This For That — The Mom Edition
We all have our favourite foods and ingredients that we eat and use all the time, simply because that’s what we’re used to. But, it’s possible that those very foods are slowing us down, effing up our energy, and making us feel like crap.
If that were the case (which, ahem, it is!), wouldn’t you want to switch those things up for the better options? The ones that will give your body nutrients rather than nasties, that will feed your cells and make you feel fantabulous?
Enter This for That — The Mom Edition.
I want to give you my recommendations for which foods to ditch and what to replace them with. By no means am I suggesting that you should never eat those foods again (because I am all about living in the real world, FYI!), but when you can opt for the healthier choice, awesome.
Now why is this considered the mom edition? Because we mamas love ourselves (and need ourselves) a good snack, and often, am I right? So while this list could technically apply to most people, it’s been created especially with the mama in mind.
Not only will you feel great knowing that you chose the thing that’s better for your body, but you’ll actually feel better because you’ll be getting more nutrients. I mean let’s face it, junk food makes us feel pretty crappy all around… possible symptoms include bloating, gas, headaches, fatigue, brain fog, total lack of energy… and that list goes on and on. Gross.
Okay so with all that being said, let’s dive into our Mom Edition of This For That!
Out: Chip dip
In: Guacamole
Two ingredients of a popular chip dip (I’m sure you know the one) include sugar and monosodium glutamate (aka MSG)… two things that we should be reducing greatly in our lives, if not avoiding altogether.
Good ol’ guac, on the other hand, is rich in healthy fats, fibre, vitamins and minerals. Like, hello! And, it tastes so fresh and delicious to boot. There are store-bought options out there, but I prefer making my own… I can adjust the seasonings to my taste, and I control the nutrient status. Win-win.
Out: Sugary, vegetable oil-rich peanut butter
In: Natural nut or seed butter
Not only does a popular peanut butter (again, you know the one!) contain sugar, but it also has soybean, canola and cottonseed oils in it, two of which are hydrogenated. Now, while hydrogenated oils don’t contain trans fats like partially hydrogenated oils do (like in some margarine and shortening), these oils have still been highly processed AND they’re rich in omega-6, an potentially inflammatory fatty acid. And when oils are processed, they can easily become damaged… and our cells don’t thrive when fed damaged oils. Bottom line.
However, let’s look at natural peanut butter (or almond, sunflower seed, hazelnut, pumpkin seed, cashew butter etc.). Usually, these each contain one ingredient. The nut or seed… that’s it! Some have salt added (which is actually healthy, in the case of real sea salt), but most (that I’ve seen) are simply the nut or seed. Bam. You just can’t beat the taste of real food plus the knowledge that you’re feeding your body amazingly well.
Out: High-carb, low-protein and -fat granola bars
In: Better-balanced bars
Ah, the ever-popular granola bar. Typically rich in carbs (mostly from sugar) and low on the healthy protein and fat scale. That, my friend, is a recipe for a blood sugar rollercoaster… up it goes, then it quickly comes spiraling down. And how do you feel when your blood sugar takes a nosedive? Usually grumpy, tired, and hungry… and not hungry for a salad either. No, these cravings are for whatever foods will spike your blood sugar back up, and quickly… think candy, chips, cookies and other junky stuff. And when your mind is already thinking of those gummy bears that you know are in the pantry, it’s near impossible to resist them when you pair that with a low blood sugar level.
So yeah, we went from that innocent-looking granola bar straight to the gummy bears. It happens, and it ain’t fun. (Well, maybe in the moment it is, but you know what I mean). Luckily, it just takes a simple switch to prevent this sugary saga.
Look for a granola bar (or better yet, a protein bar) that is higher in protein and fat, and lower in carbs. Think around 8 grams or more of protein, and 12 grams or fewer of net carbs. (Calculate the net carbs by taking the total carbs minus the fibre.) That’s not a hard and fast rule, but it gives you an idea of what to look for. Two of my current favs are Love Good Fats and No Sugar Keto bars. Shoutout also to Larabars, whose original bars don’t really fit into this equation, BUT I love the simpleness of their ingredients. And if you’re going to have a bar that doesn’t fit into that equation, I encourage you to eat it along with something that will provide protein and/or fat. Some ideas include toasted pumpkin seeds, nut butter, almonds or yogurt.
Out: Milk chocolate
In: Dark chocolate
Oh I know… it just doesn’t taste the same. I happen to agree. However, I also find that it’s a lot easier to stop at a few bites of dark chocolate vs. when I eat milk chocolate and can eat… the entire thing. Yeah. Sugar, sugar… and more sugar.
You could try something like dark chocolate almonds, which you might find more enjoyable than a plain bar. Or (best yet), you could even make your own snack by putting a bunch of nuts/seeds on a baking sheet and pouring melted dark chocolate chips over top, then chilling in the fridge. Once it’s set, break it up into pieces. Not only does this taste amazing, but adding the nuts and/or seeds adds a bit of protein, fat and fibre… three components that help to keep your blood sugar more stable vs. the chocolate alone.
Out: Most store-bought salad dressings
In: Homemade
Most of the salad dressings you’ll find on the shelf contain vegetable oil, whether it’s soybean, canola, or simply “vegetable oil”, which can be any single oil or combination thereof. As described above in our peanut butter chat (or below when we talk about margarine), vegetable oils are simply the least healthy type of fat that we can feed our cells. And the problem is that they are ev-ery-where… and the more we have of something, obvi the more it can have a negative effect. Plus, store-bought salad dressings usually contain sugar, preservatives and other baddie ingredients that are best left out of our salad.
But oh man, it’s SO easy to make your own dressing! It takes little time and requires almost zero effort… both things I love in the kitchen. Start out with oil (my favs are olive oil or a mix of olive + flax oil), add vinegar or lemon juice, sprinkle in sea salt and pepper, and you’re good to go. Chopped garlic is a fantastic addition, but if you’re pressed for time, just add garlic powder (or minced garlic). Add fun extras like Dijon mustard and Herbes de Provence, or just keep it super simple.
Homemade dressing lasts in the fridge for a long time. If you use olive oil, it’ll solidify in the fridge, but that’s totally fine… just let it sit on the counter for about half an hour before you use it.
Here are some delish ideas:
Detox-Friendly Zesty Lemon Dressing
Out: Flavoured yogurt
In: Plain yogurt with fruit + a natural sweetener
Similar to granola bars, most flavoured yogurt is a recipe for blood sugar disaster… and we all know by now what that means (read the granola bar chat above if you haven’t yet). And usually, if it’s “sugar-free”, it’s sweetened instead with artificial sweeteners, which are even worse, IMO. At least sugar is more natural (as refined as it is), so our body knows what to do with it, vs. manmade chemicals. (This same argument has me putting regular pop ahead of diet, even though avoidance is my ultimate suggestion. On that note, if you haven’t yet heard of Zevia, go check it out!)
So what’s the alternative? Well, it’s super simple, I promise. You take plain yogurt (and make it full-fat, girl… the fat is good for you; it nourishes your cells and leads to a more balanced blood sugar) and add berries. Easy so far, right? Now, that might already be sweet enough for you, and if so, kudos to you! But most of us want it a bit sweeter so in that case, use maple syrup, honey or stevia. A little bit goes a long way, so go easy. If you’re feeling extra adventurous, add a scoop or two of homemade granola. Insta-snack!
Out: Margarine
In: Butter
I know this one may seem obvious because it’s been talked about so much and many people seem to be on the butter bandwagon (much to my utter happiness). However, there are still those margarine commercials that make me cringe and many a client’s fridge still houses a tub of margarine.
Listen, no matter what oil they started with (and usually it’s an inflammatory vegetable oil), it’s still gone through high-heat processing that can damage the oil in its quest to become more butter-like. Just use butter!
We NEED fat, both saturated and unsaturated, plain and simple. For us mamas (and well, everyone else too), it nourishes our brain and nervous system, lubricates our joints, protects our heart, helps with mood, reduces anxiety… and I could go on.
On the other hand, rich-in-omega-6 vegetable oils (like soybean, canola, corn and cottonseed) can increase inflammation (the stuff that makes your joints stiff and body ache, but also the stuff that’s silent and can contribute to many different health conditions).
Butter is cream. And sometimes salt, too. And that’s it. Churned cream! We need fat, including saturated, as I’ve already heartily declared. Our brain, our vision, our nervous system, our skin, our immune system… they all benefit from the fat we get from butter. It’s real, and it’s delicious. Don’t mess with a good thing!
How many of these have you already switched out for the healthier option? Do you feel better because of it? Let me know in the comments below.
Oh hey! I’m Laura, a holistic nutritionist, reality TV junkie, and bookworm. I work with new mamas to help them separate fact from fiction so they know what the heck to eat to feel energy again, without having to spend too much time in the kitchen. And I love doing it!!
On my blog (over at newmamanation.com), you’ll find easy + delish recipes as well as (hopefully) helpful and relatable blog posts on many things motherhood.
If you’re a fellow mama (or mama-to-be!), I’d freakin’ love it if you joined me in my FB group. There are recipes, fun challenges, FB Lives, and chats all about nutrition for new mamas. You can get there by going to newmamanation.com and clicking on “FB Group”.
And if you want my top 10 tips for more energy (stat!), then go to bit.ly/newmamas, where you’ll get that free download plus be signed up for my email list for other exciting stuff.
I’ll be waiting for you at all of the above and I can’t wait to see you there!
