Sorry to miss you last week ― I bit off more than I could chew when life, work deadlines and incubating a tiny human all collided!

However, we did open the new gym at Waterfront Wellness and got 97 new runners on the road for Beat the Couch.

I didn’t manage to “do it all” but it did feel good to get some major things accomplished. It brings back the age-old question “can women have it all?” which I think applies to many men too.

Is it possible for anyone to be at the top of their game as an employee, a parent, a friend, a partner ― all at the same time?

Interestingly, new outlets recently published data from research indicating that fathers have tripled their hands-on parenting time compared to just 50 years ago.

Oddly though, less than a third of men in the UK take all the paid paternity leave that they are legally entitled to.

That’s a shame as we now know that prolonged contact between fathers and their babies, increases their bond significantly as well as ― get this ― the father’s emotional range.

It was previously thought that the rapid rise in oxytocin and prolactin in response to skin-to-skin contact was limited to a mother and her baby.

We’ve recently learnt that this is experienced by fathers too, further challenging defenders of traditional gender roles.

But back to the point in hand; can we “have it all?” Listen I am sure that there are some people who can, but the general consensus is that we can have it all, but perhaps not all at the same time.

There are simply going to be times when parenting takes priority, and times when work must take priority (for very valid reasons …. we do have to keep a roof over their heads after all!)

Knowing this, I’ve recently started “nesting” ― the flurry of activity from a pregnant woman in anticipation of her new arrival. But less so at home and more so at work.

I’m focused on finishing projects and getting things ready, so that I can be undistracted and happily fall down a rabbit hole of endless diaper changes and sleep deprivation.

The thing about also having two increasingly independent and amazing teenagers, is that I’m acutely aware of how fast this actually does go.

I hope I remember that when I’ve had a little one crying in my ear for hours on end. And when I can no longer pee alone!

Hopefully the work-nesting will be followed by some domestic-nesting too. I’m lucky to have the big hairy Irishman by my side who is busy building flat-pack furniture and getting things ready.

I have a million little things to do on my list and one of them is to stock the freezer and snack cupboard with an endless supply of nourishing meals and treats.

Good nutrition is such a help when it comes to healing, milk supply and energy levels.

Recently, I went to a friends baby shower and as well as taking something from the registry, I also took a jar of recovery trail mix and a homemade meal for the freezer.

I think we should normalise these kind of gifts as looking after the parents is ultimately, the same thing as looking after the baby!

If you’re showering anyone soon ― or dropping over to see a new Mom ― here’s an easy recipe for you. (There’s also no reason why you can’t have it yourself – enjoy!)

Post-partum Recovery Trail Mix

Caloric needs for post-partum women in recovery are significant, especially if they are breastfeeding too. Now is not the time to worry about being low calorie ― rather it’s the quality of the calories that is important.

Trail mix provides a nutrient-dense source of calories, with a hefty dose of protein.

It’s easy to keep in a jar on the bedside table or by a nursing chair, making this a good within-reach option whenever the craving strikes!

The trick to keeping nuts and seeds healthy is to make sure they haven’t been roasted at a high temperature.

So either use raw options, or buy the Eden Organic almonds, pistachios and pumpkin seeds which are roasted at a low enough temperature to protect the good fats.

Generally speaking, any nut or seed will provide good nutrition, but I try and keep peanuts (which are actually a legume) on the low-side as they are more inflammatory and can harbour quite a lot of nut-mould.

The options below are especially good for post-partum, and you can use whatever quantities you like to suit whatever container you have.

I like throwing it all in a glass mason jar, which avoids any harmful plastics.

When it comes to Brazils, just two provide the daily requirement for selenium, so you can keep these on the lower end of the ratio.

Here are some details on what selenium and the other amazing nutrients listed do!

Selenium is amazingly helpful for protecting the thyroid, which is more vulnerable to dysfunction after having a baby.

Research indicates it’s also helpful for preventing postnatal depression.

Zinc and vitamin E are great for helping a new mom to heal. Choline is an exceptionally important nutrient for brain development, so this is a good one for breastfeeding moms to focus on.

Magnesium is wonderful for relaxation and to buffer the body from stress.

Iron helps replenish lost reserves after blood loss! As for the chocolate chips ― well they are just there for joy!

Isn’t life always a little better with chocolate? (I suggest the Enjoy Life brand which reduces allergen exposure.)

Ingredients:

Eden organic gently roasted, lightly salted pumpkin seeds (Miles) ― zinc, omega 3

Almonds ― vitamin E

Sunflower seeds ― vitamin E

Shelled pistachios ― choline

Cashews – choline, magnesium

Brazil nuts ― selenium (you only need enough for two per serving)

Organic raisins ― iron

Enjoy Life chocolate chips ― joy!

Method:

Pop a mixture of all of the above in a glass jar and shake it up (gently!) Store in the fridge when you can but it’s fine at room temperature in the cooler months. Do try and keep out of direct sunlight!

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda.