April Newsletter
Women’s Health: Nutrition for Fertility
If you are pregnant or planning to get pregnant in the next 3 months, this information is for YOU! Whether you are trying to get pregnant or you already are pregnant, we want to make sure you are eating a nutrient-dense diet. Even if you are not feeling well, there are some strategies we can take to improve symptoms. 1. First, we want to try and consume a variety of foods. A variety of foods, means a variety of nutrients. Think about eating the rainbow, knowing that richer colors tend to mean more antioxidants and nutrients. 2. Combining foods is a great next step. Combining foods will help increase nutrient absorption and also balance blood sugars. When building a meal, think carb, protein, fat and fiber. Fiber = non-starchy veggies. Balancing blood sugars has been shown to decrease nausea during pregnancy. For example, as a snack, instead of just crackers, try whole wheat crackers and cheese or peanut butter. 3. Focus on nutrient dense foods. Whole foods like vegetables, meat, fish, dairy, eggs, legumes, nuts, and seeds are all very nutrient dense. A lot of emphasis during pregnancy is put on weight gain, thus women focus on calories. Instead, focus on getting in nutrient-dense foods that satisfy.
Celebrating Earth Day with Sustainable Eating
Performance: Post Workout Nutrition
Post-workout nutrition is important for recovery and performance. Remember the 3R – Refuel, Repair, Replenish when making a meal or snack post-workout.
First, we want to REFUEL with carbohydrates such as fresh or dried fruit, pretzels, bread, bagels, or crackers. Carbohydrates are the body’s primary energy source, especially during high-intensity exercise. After a workout, your glycogen stores (the storage form of carbohydrates) may be depleted. Consuming carbohydrates post-exercise helps replenish these stores, ensuring you have energy for your next session and preventing fatigue. Aim for 50-75gm+ for meals and 30-50 gm for a snack. The amount of carbohydrates in your snack or meal will depend on the intensity and duration of your workout.
Next, we want to REPAIR with protein such as Greek yogurt, cottage cheese, eggs, chicken, turkey, tuna, powdered peanut butter, nuts, and seeds. Protein plays a crucial role in muscle repair and growth. Exercise, especially resistance training, causes micro-damage to muscle fibers. Consuming protein after a workout provides the necessary amino acids to repair and rebuild these muscles, promoting strength and recovery. Aim to consume 20-40 grams of proteins post-workout.
Lastly, we want to REPLENISH with fluids such as water, 100% fruit juice, low-fat or non-dairy milk, coconut water, tart cherry juice, or a sports drink. The general recommendation is to drink 16-24 ounces with your post-workout snack or meal. If you know your sweat rate, drink 16-24 ounces of fluid per pound lost. Remember sweat rate will vary depending on the season.
Together, carbohydrates and protein create an optimal environment for recovery. Consuming a combination of carbohydrates and protein within 30-60 minutes after exercise can enhance muscle glycogen replenishment and protein synthesis.
When I work with clients, I tailor these recommendations based on individual needs, considering factors like the type and intensity of exercise, body composition goals, and any specific dietary preferences or restrictions.
Seasonal Produce Guide
Seasonal Recipes
Avocado Berry Salad with Kombucha Vinaigrette
Creamy Strawberry Overnight Oats
Salmon & Roasted Root Veggie Salad
Chicken, Greens & Couscous Bowl
This Month’s Amazon Finds
If you purchase something through an affiliate link below, I may receive a small percentage of the sale at no extra cost to you. I really appreciate your support!
Bada Bean Bada Boom – The Classic Box
Accepting New Clients
Time to Thrive Nutrition is accepting new clients for in-person and virtual appointments. Holly sees clients for a variety of reasons including fertility, pregnancy, postpartum, motherhood challenges, performance nutrition and overall wellness. Holly works with women who are in all phases of life, from adolescents, to fertility to menopause. Holly sees clients who want to improve their overall diet through whole food, without spending their entire paycheck at Whole Foods! Time to Thrive Nutrition is in network with Aetna, Anthem, All Blue Cross Blue Shield, Cigna, Highmark, Horizon Blue Shield, Independence Administrators, Independence Personal Choice, Independence Keystone Health Plan East, United Health Care. Not all companies that I accept are listed. If you have questions about your coverage, call or text the office at (484) 854-3370 or email info@timetothrive-nutrition.com.
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