Ensuring proper nutrition during pregnancy is paramount for the health and development of both the expectant mother and the growing baby. Highlighting the principles of the Weston A. Price Foundation, the focus is placed on consuming nutrient-dense foods that are rich in vitamins, minerals, and essential nutrients crucial for the baby's growth, particularly brain and eye development. Foods emphasized include organ meats, eggs, fish, and dairy products from pasture-raised animals, known for their high levels of vitamin A, vitamin D, and omega-3 fatty acids.
The approach also advocates for the avoidance of processed and refined foods, encouraging pregnant women to consume whole, unprocessed foods. This ensures an intake of a wide array of nutrients from fresh fruits, vegetables, whole grains, nuts, and seeds. Alongside this, the inclusion of traditional fats like butter, ghee, coconut oil, and olive oil in the diet plays a critical role in supporting both the baby's and the mother's health, aiding in the development of the nervous system and hormone production.
Another pillar of the Weston A. Price Foundation's nutritional philosophy is the concept of nutrient synergy - the idea that the body benefits most from a varied diet that enables the optimal absorption and utilization of nutrients. For pregnant women, this includes ensuring a diet that not only focuses on individual nutrient-dense foods but also on their combined effect on overall health. This holistic approach to nutrition during pregnancy, underscored by a lifestyle that includes staying hydrated, regular exercise, and stress management, offers a comprehensive guide to supporting a healthy pregnancy journey.
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Massage and Bodywork isn't only for relaxation.
"Massage therapy has been demonstrated to be effective during pregnancy. Women who received massage therapy reported decreased depression, anxiety, and leg and back pain. Cortisol levels decreased and, in turn, excessive fetal activity decreased, and the rate of prematurity was lower in the massage group. In a study of labor pain, women who received massage therapy experienced significantly less pain, and their labors were on average 3 h shorter with less need for medication. An underlying mechanism we have been exploring is that these effects are mediated by increased vagal activity. This likely occurs by the stimulation of pressure receptors that are innervated by vagal afferent fibers, which ultimately project to the limbic system, including hypothalamic structures involved in autonomic nervous system regulation and cortisol secretion."
In addition to reports of decreased anxiety, depression, reduced pain, and shorter labor with less need for medication, massage can help bring much needed balance and harmony to a growing pregnant body.
The pregnant body craves balance. The soft tissues sometimes need to be released and restored in order to facilitate a better birth outcome. Fascia is a dynamic covering that links the entire body together. When we apply a gentle pressure, it can remind the body to release and shift into balance. This can release or reduce tension or discomfort and it can also allows for more space for baby to get into an optimal position for birth.
Utilizing various massage techniques, stretching, and body positions allows us to gain more mobility and gives us space to breathe, gives baby space to move, and allows for a better birth outcome. Everyone needs massage and bodywork.
Massage and bodywork can be received at any stage of pregnancy. A well trained pregnancy massage therapist will make adjustments for the growing pregnant body and know about any contraindications. Not every certified pregnancy massage therapist is trained in the same modalities or comfortable with massaging in all stages of pregnancy.
My personal and professional experience and education gives me confidence. My ability to listen, truly listen, to both verbal cues and body language gives me the wisdom to facilitate balance and healing.
I recommend to get a massage at all stages of pregnancy. We can discuss your body alignment, holding patterns, and breathing techniques so you can be proactive in reducing risks of imbalances that lead to complications. As your body expands to accommodate a growing baby, massage can help alleviate discomforts and growing pains. Once you're at full term, we can gently palpate pressure points and apply stretching and positioning techniques that prepare the body for labor. Massage and bodywork during labor has also proved to be beneficial in encouraging labor to progress efficiently.
Interested in booking a session with me? Follow this link to learn more and schedule a massage session with me. I'd love to see you.
How do you challenge motherhood?
Do you feel stuck in a rut? Tired of the constant repetition of cooking, cleaning, laundry, chasing the kids, wiping butts, bathing the kids, running errands with the kids, and the never ending and daunting tasks on your ‘To Do’ list? Feeling overwhelmed and moody? This, as it seems, is motherhood.
When did motherhood become such a chore? Why is there a struggle to create a happy and healthy home for your family and when did the squeals of laughter and soft pitter patter of feet on the floor begin to annoy and frustrate you? Are you ready to be light hearted again? To dance and sing and laugh naturally? Want to genuinely smile and love life again?
I challenge you to ‘Challenge Motherhood’. Find out who you have become and how you can improve. Think about what you want to revamp – your mood, mindset, energy? There is always something to learn and something to cultivate. Motherhood lends to a life set on replay, if allowed. But take the time to set goals and create challenges for specific things in your life, and you’ll find that you can break up the monotony. You can learn and grow and have fun again.
Finding Joy
I recently decided that I needed an attitude adjustment. Life has been hard and it became difficult for me to find joy in the little things because I was always so stressed about what wasn’t getting done. I wasn’t able to truly laugh and have fun with my family because I allowed my mind to wander to more stressful things.
I’m training for a 5k road race in November. On my training runs, I’m able to clear my head. After each run, I feel a sense of joy and accomplishment because I’m one step closer to my goal. It makes me a happier person when I set realistic expectations of myself and make a little bit of progress day by day. This is why I create my ‘To Do’ lists, however, I tend to stare at those lists and obsess over crossing out each item. Whatever doesn’t get crossed out gets put on the list for the next day until I, hopefully, can accomplish it and cross it out. It brings me great joy to put a line through my daily chore. Except, lately, my ‘To Do’ list hasn’t been bringing me joy.
Challenge Accepted
Challenge Motherhood. Because motherhood is so much more than cooking and cleaning and playing chauffeur. Motherhood is laughter and love. It’s the season to make memories to treasure for a lifetime. Motherhood is inspiring awe and wonder and cherishing the little things.
- Take the time today and every day to recognize that you are enough. You are not defined by your ‘To Do’ list or how clean your house is. The kids won’t always make those messes and the clothes will always need to be washed.
- Now is the time to step outside and explore with the kids. Learn something new about them and in return, you’ll learn something new about yourself.
- Schedule time in your day to dance. Dancing and singing allows you to express yourself. Have a dance party with the kids before breakfast or when you start to feel stressed.
Share with others how you Challenge Motherhood. Keep yourself accountable by adding your goals and new habits into your daily planner. Share on social media using #challengemotherhood to inspire other mothers.
