I'm a mama of three little ones, and let me tell you, bedtime at our house was like hosting a nightly circus. We had tantrums, stalling, and enough tears to fill a kiddie pool—mine included! After what felt like a marathon, they'd finally drift off to dreamland, only to magically reappear in our bed. My husband and I would wake up feeling like the grandparents from Willy Wonka, with kids and a dog piled up like a game of Jenga!

Bedtime had me feeling like a warrior gearing up for battle, complete with guilt trips for losing my cool and not winning the "Mom of the Year" award. So, I dove headfirst into research mode to crack this sleep code and stumbled upon pediatric sleep coaching. I figured, if this could save our sleep-deprived souls, it was worth a shot. Plus, I knew we weren't the only family riding the struggle bus, and that's how Hush Sleep Co. came to life.

Hush Sleep Co. is the go-to place for families like mine, who love big, play hard, but desperately need some shut-eye to keep the fun rolling. We work with kids from newborns to toddlers, teaching them the art of snoozing solo and sleeping through the night so they can grow into happy little humans. Every family gets a tailor-made sleep plan and coaching, because let's face it, no two kids are alike. Once we've crafted the plan, we dive into strategies to help your little one become an independent sleeper.

This delicious dish offers a meaty taste from the eggplant, and has a variety of other high fiber veggies that help you stay on track with your wellness habits. Plus the delicious blend of herbs makes it irresistible.

Adding the eggs on top adds another level of nourishment and it is an easy weeknight meal. It can be made ahead and baked at dinnertime.

Ingredients

• 1 large eggplant, diced
• 1 yellow onion, diced
• 1 zucchini, diced
• 1 small red bell pepper, seeded and diced
• 1/4cup extra-virgin olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste (I recommend seasoning with a pinch or two at each step)
• 1 can (15 oz/470 g) good-quality plum (Roma) tomatoes
• 2 tablespoons chopped fresh basil
• 4 eggs

Instructions:

Preheat the oven to 400ºF.

Place the diced eggplant, onion, zucchini, and bell pepper in a 9-by-13-inch glass or ceramic baking dish.

Place all the ingredients except the tomatoes in an 8X8 inch baking dish and coat with oil.

Pour the tomatoes and their juices into another 8x8inch baking dish.

Place both dishes in the oven and bake, stirring the contents of each occasionally, until the vegetables are tender and lightly browned and the tomato sauce has thickened slightly, 35 to 40 minutes.

As a mom, finding creative and engaging ways to spend quality time with your toddler and possibly other mom friends is one of the most fulfilling aspects of parenthood. Not only do you want to create memories, but you also want to help your child grow socially and emotionally as they develop key milestones. One of the most valuable and enjoyable ways to do this is through sensory bin playdates.

Sensory bins are an incredible tool to engage your toddler's senses - touch, sight, sound, and even smell - all while promoting parallel play. This type of play, where toddlers play side-by-side without direct interaction, is a crucial step in developing their social skills and preparing for school. It encourages toddlers to build confidence in social environments, get comfortable around other kids, and learn valuable communication skills in a fun and non-competitive way. As a preschool teacher at B.E.A.R.S. Preschool I see the importance and growth throughout the school year. It is such a simple way to help your child grow!

Why Sensory Bin Playdates Are Important

Before diving into the fun, let’s take a moment to understand why sensory play is so important. For toddlers, sensory activities help stimulate brain development and enhance motor skills. They improve focus, foster creativity, and boost social interaction. Parallel play, where toddlers engage in the same activity without necessarily interacting directly, is an important social milestone. It helps toddlers learn how to engage with others in group settings (such as school or daycare) before they transition into a more structured social environment.

Before diving into solutions, it’s crucial to understand newborn sleep. Babies are born with underdeveloped circadian rhythms—the internal clock that regulates sleep and wake cycles. For the first few months, their sleep patterns are unpredictable and fragmented. Every baby is different, but as a rule of thumb, most newborns typically:

• Sleep 14-17 hours a day, broken into short stretches of 2-4 hours. Some (like preemies) can sleep even more.

• Wake frequently for feeding, diaper changes, and comfort.

• Gradually develop more consolidated nighttime sleep by 3-4 months of age.

Knowing that this phase is both normal and temporary can help set realistic expectations and reduce frustration.

Creating a Sleep-Friendly Environment

A conducive sleep environment can make a significant difference in promoting rest for both parents and baby. Here are key steps to set the stage for better sleep:

Optimize the Baby’s Sleep Space

• Dark and Quiet: Use blackout curtains to keep the room dark and use white (or brown or pink) noise to drown out household noises.
• Safe Sleep Practices: Follow the American Academy of Pediatrics (AAP) guidelines: place your baby on their back on a firm mattress in a crib or bassinet without loose bedding or toys.
• Comfortable Temperature: Keep the room between 68-72°F to ensure your baby isn’t too hot or cold.

At FIT4MOM, we know pregnancy and the postpartum journey can be a time of physical and emotional challenges, but the right nutrition can make all the difference in how you feel. If you're a new mom or expecting, you need nourishing meals that are easy to prepare packed with vitamins, protein, and fiber to keep you energized and support your body's healing process.

This butternut squash, chicken, and wild rice soup is the perfect recipe, easy to digest, for prenatal and postpartum moms, offering a balance of essential nutrients that will keep you feeling your best. After childbirth, your body needs protein for muscle recovery, and fiber in the wild rice keeps you feeling full longer.

The coconut milk is dairy free, which can be easier on digestion. When newer mother's are stressed dairy can sometimes cause digestive upset. Whole fat coconut milk has a creamy consistency but contains medium-chain triglycerides (MCTs), which can support healthy metabolism and energy levels. It is rich in lauric acid, which has anti inflammatory and antioxidant properties.

This creamy butternut squash, wild rice, and chicken soup made with coconut milk is not only a delicious and nutritious choice but is also a great option for those looking to make dairy free soups.

Ingredients

• ▢2 packages pre cooked beets (found in the produce section, preferably in vinegar and not canned bc of too much added sugar)
• ▢3 tablespoon olive oil extra virgin
• ▢2 tablespoon white wine vinegar
• ▢1 tablespoon Dijon mustard
• ▢½ teaspoon salt
• ▢5 mandarin oranges peeled & segmented
• ▢2 cups arugula
• ▢½ cup pistachios shelled & roasted

Instructions

• Slice and assemble the beets however you would like.

• Peel the oranges and divide into segments, removing any excess white pith.

• In a large bowl, whisk oil, vinegar, mustard, and salt. Add the beet slices and orange segments, tossing gently to coat.

• Arrange arugula in a salad bowl or platter.

• Arrange the beet mixture over the arugula.

• Sprinkle with the pistachios before serving.

*Option to sprinkle with ricotta or feta*

I promise you won't regret making these! Give them a try and let me know what you think!

Ingredients:

• 1 cup raw beets (roasted from raw, or store bought)

• ½ cup almond milk

• ¼ cup Extra Virgin Coconut Oil

• ⅓ cup Coconut Sugar

• 2 scoops Vanilla protein powder of choice

• 2 tbsp chocolate chips

• 1 tbsp vanilla extract

• 2 tbsp cocoa powder

• 2 tbsp flax seed

• 1 tsp sea salt

• 1 cup rolled, quick cooking oats

• 2 tbsp coconut flour (or ground unsweetened shredded coconut)

Directions:

1. Preheat ovent to 350F and line a square 8x8 pan/baking dish with parchment.

2. In a food processor pulse the flax seed, sea salt, oats, and coconut until it is a flour like consistency. Set aside in a large bowl.

3. In a food processor or blender, add almond milk and puree beets to smooth. Set aside.

4. In a small sauce pan, add coconut oil, coconut sugar, cocoa powder, chocolate chips, and vanilla, and melt over low heat.

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Ingredients:

For the Stew:

1 cup green lentils (rinsed)

1 tbsp olive oil

1 medium onion, finely chopped

2 cloves garlic, minced

1 large carrot, diced

1 celery stalk, diced

1 red bell pepper, chopped

1 zucchini, chopped

1 (14.5 oz) can diced tomatoes (or 2 large fresh tomatoes, chopped)

4 cups vegetable broth (or water)

1 tsp ground cumin

1 tsp smoked paprika

1/2 tsp ground turmeric

1/2 tsp ground coriander

1 bay leaf

Salt and pepper to taste

1 tbsp lemon juice (optional, for brightness)

Fresh herbs like parsley or cilantro for garnish

For the Avocado Garnish:

1 ripe avocado, diced

1 tbsp fresh lime juice

A pinch of salt

A few sprigs of fresh cilantro or parsley (optional)

Instructions:

1. Cook the Lentils:

Rinse the lentils under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the lentils and a pinch of salt. Reduce the heat to a simmer and cook for 20-25 minutes, or until tender but not mushy. Drain any excess water and set the lentils aside.

Spiced Black Bean Burgers with Caramelized Onions over Coconut Sweet Potato Mash:

Ingredients:

For the Spiced Black Bean Burgers:

2 cans (15 oz each) black beans, drained and rinsed

1/2 cup breadcrumbs (or gluten-free breadcrumbs if desired)

1/4 cup grated carrot (optional, for added texture)

1/4 cup finely chopped onion

1 clove garlic, minced

1 tsp ground cumin

1 tsp smoked paprika

1/2 tsp ground coriander

1/4 tsp cayenne pepper (optional, for heat)

1 egg (or a flax egg for a vegan option)

2 tbsp olive oil (for frying)

Salt and pepper to taste

For the Caramelized Onions:

2 large onions, thinly sliced

2 tbsp olive oil

1 tbsp balsamic vinegar (optional for added sweetness)

Salt and pepper to taste

For the Coconut Sweet Potato Mash:

3 medium sweet potatoes, peeled and cubed

1/2 cup canned coconut milk (full-fat for creaminess)

1 tbsp coconut oil (or butter)

Salt and pepper to taste

Optional: pinch of cinnamon for added warmth

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Instructions:

We welcome Dr. Julie Sult, PT, DPT of Fyzical Upper Arlington as our guest blogger, today!

She has a vast amount of knowledge in regards to pelvic floor and why it matters, and how a therapist can help. In addition to what you'll expect when you see a specialist.

Pelvic Floor Physical Therapy During Pregnancy and Postpartum: Why It’s Important and What to Expect

Pregnancy and childbirth are beautiful, life-changing experiences—but they can also take a toll on your body. One area that often gets overlooked during all the excitement (and, let’s be honest, the chaos) is your pelvic floor. If you're wondering what that is, or why it’s so important, you're not alone. But the good news is that pelvic floor physical therapy can help you maintain or regain strength and comfort both during pregnancy and after giving birth.

In this post, we’ll break down why pelvic floor health matters, how pelvic floor physical therapy can help, and what to expect when you see a specialist.

Why Your Pelvic Floor Matters

Your pelvic floor is a group of muscles that sit at the bottom of your pelvis. They support your bladder, bowels, and uterus and play a big role in controlling things like urination, bowel movements, and sexual health. During pregnancy and after childbirth, these muscles go through a lot. As your baby grows, your pelvic floor muscles stretch, and childbirth (especially vaginal delivery) can cause them to weaken or become injured.

FIT4MOM UA+Hilliard is thrilled to welcome Dr. Julie Park, DMD, a passionate expert in oral surgery, specializing in the diagnosis and treatment of lip and tongue ties on our blog.

Dr. Julie Park, DMD, is an Oral Surgeon with over 20 years of experience in dentistry and surgery, and has developed a gentle and surgically precise approach to treating lip and tongue ties in infants, children, and adults.

We are excited to have her here to dive into the topic of tongue ties and what to do if you suspect your baby is experiencing signs.

https://www.julieparkdmd.com/post/how-do-you-know-if-your-baby-has-a-tongue-tie-a-guide-for-parents-in-columbus-ohio

I highly encourage you reach out to Dr. Park with comments or questions!

These healthy chocolate chip cookies are a delightful combination of wholesome ingredients that not only satisfy your sweet cravings, but also offer nutritional benefits, especially for breastfeeding mothers looking to enhance their milk production.

Here's a breakdown of the benefits of each key ingredient:

1) Flaxmeal: is ground flaxseed, a rich source of omega-3 fatty acids, fiber, and lignans. Omega-3s are essential for brain health, while fiber supports digestive health. Flaxseeds are also considered galactagogues, which are natural substances that promote lactation. The phytoestrogens in flax can help balance hormones and stimulate milk production.

2) Chia Seeds: packed with protein, fiber, and omega-3s, making them an excellent source of nutrition. These tiny seeds also provide antioxidants, which help combat oxidative stress in the body. The high fiber supports digestion and alleviates constipation, a common issue for pregnant and new mothers. Like flaxseeds, chia seeds may aid in boosting milk supply by supporting hormonal balance and enhancing overall health.

3) Oatmeal: Oats are one of the most well-known foods for supporting lactation. They are rich in iron, fiber, and B-vitamins, which are essential for energy and milk production. Oats contain a compound called avenin, which is believed to stimulate prolactin, a hormone that helps regulate milk production. They are also an excellent source of complex carbohydrates, which help maintain energy levels throughout the day.

There are certain things money can’t buy when it comes to what pregnant women really need. Mamas-to-be need to take care of themselves, their mental health, their bodies, their surroundings, and their lifestyle; those things go well beyond their baby registry.

Keep reading for our list of the 10 things women need while they are pregnant.

You’ve made it…40 weeks later and you are welcoming your little one home. The fountain of emotions you are experiencing is overflowing with so much joy and emotion. Maybe you have a little bit of fear since your baby didn’t come with an instruction manual. And don’t be surprised if you have thousands of questions as you are navigating a new chapter of life.

One such question might be what activity is safe in these early postpartum days. Or, you could be thinking about when you can start running again. And, how about a return to lifting in the proper manner. Many times the first time we are seeing any type of women’s health provider following the delivery of our baby is 6-8 weeks postpartum. They check to ensure everything is following a normal course of recovery, they might check your pelvic floor function, and then they give a green light for “return to normal activity”. But what does this actually mean?

Returning to activity following the delivery of a child is a little more complicated than following up with our OBGYN. It is dependent on how your pregnancy went, how long labor was, the type of delivery, and any symptoms of pain or dysfunction being experienced. Research is showing the importance of maintaining a healthy and active lifestyle during pregnancy. The typical quote is “if you were doing it before pregnancy then it is safe to continue.” Although true, we must also consider what you are experiencing during your pregnancy. Are you having pain, pelvic pressure, urinary incontinence? If so, then we need to look at modifying your activity and movement patterns. If you are not regularly participating in activity, then we want to take the opportunity to safely integrate exercise. This can be a walking routine, or body weight movements directed by a women’s health specialist. By keeping the muscles active and engaged through pregnancy, we help in ensuring better muscle recovery postpartum. This allows for improved functional and integration of muscle training once baby is here. It also promotes muscle memory, meaning the muscles have better recruitment strategies even though they undergo a very significant and rapid change. This makes all activities of motherhood easier.