4-Ingredient Magical Chocolate-Blueberry Smoothie

I don’t know what it is, but there’s something magical about this smoothie. The flavors seem to blend perfectly, the quantities are just right, and it feels like a decadent treat, when in fact it’s a simple, healthy and nutritious smoothie!

I just recently discovered this one, so I don’t know how it fares on the “pregnant-mamas’-desires” scale, but for the postnatal mama, it is a welcome addition to any day; not only is it filling and delicious, but it gives a bit of a mood perk too! (chocolate!!!)

Whether it be a warm or a cool season, this smoothie is super for both.

So here it is… again, I know it looks like the simplest smoothie recipe ever, but there’s just something about this combo that works! (like magic 🙂 )



1 Banana
1 cup Frozen Blueberries
1 cup Vanilla Almond Milk
1 heaping tablespoon Cocoa Powder

4-Ingredient Perfect Chocolate Smoothie - Ingredients


Blend ingredients together for 30 seconds and serve.

*Note: I recently replaced the blueberries with mixed berries, and the result was almost as good. 😉

aboutbw2Hi! I’m Myriam, a former dancer turned yoga teacher based in Montreal. I’m also mama to two unbearably beautiful little ones, ages 1 and 4. ? I believe in the virtues of bringing breath and body awareness as well as humor and loving-kindness to new mamas, and mamas-to-be! Read more→

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Sunflower Seed Veggie Pâté in 4 Easy Steps

(If you’re not familiar with Veggie Pâté, it is somewhere between a paté and meatloaf, but made with veggies and sunflower seeds instead. It makes wonderful sandwiches and wraps, can be used in a salad or simply enjoyed on its own. A perfect snack during pregnancy and breastfeeding.)

There are a few things that I craved like mad during both my prenatal and postnatal phases, and one of them was Veggie Pâté.

I love Veggie Pâté. I really just can’t get enough. Seeing and tasting Veggie Pâté fills me with a feeling of warmth, an urge to write songs, or say.. an ode.. in fact..

Veggie Pâté
Savory love
I crave your tasty presence
I covet your tender essence
No other is above

Ughh… Ends up there would be good reasons for this deep love and endless craving! Veggie Pâté is a significant source of Protein, Iron, Dietary Fiber, Vitamin A and Vitamin C (as well as a source of Calcium, Vitamin B6, B12 and Magnesium) and therefore a wonderful way to help nourish the pregnant and postnatal mama. 🙂

As a result, I was very happy to be asked to come up with a recipe for our family breakfast restaurant. The result is a take on many recipes out there, but with a personal twist. That said, I think making Veggie Pâté is grounds for exploration.

*Note: This has also become a favorite with my baby girl!

Nourishing Mama! - DELICIOUS Veggie Pâté in 4 Easy Steps

(Prep time: 15 min, Cooking time: 1 hour)



• 2 small carrots (or 1 large)
• 2 small celery sticks (or 1 large)
• 1 medium potato
• 1 medium onion
• 2 cloves garlic


• 1 cup raw sunflower seeds
• 1 palm-full of roasted pumpkin seeds (optional)
• 1/2 cup flour
• 1/2 cup nutritional yeast-flakes (can be found in most natural foods stores)
• 1/2 canola oil
• 1 cup water
• 1 tablespoon sesame oil
• 1- 2 tablespoons tamari (or soy sauce, to liking)
• 2 tablespoons lemon juice
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon dried parsley (or 1/4 cup fresh)
• 1/2 teaspoon thyme
• 1/2 teaspoon marjoram
• 1/4 teaspoon oregano
Any other spices you wish


(Preheat oven to 320 degrees Fahrenheit.)

#1: CHOP

Coarsely chop veggies.


#2: BLENDblender_159_with-heart

Blend chopped veggies in a food processor for 30-45 seconds, remove and pour into a large bowl.
Blend the rest of the ingredients in the food processor for 10-15 seconds (until sunflower seeds are broken up but not liquefied).
– Add to the veggie mixture and stir by hand until evenly mixed.

*If you just want to get on with business, it is absolutely fine to blend everything at the same time in the food processor! (approx 45 seconds)


#3: BAKE

Pour mixture into a greased loaf or baking pan and bake at 320 degrees Fahrenheit for approximately 1 hour until brown on top.


#4: COOL

Let cool 1 hour before eating. Personally, I say it’s even better after a day or 2 in the fridge!


aboutbw2Hi! I’m Myriam, a former dancer turned yoga teacher based in Montreal. I’m also the mother of a beautiful toddler son and brand new baby daughter (oh the love!). I believe deeply in the virtues of bringing breath and body awareness as well as humor and loving-kindness to new mamas, and mamas-to-be! Read more→

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6 Kegel Exercises (For Before and After Baby)

Kegel exercises, along with Perineum Massage, help to prepare the pelvic floor for birth, as well as aid in postnatal recovery.

However Kegels are not for everyone. Some women have to ease up on or even avoid doing Kegels all together during pregnancy (and afterwards). Whether it be due to pelvic floor dysfunction or an over-toned perineum, telltale signs that Kegels may not be appropriate for you include pain in the pelvic area during exercise, sex, or when going to the bathroom, feeling chronic pain in your hips, lower back or pubic area, or if you already suspect prolapse. If you’re not sure, seek assessment from your doctor, midwife, osteopath or a pelvic health physiotherapist. (That said, you can still do Exercises #1 and #6)

Kegels exercise the perineum, or pelvic floor, which is made up of the musculature and tissues surrounding and including the space between the anus and the vagina up to the urethra.

Keeping this part of the body toned is essential in global well-being, and to support the abdominal organs and muscles. Kegels can also help prevent and heal incontinence during and after pregnancy, and are an important part of healing diastasis recti.

In yoga tradition, the pelvic floor is known as the battery of the body, source of vitality of the being.

Here are 6 exercises for the health and maintenance of the perineum that you can do all throughout your pregnancy and within a few days after birth.

6 Kegel Exercises (For Before and After Baby)
6 Kegel Exercises (For Before and After Baby)

To do these exercises, find a comfortable position in which you can relax, preferably lying down on your back, or in a reclined position if you’re pregnant, with the back and head propped by a bolster or pillow.


To begin, breathe deeply into the belly, imagining that your belly is a balloon or a lung; feel it expand as you inhale, and on the exhale, simply let the air out. 5 – 10 breaths.

Move this imagery towards your perineum, imagining that your perineum is also like a balloon or a lung, feel how it also ever so slightly expands as you inhale and how on the exhale, it returns gently back. 5 – 10 breaths.

Feeling the perineum “breathe”  is actually not just an impression. The perineum’s movements are connected to the diaphragm (the beautiful umbrella-shaped muscle in our torso that expands the rib cage to let air fill the lungs) so that when the diaphragm moves, so in fact does the perineum.

This technique will practice “Belly Breathing”, a wonderful tool in birth preparation and postnatal rehabilitation.


As you continue to use perineum breathing, inhale let the perineum muscles relax and “expand”, exhale gently activate the muscles as if to hold in the urge to urinate and a bowel movement.

Inhale muscles release, exhale activate. Repeat 5-10 times.


When you activate the pelvic floor muscles, think of lifting them in and up. Keep the surrounding muscles like the buttocks, thighs and belly as relaxed as you can, even while you activate the pelvic floor.



Using perineum breathing, inhale let the pelvic floor muscles relax and expand, exhale activate as best you can only your urethra. 3-5 repetitions.

Move the focus towards the vagina, followed by the anus, trying to isolate and contract only these muscles on the exhale. 3-5 repetitions.

Finally, contract all three at the same time. Inhale release, exhale contract. 3-5 repetitions.

You may already feel the pelvic floor muscles are “stronger” and toned, just with this one exercise.



Sometimes called the elevator, this exercise will help to make connections with your core musculature (the abdominal musculature that supports us from the inside, our “center”, or core).

Using perineum breathing, inhale expand, exhale activate the pelvic floor muscles and maintain the contraction.

Maintain the contraction on the inhale, exhale move upward. Repeat for 5 breaths.

To release, gently let the muscles go at a slow, steady pace and take a moment to relax the pelvic floor muscles completely.



Activate and release the pelvic floor muscles as fast as you can. 20-30 times.



It is just as important to know how to relax the perineum as it is to strengthen it. Knowing how to relax and release the pelvic floor is important for vaginal birth, as well as for maintaining a healthy, toned perineum for life after birth.

After these exercises, take a moment to let the muscles go completely. Going back to perineum breathing, feel the movement of expansion on the inhale and of complete release on the exhale. 10 to 20 breaths.


Relaxing the jaw and mouth can help to release tension in the rest of the body ( a relaxation tool that can be used during labor as well )


Final Notes:

While practicing Kegels, isolate the muscles being used as best you can, and avoid tensing the buttocks, thighs and belly.

A toned pelvic floor will have a direct effect on maintaining a healthy posture.

Adding movement to your Kegel work will help to integrate the pelvic floor exercises into the overall functionality of the body, and connect to deep core muscles. Try incorporating Kegels into:

Prenatal yoga and postnatal yoga routine
Half bridge
– Yoga ball hip circles
– While walking
– Squats
– etc.

6 Kegel Exercises (For Before and After Baby)

aboutbw2Hi! I’m Myriam, a former dancer turned yoga teacher based in Montreal. I’m also mama to two unbearably beautiful little ones, ages 1 and 4. ? I believe in the virtues of bringing breath and body awareness as well as humor and loving-kindness to new mamas, and mamas-to-be! Read more→

More from 10ThingsYogaMama:

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In this work, I share the tips, tools and thoughts from my yoga and dance background that were helpful for me in preparation for birth and during labor, including pain management techniques, relaxation exercises and mental preparation tips.

Are you wondering about birth preparation?

I’ve put together a Birth Preparation eBook with what ended up being the most useful resources in both of my birthing experiences in helping me to prepare for birth, including all of the sections from the post 25 Ways To Prepare For Labor Physically and Mentally:

Over 140 pages of exercises and tips for birth preparation