Holistic Nutrition for Motherhood with Laura Lima

Laura and I met a few years ago when our oldest children attended the same daycare and our paths have crossed again in the last year as her middle and my youngest were in the same daycare building. I love Laura’s approach to nutrition, feeding her family and sharing the ups and downs of motherhood on her instagram page (@lauraannlima).

I hope you find this blog helpful as you find your journey through motherhood and parenting.

Meet Laura – local Mom and Holistic Nutritionist

Hey there! I’m Laura Lima, mom of 3 littles, holistic nutritionist, and founder of New Mama Nation. I LOVE teaching busy and tired mamas how to eat to increase energy, feel amazing, and ultimately enjoy motherhood to the fullest. I help them become a new and better version of themselves – hence “new mama nation”. I have a special interest in helping moms lose weight by reducing their emotional eating while instead choosing foods that increase their energy and make them feel fantastic… so they can take on the many calls of mamahood (and life in general). I am dedicated to teaching other moms how they too can thrive in motherhood despite the many demands of this busy (yet awesome) time of life.

What is a holistic nutritionist and when should somebody consider seeking support from one?

A holistic nutritionist is someone who helps their clients get and feel better by addressing their health concerns and giving them recommendations, taking into account their body, mind, and spirit. They look at the body as a whole and focus on finding out the root cause of their client’s health issues instead of just masking their symptoms. They also look at each client as an individual and give personalized health recommendations based on their unique needs, body, diet, etc. Somebody should consider seeking support from a holistic nutritionist anytime they have a health issue or unpleasant symptom(s) they want to address, and they believe in the power of changing up their food to increase their nutrient status and help them heal or regain ideal health. They might even simply want to have more energy or experience more vitality (which really isn’t “simply”… it’s everything!).

How does nutrition impact someone during their pregnancy/postpartum/newborn journey?

Nutrition really is at the forefront of our health, and therefore how we feel, mentally, physically, and emotionally. When we are pregnant or breastfeeding, we are giving so many nutrients to our baby, and our body favours our baby (as it should), which means that a lot of our nutrients start to become deficient. When this happens, our energy dips, and we can experience a myriad of symptoms (headaches, hair loss, thinning nails, digestive issues, mood swings, depression or low moods… the list goes on!.) If we’re breastfeeding, our body requires even more of certain nutrients than it did during pregnancy. And when you have a newborn, you need all the extra nutrients you can get so that you can keep going despite the lack of sleep and major hormonal changes… not to mention the huge transition you’re going through!

As a seasoned Mom and nutrition coach, what tips do you have for a first-time Mom who is planning for their postpartum journey?

Prepare in advance. No one can ever tell you exactly what it’s like to have a newborn because everyone’s journey and experience is unique, so the best advice I can give is to plan ahead of time to the best of your ability. It’s true what they say… prepping meals that you can put in the freezer will help you a ton when you couldn’t imagine having time to cook food, but you need to eat. Having snacks that you love and that are filling and satisfying is also important so you don’t find yourself hungry and tired with nothing at the ready.

Also, if someone asks if they can help you, don’t be afraid to say a (loud) “YES!” One really great way they can help is by making a meal that you can keep in your fridge or freezer, or even doing the dishes or tidying up. If you’re able to, I would highly recommend hiring a postpartum doula because they can help you in whatever way you need, either by tending to the baby so you can have some time on your own, (even just to take a shower!), or by doing what is needed around the house so that you can spend much needed and uninterrupted time with your baby.

You’re grocery shopping, what are 5 common items we’d see in your cart?

Olive oil and butter, pre-washed mixed greens, some kind of protein – for example, chicken, beef, pork, or fish, eggs, plus raspberries or blueberries, and almond butter. Okay that was more than 5 but who’s counting? :) 

What nutrients should a Mom focus on during the first 12-months postpartum? 

Omega-3, vitamin D, and biotin are so important and are often deficient during pregnancy and breastfeeding. Moms need them in order to protect our brain and nervous system (and help to develop baby’s brain if we’re breastfeeding), as well as to regulate our moods and prevent postpartum depression. Eggs and fish are fantastic sources, and I highly recommend cod liver oil as it provides both omega-3 and vitamin D (and vitamin A – also very important!). 

For a breastfeeding parent, what foods should they focus on consuming?

Eat just the same as you did during pregnancy, making sure that your diet is as nutrient dense as possible – protein and fat with every meal plus vegetables often (fruit is great too but focus on the lower sugar ones – berries are my fav). If you’re looking to increase milk supply, I love nursing teas that contain herbs like fenugreek and fennel, and there are also some great supplement blends available. 

How can you support Moms on their health and wellness journey? 

I help moms figure out what to eat to reach their health goals (like increasing their energy or losing weight) and how to eat well despite the busyness of their life. I also suggest supplements and lifestyle changes to nourish their bodies and minds. I work one-on-one with my clients and I also teach a 6-week group weight loss coaching program. And for those who want to get the info on getting healthy but do it on their own, I offer an online course called The New Mama Nutrition Manual. Finally, I love giving advice on my podcast – The Love & Lettuce Podcast. It’s a great place to start on your wellness journey; you can search through the topics to see what you want to learn about and dive right in.

How can someone address sweet cravings in the afternoon/evening?

Upping your protein and fat really helps to stave off sugar cravings, especially when you start right with breakfast. Eating a 3-egg omelette, for example, is a fantastic breakfast that will give you SO many needed nutrients while filling you up and keeping your blood sugar steady for hours. It’s when our blood sugar drops that the cravings can really kick in. In the moment, you could also choose a healthier option that will give you the sweetness you’re after while still providing nutrients. I personally love having a few dates cut in half and filling them with almond butter and coconut oil. You must try it… it’s life changing! I also love having a few No-Bake PB Oat Balls (recipe below!).

What is a great snack to keep available bedside during the early breastfeeding hunger nights?

A snack bar like the Larabar or Love Good Fats bar are so easy to grab and delish, and they provide some good nutrition without a huge blood sugar spike. I also love having almonds and raisins at the ready – it’s more fun than just nuts and it’s quick to mix together and keep in a container on the nightstand. Having a banana with those nuts is great too, and my fav is simply opening the almond butter jar and grabbing a spoon. (And yes, I would just put these on my nightstand before bed to be ready!) 

What are some of the biggest food myths out there? 

That counting calories is the best way to lose weight, that we should eat less fat, and that eating (or drinking) the “diet” or “light” versions of something is healthier.

How can someone connect with you to learn more about your approach and how you can support their motherhood journey?

You can send me an email at laura@newmamanation.com or a DM on Instagram @lauraannlima. I would love to chat to see how I can help you! I also offer a 20-min free coaching call and you can book that at newmamanation.com/call

No-Bake PB Oat Balls

1 cup rolled oats

½ cup peanut butter

¼ cup honey

½ cup chocolate chips

2 Tbsp coconut oil (can use liquid or the original solid stuff)

Couple pinches sea salt

Combine all ingredients together in a mixing bowl, then roll into balls. Chill for at least 30 minutes, then they’re ready to enjoy! Makes about 18 small balls (1 inch each).

 

Wishing you a healthy, energized and supported motherhood experience,

Chelsea and Laura

Chelsea is Mom of 2 and a Baby, Toddler and Child Sleep Consultant. She has advanced certification in Infant and Early Mental Health and Pediatric Sleep Health and has a Master’s of Professional Education with a specialization in Applied Behaviour Analysis. She supports families within Hamilton and beyond with hands-on, no cry-it-out, responsive methods towards longer naps and better nights. Chelsea works collaboratively with families to empower them with the confidence and tools they need to reach their unique sleep goals. Hear from rested families here and book a free call with Chelsea here to discuss how she can support your family’s journey to more sleep.