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?!

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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 products
    • Goodnight Lotion
    • Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
    • Teething Tamer
    • Feel Better Fast
    • Elderberry Elixir
• Shop Clean Beauty Products with Val from Beautycounter

• Shop 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 package
• To get the Birthfit Pregnancy and Postpartum Foundations Program

Here 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

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 package
• To get the Birthfit Pregnancy and Postpartum Foundations Program

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 products
    • Goodnight Lotion
    • Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
    • Teething Tamer
    • Feel Better Fast
    • Elderberry Elixir
• Shop Clean Beauty Products with Val from Beautycounter
• Shop 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 package
• To get the Birthfit Pregnancy and Postpartum Foundations Program

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 products
    • Goodnight Lotion
    • Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
    • Teething Tamer
    • Feel Better Fast
    • Elderberry Elixir
• Shop Clean Beauty Products with Val from Beautycounter

Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

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 Gum
• Acacia Fiber
• Wheat Dextrin
• Psyllium Husk

Probiotics - "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 Yakult

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!)

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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

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 package
• To get the Birthfit Pregnancy and Postpartum Foundations Program
• At 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 kioncash
    • Spend $150 and earn $50
    • Spend $200 and earn $75
    • Spend $250 and earn $100
• Shop 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 products
    • Goodnight Lotion
    • Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
    • Teething Tamer
    • Feel Better Fast
    • Elderberry Elixir
• Shop 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 Serum
• Shop 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

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!)

Follow me on Instagram

Join my Facebook Group