Making the Heart Well by Samantha Coduto

Just a friendly reminder to grab a snack today 🤍

Protein Chia Seed Oatmeal

Ingredients:
Rolled oats
Chia seeds
Egg whites

And your favorite toppings.

Cooked the oats and chia seeds with water or milk. However you like to make your oatmeal.

After the oats are cooked and read. Add as much egg whites as you want depending on how much protein you need. Cook for 1-2 minutes until the oats are fluffy and egg whites are cooked through.

Top with your favorite toppings and enjoy!

If you haven't tried having a dance party break yet, today is your day. Do not underestimate the power of playing your favorite jam and dancing like no one is watching for 5 minutes. I guarantee you will feel better and have a smile on your face after.​​​​​​​​​​​​​​​​​​I realize that for some people this might not feel like "self-care" but more like basic human needs. And while I do not disagree with this, I also understand that getting away for a massage or a night away by yourself or even going to a workout class is just not realistic on a regular basis.

And "self-care" should not be isolated to those random, one-off days when we do get to do those things. As moms, we need realistic tactics that help us care for ourselves on a regular basis when we are in the thick of it.

Not only will these tips clear your mind and slow down your day, but they will help calm you nervous system, bring down your stress level, provide a little movement in your day, and hopefully bring some fun.

Try some out and let me know how you feel ❤️.

Mamas . . . if you do one thing this week, look at your sleep habits. There are few things more important to your health than getting consistent, quality sleep.​​​​​​​​​​​​​​​​​​We take sleep serious in this family. We are all happier and healthier when we are sleeping well. It doesn't always happen (you know because kids have their own plan sometimes) but we try to prioritize sleep above most other "self-care" activities.

I have pretty good sleep habits (not perfect) but I've noticed recently I've been feeling a little off. I tried these 3 tips to get back to the basics and was so surprised at the impact it had on my sleep over the past week.

✨ No caffeine after lunchtime

Caffeine is still in your system 6 hours after consumption. And it takes about 10 hours for it to clear your bloodstream. Eliminating caffeine after lunch ensures your body has enough time to process it before bedtime.

Tip | If you need a pick me up in the afternoon while you make this transition (I promise it will get easier), try decaf coffee, an "adrenal cocktail", bone broth, protein hot cocoa . . . basically something you can look forward to in the afternoon.

✨ Minimize screen time 1-2 hours before bedtime

It's HARD to completely eliminate screen time. All I'm saying is reduce the time you spend in front of a screen 1-2 hours before bed.

Tip | I stopped my social media scrolling after dinner. This is by far where I was spending most of my time on my phone after dark. It was mindless and not necessary. When I get into bed, I read a book instead of scrolling.

✨ Consistent bedtime

Sleep is like our kiddos. It likes a routine. Work to have a consistent bedtime night. Your body will get used to going to sleep a specific time. Before 10 is great to give the body time to rest and recover.

I imagine what would be possible for moms if postpartum care after that 6 week appt included nutritional coaching, therapy, pelvic floor therapy, life coaching, and community support. I'm on a mission one day at a time to create a space where this is possible for ALL moms.​​​​​​​​​​​​​​​​​​So let's take one small step toward that and talk about your digestion. This is for you if you have lingering digestion issues after having a baby or maybe you had digestion issues before and they have gotten worse.

Digestion is foundation to your health. Without proper digestion, it is hard to absorb the nutrients from your food that are needed for pretty much ALL bodily functions.

Stressors from parenthood and postpartum healing create a prime situation for digestive dysfunction leading to bloating, constipation, diarrhea, and heartburn.

Goods news is there are ways to improve digestive. Try these 5 simple tips and see how they work.

This is just one of the things I focus on in 1:1 nutrition coaching, where we look at your specific symptoms and create an individual plan built around your needs and goals.

Comment "digestion" and I'll send you a link for a free discovery call to see if 1:1 support is right for you!

Motherhood has been and I’m sure will continue to be an adjustment. Just when you feel like you have one thing down, your little one changes and throws off the entire homeostasis of you life.​​​​​​​​​​​​​​​​​​After having my second kiddo, I knew I needed to make some changes. I was in complete survival mode. Bouncing between mom-ing to work to being a wife and everything in between. I was on the merry-go-round of life and I needed it to slow down.

Slow down enough so I could catch my breath.

Slow down enough so I could have time to . . .

Think
Plan
Vision
Set goals
Eat lunch
Move my body
Enjoy time with my family
Have friends
Have fun

I was done being in survival mode and I wanted to THRIVE both mentally and physically. I was ready to set the foundation for future me.

I wanted this for me, for my kids, for my family and for my future. I did not want to look back in 1 year, 5 years, 10 years . . . Heck 1 hour and not be heading in a different direction. The direction of fulfillment, health, fun, and happiness.

It has taken a lot of work, courage, and a departure from old habits. And I don't think the process will ever be "done". But taking action and tipping the balance towards "thriving" and away from "surviving" feels pretty darn good.

What about you? Are you ready to thrive?

Drop a ❤️ if you want to start thriving!

I'm so excited to announce that I am now accepting 1:1 clients! ​​​​​​​​​​​​​​​​​​I'm offering 3 services available that each provide a unique and individualized approach to supporting moms.

✨ Whole Life Wellness Coaching (nutrition + life coaching)
✨ Nutrition Coaching
✨ Life Coaching

Check the link in the bio for more information or to book a free discovery call. I can't wait to talk to you!

I remember thinking life coaching is only for executives or people working in the corporate world who want to get the next job.​​​​​​​​​​​​​​​​​​This could not be further from the truth.

Coaching is for anyone ready to embrace a positive transformation and achieve their goals.

I'm offering free 45 min sample coaching sessions to see if coaching could be for you! Check in the link in the profile.

During the first couple of years of motherhood, I felt like life was running me. Which seemed pretty "normal" I guess. My life and everything I did while I was awake (and to be honest during the night) now revolved around the two small humans I was now raising. So for a while I was "ok" with this new norm.​​​​​​​​​​​​​​​​​​About 1 year after having my 2nd baby, I could feel a shift inside me. I no longer wanted life to dictate what I was able to accomplish.

I wanted to take back some control while also being the very best mom I could be.

I wanted to revisit my purpose in this world.

And I wanted to rediscover who I was after becoming a mom and outside of being a mom (does that make sense).

So here's what I'm saying goodbye to and what I'm bringing into this new phase of focusing on my health, my purpose and my goals.

What old habits are you ditching? What new mindset are you inviting in? I would love to hear!

And also . . ​​​​​​​​​​​​​​​​​​A Nutritional Therapy Practitioner (NTP), is certified by the Nutritional Therapy Association. I am trained to assess nutrition, digestion, blood sugar regulation, fatty acids absorbing and utilization, mineral balance and hydration as well as other health factors (stress, sleep, movement, etc.) to holistically support a client’s health and well-being.

Some areas that NTPs can assist with include:
digestion
inflammation
hormonal imbalances
skin issues
mood/anxiety concerns
sleep issues
fatigue
weight management

I believe that no two people are the same and therefore each clients’ needs are unique. As a NTP, I create plans that incorporate a food first approach in partnership with supplementation and lifestyle recommendations to address the specific bio-individual needs of each client.

A NTP is not a board certified nutritionist. I cannot diagnosed or treat disease nor can I give medical advice, but what I can do is offer support that enhances the bodies natural ability to heal.

I am passionate about helping clients finding a nutrition plan and lifestyle that work best for them and their individual goals. Use the link in the profile to learn more at makingtheheartwell.com. ❤️



Thank you to .colors for the most appropriate quote.

man-i-fest \ ma-ne-fest \ verb​​​​​​​​​​​​​​​​​​✨ to make clear or evident to the eye or the understanding
✨ to prove; put beyond doubt or question

Your thoughts become your words. Your words become your truth. You can manifest what you want out of this life.

Have you every wanted something so badly that you can't stop thinking about it? It consumes your thoughts and free time?

Maybe it's going for your dream job.
Maybe it's quitting your job and starting your own business. Maybe it's taking that once in a lifetime trip.
Maybe it's buying your dream home.

It could be anything YOU want, big or small.

If it makes you a little nervous and excited at the same time, and maybe a little sweaty, that is your sign that it deserves a little more attention from you than occupying free space in your thoughts.

I used to think that the idea of "manifesting your dreams" was a little out there. But in the past couple of years I've started writing down my goals AND telling a trusted friend about them. And sure enough this was enough to get the ball rolling and universe clued in. Not all of them have fully come to fruition but they are definitely in motion.

I'm not saying that going after what you want isn't easy. It takes a lot of hard work. Probably a few sacrifices. A LOT of help. But it starts by thinking what you want is possible.

Here are a few ways to start:
✨ write down your goals and dreams
✨ tell a friend - especially someone that will be as invested in your dreams as you are
✨ create a visual board . . . I know this cliche, but it really does work
✨ surround yourself with people who also believe anything is possible
✨ take the very first, smallest of small steps . . . Let the motivation and excitement from this propel you forward

Yes, sleep is important, probably one of the most important things you can do for yourself. ​​​​​​​​​​​​​​​​​​But what if you can't get the elusive minimum 8 hours of sleep? There is a lot of great wellness information out there but I believe a lot of it doesn't take into account the realistic challenges that moms (and all parents) face on a daily basis. I can probably count on 2 hands the number of times I've been able to get 8+ hours of sleep in the last year (and it's not for a lack of trying).

So what can moms do if this just isn't realistic right now in this season of life?

These are just some of the few things that have helped me. They might be small and that's ok. Just having a backup plan when I don't get enough sleep makes me feel like I can prioritize myself.

Finding community and connection with people outside of your immediate family is part of your wellness journey. Your wellness is not isolated to what you eat and how you move. It expands to all aspects of your life. Yes, it might seem like more work to invest in friendships. You might feel like you don't have time or capacity. But let me just say this . . . maybe you don't have the right people in your life quite yet. Find the people that make it easy to love and who love you easily. You'll know who these people are when you find them. You will feel like you can do anything. They will be the ones cheering you on and loving you every step of the way. You do deserve this kind of energy.​​​​​​​​​​​​​​​​​​

Sharing a few things about me so we can get to know each other!​​​​​​​​​​​​​​​​​​

Welcome to Making the Heart Well Coaching! I'm so happy you're here. Let me introduce myself . . . I'm Sam and I am passionate about supporting moms. Let's jump right in! ​​​​​​​​​​​​​​​​​​I believe . . .
✨ moms are super heroes and can do just about anything.
✨ moms deserve to have goals and dreams of their own AND be able to take care of their little humans.
✨ moms need more help and resources.

Enter Making the Heart Well!

My vision for this space is to inspire moms to design the life of their dreams by aligning their mindset and actions with their core values.

I want to . . .
✨ be your advocate as you redefine your identity as an individual and a mom
✨ be your biggest cheerleader as you set and go after your goals
✨ be a support as you find out how to prioritize your health (mind + body) so that you can prioritize your family

As a soon to be 40 year old mom of two young boys (1 and 3 years old), I personally felt a sense of urgency to prioritize my health now so that I can be strong, active and happy with my kids (and hopefully my grandkids) for a long time. Through my own postpartum journey I learned that my health is a balance between both my mind + body.

In starting Making the Heart Well, I want to create a resource for women to have a more holistic approach to self-care and personal development. In this space you will experience mindset and goal setting tools, nutrition and lifestyle inspiration, relatable mom content, community, and so much more to come. I hope it helps in your journey as a mom, even if just a little bit.

Thank you for stopping by Mamas. Always remember how amazing and magnificent you are.

Here's another weekly meal plan for you! It's a busy week in the Coduto household so we're opting for easy and simple but well balanced and hearty meals. All of these recipes will make great leftovers, which I plan on using for lunches for work. Some or repeats from last week which means I didn't get around to making them. We had plenty of food from the recipes I did make and didn't want to waste any food!...

https://makingtheheartwell.wpcomstaging.com/2021/12/12/weekly-meal-plan-12-12-21/

Weekly Meal Plan | 12.12.21 Here’s another weekly meal plan for you! It’s a busy week in the Coduto household so we’re opting for easy and simple but well balanced and hearty meals. All of these recipes will…

Warm and hearty salad for when the weather starts to turn. Enjoy!

https://makingtheheartwell.wpcomstaging.com/2021/12/08/fall-harvest-salad/

Fall Harvest Salad This salad is a result of my 2nd trimester pregnancy cravings. Now before you start thinking I ate salads throughout my entire pregnancy, let me just stop you right there. I mostly craved pizza, ma…

Have some pureed pumpkin in the house this week? Try this Pumpkin Pie Overnight Oats recipe. Happy Thanksgiving!

https://makingtheheartwell.wpcomstaging.com/2021/11/23/pumpkin-pie-overnight-oats/

Pumpkin Pie Overnight Oats It’s finally the week of Thanksgiving and I am ready to start cooking and baking. But, I’m also working full-time and taking care of a 1.5 year boy. Time is limited but I wanted to make…