Pregnancy – Healthy Grocery Girl

6 Things I’ve Learned Going From One Kid To Two

healthygrocerygirl — Mon, 22 Jun 2020 09:13:04 +0000

I LOVE being a mom. It has made me so incredibly happy and so incredibly tired at the same time! I never shy away from sharing real life mom moments on Instagram stories because I believe it helps us not feel alone in our motherhood journey. So today on the blog, I thought I would share 6 things I’ve learned going from one kid to two. Some of these are things that a new mom may learn no matter how many kids she has! As always, I’d love to hear from you! After you read today’s post, hop on over to Instagram and share with me in the comments here [link to IG post] what you’ve learned since you became a mom!

I’ve Never Been More Tired

From the moment I wake up to the moment I go to sleep at night, I am in mom-mode or working. There is more love and also more laundry, more cleaning, more emotions and more needs. Sleep is essential; however, the quality and quantity of sleep changes when you become a mom. I struggled with postpartum anxiety with my firstborn. My anxiety was so bad that some nights I couldn’t fall asleep. Eventually, I learned techniques to help me fall asleep and fall back asleep in the middle of the night. As a second-time mom, I still have restless nights, however, I am generally sleeping much better than I did with my daughter. Here are a few things I do to help me sleep better!

Epsom salt bath a few nights a week after the kids go to sleep
A cup of chamomile tea and a cup of magnesium powder + water each evening
Unplug from social and email at least 1 hour before bed

Nourish, Nourish, Nourish

I’m not going to lie, meals made with real, whole foods take time. I’ve learned to create some simple meals that are either quick or easy to make. A typical day for me looks like: morning smoothie and coffee, mid-morning eggs with tortilla or toast, lunch is usually soup (I meal prep a batch of soup once a week, so it’s easy to heat and eat), afternoon snack is an apple and almonds and usually a piece of chocolate, dinner rotates – usually we make something you’ll find on the HGG blog! Some dinner favorites are salmon, green beans and sweet potato or tacos filled with beans, sweet potatoes, lots of veggies and avocado if ripe and in season. I am in a season of expending extra energy and getting less rest, so in addition to trying to eat as many nourishing foods as possible, I also take supplements. My daily routine includes: Baby & Me 2, Vitamin D3 and MegaFlora Probiotic for Baby & Me, all by MegaFood®, a brand I trust.

MegaFood crafts premium supplements with key nutrients added to real food from trusted farm partners. I love MegaFlora Probiotic for Baby & Me, which supports the immune health of a pregnant mother and developing baby.* MegaFlora Probiotic for Baby & Me contains a broad range of the brand’s proprietary blend of 14 unique strains of 30 billion probiotics, and ginger to soothe upset stomach and promote healthy digestive function. Probiotics may help aid nutrient absorption, and studies have shown that intake of Lactobacillus rhamnosus (HN001) during the last trimester and early breastfeeding supports the child’s developing immune system.*

One of my passions is learning about products that make it easier to live a healthy lifestyle and sharing them with you. Another MegaFood product I wish existed when I was pregnant is the new Morning Sickness Nausea Relief* Soft Chews! These easy-to-eat chews combine two well-known anti-nausea ingredients: ginger and vitamin B6 to help alleviate nausea related to morning sickness.* Even though I am not pregnant, I find myself grabbing one of these when I have an upset stomach.* They taste great, and if you know an expecting mama, these would be a great mama-to-be gift!

Create A Routine Then Be Flexible

Without a routine, the days would just feel like a circus. It’s already wild, so we try and follow a schedule. I believe that having a schedule and boundaries is helpful for little ones. It helps them know what’s coming next, gives them comfort and familiarity, and for my daughter – she likes to help out and be involved in the daily routine! While this makes most days feel like Groundhog Day, it does help us plan and accomplish one or two work tasks a day. For example, I know that nap time for my toddler is usually from 1-3 pm, and my son’s nap may cross-over for an hour during that time, so I have one solid quiet hour of uninterrupted work each day. We definitely have to work more than one hour a day, and we fit it in here and there in 30-40 minute blocks when we can trade-off between kids. Other times, the kids are just right by us as we shoot content. Naturally, I have learned to become very efficient when I work!

Each Baby Is Different

I would say that my kids have a lot of similarities from how they nurse, how they sleep, to looking like twins (only 22 months apart!). However, they do have some distinct differences and I love watching their personalities develop as they grow! I’ve learned that just because I did something a certain way for my daughter, it doesn’t mean that is what works best for my son. Because of that, I adjust how I care for each kid based on what works well for them!

Mother Yourself

It’s not easy fitting in self-care as a mom. However, I try to do something for myself every day. Some nights I get lucky and can squeeze in a 10-minute bath. Some days self-care looks like stretches and yoga next to my daughter while she plays. Other days it’s eating something delicious that makes me happy!

I also try and give myself grace. Going from zero to one kid was a huge change for me. With two, while there are new challenges and less rest, I find that my perspective is different. This season is a phase – it doesn’t last forever. I tell myself this, not to deny my present emotions but to help me find inner strength. Life with littles is often survival mode! Remember to be kind to yourself, especially if you’re not sleeping through the night. You are doing the best you can and you’re doing a great job, mama!

Find Your Tribe

Having mom friends who will encourage you, support you or just listen to you is so important. Motherhood is not meant to happen alone. We need a village, we need support and we need to support each other – judgement-free. Different seasons of life may call for different types of friends and that’s okay. It’s also okay if friendships look different once you become a mom! You may not have time to meet-up, grab coffee or talk on the phone. True friends will still be there for you even if you meet less and chat less.

I’d love to hear from you! Don’t forget to head to Instagram to share with me what you’ve learned since becoming a mama of one, two or beyond!

Disclosure: This blog post is sponsored by MegaFood – a brand I love and products I genuinely use everyday! That said, I’m excited to be sharing a discount code for 10% off any MegaFood product using code HGG10.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Leo’s Birth: Positive Home Birth Story

healthygrocerygirl — Thu, 19 Mar 2020 10:06:01 +0000

On New Years Eve we welcomed our second child, a sweet little boy named Leo! This is his birth story…

EARLY LABOR

At 2:45 AM I started to have mild period like cramps that woke me up. I would check the clock each time they occurred and they were about 10 minutes apart. I didn’t want to wake Aaron up in case it was labor, I wanted him to get as much rest as possible. Around 4am Aaron woke up naturally and I told him what was going on. I asked Aaron to just lay with me and see what happens. The contractions continued and we started timing them. They were consistent enough and I started to feel hot and nauseous that we decided to update our midwife, Hayley.

At around 4:30am we called our midwife Hayley to let her know what was going on. She mentioned I get in the shower to see if contractions slowed or continued. After getting in the shower they did decrease and about that time my daughter was waking up for the day. We got her up and played a bit and then I decided to get back in bed around 7am to take a nap. If this was labor I wanted more rest.

After my morning nap I got up, had breakfast and went about our normal morning. We went on a short family walk to help things progress if it was labor. I continued to have contractions but sporadic – about every 10 minutes.

WATER BREAKS

We put my daughter down for her nap at 12-noon and then my husband and I turned on The Office and settled on the couch to relax. I started having dull pressure and at 12:30 my water broke. A little while later my contractions started up again and they were closer together. Contractions were 5-6 minutes apart lasting 30-50 seconds at this point and intense enough I needed to stop and breath through them. Then at 1:20 I lost my mucus plug. I was so grateful when my water broke it was clear because with my daughter it was green due to meconium so we had to birth at the hospital versus the birth center.

When my daughter woke up I went in to get her. I wanted her day to be as normal as possible. I had a contraction while in her room and got on my hands and knees to breath through it and she put her hand on my back through the crib as if she completely knew that mama needed some extra patience & love.

I noticed that my contractions would slow when my daughter was awake and pick back up when she was asleep. So I figured once she went to sleep for the night things would progress. We also started checking my temperature every 4 hours which is protocol once your water breaks to rule out infection. All was good.

Around 3-4pm my contractions continued to progress and my midwife recommended getting in the shower again to see if they would slow or continue. I got back in the shower and was feeling shaky, grumpy and still having contractions. I told Aaron my mood is changing and I am not feeling as calm so I think Hayley should head over now.

At this point I was laboring in our bedroom with a candle going & listening to my hypnobirthing affirmations. I was laboring alone so Aaron could finish Ella’s evening routine of dinner and going to sleep.

ACTIVE LABOR

Hayley mentioned she would arrive at 6pm and I couldn’t wait! Around 5:30pm I was becoming much more vocal with each contraction and also couldn’t wait for Ella to go to sleep (her bedtime was also 6pm) so I wasn’t alone anymore and Aaron could join me.

Aaron put Ella to bed and joined me in the room and helped rub my back during contractions. Then Hayley arrived and it felt like this was really happening – as if the contractions all day & my water breaking didn’t convince me already ha!

Hayley offered to check me and I said I would like that and I was 100% effaced and 5-6 centimeters dilated. She mentioned I could get in the birth pool now at anytime and that I was officially in Active Labor and there was no stopping me now! Aaron went to fill the birth tub and then helped me walk across the house into the bedroom on the otherside of the house. We set up our office / guest room as a birthing room which we cleaned and cleared out since we are moving soon. So it was the perfect space to birth and on the opposite side of the house as my daughter’s room – which was important to me so that she was okay and slept well. Our home birth room had a bed, our birth pool, candles and soft music.

I really didn’t want to leave the comfort of my bedroom but when I got the “birth room” it was so relaxing. I got in the pool and at first it was uncomfortable and I didn’t know how to lay or sit. I was having horrible back pain. I had the same back pain when I gave birth to Ella. Even though our baby was in a perfect position for some reason I just have really painful contractions in my back when I give birth. I ended up sitting on my knees so I could rest my head on the side of the pool.

TRANSITION

From here things progressed quickly & I could tell I was entering transition. I am very vocal when I birth and at this point was saying things like “no no no no” & “I don’t like this”. I am grateful for my midwife who reminded me during contractions to breath my baby down and take low deep breaths which helped at times when my vocals were more high pitched. I could literally feel my body relax better and him move down when I shifted from high pitched tones (yells let’s be honest) to a deeper “moo” like sound and shifted my breath down & out. Soon I started to feel and say something along the lines of “he’s coming!” because I felt him so low. He wasn’t yet, but he was close! My midwife checked me in the pool and I was at 8-9 centimeters.

PUSHING & WELCOME TO THE WORLD!

After a few more contractions in the pool with Aaron rubbing my back each time, it was time to get out of the pool and push. I didn’t want to birth in the pool, I like feeling more grounded when pushing. So I got out of the pool and onto the bed. My instinct was to get on my hands and knees and my midwife helped guide me through the pushes. Personally, I hate pushing. It burns and feels like you’re pushing out a watermelon! At first I was holding back from pushing because I was tired, it hurt and I didn’t want to do this anymore. My pushes were half effort. I honestly thought because I had done this before and my body knew what to do, that he would just come out easier. That wasn’t true for me ha! But then I remembered the sooner I get him out the sooner this would all be over and I dug deep and found a burst of strength to work with my body not against it. I needed to give in and let my body birth this baby. His head started to come out & I didn’t realized at the time but my midwife would put warm compresses on my perineum between contractions to help soften and prevent tearing. Genius. At some point she suggested I flip on my back and the rest of his head came out. Then with another contraction I pushed to get the rest of his body out. This part I was asking “what is happening” and “stop stop stop” because his shoulders and body felt huge coming out. But then… he was out! They put him up on my chest and I heard those glorious cries that meant – we did it. It’s over. He is here. My first question was “Is he okay?” And he was. Beautiful, healthy strong baby boy. Seven pounds eleven ounces of love with the same strawberry blonde hair color and sweet little face as his sister.

PLACENTA

My placenta came out about 5 minutes later. My nether regions were still burning while both midwives Hayley and Margo tended to me and baby. I had no tears but Hayley put some numbing spray down there that is typically used if she needed to stitch me up. The numbing spray helped a lot.

POST BIRTH

The midwives stayed for a few hours tending to me and the baby, doing all the standard assessments to make sure everyone is stable. They left around 12:30am. I ate oatmeal, a larabar and drank water. It took a few tries to get Leo to latch and breastfeed but eventually he did and nursed a few times before the midwives left.

We put Leo in jammies, swaddled him and brought him into our room to all fall asleep together. I didn’t sleep much that night, I maybe slept 1.5 hours. It’s hard to sleep after the adrenaline of birth even if you are exhausted – at least that is my experience. However, it felt so good to just lay in my own bed, with my eyes closed, experiencing no pain or contractions.

BIRTH THOUGHTS

Labor was a total of 17 hours. However, the day was slow and progressed nicely. I was in active labor from around 6pm to then pushing out my son at 9:35pm. Active labor, transition and pushing was about 3.5 hours. Fast, painful and at the same time an amazing birth experience.

Every thing I prayed for (or prayed wouldn’t happen) came true. I prayed for a spontaneous labor, labor starting early in the morning, birthing baby while Ella was asleep, no meconium, baby and moms heartbeat to be strong all through birth, no tearing, not too much blood loss, placenta is delivered quickly and all in one piece, baby and mom’s breathing is perfect and we are healthy with no complications and get to stay home. Quit the prayer request! I am grateful for the blessing of our son and I am so grateful for this birth experience. It was hard work and yes painful. But in hindsight it went so smooth, I got to be home and my daughter had no idea what was going on and woke up to meet her baby brother. I am proud of myself for how I coped and labored alone for most of the contractions early on, breathing through them. I am proud of my body for birthing this beautiful boy and so grateful for our little family our four!

WHY HOME BIRTH?

I am a HOMEBODY. I love home. Being pregnant, having a toddler and no family living nearby to help I had major anxiety about birthing at a hospital or even birth center. All the appointments, what would we do when we went into labor? So I reached out to our midwife Hayley because I could not stop thinking about the idea of a home birth, even though I never thought we’d birth at home. It always sounded messy and maybe even… unsafe? After a phone call with Hayley I felt so much confident, realizing that a home birth is just as safe as a birth center. In fact, my research proved that home births (for a healthy pregnancy) can be even more safe than a hospital and have lower rates of interventions. The midwife team brings everything to you. Similar to a birth center, if something goes wrong you would transfer to a hospital. So if a home is just as safe as a birth center, why not be home? That was my thought! Home is also so relaxing and feels so safe to me. Being calm and relaxed during birth helps birth progress. Fear, adrenaline and anxiety can slow labor. So with that we ventured down the path of having a home birth. It turned out to be even more amazing than I imagined. We had all our appointments at home, labored and birthed at home and we didn’t have to worry about when to leave to go to the hospital or birth center. I was able to be with my daughter all day and she didn’t even know what was going on. After birth I was home and could rest in my own best, I was nourished with GOOD food (not hospital food) and I felt so much more at peace and calm. Home birth was NOT messy. The minimal mess was cleaned up by my birth team.

Home birth is best for a healthy, low-risk pregnancy. While a home birth may not be for everyone, it was my ideal birth place.

HYPNOBIRTHING

I did hypnobirthing for my daughter’s birth and again for my son’s birth. The biggest takeaway from hypnobirthing was learning to breath through contractions. Breath in for 4 and out for 8 and repeat about 3-4 times and that is the length of a contraction. BREATHING during contractions and labor is so important to help ease pain and have labor progress.

RECAP!

2:45am – Contractions start and were 10 minutes apart

5am Contractions slower after showering

7am-12-noon Contractions pick up and are irregular throughout morning

12:30 Water breaks

1:20 Lost mucus plug

2:00 contractions slow when daughter wakes from nap

3-5 contractions pick up again. Contractions don’t slow when taking another shower & my mood starts to change

5pm call midwife to head over. I am also over being alone during contractions and ready for the team to be here and do this

6pm midwife arrives & I am 5-6 cm dilated and 100% effaced

6-? In the birth pool, transition, fully dilated, pushing!

9:35pm Leo is born!

VIDEO!

If you’d rather listen to me chat about Leo’s Birth… and hear his first cry! Watch my video here!

Second Baby: Nursery Tour!

healthygrocerygirl — Sat, 14 Dec 2019 02:29:45 +0000

IT’S HERE! Our Nursery Nook Tour video is LIVE on our HGG YouTube Channel. I can’t wait to share with you how we’ve created a cozy shared space! ⁠ Watch the video & sources are listed below as well!

Did you know that the average person will sleep for 229,961 hours in their lifetime or basically one third of their life? And if you’re a parent – go ahead and cut those hours in half ha! It’s true though we spend A LOT of time in bed over the course of our entire life. Sleep is crucial for our mental and physical health. SHARE WITH ME! How many hours a night do you need to feel your best AND then how many hours a night are you currently sleeping?! ⁠

We updated our bed this year… new headboard, mattress and bedding and for someone who already LOVES sleep, I love it even more! Tap the photos for sources!⁠ We were gifted Coyuchi bedding which I love because it’s Organic, GOT certified, Fair Trade & so comfortable & so gorgeous. I definitely recommend checking them our if you’re it the market for Organic bedding!

ITEMS MENTIONED IN VIDEO

Coyuchi Organic Duvet: https://www.coyuchi.com/monterey-duvet-cover.html

Organic Pillow Shams: https://www.coyuchi.com/monterey-duvet-cover.html

Organic Sheets: https://www.coyuchi.com/500-thread-count-organic-pima-percale-sheets.html

Nursing Pillow: https://amzn.to/2DQ9mZB

Nipple Butter: https://amzn.to/2OSJrXk

Lavender Lotion: https://amzn.to/2YpRJcr

Diaper Balm: https://amzn.to/389z9K1

Cheek Balm: https://amzn.to/2Rvcvpw

Pacifier: https://amzn.to/2qoFYXc

Sound Machine: https://amzn.to/34Vkb8H

Changing Basket: https://plumandsparrow.com

Rocking Chair: https://rstyle.me/n/cyvuc7cce77

Bassinet: https://www.happiestbaby.com

Faux Fiddle Leaf Fig Tree: http://rstyle.me/n/ct3v2jcce77

Maternity Dress: http://pinkblushmaternity.com

Baby Wrap: http://sollybaby.com

Episode 18: Great Job Mama Podcast | Home Birth, Postpartum Struggles and The Role of Food Through Each Stage of Motherhood Including Postpartum Recovery and Breastmilk Production with Erica Mock

healthygrocerygirl — Mon, 11 Nov 2019 12:15:10 +0000

We are so thrilled to have Erica Mock on the podcast this week! A few years after meeting her husband Dan at a Tony Robbins event, they conceived our son Aydan. Pregnancy was the greatest gift, but also the greatest challenge that she ever experienced — physically, mentally, and emotionally. For the first four months, she was so sick that she couldn’t tolerate the smell of a heated pan on the stove. It was like she could smell every meal that was ever cooked on that pan – no matter how clean it was to begin with. she knew that she needed nourishing foods to nurture and grow the miracle inside of her, but no current meal companies or restaurants met her almost impossible standards. She viewed “eating for two” with regards to quality, not quantity. She only wanted the best for herself and her son.

Twenty-Five Eight is the gift she can now offer all mamas throughout their motherhood journey: before, during, and long after baby. This business is her way of taking care of a community of women. From her experience, these nourishing meals are what made her feel whole again. In her months of struggling with breastfeeding coupled with sleepless nights, nourishment was what she looked forward to the most. With each bite of intentionally made meals, she slowly began to feel restored. She gained a whole new appreciation for what her body is capable of achieving when it is fueled with whole, unadulterated foods.

Erica’s aim is to empower every woman to intuitively trust what her body guides her to eat. It is her job to focus on the how. She never criminalizes entire food groups, but will always use the most pure and unprocessed version of each ingredient. She limits the places, processes, and packages to an absolute minimum to ensure that their meals only include the most vitality-rich ingredients. Being a mother is a full-time job. The meals they make are symbolic for the support, love, and understanding they so desperately need while navigating on this incredible journey.

Podcast Highlights

– Erica shares her beautiful birth story

– Postpartum and breastfeeding journey

– Struggling with identity as mom and ways to balance mom, wife and business woman

– All about her incredible meal delivery company Twenty-Five Eight

– Role of food in each stage including postpartum recovery and breastfeeding production

Listen Here:

STAY CONNECTED WITH ERICA!

Erica’s Website: www.twenty-fiveeight.com

Erica’s Instagram: https://www.instagram.com/twenty_five_eight

Erica’s Facebook: https://www.facebook.com/twenty-fiveeightLA

In Case You Missed It:

There are so many incredible past episodes to catch up on! Click the links below to listen to any and all episodes now!

Episode 1: Unmedicated Births & Creating A Successful Organic Beauty Brand with Emily Silverstein

Episode 2: Overcoming Fertility Struggles, Balancing Motherhood, Career & Healthy Living with Heather Lake

Episode 3: Hypobirthing & How To Prepare For A Positive Birth Experience with Siobhan Miller

Episode 4: Home Births. Healthy Family Recipes & Pursuing Your Passions As A Mom with Catherine McCord

Episode 5: A Discussion On Birth Centers, Home Births & Midwifery Care with Hayley Oakes

Episode 6: Birth Stories, Mama + Work Blend & How Reality TV Prepared Her For Motherhood with Desiree Siegfried

Episode 7: Creating Peace In The Midst Of Messy Motherhood with Kathryn from Do It On A Dime

Episode 8: Endometriosis: What It Is, Resources, TTC & Pregnancy with Jeni Hollifield, RDN

Episode 9: What I’ve Learned As A First Time Mom with Megan Roosevelt, RDN

Episode 10: How To Keep The Peace With Toddlers & Kids with Caitlyn Doerksen

Episode 11: Pre & Postnatal Nutrition & Baby Led Weaning with Whitney English, MS, RDN, CPT

Episode 12: Postpartum Anxiety, PPD, Birth Trauma & Breastfeeding with Carley Hall

Episode 13: NICU Mama & Postpartum Support with Jess Baumgardner

Episode 14: IVF Nutrition & Finding Connection Through Infertility with Liz Shaw, RDN

Episode 15: Returning To Work After Having A Baby with Melissa & Brittany

Episode 16: Mom Life With A Child With Special Needs with Annya White-Brown

Episode 17: Anxiety & Depression Support In Pregnancy & Motherhood with Suzannah Neufeld, MFT, C-IAYT, CEDS

Want More?!

Have you joined the Great Job Mama Village? Join the GJM Newsletter here for exclusive content, podcast episode updates and support!

Stay connected on Instagram at @Great.Job.Mama

Loving the podcast? Leave us a review on iTunes! xo

Episode 17: Great Job Mama Podcast | Anxiety and Depression Support In Pregnancy and Motherhood with Suzannah Neufeld

healthygrocerygirl — Mon, 04 Nov 2019 10:16:16 +0000

We are so excited to have Suzannah Neufeld, MFT, C-IAYT, CEDS on the podcast today! Suzannah is a licensed psychotherapist, certified yoga therapist, certified eating disorder specialist, and mom of two who has been dedicated to supporting people coping with eating disorders, body image concerns, and maternal mental health since 2003. She is a co-founder of Rockridge Wellness Center, a counseling and health collective in Oakland, CA, where she has a private practice. Suzannah is the author of Awake at 3 a.m.: Yoga Therapy for Anxiety and Depression in Pregnancy and Early Motherhood. Learn more on her website mentioned below.

Podcast Highlights

– Inspiration for her book, Awake at 3 a.m. and what is yoga therapy

– Difference between PPA, PPD and baby blues and when should women seek help

– Common struggles mom face and advice for their mental health

– Signs and things women can do to be preventative during postpartum season

– Encouragement for moms who are currently in a dark place

Listen Here:

STAY CONNECTED WITH SUZANNAH!

Suzannah’s Website: www.suzannahneufeld.com

Suzannah’s Instagram: https://www.instagram.com/suzannahneufeld

Suzannah’s Facebook: https://www.facebook.com/suzannahtneufeld

In Case You Missed It:

There are so many incredible past episodes to catch up on! Click the links below to listen to any and all episodes now!

Episode 1: Unmedicated Births & Creating A Successful Organic Beauty Brand with Emily Silverstein

Episode 2: Overcoming Fertility Struggles, Balancing Motherhood, Career & Healthy Living with Heather Lake

Episode 3: Hypobirthing & How To Prepare For A Positive Birth Experience with Siobhan Miller

Episode 4: Home Births. Healthy Family Recipes & Pursuing Your Passions As A Mom with Catherine McCord

Episode 5: A Discussion On Birth Centers, Home Births & Midwifery Care with Hayley Oakes

Episode 6: Birth Stories, Mama + Work Blend & How Reality TV Prepared Her For Motherhood with Desiree Siegfried

Episode 7: Creating Peace In The Midst Of Messy Motherhood with Kathryn from Do It On A Dime

Episode 8: Endometriosis: What It Is, Resources, TTC & Pregnancy with Jeni Hollifield, RDN

Episode 9: What I’ve Learned As A First Time Mom with Megan Roosevelt, RDN

Episode 10: How To Keep The Peace With Toddlers & Kids with Caitlyn Doerksen

Episode 11: Pre & Postnatal Nutrition & Baby Led Weaning with Whitney English, MS, RDN, CPT

Episode 12: Postpartum Anxiety, PPD, Birth Trauma & Breastfeeding with Carley Hall

Episode 13: NICU Mama & Postpartum Support with Jess Baumgardner

Episode 14: IVF Nutrition & Finding Connection Through Infertility with Liz Shaw, RDN

Episode 15: Returning To Work After Having A Baby with Melissa & Brittany

Episode 16: Mom Life With A Child With Special Needs with Annya White-Brown

Want More?!

Have you joined the Great Job Mama Village? Join the GJM Newsletter here for exclusive content, podcast episode updates and support!

Stay connected on Instagram at @Great.Job.Mama

Loving the podcast? Leave us a review on iTunes! xo

Episode 14: Great Job Mama Podcast | IVF Nutrition & Finding Connection Through Infertility with Elizabeth Shaw

healthygrocerygirl — Mon, 14 Oct 2019 09:15:15 +0000

We loved chatting with Elizabeth Shaw (Liz) on this episode of the Great Job Mama Podcast! Liz has been a nutritionist for over 10 years, an adjunct professor for over 7 years and is a certified personal trainer. Liz is a best-selling author of the Fertility Foods Cookbook and recently released The Stress-Free IVF Nutrition Guide, with a family friendly healthy Instant Pot book on the way! She’s a nutrition expert and owns a nutrition communications business and maternal health practice in San Diego, California. A guest on local and national television, she discusses the importance of leading your healthiest life through sound, evidenced based nutrition. In addition, Liz is a freelance writer and is frequent quoted as a national nutrition expert in the news for national publications such as Shape.com, Women’s Health, Muscle and Performance, FitPregnancy.com, Parents, and others. Her current position has led her to what she loves most, educating the public about the importance of nutrition and health in daily life through sharing recipes and simple, quick nutrition tips! You’ll find Elizabeth sharing daily over on her popular Instagram feeds (@shawsimpleswaps and @bumps2baby)! She believes all foods can fit in a balanced lifestyle and shares these tips via her blog, Shaw’s Simple Swaps, and in her work as a national spokesperson.

Podcast Highlights

– Infertility journey and getting pregnant with her daughter

– Details on her Stress-Free IVF Nutrition Guide

– Thoughts on mom guilt & how to deal with this issue

– Discussion on survivors guilt and depression that comes with infertility

– Advice for moms in a season of waiting and TTC

Listen Here:

STAY CONNECTED WITH ELIZABETH!

Liz’s Website: www.shawsimpleswaps.com

Liz’s Instagram: https://www.instagram.com/shawsimpleswaps & https://www.instagram.com/bumps2baby/

Liz’s Facebook: https://www.facebook.com/simpleswaps/ & https://www.facebook.com/bumpstobaby1/

Liz’s Twitter: https://twitter.com/shawsimpleswaps

In Case You Missed It:

There are so many incredible past episodes to catch up on! Click the links below to listen to any and all episodes now!

Episode 1: Unmedicated Births & Creating A Successful Organic Beauty Brand with Emily Silverstein

Episode 2: Overcoming Fertility Struggles, Balancing Motherhood, Career & Healthy Living with Heather Lake

Episode 3: Hypobirthing & How To Prepare For A Positive Birth Experience with Siobhan Miller

Episode 4: Home Births. Healthy Family Recipes & Pursuing Your Passions As A Mom with Catherine McCord

Episode 5: A Discussion On Birth Centers, Home Births & Midwifery Care with Hayley Oakes

Episode 6: Birth Stories, Mama + Work Blend & How Reality TV Prepared Her For Motherhood with Desiree Siegfried

Episode 7: Creating Peace In The Midst Of Messy Motherhood with Kathryn from Do It On A Dime

Episode 8: Endometriosis: What It Is, Resources, TTC & Pregnancy with Jeni Hollifield, RDN

Episode 9: What I’ve Learned As A First Time Mom with Megan Roosevelt, RDN

Episode 10: How To Keep The Peace With Toddlers & Kids with Caitlyn Doerksen

Episode 11: Pre & Postnatal Nutrition & Baby Led Weaning with Whitney English, MS, RDN, CPT

Episode 12: Postpartum Anxiety, PPD, Birth Trauma & Breastfeeding with Carley Hall

Episode 13: NICU Mama & Postpartum Support with Jess Baumgardner

Want More?!

Have you joined the Great Job Mama Village? Join the GJM Newsletter here for exclusive content, podcast episode updates and support!

Stay connected on Instagram at @Great.Job.Mama

Loving the podcast? Leave us a review on iTunes! xo

Episode 13: Great Job Mama Podcast | NICU Mama & Postpartum Support with Jess Baumgardner

healthygrocerygirl — Mon, 07 Oct 2019 09:15:41 +0000

We are thrilled to have Jess Baumgardner on the Great Job Mama Podcast this week! Jess is a positivity ambassador, mother of three, creative wizard of real and educational moments. She found her true calling in leading the way to a balanced psyche, healthier body, connecting to women, and guiding them through the wonders and struggles of motherhood.

Podcast Highlights

– Birth with all 3 kids including a different experience with her son

– NICU experience and helpful tips

– Recovery and postpartum experience

– Advice for friends and family on how to support a NICU mama

– Blending motherhood, creativity and work

Listen Here:

STAY CONNECTED WITH JESS!

Jess’s Website: jessbaumgardner.com

Jess’s Instagram: https://www.instagram.com/jessbaumgardner

Jess’s Facebook: https://www.facebook.com/meetjessbaumgardner

In Case You Missed It:

There are so many incredible past episodes to catch up on! Click the links below to listen to any and all episodes now!

Episode 1: Unmedicated Births & Creating A Successful Organic Beauty Brand with Emily Silverstein

Episode 2: Overcoming Fertility Struggles, Balancing Motherhood, Career & Healthy Living with Heather Lake

Episode 3: Hypobirthing & How To Prepare For A Positive Birth Experience with Siobhan Miller

Episode 4: Home Births. Healthy Family Recipes & Pursuing Your Passions As A Mom with Catherine McCord

Episode 5: A Discussion On Birth Centers, Home Births & Midwifery Care with Hayley Oakes

Episode 6: Birth Stories, Mama + Work Blend & How Reality TV Prepared Her For Motherhood with Desiree Siegfried

Episode 7: Creating Peace In The Midst Of Messy Motherhood with Kathryn from Do It On A Dime

Episode 8: Endometriosis: What It Is, Resources, TTC & Pregnancy with Jeni Hollifield, RDN

Episode 9: What I’ve Learned As A First Time Mom with Megan Roosevelt, RDN

Episode 10: How To Keep The Peace With Toddlers & Kids with Caitlyn Doerksen

Episode 11: Pre & Postnatal Nutrition & Baby Led Weaning with Whitney English, MS, RDN, CPT

Episode 12: Postpartum Anxiety, PPD, Birth Trauma & Breastfeeding with Carley Hall

Want More?!

Have you joined the Great Job Mama Village? Join the GJM Newsletter here for exclusive content, podcast episode updates and support!

Stay connected on Instagram at @Great.Job.Mama

Loving the podcast? Leave us a review on iTunes! xo

Episode 12: Great Job Mama Podcast | Postpartum Anxiety, PPD, Birth Trauma & Breastfeeding with Carley Hall

healthygrocerygirl — Mon, 30 Sep 2019 10:14:12 +0000

We are so excited to have Carley Hall on the Great Job Mama Podcast this week! Carley is a mom of two and she never really wanted kids until she met her husband. She was always a career / goal-oriented person and wanted to go to med school since she was really young. Halfway through her undergrad career she realized she didn’t want to continue. Having a pretty extensive medical background – she found herself interested in birth. Carley read BIRTH by Tina Cassidy in college and was “awakened” by the entire birth process. She eventually settled into a career in the legal field and then left this job completely a week before her first child Jaxon was born. Carley went on to start her own business and online shop for moms and babies as a way to be home with her children and also work from home.

Podcast Highlights

– Birth stories and trauma with her son and daughter

– Talking through birth consent and education

– Postpartum depression and anxiety

– Experiences with breastfeeding between both her kids

– Inspiration for start up company

Listen Here:

STAY CONNECTED WITH CARLEY!

Carley’s Website: www.carehaandco.com

Carley’s Instagram: https://www.instagram.com/Carehaandco

Carley’s Facebook: https://www.facebook.com/Baybeeboutiqueonline

In Case You Missed It:

There are so many incredible past episodes to catch up on! Click the links below to listen to any and all episodes now!

Episode 1: Unmedicated Births & Creating A Successful Organic Beauty Brand with Emily Silverstein

Episode 2: Overcoming Fertility Struggles, Balancing Motherhood, Career & Healthy Living with Heather Lake

Episode 3: Hypobirthing & How To Prepare For A Positive Birth Experience with Siobhan Miller

Episode 4: Home Births. Healthy Family Recipes & Pursuing Your Passions As A Mom with Catherine McCord

Episode 5: A Discussion On Birth Centers, Home Births & Midwifery Care with Hayley Oakes

Episode 6: Birth Stories, Mama + Work Blend & How Reality TV Prepared Her For Motherhood with Desiree Siegfried

Episode 7: Creating Peace In The Midst Of Messy Motherhood with Kathryn from Do It On A Dime

Episode 8: Endometriosis: What It Is, Resources, TTC & Pregnancy with Jeni Hollifield, RDN

Episode 9: What I’ve Learned As A First Time Mom with Megan Roosevelt, RDN

Episode 10: How To Keep The Peace With Toddlers & Kids with Caitlyn Doerksen

Episode 11: Pre & Postnatal Nutrition & Baby Led Weaning with Whitney English, MS, RDN, CPT

Want More?!

Have you joined the Great Job Mama Village? Join the GJM Newsletter here for exclusive content, podcast episode updates and support!

Stay connected on Instagram at @Great.Job.Mama

Loving the podcast? Leave us a review on iTunes! xo

Fertility Tips For When Trying To Conceive

healthygrocerygirl — Wed, 25 Sep 2019 10:14:36 +0000

Did you know that 1 in 8 women have a hard time getting pregnant or staying pregnant? If you’re looking for natural ways to boost your fertility, how to increase your chance of conceiving and simple ways to hormone health, today’s blog post is for you!

Infertility is not rare, even though it can feel that way! The reason for infertility is varied and complex and conditions such as PCOS, Endometriosis, Auto-Immune Diseases, diet, lifestyle and more can play a major role. However, there is hope and many women go on to conceive, carry and birth a baby with consistency in their TTC journey – whether it happens naturally or with the help of modern medicine. The content of this article is just the tip of the iceberg. Custom and unique care under the guidance of a doctor, naturopath, fertility specialist, dietitian or combination of all these health care professionals is the best route to ensure your personal health needs are being met. Below are some suggestions to support fertility as you begin or continue your journey.

As someone who personally struggled to get pregnant with our first child, you can watch my Fertility Video Series Here, I understand the emotional, financial and physical toll that infertility can have on your body and relationships. You’re not alone, you’re doing a great job and don’t give up. Trust the timing of your life and know that you will become a mama one day – even if that day is not exactly when or how you planned. Life is full of powerful moments, but you are powerful too and this season of waiting will not be forever.

Fertility Tips:

Reduce Stress

Stress is a part of life, however living with chronic stress can negatively impact our health in a big way. When you’re trying to conceive and especially if it’s taking longer than you hoped for, this can be stressful. Stress can then affect our sleep, desire to exercise, food choices, overall physical wellbeing, ovulation and hormonal disruption which all play a significant role with your body’s ability to get pregnant. There are many ways to combat stress and figuring out what works best for you is so important. Journaling, meditation, exercise, yoga, getting fresh air, staying hydrated, connecting with a friend, unplugging from social media, diffusing essential oils, eating real, whole foods and engaging in an activity that is relaxing such as painting or your favorite hobby are just a few ways to relieve and manage stress. Self care is extremely important to reduce stress. Acupuncture, massage and counseling are also wonderful ways to support your mental, physical and emotional health.

Gut Health

Did you know that gut health directly relates to immune and hormone health? A study done in 2013 showed that when eating a fiber-rich diet enhanced with estrogen, gut health increased compared to a sugar filled diet. The theory is that correct amounts of estrogen along with probiotics can lead to a healthy, happy gut and promote fertility. When our gut health is out of balance, our hormones, immune system, digestive system, and even autoimmune conditions can flare up and be disrupted. Improving gut health is a great place to start regulating your hormones. The first step to healing your gut is changing your diet. A gut healthy diet includes foods that are rich in antioxidants, vitamins and minerals, packed with fiber and low in sugar. In addition, probiotics and probiotic rich foods can support gut health. Some foods that naturally contain prebiotics and probiotics are bananas, oats, quinoa, kimchi, kombucha, sauerkraut, miso, yogurt, asparagus, apples and dark leafy greens. Probiotic supplements are also available at your local health food store. If you are concerned that you may have gut issues, speak with your health care provider or Registered Dietitian to explore your diet, symptoms and health status further.

Low Sugar

In the same way that poor gut health can distribute hormone health, sugar plays a major role in negatively affecting hormones. Excessive sugar can lead to hormonal imbalances and insulin resistance. Insulin issues have been directly correlated to Polycystic Ovarian Syndrome (PCOS), which may significantly effect all reproductive hormones. While hormone health is complicated and can seem very overwhelming, the best place to start with is a blood test. Having your various levels checked will give you a true depiction of what is working well and what is off within your body and then you can work with your healthcare team to create a plan! However, a low sugar diet is beneficial for everyone. You can begin today by cutting back on eating packaged or processed foods which typically contain added sugar. Aim for your natural sugar and starch sources to come from real, whole foods such as fruits, vegetables and grains.

Tracking Cycle

Keeping track of your monthly cycle can help you understand when your body has a higher chance of conception. There are different Fertility Awareness Methods (FAM) that can help you keep track of when your body ovulates, which is when your ovaries release an egg each month. When your body releases an egg, it stays in your fallopian tube for about 24 hours as it waits to be fertilized. Sperm can live anywhere from 48-72 hours. Knowing your ovulation window is so important since your egg only has 24 hours for fertilization. A “normal” cycle is 28 days with ovulation happening around the mid-way point at day 14. However, what is “normal” or textbook is not always what your body may be experiencing. Some women have longer or shorter period or they ovulate early or late. Below are a few ways you can track your body and cycles to know when personally are most fertile.

Temperature Method: This method is where you take your temperature every day right when you wake up and keep track of the temperature on a chart. Although there are some great Apps now that make this easer! Why is this helpful? Your temperature will typically rise to around 97-99 degrees Fahrenheit when ovulating. Overtime as you track you’ll see that your temperature likely stays consistent all month and then there is a rise in temperature when you ovulate. If your temperature is up and down and not consistent, this could indicate an imbalance that is worth looking into! It’s also important to make sure you are truly taking your temperature first thing when you wake up, before you speak or drink anything, are still laying in bed and at the same time every day. If you take your temperature at 5:30am one day and then 9am the next time, the temperature will likely be different simply because of time of day.

Cervical Mucus Method: This FAM method is where you chart your daily discharge. Your body typically produces the most mucus right before ovulation. As you are closer to ovulation your cervical mucus will become more creamy, thick and white.

Keeping track of these bodily changes will help you develop a pattern to know when you are ovulating and most fertile. You usually need to chart for at least 6 months for a correct pattern to develop and the week be most accurate.

Blood Work & Checkups

Our body’s are extremely complex and even correcting small things can make a huge difference. This is why it is important to get a check up and blood work done from your primary care provider. Your blood work should include thyroid levels and hormones since they are key in your fertility. Another test to consider is getting a food allergen test. A food allergy or intolerance can cause an inflammatory response in the body, which can lead to chronic inflammation. Chronic inflammation can cause reproductive conditions such as endometriosis, PCOS, fibroids and cysts, adenomyosis and pelvic inflammatory disease. Discovering what foods trigger inflammation can help you create a diet that works best for you and your body.

Limit Caffeine & Alcohol

Caffeine affects activity in our hypothalamus, pituitary glands and adrenal glands, which all contribute to stress and secreting hormones. Caffeine can stimulate or re-create “stress” and can cause an imbalance of hormones in our body. Some research has also shown that caffeine may alter estrogen levels, which directly impacts our reproductive health. Alcohol can disrupt hormones by impairing the function of the glands that secrete them, including reproductive hormones. Intense chronic drinking can disrupt or cease your menstrual cycle, leading to cycles without ovulation or some extreme causes, early menopause.

Yoga & Acupuncture

Yoga is a great form of exercise and meditation that may be perfect for you to add into your weekly routine. Yoga has been shown to reduce stress, which as mentioned above, can affect our fertility. Specific poses can also increase blood flow to our pelvic cavity, which stimulates hormone producing glands as well as relaxing muscle tension.

Acupuncture uses very small, thin needles on specific points of the body to stimulate blood flow to that area. I have seen many positive personal benefits from acupuncture and as someone who is not a fan of needles, you can’t even feel them! Acupuncture may be helpful for some to circulate blood flow to their reproductive organs, balance hormones and even relieve stress. Research acupuncture in your area to find an acupuncturist with a license and one that provides a safe practice.

Whole, Foods Plant-Powered Diet

There is no “fertility diet” that works for every person. However a predominately plant-based, whole foods diet will be nutrient rich and high in antioxidants. A plant-based diet is one that is rich in vegetables, fruits, nuts, seeds, legumes and whole grains. Some individuals may find success with a gluten-free, dairy-free or vegan diet. While other may benefits from a plant-powered diet that includes quality sources of animal protein in small amounts, this type of diet is commonly referred to as Pegan (Paleo Vegan Diet). The goal is still always whole foods, minimally processed, limited sugar and LOTS of plants. At Healthy Grocery Girl, we are passionate about a diet rich in plant-powered foods along with figuring out what type of diet works best for you! As an HGG Member, we offer a a wide variety of educational nutrition videos and courses, meal plans, community support and much more. To learn more about HGG Membership, click here!

Episode 11: Great Job Mama Podcast | Pre & Postnatal Nutrition & Baby Led Weaning with Whitney English

healthygrocerygirl — Mon, 23 Sep 2019 09:14:12 +0000

We are thrilled to have Whitney English, MS RDN CPT on the Great Job Mama Podcast this week! Whitney is a Registered Dietitian Nutritionist and Certified Personal Trainer. Whitney holds a Master’s Degree in Nutrition, Healthspan, and Longevity from the University of Southern California and a Bachelor’s degree in Broadcast Journalism. Through her website, social media channels, and YouTube channel, she works to dispel nutrition myths and provide the public with evidence-based information and answers to common nutrition questions. Whitney is the co-creator of Plant-Based Juniors (PBJs), a community for parents and educators interested in properly implementing plant-based diets for children. PBJs works to fill the gap in credible pediatric nutrition information for plant-based infants and children. PBJs recently released their first ebook, “First Bites,” which guides parents in guiding their infants through baby-led weaning on a predominantly plant-based diet. Whitney resides in Los Angeles with her husband, son, and furry pup, Mr. Chow.

Podcast Highlights

– Difference between vegan and plant-based and tips to eating plant-based during pregnancy

– Feeding and breastfeeding journey

– Tips to being successful in baby led weaning

– Nutritional benefits of a plant-based lifestyle for the entire family in all different stages

– Examples of meals and snacks for toddlers

Listen Here:

STAY CONNECTED WITH WHITNEY!

Whitney’s Website: whitneyerd.com & plantbasedjuniors.com

Whitney’s Instagram: https://www.instagram.com/whitneyerd & https://www.instagram.com/plantbasedjuniors

Whitney’s Facebook: https://www.facebook.com/WhitneyeRD/ & https://www.facebook.com/plantbasedjuniors/

Whitney’s Twitter: https://twitter.com/whitneyerdn & https://twitter.com/PBJNutrition

Whitney’s YouTube: https://www.youtube.com/WhitneyeRD & https://www.youtube.com/PlantBasedJuniors

Whitney’s Guides:

“The Predominantly Plant-Based Pregnancy Guide” – 175+ pages of evidence-based nutrition information and recipes for a healthy pregnancy, including the “Feeding Your Infant: From Breast to Bottle-Feeding” bonus guide: https://gumroad.com/a/646820979

“First Bites: The Definitive Guide to Baby-Led Weaning for Plant-Based Babies:” https://gumroad.com/a/109950067

Use these codes to get 15% off: “pbjpregnancy” for the pregnancy guide and “pbjwelcome” for First Bites! We hope you love and enjoy these resources!

In Case You Missed It:

There are so many incredible past episodes to catch up on! Click the links below to listen to any and all episodes now!

Episode 1: Unmedicated Births & Creating A Successful Organic Beauty Brand with Emily Silverstein

Episode 2: Overcoming Fertility Struggles, Balancing Motherhood, Career & Healthy Living with Heather Lake

Episode 3: Hypobirthing & How To Prepare For A Positive Birth Experience with Siobhan Miller

Episode 4: Home Births. Healthy Family Recipes & Pursuing Your Passions As A Mom with Catherine McCord

Episode 5: A Discussion On Birth Centers, Home Births & Midwifery Care with Hayley Oakes

Episode 6: Birth Stories, Mama + Work Blend & How Reality TV Prepared Her For Motherhood with Desiree Siegfried

Episode 7: Creating Peace In The Midst Of Messy Motherhood with Kathryn from Do It On A Dime

Episode 8: Endometriosis: What It Is, Resources, TTC & Pregnancy with Jeni Hollifield, RDN

Episode 9: What I’ve Learned As A First Time Mom with Megan Roosevelt, RDN

Episode 10: How To Keep The Peace With Toddlers & Kids with Caitlyn Doerksen

Want More?!

Have you joined the Great Job Mama Village? Join the GJM Newsletter here for exclusive content, podcast episode updates and support!

Stay connected on Instagram at @Great.Job.Mama

Loving the podcast? Leave us a review on iTunes! xo