planting roots

with spring just around the corner and although we still have ginormous snow banks 

(hopefully withering away with a few days of milder temps) I am happily forming our plans for an organic garden!

 this will our first year planting and I'm so looking forward to reaping the benefits of eating and juicing homegrown food. 

It just can't get any more local than that and I'm so excited for the kiddos to get involved too. 

this year will be a learning year and probably won't yield as good a crop as what we will get in the years to come but I can't wait to get started! 

I'll be sure to post our progress.... when we can see land again!

this post

attention all pregnant, soon to be pregnant or maybe sometime in the future to be pregnant ladies. 

this post is a must read for a healthy pregnancy and delivery! 

that's right what got you into this will also benefit you throughout, well the rest of your life but definitely improve the next nine crucial months!

Benefits of sex for a healthy pregnancy, labour and delivery

Pregnancy

- boosts immune system

- you are less likely to have many GBS outbreaks since semen 

contains anti-biotical properties effectively killing the GBS!

- it helps you sleep and not just from the physical act tiring you out but the release of oxytocin mixed with any melatonin present brings on the sweet slumber!
-prepares your perineum by encouraging good circulation and elasticity of your perineal tissues
- healthy PC muscles allow for a more controlled pushing stage and less chances of tearing. Having sex throughout pregnancy will mean well oxygenated, more toned and conditioned PC muscles. Also be sure to do lots of squats (how to add squats to your life coming in another post!) or better yet squats while having sex... ensuring the muscle is toned, long and elastic not bulky and rigid
-the prostaglandins in a man's semen help to soften and ripen the cervix which will mean its prepped and ready for dilation when the time is right.
-keeps the intimacy alive! beside the science of releasing specific hormones and their effects on the body, a loving and healthy relationship is so important as you embark on the next chapter ... parenthood.

Labour and Birth
- being sexually active in pregnancy will allow you to reap the benefits during labour, your toned pelvic floor will be aligned with the pelvic basin, your perineum will be sinewy and relaxed. Your cervix will be prepped and soft, your immune system at its best and you'll be ready to embrace the hormones of labour.
-create an ambiance as you would in the bedroom, low light, gentle sounds, music.
-touching, kissing, nipple stimulation, skin to skin contact are all beneficial during labour
-movement is key, allow your body to open up just as you did to create the baby,
use it to help get the baby out! Going on all fours, squatting, forward bend,
move your hips to help align baby into the right birthing position

to read the full post click here

body brushing

do you brush your body? here's why you should start!

The benefits of dry skin brushing include:

 

•  improving vascular blood circulation and lymphatic drainage. By releasing toxins, it encourages the body’s discharge of metabolic wastes so the body is able to run more effectively. Remember your lymphatic system doesn't have a pump so actively promoting lymphatic movement is key to a healthier life.
• Dry skin brushing rejuvenates the nervous system by stimulating nerve endings in the skin
•  Dry skin brushing helps your skin to absorb nutrients by eliminating clogged pores.
• Increasing the circulation to the skin could possibly reduce the appearance of cellulite. Cellulite is toxic material accumulated in your body’s fat cells. No need to take drastic measures like liposuction, how about utilizing the dry skin brushing techniques to help break down unwanted toxins?
• Dry body brushing helps shed dead skin cells (and encourages new cell renewal), which results in smoother and brighter skin. It can also help with any pesky ingrown hairs.
• It helps with muscle tone and gives you a more even distribution of fat deposits.

 you don’t have to book a pricey spa treatment to reap the benefits; this one can be done in your very own bathroom. All you need to do is purchase a natural bristle brush (not one made from nylon or synthetic materials). One with a long handle is also a plus, as it means you can reach all areas of the body. 

52 ways to get up off the floor

if you are like me the idea of hitting the gym is like total torture. 

treadmills, crossfit, lifting weights and elliptical trainers all sound pretty miserable to me. 

I've been exploring movement in other ways. Natural movement as part of a healthy lifestyle opposed to bursts of intense exercise. I've mentioned it before on the blog and I highly recommend Aligned and Well to anyone and everyone who will listen. You can read my past posts here and here.

through the aligned and well blog and facebook page I've come across great articles, tips and ideas of how to incorporate healthy movement into your life and kids' lives without these intense "workouts" that can cause injury and issues in other areas. 

checkout this article and video about 52 ways to get up off the floor. 

Simple movement that will give you a workout! 

the big carrot

I've been adding carrots into a lot of my juice recipes lately, not just because they are so readily available but because the bright orange root packs a powerful nutrition punch,

fresh carrot juice is full of beta-carotene, vitamin and minerals.

  

100 g of fresh carrot juice contains:

 2.1 mg of beta-carotene and 350 micrograms of vitamin A

    Up to 3 mg of vitamin C, which is necessary to maintain immunity

    0.2 mg of vitamin PP, which has beneficial effects on metabolic processes in the body

    0.01 mg of vitamin B1, required for proper function of the brain and nervous system

    0.02 mg of vitamin B2, needed to maintain healthy metabolism and vision

    0.3 mg of vitamin E for healthy cells and synthesis of hormones 

(It’s several times greater than in beet juice.)

Carrot juice is also rich in potassium (130 mg/100gr), calcium, sodium, magnesium, iron and phosphorus. Besides, this juice contains flavonoids, phytoncides and enzymes as well as organic acids, monosaccharides and disaccharides, starch and ash.

  source 

Carrot Juice Benefits, Nutrition Facts & Side Effects
April 23, 2013 Posted in Health Benefits and Side Effects of Foods 

Carrot Juice Health Benefits And Nutrition Facts Fresh carrot juice is the king of vegetable juices. It contains a lot of beta-carotene, vitamins and minerals. All this makes carrot juice indispensable for health maintenance, particularly for people with weak immune systems, skin and vision problems. Carrot juice benefits children greatly.

Read more at: http://myhealthbynature.com/carrot-juice-benefits-side-effects/
Copyright © MyHealthByNature.com

the big carrot juice:
4-5 large carrots
1 pear
1 gala apple
handful of strawberries
makes a full serving for me, the hubs and each of the kiddos (I top theirs up with water)

Benefits of carrot juice:    

• Slow down the aging process
•  reduce the risk of cancer 
• Help cleanse the cells of toxins and impurities 
•  Drinking carrot juice can help you get rid of dermatitis and eczema. 
•  Vitamin C acts as a protector of the nervous and immune systems. 
• A glass of fresh carrot juice perfectly relieves stress after a hard day and calms if one is overexcited. 
•  Vitamin C in combination with B vitamins reduces the level of harmful cholesterol, thereby protecting the cardiovascular system. 
•  Fresh carrot juice improves digestion.
•  It serves as a great resource in atherosclerosis, infections and kidney stones. 
•  Carrot juice is very helpful to women. Carotene normalizes the synthesis of female sex hormones. That allows women to stay young and healthy for longer. Because the lack of vitamin A leads to infertility, carrot juice, in some cases helps to resolve that problem. 
•  it contains a substance related to endorphins, which promotes a sense of joy.

take a walk on the wild side

Yesterday was the perfect day for a walk, so we did.

Just Georgie and me. Taking in the sites of some cool old trees, ducks, ducklings and swans too!

Growing up in this small town, the beauty was lost on me. I had no appreciation.

But not now, what a wonderful place to raise the kiddos in!

Days of Pregnancy- 24 Weeks

We are moving right along- Week 24!

109 days to D.D and we are both growing and changing at rapid rate.

I'm still feeling good, not too big yet and only have mild discomforts here and there.

I have been trying to fit these exercises into my daily schedule to help prepare for delivery
and also keep my PF healthy and in tip-top shape.

Check out my Days of Pregnancy here

Aligned and Well

So my video "Down There for Women" arrived last week!

The video is designed to help alleviate female ailments such as; menstrual cramps, pelvic floor disorder, Cesarean/Post Delivery, sexual dysfunction, incontinence and promote sacral health and hip health.

It consists of 5 really simple exercises that only take a few minutes to do.

1/. Calf stretch

2/. Double Calf Stretch

3/. Pelvic Listing

4/. Knee Squeeze

5/. Wall exercise

I won't explain how to do each exercise, you'll have to buy the video for that!

Click here for a video clip and here to purchase it from the Aligned and Well website.

*** I just read on their FB site that all videos will be available for download in about a month****

I was totally shocked by just how tight my calves actually were! And that my calves could and do effect my pelvis in so many ways, but after doing these exercises for a couple of days in a row the relationship is obvious. Many of us tend to tuck our pelvis in (which also leads to the dreaded mom butt!... flat, no cheeks mom butt!) which results in a hunching/aging posture and also weakens our pelvic floor.
Try standing up straight and tuck your pelvis in... you can't without rounding your back. So stand up straight and stick that butt out ladies (and gents)! Get your J-Lo on! Go for the juicy doubles... ok I think you get the idea.  It's good for the pelvis, back and the whole body!
Next on my Aligned and Well agenda is the Smart Digestion... (aiding with ailments such as chronic constipation, acid reflux, IBS, heartburn, bloating and difficulty swallowing)
though I'll probably wait until it's available for download.

I have been totally addicted to Katy's blog since I discovered it a few weeks ago.
She had a baby a few month back and has all kinds of amazing tips on keeping your baby aligned and well, and great tips for a natural pregnancy and birth. Seriously I cannot get enough!

Check out her "You Don't Know Squat" Post,  to get a step by step instruction of how to squat.
It's not the typical lunge/squats you're used to. I have been adding these to my daily routine as well.
Slowly trying to increase the amount of time I am able to squat for. These are great for overall health but very much so in pregnancy and preparing for delivery!

Kegel Knockout

While surfing the web last week, I stumbled across this blog post.

Say What? Kegels are not all they have been cracked up to be?

I had been slipping on my dedicated kegel exercises as of late and had just given myself a stern talking to the other day, when I came upon the above article. Snap.

It totally makes sense.

Here's some snippets... click here to read the whole shbang

Mama Sweat: First, a lot of women just assume it's childbirth that causes incontinence, but I've read that pregnancy itself puts a strain on the bladder (so a c-section won't necessarily save you) and that most women, as they get older--whether they've had children or not--will likely experience problems with incontinence. And even men aren't immune. All this suggests that a weak pelvic floor doesn't discriminate.

Katy Bowman: Nulliparous women (that's women who've never had a baby) and men are equally affected with PFD (pelvic floor disorder) so while child birth may accelerate PF weakening, it is not a primary cause of PFD. PFD is first caused by slack in the pelvic floor due to the fact that the sacrum is moving anterior, into the bowl of the pelvis. Because the PF muscles attach from the coccyx to the pubic bone, the closer these bony attachments get, the more slack in the PF (the PF becomes a hammock).

MS: So rather than a hammock, you'd rather your PF be more like a stretcher--more firm and able to hold up weight without buckling?

KB: I like to think of the PF like a trampoline--the material is supple, but taut...the perfect muscle length.

MS: And kegels. Everyone on my blog has heard me preach about kegels. I want to make sure all my readers are doing them right. Suggestions?

KB: A kegel attempts to strengthen the PF, but it really only continues to pull the sacrum inward promoting even more weakness, and more PF gripping. The muscles that balance out the anterior pull on the sacrum are the glutes. A lack of glutes (having no butt) is what makes this group so much more susceptible to PFD. Zero lumbar curvature (missing the little curve at the small of the back) is the most telling sign that the PF is beginning to weaken. Deep, regular squats (pictured in hunter-gathering mama) create the posterior pull on the sacrum. Peeing like this in the shower is a great daily practice, as is relaxing the PF muscles to make sure that you're not squeezing the bathroom muscle closers too tight. Just close them enough...An easier way to say this is: Weak glutes + too many Kegels = PFD.

 Are you dying yet? So crazy, who knew that peeing in the shower (guilt free) could be this good for you!

Check out Katy Bowman's (she's a biomechanical scientist y'all!) blog and website for more info on the how to strengthen your ladies parts with her video Down There (I just ordered myself a copy!)

She has a bunch of other videos as well- ranging from "When You Hurt All Over" to " Smart Digestion" and "Below the belt for Men"  just to name a few.

I'll let you know how it goes once I receive the video.