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12 nutritious foods to eat in the first month after childbirth

The first few weeks home with your new baby can be physically, mentally and emotionally exhausting. And though the first month postpartum would be a great time to focus on your health and wellbeing, self-care probably won't be at the top of your list. But you don't have to leave the house to take care of yourself, mama.

In fact, what you eat will go a long way to help you be, look and feel like your best self.

Now, I'm under no assumption that in your sleep-deprived state, you will want to chop vegetables and grilling chicken for a salad, but that doesn't mean you have to sacrifice eating healthy.

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Here are 12 everyday items that are great to have in the house for those early weeks when you can't work out yet and when opening the refrigerator or cabinet is the most you are willing to take on.

1. Oatmeal

This complex carb is high in fiber and protein, so it will fill you up and keep you satisfied. Oats are also said to help with milk production if you're breastfeeding.

2. Nuts

These healthy fats also contain protein, so they make for a great snack, and you can easily grab a handful when you need a boost of energy. These healthy fats are crucial to your little one's organs and brain development, and to your metabolism and milk production.

3. Nut butter

Whether you're into peanut butter, almond butter or another kind of nut, this is great to have on hand for a quick dose of protein and healthy fat. A spoonful can make a great snack or smear it on whole grain bread (see #4) for a quick meal.

4. Whole grain bread

This staple is great because you can eat it as is or with a topping of your choice. Eat it fresh or freeze it and defrost slice by slice to preserve it – either way, you will get the protein and fiber you need whether it be for breakfast, lunch or dinner.

5. Plain Greek yogurt

This protein-packed staple makes for a great breakfast or snack. Be sure to grab plain to avoid extra sugars and top with nuts or fruit for extra nutrients. Opt for the whole milk option to get those healthy fats.

6. Eggs

Possibly the most versatile staple, eggs are great for any meal. It takes less than 5 minutes to scramble them up, and if you have time, hard boiling a few at the beginning of the week will ensure you have a protein-filled snack ready to go when you need it. Eggs also contain a lot of nutrients and vitamins that can assist in recovering from birth.

7. Hummus

This staple is filled with protein, fiber and healthy fats thanks to the chickpeas, tahini and olive oil that hummus is made of. Smear it on whole grain bread or crackers for an easy snack.

8. Frozen fruit and veggies

It can be hard to keep fresh fruit and veggies in the house in the early days when the idea of washing, chopping and cooking seems like too much to handle. Frozen is the perfect solution to making sure they don't go bad. Pop them in the microwave to thaw or blend frozen for a smoothie anytime.

9. Sweet potatoes

This complex carb is high in nutrients, easy to make, and has a longer shelf life than other vegetables. It contains vitamin A, which is passed through breastmilk to the baby and also supports your immune system.

10. Apples

Like sweet potatoes, this staple has a longer shelf life than most other fruits and when eaten with nut butter, is the perfect mix of protein, healthy fat and complex carbs to keep your energy up.

11. Canned beans

The high fiber content in beans will keep your digestive system moving along, which is important following a vaginal birth or c-section. They are also a great source of protein and can be added to any meal for a nutritional boost.

12. Homemade frozen dinners

Making a few meals that can be kept in the freezer until the baby arrives is a great way to ensure you and your family have something nutritious to eat in the first crazy days and nights of parenthood. Things like meatballs, sauce, chili and soups are healthy and hearty staples that can go a long way.

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    These challenges from Nike PLAYlist are exactly what my child needs to stay active

    Plus a fall family bucket list to keep everyone moving all season long.

    While it's hard to name anything that the pandemic hasn't affected, one thing that is constantly on my mind is how to keep my family active despite spending more time indoors. Normally, this time of year would be spent at dance and gymnastics lessons, meeting up with friends for games and field trips, and long afternoon playdates where we can all let off a little steam. Instead, we find ourselves inside more often than ever before—and facing down a long winter of a lot more of the same.

    I started to search for an outlet that would get my girls moving safely while we social distance, but at first I didn't find a lot of solutions. Online videos either weren't terribly engaging for my active kids, or the messaging wasn't as positive around the power of movement as I would like. Then I found the Nike PLAYlist.

    I always knew that Nike could get me moving, but I was so impressed to discover this simple resource for parents. PLAYlist is an episodic sports show on YouTube that's made for kids and designed to teach them the power of expressing themselves through movement. The enthusiastic kid hosts immediately captured my daughter's attention, and I love how the physical activity is organically incorporated in fun activities without ever being specifically called out as anything other than play. For example, this segment where the kids turn yoga into a game of Paper Scissors Rock? Totally genius. The challenges from #TheReplays even get my husband and me moving more when our daughter turns it into a friendly family competition. (Plus, I love the play-inspired sportswear made just for kids!)

    My daughter loves the simple Shake Ups at the beginning of the episode and is usually hopping off the couch to jump, dance and play within seconds. One of her favorites is this Sock Flinger Shake Up activity from the Nike PLAYlist that's easy for me to get in on too. Even after we've put away the tablet, the show inspires her to create her own challenges throughout the day.

    The best part? The episodes are all under 5 minutes, so they're easy to sprinkle throughout the day whenever we need to work out some wiggles (without adding a lot of screen time to our schedule).

    Whether you're looking for simple alternatives to P.E. and sports or simply need fun ways to help your child burn off energy after a day of socially distanced school, Nike's PLAYlist is a fun, kid-friendly way to get everyone moving.

    Need more movement inspiration for fall? Here are 5 ways my family is getting up and getting active this season:

    1. Go apple picking.

    Truly, it doesn't really feel like fall until we've picked our first apple. (Or had our first bite of apple cider donut!) Need to burn off that extra cinnamon-sugar energy? Declare a quick relay race up the orchard aisle—winner gets first to pick of apples at home.

    To wear: These Printed Training Tights are perfect for when even a casual walk turns into a race (and they help my daughter scurry up a branch for the big apples).

    2. Visit a pumpkin patch.

    We love to pick up a few locally grown pumpkins to decorate or cook with each year. Challenge your child to a "strongman" contest and see who can lift the heaviest pumpkin while you're there.

    To wear: Suit up your little one in comfort with this Baby Full Zip Coverall so you're ready for whatever adventures the day brings.

    3. Have a nature scavenger hunt.

    Scavenger hunts are one of my favorite ways to keep my daughter preoccupied all year long. We love to get outside and search for acorns, leaves and pinecones as part of our homeschool, but it's also just a great way to get her exercising those gross motor skills whenever the wiggles start to build up.

    To wear: It's not truly fall until you break out a hoodie. This cozy Therma Elite Kids Hoodie features a mesh overlay to release heat while your child plays.

    4. Have a touch-football game.

    Tip for parents with very little kids: It doesn't have to last as long as a real football game. 😂 In fact, staging our own mini-games is one of our favorite ways to get everyone up and moving in between quarters during Sunday football, and I promise we all sleep better that night.

    To wear: From impromptu games of tag to running through our favorite trails, these kids' Nike Air Zoom Speed running shoes are made to cover ground all season long.

    5. Create an indoor obstacle course.

    Pretending the floor is lava was just the beginning. See how elaborate your personal course can get, from jumping on the couch to rolling under the coffee table to hopping down the hallway on one foot.

    To wear: These ready-for-any-activity Dri-FIT Tempo Shorts are perfect for crawling, hopping and racing—and cuddling up when it's time to rest.

    This article was sponsored by Nike. Thank you for supporting the brands that supporting Motherly and mamas.

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    Tips parents need to know about poor air quality and caring for kids with asthma

    There are steps parents can take to keep their children as healthy as possible.

    When wildfires struck the West Coast in September 2020, there was a lot for parents to worry about. For parents of children with asthma, though, the danger could be even greater. "There are more than 400 toxins that are present in wildfire smoke. That can activate the immune system in ways that aren't helpful by both causing an inflammatory response and distracting the immune system from fighting infection," says Amy Oro, MD, a pediatrician at Stanford Children's Health. "When smoke enters into the lungs, it causes irritation and muscle spasms of the smooth muscle that is around the small breathing tubes in the lungs. This can lead to difficulty with breathing and wheezing. It's really difficult on the lungs."

    With the added concern of COVID-19 and the effect it can have on breathing, many parents feel unsure about how to keep their children protected. The good news is that there are steps parents can take to keep their children as healthy as possible.

    Here are tips parents need to know about how to deal with poor air quality when your child has asthma.

    Minimize smoke exposure.

    Especially when the air quality index reaches dangerous levels, it's best to stay indoors as much as possible. You can find out your area's AQI at AirNow.gov. An under 50 rating is the safest, but between 100-150 is considered unhealthy for sensitive groups, such as children with asthma. "If you're being told to stay indoors, listen. If you can, keep the windows and doors closed," Oro says.

    Do your best to filter the air.

    According to Oro, a HEPA filter is your best bet to effectively clean pollutants from the air. Many homes are equipped with a built-in HEPA filter in their air conditioning systems, but you can also get a canister filter. Oro says her family (her husband and children all suffer from asthma) also made use of a hack from the New York Times and built their own filter by duct taping a HEPA furnace filter to the front of a box fan. "It was pretty disgusting what we accumulated in the first 20 hours in our fan," she says.

    Avoid letting your child play outside or overly exert themselves in open air.

    "Unfortunately, cloth masks don't do very much [to protect you from the smoke pollution]," Oro says. "You really need an N95 mask, and most of those have been allocated toward essential workers." To keep at-risk children safer, Oro recommends avoiding brisk exercise outdoors. Instead, set up an indoor obstacle course or challenge your family to jumping jacks periodically to keep everyone moving safely.

    Know the difference between smoke exposure and COVID-19.

    "COVID-19 can have a lot of the same symptoms—dry cough, sore throat, shortness of breath and chest pain could overlap. But what COVID and other viruses generally cause are fever, chills, vomiting, diarrhea and body aches. Those would tell you it's not just smoke exposure," Oro says. When a child has been exposed to smoke, they often complain of a "scrape" in their throat, burning eyes, cough, shortness of breath, chest pain or wheezing. If the child has asthma, parents should watch for a flare of symptoms, such as coughing, wheezing or a tight sensation in their chest.

    Unfortunately, not much is known about long-term exposure to wildfire smoke on a healthy or compromised immune system, but elevated levels of air pollution have been associated with increased COVID-19 rates. That's because whenever there's an issue with your immune system, it distracts your immune system from fighting infections and you have a harder time fighting off viruses. Limiting your exposure to wildfire smoke is your best bet to keep immune systems strong.

    Have a plan in place if you think your child is suffering from smoke exposure.

    Whatever type of medication your child takes for asthma, make sure you have it on-hand and that your child is keeping up with regular doses. Contact your child's pediatrician, especially if your area has a hazardous air quality—they may want to adjust your child's medication schedule or dosage to prevent an attack. Oro also recommends that, if your child has asthma, it might be helpful to have a stethoscope or even a pulse oximeter at home to help diagnose issues with your pediatrician through telehealth.

    Most importantly, don't panic.

    In some cases, social distancing and distance learning due to COVID may be helping to keep sensitive groups like children with asthma safer. Oro says wildfires in past years have generally resulted in more ER visits for children, but the most recent fires haven't seen the same results. "A lot of what we've seen is that the smoke really adversely affects adults, especially older adults over 65," Oro says. "Children tend to be really resilient."

    This article was sponsored by Stanford Children's Health. Thank you for supporting the brands that support Motherly and mamas.

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    Dear 2020 baby: Thank you

    This year has been a mess. But you've been the light in the darkness.

    Sweet 2020 baby,

    I just want to say thank you.

    Because in many ways, this year has been a mess.

    A bit of a disaster, really.

    But you.

    You've been the light in the darkness.

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