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we’re dishing up another high-protein, postpartu

we’re dishing up another high-protein, postpartum meal—in under 10 minutes!—thanks to @eatroyo.

it’s no secret that I’m *obsessed* with @eatroyo. #ad their breads and bagels are fluffy, filling, and rich in fiber. they’re the perfect vehicle for a super-satiating snack or dish.

today’s lunch hit the spot:

• @eatroyo artisan bread
• cream cheese
• cottage cheese
• heirloom tomato
• smoked salmon
• lemon juice
• chives
• capers
• micro greens
• pickled red onions
• flake salt and pepper

use code EDIE10 for a discount on @eatroyo breads + bagels! p.s. this lunch has over 20g of fiber (incredible!), close to 30g protein (WOOT), and is packed with healthy fats.

#nutritionconsultant #postpartum #postpartumnutrition #postpartummeals #postpartumsupport #postpartumlunch #easymealideas #proteinpacked #proteinfood #highprotein #highfiber #lowcarb #keto #ketofriendly #healthyrecipes #smokedsalmon #cottagecheese #salmontoast

8 MEAL IDEAS FOR BLOOD SUGAR BALANCE! 🥑🥗 ok

8 MEAL IDEAS FOR BLOOD SUGAR BALANCE! 🥑🥗

okay—so you’ve heard the term, but what *is* blood sugar?

blood sugar (or blood glucose) is our body’s primary energy source. it’s fuel for our cells. we get it from sweet and starchy carbs. when we eat these foods, they’re broken down into glucose. and this glucose enters our bloodstream. like a lock and 🔑, insulin shuttles that glucose into our cells. in turn, it’s used for energy.

why is balanced blood sugar important?

it’s foundational for short-term *and* long-term health. blood sugar directly impacts our hormones, metabolism, energy levels, mood, cravings, and sleep.

unfortunately, a consistent blood sugar roller coaster disrupts all of these things. BUT! stable blood sugar levels = sustained energy, balanced moods, better sleep, improved concentration, and so much more.

how can you eat for blood sugar balance?

incorporate this trifecta into your meals : protein, healthy fats, and fiber-rich carbs.

for most, that looks like…

• 25+ grams of protein (🍗🫘🐟🍤🥩🥚)
• 1-2 sources of healthy fats (🥑🥥🧀🫒)
• 1/2 plate of non-starchy carbs (🥦🥒🍅🥬🧅🫑)
• fiber-rich carbs (🌽🍠🍌🍟) *this amount will vary, based on your activity level, insulin sensitivity, etc.*

here’s a few recent blood sugar-friendly meals:

1. salmon and feta pasta with veggies, olive oil, and egg noodles.

2. greek yog chicken salad lettuce boats.

3. smoked salmon and cottage cheese toast on high-fiber bread.

4. chicken sausage pasta with egg noodles, broccoli, cherry tomatoes, cottage cheese, parm, and sauerkraut.

5. turkey, tomato, beet hummus, avo, pickled onions, and micro greens on a high-fiber bagel.

6. loaded salad with grilled chicken, purple sweet potato, sautéed brussels + squash + leeks, beet hummus, sauerkraut, parm, and olive oil.

7. cottage cheese pancakes (recent reel!).

8. high-protein smoothie with chocolate collagen peptides, frozen banana, frozen cauli, flax, almond butter, greek yogurt, cinnamon, and coconut milk.

#highproteinmeals #highfiber #bloodglucoselevels #bloodsugar #bloodsugarbalance #metabolic #whatieat #nutritionconsultant #nutritioncounseling #healthymealideas #postpartumnutrition

HIGH-PROTEIN AVOCADO AND PEA SMASH! the answer to

HIGH-PROTEIN AVOCADO AND PEA SMASH! the answer to ripe avocados and peas collecting freezer burn. 🤝

delicious on toast or scooped with crudités, this blender-friendly dip is high in healthy fats, fiber, and protein. it’s also packed with flavor—and comes together in minutes!

INGREDIENTS:
• 1 large ripe avocado
• 1 cup peas (thawed if frozen)
• 1/4 small shallot
• 1/4 cup herbs—mint, chives, etc.
• 1 juiced lime
• 1 tablespoon olive oil
• generous pinch sea salt and black pepper

RECIPE: in a blender (I’m using the @beasthealth mini), add all ingredients. blend or pulse until the mixture is smooth but the peas aren’t completely blended. I prefer a slightly thicker texture!

#avocadomash #avotoast #vegetarianbreakfast #peas #springrecipes #springrecipe #healthydip #highfiber #mealprepinspo #mealprepidea #recipeoftheday #highproteinlowcarb #highproteinlunch #healthyfoods #bloodsugarbalance #hormonebalancing #hormonebalancingfoods

cottage cheese pancakes! when that afternoon sweet

cottage cheese pancakes! when that afternoon sweet craving strikes…and you want something more substantial than handfuls of chocolate chips. ;)

these have very simple ingredients and can be meal prepped / frozen. they’re great for a quick and satisfying breakfast, lunch, or snack. best of all, they’re high in protein without any added protein powder! if you’re not a fan of cottage cheese, you’ll still enjoy these—promise! it blends right into the batter.

INGREDIENTS:
• 2 eggs
• 1/3 cup oat flour
• pinch baking powder
• dash cinnamon
• 1/4 cup cottage cheese
• 1 tablespoon maple syrup (to keep these low-glycemic, I used @lakanto maple syrup monk fruit sweetener)
• dash vanilla extract

RECIPE: add all ingredients to a small blender (I love using my @beasthealth mini blender for this!). blend until smooth. add ghee or coconut oil to a griddle over medium heat. pour batter. flip once the pancake starts to bubble. cook for another minute or so. plate with toppings of choice—greek yogurt, hemp seeds, berries, nut butter, raw honey, etc.

*to make these gluten-free, use gf oat flour.*

#healthypancakes #glutenfreepancakes #nutfree #healthytoddlerfood #cottagecheese #cottagecheeserecipes #cottagecheesepancakes #healthyfood #recipeoftheday #breakfastideas #nutritionconsultant #postpartumnutrition #bloodsugarbalance #hormonebalancingfoods

here is where simple (and practical) nutrition pri

here is where simple (and practical) nutrition principles meet joy, satisfaction, and fun. (:

ultimately, fueling your life means adequately fueling your body. but contrary to much of the noise on social media, it doesn’t have to be complicated, dogmatic, restrictive, or serious.

cheers to honoring your hunger (and your cravings!)—and finding a gentle rhythm in eating for purpose and eating for pleasure.

love,

your neighborhood nutrition consultant

#foodislife #foodislove #foodisfuel #foodismedicine

once a @StokkeUSA family, always a @StokkeUSA fa

once a @StokkeUSA family, always a @StokkeUSA family. 🤍

life has come full circle and now our second baby has his very own Tripp Trapp® chair. (: gathering around the kitchen table—for snacks, meals, learning, and play—feels complete.

for a limited time, if you purchase the Tripp Trapp® Newborn Bundle, you’ll also receive a Stokke® Limas™ Carrier Flex as a gift (which is made from 100% organic cotton and is super easy to use)—two newborn essentials in one convenient bundle!

https://stokke.mavrck.co/s/ediehorstman2127923/

#TrippTrapp #stokkepartner #stokkeUSA #herewegrow

these days, you can’t run to home depot or put g

these days, you can’t run to home depot or put gas in your car without snacks on display. at the same time, diet culture is obsessed with telling us we’re eating *too much.* it’s confusing and contradictory. but here’s the irony: many of us aren’t eating enough.

unfortunately, we’ve been jaded by weight loss articles, loud voices on social media, and a friend’s restrictive habits.

ultimately, these things lead to chronic under-fueling! with that in mind, are you eating enough food? scroll for the not-so-subtle signs that your body may not be getting enough protein, carbs, and fat.

and if any of this rings a bell, it’s time to crowd out unnecessary noise and reconnect with your body’s natural appetite. tips on how to do that here:

wellnesswithedie.com/are-you-eating-enough-food/

#eatinghabits #healthyeatinghabits #practicalwellness #nutritioncoaching #dietculture #restrictiveeating #healthhacks #healthylifestyle #healthhabits #growthmindset #hormonehealth #metabolism #musclegrowthtips #eattogrow #eattoheal #eatingdisorderawareness #eatingdisordersupport

what I eat in a day as a nutrition consultant—se

what I eat in a day as a nutrition consultant—seven weeks postpartum. #organicpartner

similar to my last WIEIAD, I’m currently prioritizing:

• nutrient-dense foods for healing and breast milk production
• plenty of protein (30+g at each meal) for blood sugar stability + satiation
• healthy fats for hormone balance
• fiber for digestion—and thanks to @organicgirl, getting in my greens is a breeze!

by sharing my meals and snacks, my goal is to provide practical, feel-good nutrition inspo. I want to show you that a robust appetite is a GOOD thing and that fueling your body can be the essence of self-care / joy.

PRE-BREAKFAST: matcha latte and a homemade almond flour muffin (recipe is a few reels back).

BREAKFAST: smoothie with frozen cauli, frozen banana, @organicgirl protein greens, @equipfoods protein powder, peanut butter, @tryarmra colostrum, ground flax, cinnamon, and almond milk.

LUNCH: @eatbetter high-protein bagel with ghee, @organicgirl spinach, pastured eggs, avo, @good_culture cottage cheese, and strawberries.

SNACK: @vitalproteins collagen peptides hot chocolate + pita with @ithacahummus.

DINNER: air fryer salmon salad with @organicgirl protein greens, roasted veggies, and goat cheese.

PRE-BED SNACK: chocolate chia pudding (recipe is on my site!) with greek yogurt, @fgfarmgirl cereal, berries, and almond butter.

#whatieat #whatieatinaday #WIEIAD #postpartumnutrition #eatyourveggies #eatyourgreens #postpartumnutrition #postpartumjourney #postpartumhealth #postpartummeals #healthymealideas #healthymealprep #denverfoodie #nutritionconsultant #integrativenutrition #integrativenutritionhealthcoach #bloodsugarbalance

my hyperfixation smoothie! it’s an afternoon pic

my hyperfixation smoothie! it’s an afternoon pick-me-up that does triple duty: satisfies a sweet tooth, comes together in no time, and is packed with ~30g protein for satiation and blood sugar balance. 🥇

INGREDIENTS:
ice (a lot! don’t skimp on this!)
1 pitted date or a few frozen banana chunks
1/4 cup plain greek yogurt
spoonful peanut butter
1 scoop @equipfoods salted caramel protein powder
dash cinnamon
sprinkle chia seeds
handful greens
milk of choice (less milk = smoothie bowl; more = drinkable)

RECIPE: blend, baby, blend. I’m using a @beasthealth blender and she’s worth the hype. 🫡

#smoothietime #smoothieoftheday #healthysnackideas #healthysnacking #healthysnacksonthego #bloodsugarbalance #hormonehealth #hormonebalancingfoods #fiberfueled #greensmoothie #proteinsmoothie #proteinsmoothies #easysnackideas #postpartumnutrition #postpartumfood #saltedcaramel #recipereels #motherhoodunfiltered #motherhoodintheraw

today we’re making an easy vegetarian bean salad

today we’re making an easy vegetarian bean salad with the help of @pinemelon_market! #ad

as a mom of two, efficiency is the name of the game. enter: @pinemelon_market, a colorado-based grocery delivery service that makes healthy eating easy and affordable. they partner with over 200 farmers, ranchers, and producers in colorado to bring locally-sourced, organic products (at fair prices!) right to your doorstep. they’re changing the food industry, one grocery delivery at a time.

speaking of, if you live in the denver or boulder area, you can use my code WELLNESSWITHEDIE to get $40 off your first @pinemelon_market order!

INGREDIENTS:

1 15-oz can black beans, rinsed and drained
1 15-oz can chickpeas, rinsed and drained
1 red bell pepper, diced
1 cup cherry tomatoes, diced
1 cup sweet yellow corn
1/2 cup green onions, diced
1/2 cup cilantro, chopped
1 4-oz can hatch chopped green chiles
1/2 cup crumbled goat cheese
2 teaspoons ground cumin
1 lime, juiced
olive oil, sea salt, and black pepper to taste

RECIPE: in a bowl, combine all ingredients! serve with tortilla chips or alongside grilled meat, seafood, or baked tofu.

#beansalad #hatchgreenchile #goatcheese #healthymealprep #springrecipes #eatseasonal #eatseasonally #vegetariansalad #glutenfreemeal #cornsalad #springsalad #supportlocal #localproducts #farmtofork #farmtoplate #coloradofoodie #coloradofarm #sustainablefood #organicmeals #organicmealprep #nutritionconsultant

we’re making strawberry chocolate chip (almond f

we’re making strawberry chocolate chip (almond flour) muffins!

these gf / blood sugar-friendly muffins are a new house fave—they’re nourishing, packed with protein, and are easy to make. most importantly, they’re toddler-approved. ;)

INGREDIENTS:
• 2 1/2 cups almond flour
• 1/2 cup granulated monk fruit sweetener
• dash cinnamon
• 1 teaspoon baking powder
• 1/4 teaspoon sea salt
• 3 eggs
• 1 cup plain greek yogurt
• dash vanilla extract
• 3/4 cup chopped strawberries
• 1/3 cup chocolate chips

[optional: 1 scoop @equipfoods unflavored protein powder!]

RECIPE:
1. preheat your oven to 400 degrees fahrenheit. line a muffin pan with 12 liners (or coat each tin with coconut oil to prevent sticking).
2. in a large bowl, combine almond flour, monk fruit, cinnamon, baking soda, and salt. toss in protein powder if you’re adding that too!
3. in another bowl, whisk together eggs, greek yogurt, and vanilla extract. add this mixture to the bowl with the large bowl with dry ingredients. mix.
4. gently fold in strawberries and choc chips.
5. pour the batter into each muffin tin. sprinkle each tin with a bit more monk fruit. bake for 18-20 minutes (a toothpick should come out clean).

#glutenfreemuffins #strawberrymuffins #chocolatechipmuffins #healthysnackideas #healthysnacking #toddlerbaking #toddlernutrition #postpartumfood #breastfeedingmama #breastfeedingnutrition #nutritionconsultant #healthyrecipeshare #familyfriendlymeals #bloodsugarbalance #glucosehacks #greekyogurtrecipes #healthybreakfastrecipes

whether you recently gave birth (congrats!)—or a

whether you recently gave birth (congrats!)—or are nearing the end of your third trimester—here’s a breakdown of everyday fridge + pantry staples to nourish your postpartum recovery. these promote healing, supply energy, support breast milk production, and help rebalance hormones.

as a CNC with a specialty in postpartum nutrition, below are a few supportive foods I recommend during the postpartum period:

+ bone broth
+ nut butter
+ tinned fish
+ fermented foods
+ coconut
+ chia seeds
+ root vegetables
+ protein
+ warming spices

a stocked freezer is key, too! a few postpartum freezer faves: @justmeats.co, @eatroyo bagels, @mariaandricardos tortillas, @realgoodfoods enchiladas, açaí packets, frozen egg bites, @organicgirl spinach, basmati rice, homemade energy balls, and cookie dough (for when a craving strikes ;)).

more in-depth info here: wellnesswithedie.com/supportive-foods-for-postpartum-nutrition/

#postpartumnutrition #postpartumhealth #postpartumfood #nutritioncoaching #nutritionconsultant #healthyeatingmadeeasy #nourishment #nourishingfoods #proteinpacked #bonebroth #chiaseedpudding #tinnedfish #ohbabynutrition #healthyeatinghabits #fourthtrimester #fourthtrimestermama

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