Using Mindful Movement to Achieve Your Goals

Using Mindful Movement to Achieve Your Goals

Yoga is a great practice for mindful movement, but not the only one

From marathon running to barre to yoga to power lifting, you’ll find these techniques to be game changers for any type of movement.

What is mindful and intuitive movement?

Mindful and intuitive movement are often used as different approaches, but I believe that we can’t have one without the other.

Mindful Movement: Moving with full awareness and focus on your body and mind. Noticing what it feels like to move in space, and every physical and emotional sensation that comes up.

Intuitive Movement: Moving in a way that feels good to you. Tuning in and listening to exactly what your body and mind are craving and whatever movement would honor you in that moment.

These two go hand in hand. I believe that you can’t gain the benefits of one without the other also being part of your movement practice.

Mindful movement is key for reaching goals in all types of movement including lifting

Why mindful and intuitive movement?

Whether your goal of movement is to build muscle, get a new PR or have an outlet for de-stressing, mindful and intuitive movement will help you get past any blockages to reaching your goals. Becoming completely aware of your body and mind will create conditions that are ideal for your personal success, however that is defined for you.

How do you know this works?

You may know me as more of a yogi, but at heart I am a total fitness junkie who has been around the block when it comes to workout goals! I’ve used these techniques while marathon training, lifting, spinning and with recovery goals such as healing (running) injuries and postpartum recovery (pelvic floor re-building).

Okay, let’s get into it!

I’ve used these techniques for marathon training, hitting running PRs and countless fitness goals

Using Mindful Movement to Achieve Your Goals

1. Tune IN and tune everything else OUT

This is the first and hardest step. You’ve got to stop comparing both to others and yourself. I used to think that the trick was to stop comparing to others and ONLY compare to myself and focus on my progress. Do this in the big picture. Reflect on your fitness goals before and after movement practices. For example, when marathon training- check your times and figure out your goals before or after moving whether that be a sprint exercise or a distance run. For something like yoga, practice NOT looking at other and how they are moving and avoid critiquing yourself in the mirror. I prefer studio spaces that do not have mirrors for this reason.

2. Connect your Breath and Body

Start becoming aware of your inhales and exhales, then see if you can use your breath to enhance your movement. The first step to this is the awareness. It may take time to just become totally focused on observing and learning about how you breathe. Give this time. After a while, you will notice how your breath works with or against your body. For example, when lifting- do you hold your breath? Do you notice you feel better inhaling or exhaling at a certain point? In yoga do you feel good connecting one breath to one movement or do you like to take long, slow inhales and exhales during multiple movements? This will change day to day or throughout your workout. Get used to recommitting to your breath and adjusting to what feels good.

3. Allow Yourself to Feel

We’re conditioned to suppress physical and emotional sensations, so it can feel strange to intentionally allow ourselves to feel. This takes a mindset shift and work. You will have to practice allowing yourself to feel. Do this by initiating frequent self check-ins. How am I feeling right now? What am I feeling right now? What physical sensations are coming up for me? What emotional sensations are coming up for me? No judging! Nothing is good or bad- it’s just data from your body and you’re just here to listen!

Allow yourself to feel and check in: How am I feeling right now? Physically? Emotionally?

4. Respond to Your Needs

Time to use the data you’ve collected in your check ins to respond to your needs. This may take a bit of brain power at first, but will soon become second nature. What did you notice? Are you feeling pain? Time to stop. Pain in running, lifting or yoga will not help you reach your goals- you have to address the pain properly to recover and be able to continue conditioning for your goals. Are you feeling discomfort? Discomfort and pain are different. Discomfort is isn’t a bad thing! We are growing! Time to use your toolbox- use your breath to breathe into the discomfort. Use your awareness and newfound ability to tune in, to tune everything else out and focus on your body, breath and movement.

Mini action plans are also how you adjust to fitness instruction or plans. For your own planned workout- is it serving you in this moment or do you need to adjust the plan? For group fitness classes, is the option the instructor presenting what works for you or is there something else that works better? You’ve already learned to tune everything else out so it doesn’t matter what the other people are doing or what anyone thinks of you! You’re a strong badass and don’t need approval from anyone else.

5. Stay Present

Okay, you’ve go the tools you need now! Staying present is easier said than done, but you’ve learned how to create the conditions to stay present. You have tuned in and tuned everything and everyone else out. You have connected your body and mind to your breath. You are allowing yourself to feel and notice sensations that come up. You are responding to what YOU need in each present moment. You did it! If you are doing all of these things, it is impossible NOT to stay present. But it takes recommitting time and time again. That is totally normal. Just keep gently guiding yourself back to these practices.

Starting to notice the yoga across the room who looks like a pretzel? TUNE HER OUT and tune back in!

Are you hearing a message in your head saying I can’t do this anymore when things get hard? BREATHE through it and take it each breath at a time! You’ve GOT this!

Feeling stuck on your goal and discouraged that you’re not making progress? Stay present! This is ONE day, look at the big picture. Take it each day and moment at a time. You’ll get there but you have to be patient with your body and mind in the process. Use your breath to come back to the moment .

Practice, Practice, Practice

This mind work is just like strengthening a muscle. It takes time and will grow stronger and stronger. This process WILL take dedication. You will have to recommit to it time and time again in a single workout and over time. That is normal and trust me, it will become routine eventually and you won’t have to think about it.

I can’t wait for this shift to help you reach your goals! Whether it helps you to let go of stress and enjoy movement more, reach a personal fitness or recovery goal, I hope this will be an absolute game changer for you just like it has been for me.

8 Best Louisville Restaurants for Take Out Salads

8 Best Louisville Restaurants for Take Out Salads

All I want is a GOOD freakin salad, and I want it delivered. But… actually. The struggle was so real when we moved here from DC. I went to having healthy fast casual GOOD restaurants on every corner to basically zero options for quick, clean takeout. Hence why I started cooking more and getting really into creating easy, healthy meals!

But… during postpartum and COVID it became unsustainable to be preparing myself quick healthy meals all the time. I have had to start relying on more takeout. Thankfully I have discovered more options over the years, while Louisville has also grown and evolved to have more options. Here is a round up of all my favorite places to get take out salads! I say favorite places and not favorite salads because since many of these restaurants change their menus seasonally, by the time you read this, they may have a different, just as tasty menu item! At the time of this blog post, all of these restaurants currently do either curbside/contactless pick up or delivery.

Naive is unlike anywhere else in Louisville, KY and is my number 1 pick for take out salads

Naive

Duh… I mean this is the obvious choice, right? You all know this is my go to and always has multiple salad options on the menu. My current favorite is this Berry Salad with arugula, pistachios, feta, strawberries, blackberries, honey-lime vinaigrette. I like to add salmon or chicken and get a side of either the hummus or sweet potato fries. Click here to join me at Naive for an Outdoor Happy Hour Flow every Tuesday!

A dreamy catering order of Blue Dog’s Grapefruit and Avocado Salad with marcona almonds

Bluedog Bakery and Cafe

Where should you go in Louisville if you’re craving the perfect Cobb? Bluedog… I know you don’t necessarily think of them for their salads since they’re famous for their bread, but their salads are equally delicious. Lately their Cobb Salad sub tuna salad for chicken salad (their spicy tuna salad is so good!) is my order. I also love the Grapefruit and Avocado Salad with a side of smoked salmon.

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This is my newest favorite to the Louisville salad scene. Who would of thought a BBQ spot would make such a gorgeous salad?

Noche Mexican BBQ

What, Mexican BBQ doesn’t make you immediately think salads? It took me a couple tries before I figured out that yet another Mexican restaurant, was actually the home of a Unicorn status gorgeous and delicious salad. Their menu has changed twice since I discovered this hidden gem of a “salad spot” and all pass the test. I like to add carne asada or shrimp and an app of their poblano guac. The salad pictured here is the Queso de Cabra with mixed greens, spicy balsamic grilled peaches, fresh berries, red onion, heirloom cherry tomatoes, raspberry serrano vinaigrette, homemade goat cheese fritter.

Mayan Cafe

This may be my all time favorite restaurant in Louisville. I was devastated when they had to temporarily close and am so glad they have been able to reopen! They used to only have one salad at a time but currently have two that both make me droooool thinking about: Spicy Jicama Salad and Kale Salad. Can’t not order a side of their famous Lima Beans and I’m also obsessed with their Sikil Pak (pumpkin seed dip).

If you don’t know about the Wiltshire Hippie Bowl, now you do. You’re welcome.

Wiltshire Pantry Bakery and Cafe

Wiltshire just makes my heart happy. The owner, Susan is an absolute gem and beam of light in this city. Their freshly baked breads, daily soup specials and creative pastries make them the quintessential bakery/cafe meets innovative restaurant. I can never decide what to get at Wiltshire, so I’m glad that they cater towards indecisive food decision makers like me and have half soup/half salad and half sandwich/half salad options. Their menu is always changing, but there’s always several locally sourced salad options and a “Hippie Bowl” which is a vegan bowl with some sort of grains/legumes and veggies. Here is a Hippie Bowl with quinoa, hummus, beets, pistachios and local greens. I added on salmon.

Galaxie

The salads may get overshadowed by their “Wakatakas” (their take on flatbread meets taco), but they are one of our go-to spots for greens! I am all about the Avocado Chicken Salad, but love the sound of the Strawberry Grain Salad and Black Bean Bowl. I can’t go there an not order a side of chips and Wakamole (their chips are hands down the best in town).

Caffe Classico

This place is so underrated! I had been forever ago and forgot about it, but recently it’s become a staple in our house! Fist of all… their salads come with Blue Dog bread… so there’s a win already! The actual salad bases are pretty basic, BUT I love that their salmon is super tasty which you can add on. It also is the perfect spot to do salad and pizza because they have tasty pizzas as well! Okay, one more thing- their empanadas are good too! It’s the perfect place that has something for everyone- simple, straightforward and everything always tastes good.

Taco Luchador on a rare dine in day… usually eaten on my couch with chips + guac

Taco Luchador

Louisville is still missing a lot in the food scene (umm sushi where art thou??) but one thing we are not lacking is good and quick Mexican. This place has several locations that I frequent and is my perfect dream come true taco salad. The Crunchy Mexican Ensalada has roasted cherry tomatoes, pickled red cabbage, carrots, onion, avocado, cilantro, beets, lime-cilantro Agave vinaigrette, arugula, queso fresco, crispy tortilla strips, radish and pumpkin seeds. I get it without the cheese and use their mild hot sauce as my dressing! I also add their carne asada or grilled chicken and a side of chips/guac (obviously).

Want even more healthy Louisville restaurant and product recs?

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Non-Toxic Cleaning During a Pandemic

Non-Toxic Cleaning During a Pandemic

I got the idea for a blog post on finding a balance with non-toxic cleaning during flu season when Harper came down with the second virus in a month this winter. In January he had the flu and in early February we both got a stomach bug, so I was ready to throw in the towel with the non-toxic cleaning products I had previously sworn by. We bleached our house from top to bottom and went overboard with the clorox wipes. I ordered a case of hand sanitizer… and then the pandemic happened.

I already had all of my new toxic products hoarded from the clesaning spree from prior events. So naturally, I continued using them on everything… including Harper’s toys which makes me CRINGE when I think about. I would clorox wipe them, then use baby wipes to clean it off. But I am sure the chemicals were still there. I had gotten so wrapped up in the emotions and fear of illness that I was putting our entire family’s health on the line just so I could feel at ease like I was protecting us frok the virus.

As I learned more about COVID-19 and how it affects the system, I realized I was potemtially causing more harm than good. If this virus (and any virus) requires a healthy immune system to fight it if, then why would I inundate our bodies with toxic chemicals that put that at jeopardy? I have since found a balance. We do 99% of our cleaning with non-toxic products and I save the harsh chemicals for when I feel they’re truly necessary. I would probably still bleach the house and use clorox wipes when we are sick, but otherwise will rely on products that I feel I can trust for long term health and well-being.

If you are looking to start using some non-toxic products or searching for ones that are actually clean (labeling can be so deceiving!) and effective… I’ve rounded up the ones I have used and recommend!

A few of the cleaner home products we use and love (see more below!)

Laundry Products

I’ll admit that I have some oxyclean from my cold/flu season chemical spree that I still use on my really harsh stains, but try to rely on the more natural stuff! This Puracy stain spray has done the trick for most of the mysterious splotches that seems to only pop up on Harper’s extra cute outfits! I order this Biokleen Free + Clear unscented detergent in cases and am obsessed with it- so clean and works really well.

All Purpose Cleaner

There are some great recipes for homemade all purpose cleaners with essential oils! For an essential oil blend, anything citrus or lemongrass leaves the house smelling incredible. I also love this ECOS all purpose cleaner which has such a lovely natural, clean citrus scent.

Bathroom Cleaners

This is my favorite Ecover toilet bowl cleaner, which actually smells amazing! This Attitude hypoallergenic unscented bathroom spray is great for the surfaces and bath/shower and can also be used for the toilet bowl. It doesn’t do as well as a true toilet bowl cleaner but if you want one bathroom product this is a great option.

Dishes

I have yet to find amazingly clean dishwasher pods that work but these Seventh Generation pods are what we use. They are the best of what I have tried and most dishwasher pods have a lot of yucky stuff in them. If you want to use natural dish pods, you have to commit to really rinsing off your dishes prior, which is annoying but worth it in my opinion. These are two great dish soap options. This ECOS one I can usually find at health food stores. This Ecover one I can only find online- both are great. Both have worked very well for us and are super clean. For baby stuff, I felt at ease knowing that I had a really clean soap to wash bottles/pump parts in, especially when Harper was a newborn. Now I throw most things in the dishwasher, but I use dishsoap to wash toys/playmats, etc.

Baby Cleaning Products

I have used water wipes since day 1. They are super gentle and work well. I also use these Babyganics wipes for hand/face. I feel like they do a little more since they have essential oils! I have used the Babyganics toy and high chair spray and toy and highchair wipes (currently sold out), but also just use dishsoap (mentioned above) and water for a lot of the cleaning.

Hand Soap/Sanitizer

I got lucky and had ordered a case of EO hand sanitizer before the Pandemic hoarding ensued (currently sold out), after we battled our second round of winter virus. I also really like the Dr. Bronners lavendar hand sanitizer for an on the go and scented option. I don’t have a favorite handsoap- I usually just buy whichever one is an organic brand that is on sale- it’s all about balance and these are hard to find anyways these days.

Produce Wash

I didn’t start doing this until the pandemic. I think using it was a peace of mind thing, because I’m not sure this virus can even live on food or if using a produce wash would even help! But I do like the idea of washing our produce in case any chemicals/bacteria are lingering on it. I just made a lemon juice, water and vinegar blend similar to this and keep it in a spray bottle for a quick spritz and wipe while unloading groceries.

What are your favorite natural home products? How have you found a balance during cold/flu season and the pandemic?

Read Next…

Pregnancy and Postpartum Q +A

Pregnancy and Postpartum Q +A

Figuring out what to do when it comes to important decisions like your birth, postpartum and baby can be overwhelming. The best resource for me in addition to some of my own basic research, was hearing what worked for other moms. My goal of this post is to organize my responses to the questions I have gotten through DM so that I can easily provide links and information to those who are interested in what has worked for our family. Ultimately, it comes down to what is best for you, your budget, unique situation and needs. Information overload is REAL especially when your feeling all hormonal and vulnerable, so please remember that as long as you are loving on your sweet baby, you really can’t go wrong!

What ____ do you have?

Before I dive into the rest of the Q + A… here are the items I am most frequently asked about and links. They also happen to be the items I use the most! Again, every family has unique needs and different budgets, but these are what have worked for us. Use the arrow to scroll for more.

What did you do during pregnancy to promote a healthy pregnancy and birth?

Find details on a lot of what I did in this blog post. Most of the things that I describe doing to flip our breech baby were things that I did anyways to prepare for birth- just ramped them up during that time! Maya abdominal massage, chiropractic care, holistic pelvic care and prenatal yoga to prepare physically. This isn’t just about being strong and prepared for labor, but also helps get the uterus into optimal positioning. Hypnobirthing course/meditations, acupuncture, reading and listening to natural birth stories, making a birth plan and having a doula also helped tremendously!

What tips do you have for staying comfortable in the third trimester?

Get a body pillow- I liked using a U-shaped one! Also, get a yoga ball! I sat on it all the time while pregnant used one during birth and still use it to calm Harper and bounce him to sleep. I also did hypnobirthing meditation daily, prenatal yoga, went on walks and did the miles circuit towards the end.

Do you have your birth story on your blog?

Yes! You can read about How Our Breech Baby Flipped at 37 Weeks and our Unmedicated Natural Hospital Birth in these blog posts.

What are your postpartum recovery must haves?

I am SO glad that I had some mamas give me these items because I would have had no idea what I needed! A perineal washer for keeping clean, perineal spray for pain relief, belly wrap for core/back support, herbs and epsom salt for sitz baths, body oil for dry skin and self-care massage, nipple cream for painful breastfeeding/pumping (if you need this there may be an issue please consult an IBCLC). My biggest “must-have” is being prepared mentally as much as possible… read my 8 Mistakes to Avoid During Postpartum here.

What are some ideas for postpartum easy meals?

The easiest meals during postpartum were the ones that I prepped in advance, froze and could reheat. These got eaten up so much quicker than I anticipated and wish I had made even more! You can find the ways I stocked my freezer in this blog post. My other go-tos have been rice bowls or toasts with the goal of packing as much calories and nutrition into one meal as possible! It was key during both pregnancy and postpartum to keep my fridge stocked with the essentials for quick snacks and meals. There is nothing worse than opening an empty fridge when you are 9 months pregnant or a few days postpartum, tired and hangry! Find all my essentials for stocking the fridge in my Pregnancy + Postpartum Nutrition Plan.

What were you told about working out postpartum?

I was cleared to work out by my regular OB at my 6 week check up. However, I knew from my doulas and other mamas that I needed to be careful with this. My holistic OB cleared me for gentle yoga/walking at 6 weeks, low impact cardio at 2 months and high impact workouts at 6 months. I also did physical therapy with a practice that specializes in postpartum care (was covered by insurance) to heal my diastatis recti and strengthen my pelvic floor.

Do you have a sleep schedule? What do you do for sleep/naps?

We don’t have a schedule but we have routines. I like being flexible and try to offer naps and feedings on demand when he cues. We did the Taking Cara Babies newborn class and 4-5 month guide, and I have also used her blog posts to learn about infant sleep. I had no idea developmentally what amounts of sleep infants need or what to do to help him sleep. I hate hearing him cry and am not personally comfortable doing sleep training but also lack of sleep has really taken a toll on my mental and physical health. Her resources have helped me know about how many hours are developmentally appropriate to go between naps, how to look out for sleepy cues and things to do to help him fall asleep and learn to fall asleep. I don’t do all of the stuff she suggests but a lot of it really helped! Sleep is unpredictable like most things in baby world, so I try to let go of expectations and just do what works for us.

How did you discover your sons tongue tie? Did you get it fixed?

The pediatrician at the hospital told us his tongue was “tight”. I didn’t know what that meant and when I followed up with healthcare professionals we were seeing nobody seemed worried about it. Fast forward 3 months and he had fallen off the growth chart and was diagnosed failure to thrive. I brought it up again at that point to one of our healthcare professionals who finally thought it could be the issue. She referred us to a pediatric dentist who diagnosed and revised the ties (both lips and tongue) with a laser that same day. Without getting into two much detail, I highly recommend being evaluated by either a pediatric dentist or ENT as soon as you suspect an issue. Chiropractic care, physical therapy and craniosacral therapy were essential to our recovery process and something we were not referred to but needed to have been. This website helped me learn more about tongue and lip ties after we went through it, but I wish I would have found it sooner.

What did you do to increase your milk supply? Did you use supplements?

When I went from nursing a baby with a tongue and lip to to exclusively pumping, I noticed that I did not make as much milk as I thought I did and needed. I was able to quickly amp up my supply with these tips, but please understand that many women’s bodies are not physically able to create all of the milk their babies need. This is nothing to feel guilty or shameful about. It is more common than people think and if you have tried everything under the sun, please know that you are not alone or doing anything wrong.

I would strongly CAUTION against using herbs/supplements. They can sometimes have an adverse effect on both mom and baby. I increased supply mainly with demand. The more your breasts are stimulated either through nursing or pumping, the more demand you create. Nutrition and making sure I was both hydrated (lots of coconut water!) and eating enough nutrient dense foods and calories also helped.

Please also know that breastfeeding does not have to be all or nothing. I made myself crazy exclusively nursing a baby with a tongue and lip tie and then exclusively pumping and trying to latch him 8-12 times a day in addition to bottle feeding him while re-learning to suck. I don’t regret my journey, but now that I have introduced some formula I realize that formula can really help to extend breastfeeding if exclusively breastfeeding is physically or mentally causing distress. Both breast milk and/or formula have everything a baby needs to be healthy, happy and strong.

How do you wash your pump parts?

When I was pumping 8-12 times a day I did the “fridge hack”. This is when you put your parts in the fridge between sessions. I would only refrigerate once so I would use them for 2 sessions. Once I started spacing out my pumping more, I stopped doing the fridge hack. I also got scared when I found out that the CDC warns against it. Now I wash all parts between uses except for the back flow protectors which I wash once a day. During travel, I bring multiple sets in gallon ziplocks and only use them once, then put them in a dirty parts bag to wash at my destination. I bring these wipes in case of an emergency like I forget a part or have to pump at extra time.

How do you travel with breast milk?

I could not figure this out for the longest time and racked my brain for months before traveling! I am sooo happy with both the plans of what we did when traveling with and without Harper.

For traveling with him (this plan is based on exclusively pumping): we bring a days worth of frozen milk and several fresh bottles. I feed the fresh bottles while traveling then serve the frozen milk once it has thawed when we arrive. Why? I don’t want the pressure of pumping and serving immediately during travel thats too stressful so I save that milk and deal with it upon arrival. Since I brought a days worth of frozen milk, I freeze the extra fresh milk I pump on the trip when I get home, This also helps rotate my freezer stash to use up old milk and replace with new. If you do not have a freezer stash, I would bring enough fresh milk to last for the travels if you can and if you are a just-enougher, I would pump directly into the bottles your baby eats from using an adaptor if necessary! ** I haven’t traveled since starting to combo feed and introduce formula so don’t have any tips on that yet!

For traveling without him: I used Milk Stork and it was soooo worth it! I pumped on planes, cars, airports, etc. because I will not waste a drop I just can’t mentally handle that! If you are traveling for work, you can submit a request for your employer to pay for Milk Stork.

Read next…

8 Mistakes to Avoid During Postpartum Recovery

8 Mistakes to Avoid During Postpartum Recovery

I’ve learned a lot during these past 5 months. I could have read all the postpartum books in the world, but nothing could have prepared me for this experience. It’s hard to anticipate your needs after giving birth, but this list of what to avoid will help recovery be centered around what is most important… the needs of you and your new baby!

1. Measuring Against your Expectations

It is impossible not to have 1000 expectations and plans from the time you try to conceive. From when you want to get pregnant to what your birth will be like and how and what you plan to feed your baby- it’s hard not to fantasize about the perfect experience. While there is no harm in planing, it is important not to remain attached to these expectations, as more likely than not you will have to adapt. I was lucky that our unmedicated, natural birth became a reality, but our breastfeeding “plan” took an unexpected turn. Because I was so attached to planning on nursing for a year, I was unfairly hard on myself when things didn’t work out as expected. Adopting a flexible mindset to go along with expectations is absolutely key to physical and mental health and wellness during postpartum.

2. Comparing Your Experience to Others

The comparison game is always a tough one, especially during such an emotionally vulnerable period. In the time of social media, it is hard to see smiling new moms out with their happy baby in tow sipping on a margarita. Or a mama cooking a deliciously healthy homemade stir fry while bouncing baby on their hip. How about a 5 weeks postpartum mom hitting the gym flashing a shockingly flat tummy? Those are all things I saw on social media postpartum and couldn’t help comparing to the overwhelming day to day challenges I was facing. I did choose to go off of social media for the first couple weeks, but whether it’s digitally or in real life- there will always be other mamas to compare with and it’s about being at peace with where you are on your unique journey.

Don’t forget that an instagramworthy photo from a professional shoot is not always the full picture

3. Trying to Do it All

During pregnancy I assumed that my introverted self would want as few people around as possible. The prospect of family, friends and professional help in the house gave me anxiety. When we were generously gifted postpartum doula hours for the first few weeks, I reconsidered. I figured that we could test drive a few nights and see how we felt about having someone besides family around. Literally the day after our first night home from the hospital we called to add more hours. We also begged my mom to stay with us through the first two weeks! I never anticipated how overwhelming our challenging feeding/breastfeeding experience would be and navigating first time parenting. During pregnancy I assumed that having help around would mean not spending time with my baby. But instead, having support meant, extra hands to help with the thousands of other things that allowed me to spend even more quality time with baby and make sure to take care of myself.

4. Rushing to Get Moving

6 weeks and you’re cleared to whip yourself back into shape- right? Wrong. Most women are cleared to return to normal activity after 6 weeks despite their bodies being nowhere near what they used to be. A majority of pregnancy and births result in diastasis recti (separation of the abdominal muscles) and pelvic floor issues. These require careful training and can create lifelong problems if ignored. I was fortunate to have mamas warn me about their regrets of jumping back into running and high intensity workouts too soon, leading to long term issues with incontinence and core strength. I chose to hold off on almost all activity other than short walks until 6 weeks, at which point I began 6 weeks of pelvic floor physical therapy (covered by insurance!) and gentle yoga. At 2 months postpartum I added low impact cycling and barre class. I plan to slowly and carefully return to high impact/intensity workouts at 6 months postpartum, prioritizing optimal healing for long term physical health.

Take it slow! A walk outside is an amazing postpartum workout…. save the high intensity stuff for later

5. Saying Yes When You Mean No

This is a sacred time for you and your family. Do not feel pressured to allow others to make it about them. Figure out what you want and what you don’t want. This is different for everyone. For me, I did not want a meal train, which I know is a popular form of postpartum support these days. Instead, I froze my own food and knew that those I am closest with would offer to bring us food regardless. I did not want to “say yes” to people coming by at certain pre-arranged dates and times only to find it to be a stressful day when I wouldn’t want visitors and it was worth sacrificing the help with meals. I instead asked for favors like errands, grocery pick ups and laundry. I found that the people who truly want to help will be happy to do what YOU find most helpful.

6. Neglecting Your Needs

That first week I totally went against my own beliefs on self care and neglected my most basic needs. Although I had plenty of support around me, I chose not to prioritize making time to take care of my physical health. I make a point to say “I chose not to” because it doesn’t feel like a choice, but it is. Our primal instincts kick in to devote every second of energy to baby and feel guilty stepping away and letting others help. A week in I had a day where my mental and physical health came crashing down. I recognized the need to change how I was doing things and started taking sitz baths, made sure to eat more, and sleep through a feeding each night.

Those primal instincts kick in and all of a sudden we neglect our own most basic needs

7. Doubting Your Expertise

From the moment Harper was born, he had difficulty latching/eating. These struggles continued for 3 months until we hit rock bottom with a failure to thrive diagnosis. I knew something was wrong from the beginning and finally was ready to listen to MY intuition and figure out a solution. If I would have continued doubting my expertise, we may not have figured out he had a tongue and lip tie. Finally at 5 months, he is eating like a champ and we have found our new normal. I learned such an important lesson, as I felt strongly like something was wrong from the beginning but didn’t prioritize my own innate knowledge as a mom.

8. Focusing on Whats Next

It is so natural to long for things to get easier. I found myself thinking - I can’t wait for my stitches to heal and to feel better, for breastfeeding to feel easier, for him to gain weight, to sleep more… the list goes on. I had to constantly remind myself to stay present and enjoy these challenging, but precious moments because no matter how hard it felt- I would never get these days back. I realize that just like we did, many families face unique challenges and regardless, we have to find solace in those precious newborn moments to maintain our sanity and stay grounded.

Read More…

Harper's Birth Story: Our Unmedicated Natural Hospital Birth

He came just in time to be a Summer Solstice and Gemini baby

Our Unmedicated Natural Hospital Birth Story

All births are natural births. There is nothing more natural than a chid being brought into the world. It seems that is often lost by the label of “natural” commonly referring solely to unmedicated vaginal births, making many moms who are unable to have them disappointed to not have a “natural” experience. Before I dive into our unmedicated, natural birth- I want to share my experience with this leading up to the day Harper was born.

Our birth story started long before our trip to the hospital on the stormy evening of the Summer Solstice. It began when we discovered our baby was breeched at 37 weeks (read the full story here). This was the first junction when I realized our wish for an unmedicated birth may be out of our hands. It was difficult to wrap my head around an alternative birth plan, as baby was unlikely to flip at this point. After he shockingly flipped- against all odds, I again ran into a similar feeling when we went past our due date. My provider was pushing for a 41 week induction, which I knew would invite the cascade of interventions I was trying to avoid.

I realize that we were lucky to be able to arrive at a point where our birth plan could become a reality. I want to share my story to empower those who are curious if an unmedicated hospital birth is possible and what that looks like, as well as normalize sharing birth experiences! Yes, our birth was unmedicated, making it what is often referred to as “natural”, but I want to ac knowledge that all births are natural and beautiful, not just experiences like ours. Let’s all agree that a baby miraculously being born is the most natural thing in the world, regardless of the circumstances.

Our birth experience was everything I hoped for, yet nothing what I expected

The 7 Phases of My Unmedicated Natural Birth

Birth is a process and no two experiences are the same. I am going to walk you through the 7 phases of my experience: Prodromal Labor, Early Labor, Active Home Labor, Active Hospital Labor, Pushing, Birth and After Birth. I have decided to spill it all in an effort to avoid a birth story that glosses over the details and only shares the highlights. My goal is to normalize birth by discussing the more taboo parts that are often left out of the day to day conversation (yes, I talk about my tear, bleeding and first pee). Would love to hear any questions you have or your own birth experiences in the comments below!

40 weeks and 4 days- the morning of his birth! I was probably in labor and didn’t know it yet

Phase 1: Prodromal Labor

On Tuesday of the week Harper was born I went to acupuncture and asked for all the induction points. Now past his due date, I was anxious for anything that could help me avoid being medically induced. That night, I finally started to feel something! I had never felt any Braxton Hicks (practice contractions) during the pregnancy so I wasn’t sure if this was them or a sign of labor. Wednesday morning I still felt some crampiness and painless contractions. I went to my weekly scheduled doctor appointment and she told me it was probably prodromal labor, which was a good sign, but could come and go for an unpredictable length of time. Since I declined vaginal checks, I didn’t really have any other indications like dilation, etc.

When I realized I was in labor (look how low he is!), I took my last at home shower for a while and quickly devoured a bowl of granola

Phase 2: Early Labor

After having the prodromal labor end and feeing nothing all day Thursday and Friday morning, I was careful not to get my hopes up when things started back up Friday afternoon. My parents who had come into town for his due date, a friend and I were hanging out at my mother in law’s pool when the crampiness set back in. I was unable to sleep a wink the night before and the exhaustion and cramps had me ready to crawl into bed, so I asked my parents to drive me home. As soon as I walked in the house and tried to relax, I suspected that something real might be happening. I texted our doula who said I probably had a while to go based on what I described and how calm I was. She told me to do the miles circuit and try to get some rest. I took what would I figured would be my last at home shower for a while and ate a bowl of granola to try to keep my energy up. When I laid down to try do the miles circuit and listen to my hypnobirthng meditation things began to feel more intense, so I asked our doula to come over ASAP.

The beginning of my active labor at home- clearly before things got too intense…

Phase 3: Active Home Labor

By the time our doula came over, I was having to make a conscious effort to ride out and breathe through contractions. For the next couple of hours she led me in doing different positions for sets of contractions (i.e. 10 contractions in a wall sit). I had practiced holding similar positions in yoga while pregnant, which really helped. When each contraction intensified she would massage my lower back, distracting my body from the discomfort. I also held a lavender satchet during most of the labor and would inhale it during contractions, helping me relax. The setting couldn’t have been more peaceful, with me, Andrew, Logan (our dog) and our doula in our bedroom/bathroom with the sound of the most intense thunderstorm I’ve ever heard happening outside!

We knew it was time for the hospital when I began to be really get “in the zone” and couldn’t help but grunt and moan my way through the contractions. Our doula had always described that turning point, but I had thought that I wouldn’t be someone who was loud during labor… I was wrong! Everything about it felt out of body, primal and uncontrollable. Andrew called the doctors office to tell them we were on our way (something we wouldn’t have known to do without our doula!) and we grabbed all of our things.

Phase 4: Active Hospital Labor

I was scared to move from the comfort of our dark, peaceful bedroom to the car and hospital after hearing stories of labor being stalled and the body going into “fight or flight” under bright lights and stressful circumstances. Thankfully I didn’t experience any of that. It’s a weird feeling when you arrive at the hospital because your whole world is so intense and moving so fast, but everyone else is just chilling. People in the waiting room were staring at me as I could barely squeak out my social security number in between being doubled over through contractions.

Next thing I knew I was back in the hospital room. After quickly checking my vitals and monitoring baby, I was given a saline lock, then able to move freely without any further fetal monitoring or IVs, etc. since I wasn’t getting an epidural. The doctor let us know that I was 6 cm dilated and 90% effaced with my “water” (aka amniotic sac) still intact. My birth plan was to do things with the least amount of interventions possible, but I went in with an open mind ready to intuitively navigate the situation as it unfolded. I appreciated not being offered any sort of medication, as I requested, but was glad that our doctor did offer the intervention of breaking my water. After consulting with both her and our doula, I decided it was a go. Feeling exhausted already, I wanted anything that would help with the fastest possible, unmedicated birth. I couldn’t feel her break my water, just felt a warm liquid- really not bad at all. I remember looking at the clock around this time and seeing it was 9:30.

At that point the doctor and nurse left us alone to labor peacefully, so it was just Andrew, our doula and I in a dimly lit room with essential oils diffusing- definitely a relaxing hospital setting. As someone who is always cold, I have literally never been so hot! Andrew and our doula immediately began feeding me ice chips and putting a cold washcloth on my neck. The hospital active labor was a more intense version of what we were doing at home. Our doula helped me get through sets of contractions in various locations/positions. We moved from a birth ball to wall sits to squats in the shower, where I proceeded to go from hot to freezing cold! The best way I can describe my labor experience is a really intense workout class while being on insane drugs and turning into a wild animal! With each contraction I took long deep breaths in and heard myself letting out loud moans that felt really similar to the release of an “ohm” in yoga. Letting out energy through moans and even shrieks and screams really helped me deal with the intensity and discomfort.

Phase 5: Pushing

I could feel things growing much more intense and changing, so I requested to be checked again. I was surprised how uncomfortable being checked is and was glad I hadn’t done it during my pregnancy visits. Finally at 8 cm dilated, I was starting to feel really ready to get this done and meet our baby! I kept saying, “something is coming!” and “is the baby coming yet?!”. I felt a distinct change from just having contractions to actually feeling the baby coming down and ready to be pushed out of my body. I was disappointed that he wasn’t crowning yet despite how it felt, so I had to be patient and stay strong mentally and physically. I remember looking at the clock, seeing it was 11:15 and wondering if he’d be born before midnight.

At that point things start to get a little more blurry! I can’t remember how much time passed but know that eventually I was in bed. I was exhausted from the night before and really beginning to run low on energy. The doctor had discovered while checking me that I had a cervical lip (part of my cervix that was a little unevenly stuck). They brought me a peanut ball to put between my legs and lay in a fetal position. Laying there and being still had me more focused on the pain, but I breathed through it for a few more contractions knowing that getting baby in a better position would help in the long run.

Eventually they encouraged me to move to a squatting position (in bed) - think malasana squat with a bar to hang onto. With zero energy left, I tried to hang on and breathe through it as long as I could but eventually had to surrender to my body and let myself lay back and do what felt more comfortable.

The moment I’ll never forget- finally getting to meet our sweet baby!

Phase 6: Birth

I had planned on not pushing and wanted to wait for the fetal ejection reflex (when your body involuntarily pushes the baby out). When the time came, my brain and body seemed no longer connected and I was simply an observer as I felt myself pushing out the baby. It look about 4-5 pushes, with the most difficult being the second to last push. He was almost out and they told me I just needed a few good last pushes. As my body pushed, I let out the most blood curdling shriek as my pelvic floor muscles tore open to let baby out.

Thankfully the natural oxytocin kicked in and I was able to get through one final push that brought our beautiful Harper Benjamin Earthside at 11:54PM. I have never felt and can’t even describe the full body relief that comes with birthing a baby. All of the intense pressure that had been building for months, the physical, emotional and spiritual build up was instantaneously released.

Mama instincts immediately kicked in- warmed him up skin-to-skin when his body temp dropped

Phase 7: After Birth

The cord leading to him was literally glowing- I had never seen anything so cool. It was blue and shiny and looked like a Unicorn horn. I was in complete shock for a few minutes. There was a pause where I felt nothing and then everything was hazy and in slow motion. I don’t remember seeing him until he was on my chest and they announced, “it’s a boy!” (so glad we have a few video clips our doula took so I can remember this!).

They asked what his name was and though Harper Benjamin was the top of our list, we needed a few minutes to figure out if it felt right! Meanwhile, the post-baby process of birth began to unfold. Birth isn’t over after the baby comes out- the placenta still needs to be delivered. This came easily for me, which I know is not always the case. I don’t even remember noticing it happen. On the other hand, I clearly remember the doctor stitching up my second degree tear. Both the push that tore me and the stitching was by far the most uncomfortable part of the whole labor and birth- but nothing I couldn’t handle! I flinched and yelped as she realized that the local anesthetic she injected before stitching must not have taken care of the whole area- OUCH.

Though the birth was over, I had to stay in the labor and delivery room for 3 more hours because of some moderate bleeding. My labor and birth were unmedicated, however I gladly accepted a shot of pitocin to help stop the bleeding. I winced as the doctor and nurses pressed on my uterus to push out any clots. Fortunately, the nurse who came in next (coincidentally one of my amazing former students!) realized that if I probably had a full bladder, making it painful for them to push on my uterus. She was right (peeing wasn’t exactly on my mind during labor!) and took me to empty my bladder. Lets just say that acid + wounds + being completely unmedicated = not my favorite pee i’ve ever taken… but the uterus pressing became way more comfortable after.

Around this time, our doula helped me try to nurse Harper for the first time. This didn’t work out very well and I actually blacked it out- I only slightly recalled when she recently told me about this moment. She suggested I contact the lactation consultant I had met during pregnancy to have her come right away the next morning (another reason doulas are a must!). This experience and more on our breastfeeding challenges will be a future blog post!

Around 3 am, our nurse wheeled us to the recovery room where we quickly said hi to our parents who waited up to meet Harper. Next the nurses checked his vitals and discovered that his temperature had dropped. They wanted to put him under the heating lamps in the nursery, but I told them that I wanted to warm him via skin to skin. They advised that I try for a half hour, but if he wasn’t warm then he would need to go to the nursery (though they can’t actually say you “need” to do anything- it is always your choice!). Sure enough, he warmed right up on my chest, where he has basically been living for the past 8 weeks!

Our birth experience was everything I had hoped for, but nothing like I expected! I honestly wouldn’t change a thing and am grateful to feel that way. Have a question or want to share about your birth experience? Leave it in the comments below!

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4 Ways I'm Stocking my Freezer for Clean Eating

Clean eating is so much easier when you are prepared! Typically I try to keep my fridge, freezer and pantry stocked with healthy ingredients and make extra of whatever I am preparing for dinner to eat for subsequent meals. I know that my current habits will have to evolve as I enter motherhood in the next few weeks. My time and energy for cooking will not be the same, but my need for clean and nourishing foods will be greater than ever. In my Pregnancy and Postpartum Nutrition Plan, I mentioned that I am stocking my freezer with both grab and go meals and building blocks for making them quickly and easily.

Soups are easy to freeze and defrost for a nutrient dense meal.

4 Ways I'm Stocking my Freezer for Clean Eating

1. Soups- soups are one of the best nutrient dense meals for freezing and staying fresh. I am freezing a variety of soups including:

   • Nourishing Mama Squash Soup found in this blog post

   • Immune Boosting/Gut Healing Lemon Chicken Soup

   • Sweet Potato + Parsnip Bone Broth Soup

   • “Cream” of Broccoli Soup from the Good Gut Fuel E-Book

   • Zucchini, White Bean and Chicken Soup

2. Protein- I want to make sure I have high quality protein options to add to my veggie/grain bowls. I am freezing:

   • Beet Falafel

   • Lamb meatballs

   • Meat sauce

   • Baked chicken breasts

3. Snacks- There are plenty of packaged options, but homemade snacks are always cheaper and cleaner! I am freezing:

   • Gooey Almond Butter Bars

   • Flourless Banana Collagen Muffins

   • Secret Ingredient Snack Balls

4. Smoothies- I am freezing packets of smoothie ingredients that I can simply add nut milk to and blend. Some of the combinations I am doing are:

   • Frozen cherries, avocado and banana to make the Cherry Almond Recovery Bowl

   • Frozen blueberries and cauliflower to make the Blueberry Cauliflower Smoothie Bowl

   • Frozen banana, pumpkin and peeled ginger to make the Ginger Turmeric Pumpkin Smoothie

These kind of snack balls go way too fast so I love to make a double batch to freeze some for later!

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How Our Breech Baby Flipped at 37 Weeks

How Our Breech Baby Flipped at 37 Weeks

But first, a little background…

I am still in shock to be sharing this blog post for two reasons. One being that we were told for weeks and weeks that baby was head down, until a 36 week ultrasound that revealed something quite different. Secondly, that I am able to share the outcome that at 37 weeks and 3 days our baby decided to flip. This happens spontaneously in such a small percentage of people (after 37 weeks) that I honestly can’t even find a statistic for it despite all my searching. When we discovered our baby had, I was dumbfounded and asked the doctors if they were joking… more on this later (or scroll to the bottom if you want to skip to our full story)!

There are endless options for what to do when you find out that you have a breech baby, so before I dive into our story, lets chat about some of the basic 411. All of the statistics* that I share in this blog post come from studies cited via Evidence Based Birth- which is my go to resource for the facts when it comes to pregnancy. First and foremost, what is a “breech baby?” Babies are typically and most easily/safely born head first since the head is the largest part of the body. When a baby is breech (only 3.9%* are at term), he or she is head up in the womb and has not turned into this optimal positioning for a vaginal birth. The implications are that most practitioners will not deliver a breech baby vaginally, resulting in parents having to choose between finding one who will attempt this or scheduling a C-section in the event that baby remains in this position. Of the 3.9%* babies that are breech at term, only 6.8%* end up being born vaginally (the other 93.2%* are born via C-section).

Thankfully our amazing OB is totally on board with our holistic approach to pregnancy and birth. She was supportive in us trying everything we believed could work to naturally help baby flip, then discussed the option of having a medical procedure that could flip the baby. Andrew and I decided to keep the news of baby being breech and decisions/plan that followed between us while we figured it out. This helped us minimize stress and do what felt right intuitively. I will detail ALL of the options we explored below and what I finally think worked for us!

All of the things…

When I say that we did “all of the things,” during that week (36 and a half to 37 and a half weeks) I really mean it! You guys know I love to explore my options and approach health situations holistically, so this is kind of my MO. That being said, I am not suggesting that this is what everyone should do. We are all different and it may stress someone out to try so many things, so if you are in this situation, find what feels right for you. My hope is that by hearing about these options, you can make your own informed decision. Also, please note that I am not a medical professional and you should always consult your care providers in making medical decisions.

Here is what my plan was comprised of (keep reading for my in depth experience of each!):

• Traditional Chinese Medicine (Acupuncture/Moxibustion)

• Chiropractic Care (The Webster Method)

• Spinning Babies/Physical Exercise

• Arvigo Therapy (Mayan Abdominal Massage)

• Cranio Sacral Therapy

• Hypnosis

• Mental/Spiritual Healing

• ECV (External Cephalic Version- hospital procedure)

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My twice daily moxibustion, a traditional Chinese medicine approach where mugwort is burned at the pinky toe

Traditional Chinese Medicine (Acupuncture/Moxibustion)

I went to receive acupuncture on the points associated with helping flip a breech baby twice during that week. I was lucky that this acupuncturist has a policy where he will charge a reduced rates so that moms can come as many times as they want while trying to flip a baby or induce birth (inquire about this and try to negotiate/find one who will if you are in this position!). He kept me there for about an hour and would come in periodically to stimulate the points on my feet.

He also gave me mugwort so that I could perform moxibustion twice a day. I had moxibustion done as a TCM fertility treatment around the same time we conceived, so I was excited and believed that it could help. This consisted of a twice daily ritual where I would have Andrew burn the mugwort stick at my pinky toe on each side until it hurt 6 times (the number was given to me my the acupuncturist based on baby’s energy). After each time, he would do acupressure by quickly squeezing the point before proceeding to the next round. I was so grateful for his open mind and willingness to do this. You can also try to do it to yourself, but its hard to reach your toes at this point in pregnancy!

Chiropractic Care (The Webster Method)

I had already been receiving weekly chiropractic care beginning in the third trimester, so I continued to go during this time. I suggest going to a chiropractor that is an expert at working with pregnant women and is familiar with the Webster Technique, which is used to help flip babies. When I went that day, my back probably cracked more than I’ve ever heard it! I also laid down with something called a peanut between my legs for 10 minutes which allows me to lay in the optimal hip alignment position. This visit is one of the two things that I think REALLY made a huge difference. The day I believe the baby flipped it was right after chiropractic care and during/after the next treatment that I discuss.

Arvigo Therapy (Maya Abdominal Massage)

This is another treatment that I had already been receiving every 1-2 months during pregnancy and highly recommend! It is an abdominal massage that helps align all the organs, including the uterus, to the optimal position. It is used not only during pregnancy, but also for fertility, digestion and more. I got this done twice that week. I believe that the baby moved into at least the transverse position (sideways instead of head up) during the massage, but may have flipped all the way. Everything was nice and loose after my chiropractic care that day and the massage really seems to gently encourage baby to keep swimming around in there until finally getting more comfortable! Things definitely felt different after. The practitioner (who has a background in midwifery) thought baby felt head down but I didn’t really believe it and still felt like maybe he/she was transverse- guess we’ll never know for sure!

Spinning Babies/Physical Exercise

Doing inversions is a great way to get baby up, away from being far down in the pelvis. I had already been doing 3 of the spinning babies exercises nightly (realistically 4ish nights/week) throughout the third trimester. This was a general best practice recommended by my doula. I continued these and did them more frequently that week in addition to doing more inversions both in the pool and via other inverted yoga poses! The day that I believe baby flipped, I started the day with a private yoga lesson where I did supported inversions using the wall and props for about an hour! I would suggest only doing yoga inversions with support and a spot during this point of pregnancy. I would also ONLY work with a yoga teacher or go to a yoga class with knowledge of prenatal yoga and how to flip babies because there are a lot of poses you want to AVOID as well.

CranioSacral Therapy

My usual acupuncturist incorporates CST during may regular treatments, but was out of town during this week! She suggested I go to another CST practitioner for a treatment, which was explained to me as a treatment that releases tiny tensions built up deep within the body. This is done through very gentle touch, so it is considered more of an energy type body work. The practitioner explained each part of my body that had tension and what it might be connected to. Interestingly, the area she felt as being the most tense was the same area that really seemed to crack a lot and open up the next day when I went to the chiropractor, so I believe that she may have started to work through something that then needed a little extra subsequent release.

Hypnosis

The one birth course I took during pregnancy is HypnoBirthing, which teaches you how to breathe and meditate through labor and birth using hypnosis techniques. This is not what may come to mind as someone who is unconscious with their eyes crossed! This type of hypnosis is one where you are in complete control but are using your mind to put your body into a completely relaxed and in touch state. I had read in the book that there was a particularly effective hypnosis treatment done on women with breech babies. I called the teacher to see if she could share the resource and to my surprise she offered to come over and personally guide me through it. I did this once that week, but also downloaded the HypnoBabies breech baby hypnosis which I did 2-3 times as well.

A “spiritual bath” with some visualization mantra cards from the morning of the scheduled procedure

Mental/Spiritual Healing

Because I have no risk factors or physical causes associated with babies being breech, I came to the conclusion that there may be some metaphysical causes and mental/spiritual healing that needed to take place. This is part of the HypnoBirthing philiopsphy- that there may be a fear around birth that you are holding onto preventing baby from feeling like it is safe and time to come, thus not flipping yet. While this may seem “out there,” you can also view it from a more medical/physical perspective that if the body is in fear or “fight or flight mode,” it would not feel like it is safe to birth a baby and may not show physical signs of being ready.

So what did I do? As part of the HypnoBirthing Exercise we did a “fear release” where I discussed my fears, not around birthing, but around postpartum with my teacher. I then did a meditation in the hypnosis where I imaged them being drawn out and away from me. I also went to my regular therapy session that week where I do EMDR and did some around my postpartum fears as well. I will write a whole blog post about my experience with EMDR another time so just look it up if you’re curious for now.

The morning of the procedure I describe below, I created and took a “spiritual bath.” I went on a walk and collected plants that represented feminine, birth and softening/opening to me. I put them in a special bowl from my grandma filled with water and sprayed them with an essential oil/reiki blessed/herb spray that I have. I then splashed the water on my arms, face and belly. This served to get me relaxed and feeling confident, calm and okay with whatever unfolded.

Additionally, I journaled about it and wrote a letter to baby. The letter explained why it is important to turn and also gave baby my unconditional love and trust that if there is some reason he/she is head up and needs to remain that way it is okay and to disregard all of this. I think that is important to note because many babies are breech due to life-threatening circumstances so if your baby doesn’t flip before birth, trust that it is meant to be and okay.

ECV (External Cephalic Version- hospital procedure)

Okay now onto the practice with the most statistical evidence to support its effectiveness, but also the riskiest! This is the procedure that our doctor suggested we try and has a 33%* chance of working for first time moms with breech babies. Basically, two doctors grab the baby from the outside of your body and attempt to maneuver him/her into the head down position. The risks are that baby can become distressed, the placenta or cord could become detached and would call for an immediate emergency C-section.

This was where we had a big decision. After talking to our doula we realized that if we were to schedule a C-section, we could have a better chance of a “gentle cesarian” where we could be likely to have skin to skin, immediate nursing, etc. The ECV could work, but it could also cause us to have to have an emergency C-section which was something we had to face. I happened to have almost all of the factors that make you more likely for a successful Version (my amniotic fluid, size of baby and position of uterus), so we decided it seemed like our odds could be good and it was worth the risk. We scheduled it for a week after the ultrasound where we found out baby was breech, based on our doctor’s recommendation.

Visualization was a powerful tool in staying positive and calm during this time

Our Story….

We discovered in our first ultrasound that the umbilical cord was to the side of the placenta, so our doctor wanted to monitor baby with more ultrasounds than usual. She was comfortable with us basically doing one more than usual towards the end of our pregnancy to make sure everything was okay before birth. We went for that ultrasound at 36 weeks, 2 days and baby was healthy…. however the ultrasound tech had some other news. What everyone had told me felt like the “bony butt” was actually the head! Our baby was breech… something I had heard a lot about from my pregnancy books, podcasts, etc. Because of having this knowledge, I knew exactly what that meant and also what our options were.

Our doctor is very factual and to the point, yet open and non-judgmental. She presented us with numbers about breech babies, what she usually recommends and details about the ECV- then told us to take our time making a decision. I already knew that I definitely wanted to attempt at ECV. Andrew was on board and we left the office with one scheduled in the hospital for the following week.

Immediately after, I proceeded to do all of the things that I detailed above until the procedure was scheduled. The odds of spontaneous flip at this point were low, but I felt it was worth trying everything even just to know I had done everything I could. Sometimes I think that can be enough of a benefit in and of itself with alternative treatments…. it can help with peace of mind, which should never be underestimated when it comes to full mind/body/spirit wellness.

As I mentioned, I felt like baby was in a different position beginning the afternoon before we were scheduled to go to the hospital. If anything, I thought he/she was transverse, but kept trying to visualize a head down baby and the picture I had conjured during my hypnosis session of the doctor saying- “baby is head down, you can go home now! see you when you go into labor!” In my vision, we would leave and go to lunch at one of our favorite cafes, looking forward to a later, spontaneous vaginal birth.

I also continued to be realistic, which helped the anxious side of me cope. We had our back up birth plan with our doula and my hospital bags packed (though we left them at home out of superstition!). We got to the hospital at 10 and checked into labor and delivery. Around 10:30 they brought me back and hooked me up to an IV, monitors to listen to baby’s heartbeat, my pulse, monitor for contractions, etc. As much as I hate IVs, I was happy to have one because I felt super dehydrated from not being able to eat or drink even water since the night before. The nurse said that based on where the heartbeat was coming from, baby was still head up. I was disappointed, but still really hopefully that the procedure would work.

An anesthesiologist was also present and came to speak to me about getting an epidural. I knew my doctor did not plan to use one for this procedure and told him that I would wait for my doctor to arrive. I also tried to keep an open mind and shift my perspective since I had never imagined getting one, but would have needed one if it turned into a C-section.

Our doula arrived at 11 and was a breath of fresh air in that tiny, silent hospital room. She distracted us by chatting about light topics like when we met and got married and massaged my feet with essential oils. I had already misted the room with a reiki healing herbal spray, and had my crystals and dried lavender next to my pillow. Let’s just say I wasn’t surprised when she told me she was shocked by how calm my pulse was on the monitor!

Finally, 2 hours after waiting hooked up to everything and trying to remain calm, my doctor, another physician and 2 nurses rushed into the room, running late from a previous surgery and ready to get started! It was a whirlwind to say the least and reminded me why it is important to practice breathing/remaining calm. They had the uterus numbing drugs ready to inject into me literally inches from my abdomen when they quickly checked baby’s position on an ultrasound to see where to begin the procedure. I felt the device on my pubic bone and head them say “there’s the head,” but couldn’t believe what was happening. How could that be the head? The nurse just said baby was still head up! “Are you sure?? “I asked! “Are you joking? “I couldn’t imagine doctors would joke about something like that but was in shock.

Sure enough, they were serious and my vision slowly came true. As fast as they rushed in, they pulled everything off me and rushed out, telling me they would see me when my water breaks in a few weeks. I felt the most intense rush of emotions and could barely move. I quickly dressed and we left and went to that cafe I had pictured us going to in my vision. As we walked in the door, I asked Andrew to pull of my hospital bracelets, the only physical evidence I now had that this dream like situation was actual reality.

Have you had a breech baby? What did you do? Share in the comments!

If you are reading this and have a breech baby currently, trust that your body and baby know what is best for you, it will all be okay no matter what happens and you will meet your beautiful baby before you know it! <3

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100 Million Americans are Making this Mistake

Thinking about prescription drugs has become more important than ever while trying to conceive and during pregnancy. I began to ask myself important questions like what drugs am I taking? Why am I taking them? Am I taking them as prescribed or recommended by my doctors? I have suffered with terrible allergies, eczema and asthma my whole life, which I have been told are all connected. They have been so bad in the past that I remember having days I would stay home from school as a child during this time of year when they were out of control. As a result, I have been put on many different prescription drugs over the years to help alleviate the symptoms.

I have to admit that until the past couple of years, I was definitely amongst the nearly 100 million Americans who do not take their prescriptions correctly. According to Walgreens, this number includes forgetfulness, inconvenience or simply a lack of education. Regardless of the cause, it is an alarming number that clearly needs to be addressed.

According to Walgreens around 100 million Americans are not taking their prescriptions as directed

In my case, it was a combination of all 3 factors. Due to a combination of forgetfulness, inconvenience and not understanding how the drugs I was on worked, I eventually realized that I was no longer sure what exactly I should be taking. I ended up talking to my doctors and figuring out which of these was safe to stay on and necessary while trying to conceive and pregnant. My most extreme symptom, which runs in my family, is severe dry itchy eyes. Thankfully I’ve been able to stay on my prescription eye drop, which is my daily life saver.

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In the past, there were days I would wake up and notice that the tiny container was out of drops. This would make it impossible to put in my contacts and be extremely uncomfortable for a number of days, depending on how long it took for me to get it filled. I would be so mad at myself for forgetting to refill it… anyone else been there? Thankfully I have recently switched to refilling my prescriptions using the Walgreens app (download it here). The app alerts you to stay on top of medications and makes refilling prescriptions quick and easy. I also love that there is a 24/7 pharmacy chat feature- something I know will come in handy in the future with a baby on the way and potential late night worried parent questions!

In the current state of our nation, this is one of the most critical health issues we need to tackle head on

I am excited to partner with Walgreens in sharing their Wake Up Call PSA. My goal is that starting this conversation helps you to reflect on the role prescription drugs play in you and your loved ones’ lives. Do you and your family members know and understand what drugs you are taking? Are you taking them as prescribed? Given the current state of our nation, this is one of the most critical health issues we need to address and tackle head on, starting in our homes. I am grateful for companies like Walgreens helping to facilitate these important conversations and provide tools for enabling families to become empowered to make drug adherence a priority.

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How I Prevent Swelling with my Lymphatic Drainage Routine

I have been very interested in exploring the benefits of lymphatic drainage for a while. When we traveled to South America I got a special massage that incorporated specific lymphatic drainage techniques performed around the areas of the body’s lymph nodes. This was fun to try, but just like many other things in wellness, the only way that I’ve noticed real benefits is from incorporating an ongoing practice. Nothing has proved to be as effective for me in preventing swelling, encouraging detoxification and increasing circulation as establishing an at home routine.

These practices have been in my routine for a while, but have become increasingly important during pregnancy for a couple of reasons. Besides the vanity reason of not wanting to look puffy and swollen, it also helps with eliminating toxins and improving circulation- which are definitely things I am looking to maintain for a healthy pregnancy. I’ll walk you through the 4 easy, quick routines I try to do on a daily basis, though realistically it’s a few times a week!

How I Prevent Swelling with my Lymphatic Drainage Routine

Dry Brushing:

This is my number one recommendation for an at home lymphatic drainage practice. I can literally feel a difference after I dry brush. I haven’t been able to do cardio for quite some time and feel many of the same benefits when I finish dry brushing. The stagnant energy and build up in my body seems to be immediately replaced with a refreshed feeling of increased circulation and flow. I am currently using this brush, which I got because it is easy to travel with (not that I’m doing much of that at the moment). A benefit if using a long handle brush, which I have had in the past, is being able to reach your whole back.

When dry brushing, you want to start at the outer limbs and brush your way towards the heart. I start with my feet/legs and brush in upwards, circular motions continuing to my thighs, butt and hips/lower back. I then switch and start at my hands/arms and use the same motions to brush up to my shoulders and upper back/chest. I skip my belly while pregnant, but would include this after the lower back prior. Some people suggest to do this first thing in the morning or before getting in the shower so that you can wash away the dead skin cells. I do it after showering at night. It helps me remember to do it and I like using my brush while I am clean. I think it is best to incorporate wellness routines at a time that you’ll remember to do it and feels best for you.

Brush beginning with the outer limbs using upwards, circular strokes

Jade Rolling:

If you are not already familiar with jade rolling, maybe you recognize this beautiful tool from social media and are wondering what to do with it. Jade rolling is a great way to encourage lymphatic drainage in the face. I use one that I found at a market in Hong Kong, but if I were to purchase another, I would want to try this rose quartz version!

Some people like to keep them in the fridge for a refreshing, cold sensation and maximum de-puffing. I keep mine in my bathroom drawer because out of sight, out of mind for this girl and I want to make sure its easy to grab! I roll as my last step of my evening facial skincare routine. This is when I have the most time versus more rushed mornings, so it is easier to make sure to do. Post cleansing/serum application, I roll my entire face using upwards and outwards gentle motions. I start with my jawline area and roll each section including cheeks, undereyes and forehead multiple times. I do this coupled with or as an alternative to a facial massage using my hands and stroking in similar upwards and outwards motions.

Roll the entire face section by section using upwards and outwards gentle strokes

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Massage:

I do a combination of self and professional massage in my routine. Getting regular professional massages monthly during pregnancy has been amazing for lymphatic drainage as well as carving out time to relax and loosen up my tense, hard working muscles! This can obviously be an expensive and unrealistic habit, but I have a suggestion for how to make it more affordable. Find a place that is off the beaten path and NOT at a spa. I go to an amazing and talented massage therapist who has a tiny room in the back of a local yoga studio. Her massages are the best I’ve ever gotten and are also half the price of anywhere else. She allows you to purchase packages making it even less costly. Ask about lymphatic drainage techniques and if the therapist can incorporate those in your massage. This is particularly helpful for the legs because it is hard to perform a self lymphatic drainage massage there, especially while pregnant.

In terms of a self-massage, choose a favorite oil blend or even single oil like coconut, almond or rosehip oil. If you are into Ayurveda, sesame oil is one that is recommended for grounding Vata imbalance. I do my massage after I shower or bathe and after I dry brush. Again, you want to find the ideal time for you based on what is realistic in your routine. I find evening to be a better time for these routines for me timing wise and they also help relax and prepare me for sleep.

Daily hot water with lemon flushes out the system encouraging elimination of toxins

Hot Water with Lemon + Hydration

A mug of hot water with lemon is a jack of all trades. This daily routine encourages elimination of toxins in the body and I find it to be helpful with preventing swelling, improving digestion and so much more! I like to sip this before anything else, first thing in the morning. If anything, it also helps to make sure each day begins with hydration, which is key to lymphatic drainage. Being intentional about drinking plenty of water and eating hydrating foods like fruits and vegetables throughout the day is also helpful. I try to always have a big water bottle or giant tumbler of filtered water with me at all times. All of our bodies systems operate at their finest when we are adequately hydrated, so this is an obvious, but crucial must.

Have you tried any of these lymphatic drainage practices? Which one is your favorite?

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5 Unexpected Pregnancy Changes Part II

Pregnancy is a beautiful, messy and confusing time all at once. With every change, I’ve wondered why in a baby and bump obsessed media culture, I haven’t seen the important stuff: what the heck actually happens to mama in the process. I won’t bore you with the usual commonly discussed changes that the websites, apps and most doctors warn you about. Growing, swelling, stretching, vomiting and crying are all things that you’ve seen in the movies and heard before. Here’s the stuff that nobody tells you (continued from my Part 1)!

Before we dive in, I want to acknowledge that the intention of sharing this information is not to scare anyone or make pregnancy out to be a painful or stressful time (you will never see me label changes with those words!). I believe that being empowered with the knowledge of what to expect will if anything do the opposite and make future mamas, current mamas, besties and partners aware and confident in understanding the incredible changes a woman’s body undergoes during pregnancy.

Five Unexpected Pregnancy Changes Part II:

The Change: Abs start to split

I had heard that abdominal muscles can “split” during labor and birth, but had no idea this could happen earlier in pregnancy. During my second trimester I felt uncomfortable up near where the bottom of my bra sits. I figured this was due to the pressure of my endlessly growing large chest sitting on top of my baby bump.

When I told my regular OB she speculated that it was probably some high up uterine muscles stretching. However, when I went to see a holistic OB, she felt the area and discovered that I had a 2-3 finger separation in my upper ab muscles. From what I have heard and read, most women will experience some sort of separation during pregnancy and almost all women will by the time they deliver baby. In my case it is uncomfortable, but this is not always the case and it sometimes goes undetected. Here is a great post from Wellness Mama with more info and diagrams.

The Fix: New exercise routine and help from experts

I have continued visiting the holistic OB for a number of reasons, but she also monitors and has been checking to see if it has gotten any worse- which it hasn’t because of some changes I have made. I want to caution you that you will hear a range of suggestions for anything that comes up during pregnancy and you always have to go with what feels right. For me, I err on the side of caution in many cases, which is what I did this time. While other doctors/experts told me I could continue my usual exercise, my doula advised to stick to walking and restorative yoga. Most exercise activates your core and once the abs have split you need to be really careful about letting these muscles rest until undergoing more of a rehab plan for them. I feel good about doing what I can to make sure they don’t get worse during pregnancy and working on strengthening them with experts during postpartum.

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The Change: Pelvic floor tension

This is a super common one! As the belly starts to put more weight on the pelvic floor, some women may start experiencing tightness and tension in the area. I was also told that my abs splitting and lack of ab muscle during pregnancy contributes because those muscles aren’t working to help with the extra weight. Like anything, this varies from person to person. I know some women who have had similar daily discomfort earlier like I am experiencing and others who don’t at all or only do at the very end. It makes it hard for me to walk and engage in many normal daily movements like getting comfy in bed or getting out of the car.

The Fix: Extra belly support, exercise ball and help from experts

Going to a chiropractor who specializes in pelvic floor/pregnancy has really helped. I got a recommendation for one from my doula who I switched to from the regular more sports injury chiropractor I was previously seeing. She taped me, which is what the bandage looking things are in the picture below. The tape has helped take pressure from my belly off my pelvic floor. I also got taped during marathon training to help with my hips and it really helped- so I highly suggest looking into this for many different physical/muscular issues. I tried different belly bands/shirts/leggings suggested for this and didn’t find them to be helpful, but some people do! I like that the tape is on me and I don’t have to apply some tight, confining contraption. Sitting on an exercise ball also helps take the pressure off and is commonly recommended for pregnant women whether they are experiencing discomfort or not! Finally, restorative yoga with the amazing prenatal savvy teachers at my yoga studio is doing wonders for my body and also preparing me for birth!

Getting taped by a chiropractor with pelvic floor expertise is definitely helping with belly support

The Change: Cup size continues to increase dramatically

Sore/growing boobs was one of the first signs when I found out I was pregnant, but didn’t by any means end then. Every time I think they are done growing, I am proved wrong and have heard that this will only continue at the end of pregnancy/beginning of postpartum.

The Fix: Switch to comfortable pregnancy/nursing bras

I’ve totally give up on regular/underwire bras and have been so impressed with the comfortable and affordable collection of nursing bras at Target. They are stretchy and comfortable enough to wear and grow into during pregnancy, plus an actual investment I would have needed to make anyway for postpartum. I got a variety of brands and styles based on what felt most comfortable and fit me- but there are a lot of great choices. If you are ordering online know that most of them will really work for any band size and just think about your cup size. I got an extra large in all of them because of my cup size and the bands still all fit even though I am usually a 32 for band, which was such a pleasant surprise. I also really like this nursing cami from Target with built in bras which has been super comfy and fit well during pregnancy. The large has worked for me, so again, size based on chest for these items even if you wear smaller clothing usually.

The Change: Body temperature rises

I am one of those people who is always cold, and laughed when people told me I would always be hot during pregnancy. I am definitely not always hot my any means, but get way hotter than I usually do! I used to wear socks and long pajamas to bed and now can’t even imagine having fuzzy socks on under the covers. Sweating EVERYWHERE is a normal part of my day even though I barely get my heart rate up and its still not hot here!

The Fix: Dressing in layers, changing clothes, lots of deodorant

Layers, layers, layers! I will go from being in a sweatshirt to being in a bra in 30 seconds. Frequent changes of bra and underwear followed by layering on tons of deodorant is a standard part of my day. I try to use natural deodorant most of the time, but don’t want to scare people so some days I have to follow it up with the regular stuff.

The Change: Return of the first trimester

This was mostly just a beginning of third trimester thing, but I think its important for people to be aware of! My nausea and stomach aches returned along with some detached/lonely feelings that I felt during the first trimester. Apparently the surge in hormones that happens around that time can cause similar sensations/feelings to the surge in the first trimester so this can happen. I would compare it to a wave of PMS symptoms that last about as long as those usually do. It definitely subsided a bit a week or two in. You also go back to being tired all the time, which does not go away- but I think is a pretty commonly shared change that is expected!

The Fix: Listening to your body, being easy on yourself

This is when I really had to start listening to my body and going easy on myself. I was already starting to go easy on my body physically due to the other changes I mentioned, but needed to be forgiving in other ways. Allowing myself to stay in bed. later, go home earlier, say no to things, rest and take on a little less helped me feel less overwhelmed and give me time and space to listen to my daily physical and emotional needs.

If you haven’t already, make sure to read Part 1: 5 Unexpected Pregnancy Changes that Caught me by Surprise!

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How My Cortisol was Secretly Sabotaging Me

Why Cortisol?

Since sharing my pre-conception journey of balancing hormones to regulate my cycle and get pregnant, I’ve had many women ask what steps I would recommend during this process. I always start with the same question: have you checked your cortisol? Why cortisol? I’m no scientist or doctor, but it doesn’t take a genius to figure out that when our body is in “fight or flight” mode (aka thinks it’s running from a lion), it doesn’t want to create a baby!

Even for those who are not trying to get pregnant, having your body think it’s fighting for it’s life is not conducive to regulating your hormones and cycle. So what does cortisol have to do with running from a lion? Cortisol is the stress hormone, and as incredible as our bodies are, they do not know the difference between the stress of panicking about your work presentation or panicking when your life is in danger.

Tuning into your body and needs can often give insight to if there may have an issue with cortisol. Here is what I was experiencing: chronic anxiety, daily stress and issues with sleeping. I could sense intuitively that my stress was at the very least not helping my situation, but felt I really had no way of figuring out specific actionable steps to address the issue without guidance.

Consulting the Experts

Here is where professional help came in and there was a HUGE difference between the information I was given from varying perspectives of the medical world. I first got all my hormones/numbers tested from my regular OB and was told there were no issues. Then, when I saw a functional medicine practitioner, though my body and numbers didn’t change, the way they were viewed did. What I’ve come to understand since beginning to address my health from a functional medicine standpoint is that the norms most doctors use are based on averages for the population. The numbers functional medical practitioners use are based on where optimal functioning lies.

Seeing the numbers and knowing the impact stress was having made me take slowing down more seriously

So, some of my same numbers were viewed as needing to be addressed when I started working with a functional medicine practitioner. To gain more specific information, he ordered some more extensive labs and had me take a Dutch test. This test required me to provide saliva and urine samples throughout a 24 hour period, as opposed to my previous bloodwork that provided a single snapshot. He ordered the test for me, then I completed it at home and sent it to a lab which provided him with the results to go over.

We got started using the bloodwork a few months prior to knowing the info from the Dutch test due to timing/logistics. This provided us with enough information to help come up with an action plan, though the Dutch test would be even more helpful.

Here’s where things get interesting… when I went to go over the results with him a few months later, I had just found out that I was pregnant! So, the bloodwork was enough for us to make effective changes, however the Dutch test definitely had more specifics that explained a lot.

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According to the Dutch test, my cortisol was spiking in the afternoon/evening as opposed to going down throughout the day, which is what is supposed to happen. This was leading to me having difficulty sleeping, which then played into the whole cycle of the stress and anxiety, etc. Since I was now pregnant, he provided some pregnancy safe ways to continue addressing my cortisol. See below for what my action steps were. To figure out what is right for you, I suggest seeing a functional medicine practitioner who can provide you with expert advice based on your specific issues and labs!

What Worked for Me:

Having a professional quantify and explain what I already knew

• I had an intuitive feeling that my stress/anxiety was at the very least not helping me regulate my cycle and get pregnant. Having a medical professional address this with me and show me hard evidence helped me actually take it seriously and do the work.

Being prescribed an individualized supplement routine

• I had previously underestimated how powerful the right supplements can be. Working with a functional medicine professional allowed me to know the right ones for me even down to the brand that would be a good fit for my needs.

Knowing which herbs to take and what to avoid

• I used to play a bit of herb roulette, taking the ones I knew were good for certain issues and intuitively watching how they made me feel. This can be an okay method to use in general, but working with an herbalist allowed me to have an actual expert guided this process and prescribe me herbs like Ashwagandha and chamomile that would help with my specific health goal. I think in our society we often underestimate that herbs can be as powerful as prescription medications and are something to take seriously and also use with guidance.

Slowing down and getting in alignment

• I have a whole blog post about this, you can read here. There was no silver bullet in this process. I started taking the herbs/supplements right away, but that wasn’t enough- I was responsible for doing the real work and readjusting my priorities to put my health first.

What has been your experience balancing hormones? Comment and share!

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My Pregnancy + Postpartum Nutrition Plan and Favorite Recipe

My Pregnancy + Postpartum Nutrition Plan and Favorite Recipe

What time of your life could nutrition be more important than pregnancy and postpartum? I’ve found that the ultimate form of self-care, especially during this time has been to make sure that I am prepared with nourishing, feel-good, delicious foods. Eating for two doesn’t just mean extra calories during pregnancy and postpartum, but the right calories that will fuel the body in the best way possible.

Pregnant or not, planning has always been the key to ensuring I’ll be able to eat clean throughout the week. I always plan to have our fridge and freezer stocked with healthy eats, which is easy with our spacious Samsung fridge and freezer- one of the best investments we’ve made in our house!

The 2 key parts of my Pregnancy Nutrition Plan:

1. Stocking the fridge and freezer with whole foods that are organic and local when possible (antibiotic, hormone free and humanely raised for animal products)

2. Preparing batched meals or planning to save leftovers

For the first, these go-to ingredients during pregnancy have been:

• Eggs- provide protein and choline which is an essential nutrient during pregnancy

• Chicken thighs- also contain more choline than most other meat options

• Leafy greens- Spinach, kale, rainbow chard, romaine for lettuce cups and arugula

• Berries- Perfect for topping oatmeal, smoothie or yogurt bowls

• Apples- a great easy snack with a scoop of almond or peanut butter

• Nut milk- I make cashew milk which contains lots if healthy fats and no sneaky thickeners, sweeteners or additives

• Veggies for roasting- Cauliflower, squash and broccoli are three of my favorites

• Bone broth- full of essential nutrients and great for sipping or adding to recipes like the soup below

• Frozen banana/avocado- both make great bases for creamy smoothies

For the second, my go-to batched meals have been:

• Nourishing Mama Squash Soup (recipe below!)

• Turmeric Roasted Cauliflower

• Delicata Squash + Kale Salad

• Sweet Potato Parsnip Soup (great for freezing)

• Quinoa Pumpkin Chili (great for freezing)

I like to batch these meals at the beginning of the week or make a few extra servings when cooking them for dinner. I’ll either store them in the fridge for the week or stick them in the freezer for later. Preparing and refrigerating chicken thighs, meatballs, fish or sugar-free bacon is a great way to add meat and extra protein on the side when I need it.

Keeping my fridge and freezer stocked with nourishing foods is key to my pregnancy/postpartum nutrition

So how will this plan evolve for postpartum?

I know I will not be able to do my usual cooking, so I have a 3 part plan! I used to tease my parents about how much they love to freeze things, but now I totally understand what a life-saver it can be. I am grateful for how much space we have in the deep, easy to organize compartments our Samsung freezer drawer.

The 3 key parts of my Postpartum Nutrition Plan:

1. Stock my freezer in advance with grab and go meals like the soup recipe below and building blocks of meals such as prepared then frozen meatballs, roasted veggies and chicken

2. Continue to keep my fridge stocked with ingredients mentioned above using a grocery delivery/pick-up service or asking friends and family to help with that

3. Having set recipes such as the ones I mentioned above to give to family, friends and our postpartum doula to cook for us

What is most important to me is being prepared, but flexible. Having a plan like this will help me continue feeling good, calm and taken care of when I need it most. I know that those who support me will play a key role in helping me keep my food aka my best medicine stocked and available during this busy and exciting time!

Nourishing Mama Squash Soup is the perfect recipe to prep ahead for pregnancy and postpartum

Nourishing Mama Squash Soup Recipe

This recipe is perfect for expecting moms, new mamas and anyone who wants to feel truly nourished from the inside out! Bone broth, ginger and turmeric are great healing ingredients to incorporate during this time (sub vegetable broth if vegetarian/vegan for an equally tasty option). Healthy fats are also essential during pregnancy and postpartum. Coconut milk makes the soup super creamy while adding this nutritious benefit. Walnuts are a great nutty crunch that also add those healthy fats as well as omegas!

Choosing nourishing, feel-good ingredients is essential for expecting and new mamas

Ingredients:

• 2 large apples

• 1 large butternut squash

• 2 tbsp olive oil

• 1 tsp salt

• 1 tsp pepper

• 1 tsp ground cumin

• 2 tsp ground turmeric

• 1 tsp ground cinnamon

• 1 tsp ground ginger

• 2 14.5 oz cans reduced fat coconut milk (avoid thickeners)

• 2 c bone broth (sub vegetable broth for vegetarian version)

• 2 garlic cloves

• 1 c raw walnuts

Save time by purchasing already chopped squash for busy mamas and mamas to be!

Method:

1. Preheat oven to 400 degrees

2. Peel, deseed and chop the apples and squash

3. Toss the apples and squash in oil, salt and pepper and spread evenly onto a baking sheet

4. Roast until very tender, tossing after 15 minutes (should take between 25-40 depending on how large your pieces were)

5. Chop the garlic if using an immersion blender (whole garlic cloves will blend easily in a regular blender so no need to chop if using one)

6. Mix all of the spices together in a small bowl

7. If you have an immersion blender, add all ingredients (reserving a tbsp or two of coconut milk for garnish if desired) to a large pot and blend. If you do not have an immersion blender, blend in a regular blender in two batches, adding about half the ingredients to each batch

8. Walnuts: break or chop the walnuts into pieces. Toast in the oven at 275 until slightly browned- about 5-7 minutes, tossing halfway through

9. Top blended bowls of soup with a drizzle of coconut milk and toasted walnuts

10. Store in the fridge for up to 4 days or freezer for up to 2 months

Keep toppings like coconut milk, yogurt, nuts and seeds in your fridge for extra flavor, crunch and nutrients

This blog post is sponsored by Samsung Appliances. Samsung supports All The Verdure in sharing tips, tricks and recipes for leading a realistic and balanced lifestyle. You can find the Samsung French Door Refrigerator from Helene’s kitchen here!

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6 Mind Body Wellness Stories that Will Totally Inspire You!

Ready to get totally inspired to dip a toe into mind and body wellness? Learn about the unique journeys six different women took to work towards mental and physical well-being. Each of our lives have brought upon a different set of unique circumstances, but the goals were the same: find what helped us and our loved ones feel best. Acknowledging the interconnectedness of mental and physical wellness invites in HUGE shifts. Whether you are starting your own wellness journey or looking to up-level the practice you already have in place, these stories will have you motivated to take the next step thats right for you!

I Got Pregnant without a Period

I got pregnant while experiencing post-hormonal birth control amenorrhea (absence of a period). It still amazes me and I often wonder if I would have without the holistic approach I worked hard to adopt. Years before wanting to have a child, I spoke to my doctors about coming off birth control and having a homozygous copy of the genetic mutation MTHFR. Frustrated with the lack of and misinformation I was given, I took matters into my own hands. Between extensive research, finding the right doctors and holistic practitioners, making dietary changes and incorporating eastern and functional medicine (in addition to western medicine), I was able to take ownership of my fertility and understand how my unique body worked.

-Helene Kusman

I'm Not High, I'm on CBD 

I've suffered with a major depressive disorder since 2014. I've been taking medication for it since then and now journeying with weening off of it. As a girlboss with coping mechanisms and self-care strategies, I've found myself talking to my psychiatrist about living my life without my antidepressant. In the midst of it, I've found CBD. I've been in love with a 500mg tincture every day. I've felt calmer, more relaxed, and more prepared to take the leap off of antidepressants. CBD hasn't made me tired or feel high, it's made me feel stronger to go off prescription medication than ever before.

-Shanna (Mindset to Money)

How a Plant Focused Diet saved my Dad

A few years ago, the doctor found a concerning growth on my dad's prostate.  It was alarming and stressful for our entire family but I knew that worrying about it would do nothing so I decided to get educated on the matter. Watching the documentary "Forks Over Knives" on Netflix had started it all. The main premise of the doc was how plant focused diets can prevent illness by turning off cancer cells but eating a heavily animal-based diet can actually activate those cells. With that, we placed our dad on a plant focused diet with minimal white meat (only chicken and seafood). A year later, the growth vanished! From that point on, it became my mission to help people realize that holistic nutrition can prevent illness and heal our bodies.

-Christie (Christie at Home)

I Discovered the Joy of Eating

For a long time, I was consumed with the numbers and ingredients on a nutrition label. I stressed about what I ate constantly and it affected not only my digestion but also my mental health and my body image. Learning how to eat intuitively and ultimately get pleasure from food again has transformed me as a person. Once I was able to make the connection about how food can make me feel, I was able to let go of the idea that I had to be perfect all the time. I let go of the obsession and restriction and rediscovered the simple joys of eating.

-Jaclyn (Holistic Foodie)

I Found the Light in Myself and Business

My first year of entrepreneurship was.. *shudders* nothing like social media makes it seem. Within three months of being on my own, a Kenya that I had never seen before emerged. This Kenya was constantly moody and stuck in a comparison vortex of measuring what she was doing against everyone else. During that first year, I was frantically looking outward into the world to validate my ideas, my passions and what I timidly felt I had to offer, instead of focusing on the Divine Presence within me that was the Source of these unique gifts. Within my second year of business, through daily meditation and one-on-one coaching with a beautiful heartfulness spiritual coach, I was able to see the light. The Light was me - no effort or outer work required. By releasing myself from the effects of the world and connecting with the Truth of the Divine within, I have brought forth new levels in my business and my life - living Peacefully and Purposefully.

-Kenya (Power in Your Curl)

I Overcame Depression and Anxiety 

I struggled with depression and anxiety for most of my life. I was put on medication at the age of 14, and thought I would have to take it indefinitely. The medication helped a bit, but the side-effects were terrible, and I still struggled with symptoms. After years of feeling frustrated with my health, my research led me to a holistic approach that works for me, and I have been medication free for over a year. The first step was addressing my Automatic Negative Thoughts, which I did through a combination of Cognitive Behavioral Therapy and Mindfulness. The second step was addressing dietary irritants, and honestly, I think changing my diet is what made the biggest difference. Through elimination dieting I discovered that grains and beans create an inflammatory response in my body that leaves me with depression and anxiety (along with arthritis, hormonal imbalances, cat allergies, & digestive distress). Following a paleo diet that is relatively low-carb has completely changed my life. I also include herbal adaptogens and supplements in my routine to further support overall health.

-Cory (Tiny Clean Kitchen)

Feeling inspired and ready to take action? Comment and share whose story you relate to most and the health goal you are currently working on!

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What You Need to Know About Holistic Health

What do you think when you hear ‘holistic health’? Just a few years ago, this term would have been completely foreign to me. What I may not have realized is that I was already practicing holistic health to an extent without even realizing it. The simple intention of going to yoga to de-stress as part of my routine was a way of looking at my health holistically- I just didn’t know it!

If we completely unpack this term, here is what we get:

Holistic- the interconnectedness of the parts of an entity, for our purposes: ourselves

Health- the condition or state of something, for our purposes: a measure of our well-being

So, basically Holistic Health acknowledges that our wellness is based on the interconnectedness of our whole selves, including the mind, body and spirit.

That’s super vague, so how does this actually make a difference in how we look at our health?

This comes into play in a few different ways. First, we can think about our health holistically in that our different physical systems are interconnected. This is a huge shift in perspective because it causes us to consider that different issues or symptoms we are having may be stemmed from the same or a related root cause.

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It also means looking holistically at our physical and mental health and seeing the interconnectedness of our mind, body and spirit. When my digestion was at its worse, I was also the most stressed and anxious I had ever been in my life. Initially I didn’t recognize that they were connected, but now realize that the stress was probably making my already sensitive digestion even worse!

A major defining factor of holistic health for me is also that it includes different kinds of health practices. It isn't the same as the idea of “alternative medicine” because we aren’t ruling out Western medicine and only looking at alternatives. We are instead looking at merging different approaches to find the balance of what works for our unique bodies. I found this to be especially true when working on my fertility. I was open to the suggestions made by my OBGYN, while also incorporating Traditional Chinese Medicine and acupuncture.

What I love about holistic health is that it empowers us to get to the root cause of our health issues and feel the best we’ve ever felt by exploring and incorporating all different types of wellness practices.

How do you approach your health holistically? What are you hoping to improve in 2019?

My Favorite Trick for Beating Nasal Congestion Naturally

I’ve struggled with nasal congestion my whole life and am always searching for natural remedies to help clear my sinuses. I have many lifestyle and herbal/dietary changes that have helped, but my favorite trick is one that provides immediate relief when I need it. My sinus issues are always the worst overnight, so this routine is perfect for evening or first thing in the morning when I wake up.

Step 1: Turn on a Hot Shower and Fill Up the ResQRinse

While I hate wasting water, letting the bathroom and shower steam up for a few minutes makes a huge difference with helping to clear out my sinuses. While this is happening, I fill up my ResQRinse with filtered water and a saline packet.

Step 2: Take a Hot Shower

Taking a hot shower always loosens up the mucous in my sinuses, and chest when I am sick. I like to do this before using the ResQRinse because I find it to work even better once things have loosened up a bit!

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Step 3: Use ResQRinse

I started using the ResQRinse after growing frustrated with not having the Netipot work for me. Andrew always used it while he was sick a found so much relief, but every time I would try to use it- the solution would run down my throat and never seem to go where it was supposed to. The ResQRinse is unique because you actually blow into the tube (see photo above) to direct the water to go up and into your sinuses. It is nice being able to control the pressure and make it strong enough to actually clear my unusually clogged sinuses!

Step 4: Gently Blow my Nose then Inhale Essential Oils

I gently blow my nose into the sink while using the ResQRinse, but then prepare to reserve a few minutes to allow for residual draining/nose blowing after. Once everything is all nice and clear, I take a few drops of peppermint, tea tree or eucalyptus essential oil and inhale it to help clear my sinuses even more (and enjoy that I can actually smell again!).

This has become part of my routine to beat congestion naturally while trying to decrease my use of both prescription and over the counter medications unless truly necessary. As someone who is pretty much stuffed up year round due to allergies, it is clutch for me to have options that really work. I am so glad to have established a more holistic approach to wellness prior to becoming pregnant since now I really can’t depend on medication for things like congestion! I a grateful for natural alternatives that can provide relief when I really need it.

This post is sponsored by ResQRinse, however all opinions and beliefs are my own. I love to recommend brands that I truly believe in and use to lead a balanced holistic lifestyle.

Do you have a favorite natural remedy for nasal congestion? What works best for you?

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There's Nothing Wrong with Us: Dealing with Sizing Struggles

There’s nothing wrong with us. Our size is perfect despite what we see reflected in society and on the racks of department stores. This is an issue I have struggled with for a while, but has become even more frustrating during pregnancy. This post is for women of all shapes and sizes, pregnant or not. I will share some of what works for me at the end of this blog post!

Being a size 32H is not easy in this world. The fashion industry has come along way, but it always breaks my heart when I get excited see something comes in “big bust sizes!” only to find it goes up to a DDD... 4 sizes below mine. Sadly, when shopping, a lot of the time I’m treated like an inconvenience for having a unique size.

It’s part a vanity thing- wanting clothes that look good and fit, but part an actual health issue. Not being able to find many bras, especially sports bras that fit right, has caused an inability to do high impact workouts, extreme chafing and back pain. When I was marathon training, it became obvious that my almost-fitting bras were not the real deal. I experienced chafing to the point of bleeding around the straps and underside of my breasts after every long run. The truth is, there are sports bras out there that fit, but nothing that fits and can withstand a seriously high impact workout.

This post isn’t to complain- I thank the Universe every day to have a healthy body that’s growing a healthy baby, but trying to find even one bathing suit to wear on our baby moon, dress to wear to upcoming weddings and single sports bra to workout in has been close to impossible and I’m far from alone when it comes to sizing issues.

I know it’s a problem for women everywhere for all different reasons and leads to both physical and emotional health issues. I just want to say: There’s nothing wrong with our shoulders, hips, thighs, breasts, and tummies. But rather something wrong with a society and fashion industry that despite coming a long way, just isn’t there yet.

I don’t have the perfect solution, but want to share some mindset shifts as well as clothing choices for curvier, bustier women that I have found to be the best options out there!

What’s helped my mindset:

• Know that I’m far from alone. Finding women with the same issues, websites and blogs that share others who look like me and avoiding being bombarded with images that make me feel less than perfect helps tremendously. It doesn’t mean that you’re a hater if you unfollow influencers/models/companies who make you feel bad about yourself- even if they seem like the most well intended, saintly person or organization ever! I felt kind of bad unfollowing a lot of the accounts that I looked to for fashion inspo but seeing flat chested and tummied women was causing me to think too much about the body I sometimes default to wishing I had rather than appreciating the beautiful one I am blessed with. Again, this is about US and our needs, not about them and having to justify based on if we like them as a person or company. They’ll be just fine!

• Reminding myself that it is a problem with society and the fashion industry and not with me! I have to constantly tell myself this over and over when shopping. The anger and frustration has to go somewhere. Rather than channel is towards myself, I channel it there, which seems healthier and honestly well deserved! It’s about time we don’t have to deal with this anymore!

• Only wearing clothes that are flattering. When I tell myself I look great, I want to believe it. I’m sure there are enlightened folks out there who can put on a paper bag and feel truly beautiful, but I haven’t gotten to that point yet and am guessing most of us haven’t. Even though it takes so much time and commitment, only wearing things I like how I look in is always worth it- even when that means wearing the same thing 3 times a week!

Current Favorite Options for Bustier Women:

• Freya (suit in bottom photo): This brand has saved my whole life. I want to meet the founder and give them a big kiss one day! I started wearing their bras and bathing suits a few years ago when I had other options as well, but now they are literally my only bra option! Although other brands make my size, the bras still don’t fit right and the cups aren’t big enough. The only styles that somewhat fit in the other brands are so matronly looking that Id rather go bra-less than be caught dead in them to be honest. I currently love this t-shirt, maternity/nursing and strapless bra as well as the Remix and In The Mix bathing suit tops.

• Anita (sports bras- not pictured): This is the only sports bra I currently own that actually fits and is supportive/ comfortable. It’s shocking that it doesn’t have underwire because it feels as supportive as the bulkier sports bras that do.

• Phat Buddha (tanks in top photo): When I hear “one size” I am usually turned off thinking threes no way it will fit my chest, but I have found the Phat Buddha tanks to be tight enough to give extra support to my chest (without an ill fitting shelf bra), but stretchy enough to adjust to my changing size.

This Freya In The Mix top has (literally) supported me through years of beach hikes and yoga!

What clothing item has been your biggest struggle? Share your favorites for your body type here!

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5 Unexpected Pregnancy Changes that Caught me by Surprise

Nausea, exhaustion and weird cravings arrived as expected during early pregnancy. They are certainly the more common signs we hear talked about and see on TV. Peeing my pants, stuffing my bra and hacking up phlegm were not amongst the things I was prepared for. The question is why? Upon researching all of my “weirder” and more embarrassing changes, I came to find out that they are just as common as the token morning sickness. Let's get this conversation going to take the stigma away from some of the things we label as gross that are just a normal part of being pregnant. This blog post is for all women and men who want to support and understand women’s bodies and health!

5 Unexpected Pregnancy Changes that Caught me by Surprise:

The Change: Persistent Itchiness

At first I thought it was just because it was winter and my skin was getting dry, but it soon became obvious that the itchiest parts were the ones that were growing and stretching! I tried using the normal oils and creams I have for typical dry skin/itchiness, but that just wasn’t doing the trick.

The Fix: Cotton Clothes and Pregnancy Body Oils/Balm/Creams

I learned that anything but cotton was really tough to wear, especially when it came to bras, the night I wore a lace bra to a party. My nipples were legit on fire and being a size H (BTW you grow like a jillion cup sizes during pregnancy), there wasn’t a chance I could get through the intimate dinner party bra-less without it being obscene. I needed a barrier, so I literally stuffed my bra with toilet paper, which was somewhat softer than the lace. I then after learned to only wear cotton bras and clothing if I didn’t want to be scratching all day and night.

I also have loved using thick body oil after showering in all those itchy spots followed by a body butter or cream. I know it seems like there wouldn’t be a difference between the normal stuff and the pregnancy stuff, but I found way more relief when I bought some of the products specifically designed for expecting moms. My favorite products are the Zoe Organics Belly Butter, Belly Oil and Nipple Balm and the Mama Mio The Tummy Rub Butter.

These are total itchiness life savers for what must be a more common problem than I realized!

The Change: Peeing my Pants

I had definitely heard that pregnant women pee more, but had not heard that they pee THEIR PANTS more. I found this out the hard way when I went to The Class by Taryn Toomey when I was visiting NYC during my first trimester. If you haven’t been, this workout involves an hour of jumping around in some capacity. It’s the absolute best and I love it, but wasn’t just drenched in sweat by the end…. This has continued to be an issue during high impact jumping workouts and when I sneeze! I learned from other expecting and new moms that the issue is common and continues postpartum.

The Fix: Fully Emptying Bladder/Avoiding Jumping/Incorporating Pelvic Floor Work

I try to avoid too much jumping around in workouts and stick to lower impact which has helped! That is not a real solution though. I learned from my favorite pregnancy podcast (shared in my resources list you can download below), that there is pelvic floor work to be done to fix this. I am doing some pelvic floor work during yoga, but am going to look into seeking out a specialist for the remainder or my pregnancy and postpartum. I also learned that completely emptying your bladder can help. Making sure to sit down and relax on the toilet while urinating can help rather than squatting and rushing though peeing- which we all do at times!

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The Change: Thick Mucus

I have the worst allergies and sinuses in general, but things got really bad towards the end of the first trimester. I knew I wasn’t sick because I felt fine otherwise and had a hunch that something else was up. It didn’t take long to discover that thick mucus is a common change during pregnancy because of hormones. Mine is especially bad at night which makes it difficult for anyone to sleep because I can’t stop clearing my throat!

The Fix: Acupuncture/Hot Tea/Hydration/Hot Shower at Night

Getting needles put in my sinuses is something I have always had done at acupuncture from time to time, but has been extra important since this issue has gotten worse during pregnancy! Evening is when it really gets uncomfortable, so taking a hot shower before bed or enjoying a hot cup of tea are other ways I try to break up some of that mucus. Staying hydrated is always challenging for me, but another simple natural remedy.

The Change: Digestion Rollercoaster

I have a history of digestive issues, but prior to pregnancy had relieved most of my symptoms from lifestyle and diet changes. From the very beginning of pregnancy, my IBS flared up like crazy. Nausea, indigestion, gas, heartburn, diarrhea, constipation- you name it, I have had it! Though I wasn’t vomiting like many pregnant women, I was definitely running to the bathroom and not able to go about my usual mornings.

The Fix: Back to Basics

This was a situation where I knew what would help, but had to commit to doing it. I re-committed to incorporating the healing foods and herbs and digestion tips and tricks from my Good Gut Fuel E-Book. I also took time to reflect and document what was making me feel good/bad using the included journaling template. It reminded me that this is a good practice to do anyways from time to time, as our bodies are constantly changing. I can’t say my digestion was perfect after doing this because I do think part of it has to just be the crazy hormones, but it really helped.

The Change: Bloody Noses

I felt like a kid again when I started to get daily nosebleeds at the end of the first trimester. This was extra tricky since my nose was also more stuffed and blowing it would unpredictably result in a murder scene. Apparently since the flow of blood increases drastically during pregnancy, there is a higher chance of getting a bloody nose than usual. I’m sure that the air changing and becoming dryer for winter didn’t help much either!

The Fix: Humidifier

The first and last thing I tried to resolve this issue was getting a humidifier for next to my bed. I recalled having one when I got frequent bloody noses as a child and sure enough, it did the trick this time around. I still get them occasionally but maybe once every week or two versus daily or multiple times a day.

I want to hear the unexpected pregnancy changes you’ve experienced or heard about! Share below to help remove the stigma from what is definitely NOT TMI!

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Delicious and Easy Whole 30 Recipes

I can’t believe I am doing Whole 30 for the first time! I eat super similar to Whole 30 on a regular basis, and have done several 30 day stints of clean eating in the past- but never the official Whole 30 protocol. The biggest difference for me are 1. I typically eat a limited amount of, but some grains and legumes 2. I am a major proponent of finding and creating the healthy, allergen friendly version of treats. The latter is the main reason I’ve questioned it in the past. I didn’t understand what the point was of not being able to make the Whole 30 version of things like pancakes, cookies, etc. I get that. the point in theory is that it will get someone who is used to eating a lot of processed food into the habit of eating more whole foods, but figured that was a moot point for someone with typically healthy habits.

This year, I am trying my best to SIMPLIFY things in my kitchen. So honestly, the thought of sticking to whole foods seems like it will force me to eat LESS ingredients and more homemade, easy recipes. My goal with the transition into motherhood is to keep up with eating the foods that make me feel good, but know that will be a major challenge. Getting used to and in a routine of cooking more basic now will definitely help!

This time of year can also come with the pressure of a diet or cleanse, which is not my style. I like to do a clean eating reset times when it fits into my life and I feel excited and good about it. That’s why, rather than starting right away, I am waiting until after I travel to LA this week so that I can enjoy my time there and do it at a time that feels more like it’s on MY schedule, serving me best and not something I am “forcing” myself to do.

My plan was to choose some of my recipes and products that would be my go-tos while I do Whole 30, and figured it made sense to share so that anyone else doing it now or in the future can have some recipes on hand too. Check out my top 10 All The Verdure Recipes and Whole 30 compliant products!

My Favorite All The Verdure Whole 30 Compliant Recipes:

This soup recipe would be a great make ahead Whole 30 compliant lunch option!

Creamy Pumpkin Artichoke Soup

I am such a soup lover for so many reasons! They are soup-er (had to) easy to make, always satisfying, and great for prepping for busy weeknight meals or lunches. Being prepared is definitely going to be my priority during Whole 30, so I don’t get stuck without any good options. I love how thick, filling and protein packed this soup is- can totally be a whole meal, unlike many store bought or restaurant soups.

Coconut yogurt is a delicious swap for the dairy alternative that I actually prefer the taste of!

Delicata Squash + Kale Salad with Yogurt Dressing

Warming salads with a creamy dressing always make me feel so much more satisfied than the raw, crunchy ones with light vinaigrettes. I love how delicata squash tastes in this dish, but feel free to use any squash that is easy for you to find/cook. Dairy yogurt is obviously out of the question during Whole 30, but coconut yogurt is a go (just make sure that it is unsweetened). It will be perfect to have on hand for the dressing in this recipe and as a breakfast/snack option.

You won’t miss store-bought nut milks with this homemade Spiced Pumpkin Pecan Milk

Spiced Pumpkin Pecan Milk

Store-bought nut milks often contain thickening agents, preservatives and sweeteners- lot’s of Whole 30 no-no’s! If you don’t already make your own, this. is the perfect time to get in the habit. It will save you money in the long run and taste better. This recipe is made using an Almond Cow nut milk machine (you can use code ALLTHEVERDURE for $15 off and free shipping!) which makes the process super easy. Note that this recipe calls for vanilla extract, which would have to be eliminated or substituted with vanilla bean powder to be Whole 30 compliant.

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Once you go back to roasting cauliflower with turmeric, you’ll never want it any other way!

Turmeric Roasted Cauliflower with Roasted Garlic Tahini

This is another great warming salad option! You can make the cauliflower and tahini on it’s own as a side dish or make it a meal by serving it on a salad, as the recipe calls for. Tahini is a deliciously creamy and Whole 30 approved condiment. You’ll want to make extra dressing to use on other veggies, salads and even as a dip!

Processed, bagged snacks are out of the question, so we’e going to need some homemade ones on hand!

Coconut Yogurt Tzatziki

My typical snacks are almost all no-nos on Whole 30, especially the ones I put together snack boards with (chickpea hummus, store-bought chips, cheese, crackers, etc.). This dip is a tasty snack to have on hand and would make a great addition while entertaining during your Whole 30 stint! I love it paired with roasted veggies and homemade chips! Try thinly slicing potatoes or another root veggie to get your chip and dip fix while avoiding the bagged ones.

If there’s going to be a Whole 30 smoothie situation- this is it!

Blueberry Cauliflower Smoothie

What I thought was a “no smoothie” rule held me back from doing Whole 30 for a while, until I realized what was behind it. The program discourages smoothies for 2 reasons: 1. They can be fruit bombs packed with sugar 2. Drinking food is not the same as eating it. I figured this veggie packed smoothie bowl, eaten with a spoon, is the perfect way to “do a smoothie” if you are going to while on Whole 30! Again, note that this recipe calls for vanilla extract, which would have to be eliminated or substituted with vanilla bean powder to be Whole 30 compliant. You could also try using raw cacao powder instead, since that is also allowed.

Desserts are out of the question, but this Choco-latte is totally Whole 30 compliant and delicious!

Superfood Choco-latte

I find that often when I am craving dessert, it’s actually a sign that my body needs something in desserts besides sugar. Chocolate, fat, fruit- these are some common ingredients that have important benefits our bodies in fact need. Making a cup of something rich, nutrient dense, chocolatey and a little sweet is the perfect way to end the evening instead of your after dinner dessert while doing Whole 30.

Why just have tomato sauce, when you can have BEET tomato sauce?!

Tomato Beet Everything Sauce

I know what you’re thinking- tomato sauce on Whole 30? But I can’t eat pasta! Well friend, there is a lot we can do with tomato sauce during this 30 days! One idea pictured at the bottom of the recipe is to put it over meatballs and greens like broccoli rabe. You could also make a chicken parm with a Whole 30 compliant nut cheese, which would be super tasty! For vegetarians, try enjoying it over zucchini noodles by spiralizing a zucchini or finding them in the prepared produce section of the store.

I die for this dip! You will want to put this on everything or just eat it with a spoon which is okay too!

Basil Avocado “Cream”

This is another Whole 30 compliant dip that is a great snack option with raw veggies or homemade chips! You could also add a scoop to a salad or on top of a piece of chicken- so tasty! Because of the lime juice, it doesn’t brown quickly like a sliced avocado, so you can prep a few days worth and store in an airtight container like a mason jar in the fridge.

Bone broth is a staple I always keep in the freezer and will definitely be using a lot during Whole 30!

Sweet Potato + Parsnip Bone Broth Soup

This soup is one of my favorites for winter! Bone broth is super nourishing and great for building immunity. I love adding a crunch and some greens to make it a meal by topping it with some roasted Brussel sprout leaves. Other Whole 30 approved soup topper ideas are: avocado, Whole 30 compliant nut milk cheese, hemp seeds and coconut yogurt.

My Favorite Whole 30 Compliant Products:

• Primal Kitchen Avocado Oil (use code ‘ALLTHEVERDURE’ for 10% off)

• Primal Kitchen Caesar Dressing (use code ‘ALLTHEVERDURE’ for 10% off)

• Primal Kitchen Unsweetened Ketchup (would be great with homemade baked fries! Use code ‘ALLTHEVERDURE’ for 10% off)

• Primal Kitchen Mayo (will be using this to make Whole 30 crab cakes w/ almond flour! Use code ‘ALLTHEVERDURE’ for 10% off)

• Almond Cow Nut Milk Machine (use code ‘ALLTHEVERDURE’ for $15 off + free shipping)

• Fruit Bliss Dates (the only Whole 30 compliant “sweetener”)

• Suncore Foods Cacao Nibs (raw cacao is the only compliant way to eat chocolate!)

• Raw Almond Butter Packets (an easy Whole 30 compliant to go snack with fruit)

• Osso Good Bone Broth

• Osso Good Soup Delivery (if you don’t feel like making your own pureed soups!)

• Vital Proteins Collagen Peptides (clean, Whole 30 approved protein powder)

Do you have a favorite Whole 30 compliant recipe or product? Share it in the comments!