I’ve Been “Shoulding” All Over Myself

This week, I had an aha moment. I’ve been “shoulding” all over myself and didn’t even realize it.

I have been going about my hours, days, and weeks doing things based on what I (or others) think I should be doing, rather than what I really want to do.

“I should be getting out of the house more.”

“I shouldn’t give my baby a pacifier or a bottle – breast is best.”

“I should want to hold and cuddle my baby all the time, because that’s what makes me a good mom.”

“I shouldn’t feel desperate to get out of the house – even though I do.”

“I should probably start thinking about how I’m going to get my pre-baby body back.”

“I should be able to take care of myself, my baby, my home and my business since I’m at home all day.”

“I should really stop using the disposable diapers and get my baby used to using the cloth 100% of the time.”

“I shouldn’t feel guilty leaving the house – even though I do.”

“I should feel grateful for the visitors who want to come by the house – even though I want my space on some days.”

Truth be told, I like to think of myself who is really in tune with their wants and needs. That when I start feeling a little bit “off,” I usually can tap into that discomfort and correct it pretty quickly.

But lately, with a brand new baby, life has been completely different. I’m out of touch with who I am. Probably because who I am has changed 100-fold.

I’m a mom and learning what that means.

I’m still a wife, but with the new title of mom – that definition seems to be changing every second of every day.

I’m a daughter, sister, and friend – roles that come naturally, but that I haven’t had as much time for in the past few weeks.

I’m a business owner and coach, but hardly have time for myself – let alone helping others along their journeys right now.

When I look back at the past few weeks, I’m kind of surprised at how I got to this place of “shoulding” on myself. I’d like to think that I saw this coming and that I avoided it – but I didn’t. [Read more...]

Beyond Spinach – 5 Greens To Perk You & Your Smoothies Up

When you think of green smoothies, you probably think of spinach first, right?

At least I did when I first started venturing into the world of making green smoothies at home.

Spinach is by far the most mild green, which makes it the no-brainer option when adding it as a smoothie ingredient (in fact, it’s the star green ingredient in the recipe I shared with you last week). The flavor of the greens are easily tempered by other ingredients after a nice whirl through the blender.

While spinach is a great starter green when you’re first dipping your toe into the world of green smoothies, over time you’ll want to start diversifying your greens to reap the benefits of many different vitamins and phytonutrients that the different varieties have to offer.

Each leafy green, like any other fruit or vegetable, has it’s own cocktail of beneficial traits and necessary vitamins, so it’s important to switch up your smoothie greens regularly. Even mamas like us need to pay attention to not overloading our bodies with too much of one good thing – and not enough of another.


Adding greens to smoothies is an excellent way to get that much-needed boost in energy most of us mamas with little ones at home are looking for, especially when we’ve hit that afternoon slump that I think you and I are all too familiar with. (Click here to read more about the benefits of green smoothies)

Some greens are a bit more “potent” than others, as you may already know. While they’re all great for you for varying reasons (we’ll get into that a bit more below), some just blend into smoothies better than their other leafy green friends.

Here are 5 greens to perk you and your smoothies up – in order of my own taste preference.


Beyond Spinach - 5 Greens To Perk You & Your Smoothies Up | RachaelRoehmholdt.com

Swiss, Rainbow, or Red – they’re all great options. With a slightly similar taste to spinach, chard offers vitamins A, C, and K, magnesium, manganese, potassium and iron.

It’s a great immune booster and helps keeps your bones, cardiovascular and respiratory systems in tip-top shape. [Read more...]

Sick of the afternoon slump? Try this to get energized and refreshed in 5 minutes flat.

I am no stranger to the afternoon slump.

For years, like clockwork around 3:00pm, I would shlep myself from the 8th floor of my office job downstairs, across the street and around the corner to the nearest Starbucks for my caffeine fix to regain even a small amount of energy to get through the rest of the day – “Tall nonfat vanilla latte please.”

Sick of the afternoon slump? | RachaelRoehmholdt.com

Then after getting my one-way ticket in-hand to making it through the last few meetings and tasks of the day, I’d wander back around the corner, across the street, and back up the elevator.

Truth be told, caffeine isn’t really a bad guy for everyone. For some people, caffeine doesn’t really affect them at all.

It was only after I cut WAY back on my caffeine intake a few years ago that I realized just how sensitive I was to it.

While I used to need a combination of wine and sleeping pills to get me to finally fall asleep at night and another jolt of coffee in the morning to wake me back up in the morning, now I fall asleep with no issues, sleep through the night and am perky in the morning (who knew that was even possible?).

Well, that’s when my little guy doesn’t keep me up for half the night – but that’s another story.

These days, I try to get my mid-day energy boost from other sources than caffeine. Because I’d rather give up my afternoon coffee than be up all night – or at least moreso than I am already.

When I find myself in that afternoon slump that is all too familiar for us at-home mamas, I now reach for a smoothie.

Sick of the afternoon slump? | RachaelRoehmholdt.com [Read more...]