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Contrary to popular belief, a pregnant woman’s diet doesn’t drastically differ from that of a non-pregnant individual.  While there are specific nutritional needs to consider a healthy, balanced diet remains the cornerstone of a healthy pregnancy. Beyond the Basics: While energy and nutrient intake are crucial, a truly healthy diet goes beyond these factors. It should be: Enjoyable: A diet that brings pleasure and satisfaction. Personalized: Tailored to individual preferences, cultural background, and lifestyle. Accessible: Affordable and easy to incorporate into daily life. Sustainable: Prioritizing local, seasonal, and environmentally friendly food choices. Key Considerations for Pregnant Women: Supplementation: In some cases, supplements like folic acid, iron, and vitamin D may be necessary to meet increased nutritional demands.   Food Safety: Pregnant women should be mindful of food safety practices to reduce the risk of foodborne illnesses. By focusing on these aspects, you can create a personalized  and sustainable eating plan that supports your overall well-being and the health of your developing baby. Let’s connect Ivette Navarro | MS Nutritionist & Founder Resources: 1. https://www.healthline.com/nutrition/supplements-during-pregnancy

Feeling tired? It’s a common complaint during pregnancy, and anemia might be the culprit.  Anemia is a condition where your blood doesn’t have enough healthy red blood cells. But don’t worry, it’s often easily managed with a few simple changes. Why does anemia happen during pregnancy?  As your baby grows, your body needs more iron to make new blood cells. If you don’t get enough iron, you can develop anemia. What can you do? Talk to your university graduate Nutritionist and doctor: Your Nutritionist can work with a lab and/or doctors to perform a simple blood test to check for anemia and recommend the right treatment for you. Eat iron-rich foods: Incorporate foods like lean meats, beans, lentils, and leafy green vegetables into your diet. Pair iron with vitamin C: Vitamin C helps your body absorb iron better. Try pairing iron-rich foods with citrus fruits or tomatoes. Consider supplements: Your healthcare professional may recommend an iron supplement. What foods are rich in iron, folic acid, and vitamin B12? Iron: Red meat, poultry, fish, beans, lentils, leafy green vegetables, and fortified cereals. Folic acid: Leafy green vegetables, citrus fruits, beans, and fortified cereals. Vitamin B12: Meat, poultry, fish, eggs, and dairy products. Remember: Every pregnancy is unique.  By working closely with your healthcare provider and making mindful food choices, you can manage anemia and ensure a healthy pregnancy for both you and your baby. Want more personalized advice? Schedule a consultation with a university graduate nutritionist! Discovery Call Ivette Navarro | MS Nutritionist & Founder Resources: https://www.healthline.com/health/pregnancy/iron-deficiency-anemia#next-steps Abu-Ouf NM, Jan MM. The impact of maternal iron deficiency and iron deficiency anemia on child’s health. Saudi Med J. 2015 Feb;36(2):146-9. doi: 10.15537/smj.2015.2.10289. PMID: 25719576; PMCID: PMC4375689.

Pregnancy is a time of incredible transformation Gaining weight is a natural part of the process. However, it’s important to gain weight healthily and the right amount of weight gain can vary depending on your starting weight and other factors. Why is healthy weight gain important? Fetal Growth: Adequate weight gain provides essential nutrients for your baby’s growth and development. Reduced Risk of Complications: Healthy weight gain can help reduce the risk of complications like premature birth and low birth weight. Protect the health of the mother carrying the baby. For example, bone loss prevention, etc. How much weight should you gain? Your healthcare provider, such a university level nutritionist can provide personalized recommendations based on your individual needs.  Generally, women with a healthy BMI should aim to gain 25-35 pounds during pregnancy. However, it’s important to consult with a registered dietitian for tailored advice.   Again, pregnancy is a time of incredible transformation, and it’s natural to wonder how much weight you should gain. While the phrase “eating for two” is often used, it’s important to understand that  it doesn’t mean doubling your food intake. The truth is, you only need to consume about 300 extra calories per day during the second and third trimesters. This additional energy is essential for your baby’s growth and development, but it doesn’t require  a drastic increase in your overall food intake. Focus on quality over quantity. By choosing nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains you can meet your nutritional needs without overeating. Remember, a healthy pregnancy is a balanced pregnancy. By working with your healthcare provider and a registered dietitian, you can develop a personalized plan to support  a healthy weight gain and a thriving baby.   Tips for Healthy Weight Gain: Eat a balanced diet: Focus on whole grains, fruits, vegetables, lean proteins, and healthy fats. Listen to your body: Pay attention to your hunger and fullness cues. Avoid restrictive diets: Restricting calories or specific food groups can be harmful to you and your baby. Stay hydrated: Drink plenty of water throughout the day. Consider a prenatal multivitamin: A prenatal multivitamin can help ensure you’re getting all the essential nutrients. Remember, every pregnancy is unique. By working with your healthcare provider and a registered dietitian you can develop a personalized plan to support a healthy pregnancy and a healthy baby. Discovery Call Ivette Navarro | MS Nutritionist & Founder Resources: Yang, W., Han, F., Gao, X. et al. Relationship Between Gestational Weight Gain and Pregnancy Complications or Delivery Outcome. Sci Rep 7, 12531 (2017). https://doi.org/10.1038/s41598-017-12921-3

Vitamin D3, often referred to as the “sunshine vitamin,” plays a crucial role in various bodily functions, including calcium absorption, immune health, and mood regulation.  For pregnant women, adequate vitamin D3 levels are particularly important for both maternal and fetal health. Why is Vitamin D3 Important for Pregnant Women?  So let’s dive into it: Calcium Absorption: Vitamin D3 is essential for the absorption of calcium, a vital mineral for bone health and fetal development. Immune System Support: Vitamin D3 helps strengthen the immune system, protecting both the mother and the developing fetus from infections. Reduced Risk of Preeclampsia: Some studies suggest that low vitamin D levels may be associated with an increased risk of preeclampsia, a serious pregnancy complication. Improved Fetal Bone Health: Adequate vitamin D3 intake during pregnancy is crucial for the development of strong and healthy fetal bones. Sources of Vitamin D3 Sunlight Exposure: The body produces vitamin D3 when exposed to sunlight. However, it’s important to note that excessive sun exposure can be harmful, so it’s recommended to limit sun exposure and use sunscreen. Supplements: Vitamin D3 supplements are available in various forms, including capsules, drops, and gummies. It’s essential to consult with your healthcare provider to determine the appropriate dosage. Dietary Sources: While not as potent as sunlight or supplements, some foods are natural sources of vitamin D3, including fatty fish (like salmon and mackerel), egg yolks, and fortified foods (like milk and orange juice). Testing for Vitamin D Deficiency If you’re concerned about your vitamin D levels, your healthcare provider can perform a blood test to assess your vitamin D status.  Based on the results, they can recommend appropriate supplementation. Overall, vitamin D3 is a vital nutrient for pregnant women, playing a crucial role in calcium absorption, immune health, and fetal development.  By ensuring adequate vitamin D intake through sunlight exposure, supplements, or dietary sources, you can support your own health and the well-being of your developing baby. Free discovery call Ivette Navarro | MS Nutritionist & Doula Resources 1.Pérez-López FR, Pilz S, Chedraui P. Vitamin D supplementation during pregnancy: an overview. Curr Opin Obstet Gynecol. 2020 Oct;32(5):316-321. doi: 10.1097/GCO.0000000000000641. PMID: 32487800. 2.https://www.healthline.com/nutrition/supplements-during-pregnancy

In the heart of Asturias, amidst the lush green fields and rolling hills, I’ve witnessed a profound connection between the health of our soil and the well-being of women.  It’s a connection that has been largely overlooked, a forgotten story waiting to be told. For centuries, women have been intimately tied to the land, nurturing and tending to the earth as they nurtured their families.  The soil has provided sustenance, nourishment, and a sense of belonging. Yet, in our modern world, the abuse and degradation of our soil have far-reaching consequences, particularly for women’s health. The constant neglect, convenience, and toxicity of industrial agriculture have stripped our soil of its vitality.  Pesticides, toxic chemicals, and the loss of biodiversity have created a barren landscape, unable to sustain life in its fullest expression. But we are all connected The health of our soil directly impacts the food we eat, the water we drink, and the air we breathe.  And as women, we are particularly vulnerable to the consequences of soil degradation. Hormone disruptors found in pesticides and other contaminants can interfere with our reproductive health leading to fertility issues, menstrual irregularities, and other health problems. The lack of nutrient-dense food produced on degraded soil can contribute to nutritional deficiencies and chronic diseases. It’s time to reclaim our connection to the land  And restore the health of our soil. We can start by embracing regenerative agriculture, a farming practice that focuses on improving soil health, biodiversity, and ecosystem resilience. Here are some practical steps we can take: Start a small garden: Growing your own food, even on a small scale, can help you connect with the land and reduce your reliance on industrial agriculture. Even in your apartment ( search on YouTube). Support local farmers: Choose to buy organic and locally sourced produce whenever possible. Compost: Composting food scraps and yard waste can enrich your soil and reduce waste. Reduce pesticide use: Explore natural pest control methods to minimize your exposure to harmful chemicals. Especially when you start small. Join a community garden: Connect with like-minded individuals and learn from experienced gardeners. By taking these steps, we can not only improve the health of our soil but also nourish our bodies, minds, and souls.  Regenerative gardening is more than just a farming practice; it’s a way of life that promotes sustainability, community, and well-being. Let’s reclaim our connection to the land and create a healthier, more sustainable future for ourselves and generations to come. free discovery call Ivette Navarro | MS Nutritionist & Doula Sources: Mnif W, Hassine AI, Bouaziz A, Bartegi A, Thomas O, Roig B. Effect of endocrine disruptor pesticides: a review. Int J Environ Res Public Health. 2011 Jun;8(6):2265-303. doi: 10.3390/ijerph8062265. Epub 2011 Jun 17. PMID: 21776230; PMCID: PMC3138025. https://www.efsa.europa.eu/en/topics/topic/endocrine-active-substances https://www.youtube.com/watch?v=_0yn74At4ks 

Nourishing Your Body, Elevating Your Spirit Have you ever felt a deep sense of harmony and connection with the world around you?  It’s a feeling that can be cultivated through conscious living, including what we eat and how we interact with our environment. The Power of Food: Our bodies are temples, and the fuel we provide can significantly impact our overall well-being. By choosing nutrient-dense, whole foods, we can nourish our cells, boost our energy levels, and elevate our vibrations.  Incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your diet to support your body’s natural healing processes. The Importance of Environment: Our surroundings can also influence our energy and state of mind. Decluttering your living space, spending time in nature, and minimizing exposure to toxins can create a more harmonious environment.  Consider using natural cleaning products and reducing your consumption of processed foods to support your overall health and well-being.   A Holistic Approach to Wellness: By combining a healthy diet with a mindful approach to your environment, you can raise your vibrations and experience a greater sense of peace, joy, and fulfillment.  Remember, it’s not just about what you eat but also how you live. Free discovery call Ivette Navarro | MS Nutritionist & Doula Sources: Spencer, S.J., Korosi, A., Layé, S. et al. Food for thought: how nutrition impacts cognition and emotion. npj Sci Food 1, 7 (2017). https://doi.org/10.1038/s41538-017-0008-y  

More than just credentials, I bring a unique blend of passion and experience to your journey. My Mexican Heritage:  My roots are firmly planted in the warmth and wisdom of Tecate, Mexico, Baja California. Along with growing up in San Diego (Born there, and the original land of the Kumeyaay now known as San Diego), California with weekly visits to family in Tecate, Mexico, gave me a rich bicultural upbringing.  This experience instilled in me a deep appreciation for natural remedies, traditional practices and the importance of strong community support as well as openness, and mental stimulation. A Worldly Perspective:  As a woman who has lived in 7 different countries and across 2 continents, I understand the beauty of diversity  and the importance of adaptability.  My fluency in both English and Spanish allows me to connect with a broader range of women in Asturias, where I currently reside. I’m also practicing my neighbor’s language as well, Portuguese and/or French. My Passion: Your Empowerment These experiences have shaped my passion for empowering women throughout their pregnancy and motherhood journey. I believe in blending traditional wisdom with evidence-based practices to create a holistic and personalized approach to your care. I’m trained as a master’s degree Nutritionist, certified Doula, lactation Educator, Health Coach in California and in Europe. Why Choose Earthyvette? Bicultural Understanding: I bridge the gap between cultures, fostering a comfortable space for women of all backgrounds.   Global Perspective: I bring a wealth of experience to your journey, offering creative solutions and adaptability always tailored to your needs and with you taking the lead.   Fluent Communication: English and Spanish fluency ensures seamless communication throughout your pregnancy.   Passionate Advocate: My dedication to your well-being is at the heart of everything I do. Embrace Your Journey with Earthyvette Let my unique blend of passion, cultural understanding and global perspective guide you on your path to empowered motherhood. Discovery Call Ivette Navarro | MS Nutritionist & Founder

Every woman deserves to feel safe, heard, and respected during pregnancy and childbirth.  It’s not just about medical care; it’s about honoring your experience. What is Respectful Care? Imagine a world where every woman feels listened to, valued, and supported during her pregnancy journey.  That’s respectful care.  It’s about: Trust: Building a strong relationship with your healthcare provider based on trust and respect. Choice: Having the freedom to make decisions about your own body and birth experience. Dignity: Being treated with kindness and respect, no matter what. Information: Receive clear and honest information about your pregnancy and birth options. Why Does it Matter? Respectful care is linked to better birth outcomes, fewer complications, and improved mental health for both mother and baby (1). It’s about empowering women and recognizing their strength and resilience. How Can You Advocate for Yourself? Ask questions: Don’t be afraid to question your care provider. Your body, your birth. Build a support system: Surround yourself with people who believe in you and your choices. Trust your instincts: You know your body best. Speak up: If you feel disrespected, don’t hesitate to voice your concerns.   Remember, you deserve the best care possible. As a trained doula, I’m committed to advocating for respectful care for all women.  Let’s work together to create a world where every woman feels empowered and supported during her pregnancy journey. Want to learn more about respectful care or need support?  Reach out! Discovery Call Ivette Navarro | MS Nutritionist & Founder Resources:(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10292163/ 2. The prevention and elimination of disrespect and abuse during facility-based childbirth PDF by the World Health Organization

Nurturing You & Your New Miracle – 6 Postpartum Support SessionsWelcome, mama!  This postpartum package is designed to offer you the gentle support and guidance you deserve during this precious, yet demanding, time. With 6 personalized sessions, each lasting 1 hour, I’ll be here to help you navigate the joys and challenges of motherhood. What’s Included: Emotional Support & Listening Ear: A safe space to share your feelings, anxieties, and triumphs as a new mom.   Breastfeeding Support & Guidance: Assistance with establishing breastfeeding, troubleshooting challenges, and ensuring a positive nursing experience (if that’s your path) by a certified Lactation Educator.   Postpartum Nutrition & Recovery: Personalized meal ideas and tips to support your body’s healing journey and energy levels.   Newborn Care & Development: Guidance on caring for your little one, promoting healthy sleep patterns, and fostering a strong bond.   Stress Management & Relaxation Techniques: Tools and practices to help you manage stress and prioritize your well-being.   Resource & Community Connection: Guidance on local resources, support groups, and connection with other Asturian mamas.     Benefits: Enhanced Emotional Well-being: Receive support as you adjust to motherhood and navigate the emotional rollercoaster.   Successful Breastfeeding Journey (if desired): Gain confidence and overcome challenges related to breastfeeding.   Optimal Nutrition & Recovery: Nourish your body and support healing with personalized meal plans and advice.   Empowered Newborn Care: Gain confidence in caring for your baby and fostering their healthy development.   Stress Reduction & Relaxation: Learn techniques to manage stress and prioritize self-care.   Stronger Support Network: Connect with other Asturian moms and access valuable local resources. Who is this for? New moms in the postpartum phase (typically within the first 6 months after delivery).   Women/families seeking support and guidance during their postpartum journey.   Moms looking to optimize their well-being and build confidence in caring for their newborn. Embrace the Joy of Motherhood! Contact Earthyvette today to schedule your initial consultation and embark on a nurturing experience in your postpartum journey. free discovery call Ivette Navarro | MS Nutritionist & Founder

Embrace a Respected & Confident Birth – Comprehensive Doula Support Experience the magic of birth with confidence and support! This premium package provides comprehensive doula care throughout your pregnancy journey, culminating in personalized birth support. What’s Included: 2 Pre-Pregnancy Sessions (1 hour each): We’ll discuss your birth vision, preferences, and concerns to create a personalized birth plan.   Unlimited Phone & Email Support Throughout Pregnancy: Feel empowered to ask questions and receive ongoing support as you navigate your pregnancy.   Continuous Birth Support – 1 Week On-Call: I’ll be readily available for the entire week leading up to your birth, ensuring I’m present when labor begins.   Personalized Birth Doula Services (No Time Limit): Receive continuous emotional, physical, and informational support throughout your labor and delivery, regardless of the length of your birth. This includes: Comfort Measures: Access to essential oils, massage techniques (if desired), and aromatherapy to promote relaxation. Nourishing Guidance: Assistance in selecting healthy snacks and drinks to maintain your energy levels during labor. Birth Playlist Creation: We’ll curate a personalized music playlist to enhance your birthing experience.   1 Postpartum Session (1 hour): We’ll connect within the first week after birth to discuss your recovery, breastfeeding questions (if applicable), and offer emotional support plus light housework.   Benefits: Empowered Birth Planning: Create a birth plan that reflects your vision and preferences.   Continuous Support Throughout Pregnancy: Feel confident knowing you have a trusted resource readily available.   Stress-Free On-Call Period: Eliminate worry about doula availability during your birth week.   Personalized Birth Experience: Receive dedicated support that caters to your individual needs and preferences.   Smoother Postpartum Transition: Ease into motherhood with guidance and support in the early days.   Who is this for? Women/families seeking comprehensive doula care for a confident and empowered birth experience.   Moms-to-be who desire emotional, physical, and informational support throughout labor and delivery.   Women who value personalized attention and customized comfort measures during birth. Embrace Your Birthing Journey! Contact Earthyvette today to schedule your FREE initial consultation and experience the magic of birth with personalized support every step of the way. FREE Discovery call Ivette Navarro | MS Nutritionist & Founder