Preparing Your Home for a New Baby: A Room-by-Room Checklist

Creating a safe and welcoming environment for your new baby is crucial to preparing for parenthood. Not all of these items need to be purchased before babe is here, however here's a room-by-room checklist to help you get your home ready for your little one's arrival:

Nursery:

1. Crib and Bedding: Ensure the crib meets safety standards, and use a firm mattress with a fitted sheet. Avoid using pillows, blankets, or stuffed animals in the crib.

2. Changing Table: Stock it with diapers, wipes, and diaper rash cream.

3. Clothing Storage: Organize baby clothes in the closet or dresser.

4. Baby Monitor: Set up a baby monitor if you plan to use one.

5. Nightlight: Consider a dim nightlight for late-night feedings and diaper changes.

6. Laundry hamper

Kitchen:

1. Baby Bottles and Feeding Supplies: Sterilize and organize bottles, nipples, breast pumps, and formula if needed.

2. High Chair: If your baby is ready for solids, have a high chair.

3. Baby-Friendly Utensils and Dishes: Purchase or set aside utensils, plates, and bowls for your little one.

Living Room:

1. Baby-Proofing: Install safety gates and secure heavy furniture to prevent accidents.

2. Toy Storage: Set up a designated area for baby toys.

3. Comfortable Nursing Area: Create a cozy spot for breastfeeding or bottle feeding.

Bathroom:

1. Baby Bath Supplies: Gather baby shampoo, soap, a soft washcloth.

2. Baby First Aid Kit: Include a rectal thermometer, baby nail clippers, and infant-friendly pain relievers.

Bedroom:

1. Your Sleep Space: If the baby shares your room, set up a bassinet or co-sleeper for easy access during nighttime feedings.

2. Blackout Curtains: These can help create a conducive sleep environment for you and your baby.

Laundry Room:

1. Baby Laundry Detergent: Have a separate detergent for baby clothes to avoid skin sensitivities.

2. Dirty Diaper Disposal System: Consider a diaper pail for convenience.

General Safety:

1. Outlet Covers: Childproof electrical outlets.

2. Safety Latches: Install cabinet locks to keep hazardous items out of reach.

3. Window Guards: Consider window guards for added safety if you have low windows.

4. Smoke and Carbon Monoxide Detectors: Ensure they are in working order.

Car:

1. Car Seat: Install it properly in your vehicle before the due date. This can also be done at any firestation.

2. Mirror: Install a rear-facing baby mirror to monitor your baby during car rides.

Emergency Contacts:

1. Pediatrician: Please ensure your pediatrician's contact information is readily available.

2. Poison Control: Post the number for poison control in emergencies.

Regularly review and update these safety measures as your baby grows and becomes more mobile. This checklist will help you prepare your home for the new addition to your family and ensure a safe and comfortable environment for your baby's arrival. Maintaining well-arranged areas throughout your home will greatly simplify your life. In the initial weeks, your hands will be occupied, necessitating multiple instances of commonly used items. Establish feeding, changing, and sleeping stations in various rooms for optimal convenience. Place all essential supplies in baskets at each station to minimize the need for constant room-to-room trips. Ensure everything is easily accessible for you while tending to your baby, whether during feeding, rocking, or soothing.

XOXO-Holly

Post-Partum....Tips for Thriving

One of the things I see so often is that we put so much effort and time into the pregnancy and not so much planning into the postpartum time. It bears mentioning that planning for this portion of the journey can be helpful and necessary. Honestly, it’s not necessarily about the fancy gadgets and nursery decor. Taking time to plan meals, meal delivery services, household tasks, and who, if anyone, can come to help once you get home is a critical element. Delivery can also impact the type of support you may need, so a plan is necessary.

I read an article the other day that said that we are doing a disservice by telling parents that “it takes a village.” While I don’t disagree with the statement, the village has changed, and frankly, it is typically a village you need to pay for. Gone are the days when family was directly down the street, and everyone took a shift. One of the best things you can do is plan for support, and it may be support you pay for. A postpartum doula is a great investment and can really help with the transition to coming home. It can be helpful whether you are a first-time parents or if you are bringing him a 2nd or 3rd baby. Let’s have a look at the type of support that they provide.

Practical assistance: Doulas can assist with household chores, meal preparation, and running errands, allowing the new mother to focus on her recovery and bonding with her baby. This practical help can significantly reduce stress and exhaustion.

1. Breastfeeding support: Postpartum doulas can provide guidance and support for breastfeeding, including latching, positioning, and answering questions about infant feeding. They can also offer resources for addressing common breastfeeding challenges.

2. Newborn care education: Doulas can help parents learn about newborn care, including diapering, swaddling, soothing techniques, and safe sleep practices. They can provide guidance on infant sleep schedules and assist with creating a structured routine.

3. Postpartum recovery support: Doulas can offer information and guidance on postpartum recovery, including physical and emotional healing after childbirth. They can help the mother understand the changes her body is going through and offer strategies for self-care.

4. Sibling and family support: Postpartum doulas can assist with sibling adjustment and help the whole family adapt to the new addition. They provide care and support to older siblings and help the family maintain a sense of normalcy.

5. Infant care assistance: Doulas can help with newborn care, including diaper changes, soothing techniques, and basic baby care. This can be especially helpful for first-time parents or those with limited support networks.

6. Sleep support: Doulas can offer guidance on establishing healthy sleep habits for both the mother and the baby. They can help parents navigate infant sleep patterns and offer strategies for improving sleep quality.

7. Non-judgmental support: Postpartum doulas provide non-judgmental support, respecting the parenting choices and philosophies of the family. They offer information and guidance but don't impose their own opinions.

8. Reduced stress and increased confidence: The presence of a postpartum doula can reduce stress for new parents, increase their confidence in caring for their baby, and improve overall well-being. This support can lead to a smoother transition into parenthood.

   *It's important to note that postpartum doulas do not provide medical or clinical care; they complement the care provided by healthcare professionals. The specific services and scope of support can vary based on individual doula qualifications and agreements. The level and type of support needed can also vary depending on the family's circumstances and preferences.

   Don’t underestimate meal preparation or a meal service. One of the best healing practices you can add to your routine when arriving home with your new baby is nourishing meals. Here are just a few of the benefits:

   1. Convenience: Postpartum recovery can be physically demanding and time-consuming. Preparing meals can be challenging, and meal delivery services provide convenience by saving you the time and effort required to shop for groceries, cook, and clean up.

   2. Nutritional Support: Proper nutrition is vital for postpartum recovery and for maintaining energy levels, especially if you're breastfeeding. Meal delivery services often offer well-balanced, nutritious options that ensure you get the essential nutrients.

   3. Varied Menu Options: Many meal delivery services offer various menu options to cater to different dietary preferences and restrictions, making finding meals that suit your specific needs easier.

   4. Customization: Some meal delivery services allow you to customize your meals so you can select ingredients or dishes that align with your dietary preferences or restrictions.

   5. Portion Control: Meals from delivery services are typically portion-controlled, which can help new mothers avoid overeating or undereating, making it easier to maintain a healthy weight.

   6. Reduced Stress: Postpartum is a time of high stress and sleep deprivation. Meal delivery services can reduce the stress associated with meal planning, cooking, and cleaning, allowing new parents to focus on self-care and bonding with their baby.

   7. Community Support: Friends and family who want to help can contribute by ordering meal deliveries, either as one-time gifts or through meal delivery gift cards. This support can provide a network of care during the postpartum period.

   8. Time for Rest: New mothers can maximize their rest and recovery using meal delivery services while enjoying nutritious, satisfying meals. This can help with overall postpartum healing.

   9. Specialized Postpartum Menus: Some meal delivery services offer specialized postpartum menus designed to support recovery, such as meals containing ingredients that promote healing and lactation.

   10. Dietary Requirements: Meal delivery services can cater to specific dietary requirements, such as vegetarian, vegan, gluten-free, or dairy-free options, which can be essential for mothers with specific dietary needs or restrictions.

When considering meal delivery options for the postpartum period, it's essential to plan ahead and choose a service that aligns with your dietary preferences and any specific nutritional needs you may have. Additionally, it can be beneficial to arrange for meal delivery services before the baby arrives to ensure that you have a convenient and reliable source of nourishment during the early weeks of postpartum recovery.

Trust me when I say planning the postpartum time will be the best thing you can do for your family.

XOXO-Holly

Restore and Revive

I’m going to share a story about my motherhood journey. It’s a story about figuring it out, making mistakes, and trying to be everything to everyone> I should also share that I am the firstborn daughter to my mother, and that matters. Firstborn daughter syndrome. It’s a thing. Google it. We tend to be highly ambitious, driven, caretaking in nature, and people pleasers. If I’m honest, that described me perfectly. I really wasn’t too worried about becoming a mother; I relished it. When I became pregnant with my first child, I had a late-term miscarriage. It was devastating. It then took about a year and a half for me to conceive again, and at first, I did nothing but worry. I shared my birth story on my about me page, but I had no idea what I was doing when Oliver (my oldest child) was born. I worked full-time at a job that I loved and was navigating having a newborn as best as I could. What I could not see coming was the postpartum anxiety that would hit like a freight train and challenge our little family of three. I didn’t have a lot of support, and twenty years ago, you were taught to get through it. Figure it out. Now, fast forward to today….I have three children aged 20, 18, and seven, and I figured some things out. I want to share this with you so that you can not only restore and revive your body, but you will thrive.

Some of the biggest challenges that we face is finding ourselves again. Taking care of our body, allowing it to heal, and let’s not forget the invisible load of motherhood. It’s a lot, but it can be done. Life will look different, but it will be amazing. In fact, you can thrive at this parenting thing. I will say that it takes practice and the ability to extend grace. Everyone is getting to know each other, and not only that but roles within the family change. When I first went back to work, it felt hectic and chaotic, and there were some days I drove to work through tears. But guess what? We made it! By the time I had my third son, I had systems, and through a lot of trial and error, it actually became easy. I want to make it easy for you too. This is where the Restore and Revive Program will help!

Restore and Revive is an eight-week group program. We will meet virtually, or there will also be an in-person option. Each week we will cover different topics which will help you thrive and set yourself up for success from the start. I don’t want anyone else to struggle through it. This isn’t MY way of doing things; this is a program you can implement into YOUR family to feel good. I have worked with hundreds of families, and these are the tips and tricks that I’ve learned throughout many years of trial and error. There are things that we can do that will make things easier. How will you fit everything in? How will you make time to take care of yourself and work? We’ll do it together. Simply and in a way feels good for you. We will have time to build community and share. I want you to feel great again and have tools that are tangible. Each week there will be downloads and notes from our sessions so that you can sit back and take it all in. Meal plans, pelvic floor exercises, and resources that are actually helpful, not empty promises and hard-to-follow directions. Our meetings will last 90 minutes and will be full of evidence-based information.

The Restore and Revive Program is broken down into the following Eight Weeks:

• Postpartum Recovery (hint…. it takes much longer than six weeks).

• Pelvic Floor and Core (there will be some of this each week)

• Nutrition for postpartum and beyond (Metabolic eating)

• Adrenal health and Mineral Balancing/

• Meal planning (You don’t need to spend a tone of time in the kitchen)

• How to manage a family calendar and get back to work or a new normal plan

• How to avoid exhaustion and burnout and thrive

• Implementation

This program will be launching on August 7th, 2023, and the first-time offering will be limited to ten people. I am so excited to share all of this information with you, and I promise it will make a huge difference! Due to the nature of this program, it will only be offered three times per year, so if you would like to see if this is a good fit for your family, reach out to schedule a consult, and I’d love to see you in the Restore and Revive Program! You deserve this, and I’ll be sharing everything I’ve learned, implemented, and taught over the years so that you can come to thrive in your new normal. It’s a beautiful thing.

XOXO-Holly

Get Ready, Get Set……Lots of New Things!

Are you ready for some exciting news? We have many new things happening over here, and we can’t wait to share them with all of you. So, put on your party hats and get ready to celebrate because the show is about to start!

First, we are excited to announce that Sisu Childbirth Education classes will launch on April 1st, 2023, with Nicole from Empowering You Doula. These classes offer expectant parents the chance to learn about labor, delivery, and postpartum care in an interactive virtual format. We teach you about choice, not compliance. We take a no-bullsh*t approach, so we promise you’ll understand physiological birth. This virtual program has twice-monthly virtual meetings to ask all your questions and build community. Plus, there will be plenty of time for questions and answers so that each parent can feel confident and prepared when it comes time for the baby’s big arrival.

Next is my brand-new Doula Mentorship program. This mentorship allows doulas to hone their skills while getting personal one-on-one feedback from experienced mentors in the birth world. I have found new folks experience a lot of confusion after training, and I can simplify where you start. There is so much to consider, networking, websites, social media, and not to mention how to begin your journey into birth work. Applications open January 20th. Click here to apply.

Lastly, we are thrilled to announce that Scar Immersion therapy will be available starting March 1st. This therapy helps reduce scar tissue following childbirth or surgery to ensure optimal healing and recovery. Please visit this link for details if you want to learn more about this service or schedule an appointment.

It looks like 2023 is off to a great start! We hope you are as excited as we are about all these new things coming your way soon. Keep an eye on our website for more updates and information on how you can get involved with any of these offerings.

XOXO-Holly

Does Hospital Policy Serve Mothers?

This is an honest question. I want to be very clear; I understand the importance of rules. What I don’t understand is when the policy becomes the most crucial concept, people get left behind. This is what I occasionally see in hospital settings. Don’t get me wrong; I had all three babies in a hospital setting because each one was labeled high-risk. I want people to have their baby where they feel the safest, and if that is in the hospital, that is 100% where you should be. Here’s where I get concerned. When we ask questions and evidence states one thing, but the hospital policy is another, that is where the problem lies. We then find ourselves in a position where the policy becomes the most important topic, and the patient is left behind.

Let me give an example. This happened many years ago when I was a newer doula. I had a client that desired a lotus birth. Lotus birth is birthing the baby and placenta and leaving the two attached until the cord falls off. You can agree or disagree with this practice. However, it was how the hospital handled the request. This client was very clear on her wishes and was met with a fight every step of the way. First, she stated that my client would need special permission from her OB, who knew this was important to my client. The OB then stated that she could not approve this and it would be up to the hospital. The nurse then stated it was against hospital policy. So, you guess what happened next. My client asked to see the policy. Guess what was brought back. A printout from google ( the printed page said google on the top) was passed off as policy. I reminded my client that any “hospital policies” would come on hospital letterhead and that the document was not policy. When she pushed back, we were told that someone from the hospital administration would be in to speak with her. We waited. A while. We were told that this person was in a meeting, and while she waited in active labor, they continued to fearmonger her decision. At the end of the day, there was no policy, and yes, she had a lotus birth. However, it took HOURS of advocating and arguing. So, I ask, who did that so-called policy serve? Certainly not my laboring client, and it wasn’t hospital policy.

When you ask questions and are met with the answer, “well, that is policy.” Ask more questions. Again, I want to ensure that you all understand I am not against having rules in place. This is important, and most of the time, it is to keep people safe; however, it is a CYA for big organizations and insurance companies. Some of these policies are antiquated and outdated. Don’t be afraid to reference more current studies and data; sometimes, it can help. Questions that could be helpful would be, Can you show me that policy? Tell me more about why that is. Honestly, sometimes the so-called policy they are referring to isn’t policy but their biased opinion.

Another tactic that I have heard. “If you leave, your insurance may not cover your birth.” This is a false statement and fear-mongering at its finest. It is absolutely fine if you arrive at the hospital and you are in early labor. Insurance does not care if you go in and leave. The hospital uses a terrible tactic to get you to stay. Sure, they may have you sign a document that you have left on your own, “against medical advice,” but that is a decision you are entitled to make. Remember, a hospital is a business; they don’t make money if you are not there. There are plenty of situations where it is beneficial to remain if that is where you feel safest, however, being bullied into staying can lead to a a cascade of interventions that you may not want. These are all things to consider.

The best advice that I can offer is that you ask questions. If you are being told that something is hospital policy, you have the right to see that policy, and if they can’t provide, it most likely isn’t a policy. Period. Ask the questions, and know that you have the ability to be in charge of your birth. Always, and in all ways.

Your Partner's Role During Your Birth

My role (your doula) is NOT to replace your partner. Their role is critical in pregnancy, birth, and post-partum time. Birth can be confusing to partners. First, they are watching the person they love most in this world go through something that they can't "fix," and that alone can be a challenging place for them to be. They want to fix it, and they don't know how. More importantly, this is not something they can improve or need fixing. This is something that you both go through together. A doula can help you both.

Taking a childbirth education class should be on the list. The more you understand physiological birth, the better you will be. We fear what we don't understand, which helps us prepare and navigate the journey a little easier. Let's talk energy. The energy of the room is something that you have control over. One of the most important things that we can remember is that there are many things about birth that we can't control, but let's wrap our arms around the things that we can control and that birth space is something that you can protect. If your partner understands birth, it will be easier for them to support you. Birthing people tend to like a more tranquil environment. For example, if you are in the middle of a contraction occurring during active labor, that is the time for everyone in the room to honor what you are working through. Keeping people from asking questions etc., during this time is helpful. Allowing space for quiet when you need it is critical.

Breath. I can't tell you how important this is. Your breath pattern has the power to regulate the nervous system. Breathing techniques are one of the many things I have taught my kids as soon as I knew they could use them. Labor can be a time of excitement and anxiety, so knowing how to support you with breathing is very helpful. Here is another thing that may help you. Reminding you how to breathe and the pattern that will best serve you is valuable. If we bring the focus back to the breath, we aren't as focused on fear or pain. Your partner can breathe with you, count for you, and remind you to return to the essential breath. Using the breath in the birth space creates space in your core canister, precisely what your baby needs to move down. I'll let you in on a little secret, the unsung hero of breathwork is in the exhale. You can learn more about breathing from one of my breath classes here.

Hydration. This is a tool that can be used in many ways. Hydrotherapy can be great for active labor. I will say this if you want a waterbirth, even better. This is only for some, but it is a great option. The tub promotes relaxation, and labor tends to be a little easier when the body is relaxed. The other critical element is that we NEED you to drink water throughout your labor. I like people to pee at least every hour, and people often forget when they are in labor. One of your partner's primary goals should be to ensure that you are drinking enough water and that they remind you to go to the restroom. If your bladder is full, your baby can't move down, so it's essential to empty the bladder throughout.

Encouragement. This is important. Never underestimate the ability to be encouraged. We need to hear this during this process. We need to hear at that moment when we sometimes doubt ourselves that you are there telling us that we are doing a fantastic job. That we CAN (because you absolutely can) continue. Never underestimate the power of vocal support from your partner. Here's the thing, you know them best, what motivates them, and what doesn't, so hearing your voice is very helpful. Reminding the birthing person that they are strong and amazing is beneficial.

Advocacy. Your partner knows your birth goals; if they don't, make sure they do. They can also act as a filter, meaning only some can access you. They have the power to help control the room to ensure that you only need to focus on birthing your baby. They know you best, and helping you communicate what is important to you is a critical piece of support. You both should have conversations about your wishes so that they are comfortable saying what your desires are and making sure that you feel heard and supported by everyone in that room.

A doula can help with all of this. I have seen all situations. I have seen the partner who is super excited to be fully involved with the birth, and then they get into the room and freeze. They also need support. I have seen a partner saying, I'm so glad we have a doula because I want to be in the room, but I am nervous, and then they are all hands on deck. As your doula, I support both of you. We are a team and work together to support you in whatever YOU need. You can do this! I would be honored to walk with you through this journey and support your family in the ways you wish and deserve.

XOXO-Holly

Fertility, Pregnancy and Environmental Toxins

There are many things out there that we don't need to worry about; however, if you are easily triggered, this is not the blog post for you. Now that we have that out of the way, there are many things we need to avoid during pregnancy and when we are trying to conceive. These are everyday items that I'm willing to bet we all have in our homes. As a doula, I work with clients that genuinely spend the majority of their day worrying. What is the solution? Let's work to control what we can be prepared for surprises, and please take a childbirth education class to understand physiological birth. Let's dive into some things we can control, so we have less to worry about daily. The things that are listed below are easy fixes and something that can be implemented today and trust me, you are going to want to move these items out of your daily routine.

I get it; non-stick cookware is convenient. It's also toxic. I also hear people talk about how they don't use it often or are cooking on it for a short time, and indeed it is ok. The answer to this is no. "The coating on non-stick cookware is made of a chemical called polytetrafluoroethylene (PTFE) that, when heated beyond 325 degrees F or when scratched, begins to release another chemical called perfluorooctanoate (PFOA). Suppose you're searing a steak, for example. In that case, your frying pan will easily reach 500 degrees F, practically guaranteeing the release of chemicals into your food and the air you breathe, even if your non-stick pan is in perfect condition." (You Searched for Non-Stick Cookware, n.d.) Let's talk about ceramic non-stick. These are different. According to research by Lily Nichols, as long as a food-grade glaze is used on ceramic cooking vessels, they're perfectly safe. If you need more clarification about the food-grade issue, the only consideration is that some glazes can contain lead. The FDA advises using lead-testing kits (check online or at a hardware store) to ensure your ceramic cooking vessels or dishes are food-safe. What can you use instead? Cast Iron. My favorite is the Lodge Cast Iron Skillet. Those convenient non-stick pans are not worth the toxic load they carry.

Candles. At the beginning of pregnancy and sometimes throughout, certain scents will bother you, so this may be off the table. In case it isn't, there are a few things to note. I know some love Bath and Body Works candles, but here's the thing. They are toxic. "Try to stay away from candles that are made from paraffin wax. "This is a petroleum-based wax that releases harmful chemicals when burned, including toluene and benzene (both of which are carcinogens). The fragrance that is used is another thing to pay attention to. The big problem with fragrance is that it's a catch-all term that can contain any number of mystery ingredients. Any time you see "fragrance" or "perfume" on a label, that means it's being used to hide the actual chemical makeup of the fragrance." (Goods, 2022) Many fragrances have been proven endocrine disruptors, so it's best to use candles fragranced with essential oils. Brands that I like are Skylar and Roseline's Candles.

Cosmetics, lotions, and self-care products. These, again, unfortunately, are full of ingredients that we need to be aware of. The skin is the largest organ in the body, and anything put on it absorbs into the bloodstream within seconds. First, there is a website that you can use that will help you discern what is in your products. EWG.org allows you to check over 87,550 products. This site is backed by science and is an excellent resource. According to a study by NCBI, "Phthalates, as key components in plastics, appear in many consumer products. The main phthalates in cosmetics and personal care products are dibutyl phthalate in nail polish, diethyl phthalate in perfumes and lotions, and dimethyl phthalate in hair spray. Often, their presence is not noted on labels." The interesting thing about this topic is that the cosmetics industry deems its products safe. This is their response: Marian Stanley, manager of the Phthalate Esters Panel of the American Chemistry Council, says, "Some of these concerns [from environmental groups] are based on high-dose animal testing. The exposure we see in people—and we have the CDC numbers to back that up—is remarkably low. Why bother getting rid of a highly useful product when there should be no concern?" (NCBI, 2005) Well, Marian, because it is toxic, that's why. A variety of clean beauty companies and websites offer an extensive offering of safe products. Credo Beauty is one of my favorites.

Control what you can. The above information is just some of the actions we can change in our daily routines that will make a difference. . I want you aware, then you can make the best decision for your family. We can't avoid everything. I know that some may think, I can't be afraid of and avoid everything, and I don't want you to/ I want you to take a look at things that you are exposed to daily, and if you think that you should make a change, then you should. The task of replacing all of our things can seem overwhelming. Start small. I promise you; you will be glad you did. Pick three, and move on from there. It's worth it!

XOXO-Holly

References:

Barrett JR. The ugly side of beauty products. Environ Health Perspect. 2005 Jan;113(1):A24. doi: 10.1289/ehp.113-a24. PMID: 15631956; PMCID: PMC1253722.

Goods, B. (2022, August 25). We Found The Best Non-Toxic Candles For a Safer Home. Better Goods. https://bettergoods.org/best-non-toxic-candles/

You searched for non stick cookware. (n.d.). Lily Nichols RDN. https://lilynicholsrdn.com/?s=non+stick+cookware

10 ways to Eat more Fruits and Veggies

We all know that fruits and vegetables are healthy, but when it comes down to adding them to our meals, we often grab something that is quick and easy, and often not nutritionally dense. What I hear all too often is that it takes a lot of time to food prep. I have to tell you, with a little bit of planning, an impactful grocery list, and a little bit of planning your week in regards to food, it’s possible, and It’s possible to do this without spending hours getting all of this together. We can add things that will make a huge impact very simply.

Let’s talk about adding things to breakfast.

• Add nut butter and fruit to your morning toast.

• Add leafy greens, mushrooms, or peppers to your eggs.

• Add pureed carrots, squash, or pumpkin into the pancake batter

• Smoothies, the sky is the limit here. Adding leafy greens, flax seed, and even a tablespoon of liver oil will add to the nutritional value. You can add 1-2 cups of leafy greens.

• add avocados, mangoes, bananas or cooked carrots/sweet potatoes will also add to the creaminess of your smoothie.

Mid-day snacks:

• High-protein hummus or guacamole is a great snack! Substitute carrots, celery, or cucumber rather than chips.

• Nuts, nuts, and more nuts! These are really great things to have around all the time. You can’t go wrong with this as a snack.

• Dried fruits.

Main Meals:

• Add Zucchini, kale, bok choy and broccoli to soups, stew or pasta.

• Make your own pizza and use a cauliflower crust. This is a huge hit in my house, and it’s so easy to do. Add tons of veggies to this for a nutritional punch.

• Protein. Many pregnancy folks don’t get enough protein throughout the day, and dinner is the perfect time to add this.

Here are some amazing dinner ideas:

• Authentic Instandt Pot Chicken Pho

• Loaded Sweet Potato With Chipotle Cashew Cream

• Pumpkin Quinoa Salad

• 10-Minute Teriyaki Chicken

• One-Pan Sausages with Vegetables and Lemon

If you don’t care for raw vegetables, they are easy to roast.. Toss veggies with coconut, olive oil, seasoning, and set the oven for 400 degrees for about 30 min, This is delicious and simple.

Meal planning does not need to be a laborious task. I typically do this on Sunday mornings, and plan out the dinners for the week. I always have one of the evening be a leftover night, and usually plan on doing take-out for one night. This takes the task of thinking about dinner the day of, and honestly encourages me to make new things. I find that when I don’t meal plan, I make the same meals all of the time. I then go the grocery store at some point that day, and usually purchase the items that I need for the next three to four meals. It does cut down on waste, and I know that the meals are planned and simple. Trust me, with three busy kids before this, we were always eating out and doing takeout. With this simple plan, it takes the guesswork and chaos out of our meal times.

Eat well!

XOXO-HOlly

Easy, Nutrient Dense Dinners

Your nutrition during pregnancy and postpartum matters. I also know that eating and cooking can seem a little daunting, especially in the beginning if you are not feeling well. There are a couple of things that you should keep in mind. The nutrient needs vary during each trimester, however; how we get this nutrition doesn’t need to be complicated. Let’s take a look at some of the macro and micronutrients that we need during pregnancy. Some of the nutritional requirements are below. Please note that these vary based on trimester and individuals with a specialized diet.

• Carbs: 90-150 grams

• Protein: 80-100 grams

• Fiber: 28 grams

• Iron: 27mg

• Zinc: 11mg

• Magnesium 100-300 (Partner with Provider)

• Potassium: 4000mg

• Choline: 450mg (although there is research supporting up to 930 mg)

• Folate: 6000mcg

Prenatals will be another post, but I like to remind people. Your prenatal should fill in the GAPS, not as something that is relied upon for our nutritional intake. The more nutrients that we can get from our food the better. The absorption rate is higher, and food is the best place to get things like folate. Remember, folic acid is the man-made synthetic version of folate.

Son, now that we know that eating a nutrient-dense diet is important, below are some easy nutrient meals that can be made with not a lot of time and effort. Time is the biggest reason that people say that they don’t eat well, so let’s get to preparing some items that won’t take you all day to make.

Quinoa Bowl: Add chicken for extra protein)

Ingredients:

1 small beet peeled

1 cup hummus

2 handfuls of spinach

2 cups cooked quinoa

2 cups shelled edamame

1/2 bell pepper sliced

1 carrot ( use a peeler to make ribbons)

1. Preheat the oven to 400 degrees. Wrap the beet in aluminum foil. Roast for about 45 minutes, or until beet is tender all the way through.

2. Once the beet is cool, in a blender or food processor, blend the beet, hummus, and a pinch of salt on high for about 1 minute, until smooth and creamy,

3. Assemble each bowl with 1/2 of the spinach, quinoa, edamame, bell pepper, and carrot. Top with a dollop of beet hummus and serve with dressing. The recipe below or use one of your favorite pre-made dressings.

Almond Ginger Dressing:

1/4 cup almond butter

1/4 cup water

2 Tablespoons freshly squeezed lemon juice

1 teaspoon pure maple syrup

pinch of sea salt

1. In a blender combine the almond butter, water, lemon juice, maple syrup, ginger, and salt. Blend on high for about one minute, until smooth.

Bowls are an easy way to eat a nutrient-dense meal without having to spend a lot of time in the kitchen.

*Recipe from Plant Power Bowls by Sapana Chandra

Eat well!

XOXO-Holly

Chandra, S. (2022, August 9). Plant Power Bowls: 70 Seasonal Vegan Recipes to Boost Energy and Promote Wellness. Sasquatch Books.

The Breath....

II found breathwork because I was out of choices. I had suffered from panic attacks out of nowhere in my mid to late twenties, and they were manageable. That is until I had my first child. Oliver was born seven weeks early and needed to spend time in the NICU. During Oliver's birth, he presented with shoulder dystocia, which landed me with a level four episiotomy. It was a stressful time, but to be honest, I didn't know any better, and there was no other way to do it. It was long days and nights spent in the NICU, and movement was strenuous. I had a difficult time doing much of anything. Sitting, walking, and laying took everything in me. Looking back, I was unprepared for the pain I was in or the trauma of his birth. I finally was able to bring Oliver home hooked up to multiple machines; my days were filled with nurse visits, healing, and caring for my baby. That is until the panic set in.

I did what everyone told me: several specialists, but nothing worked. I finally saw a therapist specializing in post-partum anxiety who suggested I try breathwork. I'll be honest; at first, I rolled my eyes and thought there was no way it would work. I was running out of patience and options, so I tried it. I did all the research, went to a few classes, did more research, and IT WORKED! I have been studying breathwork for over 20 years, and while it may seem a little far-fetched, the science behind it does not lie. As this practice became a daily use, I knew it would be helpful in the birth space. I saw and heard the same thing at every birth I attended. Whenever I heard "take a big breath in, hold it, and act like you are pooping, "I heard "breath your baby down." The other commonality was that the birthing person stared a little confused and honestly annoyed. I knew that there had to be a better way, and there is.

Science tells us that you can reset the nervous system. Breathwork activates your parasympathetic nervous system, lowers blood pressure and heart rate, supports the health of your back and pelvic floor, balances acidity, and lowers inflammation, to name a few things that this can impact. There is something called Vital Lung Capacity. VLC is the maximum air that can move in and out of your lungs. My VLC is 92%. A mathematical equation gives you that number, which tells us if you are a paradoxical breather. In other words, a shallow breather. Shallow breathing isn't helpful in the birth space.

Science tells us that if you inhale for a count of four, pause, and exhale for a count of four, and complete that four times, you can reset the nervous system. Try it; it works. This is the one breath that I have taught to every one of my children. I want them to feel in control of anxiety, stress, and excitement. If they can self-regulate, they can control more than they know. This breath works excellently for all the phases of labor. It's one of my favorites. Posture also matters. Your posture can impact your breath by 30%. Poor posture doesn't allow your lungs to inflate fully, so stand by a wall. Shoulders are touching the wall. This is your good posture. It would be best if you were intentional with your posture when doing breathwork. If the spine is elongated, your core has more room, and your diaphragm can expand fully. The diaphragm can move about four inches and spread up to five. That gives a rotating baby a lot of space.

I want you to have all the tricks for nervous system regulation and the ability to make space in your core canister so your baby can rotate. I believe there is an optimal fetal position, LOA (left occiput anterior), for a baby's position during birth. Movement and breath give you and your baby space. I teach a breath for birth class in a group setting and individually. We cover over ten breath techniques and pair those with some movements to use in the birth space for all the different phases of labor. I would love to see you! You can learn more and sign up here. I would love to see you there. If you have any questions, please use the contact me form on my website, and we can chat more!

XOXO-Holly