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Today, we’re diving into a topic every mom can relate to—quick and easy weeknight dinners!
When life gets chaotic, it’s easy to fall into the trap of grabbing takeout or relying on convenience foods that may not leave you or your family feeling your best. But the good news is, with a little planning and a few simple recipes, you can have nourishing, delicious meals on the table in no time.
In this episode, I’ll be sharing four of my favorite weeknight dinner ideas that are fast, easy to prep, and packed with nutrition. So whether you're juggling homework, after-school activities, or simply feeling the weight of a busy day, these recipes will take the stress out of dinner time.
Let’s get started!
Val
Schedule your 60-Minute Nutrition Coaching Session with me today!
Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!
In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered - join here https://www.facebook.com/share/g/18ZFosay2X/
Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider
It’s time to prioritize YOU, mama! So, what are you waiting for? Head to https://wellnessbyval.kit.com/insider to join the community and sign up for my weekly newsletter—let’s crush those health goals together.
Connect with Me:
Instagram: @wellnessbyval_Get the Weekly Newsletter! Free CommunityEmail: [email protected] -
In the final week of the Start Strong Challenge, we’re focusing on creating habits that last by embracing balance and sustainability. All too often, we dive into new routines with an "all or nothing" mindset, only to burn out or feel defeated when life gets busy.
In this episode, I’ll share:
Why balance is key to building habits that work for your lifePractical tips to avoid overwhelm and create sustainable changesHow to prioritize self-compassion while staying consistentIf you’ve been striving for long-term wellness without sacrificing your sanity, this episode is your guide to finding harmony in your habits. Let’s wrap up this challenge feeling empowered and ready to thrive!
It's not too late to join the challenge and get all the FREE resources! Go to https://wellnessbyval.kit.com/startstrongchallenge to join today!
Stay strong & nourished,
Val
Connect with Me:
Instagram: @wellnessbyval_Free CommunityEmail: [email protected]Need one-on-one support?
If you need 1:1 support, schedule a coaching session with me so I can support you on your journey with proper nutrition and lifestyle practices.
Stay hydrated with LMNT and get a FREE sample pack with your purchase.
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Hey Momma!
Are you twired?! You’re so tired, but also wired? So when you finally make it to bed, you’re just laying there thinking about all of the things?
Has this happened to you?!
In this episode of the Strong & Nourished Momma podcast, we are talking about creating the ultimate pre-bed routine to help you go to sleep and stay asleep so that you wake up rested and refreshed! We dive into the science behind sleep and what the circadian rhythm is and how to use this information to support your pre-bed routine.
I also discuss some nutritional support for sleep - herbal teas, magnesium and tart cherry juice concentrate!
It’s time to sleep well and stress less!Val
Want some supplements to help with sleep?! Check out Earthley’s Stress & Sleep Supplements and Val’s Fullscript Supplement Dispensary for Sleep Support!
Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!
In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered - join here https://www.facebook.com/share/g/18ZFosay2X/
Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider
It’s time to prioritize YOU, mama! So, what are you waiting for? Head to https://wellnessbyval.kit.com/insider to join the community and sign up for my weekly newsletter—let’s crush those health goals together.
Connect with Me:
Instagram: @wellnessbyval_Get the Weekly Newsletter! Free CommunityEmail: [email protected] -
Do you struggle to find the motivation to exercise?!
Welcome to another episode of the Strong and Nourished Momma podcast!
This week, we're diving into one of the most important—and often challenging—aspects of self-care for busy moms: movement. We’re not just talking about any movement, but purposeful, intentional movement that fits seamlessly into your busy schedule.
In this episode, we'll be discussing:
Motivation: Why it can be tough to stay motivated, and how to cultivate intrinsic motivation that supports long-term consistency.Implementation Intentions: How setting clear intentions can turn good intentions into real actions, even on your busiest days.Habit Stacking: How to build movement into your existing routines so it becomes second nature—no extra time needed!Plus, I've got some super practical tips for quick movement routines that busy moms can do anytime, anywhere, to get the blood flowing and boost energy.
If you're ready to take actionable steps toward a stronger, more nourished you—without sacrificing time with your little ones—this episode is for you! Tune in for strategies that will keep you moving and motivated all week long.
Key Takeaways:
The science behind motivation and how to make it work for youSimple habit-stacking techniques that create lasting movement habitsQuick and effective movement routines that you can do even with a packed scheduleTune in, get inspired, and let’s move with purpose, Momma! 💪
Need help with what to do for exercise during pregnancy or postpartum?! Join my Birthfit Pregnancy and Postpartum Foundations Program! It's 100% online and self-paced.
Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last
This link enrolls you in the challenge and you will receive the Challenge Workbook Each week, I’ll send you worksheets, fun workouts and yummy recipesWeekly check-ins within the communityConnect with Me:
Instagram: @wellnessbyval_Free CommunityEmail: [email protected] -
Have you ever wondered how to keep your milk supply up to not only feed your little one, but to start storing some milk, too?!
Today we are talking about 6 things you need to know to keep your milk supply strong as a breastfeeding Momma! I breastfed for 13 and a half months, so I know the struggles of breastfeeding and the constant worry of trying to keep your supply up! That’s why I want to share with you some things you can start doing to help you! Of course there are things that are out of our control, and that’s okay! But we are going to focus on what IS in our control so that we can make this journey just a little less stressful!
Grab a notebook and pen, let’s dive in!
Get the Weekly Newsletter! And you will get all this information in your inbox! I’ll also send recipes and supplements to help support your milk supply!
If you need 1:1 support, schedule a coaching session with me so I can support you on your breastfeeding journey with proper nutrition and lifestyle practices.
Please share this episode with a mom friend who wants to breastfeed or is breastfeeding!
Stay strong & nourished,
Val
Connect with Me:
Get the Weekly Newsletter! Instagram: @wellnessbyval_Free CommunityEmail: [email protected]Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Work with me!
Schedule your FREE 15-minute consult with me today!To book a 1:1 nutrition coaching session or packageTo get the Birthfit Pregnancy and Postpartum Foundations ProgramHere are my affiliates - brands I use and love!
Shop Kion with Val - use code WELLNESSBYVAL
Shop Earthley Products
Shop Clean Beauty Products with Val from Beautycounter
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
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Welcome to Week 2 of the Start Strong Challenge where we are creating healthy habits that last! This week is all about taking steps to nourish your body and mind, so you have the energy you need to tackle your busy days as a mom while feeling strong and healthy!
In this episode, we dive into B=MAP and how you can use this formula alongside the 4 Laws of Behavior Change to develop habits that support your goals. Be sure to enroll for the FREE 4 Week Challenge so that you can get this week’s workbook + recipes to help you stay nourished and energized!
Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last
This link enrolls you in the challenge and you will receive the Challenge Workbook Each week, you’ll receive worksheets, fun workouts and yummy recipesWeekly check-ins within the communityConnect with Me:
Weekly NewsletterInstagram: @wellnessbyval_Free CommunityEmail: [email protected]If you enjoyed this episode, don’t forget to subscribe, rate, and review the podcast. Your support helps me continue to bring you the best content to nourish your body and soul!
Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Work with me!
Schedule your FREE 15-minute consult with me today!To book a 1:1 nutrition coaching session or packageTo get the Birthfit Pregnancy and Postpartum Foundations ProgramHere are my affiliates - brands I use and love!
Shop Kion with Val
Shop Earthley Products
Shop Clean Beauty Products with Val from Beautycounter
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
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Are you tired of feeling sluggish after breakfast, or craving sugary snacks just hours after you eat? In today’s episode of Strong & Nourished Momma, we’re diving into why a high-protein breakfast is a game-changer for busy moms looking to maintain steady energy levels throughout the day—without the dreaded sugar crash. Whether you're juggling kids, work, or both, these easy and delicious breakfast ideas will fuel you right from the start!
In This Episode, You’ll Learn:
✨The importance of protein for sustained energy and mood balance✨How protein can stabilize blood sugar and help prevent afternoon crashes✨Simple, quick high-protein breakfast options that are perfect for busy mornings✨The best sources of protein (even for those with dietary restrictions)✨Tips for making breakfast prep easy and stress-free
Ready to fuel your mornings with a protein-packed breakfast? Try out one of the ideas from today’s episode and let me know how it goes! Share your creations with us on social media and tag @wellnessbyval_ for a chance to be featured.
If you enjoyed this episode, don’t forget to subscribe, rate, and review the podcast. Your support helps me continue to bring you the best content to nourish your body and soul.
Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last
This link enrolls you in the challenge and you will receive the Challenge Workbook Each week, I’ll send you worksheets, fun workouts and yummy recipesWeekly check-ins within the communityConnect with Me:
Get the Weekly Newsletter! Instagram: @wellnessbyval_Free CommunityEmail: [email protected]Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Work with me!
Schedule your FREE 15-minute consult with me today!To book a 1:1 nutrition coaching session or packageTo get the Birthfit Pregnancy and Postpartum Foundations ProgramEnd of the Year Sales!
Shop Kion with Val
Shop Earthley Products
Shop Clean Beauty Products with Val from Beautycounter
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
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I know how hard it is to create healthy habits as a busy mom... and have them actually STICK! So that’s why I’ve put together this FREE 4 week challenge for you to start creating lasting healthy habits right now!
Throughout January, I will be releasing additional episodes to help you on this journey. Today we discuss the psychology of habit formation and why mindset is key to long-term success.
So if you're ready to do the work, grab a notebook and pen, and let's dive in.
Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last
This link enrolls you in the challenge and you will receive the Challenge Workbook + the Workbook for Week 1 Weekly check-ins within the communityConnect with Me:
Weekly NewsletterInstagram: @wellnessbyval_Free CommunityEmail: [email protected]If you enjoyed this episode, please subscribe, rate, and review the podcast. Your support helps me continue to bring you the best content to nourish your body and soul.
Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Work with me!
Schedule your FREE 15-minute consult with me today!To book a 1:1 nutrition coaching session or packageTo get the Birthfit Pregnancy and Postpartum Foundations ProgramEnd of the Year Sales!
Shop Kion with Val
Shop Earthley Products
Shop Clean Beauty Products with Val from Beautycounter
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
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Do you find yourself setting New Year's Resolutions? Do you set these overambitious goals at the beginning of the year only to become overwhelmed and stop these habits altogether by February? Are you looking to get back into a good movement routine to build strength and be a functional mom or start meal planning and prepping to help save time and feed the family healthy meals?
This episode explores the common challenges people face when setting New Year’s resolutions and why they often don’t last. I will provide practical strategies to help a busy mom like you set realistic, meaningful goals that lead to sustainable change. This is the type of change that lasts a lifetime and makes being healthy easy! We will discuss aligning resolutions with personal values, creating actionable steps, and building habits that fit into a busy lifestyle. Whether you're aiming to get fitter, eat healthier, or finally tackle a long-held goal, this episode offers actionable advice on how to set resolutions that work and create habits that truly stick.
To help you create these habits that actually stick, I am offering a FREE 4-Week Challenge to help you kick off your 2025 with a bang! I will teach you how to build sustainable healthy habits that fit your busy lifestyle. Each week you will get simple, practical tools to feel stronger, more energized, and nourished - including workouts, easy recipes and mindset strategies. Whether you're just starting or looking for a fresh reset, this challenge will help you prioritize your health and create habits that STICK! Let’s make this your strongest year yet, Momma!
Click HERE to join the challenge and don’t forget to join the Free Community where I will guide you each week during the challenge.
Enjoy today’s show!
Val
What’s Next?!
Join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last
This link will give you the Start Strong WorkbookEach week, you will receive worksheets related to the week's topic, along with workouts and recipes.Join the of Mommas! This is where I will host the check-ins each week.
Schedule your FREE 15-minute consult with me today!
Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!
Need some supplements to support your pregnancy, postpartum, and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Here are my affiliates - brands that I personally use and love!
Shop Kion with Val - I love the Kion Aminos and Creatine!Shop Earthley Products Some of Val’s favorite productsGoodnight Lotion Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)Teething TamerFeel Better FastElderberry ElixirShop Clean Beauty Products with Val from BeautycounterShop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)There are many different ways you can work with me!
To book a 1:1 nutrition coaching session or packageTo get the Birthfit Pregnancy and Postpartum Foundations Program -
When the day's craziness hits you from all angles, what do you do? How do you cope? Have you ever thought of practicing gratitude? But how do you practice gratitude when you’re a mom and don’t even have time to go to the bathroom without being interrupted?! Don’t worry, that’s what we will discuss today.
In this episode, we will discuss the transformative power of gratitude in a busy mom’s life and how practicing gratitude can shift perspective, reduce stress, and help moms feel more present and energized. Yes! I am totally here for this! And guess what?! It doesn’t have to be something that takes hours or even 15 minutes! It can literally take you 60 seconds to incorporate in your busy busy day. AND you can practice it with your kids, while you’re getting ready for the day, driving to work, making dinner, so you don’t even have to think about finding extra time to sit down and practice gratitude. We will discuss how you can integrate this powerful practice throughout the day.
Stay strong & nourished and enjoy today’s show!
Val
What’s next?!
Get the Weekly Newsletter!
Join my Free Community of Mommas!
Schedule your FREE 15-minute consult with me today!
Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!
Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Here are my affiliates - brands that I personally use and love!
Shop Kion with Val - I love the Kion Aminos and Creatine!Shop Earthley Products Some of Val’s favorite productsGoodnight Lotion Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)Teething TamerFeel Better FastElderberry ElixirShop Clean Beauty Products with Val from BeautycounterShop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)There are so many different ways you can work with me!
To book a 1:1 nutrition coaching session or packageTo get the Birthfit Pregnancy and Postpartum Foundations ProgramHere are references from today’s episode:
Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (Sao Paulo, Brazil), 21, eRW0371. https://doi.org/10.31744/einstein_journal/2023RW0371
Lilian Jans-Beken, Nele Jacobs, Mayke Janssens, Sanne Peeters, Jennifer Reijnders, Lilian Lechner & Johan Lataster (2019): Gratitude and health: An updated review, The Journal of Positive Psychology, DOI: 10.1080/17439760.2019.1651888
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As a busy mom, do you struggle to prioritize your own nutrition during the chaos of the day?
Stuck wondering what healthy meals to make for you or your family?
Tired of running on empty and wondering how to recharge?
Are you looking for a way to make exercise feel fun and more achievable?
I’m so glad you’re here, Momma! This podcast is your guide to creating healthy habits that make your nutrition and wellness a priority throughout every stage of motherhood. You’ll discover simple ways to fit in joyful movement and whip up quick, delicious meals that nourish both you and your family.
Hey, I’m Val! A Functional Sports Dietitian, Prenatal & Postpartum Fitness Coach and first time momma. Throughout the different seasons of my life, I have tried to eat well and stay active, but found it easy to be all or nothing when it comes to my health. This way of living was unsustainable, stole my time and energy and was detrimental to my well-being.
I finally realized that if I was going to live a healthy lifestyle, I needed to find balance with my nutrition and wellness, especially now during motherhood. I created a simplified plan where it is easy to be healthy without rigid rules or sacrificing delicious foods. A plan where I can fit in exercise and reach my goals without spending hours in the gym. And I’m ready to share it with you!
If you’re ready to live a fun and sustainable lifestyle, where being healthy doesn’t compete with a busy schedule, you’re in the right place. Each episode is packed with practical tips, real-life strategies, and expert advice to help you nourish your body, boost your energy, and feel your best–all while keeping things realistic and manageable.
Grab your coffee or matcha, and join me on this journey to becoming a strong and nourished momma! It's time to fuel up for a healthier, happier you–because YOU deserve to thrive throughout motherhood! Now, let’s dive in!
Val
What's Next?!
Get my weekly newsletter!
Join my Free Community of Mommas!
Schedule your FREE 15-minute consult with me today!
There are so many different ways you can work with me!
To book a 1:1 nutrition coaching session or packageTo get the Birthfit Pregnancy and Postpartum Foundations ProgramGet the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!
Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Here are my affiliates - brands that I personally use and love!
Shop Kion with Val - I love the Kion Aminos and Creatine!Shop Earthley Products Some of Val’s favorite productsGoodnight Lotion Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)Teething TamerFeel Better FastElderberry ElixirShop Clean Beauty Products with Val from BeautycounterShop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10) -
Have you ever been so busy running around, whether for your kids, going to work, or running errands that you end up skipping meals or grabbing whatever’s convenient?!
Let’s fix that today!
In this episode, I teach you how to build a balanced plate so that you can fuel your busy day as a working mom! I will share 5 key components of a balanced plate, how to easily create one and why this is so important for energy, focus and sustaining busy days. This technique can be used when meal planning and prepping meals at home or when you’re out and about!
After listening to this episode, I encourage you to try building one balanced meal today with what you learned!
Don’t forget to share your favorite balanced meals or meal prep tips on social media! Tag me on Instagram, @wellnessbyval_
Stay strong & Nourished,
Val
What’s Next?!
Get your FREE Balanced Recipe Here!
Schedule your FREE 15 minute consult with me today!
There are so many different ways you can work with me!
To book a 1:1 nutrition coaching session or packageTo get the Birthfit Pregnancy and Postpartum Foundations ProgramGet the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!
Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Here are my affiliates - brands that I personally use and love!
Shop Kion with Val - I love the Kion Aminos and Creatine!Shop Earthley Products Some of Val’s favorite productsGoodnight Lotion Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)Teething TamerFeel Better FastElderberry ElixirShop Clean Beauty Products with Val from BeautycounterShop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10) -
Are you tired of dreading your workouts or feeling like exercise is just another chore on your to-do list? In this episode of Strong & Nourished Momma, we’re flipping the script on fitness and talking all about finding joy in movement.
Discover why loving the way you move is the key to creating a sustainable routine, how to explore different activities to find what lights you up, and practical tips for fitting movement into your busy mom life. Whether it’s dancing in your kitchen, walking in nature, lifting heavy weights, or trying something brand new, this episode will inspire you to reimagine exercise as a source of energy, strength, and fun.
Tune in for simple strategies, encouragement, and a challenge to help you start moving in a way that feels good to you! It’s important to find something you enjoy, as well as prepare you for the Daily Olympics known as Motherhood!
Don’t forget to share your movement wins with me—tag me on social media or drop me a message. Let’s celebrate together! You got this, Momma!
Stay strong & Nourished,
Val
What’s Next?!
Schedule your FREE 15-minute consult with me today!
Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!
There are so many different ways you can work with me!
To book a 1:1 nutrition coaching session or packageTo get the Birthfit Pregnancy and Postpartum Foundations ProgramNeed some supplements to support your pregnancy, postpartum, and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Here are my affiliates - brands that I personally use and love!
Shop Kion with Val - I love the Kion Aminos and Creatine!Shop Earthley Products Some of Val’s favorite productsGoodnight Lotion Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)Teething TamerFeel Better FastElderberry ElixirShop Clean Beauty Products with Val from BeautycounterShop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
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December is Constipation Awareness Month and we are back with Part 2!
In this episode, we explore how prebiotics and probiotics can support regularity and overall gut health. Learn what they are, why they matter, and how to easily incorporate them into your routine to keep your digestion on track this December (and beyond!). If you haven’t listened to part 1, be sure to check out Episode 06 | Part 1: Constipation Awareness Month: 5 Simple Ways to Get Things Moving This December before diving into this episode.
You can find all of the prebiotics and probiotics I discuss in my Fullscript Supplement Dispensary.
Don’t forget to schedule your nutrition coaching session with me to dive in further and I can create a personalized plan for you!
Prebiotics - non-digestible food ingredients that beneficially affect the host by selectively stimulating growth and/or activity [function] of one or a limited number of bacteria in the colon.
Partially Hydrolyzed Guar GumAcacia FiberWheat DextrinPsyllium HuskProbiotics - "live microorganisms which when administered in adequate amounts confer a health benefit to the host." You have to have the right strain for the job! In this case, we are wanting probiotic strains that have been specifically researched to help improve motility and constipation.
Probiotic Nomenclature - be sure there is a strain AND that the strain has research to back it up.
Bifidobacterium (genus) lactis (species) Bb12 (STRAIN)Bifidobacterium (genus) lactis (species) HN019 (STRAIN)Lactobacillus (genus) acidophilus (species) NCFM (STRAIN)Bifidobacterium (genus) lactis (species) Bi-07 (STRAIN)Bifidobacterium (genus) longum (species) BB536 (STRAIN)Lactobacillus (genus) casei (species) shirota (STRAIN)This is in YakultStay strong & nourished,
Val
NEXT STEPS:
Schedule your FREE 15 minute consult with me today!
Supplements to Support Motility - you will get 10% off your orders. If you set up subscriptions, you get an additional 5% discount. The Black Friday Sale is still going on through December 4th!!!
Subscribe to get updates when a new episode is released (+ some goodies!)
Follow me on Instagram
Join my Facebook Group
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December is Constipation Awareness Month! And we are starting off the month with a 2-part series to give constipation the attention it deserves!
In this episode (part 1), we will tackle constipation head-on and I’ll share five simple and effective strategies you can incorporate into your daily routine to support better motility and overall gut health. The goal is to stay regular and feel your best! From nutrition and hydration tips to lifestyle changes that make a big difference you’ll walk away with practical steps to get things moving and feel your best this holiday season.
If you’ve ever struggled with feeling stuck (literally), this episode is for you! Let’s get things flowing!
Stay strong & nourished,
Val
NEXT STEPS:
Schedule your FREE 15 minute consult with me today!
Supplements to Support Motility - you will get 10% off your orders. If you set up subscriptions, you get an additional 5% discount. The Black Friday Sale is still going on through December 4th!!!
Subscribe to get updates when a new episode is released (+ some goodies!)
Follow me on Instagram
Join my Facebook Group
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Black Friday Sales are in FULL SWING!!
In this episode, I am sharing my Black Friday Sales with you, along with my affiliate Black Friday Sales! Use this to get something for yourself, a gift to someone you care about, or BOTH!! Don’t forget that your health matters and it’s okay to put yourself first, Momma!
I am offering 20% off ALL of my services! I have never done this before and I am so excited to be offering this discount for you all! This includes 1:1 nutrition coaching (30 and/or 60 minute visits) and my 100% online and self-paced Birthfit Pregnancy and Postpartum Foundations Program. If you have questions, book your FREE 15 minute consult with me and we can discuss!
To book a 1:1 nutrition coaching session or packageTo get the Birthfit Pregnancy and Postpartum Foundations ProgramAt checkout, use code: BLACKFRIDAY20 - now through 12/1!!Check out Val’s Fullscript Supplement Dispensary! Normally you get 10% off your supplements, but for Black Friday you’re getting 20% OFF 11/29 - 12/3!
Here are my affiliates - brands that I personally use and love!
Kion is offering KionCash for Black Friday!Shop Kion with Val - they are offering KionCash for Black Friday, NOW through Tuesday, 12/3 (applied at checkout)Spend $100 and earn $25 kioncashSpend $150 and earn $50 Spend $200 and earn $75Spend $250 and earn $100Shop Earthley Products and get 20% off the entire store from Thursday, 11/28th at 6pm EST until Monday, 12/2 11:59pm EST (use code: BLACKFRIDAY24)Some of Val’s favorite productsGoodnight Lotion Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)Teething TamerFeel Better FastElderberry ElixirShop Clean Beauty Products with Val and get 25% OFF sitewide (applied at checkout)Spend $125+ to claim the Mini AHA Soothing Mask (exfoliating mask, softer skin)Spend $200+ to claim both the Mask and the Overnight Resurfacing Peel (smoother skin, radiant and glowing skin)Some of Val’s favorites: The Clean Deo, Think Big All in One Mascara, Dew Skin Tinted Moisturizer and thee All Bright C SerumShop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)**Disclaimer! Remember to discuss any supplements with your Registered Dietitian and/or Healthcare Provider prior to starting any new supplements. Especially if you are pregnant, nursing or taking any medications.
Please remember to practice gratitude and savor this holiday season!!
Stay strong and nourished,
Val
NEXT STEPS:
Schedule your FREE 15 minute consult with me today!
Subscribe to get updates when a new episode is released (+ some goodies!)
Follow me on Instagram
Join my Facebook Group
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Are you trying to build a healthy habit but struggling to make it stick? You’ve probably heard that it only takes 21 days to form a new habit, but is that really true? In this episode, I dive deep into the science behind habit formation and reveal why the day-day rule might be a myth.
I’ll explore what research really says about how long it takes to create or break a habit and share practical strategies to help you build routines that truly last. From starting small and staying consistent to creating effective triggers and celebrating progress, I’ll give you the tools you need to make lasting changes in your life. Plus, I’ll discuss what it takes to break old habits and replace them with positive ones that align with your wellness goals.
Whether you’re aiming to add more exercise, eat healthier, or develop a better self-care routine, tune in to learn how to build habits that stick!
Stay strong & nourished,
Val
NEXT STEPS:
Schedule your FREE 15 Minute Discovery Call with Val!
Subscribe to get updates when a new episode is released (+ some FREE goodies!)
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Did you know that the first three months postpartum are known as the 4th Trimester?! The trimester where energy (calorie) and nutrient needs increase to help with tissue repair/healing, mental and physical energy and milk production! This is not the time to cut calories and start exercising. However, you can start to do some things to support your overall health and wellness!
In this episode, I share the 5 Foundations to Postpartum Wellness to help you nourish, care for yourself and help through the early stages of motherhood and beyond. Whether you’re about to have your first babe or your third, these foundations to postpartum wellness are essential!
Stay strong & nourished,
Val
NEXT STEPS:
Subscribe to get updates when a new episode is released (+ some goodies!)
Follow me on Instagram
Join my Facebook Group
Schedule your FREE 15 Minute Discovery Call with Val!
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Do you currently plan or prep your meals?! As a busy mom (or literally anyone), it. is. a. must!! I seriously think meal planning and prepping saves our sanity as moms, haha!
In this episode, I will explain what meal planning is and how to use your plan to prepare meals for the busy week ahead. Don’t worry! You do not need the ‘perfect’ plan, because that doesn't exist. And you don’t need to eat boring ‘ol chicken, broccoli and rice for every meal either. That’s no fun. You just need to plan a balanced meal! I also share 3 things you need to do to get started and these three things will help you in the future when it’s time to plan and prepare your meals and snacks for the busy week ahead.
Stay strong & nourished,
Val
NEXT STEPS:
Subscribe to get updates when a new episode is released (+ some goodies!)
Follow me on Instagram
Join my Facebook Group
Schedule your FREE 15 Minute Discovery Call with Val!
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In this very first episode, I am excited to share my personal journey to becoming a "Strong & Nourished Momma!" From how my passion in nutrition and wellness started, to now helping clients and mommas like you prioritize your health, redefine your wellness goals and ultimately, how to become a more energized, balanced mom.
In my approach to health and wellness, balance is everything! I believe in creating a lifestyle that supports both structure and flexibility-because while routines can keep us grounded, life as a mom requires room to adjust and adapt. My goal isn't just to be healthy for myself; it's to have the energy and resilience to show up fully for my family. Health and wellness should empower us to do all the things we love, not restrict us.
My journey is not just about fitness or nutrition - it's about finding strength in every area of life, from self-care to routines and everything in between. And, most importantly, how my experience can help you, as a busy mom, feel strong, nourished, and empowered, too.
Stay strong & nourished,
Val
NEXT STEPS:
Subscribe to get updates when a new episode is released (+ some goodies!)
Follow me on Instagram
Join my Facebook Group
Schedule your FREE 15 Minute Discovery Call with Val!
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