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13 Oct 9 Natural Menstrual Cramp Remedies That Will Totally Change Your Life…Period!

natural remedies for menstrual crampsIt’s that time of the month again. You’re plagued with monster menstrual cramps that just won’t let up. But instead of cracking out on Midol for a little relief, have you ever considered some natural menstrual cramp remedies?

Read the rest of Carina’s article about the relationship between food and cramps over at Organic Authority

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06 Oct New Babies! (…again)

New BabyHere at Holistic Wellness, our primary goal is to help women achieve optimal health during the childbearing years. Much of that revolves around helping women conceive who may have struggled with their fertility in the past, or who needed to improve their own health before having a child.

We are delighted that this past week – once again – two of our clients announced pregnancies, and another client delivered a happy, healthy baby! Nothing gives us more joy than these announcements, so we wanted to spread the word and share our happiness for these women!

At Holistic Wellness, we take pride in our whole-person naturopathic approach to help women heal themselves – so that they can prepare to have healthy children. Each time we hear news like this, it just deepens our desire to continue this work!

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20 Sep Meal Planning

Optimal nutrition is a foundation of good health. We provide highly tailored in-office Nutritional Counseling Visits, in-home Pantry Clean Outs, and Guided Grocery Shopping Visits that empower women to actualize eating habits in their daily lives and feel healthy and energized. We also offer Meal Planning Packages that include individualized meal plans, grocery lists, and recipes to help you implement nutritional changes at home.

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17 Sep Uterine Fibroids and Nutrition

Uterine fibroids are noncancerous growths on the uterus that are common in women during their 40’s and 50’s. There are various risk factors for developing these fibroids, including age, family history, ethnicity, obesity, and diet. Fibroids can cause unwanted symptoms, such as heavy bleeding, abdominal distension, frequent urination, pain during sex, infertility, and pregnancy complications. So, it is in your best interest to reduce your risk! Though you cannot change your age, family history, and ethnicity, you do have the power to eliminate obesity and poor diet as risk factors.

  • certain types of meat intake are linked to fibroids
  • hormonal imbalances can contribute to fibroids, and diet can play a role in such imbalances
  • some foods are protective against fibroids
  • nutrients such as calcium and Vitamin D may be protective against uterine fibroids
  • the glycemic index and what foods you consume may say something about your risk for uterine fibroids


Altering your diet to include foods that are protective and minimize foods that are harmful for uterine fibroids – especially if you are a woman in your 40’s and 50’s – is a good way to reduce your risk for developing these growths. (This may be even more important if you already have a family history of fibroids.)

Carina Parikh, MScN, MSiMR is the nutritionist at Holistic Wellness. She holds a Master of Science in Nutrition and a Master of Science in Integrative Medicine Research. She offers in-office nutritional counseling visits, meal planning packages, grocery store visits, and pantry clean outs, all of which target different areas of your nutrition to help you implement dietary changes that can help you reach optimal health. 

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14 Sep 15-Minute Workouts for Pregnancy

exercise

At Holistic Wellness, we believe that healthy women are the hub of a healthier world, and as healthy women, we bring forth healthier and happier generations. Dr. Kate Naumes, ND, is a naturopathic doctor specializing in women’s health and wellness. Carina Parikh, MScN, is a holistic nutritionist.

Optimizing your health during pregnancy is critical for the long-term health of both you and your baby. Ensuring adequate sleep, stress management, proper nutrition, and a consistent exercise routine are all ways for you to maintain optimal health throughout the course of your pregnancy. Sometimes, it can be difficult to know what exercises are safe during pregnancy and how to properly scale movements. The American College of Obstetrics & Gynecology (ACOG) recommends starting with as little as 5 minutes per day of exercise and working your way up to 30 minutes as you feel comfortable. The guidelines suggest avoiding performing exercises on your back after the first trimester, avoiding exercise in hot or humid weather, and drinking plenty of water. Avoid exercises that require jumping, jarring motions, or quick changes in direction; your joints are more fragile during pregnancy and therefore more prone to injury. Keep in mind, even walking for 15 minutes a day in fresh air can provide benefits to your mind and body during pregnancy. You could start each of the workouts listed below with a short walk as a warmup. Lastly, we recommend emphasizing proper nutrition during the course of your pregnancy, which will help the workouts listed below be as effective as possible for your health and the health of your baby.

We offer nutritional consults, pantry clean-outs, grocery visits, and meal planning services for women who are pregnant or trying to conceive. Find us at our website, through twitter, or on our instagram. Below are a few 15 minute workouts that can be completed at home to help you achieve optimal health during your pregnancy journey. Enjoy!

 

Workout 1 (any trimester)

3 rounds:

minute 1: air squats (https://www.youtube.com/watch?v=VBaciLLbfPE)

minute 2: 30 second plank hold (https://www.youtube.com/watch?v=16qYFJebkgI)

minute 3: bird dogs (https://www.youtube.com/watch?v=O9_Mi13IiSg)

minute 4: alternating lunges (https://www.youtube.com/watch?v=GZx4a8ECiUw)

minute 5: rest

 

Workout 2 (any trimester)

minutes 0-4: 30 seconds on, 30 seconds off – plank (https://www.youtube.com/watch?v=16qYFJebkgI)

minutes 5-9: 30 seconds on, 30 seconds off – air squats (https://www.youtube.com/watch?v=VBaciLLbfPE)

minutes 10-14: 30 seconds on, 30 seconds off – TRX bicep curls (https://www.youtube.com/watch?v=132wPaNw6BI)

 

Workout 3 (any trimester)

3 sets of 10: calf raises (https://www.youtube.com/watch?v=4uPCKQqUWTM)

3 sets of 10: lateral lunges (https://www.youtube.com/watch?v=I1kNPaGeGLQ)

3 sets of 10: tricep dips (https://www.youtube.com/watch?v=cPQQWVX4TUQ)

3 sets of 10: TRX bicep curls (https://www.youtube.com/watch?v=132wPaNw6BI)

 

Workout 4 (mainly 1st trimester) – core focus

4 rounds:

minute 1: 45 second side plank (L) (https://www.youtube.com/watch?v=uIXUte3osiE)

minute 2: 45 second side plank (R)

minute 3: 45 second plank

minute 4: rest

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