When is it time for Power Classes?

We are not a studio that aims to “get you fit after baby”. No, no, no. We strive to get you feeling body strong!

With the introduction of our Power Yoga class, we want to ensure that mama’s body is ready—physically. We always suggest seeing a pelvic floor physiotherapist before and after baby is born because without taking such precautions, mama could cause permanent damage to her body (i.e. pelvic floor, transverse abdominus, diastasis recti, etc.).

Together with Bump Physio, we’ve developed a series of questions that mama can use to help determine if she is indeed ready for the challenges of a full power class! If she answers YES to one of the following questions, it’s not time for Power Yoga, it’s time to book in to see your pelvic floor physio! We will be there waiting for you on the other side of that appointment. So take time to heal and meet us in class feeling ready to get STRONG!

<3 The Kukoon Team

RECIPE – Decadent Coconut Banana Chia Pudding

This recipe is the perfect start to your day!!! Enjoy!

Decadent Coconut Banana Chia Pudding

Easy overnight chia pudding with all the healthy fats to nourish and support the postpartum period.

*Tip: make a few of these in advance and keep them for snacks and breakfast for the week. 

Course Breakfast
Keyword Healthy Treat, Postpartum
Prep Time 5 minutes
Servings 1 pudding jar
Author Jen Casey, Next Bite Nutrition

Ingredients

  • 1/4 cup chia seeds
  • 1 can full fat coconut milk
  • 1 tbsp maple syrup
  • 1/4 cup almond milk *or milk of choice
  • 1 tsp vanilla extract
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 banana
  • 1 handful walnuts

Instructions

  1. In a large bowl, combine chia seeds with can of coconut milk, maple syrup, almond milk, cinnamon, nutmeg and vanilla. 

  2. Stir well and refrigerate overnight or for several hours until pudding sets up. When ready to eat, top with sliced banana and walnuts. 

  3. Optional additions are cacao powder, pumpkin seeds and berries. 

Recipe Notes

Did you know that you need calories, healthy fats and fibre to help balance postpartum hormones, for brain health, to heal after childbirth, and to increase the quality of breast milk?  As new and busy mamas, we need to eat to nourish ourselves to fill our own cup, and the easier the recipe, the better! Try this chia pudding that you can make the night before so it is ready for your busy morning the next day.

 

 

Jen Casey, CNP | Next Bite Nutrition Coaching. Offering Weekly Meal Plan Subscriptions with healthy, nutritionist-approved recipes and grocery list emailed straight to your inbox. 

RECIPE – Sweet Tooth Anyone?

Thank you to Christina Zvicer of be loved nutrition for her recipe contribution. I’m sure this cake will make many a mommy very happy!

Zucchini Cake

This recipe is low sugar, is dairy/gluten free and has healthy fats! Can you believe it? 

Course Dessert
Keyword Cakes, SweetTooth
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 1 cake
Author Christina Zvicer, be loved nutrition

Ingredients

  • 1 cup zucchini
  • 1 cup almond butter *you can use raw organic
  • 1/3 cup coconut sugar *or your choice of sweetness
  • 1/3 cup cocoa powder
  • 1 tsp vanilla
  • 1 tsp baking soda
  • dash sea salt
  • 1 egg *optional

Instructions

  1. Preheat oven to 350 degrees celsius.

  2. Grease 8×8 inch cake pan with coconut oil (or make into cupcakes/muffins).   

  3. Peel, chop and blend zucchini in food processor/blender until smooth.

  4. Combine all ingredients together in a mixing bowl (or blend).

  5. Bake for 30 minutes or until toothpick runs clean (adjust to less time if making cupcakes/muffins).

  6. Top with your favourite icing and ENJOY!

Recipe Notes

Christina Zvicer, RYT, RHN | be loved nutrition. Support that goes beyond food ingested and incorporates the person as a whole, physical and spiritual being.

 

RECIPE – Say no to Gatorade! Say yes to Labour Aid!

Here is a recipe that is so easy to make and store, allowing you peace of mind that you’ll have your super juice ready for your birth!

Labour Aid Drink


Say no to Gatorade! 

This amazing drink replaces electrolytes and hydration, which is important as dehydration can slow labour! It also provides energy during the birthing process, taking small sips after every contraction. 


*TIP* try to pee every hour to make space in the belly, making it easier to push baby out!


Course Drinks
Keyword Birth Juice, Electrolyte Boost, Hydration for Birth, Labour Aid
Prep Time 5 minutes
Servings 1 jug
Author Christina Zvicer, be loved nutrition

Ingredients

  • 1 cup water *or more, depending on how strong you want the taste to be
  • 3 cups coconut water *you can choose flavoured or unflavoured
  • 1/2 cup freshly squeezed lime juice *lemon juice is delicious too
  • 2 tbsp raw honey or maple syrup
  • ‘Calm Natural’ magnesium powder supplement *this can be purchased at your local grocery store

Instructions

  1. Add magnesium powder to BOILING water to ionize, creating a more absorbable form of magnesium. 

  2. Let this cool and then add to the rest of the mixture to it. 

Recipe Notes

Store in fridge/freeze in water bottles or ice cube trays until needed.

 

Christina Zvicer, RYT, RHN | be loved nutrition. Support that goes beyond food ingested and incorporates the person as a whole, physical and spiritual being.