Nutritional needs for your changing body after birth are different from those required during your pregnancy. If breastfeeding, your caloric needs remain elevated and a variety of nutrients remains beneficial. Though breastmilk, created from mammary glands, is not made directly from your dietary intake, nutrients from your diet play a role in creating the nutritional goodness that is breast milk. This makes it crucial for lactating mothers to ensure they are prioritizing eating a well-balanced diet and nutritious foods in order to have stores to not only nourish their baby, but to also nourish themselves. 

Especially around the New Year, it’s easy to get sidetracked from long term health goals. Social media is flush with trendy diets and exercise programs that promise quick results with limited effort. Some diets might exclude entire food groups or restrict calories to childhood levels. It’s important to remember though, quick fixes rarely last, and restrictive diets aren’t good for you long term. A healthy diet and lifestyle is all about balance, nourishing your body, and finding a sustainable approach that best works for you.

Life is hard, and in our current world, stress seems almost inevitable. We’re expected to balance work, family, personal goals, school, finances, and social lives, which is a challenging task to say the least. Due to this perpetual pressure, many are living in a state of chronic stress. Gaining a better understanding of cortisol, the body’s stress hormone, is the first step in finding ways to tackle its negative effects and learning how to find balance.

Monounsaturated fats and omega 3 fatty acids can decrease inflammation in the body, helping to promote ovulation and overall fertility. These fatty acids also aid in increasing blood flow to the reproductive organs, aiding in implantation, and additionally can help regulate reproductive hormones such as luteinizing hormone, testosterone, and insulin.

Nutrition plays a critical role in hormone regulation, and by extension, reproductive health. The foods we consume directly influence key processes such as ovulation, oocyte quality, and overall reproductive function. The impact of nutrition on reproductive health begins as early as fetal development and continues throughout life, making dietary choices an essential factor in promoting fertility. The Mediterranean diet may improve ovulatory function and reduce the time to conception.

Fiber plays a critical role in maintaining a healthy digestive system, promoting satiety, and supporting healthy blood sugar levels. Understanding the importance of fiber and how to incorporate it into your daily routine can have a positive impact on your everyday living.

Breakfast is the most important meal of the day. It activates your metabolism, provides energy, and aids in portion control throughout the day.  When you eat breakfast, and again every three to four hours throughout the day, you have more control over what you eat, how you eat, when you eat, and why you eat. Studies show those who eat breakfast are more likely to maintain a healthy weight and reduce the risk of chronic diseases. Here are five easy and delicious breakfast ideas you can incorporate into your routine, even on your busiest weekday mornings.

There are many types of dates, but the ones you often find in the grocery store are Medjool and Deglet Noor dates. Medjool dates are known for their large size, soft texture, and rich, caramel-like flavor, while Deglet Noor dates are smaller, firmer, and slightly less sweet. They’re perfect in savory dishes and as sweet treats, making them a staple ingredient for any kitchen.

Embracing healthy fats is not just about adding flavor to your dishes but also about enhancing your overall health and well-being. The Mediterranean diet, recognized for its heart-healthy benefits, longevity, and delightful flavors, showcases how incorporating the right kinds of fats can transform your eating habits and improve your health.

Adopting a healthier lifestyle doesn't have to mean you have to make drastic changes, follow restrictive diets, or adhere to strict food rules. There is a world where you can find more ease and joy around food and nutrition while enjoying the process of making change. The Mediterranean diet and lifestyle can help. It offers a practical and sustainable approach to improving your health that can last a lifetime—not a month, or a week, or three days.

This free weeknight dinner recipe ebook is full of simple, nourishing, nutrient-dense recipes to fuel your busy life. It even has a shopping list that will get you in and out of the store in no time. Really, it has everything you need to feed yourself well.

A lite and delicious meal that is super simple and quick to prepare at home.

A balanced plate that’s crunchy, refreshing, and full of flavor.

A non-fried version of the baja fish taco.

A great mayo-free potato salad that’s not lacking on flavor.

A lite and refreshing pasta dish to welcome spring.

A lettuce-free salad that pairs nicely with warm pita bread.