The Self Care Dietitian (2026)

19/11/2025

🍼🍼🍼
Lactation Oat Bites are a quick and easy postpartum snack that support your milk supply and hormones during this special time♥️♥️👩‍🍼

🤩And unlike lactation cookies that need cook time and preheating 🥵, these lactation bites are super quick & easy so you can knock thrm out during nap time 👏🏼

They contain foods to increase milk supply⬇️
 🍼Oats — one of the most researched galactagogues, shown to support prolactin and milk volume 🍼Flaxseed — a natural galactagogue rich in phytoestrogens that promote milk production 🍼Chia seeds — while not a galactagogue, their fiber + healthy fats help keep blood sugar steady, which matters for postpartum hormone balance

➕PLUS unlike most lactation cookies, these are: 🍪refined-flour free 🍪lower in sugar 🍪packed with fiber + healthy fats to give you energy, while supporting healthy hormone function

🤩If you want to increase milk supply, try these ⬇️⬇️

Recipe (makes 14 bites)
🍪1 cup oats 🍪 ⅔ cup unsweetened shredded coconut 🍪½ cup creamy peanut butter 🍪½ cup ground flaxseed 🍪½ cup chocolate chips (low sugar) 🍪¼ cup honey (up to ⅓ cup if needed) 🍪2 tbsp chia seeds 🍪1 tsp vanilla extract 
Mix all ingredients in a large bowl → chill in the fridge for at least 30 minutes -> roll into bites → enjoy 🍼

🤰🏼And share with another pregnant or postpartum mama 🥰

Y’all always have the best advice, what helped your supply the most?? ⬇️

Postpartum nutrition
Postpartum snacks
Postpartum nutrition

18/11/2025

😏Ever noticed how lactation cookies are really just…regular ass cookies 🍪
 I looked at a million recipes & most were high in sugar, made with refined flour, and not exactly formulated to promote milk production.
 Basically they’re just cookies 🍪
with great marketing 😒

🤩But these lactation bites are a different story.
They actually contain foods to increase milk supply
 🍼Oats — one of the most researched galactagogues, shown to support prolactin and milk volume 🍼Flaxseed — a natural galactagogue rich in phytoestrogens that promote milk production 🍼Chia seeds — while not a galactagogue, their fiber + healthy fats help keep blood sugar steady, which matters for postpartum hormone balance

➕PLUS unlike most lactation cookies, these are: 🍪refined-flour free 🍪lower in sugar 🍪packed with fiber + healthy fats to give you energy, while supporting healthy hormone function

🤩If you want to increase milk supply, try these ⬇️⬇️

Recipe (makes 14 bites)
🍪1 cup oats 🍪 ⅔ cup unsweetened shredded coconut 🍪½ cup creamy peanut butter 🍪½ cup ground flaxseed 🍪½ cup chocolate chips (low sugar) 🍪¼ cup honey (up to ⅓ cup if needed) 🍪2 tbsp chia seeds 🍪1 tsp vanilla extract 
Mix all ingredients in a large bowl → chill in the fridge for at least 30 minutes -> roll into bites → enjoy 🍼

🤰🏼And share with another pregnant or postpartum mama 🥰

Y’all always have the best advice, what helped your supply the most?? ⬇️

Postpartum nutrition
Postpartum snacks
Postpartum nutrition

10/11/2025

Ya welcome 😌 👌🏼

We may be running on fumes, but we still need to take care of our bodies from the inside out 🫶🏼

Snag my staples to make snack time easy 🤩

💛 when you need something salty 😋
💚 crispy chickpeas 👉🏼 comment SNACK and I’ll send ya the link to order
🩵 low in sugar but high in probiotics & protein
💜 🍫 I’m obsessssssed 🤤🤤
🩷 👉🏼 Link in bio for 20% off your first order 🤩

Anyone tried the Rebl protein drink yet?? 👇🏼

28/10/2025

I bet you didn’t know low toxic living should be a part of your weight loss plan 🤯

There’s a class of hormone disrupting chemicals you need to know about👇🏼

They’re called “obesogens” - bc they impact appetite, metabolism, glucose sensitivity, and fatty acid storage leading to weight gain 😳

This means that non toxic swaps should be a priority if you want to improve your health and support postpartum weight loss.

And I promise, non toxic swaps don’t have to be complicated ☺️
🥰let me know which products you need and I’ll share my favorites in stories 💜💜

🤓The Research 👇🏼
📚published in the Journal of Clinical Endocrinology and Metabolism
👉🏼They studied 547 pregnant women and measured blood levels of PFAS and PFOS -2 categories of endocrine disruptors
👉🏼They found that higher exposure to these toxic chemicals during pregnancy correlated with higher fat mass and cardio metabolic risk factors later in life. 🤯

And here’s the thing… the women who had high exposure in pregnancy probably continued to have high exposure post-pregnancy.

It’s never too late to start low toxic living 💜💜

If you’re on a postpartum journey, be gentle with yourself 🫶🏼
Prioritize being healthy mentally and physically -and remember that no one is judging you more than yourself 😘

26/10/2025

Oh wait I am 😂😴😪😅

Sleep deprivation causes oxidative damage 👉🏼harming neurons in the hippocampus and decreasing the rate of toxin removal from the brain .

😞 This means that not getting enough sleep can affect memory, thinking speed, emotional reactivity, and longterm brain health (increasing your risk of dementia and neurological disorders)

The good news is- this phase of life will pass 💜
and there are a few supplements that can support better brain function in the meantime!

🧠CREATINE
Research shows that creatine improves memory and thinking speed following sleep loss through mechanisms such as👉🏼 improved mitochondrial function, reduced oxidative damage, and increased energy production in the brain. 🤩

🍵L-THEANINE
L-theanine preserves neuron & mitochondrial function -preventing brain shrinkage and oxidative stress. 👏🏼 This results in better brain function and memory following sleep deprivation.

L-theanine is an amino acid found in green and black tea ☕️ So, drink up!
however the dose needs to be pretty high for the most brain benefits, so in general I’d recommend a supplement in addition to your daily matcha 🍵

You can find my favorite creatine linked in my stories 📲

As a new mom who’s exclusively breastfeeding, good sleep just isn’t in the cards right now 😅 I’m so grateful to have these kinds of tools to help my body recover from sleepless nights 💪🏼

Drop your questions and gimmee the new mom sleep tips!!

25/10/2025

No but really 🥹🥹🥹😭
I’m obsessed with him 🥰

TBH I never dreamed of being a mom.

🩵I always felt like my life was full enough- I loved my husband and my friends, and I wasn’t sure being a mom was my life’s purpose 🤷‍♀️

But at 35…I changed my mind 🙃

Jordy and I talked [a lot] about what we want to get out of life, where we see ourselves in 20 years, and the pros/cons of kid vs no-kid life.

When it came down to it, the cons list for kids was pretty long 😏
but ultimately we decided a family was in our future and we were ready to embark on a new adventure together ♥️

I’m so grateful for a body that could carry him, and the opportunity to experience life with our little Liam 🩵💙

I totally see you if you’ve decided kids aren’t for you or even if you’ve struggled to decide.
I don’t think as a woman we have to have kids to be fulfilled

Your purpose can be whatever you want it to be and It’s never too late to change directions and create new purpose either.

I thought long and hard about this decision and I’m happy to chat with anyone dealing with the same indecision. 🙃
I also know that sometimes it’s out of your control and I see you too. 🫶🏼

My DMs are always open 😘

21/09/2025

🪽Totally in awe 🥰

Liam Craig Mowbray
Arrived: September 13, 2025
🩵 9 lbs 15 oz, 22.5 in 🩵

We are so grateful
♥️♥️♥️

12/08/2025

I wanted to share this as a completely realistic day of eats —> that [literally] anyone could do!

There was zero cooking and minimal effort, but maximum nutrition during one of my busiest days!

At the end of my pregnancy- my schedule has been PACKED as I try to work it all in before I go out on maternity leave.

The key is to have healthy + simple staples on hand, quick & easy meal ideas, and some go-to freezer staples!

This day racked up:
1850 calories, 100 gm of protein, & 34 gm fiber

…Of course I wasn’t actually counting or tracking that day (I don’t have the mental space for that!)
Instead, I’ve developed my own proven method for building meals that meet your goals without counting cals, tracking macros, or resorting to food apps.

And [coming soon!!] you’ll be able to learn my exact method, step-by-easy-step, within my newly launching membership, Your Balanced Body Blueprint!

Hit follow, like this post, and drop a comment below to stay in the know!
You’ll want to be the first to join for extra perks & benefits! 😘

I’m sure y’all have days like this 😆
What are some of your go-to meals for busy days?? 👇🏼

The Self Care Dietitian

19/11/2025

18/11/2025

10/11/2025

28/10/2025

26/10/2025

25/10/2025

21/09/2025

12/08/2025

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