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Congratulations on your pregnancy! This comprehensive package guides women/families through their pregnancy journey, equipping them with the knowledge  and support they need for a positive and empowering experience. Through 6 personalized sessions (lasting approximately 1 hour each)  we’ll create a roadmap tailored to your unique needs and goals. “Embrace Your Pregnancy with Confidence – 6 Personalized Sessions” What’s Included: Initial Consultation: We’ll discuss your health history, goals, any questions you have and explore your vision for your birth experience. Personalized Prenatal Nutrition Plan: We’ll develop a healthy eating guidance  rich in essential nutrients to support you and your growing baby. Prenatal Supplement Guidance: We’ll review what to look for in prenatal vitamins  and minerals based on your individual needs (reviewed and approved by your doctor always) Movement & Relaxation Techniques: Learn gentle exercises and relaxation practices  to promote physical comfort and emotional well-being. Birth Education & Planning: We’ll delve into birthing options, birthing plans and pain management strategies. Emotional Support & Advocacy: Receive a safe space to express your feelings ask questions, and feel empowered throughout your pregnancy. Benefits: Optimal Nutrition: Nourish your body and your baby with a customized eating plan. Informed Choices: Gain knowledge about your options for a positive and empowering birth experience. Reduced Stress & Anxiety: Learn techniques to manage stress and promote emotional well-being. Physical Comfort & Confidence: Explore movement practices that enhance your comfort and prepare you for childbirth (Safety first). Strong Advocate by Your Side: Have a trusted partner to answer questions and support your choices. Who is this for? Women at any stage of their pregnancy seeking comprehensive support.   Women looking to optimize their health and well-being throughout pregnancy.   Moms-to-be who desire emotional support and guidance in making informed choices. Embrace Your Pregnancy Journey! Contact Earthyvette today to schedule your initial consultation and embark on a confident and empowered pregnancy experience. Additional Notes: This package can be customized upon request to fit your specific needs.  Individual consultations are also available. Free discovery call Ivette Navarro | MS Nutritionist & Founder

In the heart of the coast of Asturias, amidst the lush greenery and the tranquil embrace of nature I embraced a set of values – a collection of 11 affirmations that resonate deeply with the principles of Earthyvette Nutrition and Women’s Health. These affirmations, carefully crafted with love and intention embody the essence of nature, interconnectedness, the universe, gratitude, elevated consciousness, and love. The Vibrant Energy of Nature Imagine yourself surrounded by the vibrant energy of nature  connected to the Earth’s healing power, and bathed in the light of the universe. These affirmations will guide you on a journey of self-discovery, empowering you to embrace your true potential  and live a life filled with purpose, joy, and fulfillment. Let’s embark on this journey together, one affirmation at a time, as we unlock the power of our inner garden  and cultivate a life that thrives in harmony with nature and the universe. Focused on Nature, Interconnectedness, the Universe, Gratitude, Elevated Consciousness, and Love Nature Connection: I am deeply connected to the rhythms of nature and the Earth’s healing energy. Interconnectedness: All beings are interconnected, and I am a harmonious part of this beautiful tapestry of life. Universal Love: I am surrounded by the infinite love of the universe, and I radiate love to all beings. Elevated Consciousness: I am in alignment with my highest self and am constantly evolving in consciousness. Gratitude: I am grateful for the abundance and beauty in my life, and I express gratitude daily. Nourishment: My body is a garden, and I cultivate + nourish it with wholesome, nourishing foods. Self-Love: I love and accept myself unconditionally, flaws and all. Healing: My body has the innate ability to heal itself, and I support this process with love and care. Abundance: I am open to receiving abundance in all areas of my life. Inner Peace: I am a vessel of inner peace, and I radiate calm and tranquility to those around me. Harmony: I am in harmony with the universe, and I live in alignment with my soul’s purpose. As you embark on your journey of self-discovery and growth may these affirmations serve as a guiding light, illuminating your path towards a more fulfilling and meaningful life.  Remember, you are not alone on this journey.  The universe/God (is a female)/divine energy is conspiring in your favor, and the power to create your reality lies within you. Embrace the beauty of nature, the interconnectedness of all beings the infinite love of the universe, the power of gratitude, the elevation of your consciousness,  and the boundless love that resides within you. May these affirmations inspire you to plant your own inner garden cultivate your unique gifts, and bloom into the radiant being you were meant to be. Ivette Navarro | Earthyvette Founder | MS Nutritionist & Doula

Imagine a mighty oak tree, standing tall and proud. Its roots dig deep into the earth, soaking up all the goodness it needs to grow strong and sturdy.  Just like that tree, your bones are building blocks that need nourishment to thrive. When you move your body it’s like giving your bones a little workout. Think of it like watering your tree – it helps the roots grow deeper and stronger.  This movement, combined with a healthy diet filled with bone-building foods like calcium and vitamin D, is like giving your tree the perfect growing conditions. Photo by Freepik Strong bones aren’t just about looking good;  they’re about feeling good  and staying independent as you get older. Picture yourself hiking with your grandkids or dancing freely without worrying about falling – that’s the power of healthy bones! So, let’s nourish our inner tree!  Move your body, eat your greens, and soak up some sunshine.  Your future self will thank you! Mantra: Strong bones, happy life! Ivette Navarro | MS Nutritionist & Founder

I wasn’t there to replace the doctors or nurses, but to empower my youngest sister, Paulina (Pao).  I explained medical jargon in a way that made sense, offered different birthing positions for comfort, and most importantly, listened.  Pao felt heard, understood, and supported – a stark contrast to the impersonal experience she’d feared. As the contractions intensified, Ivette offered massage techniques to ease the pain, guided Pao through deep breathing exercises and reminded her of her inner strength. When doubt crept in,  my unwavering belief in my sister’s capability to birth her baby became an anchor. Beyond the Delivery Room: A Long-Term Ally Finally, after a long and arduous journey, Pao held her precious newborn son in her arms. Exhausted but exhilarated, she looked my eyes, her eyes filled with gratitude.  The doula effect wasn’t just about the delivery; it was a long-term connection. In the days and weeks that followed, I continued to be a source of support.  I offered breastfeeding guidance, helped Pao navigate the emotional rollercoaster of postpartum life and simply listened as Pao adjusted to motherhood. Photo by Büşranur Aydın at Pexel.com The Ripple Effect of a Doula’s Presence Pao’s experience wasn’t unique. Studies suggest that doula support can lead to a number of positive outcomes, including: Shorter labor times Reduced need for interventions (like epidurals) Increased breastfeeding success rates Decreased risk of postpartum depression But the benefits go beyond statistics.  The doula effect creates a ripple effect.  A mother who feels empowered during birth is more likely to feel confident and capable as a parent.  This confidence can translate into a stronger bond with her child, a more positive outlook on life and a willingness to share her experience with others.  Imagine a world where doulas are readily available, supporting mothers  and shaping a future generation raised by empowered women.   The Next Chapter: Unveiling the Science Behind the Magic In our next blog post, we’ll delve deeper into the science behind the doula effect.  We’ll explore the hormonal changes that occur during labor and how a doula’s presence can positively impact this process.  We’ll also discuss the emotional and psychological benefits of having a doula by your side. So, stay tuned! And if you’re considering having a baby, consider the magic of a doula.  They might just be the missing piece for an empowered and positive birth experience. Ivette Navarro | Founder of Earthyvette

Imagine your cycle as a season shift. You wouldn’t expect to plant seeds in winter, would you?  Our bodies are the same! There are 4 phases in a woman’s cycle, and just like the seasons, each has its purpose: Follicular Phase (Spring): This is your building phase, fueled by estrogen. Energy is high, and it’s a great time to go after your goals! (Mayo Clinic, 2021) Ovulation (Summer): Time to shine! Your body releases an egg, and your energy is typically high. (National Institutes of Health, n.d.) Luteal Phase (Autumn): Progesterone takes center stage, preparing your body for pregnancy. This is where things can slow down a bit. (Mayo Clinic, 2021) Menstruation (Winter): Your body sheds its lining, and you might experience cramps, fatigue, and mood swings. This is your time to rest and replenish. (National Women’s Health Network, 2023) Photo by Polina Zimmerman/ Pexels Why 3 Days of Rest During Menstruation Matters: Think of those 3 days as your body’s power down and reboot. Studies suggest reducing physical activity during this time allows your body to focus on its internal work (Gronroos et al., 2019). Resting can help with cramps, fatigue, and even emotional well-being. How to Embrace Your Restful Winter: The Power of “No”: This is your time to prioritize self-care. Don’t be afraid to say no to social engagements, work overtime, or even household chores. Delegate, reschedule, or simply decline – your body will thank you! Meditation & Gentle Yoga: These practices can be incredibly helpful during menstruation. Meditation helps calm your mind and ease emotional swings, while gentle yoga can improve circulation and reduce cramps. (Harvard Health Publishing, 2020) Hydrate: Water helps reduce cramps and bloating. Nourish yourself: Choose nutrient-rich foods and herbal teas that support your body. Photo by Sarah Chai/ Pexels Why We Deserve Rest: Society often expects women to power through their periods. But periods are a natural part of being a woman!  Giving ourselves 3 days to rest every month (YES! every months) isn’t a weakness it’s a necessity.  Imagine a world where workplaces and schools normalize this monthly need. Women could return feeling refreshed and ready to flow and play in the world – just like the changing seasons. Let’s own our flow and rewrite the narrative. Rest is power! Much love here at Earthyvette! Ivette Navarro | Founder of Earthyvette

Estás embarazada – ¡felicidades! (Congratulations!) Es un momento emocionante, lleno de cambios y nuevas expectativas.  Una de las decisiones más importantes que puedes tomar es asegurarte de una nutrición adecuada para ti y tu bebé en desarrollo. Aquí es donde entro yo, ¡tu nutricionista especializada en embarazo!  Con un máster universitario y más de 5 años de experiencia en salud de la mujer tengo la formación y la pasión para guiarte en la alimentación durante esta etapa crucial.  Además, como doula capacitada por el programa Birthworkers of Color Doulas de Los Ángeles, California, estoy comprometida con la salud y la defensa de las mujeres. Photo by Cotton Studio on Pexel ¿Por qué es importante la nutrición durante el embarazo? Piensa en tu bebé como una pequeña semilla que está creciendo rápidamente.  Para desarrollarse fuerte y san@, necesita los nutrientes correctos.  Una alimentación balanceada te proporciona a ti la energía que necesitas y a tu bebé los bloques de construcción esenciales para su cerebro, huesos, y órganos. ¿Cómo te puedo ayudar? Crear un plan de alimentación personalizado: Considerando tus gustos, necesidades, ciertas condición médica preexistente, e incluso tu experiencia con la lactancia materna gracias a mis proyectos de máster relacionados.   Responder a tus preguntas sobre alimentación:  Aclaremos dudas sobre mitos alimenticios y te guiare basada en ciencia. Ofrecer opciones saludables y deliciosas:  Te mostraré cómo tu puedes incorporar variedad y sabor a tu dieta prenatal a tu gusto. Apoyarte en el control de peso: Te guio en mantener un aumento de peso saludable durante el embarazo con enfoque en nutrientes.   Beneficios a corto y largo plazo Menor riesgo de complicaciones: La nutrición adecuada durante el embarazo puede ayudar a prevenir defectos del tubo neural en el bebé, la preeclampsia en la madre, y un peso saludable al nacer. Desarrollo saludable del bebé: La alimentación balanceada proporciona nutrientes clave para el desarrollo del cerebro, la vista y el sistema inmunológico del bebé. Mayor energía para ti: Comer bien te da la energía que necesitas para enfrentar los cambios físicos del embarazo y prepararte para el parto. Hábitos saludables para toda la familia: Los buenos hábitos alimenticios que aprendas durante el embarazo pueden convertirse en un estilo de vida saludable para toda tu familia. ¡Llamada de acción! No tienes que enfrentar la nutrición prenatal sola. ¡Reserva una cita conmigo hoy!  Juntas podemos crear un plan de alimentación que te fortalezca a ti y a tu bebé para un embarazo saludable. ¡Juntas somos más fuertes! (Together we are stronger!) Ivette Navarro Nutricionista Especializada en Embarazo y Doula Certificada Ivette Navarro | Fundadora de Earthyvette

Hey Earthyvette fam! Let’s talk about oxytocin, a superstar hormone that plays a key role in our overall well-being, especially for women’s health. What is Oxytocin? Imagine a tiny hug messenger zipping around your body. That’s oxytocin! It’s sometimes called the “love hormone” because it gets released during things like cuddling, bonding, and childbirth [1]. By senivpetro on Freepik Why is it Important? Oxytocin does amazing things! It promotes feelings of: Love and Connection: Those warm fuzzies you get after spending time with loved ones? Thank oxytocin! [2] Stress Relief: Oxytocin helps lower cortisol, the stress hormone, making you feel calmer [3]. Healing Power: Studies suggest oxytocin can even play a role in wound healing [4]. Boosting Your Oxytocin Levels (Naturally!) The good news? You can give your oxytocin a boost with some simple practices: Hug it Out: A big squeeze with a friend or loved one (or even a pet!) triggers oxytocin release [5]. Laughter is the Best Medicine: Sharing a good laugh is a natural oxytocin booster [6]. Food for Thought: Certain foods, like dark chocolate and fatty fish, may also contribute to oxytocin production [7]. By stockking on Freepik Oxytocin & Women’s Health: For women, oxytocin plays a particularly important role: Pregnancy & Birth: Oxytocin helps regulate contractions during labor and delivery [8]. Breastfeeding: This feel-good hormone supports milk production and bonding between mama and baby [9]. My Self-Hug Secret! As a yoga and meditation enthusiast, I’ve discovered a powerful way to boost my oxytocin levels – a good old-fashioned self-hug!  During my practice, I take a moment to wrap my arms around myself, feeling the gentle pressure and warmth. It’s a simple act, but it reminds me that I’m worthy of love and support, even when I’m alone.  And guess what? Studies by Dr. Mindy Peltz, a world-renowned fasting and women’s health expert, suggest self-hugs can actually lower cortisol levels – a win-win for stress relief and oxytocin production! [10]   A Big Thank You! A huge thank you to all the amazing women’s health researchers, like Dr. Mindy Peltz, who are paving the way for a deeper understanding of our bodies and how to optimize our well-being. The Takeaway: Oxytocin is a powerful hormone that contributes to our physical and emotional well-being.  By incorporating these simple tips into your daily life, like a self-hug during your next yoga session, you can naturally boost your oxytocin levels  and experience the wonderful benefits it offers! Ivette Navarro | Earthyvette Nutrition Founder Sources Psychology Today. (2018, February 5). The Science of Love. https://www.health.harvard.edu/mind-and-mood/oxytocin-the-love-hormone National Institutes of Health. (n.d.). Oxytocin. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2689929/ Harvard Health Publishing. (2020, August 10). Understanding the stress response. https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body Science Daily. (2014, March 17). Oxytocin Promotes Wound Healing. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6754027/ Greater Good Science Center at UC Berkeley. (2010, January 11). The Power of Touch. https://sophiezadeh.com/body-language-blog/oxytocin-touch University of California, Los Angeles. (n.d.). Laughter. https://journals.physiology.org/doi/10.1152/advan.00030.2017 Dr. Mark Hyman. (2018, February 14). 10 Ways to Boost Your Oxytocin Levels Naturally. https://www.evolveyou.app/blog/food-to-increase-oxytocin-how-to-boost-oxytocin-level American Pregnancy Association. (2020, August 11). Oxytocin and Labor. https://americanpregnancy.org/labor-and-birth/labor-and-birth-terms-to-know/?sw_cache=rebuild National Institutes of Health. (n.d.). Breastfeeding. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10631302/ Pelz, M. (n.d.). Episode 119: Oxytocin: The Most Powerful Hormone Ever? – With Dr. Anna Cabeca [Audio podcast episode]. Dr. Mindy Pelz.     

Hola amigos! Ivette Navarro here, a Nutrition Specialist, Doula and Earthyvette founder.  Growing up in San Diego, the land of the Kumeyaay people, always felt a little magical.  Field trips to Mission Trails, museums filled with history, and the whispers of the past always sparked my curiosity.  Learning about the Kumeyaay people, the original inhabitants of what is now called the city of San Diego, was especially fascinating. Wisdom Woven in the Landscape: One memory that always stuck with me was a visit to a Kumeyaay village replica at a museum.  Our guide, an elder with a warm smile and eyes that held stories, explained how they used local plants for everything – food, medicine, even ceremonies.  Showed us a fragrant bush called “chaparral” and explained how a tea made from its leaves could soothe a tummy ache [1].  It was like nature’s own pharmacy, right there from the backyard. Caring for New Mothers: The Kumeyaay people also had beautiful traditions around welcoming new life. After childbirth, new mothers were encouraged to rest and heal.  Imagine comfy blankets under the shade of a majestic oak tree, the gentle breeze whispering through the leaves, and the calming sounds of nature lulling mama and baby to sleep.  This focus on rest and self-care is something I still hold dear today –  it’s such a natural way to support a new mama’s well-being. Food for New Beginnings: The Kumeyaay diet emphasized fresh, local foods – fish from the sparkling Pacific, juicy berries from the rolling hills, and colorful vegetables bursting with life.  These foods, packed with essential nutrients, nourished both mama and baby during this special time [2]. A Journey of Learning: Even though I wasn’t raised Kumeyaay, their traditions have left a lasting impression on me.  It’s a constant reminder of the deep connection between people and the land, and the importance of honoring the wisdom of those who came before us.  My journey of learning about the Kumeyaay people is far from over, but their legacy of love, care, and connection with nature inspires me every day. Earthyvette embraces this spirit of honoring tradition. Whether it’s using natural remedies, prioritizing rest, or nourishing your body with healthy foods, there are so many ways to celebrate new life with love and care. ¡Felicidades! (Congratulations!) to all the mamas out there. Want to learn more about the Kumeyaay people? Check out the resources below! Ivette Navarro | Earthyvette Founder| MS Nutritionist Article Sources: San Diego Natural History Museum. (n.d.). Kumeyaay Ethnobotany. [https://mtrp.org/visitor-center/] Wilken, B. (2012). Ethnobotany of Baja California’s Kumeyaay Indians: A Thesis Presented to the Faculty of San Diego State Univ https://www.sandiegocounty.gov/content/dam/sdc/pds/ceqa/JVR/AdminRecord/IncorporatedByReference/Appendices/Appendix-E—Cultural-Resources-Report/Wilken%202012_Ethnobotany%20of%20Baja%20California.pdf Viejas Band of Kumeyaay Indians. https://viejasbandofkumeyaay.org/viejas-community/kumeyaay-history/California State University, Bakersfield. (n.d.). Unit 3.2: Kumeyaay Indian Student Reader [PDF].      

Hola! I’m here in sunny Spain, a Mexican-American nutritionist with a love for good food.  Have you ever noticed how certain meals leave you sluggish, while others make you feel ready to conquer the day? It’s not magic, amigos, it’s the power of food. The Symphony Inside You: Imagine trillions of tiny friends living in your belly – that’s your gut microbiome, a buzzing world of bacteria and other microbes.  These little guys play a big role in your health, including your energy levels. Finding Balance: When I first arrived in Spain, I craved the bold flavors of my Mexican heritage. Don’t get me wrong, Mexican cuisine is amazing!  There are plenty of dishes packed with feel-good food, like fresh fish tacos or a veggie-filled bean burrito.  But those delicious, sometimes greasy, comfort foods often left me feeling zapped of energy.  Here’s the science – greasy and ultra-processed foods are tough for your gut to digest. This struggle can lead to inflammation and zap your energy [1]. The Power of Poke: Then, I discovered the wonders of Japanese cuisine, especially sushi and seafood. This shift was a win-win!  Fish is packed with omega-3 fatty acids, which studies show can actually help reduce inflammation and boost energy levels [2].  Plus, lean protein keeps you feeling fuller for longer, avoiding those afternoon slumps. Sushi is a favorite in many parts of the globe now. My partner and I really enjoy sushi making at home although not as authentically made as the Japanese sushi probably is, we opt for buying fresh fish locally as much as possible and make the rice our own way.  We also had the fortune, to try some poke bowls from our trip to Hawaii back in 2022. Swedish Secrets: Remember that year in Sweden? Their focus on fresh, whole foods resonated with me.  Science backs this up too! Whole grains, fruits, and veggies are full of fiber, which feeds your gut microbiome the “good stuff” it needs to thrive [3].  A happy microbiome is a happy you with more energy to explore the world (and maybe even try a new type of aerobics class and see if you like it!). Ways to Make aShift: Ready to feel the Earthyvette energy boost? Here are some simple tips: Swap greasy for grilled: Opt for grilled chicken or fish instead of fried options (or limit fried as much as possible) Fiesta with fruits and veggies: Add a colorful salad or veggie stir-fry to your meals, like a fiesta for your gut! Go for whole grains: Brown rice or whole-wheat tortillas are tastier and better for you than refined grains. Don’t forget the good fats: Include healthy fats like avocado or olive oil in your diet. Remember, it’s all about balance!  No need to make every change on the list. Small steps, big impact. You can still enjoy your favorite Mexican treats sometimes.  But by making small changes and feeding your gut microbiome the right kind of food, you’ll be on your way to feeling energized  and ready to explore all the wonders of the world (and beyond!). ¡Buen provecho! (Enjoy your meal!) Ivette Navarro | Founder of Earthyvette| MS Nutritionist and Doula Science Sources: Harvard Health Publishing. (2020, August 27). Diet and inflammatory bowel disease. https://www.health.harvard.edu/nutrition/fighting-inflammation-with-food National Institutes of Health (.gov). (2022, April 12). Omega-3 fatty acids. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9892774/ National Institutes of Health (.gov). (2022, September 28). Dietary fiber. https://www.ncbi.nlm.nih.gov/books/NBK559033/