Below you will find a variety of high-protein snacks for nourishing you body. These snack ideas are healthy, and best of all–they are quick.

You don’t have to get fancy with your food to enjoy life and make health gains. More often than not–simple is better. Check out the variety below.

My 10 Favorite High-Protein Snacks

1. Carrot Cake Smoothie

Protein, vitamin A, potassium, and easy to make! This is an obsession of mine. The flavors blend so beautifully! It can be made with any milk of choice. My personal favorite is macadamia nut milk.

Pick your protein powder of choice. I love and trust Twenty2 Nutrition because their ingredients are clean and straight-forward. Use code ASHLEY22 to save. This goes great with the whey protein, or the collagen egg white protein in either vanilla or cinnamon.

2. Hard Boiled Eggs on Avocado Toast

Hard boil a dozen eggs at the start of the week. It makes for a perfect snack. Toast your favorite whole grain or gluten-free bread, scoop out half an avocado and smash with a fork. Add a sprinkle of salt. Yum!

3. Strawberry “Shortcake” Rice Cakes

Quick, good, and nutritious!

4. Built Bar

Save with code: MOMSTRONG10

Sometimes life call for convenience foods. With 17 grams of protein and the taste of a candy bar, this is a great grab-and-go snack for mom life. My favorite flavors are Cherry and Cookies N’ Cream.

5. Chia Seed Pouch and String Cheese

You’ll get some carbs and healthy fats from the chia squeeze, and a little boost of protein and calcium with the string cheese. Another “Ain’t got time for that” snack on the go!

6. Roasted Chickpeas

If you have an air fryer, this recipe will change your life. Chickpeas have fiber, protein, and even help to stabilize blood sugar.

You can certainly make these in the oven, too. All you need are a few on-hand spices and a can of chickpeas. Snack on these throughout the day to keep yourself fueled and your poop habits extra on-point.

Interested in buying an air fryer? They are so handy. This air fryer is the one I use! It is definitely on the high end. Looking for a “gateway” air fryer? Try this smaller air fryer from the same brand.

7. Smoked Salmon and Almond Flour Crackers (ex. Simple Mills)

Smoked salmon is packed with Omega-3s to keep your brain strong. This snack is quick and is packed with protein.

My favorite smoked salmon is the “Pastrami Style Smoked Salmon” from Trader Joe’s. Pair with your favorite cracker. I always have Simple Mills Almond Flour Crackers on hand, and it pairs perfect with smoked salmon.

You can add some sliced cucumbers and a pat of cream cheese if you are feeling refined.

8. Chia Pudding

You have to plan ahead on this one, because it needs to sit in the refrigerator. That said, it is quick to prep.

Make it dairy-free with coconut milk or macadamia nut milk. Top with your fruit of choice.

You’ll get a little bit of protein, some Omega 3s, and healthy fats to keep you full.

9. Edamame

You can buy it ready-to-eat at many stores. Costco even sells a big bag with individually wrapped servings that only take a few minutes to heat.

Edamame is a great vegetarian source of protein, and it is ready in no time at all.

10. Protein Coffee Shake

What is better than caffeine and some protein? I just made this with Twenty2 Nutrition’s Collagen Egg White Cinnamon Oat Protein, and holy cats—YUM! Use code ASHLEY22 for free shipping in the US!

This recipe is quick, packed with protein, and it has no banana like many other smoothies. You can absolutely make this with decaf and it has the same yummy taste.

There you have it! 10 simple high protein snacks to keep you fueled for that busy mom-life.

Also be sure to explore the nutrition section of the SLAM app. It has more than 200 amazing healthy recipes for mom-life!

The post 10 High Protein Snacks to Get You Jacked appeared first on Get Mom Strong.

There is actually some science to this, so keep reading (as if you needed convincing).

Why Do Most Diets Fail?

Deprivation leads to binges. Your body is super smart. If you go on a strict diet and deprive yourself, that’s when cravings take hold. Your body thinks it is in a famine, and it actually seeks out “quick energy” (yes, like that chocolate cake eyeing you from the countertop).

One study from the University of Toronto found that taking chocolate out of the participant’s diets led to extreme cravings in just one week. No duh!

Another study from Israel found that the participants who ate desserts regularly lost a similar amount of weight to the group who deprived. But, the real catch? The deprivation group gained back much of the weight, while the dessert group went on to lose another 15 pounds.

Enjoying dessert helps you get ahead of your cravings.

When you enjoy some dessert, it is no longer the “forbidden food.” You take away the pedestal upon which it sits, and you realize, “Hey, this is just food, too.” Giving yourself a little bit of what you love regularly allows you to stay in control and ahead of the craving.

Sugar Cravings At Night?

A lot of moms find sugar cravings hit the hardest at night. This is because they are under-nourishing during the day.

The key to balance is focusing on nourishing yourself consistently throughout the day. I mean that literally (eating nourishing foods) and more figuratively (doing things that fill your bucket).

SLAM Nutrition teaches the “crowding out” philosophy. In short, fill up on fruits, veggies, protein, healthy fats and whole grains. This helps you come to the dessert table in control. When you are starving…that’s when the binges happen. So fuel up and drink that water…AND…eat your dessert.

Try these five healthy desserts to keep you fueled.

First off—there is nothing wrong with having some good old fashioned Oreos or whatever you love. But if you are looking for some easy homemade treats with whole food ingredients…I got you there, too.

• Chocolate Chip Cookies
• No-Bake Peanut Butter Chocolate Bars
• Peanut Butter Oatmeal Cookies
• Chocolate Covered Banana Bites
• Dairy-Free Chocolate Pudding (No Avocado)

SLAM Nutrition is included for free with your subscription. Ready to ditch the diet and fuel with love?

GET STARTED

The post Eat Dessert Daily: A Key Intuitive Eating Principle appeared first on Get Mom Strong.

I played around with the ingredients quite a bit, and tried to do them with chia seed egg substitute…but they just aren’t fluffy. If you are vegan, it works, but mine were way less fluffed.

These are the perfect treat at the end of the day or even with your morning coffee. They also go great with this homemade oat milk!

Before you start, let’s quickly talk about quality of ingredients. Choose a peanut butter that is JUST peanuts and salt. That’s it. No funky oils. And for your maple syrup… same idea. The best is 100% pure maple syrup. You don’t want the corn syrup stuff. Not for taste… not for health. As a general rule of thumb… the less funky ingredients, the better!

Ingredient:

• 1 cup peanut butter
• 1/2 cup maple syrup
• 2 eggs
• 1 cup gluten free oats
• 1/4 teaspoon salt
• 1 tsp vanilla
• 1/2 tsp baking powder
• Chocolate Chips to taste

Directions: 

1. Preheat oven to 350 degrees.
2. In a food processor, blend peanut butter, maple syrup, eggs and vanilla until well combined.
3. Add in the oats, baking powder and salt, and quickly blend again.
4. Pulse or stir in chocolate chips.
5. Scoop batter onto cookie sheet with parchment paper.
6. Bake for 9-12 minutes or until the center is cooked all the way through.

The post Healthy Gluten Free Peanut Butter Oatmeal Cookies appeared first on Get Mom Strong.

You shuffle to your closet to find a loose-fitting shirt and those high-waisted yoga pants. You tuck that protruding tummy into your pants like a sausage stuffed in casing. “Ugh,” you say back to your reflection as you sheepishly model it in the mirror.

We’ve all been there. In fact, almost all of us experience bloating every. single. month. Here’s why.

Blame the hormonal shifts of progesterone and estrogen. About a week before a woman’s period starts, levels of the hormone progesterone fall. This is what signals the uterus to shed its lining, which is what causes menstrual bleeding. At the same time, our estrogen rises.

These hormonal swings cause temporary insanity and higher water retention. The body’s cells become swollen with water, causing the feeling of bloating. To make matters worse, this coincides with the time we crave salty and sweet foods, compounding the bloat.

Progesterone increases in the days following ovulation, before dropping to cue your menstruation. This hormone can slow down digestion, and also cue you to eat more. So you may be eating more and pooping less. Uh, hello Mrs. Bloaty Pants. You may literally be full of shit leading up to your period. Fun stuff.

Here are five tips to help relieve period bloat and make that time of the month feel a little more manageable.

1. Avoid salt (yeah right).  Okay, minimize salt as best you can.

Salt is made of sodium and chloride, which are electrolytes that play a role in managing your body’s fluid balance. When you consume too much salt, your body retains fluid to dilute the excess sodium.

The result is bloating, particularly around the midsection. To restore balance, drink more water, and ease back on those potato chips. I know it seems counter intuitive to add more fluids in when you feel fluid-filled. You need that H2O to restore harmony in your body.

2. Up the potassium. 

Potassium is an important mineral that’s essential for many body functions, including digestion. Low potassium can mess with digestion, and cause more cramping during your period.

Load up on avocados, banana, dark leafy greens, sweet potato, cucumber and cantaloupe. 

3. Utilize nature’s diuretics. 

Help your body flush the bloating with foods that naturally promote urine production. Think asparagus, pineapple, peaches, cucumbers, watermelon, lemon juice, leeks, ginger and garlic. These foods will help flush that sodium through the body and ease the bloat.

4. Drink lots of water.

Water helps flush the bloat by promoting kidney function. It sounds odd that drinking water helps prevent water retention, but it’s a fact!

It also improves hydration levels, which keeps us energized, helping us manage cramps. Drinking warm water (like herbal tea) increases blood flow to your skin and can ease cramps.

5. Exercise. 

I know it feels counter-intuitive to exercise when you feel like a whale-sloth, but it helps! Working up a sweat helps you shed extra water weight. And, say hello to your helpful happy endorphins that come from exercise. This can take the edge off of cramps, and make life feel a little more tolerable.

Bleeding for 5 days is already the pits, so give your body a little love and support (and a heavy dose of…you go, girl). Happy menstruating, strong mamas.

The post 5 Tips to Ease Period Bloat appeared first on Get Mom Strong.

But, the reality is, mom-life makes us busy. Supplements simply make it easier to hit our nutritional needs. 

So which supplements are actually worth the money? Let’s break it down. 

*Please note, I make a small commission from the products linked below. I honestly would not recommend anything that I do not take myself or haven’t researched in detail.

Best Overall Supplement: Whey Protein

The most useful supplement is whey protein. Our muscles depend greatly on protein to repair and grow. Adding a serving of protein powder daily can help you meet your protein goals with more ease, balance blood sugar, and help with muscle gains. 

Whey has been touted as the most beneficial for muscle building, due to the fact that it is loaded with a branched-chain amino acid called leucine. Leucine is the most growth-promoting (anabolic) of the amino acids. 

Whey is also quickly digested, meaning it can get to the muscles quickly. It also has minimal lactose, making it a great option for dairy-free or lactose sensitive moms. 

A great vegan option is a pea or hemp-based protein powder. 

What to look for when choosing a whey protein

The most important thing, as is the case when choosing any supplement, is to look for a product with pure ingredients, and minimal added sugar.

How much should you take?

Protein powder is not a meal replacement, it is to supplement your daily food intake. One serving is typically enough to see benefits. It can be helpful to take it before or after your workout.

Is whey protein safe during pregnancy or while breastfeeding?

Consult with your physician. Generally, whey protein is noted as a safe supplement to consume while pregnant and while breastfeeding.

Ashley’s recommendation:

Twenty2 Nutrition’s whey protein packs 25g of protein per serving. It comes from grass fed whey protein isolate, and mixes easily. There are two flavors: chocolate and cookie and cream. They are releasing a strawberries and cream version soon, too! 

USE CODE: ashley22

Best Supplement for Muscle Mass & Healthy Aging: Creatine

Creatine is one of the most well-studied supplements, and it is packed with benefits. It has been found to increase strength, power and muscle mass. 

Creatine is particularly beneficial for women as we age, as it improve bone density, muscle mass, and even cognition. 

You might notice some weight gain when taking creatine. Don’t let this deter you. It is simply water retention in the muscles.

What to look for when choosing a creatine supplement

Look for a  supplement that is predominately creatine monohydrate. It is the most affordable creatine supplement and well- studied.

How much should you take?

Creatine works by building in your system. It is to be taken daily, typically at a dose of 3-5g. It takes about two weeks to before you will start to see and feel its benefits. 

Is creatine safe during pregnancy or while breastfeeding?

It is complicated. 

Research has yet to give a direct answer for whether or not it’s advised to supplement with creatine during pregnancy.  That said, it seems that creatine supplementation is safe when pregnant and it may actually have some benefits for your baby.  Of course, please consult with your doctor before taking a creatine or any supplement.

As for breastfeeding and creatine supplementation, research actually shows that it might not be a safe option. According to this study, creatine is converted into creatinine in the mother’s and infant’s bodies. It may increase the infant’s serum creatinine, which may alter estimations of the infant’s kidney function.

Ashley’s recommendation:

Beava Creatine Gummies: These make it super easy (and tasty) to get your creatine. Not in the US? This powder is very affordable and ships globally.

Use code: GETMOMSTRONG to save 20%

Best Supplement for More Energy: Caffeine and Pre-Workout

Most of us already spend our postpartum days nursing on a cold coffee like a lifeline to the living. The good news is, caffeine can actually help with workout performance. 

Some people enjoy a good old fashioned cup of joe, while others like to get a boost from a pre-workout supplement. 

Either way, caffeine is a great way to kick-start your body. It also has been shown to increase muscle performance. 

How much should you take?

About 200 mg (or two cups of coffee) about 30-60 minutes before your workout can help give you the spike in energy you need. 

Is it safe while pregnant and breastfeeding? 

The American Pregnancy Organization recommends staying at or below 200 mg of caffeine daily.

According to Le Leche League International, up to 200-300 mg of caffeine, or about 2-3 cups of coffee, is considered safe to consume while breastfeeding. 

Stick to good old fashioned coffee if pregnant or breastfeeding. Many pre-workout supplements some pre-workouts may contain other stimulants such as guarana, Yohimbe, or synephrine. These substances can have side effects that can increase heart rate and blood pressure. 

Ashley’s recommendation:

Just drink a couple cups of coffee! Better yet, combine your whey and caffeine in this delicious smoothie. 

 If coffee isn’t your thing, I recommend Twenty2 Nutrition’s pre-workout. It comes in a stimulant-free version too. However, they are not safe while pregnant or nursing. 

Best Supplements for Hydration: It Depends…

Generally speaking, hydration supplements are only needed after 60 minutes of intense exercise. That said, most of us are chronically dehydrated and hydration supplements are particularly helpful if exercising and breastfeeding to maintain supply. 

Hydration supplements can be a real sugar trap though. Having a sugary drink can be okay after intense exercise, but on a more daily basis, it is best to look for a hydration supplement that is lower in sugar and free from artificial dyes. 

How muchshould you take?

Use as needed. It truly depends on your individual hydration needs. More broadly, one serving during or after a workout is optimal. 

Is it safe while pregnant and breastfeeding?

Yes, hydration supplements are generally safe while pregnant and nursing. Check with your doctor and be sure to read the supplements ingredient list. 

Ashley’s recommendation:

I am a huge fan of Cure Hydration. It is created from coconut water, has minimal sugar, no dyes, and is refreshing. 

USE CODE: STRONGMOM20 to save 20%. 

Honorable Mention: Collagen Supplements

There is a lot of hype around collagen, especially in the postpartum healing space. The claim is that collagen helps to repair connective tissue, and improves skin, hair and nails. 

There are a few studies that suggest it helps improve skin, but overall, it is still widely debated.

In my opinion, it falls into the “it can’t hurt” category of supplements. 

It is quite safe while pregnant and breastfeeding and at the very least–it adds in a little extra protein. 

Ashley’s recommendation:

Built Bars Puffs taste like a candy bars and pack 17 g of protein, much of which is derived from collagen.

USE CODE: MOMSTRONG10. 

As for powdered supplements, I read so many reviews, and personally landed on this collagen powder. 

The Final Word

The truth is, you don’t have to take supplements, but they can make life easier. If they aren’t in your budget, please don’t be discouraged. You can make plenty of gains even without supplements.

Check out SLAM Nutrition for detailed nutrition tips, plus 150+ recipes.

The post Top 4 Fitness Supplements For Postpartum Moms appeared first on Get Mom Strong.