When you become a new mom everything changes. Like, EVERYTHING. With your world turned so upside down it can be easy to put your own nutritional needs aside, but it’s a really, really important time to make sure that you’re getting the nutrients and the fuel that you need — especially if you’re breastfeeding and/or getting back into your workouts. To help with that, we’re sharing this guest post on nutrition for new moms from Kim Daly Farrell, a certified health coach, former magazine editor, fitness fanatic, and mom to Keane and Julia. Kim has worked for national media outlets,…

The post Nutrition for New Moms appeared first on Fit Bottomed Girls.

Powered by WPeMatico

Combining red peppers and chickpeas creates a tag-team effect that helps boost energy levels.

As two major sources of folate, combining red peppers and chickpeas creates a tag-team effect that helps boost energy levels. Chickpeas are one of the richest whole-food sources of folate, but a one-cup serving still falls short of meeting your daily needs. Red peppers pick up where the chickpeas leave off to help supply nearly a day’s worth of folate. Folate facilitates red blood cell production, essential for carrying oxygen to working muscles.

Chickpeas also supply iron, another nutrient needed for oxygen flow, but the iron from chickpeas is best absorbed with the help of vitamin C. Thankfully, a medium-sized red pepper offers 377 percent of your daily requirement for vitamin C. Talk about team work. To top it off, research has shown that a combination of red peppers plus chickpeas (and all beans for that matter) can help improve blood sugar levels, decrease fat storage and, what’s most rewarding, increase glycogen storage for more immediate energy during your workouts.

Red Pepper Chickpea Salad

Serves: 4

Ready in: 2 hours and 10 minutes

INGREDIENTS

  • 2 15-oz cans chickpeas
  • 3 red bell peppers, finely diced
  • 1 cup cilantro, chopped (about 1 bunch)
  • 1 cup flat-leaf parsley, chopped (about 1/2 bunch)
  • 3 cloves garlic, minced
  • 1 tbsp olive oil
  • Juice of 1 lemon
  • Dash sea salt and freshly ground pepper

DIRECTIONS

  1. Rinse chickpeas thoroughly to remove excess sodium.
  2. Toss together all ingredients in a large mixing bowl.
  3. Chill for at least 2 hours in the fridge to allow flavors to meld.

Nutrients per serving: Calories: 264, Total Fats: 6 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 12 mg, Total Carbohydrates: 40 g, Dietary Fiber: 11 g, Sugars: 3 g, Protein: 13 g, Iron: 4 mg

Beans are notorious for causing flatulence. For some people, lentils can do the same. Try these following tips to prevent gas.

  • Always sort and rinse them before cooking. Sort legumes by spreading them over a white cutting board; sift through each bean and discard those that are discolored or excessively dirty.
  • Soak them overnight, or for at least 8 hours. This also helps to decrease the cooking time.
  • Don’t cook them in the water you used to soak them. Using fresh cooking water and cooking them decreases the gas-producing sugars.
  • Canned beans tend to cause less gas. Choose the low-salt or no-salt-added varieties, and look for BPA-free cans.
  • Take a digestive aid, like Beano, to help you digest gassy sugars.
  • Stay hydrated throughout the day.

Powered by WPeMatico

Looking for something to keep you feeling full? Turn to fiber. Here’s an apple shake that provides almost half your daily needs.

Bulk up, belly down! Aim for 25 to 30 grams of fiber per day from fruits and vegetables. On a daily basis, most North American women get only about half the recommended amount. This shake will help you reach your goal.

Rise & Shine Apple Shake

Ready in: 5 minutes

Makes: 1 serving

  • 1 small apple, cored, chopped into chunks (skin left on)
  • ¼ cup dried, pitted prunes
  • 1 tablespoon all-natural peanut butter
  • 1 teaspoon ground cinnamon
  • ½ teaspoon minced ginger root
  • ½ teaspoon ground cardamom
  • 1 scoop vanilla whey protein powder
  • ¾ cup cold water

Blend ingredients until smooth.

Nutrition Facts (per serving): Calories: 390; Total Fats: 9 g; Saturated Fat: 2 g; Trans Fat: 0 g; Cholesterol: 35 mg; Sodium: 50 mg; Carbohydrates: 60 g; Fiber: 10 g; Sugar: 37 g; Protein: 22 g; Iron: 1 mg

Powered by WPeMatico