02: Strength & Community in Pre- and Post-Natal Yoga

09: New Year Reset

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.

08: Managing the Holiday Season

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.

07: It Takes a Village- Functional Medicine

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.

06: Staying Healthy This Cold and Flu Season

Like clockwork, every autumn the calls start rolling in: Is this allergies or the flu or a cold?

While fall and winter are typically “cold and flu season,” it doesn’t happen just because the weather is turning… it might be your nervous system crashing the party!

Be honest - how do you feel about the holiday season coming up?

Does it make you feel joyful, relaxed, and happy? Or - much more likely - like a “stressball”?

This fall, fight cold and flu season with a strong nervous system!

Your Immune System and Nervous System

Especially during this season, it’s important to balance the two main parts of your autonomic nervous system:

• Rest and digest (parasympathetic nervous system)

• Fight or flight (sympathetic nervous system)

Your fight or flight gets triggered with all kinds of modern stressors, including sudden noises, email alerts, phone dings, etc. When these stressors happen, your body produces a hormone reaction that disrupts your sleep, digestive system, reproductive system, and immune system. Meaning, your body is fighting everything except the external cold and flu bugs.

Shifting Into a Peaceful Holiday Season

Ready to have a holiday season full of ease and grace? Dr. Elyssa has three easy, accessible tips for you!

• Tip 1: Box breathing. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts, inhale for 4 counts… Repeat for a few rounds.

• Tip 2: Turn off your notifications. Turn your phone on silent so you don’t get constant “ding” anxiety, and consider setting specific times to check your phone or email.

• Tip 3: Be mindful of inflammation activators. Inflammation increases stress response and calls your immune system to fight the inflammation, distracting it from outside invaders like colds and flus. To support anti-inflammation in your system:

• Watch out for extra sugar, rich/heavy foods, and alcohol

• Drink more water, especially when you get sugar cravings

• Eat something that helps you feel healthy before going to holiday gatherings

• Take snacks for the road!

Let us know how these tips work for you this holiday season, or if you have any to add!

In this episode you’ll hear about:

• Why fall becomes cold and flu season

• What’s really happening each autumn that causes those colds and flus

• Balancing holiday season stress

• How your nervous system and immune system work together

• Ease and grace this holiday season

• Dr. Elyssa’s three tips for a healthy nervous system and strong immune system

Resources in this Episode:

• Pain-Free Pregnancy registration

• Body & Balance website

• Learn more about Dynamic Body Balancing

• DBB Website

Learn:

• Episode 4: All About Dynamic Body Balancing

• Episode 5: It Takes a Village - Doulas

• The Benefits of Bone Broth

• Healthy Holiday Eating

• Stress Free Home for the Holidays

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.

05: It Takes a Village: Doulas

Ever wonder what a birth doula does?

Doulas can serve many roles in the pregnancy, birth, and postnatal journey. This can include:

• Being a caretaker

• Serving as your advocate in a medical setting

• Keeping you company / being the antidote to isolation in pregnancy and childbirth

• Normalizing your experience

• Helping you feel supported every step of the way

It truly takes a village to support the pregnancy and birth process, as this week’s Trimester Bubble guest, Jennie Bingham, reminded us. She is a birth and postpartum doula and massage therapist based here in the “bubble” in Boulder, CO.

Birth doulas also help support a continuity of care, as you may or may not have the same medical team throughout your pregnancy and birth. They can adapt to your needs and play whatever role is needed, including being hands-on support during your delivery.

Bodywork is another crucial care practice for pregnancy. Between chiropractic care and massage, you can find relief from common pregnancy complaints like:

• Leg cramps

• Hip pain

• Anxiety and stress

• Neck and shoulder pain

• Mid and low back pain

Plus, receiving bodywork during pregnancy (by a qualified practitioner) can help you build body awareness for a more easeful pregnancy (posture, functional movement) and labor.

In this episode you’ll hear about:

• What a doula is

• What a doula does

• The benefit of having a doula

• Prenatal vs regular massage

• The benefits of bodywork during pregnancy

• What a certified prenatal bodyworker is

• Sidelying vs belly-down massage

• Jennie’s favorite benefit of massage

• How to create ease in pregnancy

• Massage doula training with Jennie

Resources in this Episode:

• Pain-Free Pregnancy registration

• Body & Balance website

• Learn more about Dynamic Body Balancing

• DBB Website

• Nourishing Bodywork Website

Learn:

• Episode 3: Pregnancy 101: Back to Basics

• Breastfeeding and Chiropractic

• Amazing Benefits of Chiropractic Care for Babies

• The Six Signs of Subluxation During Pregnancy

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.