What to eat to Look & Feel Your Best
As a busy mum, sometimes it can be very tempting to rely on quick to prepare, processed foods for meals and snacks. You may be rushing around, trying to take care of so many things in a day, grabbing a handful of potato chips or quickly zapping a frozen meal may be the only thing you think you can manage. Sometimes thinking of preparing a fresh, clean, healthy meal can seem completely overwhelming.
But, let us suggest a different approach to your daily diet. Instead of seeing healthy eating and cooking clean meals for your family as a burden, look at it as in investment in not just your health, but also your energy and mental well-being.
After all, who really feels their best and has energy to take care of little ones after a day of munching on junk food and just grabbing whatever is easiest?
Eating healthy, unprocessed, clean foods provides a myriad of benefits that with just a little prepping and planning, you can start tapping into right now.
What does Clean Eating Mean?
The term “clean” eating refers to choosing to eat unprocessed, whole, nutrient dense foods. Some people refer to it as a “real food” diet, which is based around consuming lots of fruits, vegetables, and whole grains, as opposed to a “fake” food diet, based on processed foods loaded with salt, sugar, preservatives and chemicals.
Look Out for "Fake Foods"
Most processed foods, such as sugary cereals, white bread and cookies, are generally found in the middle aisles of the grocery store. These foods provide very few nutrients and definitely don’t give us sustained energy throughout the day (And energy is certainly something we need as busy mums)!
White Bread is a "No-No"
Some of these foods may even be harmful to our health. For example, white bread, although it does contain carbohydrates for energy, does not provide any fibre and any vitamins it may contain are added artificially. The lack of fibre in the bread, allows it to be digested and absorbed quickly, sending a surge of sugar into your body. Any sugar that cannot be immediately used will be stored, usually as fat. Since the sugar from the bread is used so quickly, it leaves you hungry for more.
Eat High Fibre Whole Grains Instead
On the other hand, opting for a high-fibre whole grain such as quinoa or brown rice, makes you feel full longer because the fibre takes time to digest and the sugar enters the blood stream at a slower pace. This allows you to actually use the energy from the carbohydrates in the grain and less will be stored as fat. You are also full for a longer period of time, so you end up eating less overall.
Eating Clean = Healthy Weight + More Energy
The In Shape Mummy meal plans are based on the principles of clean, nutrient-dense eating to maximize energy and help achieve a healthy weight. This style of eating is not only designed to help shed extra unwanted kilos or maintain a healthy weight long-term, but is also beneficial for the whole family. When you eat clean, everyone can eat the same diet - you don’t have to make any special diet foods for yourself or your children. Eating fruits, vegetables, lean proteins, and whole grains is beneficial for everyone’s health.
How Eating Clean Prevents Overeating
Another benefit of clean eating is that when you provide your body with the nutrients it actually needs, you end up eating less overall. When you base your diet on food which doesn’t provide any real nutrition, your body sends a signal to eat more (generally for sugar!) because the need for vitamins, minerals, and phytonutrients has still not been met. Eating clean will allow you to achieve a natural, healthy, ideal weight and optimal energy for those busy days - without starvation or dieting.
Do you need some extra support?
Although eating well prepared, nutritious meals made from whole foods is always going to be the optimal nutrition choice, sometimes mums are just too busy and this isn't always possible. The In Shape Mummy Health Shake has been designed to provide breastfeeding mums a way to supplement their nutrition needs when they don’t have the time or energy to prepare healthy meals. When combined with a balanced diet, they can provide the vitamins, minerals, fibre and protein that we need to to lose weight effectively and safely while sustaining energy levels and supporting milk supply when breastfeeding.
With every In Shape Mummy Health Shake, mums receive a Free 12-Week Healthy Weight Loss Support Program with delicious and nutritious meal plans, recipes, motivation and more. All the support you need to reach your goals.
If you’re interested in achieving and maintaining a healthy weight while supporting your milk supply, why not check out the In Shape Mummy Health Shake and FREE 12-Week Healthy Weight Loss Support Program here.
Julie Masci, BHlthSc, APD, AN
Julie Masci is an Accredited Practising Dietitian and Nutritionist. She is a Mum to 3 children under 10. Julie has appeared on Brisbane’s televisions as an expert dietitian on Channel 9 News, Channel 7 News, Today Tonight and Brisbane Extra, as a diet and nutrition expert. She has extensive experience as a public speaker on a variety of nutrition topics, such as obesity, diabetes, and digestive health. In her career, she has been a monthly contributor to Prevention Magazine as their Grocery Guru and Australian Weight Watchers magazine. Julie is one of In Shape Mummy’s dietitians and the founder and director of New Life Nutrition.
Fast Track Your Results with the In Shape Mummy Health Shake
Many Busy Mums don't have time to cook health food and exercise ALL the time.
Great news! Now you can Fast Track Getting In Shape with our Quick, Easy and Delicious Superfood Meal Replacement, the In Shape Mummy Health Shake for Breastfeeding Mums.
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Enhanced with natural and organic herbs that have been used for centuries to Support Breastfeeding. Plus, Probiotics to help strengthen your babies immune system.
100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy, NO Gluten & NO Caffeine. Made in Australia.
Enjoy as the Quickest and Easiest Healthy Meal!
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"I'm loving it so far.. I'm already down from in weight and I feel great :) Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."
- Tania, Vic
"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"
- Carly, Vic
"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!”
- Melanie, Vic
"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. I started at size 22 and am a loose size 12 at the moment… and nearly a 10! I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain.
7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! My advice to other mums is “stick with it and don’t give up!” Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed."
- Jess, NT