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Massage for Maternal Wellness with Sally Hayes

Massage for Maternal Wellness with Sally Hayes, CMT

Sally Hayes, CMT of Women in Self Healing (WISH)

 

Please introduce yourself (give us a brief bio about your education, training, practice, and any areas of specialization).

My name is Sally, and I have been a massage therapist for over two decades! My background is in Women’s Studies at the University of Georgia, which informs my focus and specialty at WISH: providing maternal wellness massage, which assists in better pregnancy and postpartum care to all bodies.

I trained in Clinical Sports Massage at the Atlanta School of Massage; Mercier Therapy with Dr. Jennifer Mercier; Fertility Massage with Hethir Rodriguez; Yoga Teacher Training with Lilah Schwartz, Kali Durga, and Kelly Wood; and Sound Healing school at the Institute of Sound and Consciousness.

I founded WISH to provide evidence-based bodywork from preconception through postpartum.

How did you become interested in working with fertility/maternal wellness clients, and what do you love most about it?

The most exciting part of working with people through the perinatal period is that you get to go along on the journey with your client. It’s so great to watch how the body changes during this process and how massage therapy can help alleviate anxiety through this time.

 

What piece of advice would you give your 16-year-old self (or other 16-year-olds) based on what you have learned (about life, fertility, or wellness)?

Drink Red Raspberry Leaf tea every day!

 

What do you do to feed your soul/joy?

Read and get into nature. Nothing makes me happier than a good book 😉

 

Do you have any other practitioner(s) you love who we should interview/get to know?

Abbe Feder, InCircle Fertility

 

Website: womeninselfhealing.com

Contact phone: 424.279.8867

Social media handles: instagram.com/womeninselfhealing

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Acupuncture for Fertility with Ashley Smith

Acupuncture for Fertility with Ashley Smith

Ashley Smith, L.Ac of Elemental Wellness Acupuncture

 

Please introduce yourself (give us a brief bio about your education, training, practice, and any areas of specialization).

Hello! I experienced the profound impact of Chinese Medicine after being diagnosed with a rare kidney disease. This experience inspired me to change the trajectory of my life. I left my corporate career to study and share this powerful medicine and now, years later, I am still in awe of this practice. Before pursuing this path, I received a Bachelor of Science from The University of Texas at Austin. I went on to graduate Summa Cum Laude with a Masters in Traditional Oriental Medicine from Emperor’s College in Santa Monica. There, I had the privilege of treating hundreds of patients in the community clinic, while training under world-renowned practitioners. I am currently pursuing a doctorate of acupuncture and oriental medicine (DAOM) with a focus on women’s health and reproductive medicine at Yo San University in Los Angeles. My areas of specialization include reproductive health at all stages of life, from fertility to menopause, as well as stress conditions, mental health (all ages), and pain.

 

How did you become interested in working with fertility/maternal wellness clients and what do you love most about it?

I became interested in this specialty after my own experiences trying to get pregnant, finally getting pregnant naturally with twins, struggling through a challenging postpartum phase, and all the ups and downs of early motherhood. I have leaned into Chinese Medicine for all of it and it has been such a powerful healing resource every step of the way. I know it can help so many other women too as they navigate challenges around fertility and motherhood.

 

What piece of advice would you give your 16-year-old self (or other 16-year-olds) based on what you have learned (about life, fertility, or wellness)?

Get to know your body and learn to love yourself! Become best friend’s with you. Pay attention to your body’s messages and learn to work with them. I think so many young people fight against their physical form and their body’s cycles. Even hating their body at times. You have to make peace with your body, love yourself, and recognize what a beautifully complex system you are. You have all the power to grow and heal, you just have to learn how to work with your body and approach physical challenges from a place of nurturing and love rather than self-loathing or hate. There is a lot of psychology around this and the idea of your body holding chronic pain or excess fat as a self-defense mechanism.

 

Do you have a favorite book or other fertility resources you would like to share?

I found Dr. Randine Lewis’ The Infertility Cure to be incredibly helpful when I was trying to get pregnant. It is filled with great explanations and supplement and dietary suggestions.

 

Do you have a favorite “clean” beauty or household product you love and would recommend?

I love Osea body butter and body oil. They are absolutely decadent products that make me feel like I’m having a spa moment whenever I use them.

 

What are you grateful for this week?

My kids and my husband. They always ground me in what is really important, no matter how crazy the rest of life gets. Also, feeling grateful for cooler weather this week – finally!

 

What do you do to feed your soul/joy?

I love cooking, hiking, and spending time with my family in our backyard – working in the garden, playing, and relaxing. Travel is also one of my favorite things when I can get it in.

 

Do you have any other practitioner(s) you love who we should interview/get to know?

My business partner, Anna Galle, L.Ac.

 

Website: www.elementalwellnssacupuncture.com

Contact phone: 512-799-9753

Email: elementalwellnessacupuncture@gmail.com

Social media handles: @elementalwellnessacupuncture

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Non-toxic Food Storage

Non-toxic Food Storage

As someone who has many food challenges due to celiac and other food intolerances, I have pretty much always had to take my own food to go. Does this require some extra time and effort – sure, but this way I know everything I am putting into my body, which is super important to me. And this equation includes non-toxic food storage when I’m on the run.

 

As we have come to learn more about environmental toxins, it’s also now important to consider what non-toxic food storage containers you’re using to take your food and beverages with you (or what to-go containers you are being given at your favorite restaurant or coffee shop). And these days, we actually have several different options!

Initially, when I moved away from storing and heating things in “Tupperware” many years ago, the main option was glass. I still love using glass containers at home to store many things, but glass can sometimes be a little heavy to tote around and there is a risk of breakage unless you find options with silicone or other coverings. Thankfully there are now lighter non-toxic food storage options, such as silicone!

 

Silicone storage containers have the flexibility to go from the freezer to the fridge to the oven with ease. Aside: please try not to use a microwave in general if you can to preserve the health of your food!

Silicone also naturally has “non-stick” properties and washes up easily. Recently I came across these silicone storage containers when I was looking for something to store the paleo, non-dairy ice cream I have been making from scratch with my new compressor ice cream maker which I LOVE (and if you decide you’d like to make your own too, please look for a non-toxic one with a stainless steel bowl and NOT aluminum). As an added bonus, these silicone containers are collapsible so they take up less room in my cupboards when not in use.

 

At home, I’ve also become a big fan of bamboo dinnerware and use these, especially with my grandkids. The different colors let you mix and match or color-coordinate your plates, bowls, and snack bowls for each child. They also have divided plates for toddlers. Finally, they also make full-serving single sets. While we’ve had a few pieces break here and there (if they were dropped), overall they have held up very well to the rigors of energetic kiddos.

 

For beverages, I typically use stainless steel containers, such as Hydroflask which keep your liquids hot or cold for many hours. Many coffee/tea shops and juice bars will also let you bring your own reusable containers nowadays, which is great.

 

So if you’re on the hunt for some new portable (or home) non-toxic food storage containers for yourself (or a holiday gift for someone you love), look for old-school reliable choices such as glass, stainless steel, and wood, or some of the newer options such as silicone and bamboo!

 *Please note that we have not been given any free products, services, or anything else by these companies in exchange for mentioning them on our site. However, should you choose to purchase any of these products by way of these specific links, we would receive an affiliate commission. 

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Is it safe to practice yoga while on Follicle Stimulating Drugs?

If you are approaching or in the midst of fertility treatment, you may have heard horror stories about follicle-stimulating drugs (FSD). And this may make you feel apprehensive to practice fertility yoga during this time.

In this post, we are going to answer the question: Is it safe to practice yoga while on follicle-stimulating drugs?

Everyone reacts a bit differently to any drugs, including FSDs.
Some people metabolize drugs more quickly (“ultra-rapid processors), some in a more balanced “typical” way, while others are slow processors and more likely to get “toxic” at “normal” doses (ultra-sensitive processors). So, first and foremost, it is important to pay attention and honor your body’s needs in its current state.

One of the biggest concerns, when one is on FSDs, is a condition called ovarian torsion (when the ovary twists upon itself). It is one complication of OHSS (Ovarian Hyperstimulation Syndrome) which may also cause symptoms such as blood clots, fluid build-up in the abdomen, breathing problems, and in severe cases, death.

Follicle Stims and Yoga
Since FSDs enlarge the follicles and all other surrounding organs, we recommend, from a fertility yoga perspective, that you avoid any twisting poses while on FSDs and in the short time thereafter — until you feel like the drugs have cleared the body and feel more normal (no bloating/fullness, etc.).

Otherwise, you may notice that certain yoga positions may just feel uncomfortable (e.g., Forward Fold, Child’s pose). But here’s the good news: this is a comfort issue and not a safety issue! In our #fertilityyoga practices, we give you specific instructions as to how to modify, as needed.

Movement is Important
One thing we want to impress upon you is: don’t be afraid to move! To move intelligently and mindfully is actually very beneficial during this time, for both the mind and body. This is also a wonderful opportunity to practice getting quiet and listening to your deep voice of intuition in regards to what type(s) of movements and practices feel right for you at this time.

Be gentle with yourself and acknowledge (with gratitude) what your body has been through up until this point and what it is capable of creating.

Visualization Practice
Visualization is a powerful tool to use during the process leading up to egg retrieval. We offer guided meditations and visualizations in our Soulful Conceptions™ Membership Immersion Home Study Program that will help support you during this time, and beyond!

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A Different Perspective on New Year’s Resolutions

As we rang in the New Year for 2022, we declared, “No More Resolutions!”
It’s that time of year when the collective talks about resolutions. Instead, we are offering a slightly different perspective on New Year’s Resolutions. And a tip on how to actually create lasting change.

Why Resolutions Often “Fail.”
In the next couple of paragraphs, we will discuss why resolutions often fail. Additionally, we will also give an example of steps you can engage to move towards a goal.

First, think about any resolutions you made this year or ones you created in the past. Were they more broad, general ideas, or were they specific with a plan?

In Psychology, we use the term “behavioral prescriptions” to describe specific behaviors or steps we can engage in to move towards a goal.

One example if the goal was to learn how to ballroom dance, the specific steps might include:

1) Researching local dance studios;
2) Signing up;
3) Attending the classes regularly; and,
4) Making time to practice 1-2 days a week outside of class.

The next thing to consider is that individuals often give up before the new behaviors (thoughts or actions) have been solidified in the brain. That “solidification” is through the process of neuroplasticity.

What is Neuroplasticity?
Neuroplasticity is the ability of the brain to bud new neurons (your thinking cells) and to make connections between neurons.

For this process to happen, we need to FOCUS + PRACTICE, PRACTICE, PRACTICE.

The good news is that we all have the ability to create new pathways in the brain, we just have to follow the rules of neuroplasticity.

Fostering Change. One Thing at a Time.
So, now you hopefully have a better understanding of the principles of change. With this clarity, it will help you to foster the changes you seek.

We also recommend you pick ONE thing at a time to work on, rather than try to change many things at once.

How come?

1) It will be easier to focus on one thing at a time.

2) Once you have success changing the first thing it helps to convince your subconscious that you can create other changes in your life!

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Stress and Fertility: A Deep Dive into the Physiology of Stress on your Female Body and its Impact on Fertility

Written by: Leigh Finan, RN, MS, NBC-HWC

Stress and Fertility: A Deep Dive into the Physiology of Stress on your Female Body and its Impact on Fertility

What is stress?

Stress is often defined as “a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation” (Merriam-Webster, n.d.). Stress can be both acute or chronic, and when not dealt with in an adaptive way, can lead to several negative health consequences including heart disease, diabetes, obesity, immune system dysfunction, inflammation, cognitive impairment, and impaired reproduction.  

Often, stress is the result of circumstances that are above and beyond your level of perceived coping skills. Since every person has a varying level of resiliency and ability to cope, what may stress one individual, may not impact another at all. 

However, for many women, one seemingly universal source of stress is the fertility journey. Preparing your body for pregnancy, seeing negative test after negative test, and experiencing multiple miscarriages can be both stressful and disheartening. If you’re someone who is on a fertility journey, it is helpful to understand the physiology of stress on your female reproductive system so you can tackle your stressors head-on.

The term “stress” is something we are all familiar with; however, what actually is stress? How does your body get from the moment you encounter a stressor to that heart-pounding feeling?

How does stress impact your body?

It’s time to break it down…

When you experience a stressor, a sequence of events occurs in your brain through what is known as the HPA axis. It starts in the hypothalamus, which secretes a chemical called corticotropin-releasing factor (CRF). CRF travels into your circulation and acts on the pituitary gland, telling it to release adrenocorticotropic hormone (ACTH). ACTH then travels through your system to the adrenal cortex where it stimulates the synthesis and secretion of glucocorticoids, more commonly known as adrenal steroids. One of these steroids is cortisol, a hormone responsible for many of the physiological changes you experience as a result of a stressful situation.

The sequential flow of events through the HPA axis results in several adaptations known as the “fight or flight” response. For example, your blood flow shifts away from your intestines to the skeletal muscle, your heart rate and blood pressure rise and you experience increased cognition and vision.  All of these events occur at the expense of your digestion, growth, immunity, and reproduction (Smith & Vale, 2006). 

How does stress impact your fertility?

It makes sense, right? Evolutionarily speaking, why would you want to reproduce when you are experiencing stressful circumstances? It probably isn’t the best time to make a baby when getting chased by a bear or living through a famine. However, in modern society, famine is rare and so is getting chased by a bear. Instead, stressors often include work, family dysfunction, financial trouble, illness, and for many women, difficulty conceiving. 

The stress-induced secretion of adrenal steroids (including cortisol) has a major impact on the production of your reproductive hormones which can result in the impairment of follicular development, ovulation, and time to pregnancy. One study found that “higher preconception perceived stress was associated with lower E1G [estradiol] and PdG [progesterone], a higher risk of anovulation [a menstrual cycle in which the female does not ovulate], and a longer time to pregnancy” (Schliep et al., 2019). 

According to Schliep et al. (2019), a recent analysis of the Mount Sinai Study of Women Office Workers found that perceived stress occurring during the follicular phase (the time before ovulation) was associated with a lower probability of pregnancy during that menstrual cycle. In addition, it has been hypothesized that the effect of stress on time to pregnancy may be due to the adrenal steroid effect on the lining of the uterus. 

Stress can also be the result of unhealthy lifestyle factors, including obesity, smoking, alcohol intake, and drug use. This “lifestyle-induced stress” is often the cause of oxidative stress in the body. Oxidative stress can result in alterations in DNA and ultimately contributes to premature aging and problems with fertility. 

Not only can oxidative stress and excessive cortisol production cause problems with fertility, it also has serious consequences on fetal outcomes during pregnancy. For example, according to Zelena (2015), a high-stress maternal-fetal environment is linked with spontaneous abortion, preterm labor, and intrauterine fetal growth restriction. Research also suggests that exposure to excessive cortisol in utero can lead to heart, metabolic and neuroendocrine disorders in adulthood.

Is stress always bad?

Although it’s easy to believe all stress is bad, this is simply not true. In fact, cortisol regulates many important processes of early pregnancy, including the impact of the mother’s immune system, embryo attachment to the uterine lining, and the growth and development of the fetus. In addition, according to Zelena (2015), research suggests that exercise during pregnancy positively impacts the child’s health and cognitive development. It also lowers the risk of gestational diabetes, obesity, and type 2 diabetes in both the mother and baby. 

Finally, it’s important to note that some degree of stress is helpful in motivating you to “push through the muck.” Life is not always going to be rainbows and butterflies, especially when you are dealing with fertility challenges; therefore, it’s important to shift your narrative from distress to eustress, also known as “good stress,” and find coping mechanisms that enhance your resiliency. 

5 Practical ways to reduce stress for enhanced fertility:

  1. Stop substance use and/or abuse. As previously mentioned, lifestyle factors such as smoking, alcohol intake, and drug use can all cause oxidative stress in the body. To enhance fertility and the health of your future offspring, I HIGHLY recommend cutting back or stopping completely on alcohol, drugs, and smoking during the preconception phase. Of course, during pregnancy, all of these substances should be completely avoided. In addition, limit your exposure to environmental toxins such as BPA and heavy metals found in plastic, cosmetics, and aluminum products. 
  2. Cut the junk. Obesity is a major cause of oxidative stress in the body and can also cause complications related to PCOS (polycystic ovary syndrome), such as insulin resistance and diabetes, which both have negative consequences on fertility and fetal health. Cut back on processed food and sugar and increase your intake of whole foods. This means more fruit, leafy greens, colorful vegetables, organic and grass-fed meat and dairy, pasture-raised eggs, and healthy fats such as omega-3’s from seafood or plant sources.
  3. Increase intake of antioxidants to combat oxidative stress. Antioxidants found in food include vitamin C (citrus fruits, red and green peppers), vitamin E (nuts, seeds, leafy greens), vitamin A (liver, sweet potato, spinach, dairy products), B-vitamins (beef, seafood, dairy), and micronutrients such as zinc (seafood, beef, nuts/seeds), selenium (brazil nuts, seafood) and copper (beef, seafood, chocolate) (Zelena, 2015). 
  4. Practice mindfulness and meditation to reduce the “fight or flight” response. The key here is to stop the stress response the moment you encounter your stressor. This takes practice; however, mindfulness and meditation help you to exercise this muscle and become better at stopping the stress response in its tracks. The Soulful Conceptions™ membership has all the resources for beginning a simple mindfulness and meditation practice geared towards women on a fertility journey.  
  5. Exercise in a way that feels good for your body. This might be yoga, walking, hiking, running, weight lifting, or swimming. Do what feels good, but not too much. Balance your exercise level with plenty of stretching and water intake. Aim for approximately 30 minutes, 5 days per week. 

Although these tips are relatively simple, they can be difficult to implement successfully. The key is not to become overwhelmed by your attempt to reduce stress or enhance your health. Remember, any progress, no matter how small, is a step in the right direction towards a healthier female body and increasing your chances of a viable pregnancy. 

 

We want to thank Leigh for sharing this great information with the Living Lēla family!!

We also wanted to let our readers know that Leigh offers RN Health Coaching and she is currently offering 25% off either of her coaching packages.  She is happy to schedule a free complimentary call to see if her coaching would be a good fit. For more information, please visit: https://www.triwellwomenshealth.com/packages-and-pricing

Blessings and Na’mama’ste,
Wendy & Deborah

 

Leigh Finan RN MS NBC-HWC

Leigh is a Registered Nurse and Certified Health Coach (NBC-HWC). She also holds a master’s degree in nutrition from Lasell University.

Throughout her time as an RN, she has witnessed patient after patient deal with the horrific consequences of living an unhealthy lifestyle. This experience motivates her each and every day to educate herself and her coaching clients on root-cause symptoms and disease prevention from a lifestyle-modification perspective.

She strongly feels that our daily choices, including the foods we eat and the way we move our bodies, have a major impact on our quality of life, female hormones, and overall health and well-being.

She finds her work extremely gratifying and strives to make each client a priority! When she’s not “nerding out” on all things nutrition or female health, she loves to hike, boat, bake, garden, and spend time with her husband and animals on their little farm in Rhode Island.

 

References:

Merriam-Webster. (n.d.). Stress. In Merriam-Webster.com dictionary. Retrieved November 9, 2020, from https://www.merriam-webster.com/dictionary/stress

Schliep, K. C., Mumford, S. L., Silver, R. M., Wilcox, B., Radin, R. G., Perkins, N. J., Galai, N., Park, J., Kim, K., Sjaarda, L. A., Plowden, T., & Schisterman, E. F. (2019). Preconception Perceived Stress Is Associated with Reproductive Hormone Levels and Longer Time to Pregnancy. Epidemiology (Cambridge, Mass.), 30 Suppl 2(Suppl 2), S76–S84. https://doi.org/10.1097/EDE.0000000000001079)

Smith, S. M., & Vale, W. W. (2006). The role of the hypothalamic-pituitary-adrenal axis in neuroendocrine responses to stress. Dialogues in clinical neuroscience, 8(4), 383–395.

Zelena D. (2015). The janus face of stress on reproduction: from health to disease. International journal of endocrinology, 2015, 458129. https://doi.org/10.1155/2015/458129

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Mindful Being Series with Brenda Strong

Mindful Being Series with Brenda Strong

In our very first #MindfulBeing series, we had the honor of getting into a multifaceted and thoughtful conversation with our special Guest Speaker, Brenda Strong. Brenda is probably best known for her Emmy nominated narration work as the voice of Mary Alice Young on Desperate Housewives, Lillian Luther on Supergirl or Mrs. Walker on 13 Reasons Why, which are just a few among the hundreds of shows she has done over the last few decades.

 

What you may not know about Brenda is that she is also an amazing yoga teacher (with 25+ years of experience) and a pioneer in the world of infertility; she developed a yoga methodology for those going through fertility challenges and served as the National Spokesperson for the American Fertility Association for many years.

 

Recently we (Deborah & Wendy) had been chatting with Brenda about some of the triumphs and challenges of being a woman at this time in the world, and so we thought it would be fun to get together, in a more formal way, to discuss these ideas and kick off our Mindful Being Series.

MAKE YOUR MESS YOUR MESSAGE

Brenda shares her personal #storyofinfertility which began with challenges conceiving her first child. She turned to her yoga training and TCM (traditional Chinese medicine) and was able to successfully conceive and bring her son into the world. When she was unable to get pregnant a second time (a condition known as “secondary infertility”) she decided to make her “mess” her message and from that, Strong Yoga4Fertility was born.

USING THE FERTILITY JOURNEY AS A GROWTH OPPORTUNITY

While the process of conception may seem simple, it is also wonderfully complex. Two individuals may look the “same” on paper, yet one goes on to conceive naturally and the other needs help (e.g., IVF) or may never conceive. In our discussion, Brenda encourages all women (and their partners) to learn more about their bodies and how other factors, such as nutrition and environmental toxins, may play a significant role in the ability to conceive, have a healthy baby, and gain/maintain personal health (whether or not you ever have a baby).

COMING BACK TO THE WISDOM OF THE RED TENT

At one point in time, women would gather in “The Red Tent” during menstruation to rest and pass down wisdom from one generation to the next. It was an incredible opportunity to self-nurture and be nurtured by others, emotionally and physically. These elements are incorporated into the fertility yoga work first created by Brenda, and now through the mind-body wellness and group support we currently provide. We also discuss the importance of having this collective safe space in the modern world, and how when women have the chance to come together and share, is an integral part of the healing process.

THIS IS ABOUT MORE THAN “JUST” FERTILITY

When you can step back and find some space from the current “problem” (i.e., your fertility challenges), it opens you to possibility and the other life lessons presenting themselves. Brenda shares her thoughts on seeing the fertility journey as an opportunity to practice more self-care, compassion, better your relationship with your partner, etc.

THE LEGACY OF RGB AND THE POWER OF CHOICE

Brenda speaks passionately about RBG’s legacy and how she affected change that has really impacted all women for the better, i.e., granting certain privileges that haven’t always been there, including the right to make choices about our own bodies.

WOMAN’S WISDOM AND OUR ROLE IN HEALING

We also explored women as the caretakers of life, healers of the planet, and those who hold a deep respect for life as it extends past us. There is wisdom innate to each of us. If we get still and quiet enough, our inner guidance system will lead us powerfully along the way of life.

SPEAKING YOUR TRUTH

Brenda spoke openly about challenging her biggest fear related to being a public persona, and we discussed the freedom that comes from being authentic.

We have known and loved Brenda for a long time and could have chatted for hours! To learn more about Brenda Strong and how our work and life paths have shifted because of our knowing of one another, take a listen.

We would love to hear your biggest takeaway from this in-depth conversation. Can you share?

 

We are excited to soon launch our Mindful Being Podcast to all of you. Be sure to follow us on IG and stay tuned!

 

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Thrive on the Two Week Wait

Thriving on Two Week Wait

Thrive on the Two Week Wait

At a time when it benefits you most to thrive on the two-week wait (TWW), this is the time when you probably feel like you’re just surviving. Instead of feeling grounded and calm, the #twoweekwait is usually fraught with extremely fluctuating emotions and energy. In fact, for most people, the TWW feels like the longest 14 days of your life.

But what if we told you there were four simple elements to focus on that which would enable you to not only survive the TWW, but dare we say: “thrive” during this trying time? 

Before we dive into the details of these elements, here are the words we want you to remember to help you thrive on the two-week wait:

• Thoughts
• Emotions
• Body
• Breath

Arriving at the Two Week Wait

Getting yourself to the TWW can feel like you’ve just run a marathon! So much to do and decisions to be made — timed sex, medications to take, doctors’ visits, and on and on. Perhaps you feel really hopeful. Perhaps you feel really scared. Perhaps you feel all of that wrapped together, and then some!

Above all, what we really want to encourage you to do is live your life! You’ve done all you can up to this point. 

Now is the time to start thriving!

So, when you find yourself again playing the two-week waiting game, these are the words you can say to remind yourself of the next best steps that will bring you to a place of ease: thoughts, emotions, body, and breath.

Four Elements to Thriving

1. Thoughts

Notice your thoughts. When your mind starts to take you to a place of worry or angst – and it will, (because this is the nature of the mind) – use a mantra (i.e., “All is Well”) or intention (i.e., “I am calm”) to replace the negative energy with a better feeling thought.

To learn more about mantra & intention setting, watch our 5-minute video called “Energy Follows Intention.”

2. Emotions

Without judgment, and with a sense of curiosity, notice your emotions and how you are feeling in that moment. If you feel anxious, scared, sad, defeated, etc, acknowledge the emotion and name it. For example, say to yourself “I am feeling really ______ right now.” Take just a moment to lean into that feeling, rather than resist it.

3. Body

Shift your awareness to your physical body. Take a deep breath and discover where in your body these emotions “live,” so to speak. As you pay attention, notice where in your body you may be feeling a tightness, gripping, tingling, a sense of heaviness, holding, etc.

4. Breath

As you discern the areas where you are holding emotions and energy in the physical body, start to place your attention on your breath. Use a conscious yogic breath work such as diaphragmatic breathing (Ujjayi), balancing breath (Nadi Shodhana), or 3 part breathing, and steer your breath into specific areas of your body where you feel is needed. 

You can also integrate other physical practices, such as taking a light walk, doing a fertility yoga practice, being in nature at the beach, some easy gardening, and listening to guided meditations.

All the above-mentioned breathing exercises and many more, plus yoga practices, meditations, and other mind-body tools can be found in our Membership Immersion on Soulful Conceptions™.

Ritual & Self-Nourishment

An added bonus step we recommend is to create a daily ritual of self-nourishment. This could be any practice of mindfulness that you can easily integrate daily, and that makes you feel nourished.

For example, take the first 10 minutes upon waking (or any time of day) to meditate. Or, sit in your garden with a warm cup of tea and your bare feet in the grass. A movement ritual such as yoga or walking, a 3-minute gratitude practice with journaling (either in the morning or right before sleep) is also a beautiful example of ritual and self-nourishment.

You get to choose, and there is no wrong answer, as long as it is something you want to do and can do successfully. If this is new to you, start with 5 minutes a day. You can always extend the time!

Resources to Support You on the Two Week Wait

We have an extensive video and audio library within our site. There you will find many wonderful guided meditations. One of our favorites is a short practice called “Root Meditation.” These are currently available for purchase in the Membership Immersion.

As part of our Be More, Do Less™ 12-week Coaching Program, we also have a 14-day guide to nurture you through the full span of the TWW called the “Two Week Wait Thrival Kit.”

And finally, if you want to dive deeper into learning about thriving on the path of fertility, watch this educational video. In it, we teach about the psoas muscles and their impact on fertility. We also share a simple exercise to unwind, get more grounded and find a calm state of being.

In the meantime, if you have questions, please reach out! We’re here for ya.

Be gentle with yourself, and may you have easy breaths along the way. 

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BPA-free does not Equal Safe

BPA-free does not Equal Safe

U.S. manufacturers responded to Canada’s 2010 ban on the use of BPA in baby bottles by creating products that are #BPAfree. Today, we see all kinds of’ BPA-free’ products on the market. Which seems like it should be great, right?! But is BPA-free really safe? The short answer is no. BPA-free does not equal safe. And here’s why:

What most people don’t realize is that although they have removed the BPA, they have replaced it with BPS, BPB, or BPF. These toxicants are most likely as dangerous as BPA and what is being referred to as ‘regrettable substitutes.’

Evidence-Based Knowledge

A recent article from MSN highlights this by stating:

“…researchers are worried that the chemicals used to replace BPA, things like bisphenol S, bisphenol F, and bisphenol B, are starting to show up in food, house dust, blood, and urine. These newer chemicals were chosen because they were similar enough to BPA to serve the same function — namely, to produce strong, clear plastics. But growing evidence suggests they may also be endocrine disruptors.”

They continue by revealing:

“A 2019 study in the journal Toxicology reviewed hundreds of studies on two dozen different BPA substitutes and concluded that some ‘have health or toxicological effects at concentrations similar to or lower than BPA.’ In other words, these chemicals may have the same harmful effects as BPA, but at lower levels. Almost all of the BPA substitutes showed some hormonal influence, suggesting they could affect growth and reproduction.”

Environmental Toxin Protection

Will we ever be completely protected from toxins in our environment? Unfortunately, no. At this point in time, they are everywhere – our food chain, the air, soil, etc.

However, there is immense importance of being aware that BPA-free does not equal safe or ‘non-toxic’ because of the above-mentioned substitutes being equally as harmful. And sadly, we also know that we cannot count on governmental agencies to keep up fully informed and protected (i.e., products are often allowed into the marketplace and then found out to be toxicants, rather than having to prove their safety first [as is done in some other countries]). So it’s up to you to keep yourself educated and informed and to minimize your exposure as best as you can.

Exposure Too Soon

We know that the average urban mother’s cord blood contains about 200 toxic chemicals. This means babies are being exposed before s/he even comes out of the womb! There are countless baby and children’s products that are made from plastic. So it’s important that we begin to recognize that the little ones are being exposed to these kinds of chemicals from a very young point in their existence. This may be one of the factors why we are seeing growth rates of infertility in the population at large, and fertility problems (often under the diagnosis of “unexplained infertility”) starting to show up at much younger ages.

Knowledge is Power

Below are some important information and suggestions to keep in mind with regards to the use of plastics (if you must use them):

• There is a leeching effect that occurs with extreme temperatures and plastic (freezer, microwave, etc.).
• Do not use any plastics in the microwave, even if it says “microwave safe.”
• Do not freeze foods or drinks if they are in plastic; try to use paper or glass.

Beyond Plastic

To ensure you aren’t taxing your system with extra toxins that could impede not only your reproductive health but overall health and wellbeing, you can begin to educate yourself.

For healthy beauty products and cosmetics:

• safecosmetics.org or EWG’s skin deep site – input your personal care products to ascertain their levels of toxicity
• EWG’s website  – read informative articles and see listings of recent “EWG-verified” safe products

This is one way you can make informed decisions. Then you can begin to clean your cabinets, make-up bag, etc., of any items that may have higher levels of toxicants.

Health Home Living Guide:

EWG also has a healthy living home guide to educate you on making your home space as toxin-free as possible. But you can also begin right now to take inventory:
✓ Look for non-toxic cleaners for your home at the local natural market (i.e., enzyme-based cleaners).
✓ Use a canteen or other non-plastic (i.e., glass, food-grade stainless steel) container for your water consumption.
✓ Be aware of the amounts of plastic when you shop – even the ones that say “BPA-free.”
✓ Look around your own kitchen and consider substituting plastic utensils, cutting boards, and storage containers with silicon, glass, stainless steel, or wood.

For guidance on the go:

Download the EWG’s Healthy Living App on your phone to use in your day-to-day shopping. From food to shampoo, it has you covered!

The Take-Away

The take-away? Try to limit – or completely eliminate the use of – plastics. Unfortunately, complete elimination might actually not be possible in today’s world. But remember this quote (that one of my teachers used to say):

“We vote with our dollars.”

So, we can all do our part to the best of our ability to try to protect our Earth, our health, and the health of our baby-to-be, as well as future generations.

***

You can discover the ugly truth on getting pretty with nail polish and how it may affect your hormonal health here.

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Tame the Shame Campaign

Release the Shame of Infertility

The #shameofinfertility, its challenges, and pregnancy loss/miscarriage are difficult roads to navigate and can bring about many uncomfortable emotions, including anger, grief, sadness, and shame. How do we begin to release the shame of infertility?

We are on a mission to normalize the conversation around these difficulties and to embrace the concept of being “perfectly imperfect.” The fertility journey can bring with it many reasons to feel broken, alone, less than, guilty, isolated, and much more. So, we want to start a fertility revolution and help pave the way for women and their partners to tame the feelings of shame, and start stepping into a space of peace and joy.

What is Shame?

It is the emotion we feel when we perceive ourselves as “defective/flawed,” “unworthy, “ “unlovable,” “not good enough,” etc. It is “deeper” than the feeling of guilt, which is triggered by being unhappy with our behavior (“I should have been more polite”). With shame, we are attacking our “core self.”

Shame is probably the most painful of all of the “uncomfortable/negative” emotions we experience as humans.

Shame is triggered when we think we “should” be different in some way:

“I should be perfect”,

“I should be smarter”,

“I should be _____________”. 

As children, we all heard “shoulds” that helped to shape our self-concept – from parents and siblings, teachers, coaches, media, etc. – but it does not mean these “shoulds” are actually true (or healthy/helpful)!

Shame shows up for everyone…

Here’s the thing: everyone experiences shame at some point in life – but it can present itself in many different ways.

Some people “wear their shame on their sleeve”. You hear them outwardly say things like, “I’m a loser… no good… who would ever love me…” etc. Self-loathing is one of the “unhealthy” manifestations of shame.

Some people look more “neutral” – they may not be aware of their shame or aware of when shame is “driving” their behavior in the moment.

Do you try to hide your flaws? This is another “unhealthy” coping mechanism to escape feeling shameful.

Shame often presents itself in the form of judgment, criticism, and superiority. So when you catch yourself judging or criticizing someone – YOUR shame button has been tripped. This is another “unhealthy” way we express our own feelings of shame.

The Antidote

So what is the antidote when we are feeling ashamed? To practice self-love and compassion.

In Eastern philosophy, we are taught to “move towards” our uncomfortable feelings and learn the lesson(s) being presented, so that we may release/discharge this energy and move forward.

When we choose to escape/avoid (as many do – via denial, substance use, shopping, gambling, emotional eating, overwork, etc.) the shame (or any other uncomfortable emotion) stays trapped in the mind-body system and creates a state of dis-ease. If we do not address this dis-ease, it can then turn into disease (mental or physical).

Learning to face our discomfort and move through it, allows us to regain a state of inner peace, joy, calm, contentment, etc.

What is Tame the Shame Campaign?

Well, there’s a quote from Dan Siegel, MD: 

“If you can name it, you can tame it”!!

This phrase parallels the Eastern teachings of cultivating the skill of “mindful space” or the “observer self.” When you can observe yourself having a thought, emotion, or bodily sensation, then there is a part of you “outside” of the person having the thought, feeling, or sensation. This awareness gives you the ability to change your experience and choose new behavior(s)!!

How you can get involved

So, in an effort to “tame the shame,” we are asking folks to have the strength to share their story. This could be in a myriad of ways: maybe you start a blog, attend or lead a support group, share your story with your friends or family, post on social media about what you’re going through… 

We know all of these may feel scary. But here’s the thing… being vulnerable is actually a strength and what will set you free!!! 

So you decide – share a little or a lot. If you choose to post on social media but don’t show your face or reveal your true identity, that’s okay! Take it one step at a time. But on the other hand, what if you did?  

In any case, we invite you to print off the below images (the “perfectly imperfect” and “_____ is a part of my story”) and either hang them up in your home to remind you that we ALL are perfectly imperfect and that our challenges and heartbreaks are only PART of our story. Or maybe you post with these images on social media with the hashtag #tametheshame.

Or perhaps both? Be brave, my sister. We’ve got your back.

Visit our Instagram page and share with us what you are doing to #TametheShame.

If you want to learn more about the ways to navigate hard emotions when trying to conceive, check out this blog, as well as our online courses at soulfulconceptions.com.

Tame the Shame