The Mama Files: Nutritionist, Ellie Lemons, On Rest, Rejuvenation + Her Recipes For New Mamas.

Ellie Lemons is a dynamo. Nutritionist, personal trainer, model and mama to daughter, Rocky (with co-parent, Charlie Goldsmith)… she’s a mama on the go. Her commitment to leading a health-focused, active lifestyle is obvious, whether you’re booking a consult or scrolling through her instagram feed.

Having grown up in a health conscious household, Ellie had a strong foundation for wellness. However, being a mama, she understands only too well how maintaining healthy habits and rituals can be challenging in everyday life.

So we asked Ellie for her top tips for new mamas, who are feeling depleted and could use a little boost, plus two treat recipes to celebrate ‘Self Love Month’ and the sweet tooth in us all… !

As a young mum myself, I understand life can be busy and overwhelming. I work to provide quick and easy recipes that are family friendly and nutritionally sound. 

Top 5 tips...

For sleep deprived / depleted mamas.

1. Drink water; more than you think you should. When you get thirsty, you get tired, your body gets dehydrated, you feel lethargic, you get headaches and so on… especially if you’re breastfeeding!

 2. Try and not snack on sugary foods. I know it’s so tempting when you’re so tired and your body craves sugar, but try some nuts, a piece of fruit, some yoghurt, or take the time for yourself to make a meal. 

 3. Eat as many vegetables as you can in your day; if you haven’t got time to make a meal, just chop some vegetables up, smash up some avocado and use it as a dip. It’s so important to fuel your body with the correct nutrients as a general rule, but especially when you’re putting little humans before yourself all day. Try to remember to eat full meals, but if you don’t find time, make sure the first thing you do when you get a break is eat vegetables.

 4. Make sure you always have bananas (for a quick snack), hemp seeds, chia seeds and sesame seeds (to sprinkle on every meal) in your house…these foods are really great to help boost your nutrient intake and take no time to prepare. You can also google chia puddings; it’s a great one to have in the fridge to eat anytime and super easy to make. 

 5. Rest. Just rest. Leave the washing, leave the dishes, honestly they can wait. I know it may seem like you need to do them and you need a clean house, but you do not. Rest your body, rest your mind, close your eyes and have a nap, watch some trashy tv. It can take up to 12 months for the body to recover from pregnancy and birth, be gentle to yourself.

- Ellie Lemons

…make sure the first thing you do when you get a break is eat vegetables.


Recipe #1:

Gluten free, dairy free chocolate chip cookies

  • 2 tbs coconut oil 
  • 1 egg 
  • 2 tablespoons of maple or honey or golden syrup 
  • 2 cups of almond meal 
  • 1/2 tsp baking soda
  • 1/4 tsp salt 
  • 1/2 cup chopped @pumpyjackson dark chocolate 

Blend all together Cook for 10 minutes at 175 degrees celsius or until quite golden.

Recipe #2

Quick and easy pancakes

  • 1 egg 1/2 cup of oats 
  • 1 tablespoon of protein (optional) 
  • 1/2 ripe banana Tsp vanilla essence (not essential) 
  • 3/4 tsp of bicarb (not essential) 

Blend all together Cook on stove with coconut oil or butter. Serve with chopped blueberries and strawberries


Thanks to Ellie, for sharing her tips and recipes with our community! 

For more of Ellie's life and adventures, you can find her @ellielemons

Love, Us x

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