and their families in Ukraine and other eastern European countries.
Palm of Hope is run by a network of volunteers across the U.S. and Europe, the majority of whom are mothers. The organization has been sending medical equipment, food, and other supplies to support children with disabilities, life-threatening conditions, and incurable diseases, and their families in Ukraine, Russia, Belarus, and Kazakhstan, for more than five years.
Recently, Palm of Hope has had to adjust their efforts as many of the families they serve in Ukraine are in high-conflict areas. Requests are increasing and getting things to mothers and children who remain in the country amid the combat has become challenging.
I handed off my donation to a volunteer, a mother named Tanya who spoke with an eastern European accent, on a bright, sunny Friday in north Texas. We chatted briefly as she pushed aside a frisbee and a pair of kids’ sneakers and folded down the last row of seats in her minivan to make room for the boxes.
“It sounds like everyone is leaving Ukraine, is it hard to find the families you’ve been supporting?” I ask.
“Yeah, the ones who can leave are leaving the country, but there are so many who cannot,” she replies. “And we are doing everything we can to reach them.”
We filled the back of her vehicle. She thanked me for my contribution, I thanked her for the role she plays in the organization, and that was it.
I got to walk back to my sturdy, brick home and make dinner for my family. Meanwhile, half a world away, women just like me huddle with their children in basements and bunkers.
Initially, the boxes of Mama Love Chocolate Protein will be sent to countries bordering Ukraine and to “green zones” in the country with no or low conflict. There, they will be sorted and passed out to families in the Palm of Hope system by volunteers willing to chance the drive further west and south in Ukraine, along humanitarian corridors.
The families who receive help from Palm of Hope tend to be housebound in the best of times. Many of the children, like the sweet Ukrainian girl pictured here, have been diagnosed with spinal muscular atrophy, a genetic disease that affects the central nervous system and causes muscles to deteriorate. They often need ventilators to breath, feeding tubes to eat, and wheelchairs to get around.
As I type this, the shelling in Ukraine continues and NPR is reporting humanitarian corridors into some of the hardest hit cities, including Lviv, Mariupol, and Sumy, will not be open— intelligence reports are warning of Russian attacks along the routes.
That means life-saving supplies can’t get in, families trying to flee can’t get out, and the ones who must stay continue to be at risk of becoming casualties.
Peace talks are ongoing, but the crisis will not end when the Russian offensive eases up. And Palm of Hope will continue its mission.
“First [the war] needs to stop, and then Ukraine will have to rebuild,” says Tanya. “It will take a long time, but we will be here, and we will keep working.”
I’m so grateful for the tireless network of moms and volunteers getting supplies to mothers who are living under the most profound circumstances.
If you’re looking for a way to help the people of Ukraine, here are some trusted organizations currently accepting monetary donations:
Funds go a long way to get life-saving medical equipment and supplies to families on the ground. It also supports food programs, and relief for refugees in need of housing, warm clothes, diapers, generators, transportation out of conflict zones, and more.
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I hope you will join me in praying for the safety of these families, the volunteers and mothers, and everyone in Ukraine.
Kim Daly Farrell is a certified health coach, former magazine editor, fitness fan, and mom to two amazing kiddos. She has worked for national media outlets, including Good Housekeeping, Glamour, and Shape; and health and fitness industry leaders, including MyFitnessPal and Fitbit. Today, she calls the shots as founder and CEO of Mama Love LLC.
]]>Have you ever found yourself standing in the nut butter aisle at the grocery store, wondering why the almond butter costs around $2 more than the peanut butter? Only to flip to the back panels, compare the nutrition facts, and still feel like you don't know which one's the better buy? (I know I can't be the only one...)
In a snack smack down, which nut butter would win the belt for healthiest: peanut butter or almond butter? Turns out, it’s pretty much a draw.
Nut butters are loaded with muscle-building protein—peanut butter boasts about 8 grams per serving, and almond butter clocks in around 7 grams. And while peanuts and almonds are calorie dense, they both provide sustained energy to fuel your workouts and daily life.
Still, not all nut butters are created equal. Light or “low-fat” versions, from brands like Skippy and Peter Pan, often pack a whopping punch of sugar (up to 11 grams* per serving!) and some of the regular ones still slip in partially hydrogenated oils.
Partially hydrogenated oil is regular oil (such as palm, soybean, canola, or sunflower) that has been chemically altered to remain solid at room temperature. This solidifying process turns otherwise healthy oils into trans fats, which are proven to raise cholesterol and increase risk of heart disease (1, 2).
Partially hydrogenated oil is used in nut butters as a coagulating ingredient—it keeps the natural nut oils from separating and rising to the top. And that thickening action doesn’t just happen inside of a jar, partially hydrogenated oil clogs up in your arteries, too—so it’s best to avoid it.
Most brands have tweaked their recipes to keep trans fats out of their nut butters, but you’ll still find palm oil on a lot of those labels.
What’s wrong with palm oil? Palm oil is solid at room temperature, and research is conflicted as to whether it’s healthy to consume. Some studies show it may protect brain function (3) and prevent strokes (4), while others suggest it may increase risk factors for heart disease (5, 6, 7).
Iffy health effects aside, the toll palm oil has on the environment is even more alarming. Companies use it because it’s cheap to grow and process, but expanding palm oil plantations are a major cause of deforestation, which contributes to global warming and species extinction (8).
Steering clear of palm oil and opting for nut butters with natural oil separation might be the smartest way to go, especially if you’re concerned about health. It’s a little more work up front to stir in the oil when you open the jar, but it might be better for your heart and the planet in the long run.
Should you be worried about that oil sitting on top? Not really. The fat found in natural peanut butter is monounsaturated—the heart-healthy kind, and a study in the Journal of the American Medical Association reports eating all-natural peanut butter could reduce your risk of developing type 2 diabetes (9). It’s also a great source of niacin, folic acid, and vitamin E.
Storage tip: After opening and stirring for the first time, keep your all-natural peanut and almond butters in the fridge. The chilly temp prevents the oils from separating again, cutting out all that extra spoon work later.
Almond butter has a leg up on peanut butter in the minerals department, offering more bone–building magnesium, calcium, and phosphorus, and more vitamin E. It also contains monounsaturated fat, and research published in the Journal of the American College of Nutrition shows munching almond butter can lower LDL cholesterol (the “bad” kind) and raise HDL cholesterol (the “good” kind) (10).
No matter which spread you choose, including nuts in your meals and snacks is great for your health, especially when it comes to your cardiovascular system. Studies show eating nuts can lower your risk of developing cardiovascular disease and coronary heart disease (11)
Bottom line: Whether you reach for a jar of all-natural peanut butter or almond butter, you’re making a healthy choice. Almond butter slightly edges out peanut butter because it has a bit more fiber and a few more micronutrients, but peanut butter is higher in protein, so it’s really a toss-up.
*11 grams of sugar is about 2.5 teaspoons. That’s a lot when you consider the recommended daily limit of added sugar is 6 teaspoons per day for women, and 9 teaspoons for men (12).
Kim Daly Farrell is a certified health coach, former magazine editor, fitness fan, and mom to two amazing kiddos. She has worked for national media outlets, including Good Housekeeping, Glamour, and Shape; and health and fitness industry leaders, including MyFitnessPal and Fitbit. Today, she calls the shots as founder and CEO of Mama Love LLC.
You’ve come to the right place, if you’re looking for a protein-rich smoothie that sips more like a dessert. This recipe swirls a fruit and a veggie (surprise!) together with a chocolatey treat for a take on the classic cookies n’ cream shake.
Simply grab your blender, a package of chocolate cream-filled sandwich cookies, like Oreos or Newman O’s, some frozen cauliflower (surprise!), and get going!
Cauliflower is loaded with healthy fiber, which gives this blend a thickness that’s more in line with a milkshake than a smoothie. And the cruciferous veggie has a little of almost every vitamin your body needs: vitamin C, vitamin K, vitamin B6, folate, pantothenic acid, potassium, manganese, magnesium, and phosphorus. (Wow!)
But how does this smoothie taste? Cauliflower has a neutral flavor that’s easily over-shadowed by the organic cocoa powder in Mama Love Chocolate Protein, and the chocolate cookie bits are just scrumptious!
If you’re not feeling especially daring, and you don’t want to use frozen cauliflower, simply toss in a few ice cubes to get a similar thick, frothy texture.
Not sweet enough for you? Soothe that sweet tooth by adding a dollop of maple syrup to the blender, too. Yum!
Place all ingredients in a blender. Blend on high until smooth. Too thin? Add ice cubes for a thicker smoothie. Too thick? Splash in more oat milk or water to thin it out. Garnish with another cookie or more crumbles, if you'd like, and serve cold.
Servings: 1
Calories 492
|
Amount per Serving |
% Daily Value |
Total Fat |
11.5g |
15% |
Saturated Fat |
1.7g |
8% |
Cholesterol |
0g |
0% |
Sodium |
302mg |
14% |
Total Carbohydrate |
75.8g |
27% |
Dietary Fiber |
9.6g |
33% |
Total Sugars |
39.8g |
|
Protein |
26.2g |
|
Calcium |
389mg |
30% |
Iron |
4mg |
37% |
Potassium |
706mg |
15% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
]]>Who wants FREE CHOCOLATE?!?! 🙋♀️❤️🍫
Did you know chocolate is a heart-healthy superfood? Yup! Eating the dark kind can lower your risk of heart disease. And, since it's made with antioxidant-rich, non-alkalized cocoa powder, Mama Love Chocolate Protein totally counts!
But to make sure you're really able to indulge, I'm GIVING AWAY a free bag of Kuli Kuli SuperBark with every Mama Love order in the month of February 2022.
Not only are the moms behind Kuli Kuli Foods making some really special treats, they're also campaigning for working parents to help caregivers get the corporate support they need.
Kuli Kuli Foods partnered with two other mom-led companies, and commissioned a report on how the COVID-19 pandemic has affected working mothers. Researchers from the Universities of California at San Francisco, Berkeley, and Los Angeles, and Northeastern University, gathered stories and data from more than 1,300 working moms across the US.
I'm collaborating with Kuli Kuli and others to spread the word on the report, and to support fellow working moms. The findings in the report are both validating and disheartening—check out the video "Surviving Pandemic Motherhood," below.
We aren't sleeping enough, we're feeling overwhelmed, and we need more support systems in place to prevent burnout.
I can't magically help you carry the load, but I can bring better nutrition into your life by providing you with nutritious products. And I can give you a FREE chocolate snack, Mama!
Simply place an order, and I'll slip a package of Kuli Kuli SuperBark into your box. No coupons to clip or codes to remember at checkout.
Hurry! This is a limited offer in February 2022, while supplies last—so place your order to get your FREE CHOCOLATE treat now!
]]>
Getting—and staying—healthy can seem a little confusing thanks to constant headlines about new diets and trendy workouts. But when it comes to maintaining heart function, the research has been pretty consistent: eat lots of veggies and whole grains and exercise regularly to keep your ticker strong.
That “eat well and exercise” advice may not be sexy, but it is tried and true. Still, no one wants to be an angel all the time. Here are 5 things you can do today to support your heart that feel decadent and fun.
The fitness world is buzzing about the benefits of high-intensity interval (or HIIT) workouts these days, because studies show workouts with short bursts of intensity can improve both cardiovascular health and aerobic fitness (1), and lower blood pressure (2, 3).
Dancing is a great way to HIIT it—and it’s simple to do at home! Just find some up-tempo music and use the rhythm changes and chorus breaks to lead you through fast sections and slower grooves.
Need more direction? Jazzercise is one of the best HIIT workouts you can find nationwide.
“We combine high-intensity cardio intervals with weights and strength moves for a heart-pumping, total-body workout,” says Leslie Christensen, owner of the Jazzercise Roanoke Fitness Center in Roanoke, TX. “This isn’t the easy, little dance class it was 50 years ago.”
Nuts are a healthy, protein-rich snack, and munching an ounce (28 grams) of them daily can lower your risk of developing cardiovascular disease and coronary heart disease (4). They’re also full of fiber, monounsaturated fats, and phytonutrients that have been shown to reduce inflammation.
Still, nuts pack in a lot of calories and flavored varieties can sneak in a bit hit of salt and sugar, so it’s best to stop after eating that handful. (Remember when TikTokers were teasing dads for shaking their nuts?)
Not sure how many to grab? One ounce is about:
If you prefer to eat your nuts smeared over toast, try this Cocoa Cashew Butter Spread recipe.
Love is enough to make anyone feel happier, and it turns out showing you care with a hug can make you (and your partner!) healthier, too.
Studies show engaging in a 20-second hug can ease stress-related biomarkers, including an elevated heart rate and high levels of hormones, like cortisol and adrenaline (5).
It works for babies, too! Breastfeeding and skin-to-skin contact have been shown to slow a rapid heartbeat and decrease cortisol in both the caregiver and the infant (6).
Chronic stress puts extra pressure on the cardiovascular system and can increase your chances of heart attack and stroke. Even more reason to keep your loved ones close and hug them often.
The darker the better! Chocolate made with at least 70% cocoa is less processed than its milky cousins, and it has more of the powerful polyphenols and antioxidants that have been linked to better brain function (7) and a lower risk of heart disease (8, 9).
Not into bitter chocolate bars? A serving of Mama Love Chocolate Protein totally counts, since it’s made with antioxidant-rich, non-alkalized cocoa powder.
When was the last time you got a good night’s rest? If you’re like most pandemic parents, you’ve been skimping on sleep to get everything done during the day—work, child rearing, chores, etc.
It makes you feel like a zombie, and research shows not getting enough sleep can also have a negative impact on your cardiovascular health. In fact, it can increase your risk of heart attack—even if you’re otherwise healthy (10).
As it does for other muscles and tissue, your body uses the downtime during sleep to repair cellular damage. Which means, if you don’t snooze, you lose out on a healthier heart.
Everyone should aim for 7 to 9 hours of shut-eye (11), but it’s especially important for new moms to prioritize sleep to support heart health, healing, and energy levels.
The most indulgent, badass move you could make today: Forget about the unfolded laundry, ignore the dirty dishes in the sink, and hit the sack at least 30 minutes earlier tonight!
Kim Daly Farrell is a certified health coach, former magazine editor, fitness fan, and mom to two amazing kiddos. She has worked for national media outlets, including Good Housekeeping, Glamour, and Shape; and health and fitness industry leaders, including MyFitnessPal and Fitbit. Today, she calls the shots as founder and CEO of Mama Love LLC.
]]>
My 7-year-old is a creature of habit. He would eat the exact same breakfast every day, if I let him—a toaster waffle with peanut butter, sliced banana, and a drizzle of maple syrup. It’s actually a balanced breakfast, if you opt for whole-grain and use a light hand with the syrup.
But one morning I was out of bananas and peanut butter, so I pulled a few items out of the pantry, reached for my food processor, and whipped up this super-easy spread.
I always have nuts around for snacking, and cashews are so easy to work with, which is why it made sense to start there. And since I’ve discovered the low-glycemic sweetness of Medjool dates*, those were a no-brainer pick, too. Adding Mama Love Chocolate Protein to the mix gives the spread an extra kick of protein and a hint of cocoa flavor.
I smeared it over his waffle, presented it to him on a plastic dish, and heard: “This is delicious, but I want a real plate next time—I’m a big boy!” (You sure are, little man!)
He didn’t even miss the syrup.
Pour boiling water over cashews and soak for 20 minutes, then strain. Add cashews, Mama Love Chocolate Protein, and dates to a food processor. While processing on low, stream in water, 1/3 cup at a time. Continue to process on high until smooth. Serve immediately, or store in a tightly sealed container in the fridge for up to one week. Makes about 2 cups; 14 servings.
Servings: 1 (about 2 Tbsp.)
Calories 85
|
Amount per Serving |
% Daily Value |
Total Fat |
4.8g |
5% |
Saturated Fat |
1g |
4% |
Cholesterol |
0g |
0% |
Sodium |
4mg |
0% |
Total Carbohydrate |
8.6g |
3% |
Dietary Fiber |
1g |
4% |
Total Sugars |
4g |
|
Protein |
3g |
|
Calcium |
20mg |
2% |
Iron |
1mg |
5% |
Potassium |
100mg |
2% |
The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
*The Medjool date is an all-star sweetener. If you love them as much as I do, you’ll also like…
]]>Have you ever been on a low carb diet? If you're like 70% of Americans today, the answer is yes. (That number seems high to me, but eating plans like Keto and Atkins are SUPER popular, so maybe there’s truth in it.)
As a certified health coach, I have a problem with plans that make entire food groups off limits. You end up missing out on a TON of great vitamins and nutrients.
Still, most moms would benefit from increasing their daily protein.
The average, lightly active woman in the US needs anywhere from 56 to 84 grams of protein per day.
The minute she becomes a mom, her daily protein target increases by at least 13 grams, and it remains elevated until around the time her kids can do their own laundry (1, 2).
If she decides to tackle a fitness goal, during any of these motherhood stages, her protein requirement rises again—24 to 52 grams depending on age, activity level, and several other factors (3).
After crunching all the numbers, the average mother needs a daily minimum of 69 to 136 grams of protein.
I’ve experienced this elevated protein need first-hand. And as an active mom, I had to account for the needs of a growing baby boy (and later, a girl) into my daily nutrition—not to mention the energy requirements of running after them.
But focusing solely on protein and trying to completely cut carbohydrates out of your life is the wrong approach. Why? Because there are redeeming qualities in every food*—especially healthy carbs, like vegetables and whole grains.
Let's look at peas, for example.
Peas are a no-no on Whole 30, Paleo, and Keto. But they're loaded with vitamin C, vitamin E, and zinc—nutrients that have all been shown to support your immune system (4). (I don't know anyone who isn't interested in boosting immune function with COVID-19 swirling around!)
Plus, peas pack a protein punch. Half a cup of the typical, garden-variety green peas serves up 4 grams of protein in just 62 calories (5). Yellow peas offer twice the amount of protein as their green cousins.
Fresh peas are also full of fiber, a nutrient that works together with protein to help you feel full by slowing down digestion, and keep your blood sugar level even (6). It also helps the good bacteria living in your gut thrive, which can ease digestive issues like gas and constipation.
As the mom of Mama Love Chocolate Protein, you know I love peas! I use organic pea protein in Mama Love Chocolate Protein, because they provide a complete source of protein that promotes muscle repair, increases satiety, supports breast milk production in lactating mothers, and more.
So where does that leave diet culture, and the drive to forego carbs? Not completely off base, but certainly lacking when it comes to powerful phytonutrients.
If your goal is to lose weight, in theory, any diet can help you do that. Many pros will show you that it’s all about calories in and calories out—create a deficit by eating fewer calories than you burn each day, and you’ll see the scale move.
Low carb diets can work for some eaters. Low fat diets can work for others. And so-called “high-carb” or plant-based meal plans can, too.
But the fad diets that eliminate entire food groups are also eliminating healthy nutrients that your body could be using to ramp up your immune system, help you successfully do a pull-up, remember where you left your car in the parking lot, or even sustain a tiny human.
Eating right is all about finding the balance that's RIGHT for YOU—making sure you’re hitting your daily protein target, giving your digestive system enough fiber to work happily, and not getting so caught up in the "naughty or nice" food lists.
Protein is extremely important, but the only diet that works for the long-haul is the one that keeps you healthy.
Kim Daly Farrell is a certified health coach, former magazine editor, fitness fan, and mom to two amazing kiddos. She has worked for national media outlets, including Good Housekeeping, Glamour, and Shape; and health and fitness industry leaders, including MyFitnessPal and Fitbit. Today, she calls the shots as founder and CEO of Mama Love LLC.
*Except for Jell-O—unless you’re deficient in sugar (LOL), there is nothing of nutritional value in the jiggly stuff.
]]>Don't know what to get your mom friends this year? Worried about supply chain issues? Have no fear! I’ve got gift ideas for every mom on your list.
]]>Don't know what to get your mom friends this year? Worried about supply chain issues?
Have no fear! I’ve got gift ideas for every mom on your list. And if you order by December 8 (for Standard Shipping) or December 15 (for Express Shipping) everything will arrive before Elf on The Shelf heads back to the North Pole.
And you'll get BIG SAVINGS when you buy during the Holiday Sale, now through December 31, 2021.
Happy gifting, Mama!
Make her workouts more nutritious with a Mama Love On-the-Run Kit, and throw in a set of resistance bands so she can always amp up the challenge!
Mama Love On-the-Run Kit | $16 $13.60
Resistance Bands, Set of 5 | $20 $17
Mama Love Chocolate Protein is so versatile! She can use it to make yummy shakes, or mix it into one of the delicious snack or smoothie recipes in this official Mama Love cookbook.
Mama Love Chocolate Protein, 20 Servings | $58.99 $41.30
"Yum! Protein-Packed Smoothies & Snacks for Chocolate Lovers" Cookbook | $12.49 $8.74
Those early days with a newborn can really zap her energy. Remind mom she's a rockstar with this awesome tank top, and help her hit her protein target with a 10-serving package of Mama Love Chocolate Protein.
"Do You Even Pump, Bro?" Muscle Tank Protein | $28
Mama Love Chocolate Protein, 10 Servings | $33.99 $28.90
Uh, newsflash—every mom deserves a healthy treat! With the Mama Love Protein Cake-In-A-Cup Gift Pack she can easily crush her daily protein target.
You pick the flavor she'll love most—Molten Chocolate, Butterscotch Brownie, Chocolate Raspberry Swirl, or one of each!—and a mug she can keep using long after the holidays.
"Coffee Protein Cake" Mug | $14 (11oz.) & $19 (15oz.)
Mama Love Protein Cake-In-A-Cup, Gift Pack of 3 | $16 $15
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That’s where this bootylicious set of moves comes in. Simply grab your resistance band and beef up your backside in half the time.
Not only is a strong butt sexy, but it improves the mechanics of your entire body by taking the pressure off your quadriceps—those powerful front-leg muscles that are constantly in use.
These moves also strengthen deep core muscles and stabilizing muscles in your hips and pelvis, which tend to get tight from sitting all day or can be overworked during common cardio exercises, like running.
What it works: You’ll be lying down at the beginning, but this move is anything but relaxing if you’re doing it right. The glute bridge engages your butt, strengthens pelvic muscles, and activates your hips and inner thighs.
How to do it: Start by lying on your back with your knees together, bent at a 90-degree angle, and feet flat on the floor. Position the resistance band around your upper calves, just below the knee joint. Rest arms on the floor alongside your torso. Engage your inner thighs and push your hips up, driving from your feet. Pause at the top to check in on your glutes—are they working? Slowly bring your hips back to the floor and relax. That’s one rep. Do 10 to 15 before going on to the next move.
Extra credit: Add a hip abduction at the top of your bridge by gently pressing your knees away from each other. Bring them back together in a controlled motion, then return to start.
What it works: Side leg raises strengthen the outer thighs and hip adductors, as well as the gluteus medius and minimus—butt muscles that don’t get worked as often as those powerful maximus ones.
How to do it: Stand with your toes facing forward and place a resistance band around your legs, either just above your ankles or above your knees. With your hands resting lightly on your hips, shift your body weight onto your right foot, engage your core, and lift your left leg off the floor and out to the side, keeping your foot flexed. (It’s totally cool to hold onto the wall or the back of a chair for balance, if needed.) On an exhale, bring your left foot back down to meet your right. Repeat the move 10 to 15 times with your left leg, then switch to your right for 10 to 15 reps.
What it works: Regular squats work your backside (glutes), hips (adductors), and the front of your thighs (quadriceps). And when you squat with a resistance band, stabilizer muscles in your lower back and core get in on the action, too.
How to do it: Position the resistance band around your thighs and stand with your feet about shoulder-width apart, toes slightly angled out. You can rest your hands lightly on your hips or hold them out in front of you for a bigger challenge. Bend your knees and slowly push your hips back, as though you’re about to sit down in a chair. Keeping your knees behind your toes, lower yourself down until your thighs are parallel with the floor. Engage your glutes (squeeze ‘em together!) and slowly push back up to standing. That’s one rep. Do 8 to 12 before going on to the next move.
What it works: This beloved bodyweight move gets a challenging twist when you add resistance. It activates your quads, glutes, and hamstrings, and engages stabilizing muscles in the back and core to keep you upright.
How to do it: Standing tall with your feet hip-width apart, place the band above your knees, and engage your core. Take a big step forward and shift your weight as you plant your right foot heel first on the floor. Lower your body, keeping your torso upright, until your right thigh is parallel to the ground while your right shin remains vertical. Your knee shouldn’t go beyond your toes. Push back up through your right heel and step back into your starting position. That’s one rep. Do 8 to 10 with your right foot, then switch to your left for 8 to 10 reps before moving on to the next move.
What it works: Deadlifts with a resistance band are great for perfecting this classic weight-lifting move. It tones and defines your glutes, while strengthening the hamstrings as well as muscles in the upper and lower back.
How to do it: Stand on the band with both feet, about shoulder-width apart, and hold the center of the other side of the band in both hands. Start with your knees slightly bent, butt back, chest up, back straight, and torso at a 15-degree angle with the ground. On an inhale, engage your core, push your hips forward, and come to an upright, standing position. Squeeze your glutes at the top of the move, and then slowly return to the starting position. That’s 1 rep. Do 10 to 15.
Check out this set of 5 Resistance Bands from Mama Love! They're the perfect fitness accessory for busy moms, frequent travelers, and anyone who wants to get in a sweat session on the go or in a small space.
]]>This recipe came to me while dumpster diving through my neighbors’ recycling bins. No, really, it’s true.
I am obsessed with the adorable glass jars Yoplait’s Oui Yogurt comes in, and I basically went from bin to bin on trash day before the trucks arrived to see if anyone on my street was getting rid of some. (If you’re on my newsletter list, you’ve heard the entire story.) Major score when I found them a few doors down!
The photo really doesn’t do the jar justice. (I am not a trained photographer—can you tell?) The pudding looks better in real life, too. And it tastes awesome!
I used my favorite new-to-me sweetener, Medjool dates, and an extra spoonful of cocoa powder to kick up the chocolate. Then whirled in omega-3-rich chia seeds, and topped it off with some creamy, non-dairy whipped topping. So good!
Oh, and those chia seeds… In addition to being high in omega fatty acids, they’re loaded with antioxidants (1), fiber, and protein, and have been shown to lower high blood pressure—a major risk factor for heart disease (2, 3).
Chia seeds are heart-healthy, but would I call this dessert healthy? Yeah, I would. It’s definitely better for you than the conventional cup of pudding you’d find at the grocery store. And certainly worth the glass-jar upcycle!
Add Mama Love Chocolate Protein, cocoa powder, coconut milk, vanilla extract, and Medjool dates to a blender, and blend on high until smooth. Swirl in the chia seeds with the blender on low. Pour into containers and cover. Refrigerate for at least 4 hours, or overnight. Serve with whipped topping (optional). Makes 4 servings.
Servings: 1
Calories 297 (not including whipped topping)
|
Amount per Serving |
% Daily Value |
Total Fat |
15.7g |
20% |
Saturated Fat |
10.7g |
53% |
Cholesterol |
0g |
0% |
Sodium |
22.5mg |
1% |
Total Carbohydrate |
32.5g |
12% |
Dietary Fiber |
7.9g |
28% |
Total Sugars |
14.6g |
|
Protein |
8.5g |
|
Calcium |
96mg |
8% |
Iron |
2mg |
14% |
Potassium |
167mg |
4% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
]]>
Calling all chocolate peanut butter cup fans! This is the smoothie for you! I swear (I know, I know, it’s rude to do that…) this recipe will stop you in your tracks.
Natural sweetness from Medjool dates pumps up the rich, chocolate flavor of the organic cocoa powder in Mama Love Chocolate Protein, and peanut butter gives the blend the irresistible creaminess you’d find inside of a two-cup pack of candy.
If you’ve never had Medjool dates, this recipe is the perfect way to show off their sweetening power. Medjool dates are a great source of natural sugar, and, unlike the processed white stuff, it’s low on the glycemic index, so it won’t cause an intense blood sugar spike (1, 2).
As if their natural sugars weren’t sweet enough to win you over, Medjool dates also pack an antioxidant punch. They contain carotenoids and phenolic acids, two powerful kinds of antioxidants that are shown to protect against free radical damage, fight cancer, and support heart health (3, 4, 5).
Mild-flavored, sweet, and healthy, Medjool dates are simply perfect for smoothies—just don’t forget to remove the pits before tossing them in the blender. (I’ve made that mistake, Mama, and I don’t want you to repeat it!)
If you’re concerned about the calories or fat in this recipe, you can slash them by holding back on the peanut butter. But… you’d also lose out on that delicious nutty flavor and the extra protein kick, so… totally up to you.
This blends up into a thick, creamy smoothie—almost too thick for a straw, so you may want to thin it out with a splash of cold water. Or top off your glass with ice cubes and allow them to melt as you sip.
You could also turn this recipe into a dreamy dessert by pouring the smoothie into popsicle molds and freezing until solid, about 4 hours.
Place all ingredients in a blender. Blend on high until smooth. Add ice cubes for a thicker smoothie, or more almond milk or water if you prefer a thinner one. Serve cold. Makes 1 serving.
Servings: 1
Calories 496
|
Amount per Serving |
% Daily Value |
Total Fat |
22.9g |
29% |
Saturated Fat |
2.6g |
12% |
Cholesterol |
0g |
0% |
Sodium |
347mg |
16% |
Total Carbohydrate |
48g |
17% |
Dietary Fiber |
10.6g |
37% |
Total Sugars |
1g |
|
Protein |
29g |
|
Calcium |
139mg |
11% |
Iron |
3mg |
30% |
Potassium |
686mg |
15% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
I’m going to admit something the little Girl Scout inside has been hiding for years: I don’t like marshmallows. I know, I know, it’s hard to believe. But even as a kid, I picked out those pastel-colored bits and only ate the cereal part of the Lucky Charms. Until recently…
A package of mini marshmallows found its way into my cart on a trip to Whole Foods a couple weekends ago (my 6-year-old is staying home next time!), and I didn’t want them to go stale in the pantry, so… I had to create this smoothie recipe. And after one sip, no one will have to twist my arm to get me to make it again!
More recently, I discovered Funky Mello vegan marshmallow creams, and I just might be a marshmallow convert. No kidding—it’s that good! (And their website is totally worth a visit if you're feeling blah—they've got some killer dance tunes!)
Ok, back to the recipe...
It's delish, but not necessarily "healthy." You’ll get a nice hit of protein from this blend—because Mama Love Chocolate Protein packs in 19 grams of plant power per serving! But there’s a lot of sugar swirled in here, too, so you might want to consider splitting it into two glasses and sharing. Or not; I didn’t—you do you, Mama!
Place all ingredients in a blender. Blend on high until chocolate chip pieces are small enough to fit through a straw. This smoothie will be thick, so add more almond milk or water if you prefer a thinner one. Pour into a glass and sprinkle with more marshmallows, chocolate chips, and crumbled graham cracker, if you like; serve cold. Makes 1 serving.
Servings: 1
Calories 493
|
Amount per Serving |
% Daily Value |
Total Fat |
12.7g |
16% |
Saturated Fat |
2.3g |
11% |
Cholesterol |
0g |
0% |
Sodium |
478mg |
21% |
Total Carbohydrate |
73.5g |
27% |
Dietary Fiber |
9.4g |
32% |
Total Sugars |
30.6g |
|
Protein |
24.3g |
|
Calcium |
182mg |
15% |
Iron |
4mg |
35% |
Potassium |
1031mg |
22% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
]]>Want to boost muscle recovery, support a healthy pregnancy, or boost breast milk supply? No matter which stage of motherhood you're in, the wholesome superfoods and all-natural ingredients in Mama Love Chocolate Protein can help your body feel amazing after a workout. And if you're a lactating mom, they can help you make more milk, too.
Here's a little bit about the star ingredients that give Mama Love Chocolate Protein a performance edge for workouts and for breastfeeding. Click the links to learn even more!
These tiny veggies pack a mighty punch of plant power. And they're easy on tummies, unlike soy or dairy.* Learn More
Tart cherry extract is a superfood that fights free radicals and sore muscles. It's also safe for moms at every stage!* Learn More
Oats are carbo-loaded with fiber to keep you energized, support good gut bacteria, and boost milk supply (if you're lactating).* Learn More
Flex—and then flax! This stuff does wonders for muscles, brain cells, lactation, and more.* Learn More
Full of B vitamins, it's what makes beer (almost) a health food. It builds strong muscles and can increase milk supply (if you're lactating).* Learn More
Has phospholipids that can improve memory, boost muscle performance, and make breastfeeding easier (lactation pros recommend it!).* Learn More
This probiotic has been show to improve immune system response after tough workouts.* Learn More
]]>
There’s a big handful of dark chocolate chips stirred into these fun-to-make, fun-to-eat protein bites, and I think you’re going to love them!
As you can tell from the last five or six recipes, I’ve been having a love affair with dark chocolate chips lately. Does my body need quick-burning carbs? Am I craving the tiny hit of caffeine? Are my hormones out of whack? Or has tossing a bag into my shopping cart simply become a habit?
It could be all or none of those reasons, and I don’t think I really care. I mean, sure, you should watch your overall sugar intake to keep your body’s insulin levels in check. But when you’re mostly eating fresh, unprocessed foods—I’m talking vegetables, fruits, and whole grains—you can afford to have a little fun.
Aside from the chocolate, the best thing about this recipe is that you don’t need to turn on the oven. These bites are no-bakes! And you probably already have all of the ingredients in your pantry. So gather your loved ones (those dark chocolate chips and the kiddos!) and mix up a batch of these now!
Put all of the ingredients in a bowl and mix with a wooden spoon. (Be prepared for an arm workout!) Or place all ingredients in a food processor and blend on high until well mixed. Use a small ice cream scoop to roll the mixture into ping-pong-ball size portions. Or just roll them up with your hands. Store in a covered container in the fridge. Makes about 12 balls; 6 servings.
Servings: 1 (2 balls)
Calories 248
|
Amount per Serving |
% Daily Value |
Total Fat |
13.8g |
18% |
Saturated Fat |
3.7g |
18% |
Cholesterol |
0g |
0% |
Sodium |
107mg |
5% |
Total Carbohydrate |
25.3g |
9% |
Dietary Fiber |
3.2g |
11% |
Total Sugars |
13.5g |
|
Protein |
10.2g |
|
Calcium |
18.2mg |
2% |
Iron |
3.2mg |
20% |
Potassium |
283mg |
6% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
]]>If you’ve been paying attention to sports headlines, you probably heard that the International Olympic Committee (IOC) recently changed its stance on athletes bringing their breastfeeding infants to Tokyo. (Woohoo!)
“We very much welcome the fact that so many mothers are able to continue to compete at the highest level, including at the Olympic Games. We are very pleased to hear that the Tokyo 2020 Organizing Committee has found a special solution regarding the entry to Japan for mothers who are breastfeeding and their young children,” the IOC said in a statement, reported by the Associated Press.
The win is attributed to several athletes and advocates speaking out against the policy that would have separated moms and babies. And it’s a huge relief for lactating athletes who are now able to finish training and focus on performing their best, without worrying about how to get their milk home. (For the breastfeeding coaches and support staff, MilkStork is working to ensure expressed milk is shipped safely to little ones stateside.)
&Mother is one of the outspoken advocates. The organization is on a mission to rebuild the working world to support mothers—starting with sports. They have committed to financially supporting mothers as they compete in Tokyo this summer, in Beijing for the Winter Olympics, and beyond.
“There are invisible barriers that women face when it comes to pursuing and thriving in both career and motherhood,” says Alysia Montano, &Mother cofounder and former Olympian. “Starting in Sports, we can make these barriers visible, set an example for how to overcome them, and make progress towards a world that values and elevates working mothers.”
Those of us cheering from home can support these athletes, too, by donating to &Mother, and by speaking up at the office and buying goods and services from companies that champion moms in the workplace.
Ready to root for the red, white, and blue? Here are five top US athletes (and mothers!) to watch this summer:
This is Alex Morgan's third Olympic games as a US Soccer player, and her first as a mom.
The elite long-distance runner will be competing in the marathon less than seven months after giving birth to her daughter.
With nine Olympic medals to her name, this will be Allyson Felix's fifth appearance on an Olympic track. Felix is also a member of the board of directors for &Mother.
The Games in Tokyo will be this new mom’s third appearance on the Olympic volleyball court.
After playing the 2018 WNBA season while pregnant, Skylar Diggins-Smith will make her Olympic basketball debut this summer.
]]>
I got an email from a new mom recently, asking if Mama Love Chocolate Protein tastes like brownie batter. Obviously, the answer is no.
But I quickly put together this recipe and shared it with her, because:
Before you let the calories and fat scare you away, let me walk you through all the healthy goodness this chocolatey treat offers!
Right after a workout is the perfect time to enjoy something sweet. That’s when your muscles are primed to take in and store glucose for fuel. And where does that glucose come from? It’s converted from the simple carbohydrates you eat, including sugar.
The sweetness in this recipe comes from dark chocolate chips (I always have a bag in the pantry), and it’s super creamy thanks to the avocado. Avocados are loaded with heart-healthy fats and fiber. But it’s the walnuts that really give this smoothie that brownie batter flavor IMO.
Walnuts are a superfood. They’re packed with vitamins, minerals, antioxidants, and neuro-protective polyphenols—research shows they can improve cognition and reduced your risk of dementia later in life (1, 2). And in recent studies, walnuts have been shown to promote a healthy gut microbiome (3)—that’s the collection of good bacteria living in your digestion system that scientists link to positive mental health, improved immune function, and more.
That’s plenty of healthy reasons for me to lick every bit of this brown batter smoothie from the blender!
Place all ingredients in a blender. Blend on high until smooth. Add ice cubes for a thicker smoothie, or more almond milk or water if you prefer a thinner one. Serve cold.
Servings: 1
Calories 500
|
Amount per Serving |
% Daily Value |
Total Fat |
33.9g |
44% |
Saturated Fat |
3.8g |
19% |
Cholesterol |
0g |
0% |
Sodium |
197mg |
9% |
Total Carbohydrate |
27.1g |
10% |
Dietary Fiber |
10.1g |
35% |
Total Sugars |
4.3g |
|
Protein |
29g |
|
Calcium |
488mg |
38% |
Iron |
4mg |
32% |
Potassium |
738mg |
16% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
I’ve been doing drive-up grocery shopping for months now and I love it. Like, really, really, really love it. An associate wanders the aisles for me, finds everything, checks out, puts it all in my trunk, and I drive away laughing like I just robbed a bank. (Grocery pick-up and delivery services are the best things to come out of Covid-19, IMHO.)
It’s not always perfect—sometimes I get a squished tomato or a slightly dented can. And sometimes, I end up with a bunch of overripe bananas, and my poor family has to suffer through a batch of banana muffins or this amazing Chunky Monkey Banana Bread. (Another good thing coming out of Covid-19: my improved baking skills!)
It’s nutty, it’s sweet, the inside is soft, the top delightfully crusty—this bread has something for everyone! Unless you don’t like bananas, or nuts, or chocolate. (In which case, should you even be clicking in to read this?)
Something I should note: My loaf pan is smaller than the one I’m recommending in the recipe, so when I make this bread, I end up baking 5 or 6 muffins, too. If you make muffins, they take about 22 minutes to bake. Also, I’m too lazy to pull out my electric mixer, so my right arms gets a workout when I use a wooden spoon to beat everything together. (At home fitness, another good thing many of us rediscovered during Covid-19. See, it really wasn’t all bad.)
Preheat oven to 350 degrees F and grease a 9- x 5-inch loaf pan. Make flax eggs by mixing flax meal with water in a small bowl and setting aside to thicken; about 10 minutes. In a medium bowl, sift together flour, Mama Love Chocolate Protein, baking powder, baking soda, and salt.
In a small bowl, combine bananas, non-dairy milk, and vanilla. In a large bowl, beat coconut oil and sugar together until fluffy, then beat in flax eggs. Alternately stir in the flour mixture and the banana mixture, starting and ending with the flour mixture, until blended. Mix in the nuts and chocolate chips. Pour the batter into the loaf pan. Bake until a toothpick inserted into the center comes out clean, about 65 minutes. Place pan on a wire rack to cool for a few minutes, and then remove the loaf from pan to finish cooling. Makes about 16 servings.
Servings: 1 slice
Calories 238
|
Amount per Serving |
% Daily Value |
Total Fat |
11.3 g |
15% |
Saturated Fat |
6.7 g |
34% |
Cholesterol |
0 |
0% |
Sodium |
119 mg |
5% |
Total Carbohydrate |
31.4 g |
11% |
Dietary Fiber |
2.2 g |
8% |
Total Sugars |
11.4 g |
|
Protein |
5.2 g |
|
Calcium |
29.7 mg |
2% |
Iron |
2.9 mg |
7% |
Potassium |
195 mg |
6% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
]]>The same exercise recommended to pregnant women to prep for labor, is relied on by postpartum moms to rebuild the pelvic floor after vaginal delivery and reengage lower abdominals after a c-section. But getting Kegels right isn’t as intuitive as it seems, and doing them wrong can be bad.
“The vaginal walls are all muscle,” says Lucky Denenga, DPT, director of physical therapy and in-patient rehab at Texas Health Presbyterian Hospital, Dallas, “and Kegels are great for exercising those muscles to alleviate pelvic pain and to correct urinary incontinence.” That’s good news, because no matter how you delivered your sweet little, you’re at risk for those embarrassing pants-wetting sneezes and accidents while running or jumping (1).
The pelvic floor and the bladder work together, explains Denenga. “When the bladder contracts, the pelvic floor relaxes to allow urine to flow.” But after the pressure of a baby sitting on those areas for months, and the major stretching that happens during labor, those body parts are no longer in sync. “The pelvic floor needs to be strengthened and retrained to communicate with the bladder again,” she says. That’s where Kegels come in.
A Kegel is a clench-and-release exercise that engages the pelvic floor—just pull the muscles you would use to stop peeing mid-stream in and up toward your head. Kegels are easy to do, and so discreet they can be done anywhere, standing around at home, sitting in the car, doing other strength exercises at the gym—you get the idea. And experts recommend doing 3 sets of 10 to 15 reps daily to see results (2).
Still, performing Kegels correctly is an issue. A study done in the early 1990s shows nearly a quarter of women weren’t do them right after being given simple verbal or written instructions, and instead they were contracting muscles in a way that increased incontinence issues and left vaginal walls loose instead of taught (3).
That research holds true for women today, says Denenga. “Nearly 25% of the new moms I’ve seen in practice are doing Kegels wrong, and need to be shown how to do them the right way,” she says. That means, you need watch your vagina in action.
Ready to see if you’re doing Kegels right? Take off your undies and place a mirror between your feet. ("Don't forget to close the curtains!" Denenga notes.) Squat, as though you’re about to sit in a chair, and take a look while you do your Kegels.
When you squeeze the pelvic floor, you want to see the vaginal opening pull up and in, says Denenga. “If your perineum, the area between your vaginal opening and rectum, appears to push out or protrude, then you’re bearing down and doing Kegels incorrectly,” she says.
More signs you’re doing them wrong: “If you’re holding your breath, squeezing your abs, tightening your butt, or clenching your thighs—sorry, you’re not engaging your pelvic floor muscles correctly,” says Denenga, who recommends all moms have at least one postpartum physical therapy session to make sure the pelvic floor is on track to recover smoothly.
And while you’re looking down there, check out your labia. Does one side seem plumper or hang lower than the other? Is anything protruding when you bear down? “Those could be visual signs of pelvic muscle imbalance or atrophy, or bladder or rectal prolapse,” says Denenga. Serious issues that need to be discussed with your OB-GYN—stat.
“It’s so important for women to get to know their vaginas,” says Denenga. “You can learn so much about your pelvic health just from looking at the outside.” Even the color can change from week to week, telling you a lot about where you are in your menstrual cycle or whether you’re optimally hydrated, Denenga adds.
Banana nice cream is a summer staple in my house. The kiddos love dreaming up new flavors and adding fun mix-ins, like sprinkles, chocolate chips, or cereal. And when I want the ice-y dessert to be even more nutritious, I add a scoop of Mama Love Chocolate Protein.
Chocolate Protein Nice Cream is super versatile. You can blend it up, scoop it into bowls, and eat it right away. Or fill up a few popsicle molds and enjoy a hand-held treat later.
These pops are sweeter than the typical protein smoothies I like to make after a workout, so for me they fall into the treat category. But your tastebuds might disagree, so feel free to ramp up the sweetness with more maple syrup, if you like.
Place all ingredients in a blender. Blend on high until smooth; mixture will be thick, like soft-serve ice cream. Spoon smoothie mixture into popsicle molds. Freeze until solid, about 4 hours or overnight. Makes 4 popsicles.
Servings: 1
Calories: 111
|
Amount per Serving |
% Daily Value |
Total Fat |
1.7g |
2% |
Saturated Fat |
0.35g |
2% |
Cholesterol |
0g |
0% |
Sodium |
40.3mg |
2% |
Total Carbohydrate |
20.3g |
7% |
Dietary Fiber |
3.1g |
11% |
Total Sugars |
9.2g |
|
Protein |
5.8g |
|
Calcium |
61.5mg |
5% |
Iron |
1mg |
9% |
Potassium |
355mg |
8% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
]]>There are loads of lactation cookie recipes out there (go ahead and Google!), and while most of them do what you’d expect—taste great and give your breast milk supply a lift, most of them are straight up carbs.
I wanted to give you a protein-powered option, so I created this simple recipe that swaps out processed wheat flour for oats and Mama Love Chocolate Protein. They’re definitely more dense than your typical chocolate chip cookie, but this is a lactation-boosting treat you can feel good about downing!
Preheat oven to 350 degrees F and line two cookie sheets with parchment paper. Make flax eggs by mixing flax meal with water in a small bowl and setting aside to thicken; about 10 minutes. In a medium bowl, stir together coconut oil, sugar, and vanilla. In a large bowl, sift together oat flour, Mama Love Chocolate Protein, baking soda, and salt. Beat flax meal mixture (flax eggs) into sugar mixture. Pour wet ingredients into dry ingredients and stir well; batter will be thick. Add in oats and chocolate chips. Drop dough by heaping tablespoon onto lined cookies sheets; a small ice cream scoop comes in handy here. Place in oven and bake until cookies are golden; about 12 minutes. Remove from oven and gently press cookies with the back of a spatula or wooden spoon to flatten. Cool completely on baking sheet before serving. Makes about 20 cookies.
Servings: 1 cookie
Calories 146
|
Amount per Serving |
% Daily Value |
Total Fat |
6.7 g |
9% |
Saturated Fat |
4.5 g |
22% |
Cholesterol |
0 |
0% |
Sodium |
39.2 mg |
2% |
Total Carbohydrate |
19 g |
7% |
Dietary Fiber |
1.8 g |
6% |
Total Sugars |
10 g |
|
Protein |
3.4 g |
|
Calcium |
8.9 mg |
1% |
Iron |
2.1 mg |
4% |
Potassium |
52.7 mg |
3% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
]]>It’s an important question, and for a while I felt unqualified to ask it—let alone answer it. Just typing it out shows my White privilege. But as a mom who cares deeply about the health of other moms (and their babies!), I should absolutely be asking it and working to correct it.
In my world, breastfeeding is positioned as a duty that every mother should attempt—but it’s still a choice. One that I was able to make because I had resources to help me. I had someone show me how to do it (nurses, lactation coaches); I had time to figure it out (paid maternity leave); I had equipment and tools to help me do it without my baby (pumps, storage bottles, disinfectants); and I had access to dedicated spaces outside of my home (shopping centers with mother’s lounges, wellness rooms at my place of work, a door with a lock and a “do not disturb” sign) to keep it going for as long as I needed.
As a White mother with a corporate desk job, I had it made. A large percentage of Black mothers aren’t as fortunate.
According to data from the Centers for Disease Control (CDC), fewer Black infants are ever breastfed, compared to Asian, White, and Hispanic infants (1). And research points to socioeconomic barriers as the root cause of that disparity. Black women are more likely to be underserved in hospitals, where breastfeeding is initiated, and they are more likely to be in economic situations that require them to return to work immediately (2).
To get a deeper understanding of this racial disparity, I reached out to Kelli Mumphrey, a fellow breastfeeding advocate and the founder of MilkSpace, LLC. Her company sells kits for breastfeeding moms and provides hygienic pop-up spaces for pumping during conferences, trade shows, and other events.
Mumphrey initially pointed to the same CDC data I had been able to find and confirmed that employment is a big factor in preventing mothers from breastfeeding. “If we just look at Black women in general, in terms of the labor force, Black women are in jobs that are not particularly flexible in allowing women to breastfeed or express milk when they need to—even with laws in place that mandate employers with 50 or more employees to provide designated space and time,” she says.
But the conversation shifted and provided an “Ah ha!” moment for me when Mumphrey shared her personal experience of pumping in a broom closet during an activation exercise as a military reservist. “As a Black woman, you just feel a little hesitation to even want to inquire about the breastfeeding policies and procedures [in the workplace], or have certain accommodations made on your behalf, because it seems risky,” she says.
Workplace culture puts pressure on mothers in general to hold work above family, but it’s heavier for Black moms, who also have to deal with a layer of racial inequity. Black women are breadwinners. They can’t afford to put their paycheck at risk by asking for break time or additional resources—even when they know breast is best, says Mumphrey, so they go back to work and reach for formula.
Sadly, not being breastfed sets a baby up for higher rates of childhood illnesses and an increased risk of asthma and other health concerns later in life (3). And there are implications for mom’s long-term health too, including elevated risks of postpartum depression, diabetes, obesity, heart disease, and certain types of cancer (3). But not returning to work isn’t an option.
All women, but especially Black women, need to know their rights when it comes to expressing milk at work. Likewise, resources for doing it comfortably and safely have to be made available. And no, telling a mother she can use a bathroom doesn’t cut it—no matter how big it might be. “Think about the setting like this, would you want to eat a lunch that was prepared in that room?” asks Mumphrey. “That’s essentially what’s happening when a mother pumps—she’s making a meal for her baby.”
Mumphrey’s company addresses that hygiene factor for corporate women attending conferences, and more recently she has worked to address it for women in any employment situation. Her MilkMama Sanity Kits contain tools that can help mothers create a more ideal space for expressing liquid gold, no matter where they pump—in a break room, in the car, on the go.
MilkSpace has even gone a step further. Mumphrey recently launched the MilkSpace Match IT 4 HER! program, a social impact initiative developed to lessen breastfeeding disparities in Black women. And she’s looking for corporate partners to help reach underserved mothers and provide them with tools that can help make breastfeeding a true choice for all. (Mama Love is a current partner and has donated products and discounts to support the initiative.)
Still, returning to work and pumping on the job is only one of the hurdles Black mothers have to jump on their breastfeeding journey. This article doesn’t even begin to unpack the cultural barriers, the lack of experience or understanding among family members, or the historical stigma attached to breastfeeding for Black women. I have more to learn and more action to take.
You can watch my conversation with Kelli Mumphrey in the first episode of The Daly Lift, below. We go into more depth on Kelli’s military service, Black mothers being exposed to baby formula, and how to plan for your breastfeeding. I’m sure it’s the first of many chats she and I will share.
If you need help with breastfeeding, or if you would like to help someone else, here are a few of the organizations that support BIPOC mothers:
Kim Daly Farrell is a certified health coach, former magazine editor, fitness fan, and mom to two amazing kiddos. She has worked for national media outlets, including Good Housekeeping, Glamour, and Shape; and health and fitness industry leaders, including MyFitnessPal and Fitbit. Today, she calls the shots as founder and CEO of Mama Love LLC.
Discovering baby guavas at my local Aldi was a first for me. I caught one whiff of their fruity, tropical vacation-scent (through my face mask, even!) and immediately popped them into my cart. And, Mama, they did not disappoint!
Guavas are high in fiber, and they’ve been used in traditional medicine practices for centuries to ease constipation (1)—think of them as one of Mother Nature’s laxatives. Typically, you’d remove the seeds before eating the pear-like inside of a regular-size guava, but these babies can be eaten whole—seeds, skin and all. If you make this recipe in a high-powered blender the seeds will be completely pulverized, making a very thick, creamy smoothie.
Place all ingredients in a blender. Blend on high until smooth. If the smoothie is too thick, add water by the tablespoon reaching the consistency you prefer. Serve cold.
Servings: 1
Calories 422
|
Amount per Serving |
% Daily Value |
Total Fat |
7.6g |
10% |
Saturated Fat |
1g |
4% |
Cholesterol |
0 |
0% |
Sodium |
219mg |
10% |
Total Carbohydrate |
68.4g |
25% |
Dietary Fiber |
16.3g |
57% |
Total Sugars |
40.9g |
|
Protein |
24.2g |
|
Vitamin D |
1mcg |
6 |
Calcium |
149 |
12% |
Iron |
3mg |
28% |
Potassium |
1164mg |
25% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
There should be room for fun in every eating plan, and, Mama, these muffins bring the fun! They are rich, they are moist, and they are Delicious. (With a capital D!)
Full confession: these muffins are basically cupcakes. Yes, they’re made with roasted beets, which are loaded with betacyanin, an antioxidant shown to calm inflammation and help ease post-workout muscle soreness, but—and it’s a big BUT—they’re also made with all-purpose flour and brown sugar, both of which happen to be highly processed carbs.
Oh, and chocolate. These suckers are slammin’ with chocolate from three different sources: Mama Love Chocolate Protein, cocoa powder, and chocolate chips.
My kids LOVE them. I love them. And I'm almost 100% positive that you will, too.
Preheat oven to 375 degrees F and line a standard muffin tin with paper cups. Make two flax “eggs” by mixing flax meal with water; set aside to thicken, about 10 minutes. In a medium bowl, sift together flour, cocoa powder, Mama Love Chocolate Protein, baking soda, and salt. Put roasted beets, almond milk, brown sugar, coconut oil, and flax eggs into a blender and process on high until smooth. Pour wet ingredients into dry ingredients and stir well; batter will be thick. Add in chocolate chips. Distribute batter evenly among 12 muffin cups, and sprinkle with additional chocolate chips, if you'd like. Bake until a toothpick inserted into the center comes out clean, about 18 to 20 minutes. Cool on a wire rack. Makes 12 servings.
Servings: 1 muffin
Calories: 152
|
Amount per Serving |
% Daily Value |
Total Fat |
7.7 g |
10% |
Saturated Fat |
4.8 g |
24% |
Cholesterol |
0 |
0% |
Sodium |
281.6 mg |
12% |
Total Carbohydrate |
19 g |
7% |
Dietary Fiber |
2.3 g |
8% |
Total Sugars |
6.9 g |
|
Protein |
4.4 g |
|
Calcium |
81 mg |
6% |
Iron |
1.6 mg |
10% |
Potassium |
246 mg |
5% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
]]>
Does getting or staying fit feel like an overly ambitious idea right now? If you’re juggling a load of things at once and simply don’t have any room for yourself, a lot of mamas can relate. Breastfeeding is a busy time and keeping yourself and your baby fed can be more difficult than you might have expected.
You’re on the clock 24/7. Your baby needs you and only you. So, it makes sense that your needs might take a back seat. But it’s also important for you to unwind and focus on your postpartum recovery. Getting back into an exercise routine or starting a new one (after your OB/Gyn gives you the all clear), is a great way to do that.
Still, you might be wondering if it’s even possible to fit in fitness while breastfeeding. Without getting a Time-Turner (Harry Potter fans, holla!), there are some surprisingly simple ways to successfully juggle everything.
You are supermom. But that doesn’t mean you should be doing it all by yourself. Your partner is there to help. In my house, we have a rule — when both babies are asleep, I exercise. My partner knows this rule, so at lunchtime, when (miraculously!) both of our daughters go down for naps, everything gets dropped and he works out with me, or encourages me to exercise solo.
He also listens out for the baby and tends to her, if needed. The simple act of passing the childcare baton makes me feel liberated—even if it’s only for 20 minutes. I know I have his support, and it’s motivating. I can focus completely on myself and whatever I choose to do during that time.
And it doesn’t have to stop there. Your partner can also pitch in by cooking healthy meals. Mine makes a delicious vegetable curry with chickpeas, which helps me hit my daily protein target.
“Protein is especially important to your postnatal eating plan, because it keeps you satisfied and is critical for repairing your body from the wear and tear of the previous nine months,” says Michelle Braude, MBBS, author and founder of The Food Effect.
Dr. Braude also recommends having a high-quality protein powder, like Mama Love Chocolate Protein, on hand. “It’s an amazing, delicious, and convenient way to ensure you meet your protein needs,” she says. “I love adding protein powder to porridge, overnight oats, smoothies and healthy, homemade protein balls.”
If you love working out in the morning before the little ones rise, ask your partner to support you by setting up your protein-powered breakfasts the night before. Working as a team to prep healthy meals and snacks can help you stick to your fitness and breastfeeding goals. And it can bring you closer as a couple.
“As a new mom, it’s so important to remember to nurture yourself as a woman, as a mother, and as a goddess,” says Emily Cuckson, a yoga and meditation instructor. She recommends breastfeeding moms practice at least ten minutes of yoga daily, to strengthen the spine, cultivate patience, and improve posture.
“Yoga, even if practiced a couple of minutes a day, enables you to bring stability, to your ever-changing emotions,” says Cuckson. “Finding time to balance your emotions and connect to yourself allows you to give more to your baby.”
Your tight back and shoulders will thank you, and baby might benefit, too. Research shows the calming movements of yoga have a relaxing effect on the body and mind that can increase levels of prolactin and oxytocin, the hormones moms need for breast milk production (1).
Reminding new mothers that sleep is important almost seems cruel. Parents coming out of the new-born phase know all too well how difficult it is to operate on little to none. But even if your baby isn’t sleeping for long stretches at a time, it’s still possible to prioritize your own sleep.
Getting enough rest is crucial for your body and your mental health. “Nursing and caring for a new baby takes a tremendous amount of energy,” says Cuckson.
Here’s a challenge: for the next three days, forget about chores, errands, and work, and obey the commonly used phrase, “Sleep when the baby sleeps.” Napping throughout the day can give you a much-needed energy boost.
Plus, studies link adequate sleep to weight management. Research shows insufficient sleep can negatively impact appetite-regulating hormones, causing you to eat more, make poor food choices, or both (2). The more sleep you get, the more energy you’ll have and the better you’ll be at making smart decisions when it comes to healthy habits, like exercising and eating well.
Pregnancy and childbirth are no small feats, and hopefully those experiences have taught you that you are amazing, and that you can do anything you set your mind to—even if you only have ten minutes a day. Whether it’s prepping tomorrow’s nutritious breakfast, fitting in a yoga session, or taking a short nap, it’s important to dedicate that time to yourself. Because, after all, a happier, healthier you is a happier, healthier baby and family.
A qualified personal trainer and freelance writer specializing in relationships, parenting, and sex, Matilda Swinney is on a mission to help all women find pleasure in their daily lives and learn how to put themselves first. When not playing acrobats, dress up games, or coloring with her two amazing daughters, Matilda enjoys traveling, doing yoga, and sleeping as much as she can.
I’ve always been a sucker for peppermint and chocolate—I can’t walk past a Girl Scout peddling Thin Mints without buying a box (or five), and mint chip ice cream is a refreshing summertime favorite. There’s just something about that flavor combo that gets me, so creating this mint chocolate chip smoothie was basically inevitable.
The coolest thing: unlike the typical dairy treat, this blend gets its sweetness from a potassium-rich banana and dark chocolate chips. Sweet. Check. Chocolate-y. Check. Nutritious. Check. Still, if you’ve got a big sweet tooth, you can use sweetened almond milk without tacking on too much more added sugar.
Place all ingredients in a blender. Blend on high until smooth. Add ice cubes for a thicker smoothie, or more almond milk if you prefer a thinner one. Serve cold.
Servings: 1
Calories: 352
|
Amount per Serving |
% Daily Value |
Total Fat |
8.5g |
11% |
Saturated Fat |
1.9g |
9% |
Cholesterol |
0g |
0% |
Sodium |
241mg |
11% |
Total Carbohydrate |
49.2g |
18% |
Dietary Fiber |
8.7g |
30% |
Total Sugars |
19.7 g |
|
Protein |
22.7g |
|
Calcium |
155mg |
12% |
Iron |
4mg |
33% |
Potassium |
1067mg |
23% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
]]>We are BIG fans of cherries here at Mama Love, and this delicious smoothie bowl makes us love the superfood even more (if that’s actually possible). Studies show tart cherries can reduce post-workout muscle soreness (1), improve sleep (2), and help prevent bone loss (3). Sweet cherries also offer healthy phytonutrients, along with energizing fiber and immune-boosting vitamin C (4). You’ll find 1½ cups of the delicious stone fruit in this recipe!
Coconut milk beverage adds flavor and liquid to the blend, but you can swap in coconut water to keep fat and calories down, or you could use lite coconut milk instead for an even creamier texture.
This bowl is perfect for those days when you want something chill, but need something more filling than a smoothie.
To make the smoothie, put oats, Mama Love Chocolate Protein, 1 cup frozen cherries, coconut beverage, and 1 Tbsp. coconut flakes into a blender. Blend on high until smooth. Slice the remaining cherries in half. Pour smoothie into a bowl, and top with remaining coconut flakes and sliced cherries. Makes 1 serving.
Servings: 1
Calories: 495
|
Amount per Serving |
% Daily Value |
Total Fat |
16.6g |
17% |
Saturated Fat |
10.7g |
53% |
Cholesterol |
0g |
0% |
Sodium |
72mg |
4% |
Total Carbohydrate |
62.6g |
23% |
Dietary Fiber |
13.5g |
47% |
Total Sugars |
28.1g |
|
Protein |
24.1g |
|
Calcium |
110mg |
9% |
Iron |
4mg |
34% |
Potassium |
291mg |
6% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
At the start of the pandemic last year, I was hiding (er, I mean… working) in the laundry room with a pile of clean bedsheets. And I remembered a phrase that often shows up in memes: Parenting is like folding a fitted sheet—no one really knows how to do it. Most of the moms I know would agree with that statement. Many of us are just doing the best we can to get by, never sure if the corners are matching up.
In that moment, I was determined to figure out how to get a nice, tidy pile of folded sheets. It took a lot of practice, a ton of patience, and time. And I discovered a little trick that makes all the difference. I didn’t get it on the first try, and sometimes I still end up with sloppy sheets—especially when I’m in a hurry, but I can do it.
That parenting metaphor continues holds true. Being the best mom takes practice, patience, and time. And there is a trick to it. When you prioritize yourself, you get better—especially if you spend that time moving your body. Need some convincing? Here’s how exercising can make you a better mom.
There are a bunch of hormones swirling around inside your body during the postpartum stage, which explains why lots of moms feel blue shortly after delivering. To help counteract the effect of those downer hormones, and to manage negative feelings, doctors and other healthcare professionals often recommend physical activity. (Be sure to check in with your ob-gyn first.)
Exercise has long been connected to the production of mood-lifting endorphins. And research shows working out can reduce a mama’s risk of postpartum depression, relieve anxiety, and improve her outlook on life (1, 2).
And it’s not just brand-new moms that benefit from the positive mental health effects of a sweat session. All mothers can feel happier and more together when they make exercise a daily thing.
“Working out keeps my mental health in check,” says Britney Crosson, a busy mom, business owner, and host of the Social Sunshine Podcast. Crosson speaks openly about her experience with anxiety on social media, and she finds relief through indoor cycling and running with Peloton. “With a clear mind, I’m happier and I can be a much better mom to my two kiddos,” she says.
Crosson’s opinion is backed by science. A review of studies published in the Journal of Happiness Studies (yep, people get paid to research happiness!) shows even just 10 minutes of exercise can put you in a more cheerful mood. And people who are physically active for 30 minutes a day, are 30% more likely to report feeling happy (3).
As if feeling happier isn’t enough to get you to exercise regularly, working out can also help you hone your patience muscle. In fact, research on mice has linked an increase in serotonin, one of the feel-good hormones produced during exercise, to being more patient (4).
Comparing rodents to humans isn’t exactly apples to apples, but scientists believe there is a correlation between elevated serotonin levels and being patient in people, too. And even without much scientific evidence, tons of moms report having more patience after working out.
Allyson Howard, a wine consultant and mom to two under the age of five, says feeling calm and being able to handle daily stress without getting angry is the push she needs to be physically active every day. “When I make time to practice yoga, I’m able to mentally reset and be a more patient mother,” she says.
Your immune system is constantly at the ready, waiting to battle illness-causing bacteria, viruses, and other microbes at a moment’s notice. But not getting enough sleep, constant stress, eating poorly, and other lifestyle shortfalls commonly connected to being a mom, can make it harder for your body to fight off infections.
You may not be able to overhaul your life, but you can improve your immunity by working out. Studies show even one session of moderate exercise—anything from a brisk stroller walk, to a dance party with the kids, to a solo run, can reduce inflammation in your body and support the production of immune cells (5). Even more encouraging given the current pandemic, that same research also shows a single sweat session can improve the effectiveness of vaccines in people with weakened immune systems.
Last I checked, a healthy mom is a better mom. Mamas don’t get to take sick leave, so fewer days feeling under-the-weather means fewer days struggling to get through the routine with a runny nose, cough, fever, or worse.
It might seem counter intuitive, but it’s true: Pushing yourself harder through a heavy lifting set or a tough climb on the bike can actually increase your energy. Want proof? According to population studies conducted over the span of 60 years, people who exercise regularly are less likely to feel tired or experience low energy than those who aren’t physically active (6).
Research even shows exercise, especially the aerobic kind that gets your heart thumping, might be the prescription for fatigue. When scientists asked healthy people, who self-identified as chronically tired, to exercise three times a week for six weeks, the participants reported having more energy and feeling less fatigued after their sweat sessions (7).
Ready for the craziest of crazy exercise-gives-you-energy proof? Researchers at the University of Georgia find climbing stairs can be more effective than caffeine (8). (I know! I spit out my coffee when I heard that, too.) The study authors asked sleep-deprived, college-aged women to either walk up and down stairs for ten minutes or consume 50mg of caffeine, before completing verbal and computer-based tiredness tests. A third group of participants didn’t exercise or get caffeine before the tests. “We found, in both the caffeine and the placebo conditions, that there was not much change in how they felt,” Patrick J. O’Connor, one of the study authors and a kinesiology professor at UGA, said in a press release. “But with exercise they did feel more energetic and vigorous.”
That may not be enough evidence to give up your morning cup of coffee, but it does give a daily exercise habit more cache. Mandy Florence, a blogger, mom to a 24-year-old, and bonus mom to an eight-year-old, couldn’t agree more. “I thought my little kid days were behind me,” says Florence, “so I really rely on my daily runs to give me more energy to keep up!”
Much like folding a fitted sheet, when it comes to parenthood you can google your way through it or just figure it out as you go. You are a great mom simply by showing up and being you. Still, it’s nice to know it only takes one workout to be even better.
Bottomline: Whether you love exercising because it’s fun, or you rely on it to feel happier or more patient, support your immune system, or give you more energy, shimmying into a sports bra and some stretchy pants is always a great idea.
Kim Daly Farrell is a certified health coach, former magazine editor, fitness fan, and mom to Keane and Julia. She has worked for national media outlets, including Good Housekeeping, Glamour, and Shape; and health and fitness industry leaders, including MyFitnessPal and Fitbit. Today, she calls the shots as founder and CEO of Mama Love LLC.