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

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

Most Common Nutrient Deficicies During Pregnancy

I hear a lot of the same thing regarding nutrition and pregnancy. You are all asking your providers about food, and really what people are being told is that they should eat healthily. What does that mean? That's where I can help. Knowing what will grow a healthy baby, what foods are nutrient-dense, and how to prepare meals and meal plans is one of the best and most important things you can do. I have found that most people don't know where to start, and worse, people are often told that as long they take their pre-natal vitamins, they should "be fine." What is important to note is that "essential vitamins and minerals are dietary components required in small quantities to support virtually all metabolic activity, including cell signaling, motility, proliferation, differentiation and apoptosis that regulate tissue growth, function, and homeostasis." Vitamins and minerals support every maternal, placental, and fetal interaction stage to enable a healthy gestation.

 One of the most common deficiencies is iron, and there were even some studies that I came across that said that almost 40% of pregnant people had a prevalence of low serum iron concentration. Let's talk about foods that are nutrient-dense in iron. "The recommended intake of iron is 27 mg per day in pregnancy vs. 18 mg per day in non-pregnant women." Iron plays a vital role in red blood cell production and is essential as it supports your growing baby and placenta. Iron deficiency can increase your risk of premature birth and contribute to low birth weight. Iron supplements aren't always the best way to ensure that you are meeting your needs as the side effects are often undesirable, and of the people that did take the supplements, 89% stopped taking them due to the side effects. So, your best bet is to get as much as possible through your diet. The best source of iron that you can get is the liver. I know not many people are excited about that choice, but if your iron is low, it is probably your best bet. What are other foods high in iron? Red meat, game meat, oysters, sardines, dark meat, and poultry, If you are vegetarian or can't stomach some of the above choices, spirulina (a type of algae) is another option.

Another group of vitamins that we tend to see a high deficiency in is B6 and B12. Vitamin B6 is critical for your baby's developing brain and nervous system and helps the baby metabolize protein and carbohydrates. B6 is also helpful in managing your nausea or morning sickness. In a study out of the University of Michigan, some found relief by taking 10-25 mg of Vitamin B6 3x per day. (check with your provider to see if this is a good option for you). Sources of Vitamin B6 are Beef liver, tuna, salmon (fresh caught), fortified cereals, chickpeas, poultry, dark leafy greens, bananas, papayas, oranges, and cantaloupe. Vitamin B12 is vital for maintaining the health of your nervous system and is also essential for your baby's developing brain and spinal cord, forming healthy red blood cells, helping make D.N.A. and can help to prevent the risk of neural tube defects. In large part, B12 is found in large amounts in animal products, fortified foods, dairy products, eggs, and poultry.

Iodine. This one does not always get the attention that it deserves. According to one study, "iodine deficiency during pregnancy can cause maternal and fetal hypothyroidism and impair neurological development of the fetus. Iodine requirements are increased by 50% during pregnancy. In some cases, supplementation before or during early pregnancy eliminates cases of cretinism, increases birthweight, reduces perinatal and infant mortality rates, and even increases developmental scores in young children by 10-20%." (PubMed) Iodine is mainly found in animal-protein foods and sea vegetables. While some items like cereals, bread, and milk are fortified, there are more nutrient-dense choices. Seaweed, fish, shellfish, table salts labeled "iodized," eggs, beef liver, prunes, lima beans, and chicken are all sources of iodine.

A lot more goes into a nutrient-dense diet than eating healthy. That is just not sound advice. The other topic I want to address is that most people don't understand. How much do I need? What foods are nutrient-dense? What foods need to be paired together so that we can maximize absorption? These are all the questions we go through, personalized to your specific needs and wants, in my Pre/Postpartum Nutrition meetings. For a short time, I am offering a 60-minute session for $39 as I complete my clinical hours to sit for my exam with the NANP. If you are interested in scheduling one of these, here is the link. We will discuss how to create a nutrient-dense diet to help develop a healthy baby and postpartum time. You will have all the resources and tools you need. No more guessing! I'd love to work together.

I

Be well,

XOXO-Holly

Gernand AD, Schulze KJ, Stewart CP, West KP Jr, Christian P. Micronutrient deficiencies in pregnancy worldwide: health effects and prevention. Nat Rev Endocrinol. 2016 May;12(5):274-89. doi: 10.1038/nrendo.2016.37. Epub 2016 Apr 1. PMID: 27032981; PMCID: PMC4927329.

https://doi.org/10.1093/jn/135.5.1106

Nichols, L. (2018). Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition. Lily Nichols.

Nutrition for Postpartum

One of the things that I hear often is that people are so excited to birth their baby because they want to go back to their pre-pregnancy eating habits, and while that is tempting, I’m sure, what if we looked at it as a transition to a more healthy you? If we were honest, we would probably admit that we all could stand to make some nutritional changes. What if I told you that what you eat impacts your long-term health? What if I said that our diet impacts us on a cellular level? What if you knew that you would feel better, have more energy, and boost your immune system? Maybe, we could make the changes that will impact our health in a way that would be life-changing. Life-changing for us and our children. I want to be very clear, I HATE diet culture. I feel passionate about educating people on how they can feel great, have energy, and build their immune systems. There is nothing worse than taking care of our babies when we are struggling with sickness.

I have a couple of resources that are my favorite. The book The First 40 days is chock full of information that will support your health and well-being during postpartum time. If I am being honest, we don’t do this well in the United States. In Bangladesh, some typical meals are kalijira bhorta or black cumin mash seasoned with garlic and mustard oil which is thought to stimulate lochia and increase milk supply. In Nigeria, some traditional postpartum foods are pepper-leaf soup twice per day. This is made with scent leaves, utazi, udz, uziza, and ginger. It is believed that the spices help to restore the uterine genitourinary system. In India they use tradional Hariyali foods like panjiri. Panjiri is a warm, roasted whole wheat pudding containing dried fruits, seeds, nuts, and spice-infused waters with carom and fennel seeds, stimulating lactation. “Whether these foods and practices have proven nutritional or medicinal properties and the science is not wholly conclusive, there is immeasurable value in nourishing the birth parent.” (New York Times) One undeniable thing is that unless there are cultural ties that are binding new parents to the postpartum period, carried over from family matriarchs or traditional birth workers, a lot of us are left going back to our ways of eating on the go, grabbing something quick so that we can continue with our day with little to no thought on how we can nourish our body and our babies.

Let’s look at some of the foods that can benefit postpartum time to replenish our reserves and promote health and healing.

Soups and hearty stews with curries made with bone broth-these foods supply collagen-building amino acids (glycine, proline, and hydroxyproline), which are essential in the healing of the perineal and pelvic floor. It is also high in electrolytes and micronutrients.

High-iron, high protein foods. Slow-cooked meat like pot roast or pulled pork. This next one will be hard for some people, although from a nutrient perspective, it is jam-packed. Organ meats. Liver, Kidney, and heart. Lilly Nichols has lots of great tips on how these things can be “hidden” in meals so that you are getting the benefits.

High-fat foods. Pork, ghee, fatty fish, nuts, and seeds. These are great for breast milk.

Omega-3 fats. Seafood, eggs, grass-fed beef. These foods are high in choline which is imperative for a baby’s brain development.

Iodine-rich foods. Fish/seafood or Seawood broths.

Soft cooked vegetables.

Well-cooked grains/starches. Oatmeal, sweet rice, sweet potatoes. When this is eaten with protein, it is excellent to stabilize blood sugar and energy.

When I did a simple google search, some of the recommendations of foods to eat postpartum were things like chicken noodle soup ( I don’t mind this one so much as if it contains veggies, bone broth, and protein which is nourishing to the body). Some of the other suggestions were salted crackers, beef jerky, and apples. I fear that when googling this, that may stick with you, and one might be led to think that a snack of crackers is sufficient, especially when our culture puts a strong emphasis on “getting back to our pre-pregnancy body.” We need to focus on nourishing our body, healing, and having the energy required to take care of a newborn.

Here are some additional suggestions of powerhouse foods to aid in recovery and leave you feeling nourished.

Whole grains (rice, millet, quinoa, oats, and amaranth

Nuts and seeds. (almonds, walnuts, flaxseeds, pumpkin seeds, and brazil nuts)

Healthy proteins (organic eggs, chicken, grass-fed beef, wild salmon, sardines)

Seaweed

Legumes that are soaked to prevent gas. (black beans, adzuki beans, and chickpeas)

Olive oil or Avocado oil for cooking

Bone broth

I think that what we need is knowing that there are foods that we can add that will nourish our body, build our immune system, and will taste good, all while allowing us to heal—adding things that will promote tissue healing, improve circulation and contain nutrients that support hormonal health and emotional balance in our postpartum recovery. The goal is not to hurry our postpartum time. You grew a human. That’s a big thing, and I think it is high time for our culture to recognize its impact on our bodies and minds. Take the time, don’t hurry, and make things that promote your health a priority. Parenthood is a long road full of ups and downs, and you can do this. Let’s create a foundation that prioritizes your health and well-being as well as your babies. You will be happy that you did.

XOXO-Holly

Makhijani, P. (2021, February 25). How Food Traditions Nourish New Moms. The New York Times. Retrieved February 11, 2022, from https://www.nytimes.com/2021/02/25/parenting/postpartum-food-traditions.html

M. (2020, March 18). Real Food Postpartum Recovery Meals: 50+ Recipes & Freezer Tips. Lily Nichols RDN. Retrieved February 11, 2022, from https://lilynicholsrdn.com/real-food-postpartum-recovery-meals/