Katie Bressack is an award winning holistic nutritionist specializing in women’s hormonal health. So when it comes to breaking down female hormones, she knows first hand what you should be doing to optimize your hormonal health.
Katie counsels women to prepare their bodies for pregnancy in order to have a healthy pregnancy. In addition she helps women increase their energy levels while getting their periods back and on track through a healthier diet.
If you have unanswered questions when it comes to your hormones, health, and how it all comes together, then hopefully you will find this interview helpful.
Healthified: Let’s start with what ALL women need in their diet regularly but aren’t getting enough of.
Katie Bressack (KB): Don’t skip meals and always have water and food before caffeine in the morning. Also, one of the most important things to think about with hormones is keeping your blood sugar stable. This helps support your mood and energy in addition to promoting sleep. Try to have protein, fats, and carbs/fiber at every meal and snack and continue to drink enough water throughout the day.
Healthified: With that being said, what are the top 3 nutrients women need to fuel up on postpartum?
Katie Bressack (KB): Focus on healthy proteins, fats, and carbs immediately postpartum! Think about eating lots of warm, cooked foods to help with recovery like curries, stews, and soups, and be sure to include bone broth.
Healthified: Motherhood is hard enough,. How can moms weave these items into their lifestyle without making it complicated?
Katie Bressack (KB): Make it easy! If you haven’t started meal planning yet, now is a good time to get into a groove with having food on hand. Use your Crock-Pot or Instant Pot and triple every recipe and freeze any extra food you can, labeling it with the date. Having groceries delivered to your house can also be helpful, and there are many healthy food-delivery services that offer you the extra support you might need so you can continue eating as healthy as possible.
Healthified: What is your number one nutrition tip for postpartum moms?
Katie Bressack (KB): Remember rest is just as important as the food you eat. Try not to do it all, ask for help and incorporate bone broth into your day. Bone broth is one of the most healing and nourishing liquids you can make. I suggest you have a cup or two of bone broth per day during the first 40 days, but especially during the first two postpartum weeks. The collagen in bone broth can help heal wounds and rebuild the tissue of the uterus, abdominal muscles, and pelvic floor. You can also add high-quality collagen peptides to teas, overnight oats, and soups.
Need a bone broth recipe? Click here for the full list of ingredients and directions.