Nutrition for Mamas

96. Enjoy dessert without falling off track 🍪✨

You do not have to swear off sweets to stay on track. If cookies make you panic, if you feel out of control around dessert, or if you’re already dreading the January spiral… this episode is your permission slip to breathe. Because yes, you can enjoy dessert and still feel amazing in your body. You just need the right tools, swaps, and mindset going in. Inside the episode: • Why dessert feels harder this time of year (spoiler: it’s the blood sugar roller coaster before the party) • The 4 things you should absolutely avoid doing if you want to enjoy dessert without overdoing it • What actually works to keep cravings calm and steady • Delicious dessert swaps that taste shockingly good • My go to high protein holiday treat you can make in one minute This is for you if: ✔ You want to enjoy treats without losing progress ✔ You’re tired of “being good” all week then eating every cookie in sight ✔ January keeps feeling like digging out of a sugar coma We’re not doing that this year. The magic isn’t in avoiding dessert. It’s in supporting your body so you can have the treat, enjoy it, feel satisfied, and move on. A few truths from the episode: "It’s not a willpower problem, it’s biology." "The key isn’t avoiding dessert, it’s preparing your body for it." "Willpower can’t compete with low blood sugar, high stress, and no sleep." You deserve to enjoy the season and feel good doing it! Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Free Workshop: How Breastfeeding Moms Fit Back in their Pre-Baby Jeans Without Losing Milk Supply [https://www.busymommeals.com/free-workshop-bf-ig] Free Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen [https://www.busymommeals.com/cookingclassworkshopig] Ready to join us inside the Nutrition for Mamas Reset? Click here! [https://www.busymommeals.com/nutrition-for-mamas-reset-397] 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57 [https://nutritionforlittles.com/freetraining-aff/?ref=brooke57] Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/ [https://app.expectingandempowered.com/subscriptions/]

95. 5 Weight Loss Myths to Ditch Now

You're doing everything "right." You're eating less. You're moving more. You're cutting carbs. You're even breastfeeding, which is supposed to "melt the weight off," right? Yet the scale isn't budging. Your energy is tanking. Your mood is suffering. And honestly? You're starting to feel like your body is broken. Here's what nobody tells you: The advice you've been following isn't wrong for everyone… it's just wrong for YOU right now. Your body isn't the same as it was before having kids. Your hormones are different. Your metabolism is different. Your needs are different. But the weight loss rules? They're still the same old "eat less, move more" nonsense that's actually working AGAINST you. In this week's episode, Brooke breaks down: * Why the "eat less, move more" rule backfires for moms (and what actually works) * The real reason breastfeeding alone won't melt the weight off * Why cutting carbs is sabotaging your mood AND your milk supply * How strength training beats cardio for long-term results * Why the scale is lying to you (and what to focus on instead) * How to rebuild your metabolism instead of restricting it The truth? Weight loss after baby doesn't have to feel like a battle. When you shift from restriction to rebuilding, everything changes, your energy, your mood & even your metabolism. Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://www.busymommeals.com/cookingclassworkshopig]How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57 [https://nutritionforlittles.com/freetraining-aff/?ref=brooke57] Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/ [https://app.expectingandempowered.com/subscriptions/]

94. Why you're always hungry even after eating

“I just ate... why am I STILL starving?" If you've said this more than once, your body is actually trying to tell you something. Here's what most moms don't realize: It's not about willpower. It's not about eating more. It's about what you're actually putting on your plate. The truth is, you could be eating the "right" foods and still feel like a bottomless pit because your meals are missing one critical element and it doesn’t necessarily have to do with calories . In this week's episode, Brooke breaks down: * Why your hunger is actually WORSE now than during pregnancy (and what's really causing it) * The #1 nutrient that keeps you full between meals (most moms are completely missing this) * The biggest breakfast mistake that's sabotaging your entire day * How to build a plate that actually satisfies you without obsessing over food The best part? You don't have to give up your favorite foods or your milk supply to feel nourished and strong. 🎉 Check out Busy Mom Meals or Brooke’s free postpartum nutrition workshop to finally take the guesswork out of what to eat. Links below!   Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://www.busymommeals.com/cookingclassworkshopig]How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57 [https://nutritionforlittles.com/freetraining-aff/?ref=brooke57] Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/ [https://app.expectingandempowered.com/subscriptions/]

93. What I eat in a day (as a dietitian and busy mom)

What I Actually Eat in a Day (As a Dietitian & Mom of 3) Let me guess, you think dietitians meal prep on Sundays, eat perfectly balanced meals, and never touch a chicken nugget. Spoiler: Nope. I'm a registered dietitian and a mom of three. Which means my meals need to be fast, simple, and actually doable on days when I'm running on fumes. No fancy recipes. No hours in the kitchen. No pretending I have it all together. In this episode, I'm pulling back the curtain and showing you exactly what I eat in a real day, the good, the lazy, and the "this is what's happening today." 🎧 Here's what you'll discover: ✅ My 5-minute breakfast that keeps me full until lunch (no mid-morning crash) ✅ Why I never drink coffee on an empty stomach and what I do instead ☕ ✅ The "lazy lunch" hack I use when I have zero time (and zero shame about it) ✅ What goes into my collagen latte and why it's a total game-changer ✅ Simple dinners that work for the whole family, no separate "kid meals" required ✅ How frozen veggies and salad kits literally save my sanity ✅ Why I don't stress about eating different things every single day Here's the truth: You don't need fancy recipes, expensive ingredients, or hours in the kitchen to feel better and support your body. You just need realistic, repeatable meals that actually fit your life. 👉 Listen now and get a behind-the-scenes look at what simple, balanced eating actually looks like when you're a real human with a real life. Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://www.busymommeals.com/cookingclassworkshopig]How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Ready to join us inside the Nutrition For Mamas Reset? Click here! [https://www.busymommeals.com/nutrition-for-mamas-reset-397] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57 [https://nutritionforlittles.com/freetraining-aff/?ref=brooke57] Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/ [https://app.expectingandempowered.com/subscriptions/]

92. I used to eat these "healthy" foods every day (big mistake)

I used to start my mornings with almond milk lattes, low-fat yogurt, and a protein bar. All "healthy" choices, right? Wrong. Turns out, those foods were spiking my blood sugar, tanking my energy by 10am, and keeping me constantly hungry. In this episode, I'm breaking down the most popular "health foods" that are secretly sabotaging your energy, hormones, and weight loss and what to eat instead. 🎧 What you'll learn: * The biggest coffee mistake moms make ☕ * Why "low-fat" usually means "high sugar" * What oat and almond milk labels don't tell you * How your morning smoothie might be working against you * The sneaky sugar hiding in protein bars * My go-to swaps for dressings, cereals, granola, and yogurt The foods you start your day with set the tone for your energy, cravings, and mood. Listen now and stop letting "healthy" labels fool you. 👉 Want done-for-you meal plans that make this even easier? Check out Busy Mom Meals for weekly high-protein recipes and grocery lists that help you feel better. 🎥 Grab my free workshop to learn the exact steps to reach your healthiest weight without giving up your favorite foods.  Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://brookemillernutrition.com/postpartumworkshop_ig]How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Ready to join us inside The Postpartum Shift? Click here! [https://brookemmiller.com/tpr497] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57 [https://nutritionforlittles.com/freetraining-aff/?ref=brooke57] Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/ [https://app.expectingandempowered.com/subscriptions/]