5 End-of-Day Stretches Every Mom Needs

Ok, whether you're working (in or out of the house), wrangling kids, or both, I'm willing to bet come the end of the day, your body could use some TLC. I tell all my clients to have a wind-down routine that allows them to calm their nervous system, turn off their brain, and get prepped for the most restorative sleep possible (for a mom anyway).

Stretching is the perfect way to give some love back to your body and keep it feeling it's best to keep up with the 8 million things you have to do every day and remind it that you love it :)

Here are five stretches every mom needs to end your day feeling more human and less like a crumpled pretzel.

1. The "Why Does Everything Hurt" Forward Fold

• Stand up, reach for your toes (or your shins), and breathe deeply. Feel those hamstrings relax. Hold for 30 seconds and sway gently.

2. The "Kid on My Hip All Day" Shoulder Stretch

• Clasp your hands behind your back, straighten your arms, and gently lift. This opens up those tight shoulders from carrying tiny humans all day. Hold for 20 seconds.

3. The "Is It Bedtime Yet" Hip Flexor Stretch

• Kneel with one leg forward, like a mini lunge. Push your hips forward to stretch that hard-working hip flexor. Hold for 30 seconds and switch sides. Repeat to remind yourself that bedtime is near.

4. The "I’ve Been Sitting for Too Long" Cat-Cow Stretch

• On all fours, arch your back up (like a cat), inhale, then let your belly drop while you lift your head (cow), and exhale. Do this 10 times slowly to stretch out that stiff spine.

5. The "Just Five More Minutes of Peace" Child’s Pose

• Kneel on the floor, sit back on your heels, and stretch your arms out in front of you. Stay here for a full minute, breathing deeply—bonus points if you close your eyes and pretend you’re anywhere but in your living room.

Could you give yourself five minutes at the end of the day to unwind with these stretches? I would love to hear if you do!

Best Vegan Protein Bars

I am mostly a proponent of whole foods, and base all of my nutrition programs off that, but as a mom & nutritionist, I know convenience is a huge factor in food choices. Sometimes you are on the go and just need something to either hit your protein goals, or a quick fix so you don't get too hangry.

Protein bars come in handy here, but they are not all created equal. There are many whey-based products, but many of my clients either prefer to avoid dairy or have intolerances, so vegan options are a great fit.

These are my top vegan protein bar choices that all fit my criteria:

• At LEAST 15 grams of protein: It helps build and repair muscles and keeps you full longer.

• At LEAST 5 grams of fiber: It aids in digestion, helps maintain a healthy gut, and also contributes to satiety and most people don't hit their goal of 25 grams per day.

• LESS than 5 grams of added sugar: Prevents spikes in blood sugar levels, supports overall health

So what makes the list? Check them out below + links to find them on Amazon.

NuGo Slim Protein Bars -

Nutritional Info:

• Protein: 16-17 grams

• Fiber: 7 grams

• Added Sugar: 3 grams

These bars are the right amount of sweet, in a good calorie range so they don't blow your overall plan, and have no artificial sweeteners which is really hard to find in protein bars. They come in a few flavors, I like them all, and they are certified gluten-free.

Feel Vegan Protein Bars

Nutritional Info:

• Protein: 15 grams

• Fiber: 5 grams

• Added Sugar: 3 grams added

The best part about these bars is you probably recognize all the ingredients, no artificial stuff or refined sugar, though slightly higher overall sugar but only 3 added grams so I still count that. They also have ingredients to help with mood and energy and what mom doesn't need help with that? Plus - tons of flavor options so there is something for everyone.

Aloha Organic Protein Bars

Key Nutritional Info (Per Bar):

• Protein: 14 grams

• Fiber: 10 grams

• Added Sugar: 3 grams

I've been a fan of the Aloha brand for a while, their protein powders have minimal ingredients and are good in both shakes and baked into stuff. I like that their protein bars are made with whole food ingredients like pumpkin seeds, brown rice protein, and a blend of fruits and vegetables. They are also gluten-free and have no stevia or erythritol, higher in fiber than most bars, and non-GMO.

No Cow Protein Bars

Key Nutritional Info (Per Bar):

• Protein: 21 grams

• Fiber: 17 grams

• Added Sugar: 1 gram

These bars have WAY more fiber than other bars, so keep that in mind. I don't LOVE that they have artificial sweeteners so I would keep these in your rotation a bit more sparingly, but they do offer a higher protein ratio than the other bars. These ones are a mix of brown rice and pea protein.

Simply Protein Crispy Bars

Key Nutritional Info (Per Bar):

• Protein: 12 grams

• Fiber: 7 grams

• Added Sugar: 2 grams

Ok so these don't QUITE hit my requirement for protein, but they do have a lot of fiber, and I really like that they don't have any artificial sweeteners. The texture is great because its a bit more like a rice crispy bar and most protein bars are just SO dense. I like all the flavors but the chocolate one really hits when I want something a bit sweeter.

Tips for Choosing the Right Vegan Protein Bar

• Read the Label Carefully: Always check the ingredient list and nutrition facts to ensure they align with your dietary needs.

• Consider Your Taste Preferences: With various flavors available, choose a bar that you'll enjoy eating regularly.

• Experiment with Different Brands: Don't be afraid to try different options to find the perfect bar for you.

Friendly reminder from your nutritionist friend, while these bars can be a convenient and nutritious snack, they shouldn't replace whole foods. Incorporate them into your plan as an easy snack on the go, after a workout or when you just need to top off your protein at the end of the day.

Which ones have you tried? What are your favorites?

Why Gut Health Matters for Moms

As a mom, you don’t get to take a sick day so maintaining a strong immune system is non-negotiable and a healthy gut plays a huge role in that. Instead of counting calories, one thing I like to have clients do instead is to count plants. Why? Experts agree: that eating a variety of plant foods each week is a strong predictor of overall gut health and can be the secret weapon for immunity for moms.

The Magic Number

Why 30? The goal of 30 different plant foods a week comes from a 2018 study by The American Gut Project. The research found that participants who ate more than 30 varieties of plants weekly had the healthiest gut microbiomes and higher levels of beneficial short-chain fatty acids.

I Think My Digestion Is Fine Though

Even if you don't have any obvious digestive issues, your gut could be craving an upgrade. Maintaining a healthy gut microbiome rich in good microbes helps with nutrient absorption and immunity. Maintaining this balance as a mom can help you feel more energized and keep you from getting every cold your kid brings home from daycare.

Why Plant Diversity Matters

Just like you have favorite foods, so do your gut bugs. Different microbes thrive on different types of plant fibers, resistant starches, and polyphenols. We all get into a routine and you can still meal prep and eat a lot of the same foods each week, but by eating a diverse range of plant foods you support the growth of a wide variety of beneficial microorganisms that improve your health.

Anything else?

It's not just immunity, but getting a variety of plants and improving gut health can also help with:

• Increased energy: The fiber, vitamins, and minerals found in a variety of plants help stabilize blood sugar levels and prevent energy crashes, keeping you more energized throughout the day.

• Overall improved health: Plant foods offer antioxidants, anti-inflammatory compounds, and essential vitamins and minerals that support heart health and reduce the risk of chronic diseases.

• Improved mental health: A healthy gut can lead to better production of neurotransmitters like serotonin, which can improve mood and reduce stress and anxiety.

What Counts Towards Your 30 Plants?

Hitting the 30-plant mark may be easier than you think. Here’s what can contribute to your count:

• Fruits

• Vegetables

• Beans & Lentils

• Herbs

• Spices

• Coffee

• Tea

• Grains

Portion Sizes and Practical Tips

Focus on getting at least the recommended minimum of 5 servings of fruits and vegetables a day, though more is always better. Here’s a quick guide to serving sizes*

• 1 medium-sized fruit or vegetable

• 1 cup of leafy greens

• ½ cup of fresh or frozen fruits and veggies

*If you're following one of my meal plans, you're already crushing this goal! ;)

Try not to stress about keeping count, but an easy way to hit this is by focusing on a variety of colors on your plate. You can also make this fun and try a new fruit or vegetable each week and get your kids involved, do a fun taste test, or try cooking it in a new way. You got this!