Nourish & Nurture
A Note from Jane
Simple nourishment for pregnancy and new motherhood
Hi lovely,
You are not just feeding a baby. You're feeding your body, your hormones, your mind. That deserves love — and snacks. This week is about gentle nourishment in every form, from food to self-talk to tiny daily rituals that remind you you're cared for too.
Pregnancy Corner: Eat with Ease
Here are 3 foods to support your energy and your baby's brain development:
- 🥑 Avocado (rich in healthy fats and folate)
- 🥣 Oats (provide slow-release energy and fiber)
- 🥚 Eggs (protein-packed and full of choline for baby’s brain)
✨ Try this smoothie: oat milk, banana, almond butter, and a handful of spinach. Blend and sip slowly — it's like a (healthy) hug in a glass.
Recipe:
200ml oat milk (or Almond milk) , 1 Banana, 1 Tsp of Almond butter (or Peanut butter) a few spinach leaves and a little squeeze of honey or maple syrup plus a handful if you have them of ice cubes
Blend until nice and smooth :) will last 24 hours if you make double for tomorrow :)
Note not just for pregnant mums! all mums :)
Mama & Me Moments: Nourish in Bites
Snack prep tip: Fill a muffin tin with muffin cases for mum snacks on Sunday night — grapes, oat bites, cheese cubes, dried fruit, crackers. Keep it in the fridge for one-handed grazing through the week.
✨ Nourishment isn't just meals. It's remembering to eat, even while feeding another little person.
🧘♀️ Mini Yoga Moment: Seated Heart Opener
Why it helps:
This simple stretch supports digestion, opens the chest, and invites a nourishing breath — perfect after meals or feeds.
How to do it:
Sit cross-legged on a cushion on the floor (or on a chair or sofa if more comfortable).
Interlace your fingers behind your back (or hold a scarf if shoulders are tight).
Inhale, gently draw your shoulder blades together and lift your heart.
Exhale, relax your jaw and soften your belly.
Stay for 3–5 breaths.
Pregnancy tip:
Keep the stretch gentle, especially in the third trimester. Focus on opening the chest, not pushing.
Mum & baby tip:
Do this while baby is on a play mat or in your lap — just make the movement smaller. It’s a reset for your posture and your mood.
'Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you. I only share products I have used and loved or would buy if I needed one and have good reviews ideally are also on offer (I do love a bargain)
Coming Up Next Week
Week 4: Move with Love — Gentle movement to support body, breath, and baby bonding.