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Fatigue During Pregnancy

 

How to Deal With Fatigue During Pregnancy

Fatigue during pregnancy is a very common experience. Growing a baby is an enormous task and requires a tremendous amount of physical and mental energy.

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There are a number of factors that can contribute to fatigue during pregnancy:

  • The increased demands on your body, mind and spirit.

  • Lack of quality sleep or rest periods.

  • Overworking yourself inside and/or outside of the house.

  • Short pregnancy spacing, breastfeeding and caring for other children

  • Too much time on computer or cell phone.

  • Inadequate diet.

  • Sedentary living.

  • Unexpressed or unresolved emotional difficulties.

  • Depression or anxiety.

  • Anemia.

  • Acute infection or illness.

  • Under-active thyroid function.

  • Other health problems.

  • And even boredom.

Resolving Fatigue During Pregnancy

Look at the whole picture. Consider what in your life could be contributing to your fatigue, and take common sense measures to take care of yourself.

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LACK OF REST
Get more sleep by going to bed earlier, sleeping later in the morning and/or taking a nap during the daytime. Getting enough sleep is especially essential during pregnancy.

Take frequent breaks or “healing intervals” throughout the day to simply sit down, rest, center and calm yourself. You can do this by sitting quietly with your eyes closed, slowing down your thoughts by focusing on slow deep breathing while gazing internally between your eyebrows.

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Meditation, breathwork, visualization, and yoga nidra/progressive muscle relaxation are all great ways to relax the body. There are many books, audio CDs and hypnobirthing MP3s for pregnancy to help you learn these important life skills, and now there are wonderful phone apps like Breathe and Calm. Make it a regular part of your daily routine to practice them - even just for 15 - 20 minutes.

INADEQUATE DIET
Paying close attention to your diet can go a long way in avoiding fatigue during pregnancy, as your nutritional needs soar during this time.

Make sure you’re drinking 8-10 glasses of filtered, spring or well water daily. Try to drink water away from meals (at least 20-30 minutes before or 2 hours after). Include in your daily diet plenty of fresh organic fruits, vegetables, whole grains., lots of protein and healthy fats.

Eat 20-30 grams of protein three times daily such as:

  • Beans

  • Nuts and nut butters

  • Seeds

  • Tempeh

  • Organic whole eggs

  • Wild Alaskan Salmon

  • Turkey or chicken

  • Beef, Lamb and Buffalo

  • Organic fresh raw whole dairy - ideally goat or sheep

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When eating fruit and whole grains, combine it with a protein or fat like avocado, nuts or nut butters, eggs, or a piece of organic cheese. If eating whole-grain carbohydrates makes you tired, reserve them for your evening meal.

Use cold expeller pressed extra virgin olive and/or coconut oil, and butter (goat is best) as your primary fat for cooking.

Eat small amounts several times throughout the day rather than heavy infrequent meals.

Products containing refined white flours and sugars or high fructose corn syrup will give you a temporary energy boost, followed by greater fatigue once the effect wears off. These should be avoided.

Also avoid highly refined processed foods, as these are usually void of nourishment and contain all sorts of chemicals, unhealthy fats, simple starches and sugars that can also make you feel more tired after an initial brief boost in energy.

VITAMIN AND MINERAL DEFICIENCIES

If you are anemic (which is very common in pregnancy, especially during the second and third trimesters), eat iron-rich foods. Good options include eggs, dark green leafy vegetables, seeds, nuts, beans and split peas, dried fruit, iron fortified cereals, red meat and poultry, blackstrap molasses, and brewers yeast. Take natural herbal sources of iron, such as Floravital Iron & Herbs - it comes in liquid and tablet form, as needed. There are other wonderful natural remedies to boost iron in my online holistic apothecary.

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If your vitamin B 12 levels are low (common in women who have had several successive pregnancies or are breastfeeding), supplementing with 1000 mcg will be needed and can really make a huge difference in how you feel. It is also in the apothecary.

Also, be sure to take a good all natural whole-food based prenatal vitamin and mineral supplement.

A daily nutrition-rich fresh juice made with a combination of veggies and superfoods like spirulina, kelp or wheatgrass can help you feel more alert and energized. Start slowly with 1-2 tablespoons of the superfoods and build up to 1-2 ounces. Drink first thing in the morning on an empty stomach. Superfoods also come in all natural powdered mixes that can be added to your daily smoothie. Note: if you have a lot of accumulated toxins in your body, wheatgrass may cause slight nausea at first as it cleanses your system. This is harmless and eventually passes.

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NATURE AND MOVEMENT
Get plenty of fresh air and adequate exposure to sunlight on a daily basis. Try to spend at least 20 minutes outside with nature in the early morning or late afternoon sun each day without sunscreen. If spending a lot of time indoors, at least open the windows – even and especially in the winter.

Engage in moderate exercise for 30 minutes at least 5 days per week. Good options during pregnancy include swimming, brisk walking, cycling, dancing, or low-impact aerobics. Even though you feel tired, exercise creates energy and does wonders to minimize fatigue, depression and anxiety. Incorporating yoga (especially prenatal, Yin, gentle, and restorative) as a regular part of your daily routine can also be very powerful.

Try to maintain correct posture and body mechanics. Use your abdominal muscles to straighten your upper back and tuck your pelvis in to straighten your lower back. Engage your core by bringing your breast bone and lower ribs and belly toward your back, and bringing your front pelvic bone towards your breast bone. Use your arm and leg muscles instead of your weaker back muscles to lift, carry, pull, and push things.

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EMOTIONAL HEALTH
It is important to be open and honest about your feelings to yourself. Some women find it helpful to keep a journal or diary to increase self-awareness and understanding. Share your feelings with your spouse, close friend or family member. Periodically release pent up emotions with a good cry, followed by a hug.

Move strong emotions through your body. If you are angry or overstressed, play an angry song, if you feel grief, play a sad song, or simply play a track of African drumming and let your body move to the music, while making the sounds you need. Our little ones have their temper tantrums, move and release their emotions so they are not repressed and stuck in their bodies. Then they get up and play. Indigenous cultures dance their grief, anger, joy and celebration in community drum circles. We have much to learn from them. Invite friends and have your own drum circle to express and release emotions - you might just feel so exhilarated by it you will want to do this regularly.

Avoid overexertion and trying to be “super mom” by re-examining your priorities, limiting unessential activities, and learning how to say “no.” Delegate tasks to others and let friends and family help.

Try to allow yourself regular time each day without guilt to do something that you fully enjoy, that inspires and uplifts you. Make it easy and fun. Some ideas are:

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  • Watching a musical, romance, comedy or inspirational drama

  • Reading a good novel

  • Taking a stroll through the park or in a beautiful spot in nature

  • Gardening

  • Going on an outing with your partner or good friend

  • Cultivating a hobby you desire

  • Learning something new that interests you

Add more laughter and play to your life. Many women are surprised to find how health-enhancing and energizing this can be.

Seek out a transformational life coach or, if needed, a professional holistic therapist if the above ideas do not help and you are troubled by psychological distress or emotional discomfort. Suppressed feelings can worsen fatigue as well as cause all sorts of other problems if not properly dealt with.

HERBS AND OILS

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Take an invigorating bath with a few drops of essential oils of peppermint or eucalyptus, lemon, wild orange, grapefruit and/or rosemary. You can add a few drops of these essential oils to a bowl or spray bottle of cool water and splash or spray yourself with the uplifting scents throughout the day.

Nettle is a great herb to be taking in pregnancy as a nourishing tonic. It also has the added benefits of blood sugar regulation, adrenal support, improving nutrient intake, and building iron levels. Make a strong infusion by steeping a handful of dried herb in 1 quart of boiling water for 3-4 hours and strain into a canning jar. Drink 1-3 cups daily (with fresh lemon or lime juice, mint leaf or a dash of honey to taste). A fresh spearmint or peppermint tea can also provide a lift of spirit and energy.

If interested in other herbs to improve energy, combine equal amounts of herbal tinctures of schisandra, eleuthero, and American ginseng, and take 1/4 to 1/2 tsp once or twice per day. Start with the lowest dose and work your way up as needed. Reputable herbal companies include Gaia, Eclectic Institute and Wish Garden.

Minimize or avoid caffeinated coffee. It is addictive, too much is harmful, the energy boost is artificial, and it can be agitating and impair sleep. Many feel more tired when its effects wear off.

Avoid stimulant drugs (including diet pills) and sleeping medications, as most have side effects for you and your growing fetus, and can cause you to become dependent on them. Many substances, such as cocaine, are outright dangerous to you and your baby. You must seek professional help if you cannot stop using them.

OTHER RESOURCES

Homeopathy and acupuncture can both be great for soothing stress and increasing energy. Also, check out Clarity Breathwork and/or read The Journey. - for extremely effective, mind-body, cutting edge methods that have lead to transformational healing for thousands of people around the world.

If you experience any sort of chronic fatigue and exhaustion in which serious causes have been ruled out and none of the natural and allopathic remedies help, consider reading the book “The Mindbody Prescription” by Dr John Sarno, MD, an amazing pioneering physician whose brilliant approach has helped hundreds of thousands of people without drugs, physical measure or surgery.

If your exhaustion is extreme or persists in spite of following the above guidelines, consult your physician or midwife or schedule a consultation with me. If you are feeling overwhelmed, or do not even know what questions to ask, I can help you!

Check out my number one international best selling book Natural Birth Secrets and my online course - an online version of how I have helped thousands in my local practice. Both resources are unique, but each provide an in depth, one-of-a-kind holistic approach created by me, a seasoned nurse midwife of over two decades, who has seen everything!

Battling with low back or pelvic discomfort? Having common pregnancy aches and pains and need some additional support? Try Bellefit’s prenatal support wear. I am thrilled to announce that you get a $20 Off with code: ANNE20 at checkout - if you purchase here.

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Preparing for Pregnancy

 

There are so many things to consider when preparing for pregnancy

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Every momma wants to give her baby the best possible start in life. Preparing for pregnancy will enhance your own health for fertility success, and set yourself up to provide a healthy environment for your baby.

But, where do you start? Taking a natural, holistic approach to preparing for pregnancy includes optimizing your diet, supplements, physical movement and state-of-mind. This is a less invasive, less expensive, and much healthier approach for both momma and baby before even considering the standard fertility treatments.

Eating for a Healthy Pregnancy

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When preparing for pregnancy, it’s best to eat a wide variety of fresh, whole, plant-based foods and adequate protein. Your plate should be beautiful and colorful with plenty of varied vegetables, fruits, whole grains, beans, some nuts and seeds, seasoned with fresh herbs and spices. Look for:

  • Organic. Free of chemical fertilizers and pesticides that can damage fetal development, this is the best option for produce. Use the Dirty Dozen as a basic guide. These foods are to be either eaten organic or avoided.

  • Local. Choosing local typically means the food is at the peak of freshness, grown in your locality, maintaining more nutritional integrity.

  • Colorful. The various colors of fruits and vegetable provides differing nutrients. Make sure you’re eating a full spectrum of color to get a well-rounded diet.

  • Unprocessed. Chemical additives, preservatives, artificial sweeteners, food coloring and genetic modification can all negatively affect your health and your baby’s. If it comes in packaging, it’s probably not the best option.

  • Sugar-free. Sugar is damaging to you and your baby’s cells, and disrupts gut flora; it negatively impacts your pregnancy, and how you feel physically and emotionally. Sugar is found in almost all processed food. Look out for marketing tricks, like using four or five different types of sweeteners so manufacturers don’t have to list it as the first ingredient. Stick with natural sugars like in fruit, and if you must add a sweetener, a tad of pure raw honey or maple syrup is better.

  • Gluten-Free &/or Dairy-Free. Most women feel best when they are gluten-free. Try removing it from your diet for a week and see if you feel better in your mind and body, gain more energy or clarity. Many also feel better off cow dairy, but tolerate goat or sheep dairy products. Try a different week without it and note how you feel.

  • Hormone & Antibiotic-Free. Whenever possible, select the highest-quality organic meats and animal products, including wild fish from non polluted waters. If the animal food you’re eating was treated with hormones and antibiotics, your body and baby will be affected by that. And consider that most farm animals are fed genetically modified (GMO) corn and feed that is highly sprayed with pesticides. Animals who are free to move in the sunshine and graze in the green pastures, as they did for thousands of years before the modernization of the farming industry, produce the healthiest meat, diary and eggs for human consumption.

  • Healthy fats. Your body needs plenty of high-quality fat, especially when preparing for pregnancy. Ideally, you should be eating wild Alaskan or Norwegian salmon at least twice per week as well as healthy oils. Use extra virgin olive oil on cold foods (like for salad dressing) and light sautéing, and coconut oil or organic grass-fed butter for cooking at higher temperatures.

  • Hydration. Don’t forget to drink plenty of fresh spring or filtered water throughout the day. Work your way up to half your body weight in ounces. For example, if you weigh 150 pounds drink 75 ounces of water daily.

Preparing for Pregnancy with Supplements

In a perfect world, we would get all the nutrients we need from our food. But, with today’s industrialization of food and depleted soils, that has become virtually impossible. Additionally, the standard American diet is really empty of needed nutrition and even those of us with the best intentions do not eat all of what is needed for the health of ourselves or our pregnancies. The supplements you need when preparing for pregnancy will depend on your specific situation. Chat with me to find the best supplements for your body.

However, there are a few supplements that every woman should take daily. I take them myself and recommend them to all my clients. Following this supplement protocol has blessed me with feeling wonderfully vital and rarely getting sick - even when a bug is going around my house.

So what’s my supplement magic? I take whole food organic supplements from trusted, high quality, professional grade companies, including:

  • A multivitamin/mineral combination

  • Methylated folate in B complex

  • Calcium, magnesium, and D complex

  • Omega three fatty acids

  • Herbal iron depending on your iron stores

  • Mega-Probiotics that are colon and urogenital specific for women

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My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple by category (listed in the prenatal section), and the products will be shipped directly to your home or work within a few days.

For more details on food and supplements for pregnancy check out my Natural Birth Secrets book, and in even greater depth, my online course.

Exercise for a Healthy Pregnancy and Beyond

Movement is another important aspect of preparing for pregnancy. Not only will a strong, agile and flexible body provide a safer prenatal home for baby, it will help you avoid aches and pains along the way, reduce inner stress, help in labor and even postpartum recovery. The right exercise can also get your body ready to ease your baby into a perfect birthing position.

Ultimately, the best exercise is that which you enjoy, so you stick with it. Vary activities that you love, and incorporate it into your life so it doesn’t feel stressful. Here are some types of movement to consider:

  • Walking. This is a great place to start if you’re someone who currently isn’t getting much exercise. Begin with a leisurely 15-minute walk every day, and build up to 45-60 minutes at a faster pace.

  • Yoga. Yoga will not only strengthen your body and make you more flexible, it’s been known to decrease stress and enhance your overall well-being as well. There are tremendous health benefits to regular yoga practice. There are even fertility yoga classes out there, designed with just this topic in mind! I teach private yoga classes, including yoga workshops for pregnancy and labor, as well as postpartum - which can be done locally or on Skype.

  • Dance. Dancing is such a great way to keep healthy and active! It is so much fun, and is a direct path to feeling awesome without realizing you are also getting a fabulous workout. It relieves stress, helps you feel and move emotions, and creates happy for you, and for your baby; your stress hormones as well as your happy love hormones pass through the placenta to baby....and both are contagious to those around you. Dancing also helps you tap into your sensual or sassy sexy, which is beneficial in pregnancy, labor and life! Dancing in labor uses gravity and asymmetrical movements to ease baby down and out through a wider birth canal. Start by taking dance classes, but you can also just turn on the music regularly and dance like no one is watching. I give group and private healing movement workshops - called Femme!, which is a wonderful experience for both men and women.

  • Weight-training. If you are not called to yoga or dance, back, arm, leg and core exercises help align your body and are great preparation for the uneven weight of pregnancy. Squatting helps prepare for delivery.

  • Pilates. Pilates has a strong emphasis on core conditioning and is also great for mommas-to-be.

  • Swim. It gets you outside, connected to nature and immersed in healing waters that soothes the soul. Swimming and water aerobics are also great ways to be active. In advancing pregnancy, it relieves common aches and discomforts, and pregnant women love the sense of weightlessness they feel in water.

If you’re someone who currently has an intense workout regimen and are having trouble conceiving, consider dialing it back to a lower intensity. Otherwise, moderately moving your body and being active each day is the way to go.

Tapping into Mindfulness and Joy

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Reducing inner stress and living in joy are central to preparing for pregnancy. Inner stress can actually prevent pregnancy. Many of us recognize that we have grown out of alignment with our true natural being and it's time to get back to our original design.... get back in touch with the cyclic nature of our human bodies, our minds, our hearts and our spirits. The thoughts we think and the perspective we carry while preparing for pregnancy are incredibly influential.

Find ways to slow down, unplug and enjoy the journey. Make sure you are well rested, and getting 7-8 hours of sleep each night. Practice saying “no” to anything that doesn’t bring you calm and pleasure during this time. Explore ways to bring joy back into the things that aren’t optional. Stay as much as possible in the present moment, one moment, one breath at a time; practicing mindfulness - anchoring into what is going on around you and the sensations within you in the now transforms your life and will benefit your labor immensely. Consider a daily practice of mediation, journaling, and creating any form of art to help your body keep in a calm and joyful state. Decide to live a glorious life; dress and treat yourself like the goddess you are. Focus on what you have to be grateful for and all the blessings in your life. Connect more in community with those you love, and those who inspire you. Clear your body of trapped emotional pain, trauma and internal stress, and transform self limiting beliefs and thought patterns with Clarity Breathwork. Turn negative thoughts into positive affirmations, for example: My body is strong and healthy for pregnancy or I am the perfect age to become a mother; empowering uplifting thoughts are usually the opposite of, and more true than the false stories we typically tell ourselves.

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Acupuncture is a great way to relax and has the added bonus of hormone regulation and improved ovarian function. Many women who had some initial trouble conceiving often get pregnant after receiving acupuncture by a practitioner with expertise in fertility; I have seen it used in conjunction with routine infertility treatments, and have seen successful pregnancies even after several IVF attempts failed.

We’ve discussed a lot of lifestyle factors here. Some might be big changes for you. Don’t let them overwhelm you. I’m a huge fan of the 80-20 rule. Spend 80% of your efforts on achieving optimal habits and allow yourself the freedom to enjoy the other 20% without guilt.

Fertility Awareness

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Learn the signs of fertility so you can make sure you have intercourse during the small window of time when you are likely to conceive, you get the most accurate estimation of pregnancy dating, and you will even know when you are pregnant before you can take a pregnancy test. This is key, and will also provide helpful information as to causes of difficulties should you need professional guidance. I cover this in more detail in my Natural Birth Secrets book.

For further inspiration and optimal health during pregnancy, birthing and postpartum, please make sure to click here to take my online Love Your Birth course, so you can ROCK your journey wherever and however you plan to give birth.

 

My Two Books Pre-launched #1 Bestsellers

 
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I have some exciting news to share with you! I have officially published my first two books on Amazon today...and they both became #1 International Bestsellers! The titles are below. 

I am forever grateful of your support and would love for you to share this with any of your friends or family that you think would enjoy this as well! 

 

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Trauma Release Formula: The Revolutionary Step by Step Program for Eliminating Effects of Childhood Abuse, Trauma, Emotional Pain and Crippling Inner Stress, to Living in Joy without Drugs or Therapy Kindle Edition 

by Anne Margolis CNM, MSN, Yoga Teacher, Clarity Breathwork Practitioner (Author)

If you’ve experienced intense stress, emotional pain or any type of trauma, this program is a must - it represents true hope that saved my life and the lives of countless others. Once you know the key that unlocks the emotional pain, suffering, your ongoing personal life, work and relationship issues, and ongoing stress related physical symptoms and illness, and how to unlock it all, you experience such a powerful healing. 

For the last 22 years I have worked as a holistic nurse midwife, then with the added expertise as a yoga teacher, advanced grad and volunteer staff of Mama Gena’s School of Womanly Arts, and Clarity Breathwork practitioner. I have shared the most intimate experiences with women and their families as they move through young adulthood through and beyond menopause, and as they have their babies. I have held space for the huge powerful transformation of birth – that involves challenging situations of extreme intensity and vulnerability, pain of all degrees, facing enormous fears head on, surrendering to a process far greater than all of us…as well as great joy, love, and miracles. There is no pain – physical or emotional – that scares me – I am comfortable with it all; I have either felt it myself, heard about it, witnessed it, and helped others move through and heal from it. Over many years, the women in my practice, their partners, extended families and friends have shared with me and sought my guidance for their deepest darkest sufferings.

I would say just about everyone has baggage, past trauma of some sort, emotional pain and inner stress that is part of being human. Or it comes out as physical problems. Even if there is no apparent history of physical, sexual or verbal abuse unfortunately occurring at staggering rates (beyond 1:3 what is reported), most -people tell me they are one or more of the following:

From my book signing trip!

A Doctor and Midwife Recommended, Guide For Pregnancy To Postpartum Bliss Whether Birthing At Home, Hospital or Birth Center- even if this is not your first baby! 

This is a unique approach on how to have a deeply positive, empowered, and joyful journey through pregnancy, birth, and becoming a mom postpartum. Whether you have visions of a cozy home water birth, giving birth in a birth center free of pain meds and intervention, or a hospital birth with the latest technology and emergency care access just in case, this is the ultimate pregnancy to postpartum training so you can be prepared from an emotional, physical, and spiritual perspective to relax into birth and momma-hood with excitement and ease.

This comprehensive training will help you find your center and feel balanced, strong, relaxed, and calm within yourself during this special rite of passage into momma-hood- in the midst of all the chaos of life along the way. It will help you tune into your deepest desires and create joy and pleasure in your pregnancy, birth, an life as a mom - to take you and your family higher.

I’ve taken everything I’ve learned, trained and supported thousands of women, babies and their families with for over twenty years in my private practice locally and around the world, to create this book and do my part in improving maternity and newborn care and experiences, by empowering women and their families to speak up. These are my insiders secrets to increase your likelihood of avoiding high rates of risky medical and surgical interventions, serious complications including birth trauma for you and your baby, and having the birth of your dreams.

- stressed out, worried and anxious,

- overwhelmed, overworked and depleted, burned out, taking care of everyone but themselves

- filled with resentment, anger, rage

- irritable, cranky, and reactive

- unhappy, uninspired, unfulfilled, sad or downright depressed – do not feel joy

- addicted to harmful habits and do not do much to take care of themselves

- embarrassed or ashamed by some part of their body or not liking the way they look

- struggling with eating disorders,

- stuck and can’t make decisions

- disconnected from themselves and others

- shut down, powerless without a voice

- longing for something more and better, but don’t even know what they want, or thinking something outside of them will rescue them and make them happy

- plagued with self loathing, self doubt, not feeling valued, worthy or good enough, like a failure

- filled with shame, blame or a sense of being wrong

- lonely and isolated – without community, or even within their circle of friends and family

- sensually and sexually shut down and turned off

- troubled by relationship issues (immediate, extended, friends and/or professional)

- battling  career and work problems

- suffering with ongoing physical symptoms or chronic health conditions from body aches and pains, to migraines, intestinal issues, acid reflux, trouble sleeping, high blood pressure, heart disease, autoimmune disorders, cancer …the list goes on. If you can relate or have some of these feelings or issues, you are in the right place.

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I want to thank my mentor Mike Koenigs for guiding me to prelaunch two books on my two passions for helping people!!! Both are available on Amazon already! Will be released on kindle in March and paperback in April!! 

 

What To Eat and Drink in Pregnancy and Beyond

What To Eat and Drink in Pregnancy and Beyond

Photo by Crystal Engel

Supplements I Take Daily & My Recommendations For Pregnancy

 
 
 
 

I am often asked what supplements do I recommend and why. I like to recommend what I do, and do what I recommend. I must believe in something and love it, in order to promote it. And when I find gold I like to share it so others can benefit. I have given birth to four babies. I was too nauseous to supplement in the first trimester each time, but when that passed, as far back as I can remember, I was very devoted to eating and living healthfully. And I took my supplements daily. I was blessed with feeling wonderful vitality and rarely got sick - even when a bug was going around my house. I knew my well-being had a lot to do with my habits, and my supplements played a huge role. Getting my little ones to supplement as I did was challenging; I was happy when they took the basics. My husband did not take any supplements, no matter what I said. He just wasn’t interested. But he was sick often and still remain unsurprised. I just love to feel awesome, and once I touched that feeling, I wanted to keep it, and help others feel their absolute best.

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So what’s my supplement magic? I take whole food organic supplements from trusted, high quality, professional grade companies - like Innate or New Chapter. I take a multivitamin/mineral combination, vitamin C, B complex, CoQ10, Bone Strength with calcium, magnesium, potassium and D. I also take Nordic Naturals or Vital Choice omega three fatty acids DHA/EPA from wild caught fish in waters tested free of toxic pollution, and natural immune support. I take this every day, and additional natural remedies as needed periodically. Since I am not pregnant, my recommendations for pregnant women are different, and mentioned here. This is what I took and would take if I would be pregnant.  I recommend these to pregnant family members and friends, as well as to the mamas who seek my care.

How Our World Has Changed

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Our ancestors did not take supplements. I often wonder if we are healthier than our ancestors or not. Modern day living has benefits, but also comes at great cost to our well-being on many levels. Although we have more knowledge now, growth had deleterious consequences.. As the population increased, consumerism increased, along with the over use of resources without awareness or concern for the effects, and the world has more pollution now. Processing and pesticides have increased, which adds toxicity to the food that is not as nutrient-dense as it was in the past when we ate from small local farms, wild growing produce and gardens.

Organic whole food is basically eating real food as it was before it was sprayed with chemicals, highly processed and refined. Animals are given grains sprayed with unmonitored pesticides to fatten them up cheaply, hormones to boost milk production, and antibiotics to treat infection that develops from overproduction of milk and inability to be active from confinement. At one time, animals were free to roam pastures, free to eat their natural, varied green diet and use their muscles.

Pasteurization came about to increase shelf life of dairy, but it destroys the enzymes needed to digest and process milk, as well as its vitamins. The mass production and industrialization food also messes up the soil which further contributes to the lessening of essential nutrients it used to have, which made the food nutrient-rich naturally. So much of what is called now, is so refined that its original form is gone. The outer part of grains, for example, is removed and processed down to get white flour, which is basically sugar without the nutrients and fiber. Then they supplement it with synthetic vitamins, artificial dyes to make it look more appealing to sell, chemicals to alter it and preservatives so it lasts longer from factory transport to the supermarket shelves.  Most products labeled as food found in the middle idles of typical supermarkets and fast-food restaurants have ingredients many can not pronounce, let alone recognize, and are laded with various forms of sugar and unhealthy fats. This has contributed to a wide array of symptoms of dis-ease and multiple health problems from obesity, lactose and gluten intolerance to mental illness, inflammatory conditions, adult onset diabetes, heart disease, high cholesterol, hypertension and cancer.

The standard diet is really empty of needed nutrition and most busy, stressed-out moms in the modern world, do not eat all of what is needed for the health of themselves and their pregnancy, even if they try to eat healthfully.

Many articles you read today will mention how we have gotten away from a hands-on lifestyle. We don't grow our own food anymore and have moved into a place of what is convenient and affordable...at least in the short term. What people may not realize, is the higher cost of eating healthfully today, pays off with huge savings from healthier lives, and less need for medical care over the the long haul.

It's actually a really exciting time right now because we are recognizing that we need to slow down and cultivate a lifestyle based on mindfulness. It's not just theory anymore, as it's more popular than ever to live a life of awareness. This includes consciously incorporating raw, whole foods into our daily diet, and removing toxins that can be found in processed foods, beauty and cleaning products.

Many of us recognize that we have grown out of alignment with our true nature and it's time to get back to our original design.... get back in touch with the cyclic nature of our human bodies, our minds and our spirits.

“Centripetal energy is the grounding force that makes women the centers of their households. When a woman elevates her life for the better, her entire family benefits because she sets a new level of awareness and clarity in the home. Good nutrition is one of the central pillars of a healthy pregnancy.” - “Bountiful, Beautiful, Blissful: Experience the Natural Power of Pregnancy and birth with Kundalini Yoga and Meditation”, Gurmukh Kau Khalsa

Start With The 80-20 rule

The 80-20 rule means that at least 80% of the food you eat should be whole and unprocessed and hopefully organic. Moderation is important. It is more realistic and doable, if most, not all of of your food is whole food, varied and organic. Enjoy the other 20% without the guilt. Hopefully you will also enjoy the 80% as well as I do.

Most of the nutrients we get are going to be from the food we eat. Colorful, whole foods are going to be the bulk of what provides the most benefit. As Dr. Christiane Northrup says, we can eat well most of the time as well as leave some wriggle room.  "Eat a low-glycemic diet that keeps blood sugar stable and contains adequate protein, essential fats, and micronutrients." - Dr Northrup.

For my dietary recommendations in detail, I suggest downloading my 'Healthy Living Tips' here and get a free peak at what is inside my Love Your Birth online course.

Supplements are an important part of any healthy and holistic lifestyle. Even with the best diet of whole grains, greens and proteins, our bodies still need additional help in supporting a well nourished body and life. Especially during pregnancy, when all of a woman's nutrients are needed to support not only mama, but also passed to the developing baby, it's necessary to supplement a healthy balanced diet.

 

I love helping a mama at such a time as pregnancy, when she is so eager to make changes towards a healthier lifestyle for herself, her baby and her family. My 'Healthy Pregnancy Starter Kit Package' includes the premium hand-picked supplements and comprehensive recommendations that the women in my practice have used and benefited from over the years, with great success - and they are listed below:

Supplements I Recommend (available in my online Health Dispensary at discount)

“What prenatal vitamins do I recommend?” and “What do I suggest you do to achieve the best health in pregnancy?” are actually two of the most common questions I get.

Pregnant mamas are so motivated to make healthy changes for themselves, their babies and growing families – and it is one of my passions to help them with this.

  • Prenatal multivitamins with minerals - My favorite brands are Innate Response or New Chapter.

    • For women that aren't pregnant or breastfeeding both brands above make wonderful multivitamins with minerals.

  • Fish oil - free of pollutants; at least 300mg combined DHA/EPA, 1-2 times daily -Nordic Naturals and Vital Choice are top quality brands, as is Innate Response and New Chapter

  • Vitamin D3 - 1000-2000 units daily or 4000 units per day if blood levels are low, with Calcium and Magnesium – the amounts I advise are dependent upon diet and lifestyle evaluation. - again, I recommend Innate Response or New Chapter Bone Strength (makes Tiny Tablets many find easy to swallow).

  • Herbal iron - as needed, especially with low iron stores and advancing pregnancy. The dose is dependent upon labs and evaluation of symptoms. As a wonderful adjunct to the supplements, superfoods, like powdered or freshly juiced greens can be added to veggies and fruit smoothies. Herbal sources of iron like nettle or yellow dock root can be made in the form of a drinkable infusion. Innate Response and New Chapter are fine, but I have had great results with Floradix in liquid or tablet form.

  • Probiotics – Colon and urogenital-specific, mega-probiotics have been demonstrated to help prevent group B vaginal strep that normally live in the lower intestines. If group B strep grows in the vaginal canal during pregnancy, it can increase the risk of potentially serious newborn infection if exposed in labor/birth - I have had much success with Klaire Labs Prothera Therbiotic.

    • When not pregnant , there are other formulas to maintain a healthy balance of good flora. Probiotics help boost your immune system after taking antibiotics; also, they help with intestinal issues and other health conditions.

  • Drink the following herbal infusion daily, which is rich in needed nutrients and is specifically nourishing for pregnancy, birth and postpartum.

    • Place 1 oz of dried red raspberry leaf, 1 oz of dried nettle leaf in a quart-sized glass canning jar, fill it with boiling water, cover and steep for at least 2-4 hours at room temperature. Strain and place in a covered pitcher. You can make it in larger quantities and store in the fridge.

    • For taste, dilute with water or steep for less time (but no less than half an hour), add lemon or lime juice, mint leaves or a teaspoon of honey. Drink 1-4 cups daily, hot or cold

    • I use Frontier Organic herbs in my pregnancy starter kit, which includes canning jar and strainer, or you can grow and dry your own.

The Mind-Body Connection

In conclusion, supplements are just that.... supplemental... to a mindful, well-balanced nutrition plan. Also, the thoughts we think and the perspective we carry during pregnancy works with our bodies and what we put into it.

Putting good thoughts and positive energy into our minds, are a great supplement to the way we nourish our bodies during this special time! 

The 80-20 rule teaches us that there is not such thing as perfection. Every woman that I work with is doing the best she can and I encourage all women to take this time to slow down, listen to her body and take things one step at a time. Any positive choice incorporated is a great one. 

For further inspiration during and after pregnancy, please make sure to click here to receive my complimentary 60 page Guide to Healthy Living ebook. 

Let Me Help You Create The Happiest Birth Experience Of Your Life...

Whether you're a first time or experienced momma,

Or a midwife, doula, or birth professional guiding mommas..

Regardless if you are planning a birth at home, a hospital, a birth center or need a cesarean section, or if you are taking another childbirth education class…

You Really Can Create The Delivery Of Your Dreams.

And have a blissful birth wherever you are.

More Precious Than A Wedding...A Birth Should Be A Celebration!

Let me show you how to…

Photo by Megan Hancock Photography

Photo by Megan Hancock Photography

  • Understand the sensations of your body and connect your intuition with how your body is communicating and leading you towards what to do during labor

  • Tap into your inner calm to deeply relax yourself,letting go of busy, stressful and fearful thoughts on demand for the health of baby

  • Speak your truth from your heart in a way that deepens your relationships, sets clear boundaries, and has people listen to you and support you before, during and after pregnancy

  • Trust yourself, connect with your body wisdom and communicate with baby in belly

  • Connect with natural time and sync your body and mind up with your unique biological clock for ease from pregnancy to postpartum

  • Reprogram negative patterns, stories, and beliefs that undermine your confidence, strength and self trust so you can rock your birth

Physicians and midwives around the world recommend my teachings to their pregnant clients and many Doulas across the country learn the secrets of blissful birthing from me to supplement their Doula Training & Certification process!

To learn more, visit:  LOVE YOUR BIRTH Online Childbirth Course!

It is based on my years of experience, as a midwife and yoga teacher, helping thousands of women tap into their calm and live and birth from a place of grounded relaxation and joy. 

It’s wonderful alone, a great refresher or adjunct to any other course!

Welcome to my Online Health Dispensary

Healthy Living for Healthy Women

My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days.

Click  here  to enter my dispensary at Fullscript.

Click here to enter my dispensary at Fullscript.

I have listed my recommended prenatal supplements in the PRENATAL SUPPORT section, but you can search their catalog for other supplements and natural remedies as well.

You can also access your personalized prescriptions and dosage instructions for the products that have been recommended for you after a consultation.

Open an account and register for free!

 

 

I am passionate about changing lives. This 44-day course is changing lives. Vital Mind Reset is a program that will hold your hand and help you heal your life without a prescription. It will also introduce you to a community of people just like you – all working to transform their lives and revive their power and joy. Be a part of this community. Be a part of something greater and get yourself back! This course is a must, by renowned holistic psychiatrist Dr. Kelly Brogan, author of NY Times best seller 'A Mind Of Your Own', a dear friend and trusted colleague I can vouch for personally and support whole heartedly. 

 
 
 

Get a 10% discount on your Sleepod purchases at askrembla.com 

-use the code SWEETHOME to get your discount.