The Trimester Bubble

著者： Dr. Elyssa Wright
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  • Dr. Elyssa Wright is focused on helping moms live a more holistic lifestyle. Whether you are trying to conceive, newly pregnant, or a seasoned mama with littles already running around, Dr. Elyssa will be bringing you insightful “hacks” to help keep you and your family healthy and happy. Each week we will be answering your burning questions about fertility, pregnancy, healthy kids, and holistic family living.
    Dr. Elyssa Wright
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あらすじ・解説

Dr. Elyssa Wright is focused on helping moms live a more holistic lifestyle. Whether you are trying to conceive, newly pregnant, or a seasoned mama with littles already running around, Dr. Elyssa will be bringing you insightful “hacks” to help keep you and your family healthy and happy. Each week we will be answering your burning questions about fertility, pregnancy, healthy kids, and holistic family living.
Dr. Elyssa Wright
代替医療・補完医療 衛生・健康的な生活
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  • 09: New Year Reset

    09: New Year Reset
    2024/01/09

    It’s never too late to make great changes! 

    On this episode of The Trimester Bubble, Dr. Katherine talks about her “back to basics” tips for the new year. Start small, make commitments you can stick to, and before you know it, you’ll be on your way to a year full of great sleep, balanced meals, and attainable exercise. 

    Sleep

    We often see patients in our office who are feeling the aches and pains of a poor night’s sleep. Set yourself up for success by:

    • Turning off electronics an hour before bed

    • Stop snacking a couple hours before bed

    • Take a hot shower or bath in the evening

    • Clear your bedroom from extra distractions

    Diet and Nutrition

    Rather than focusing on taking food away from your plate, focus on the ratio of food on your plate. Aim for:

    • Fruit and/or veggies on half your plate

    • Whole grains on a quarter of your plate

    • Protein on a quarter of your plate

    Steer clear of fried and processed foods as much as possible, and try out prepping your meals for the week on Sunday or Monday to make healthy weekday meals easier. 

    Exercise

    Move your body every day! If structured exercise sounds inaccessible, try out:

    • Walking for 20 minutes a day

    • Taking a weight lifting class at your local gym

    • Playing pickleball with friends

    • Gardening

    • Try a yoga for beginners class

    In this episode you’ll hear about:

    • What sleep does for your mind and body

    • Meal prepping

    • Balanced portions

    • How much water to drink each day

    • The two main types of exercise

    • Weekly exercise goals (and how to make it super accessible)

    • What exercise does for your mind and body

    Resources in this Episode:

    • Pain-Free Pregnancy registration

    • Body & Balance website

    Learn:

    • Episode 8: Managing the Holiday Season

    • Episode 7: It Takes a Village - Functional Medicine

    • Decreasing Dairy

    • A Good Nights Sleep

    • Meal Planning for Wellness

    Connect:

    • Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!

    • Body & Balance: New patients start here

    • About Dr Elyssa and Dr Katherine

    • Connect with Body & Balance on Instagram

    • Connect with Body & Balance on Facebook

    • Enjoying the podcast? Be sure to subscribe and leave a review!

    Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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    12 分
  • 08: Managing the Holiday Season

    08: Managing the Holiday Season
    2023/11/21
    The holiday season can bring up a lot of emotions around self, family, events, food, and more. This week on the Trimester Bubble, we chatted with Jessica Van Antwerp for a better understanding of stress and learned some helpful, practical ways to tackle stress this season! Why is Stress Management Important? Stress levels are a key indicator of overall health (as well as nutrition and movement). It’s a contributing factor to all major diseases and changes your body’s processes when heightened. Finding ways to manage the stress of everyday life and the added stressors of life events and holidays can support your longterm disease prevention, help you absorb vitamins and minerals better, and support your body’s innate healing process. Stress Management Ideas Stress management can include anything that helps you breathe and slow down. This might look like: Getting a massage Take three mindful breaths Meditating Practice qigong Go for a walk in nature Spend time in a steam room Paint Dance Sip tea (without your phone around) Put your bare feet in the grass, sand, or water Self Care While “self care” can feel like a buzzword, it can be pretty simple and very helpful. During the relentless pace of the holiday season, your stress management practices will make great self care practices.  There’s no one-size-fits-all approach to self care, but we’ve put together some ideas to get you started on your self care path: Take time for yourself, even if it’s a couple minutes a day Connect with yourself through meditation and/or movement Grounding (learn more in the podcast!) Eat nutritious meals Get a good nights sleep In this episode you’ll hear about: The common stressors and feelings that come up around the holidays like keeping your center around family and managing travel anxiety Understanding “grounding” and how to do it! Qigong as moving meditation for health Pillars of health: nutrition, movement, relaxation How our fight or flight response impacts our physical bodies and how to deal with daily stress Qigong as a way to connect with your growing baby and yourself What is self care really? The importance of managing your stress and the detrimental effects of unmanaged stress Taking control of your own health Resources in this Episode: Pain-Free Pregnancy registration Body & Balance website Jessica’s Website for wellness coaching Jessica’s Website for Retreats Intro to Chigong online course: Use discount code “alottalove” for $100 off! Learn: Episode 6: Staying Healthy This Cold and Flu Season Episode 7: It Takes a Village - Functional Medicine Healthy Holiday Eating Stress Free Home for the Holidays A Good Nights Sleep Connect: Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here! Body & Balance: New patients start here About Dr Elyssa and Dr Katherine Connect with Body & Balance on Instagram Connect with Body & Balance on Facebook Connect with Jessica on Instagram @integral.travel Connect with Jessica on Facebook: integral.travel and jessicalynbodywork Enjoying the podcast? Be sure to subscribe and leave a review! Disclaimer This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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    35 分
  • 07: It Takes a Village- Functional Medicine

    07: It Takes a Village- Functional Medicine
    2023/11/07
    The pregnancy journey brings up so many new questions, like: When is the best time to start thinking about nutrition in the pregnancy journey? How do I know my prenatal vitamin is working? Who do I need supporting me in the pre-conception phase? On The Trimester Bubble, we’re happy to share some of the incredible experts and resources we have access to in Boulder, Colorado, so you can benefit from them wherever you are! This week, Dr. Elyssa and Dr. Katherine sat down with Dr. Margo Gasta to discuss her work as a functional medicine dietitian and certified classical homeopath working with women on the path of pregnancy. We chatted about some of those common questions to help bring you some guidance along your journey! When to Start Thinking About Nutrition If you’re planning to get pregnant, it’s great to start thinking about nutrition now! Dr. Margo recommends getting labs done as a baseline and reviewing the results with your functional medicine practitioner.  Creating Good Habits Pre-Pregnancy Trimester 1 can bring a whole slew of physical and emotional shifts that make creating new habits even more difficult. So if you’re planning to get pregnant, consider taking a look at these areas to set yourself up well: Healthy eating Optimized digestion Meal planning Remove environmental chemicals Manage stress levels Dr. Margo Gasta is a functional medicine dietitian and a certified classical homeopath. She has been practicing for 34 years, working with gastro-intestinal issues, chronic pelvic pain, autoimmune disease, chronic fatigue, ADHD, anxiety, and depression.  In this episode you’ll hear about: Dr Margo Gasta’s work as a functional medicine dietitian and certified classical homeopath When to start thinking about preconception nutrition Common underlying conditions in women preconception The importance of B vitamins and iron Getting nutrition through food vs supplements Digestion, constipation, and IBS pre-pregnancy Being aware of environmental chemicals Getting enough calories for breastfeeding Postpartum care: nutrition, depression, sleep Getting help after a hard birth Addressing chronic pelvic pain Advocating for yourself after giving birth - build a team Resources in this Episode: Pain-Free Pregnancy registration Body & Balance website Learn more about Dynamic Body Balancing DBB Website Dr. Margo’s website Book: Slow Death by Rubber Duck: The Secret Danger of Everyday Things Learn: Episode 3: Pregnancy 101 Episode 5: It Takes a Village - Doulas Microplastics in the Food We Eat The Benefits of Bone Broth Real Advice for Prenatal and Pregnancy Nutritional Care Connect: Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here! Body & Balance: New patients start here About Dr Elyssa and Dr Katherine Connect with Body & Balance on Instagram Connect with Body & Balance on Facebook Connect with Dr. Margo on Instagram Connect with Dr. Margo on Facebook Enjoying the podcast? Be sure to subscribe and leave a review! Disclaimer This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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    30 分

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