Monthly blog

Decoding the Symphony of Cries: A Brief Guide to Newborn Communication (and Sanity!)

Newborn cries can feel like a foreign language, leaving parents exhausted and bewildered.  But fear not! This symphony of sounds actually communicates your baby’s needs. Let’s dive into this brief guide. Photo by Freepik What’s Normal? Newborns cry for a reason, and most often, it’s due to basic needs like hunger, discomfort, or tiredness.  Red Flags:  Kaiser Permanente suggests that if baby cries more than 3 hours a day, then it can be a good idea to call your baby’s pediatrician/doctor [1]. Decoding the Cues: Hunger Cues:  Before a full-blown cry erupts, your baby will offer subtle hunger cues. Look for  rooting (turning their head towards your touch or nipple) sucking motions fussiness or hands in their mouth.  Responding to these early cues helps avoid frustration and promotes a calmer feeding experience [2]. Other Reasons for Crying: Crying can also signal: Discomfort: A dirty diaper, feeling too hot or cold, or gas can all cause distress. Tiredness: Yawning, fussiness, and glazed eyes are signs your baby needs sleep. Overstimulation: Too much noise or activity can overwhelm newborns. Need for Comfort: Sometimes, a simple cuddle or being held close is all your baby needs. Photo by Pexels.com Feeding on Demand & Night Feeds: Forget the “feeding schedule” myth!  Newborns have tiny tummies and frequent feedings are essential.  A healthy range for newborn feeding frequency is typically 8-12 times every 24 hours, but this can vary depending on your baby’s individual needs.  Kelly Mom, suggests that some babies may eat more often, while others may go slightly longer stretches [3].  so responding to your baby’s hunger cues, rather than waiting for a full-blown cry, promotes better digestion and prevents overfeeding. Nighttime expectations:  Newborns don’t understand the concept of night and day yet, so expect frequent night wakings for feedings.  This is completely normal and will gradually improve as your baby gets older. Most newborns will wake every 2-3 hours for night feeds in the first few months (California WIC [4]). Tips for Night Feeds: Keep it calm and quiet: Dim the lights and avoid stimulating activities during night feeds. Feed in a side-lying position: This can be a comfortable and safe way to feed your baby at night. Comfort is key: Change diapers only if necessary to minimize disruptions. Take turns (if feeding with a partner): This allows each parent to get some rest in between feedings. The Love Factor: There’s no such thing as spoiling a newborn with too much love and attention. Responding to their cries and providing comfort builds a strong emotional bond and promotes healthy development [5]. Photo by Freepik The Support System: Remember, you’re not alone!  Lean on your partner, family, and/or friends for help with household chores and giving you breaks for sleep and self-care.  Adequate sleep and proper nutrition are crucial for your own well-being, allowing you to better care for your little one [6] The Breastfeeding Advantage: Breastfeeding not only provides your baby with optimal nutrition and strengthens their immune system [7], but also promotes emotional regulation and bonding.  Research by the National Institute of Health suggests breastfed babies experience less crying and fussiness compared to formula-fed babies [8]. Embrace the Journey: This newborn stage is both challenging and rewarding.  By understanding your baby’s cries, utilizing support systems, and prioritizing your own well-being, you’ll navigate this precious time with confidence and love.   Remember: While this blog provides general information, it’s not a substitute for professional medical advice. Always consult your pediatrician with any concerns you may have. Ivette Navarro | Founder of Earthyvette Nutrition, MS Nutritionist & Doula References National Center for Early Childhood Development and Learning. (n.d.). Excessive Crying in Infants. https://healthy.kaiserpermanente.org/hawaii/health-wellness/healtharticle.understanding-why-your-baby-is-crying California WIC. Recognizing Your Baby’s Hunger Cues. La Leche League International. (2023, January 11). Recognizing Hunger Cues. https://www.facebook.com/LaLecheLeagueUSA/posts/babies-use-many-cues-to-indicate-hunger-prior-to-cryingearly-cues-include-smacki/2396234273738438/  KellyMom. (2023, June 05). Feeding Cues. https://kellymom.com/store/handouts/newborn/hunger_cues.pdf  California Women, Infants, and Children (WIC). Nighttime Breastfeeding and Chestfeeding. https://www.cdph.ca.gov/Programs/CFH/DWICSN/Pages/Program-Landing1.aspx Walker, N. (2019, September 19). Does Breastfeeding Help Babies Sleep Better? National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163497/ National Healthy Start Association & Zero to Three. (2021, June). Better Sleep for Breastfeeding Mothers, Safer Sleep for Babies. https://nichq.org/insight/better-sleep-breastfeeding-mothers-safer-sleep-babies  Centers for Disease Control and Prevention (CDC). Benefits of Breastfeeding for Mothers and Babies. https://www.cdc.gov/nutrition/infantandtoddlernutrition/breastfeeding/recommendations-benefits.html  National Institutes of Health (.gov). (2021, December 09). Benefits of Breastfeeding

Decoding the Symphony of Cries: A Brief Guide to Newborn Communication (and Sanity!) Read More »

A Sparkling Mocktail for Mind, Body, and Baby

Summer’s here, and the sunshine is calling for a refreshing drink! Whether you’re glowing with pregnancy  or simply basking in the California or Asturian sunshine, this sparkling mocktail is the perfect way to cool down and nourish your body. California Dreamin’: Apricot Bliss California sunshine is captured in this vibrant mocktail! Juicy apricots, packed with vitamins A and C, are the star of the show, boosting your immune system and keeping your skin healthy.  We’ve added a touch of honey for natural sweetness and ginger for a touch of zest. Sparkling water gives it a light and bubbly finish, perfect for a poolside sip. Ingredients: 1 ripe California apricot, pitted and chopped 1/2 inch fresh ginger, peeled and grated 1 tablespoon honey 1 cup sparkling water Fresh mint leaves, for garnish (optional) Instructions: In a blender, combine chopped apricot, ginger, and honey. Blend until smooth. Strain the mixture into a glass filled with ice. Top with sparkling water and garnish with a sprig of fresh mint (optional). Asturian Delight: Albaricoque Fizz Asturias, nestled in northern Spain, boasts its own sunshine-kissed apricots in June.  This mocktail takes inspiration from the region I now call home away from home, featuring fresh apricots alongside a touch of tangy lemon and aromatic rosemary.  It’s a refreshing and invigorating drink, perfect for a warm afternoon. Ingredients: 1 ripe Asturian apricot, pitted and chopped 1/2 tablespoon lemon juice 1 sprig fresh rosemary 1 cup sparkling water Fresh rosemary sprig, for garnish (optional) Instructions: In a muddler (or small glass), muddle the chopped apricot and rosemary sprig together to release the flavors. Strain the mixture into a glass filled with ice. Add lemon juice and top with sparkling water. Garnish with a fresh rosemary sprig (optional). Cheers to Sunshine & Well-being! No matter which version you choose, this mocktail is a delicious and healthy way to stay hydrated and cool off this summer.  It’s perfect for pregnant mamas looking for a refreshing alternative to sugary drinks, and the ingredients offer a delightful boost of vitamins and antioxidants for everyone.  Remember that studies show that drinking alcohol has various health risks. So, grab your favorite sunshine-colored glass, whip up this mocktail, and sip your way to a healthy and happy summer! Ivette Navarro | Founder of Earthyvette Nutrition | MS Nutritionist and Doula

A Sparkling Mocktail for Mind, Body, and Baby Read More »

The Superpower You Already Have: Sleep

Remember that time you aced that test after a good night’s sleep? Or felt like you could create and feel well after a refreshing nap?  Sleep isn’t just a luxury – it’s your elixir of life, especially before, during, and after pregnancy.  Think of it like a magic potion that fuels your mind, mood, and energy, making you the amazing mom you were meant to be. Myths of productivity We all know the saying, “I’ll sleep when I’m dead,” right?  But here’s the truth: that hustle culture putting pressure on you to do more with less sleep is a myth that puts your health at risk.  When you’re sleep-deprived, your body craves: – more food (hello, late-night fridge raids!) – you rely on caffeine (jitters anyone?) – and your overall quality of life takes a nosedive.  Free journal Science backs this up!  Studies show that good sleep helps you: Think clearly: Ever feel foggy after a bad night’s sleep? Sleep strengthens your memory and helps you focus, making you a problem-solving pro. Stay happy: Sleep helps regulate hormones that affect your mood. Catch some Zzz’s and say goodbye to those grumpy mornings! Have more energy: Sleep recharges your batteries, giving you the stamina to play with your little one, tackle chores, and still have some left for yourself to feel well and calm. So how do you unlock this sleep superpower?  Here are 3 simple tips: Set a sleep schedule: Just like your little one, your body thrives on routine. Aim for 7-8 hours of sleep each night, and go to bed and wake up at similar times (even on weekends!). Chill out before bed: Give your mind a break! Avoid screens and bright lights for an hour before bedtime. Take a warm bath, read a book, or listen to calming music instead. Create a sleep haven: Make your bedroom a sleep sanctuary – dark, quiet, and cool. Invest in comfy pillows, cozy blankets, and blackout curtains. Remember, prioritizing sleep isn’t selfish, it’s essential.  By giving your body the rest it needs, you’ll be the best version of yourself for your loved ones and yourself, you deserve it. Want to track your sleep journey and cultivate gratitude?  I created a FREE downloadable journal with prompts to help you establish a healthy sleep routine and focus on the good stuff in your life!  Grab your copy at [link to your free journal download]. Now, share this post with a mama friend who deserves a good night’s sleep! Because sleep isn’t just a dream, it’s the superpower you already have within you. Sweet dreams! Ivette Navarro | MS Nutritionist & Doula

The Superpower You Already Have: Sleep Read More »

Move It, Mama! Boost Your Brain & Body with Exercise

Hey Earth Mamas (and everyone)! Ivette Navarro here, getting excited about the amazing benefits of exercise!  We all know it’s good for us, but did you know it can also be a brain booster? What Latest Research reveals Dr. Wendy Suzuki, a neuroscientist at New York University, has incredible research showing how regular exercise: Sharpens your learning: Exercise increases the production of brain chemicals that help you learn and retain information.   Boosts your mood: Physical activity releases endorphins, natural mood elevators that combat stress and anxiety.   Improves focus: Exercise enhances concentration and helps you stay mentally sharp throughout the day. But how do we fit exercise into our busy lives, especially in urban environments? The good news is, you don’t need a gym membership!  Here are some easy ways to move your body, no matter where you live (think San Diego or Asturias!): Brisk Walking: Explore your city streets or local parks. It’s free, convenient, and a great way to get some fresh air. Take the Stairs: Ditch the elevator whenever possible! Those extra steps add up and benefit your heart and legs. Bodyweight Exercises: No equipment needed! Squats, lunges, planks, and push-ups are fantastic for building muscle and improving overall fitness. Dance it Out! Put on your favorite music and have fun! Dancing is a joyful way to get your heart rate up. Remember, Earth Mamas, even small amounts of exercise can make a big difference!  Regular movement benefits your brain, body, and overall well-being.  It can even support your fertility journey, promote healthy pregnancy outcomes, and make postpartum recovery smoother. Ready to move your body and feel amazing? Start today! Ivette Navarro | Founder of Earthyvette Nutrition | MS Nutritionist & Doula

Move It, Mama! Boost Your Brain & Body with Exercise Read More »

Preventing Diseases Through Nourishment

Hey Earth mamas (and everyone!), Ivette Navarro here, beaming in from sunny Spain (although those California burritos still hold a special place in my heart!). As a Master’s-whichever-way-you-slice-it nutritionist, doula, and health coach  I’m passionate about empowering women on their fertility, pregnancy, and postpartum journeys.  And guess what? Food plays a powerful role in preventing disease throughout these stages and beyond! Food: Not Just Fuel, But a Shield Think of your diet as a superhero’s shield – the stronger it is, the better equipped you are to fight off illness.  Research shows a healthy diet rich in fruits, vegetables, and whole grains can significantly reduce the risk of chronic diseases like heart disease, type 2 diabetes, and even some cancers [1, 2, 3]. Nourishing Your Journey: Here’s how I translate this into real-life action for my clients: Fertility Feast: We focus on nutrient-rich foods that support hormonal balance and egg health.  Think colorful fruits and veggies, whole grains, lean proteins, and healthy fats like those found in avocados and nuts. Pregnancy Powerhouse: The emphasis here is on nourishing both mama and baby. We incorporate calcium-rich foods for strong bones and teeth iron for healthy blood flow, plenty of fruits and veggies for essential vitamins and minerals. And don’t forget – Omega-3 rich foods! These superstars, like fatty fish (think salmon!), are crucial for baby’s brain development and protection [4]. Postpartum Plate: During this time of healing and recovery, we prioritize foods that promote energy levels and support a healthy gut microbiome.  Think bone broths, fermented foods (hello, delicious Spanish yogurt!), and plenty of hydration. FREE Discovery call with earthyvette today Remember, you are what you eat! By making informed choices about your diet, you’re not just nourishing your body, you’re empowering yourself to prevent disease  and create a strong foundation for a healthy future for yourself and your little one. Ready to learn more? Subscribe to the newsletter for weekly tips on healthy eating throughout your fertility, pregnancy, and postpartum journey! Ivette Navarro | MS Nutritionist, Doula, Health Coach Sources: [1] Centers for Disease Control and Prevention: https://www.cdc.gov/chronicdisease/index.htm[2] American Heart Association: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations[3] American Cancer Society: https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html[4] National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716666/ #nutrition #diseaseprevention #fertility #pregnancy #postpartum #brainhealth #earthyvette

Preventing Diseases Through Nourishment Read More »

Morning Breathwork for Your Well-Being

Hey Earth mamas (and everyone!) Ivette Navarro here, to remind you that powerful tools can come in simple packages.  Breathework, anyone?  This isn’t about mastering fancy yoga poses (although those are great too!).  It’s about harnessing the magic of your breath to support your well-being, no matter where you are on your fertility, pregnancy, or postpartum journey. Why Breathe Deeply? Think of your breath as a superpower!  Deep, mindful breathing activates your nervous system’s relaxation response, calming your mind and body [1].  This is especially helpful during these life stages when stress can feel like a constant companion.   Easy as 1, 2, Breathe: Ready to give it a try?  Here’s a simple breathwork exercise to start your day: Find a comfy spot, seated or lying down. Close your eyes if you like. Take a slow, deep breath in through your nose, filling your belly with air. Hold for a count of 3 (don’t strain!). Exhale slowly and completely through your mouth. Repeat steps 1-4 for 5-10 minutes. Consistency is Key: Remember, small steps lead to big changes! Make this simple breathwork practice a part of your morning routine.  Over time, you’ll notice a difference in your stress levels and overall well-being. Bonus: Breathe, Mama, Breathe! This practice isn’t just about you; it positively impacts your little one too!  Deep breathing during pregnancy can help regulate your baby’s heart rate and oxygen levels [2]. So take a deep breath, Earth mama, and embrace the power of mindful breathing! Source: [1] Nature Medicine  [2] National Library of Medicine What are your favorite ways to manage stress in the morning? Share your tips in the comments below! Ivette Navarro | MS Nutritionist, Doula

Morning Breathwork for Your Well-Being Read More »

Breathe Deep, Mama: Simple Movement for Mental Wellness

Hey Earth mamas (and everyone!) Ivette Navarro here, spilling the tea (herbal tea, of course!) from my new cozy haven in Asturias, Spain!  Starting fresh in a new place with my partner has been an exciting adventure, but let’s be honest, adjusting to a new routine can be stressful.  As a Master’s-wielding nutritionist and Doula with a passion for women’s health, I know the importance of self-care especially for mamas who pour their hearts into everything they do. One strategy that’s been a game-changer  for my mental well-being here in beautiful Asturias?  Movement!  Now, I’m not talking about intense gym sessions (although, hey, you do you!).  Sometimes, the simplest things can make the biggest difference. Remember that science-backed magic? Yep, research shows even small bursts of movement can significantly improve your mood and reduce anxiety and depression [1]. Here’s how I’ve been incorporating movement into my new life in Asturias: Power Walks with a View: The scenery here is breathtaking, so I lace up my sneakers and explore the coastal trails or the city parks & gardens. Nature’s beauty is a natural stress reliever!   Dance Parties for One (or Two!): Putting on my favorite tunes and letting loose in the living room or in the kitchen is a guaranteed mood booster. My partner often joins in, and the laughter is contagious!   Sunrise Stretches: Starting the day with some gentle yoga poses on the balcony overlooking my neighbor’s organic garden and chicken coop sets a peaceful and positive tone. These little movements may seem insignificant, but they add up!  The key is  to find activities you enjoy and can easily integrate into your daily routine. Feeling overwhelmed? You’re not alone, Earthling!  Join the supportive Earthyvette community for encouragement and tips on incorporating movement into your busy life.  Sign up for the newsletter below and receive weekly health insights straight to your inbox, along with inspiration for nourishing your mind, body, and spirit! More on the Blog Source: [1] Harvard Health Publishing: https://www.health.harvard.edu/mind-and-mood/regular-physical-activity-can-boost-mood

Breathe Deep, Mama: Simple Movement for Mental Wellness Read More »

Finding Your Shine: The Meaningful Journey of Motherhood in a Busy World

Motherhood. It’s a powerful word that evokes a kaleidoscope of emotions: love, joy, exhaustion, and everything in between.  It’s a journey of immense personal growth, filled with moments both mundane and magical.  But in today’s fast-paced world, many mothers struggle to find a balance between nurturing their families and nurturing themselves. Here at Earthyvette, we believe that motherhood is inherently meaningful. You’re raising the next generation, shaping little minds and hearts.  But to truly thrive in this role, it’s crucial to prioritize your own well-being. Why Finding Meaning Matters Feeling a sense of purpose goes beyond simply checking tasks off your to-do list.  Research shows that mothers who find meaning in their motherhood experience greater well-being and resilience [1].  This translates to a more positive and enriching environment for your children. Rediscovering Your Purpose So, how do you rediscover your purpose as a mother in the midst of daily chaos? Here are some tips: Reconnect with your passions: Before motherhood, what fueled you? Was it art, reading, or spending time in nature? Carve out time, even if it’s just 15 minutes, to reconnect with those passions.   Find joy in the small moments: Laughter at the dinner table, a snuggle on the couch – these are the moments that build memories and connection. Savor them!   Focus on your strengths: Are you a creative problem-solver, a patient listener, or a master organizer? Identifying your strengths can help you feel more confident and fulfilled in your role as a mother. Balancing Self-Care and Family Care Self-care isn’t selfish, it’s essential.  A well-rested, nourished mother is better equipped to care for her family. Here are some practical tips to achieve balance: Delegate tasks: Can your partner or older children help with chores or errands? Embrace imperfection: Don’t strive for a picture-perfect life. Focus on what truly matters – creating loving memories and fostering healthy relationships. Schedule “me-time”: Even a short walk or a relaxing bath can make a world of difference. Remember, You Are Not Alone Motherhood can be isolating at times. Reach out to friends, family, or online support groups to connect with other mothers. The Meaningful Journey Continues Motherhood is a lifelong journey, and your purpose will evolve as your children grow.  Embrace the challenges, celebrate the victories, and never lose sight of the incredible gift you’re giving to your children –  your love and presence. Earthyvette is here to support you on this journey. We’ll continue to provide resources and tips for fostering a healthy and meaningful motherhood experience. Stay tuned and keep shining, mamas and mamas-to-be! Sources: [1] Journal of Positive Psychology:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697864/ Ivette Navarro | MS Nutritionist| Women’s health

Finding Your Shine: The Meaningful Journey of Motherhood in a Busy World Read More »

Spring into Sunshine: Gut Health for a Happy Mind & Body

Hey Earth mamas (and future mamas!), Earthyvette here, bringing you sunshine-infused science! As the world bursts into bloom this spring, let’s talk about nurturing not just your gut, but your mind as well. Recent research highlights the powerful connection between your gut microbiome and your mental well-being [1]. A happy gut can contribute to a balanced mood and a sharper mind – essential for the journey ahead! [2]. So, how can you nourish your gut and mind this spring?  Look no further than your local farmers market! Here are some delicious picks that are as good for your mood as they are for your gut: Leafy Greens: Packed with vitamins, minerals, and fiber, these support your gut bacteria and keep your mind sharp [3, 4]. Berries: Nature’s candy is loaded with antioxidants that fight inflammation – good for your gut and your mood [5]! Fermented Foods: Think yogurt, kimchi, and kombucha! These probiotic powerhouses feed the good bacteria in your gut, linked to feelings of well-being [6]. These are just a few ways to embrace the gut-mind connection this season. Stay tuned for more recipes and tips coming soon! In the meantime, soak up the sunshine, savor the delicious bounty of spring, and nourish your body and mind for the incredible journey ahead. Feel free to contact me with further questions. Ivette Navarro Living the Cali-Cool Dream in Spain P.S. Feeling overwhelmed? Start by incorporating one new gut-loving food into your diet each week. Small changes can lead to big results! Sources: [1] Nature: nature.com [2] National Institutes of Health: ncbi.nlm.nih.gov  [3] Harvard Health Publishing: https://www.health.harvard.edu/mind-and-mood/managing-stress-and-eating-leafy-vegetables-may-protect-the-brain [4] National Institutes of Health: ncbi.nlm.nih.gov  [5] National Institutes of Health: ncbi.nlm.nih.gov  [6] National Institutes of Health: ncbi.nlm.nih.gov  Ivette Navarro | MS Nutritionist

Spring into Sunshine: Gut Health for a Happy Mind & Body Read More »

Fueling Your Future: How Healthy Habits Now Lead to a Thriving Baby

Hey mamas-to-be (and those hoping to be soon!), here’s some real talk: the choices you make today  can impact your baby’s health for years to come. That’s right, from infancy all the way to adulthood, a healthy pregnancy kickstarts a healthy life for your little one. So, how can you rock this whole “prenatal powerhouse” thing? Let’s break it down. Food is Fuel, Fertility is the Flame: Thinking about getting pregnant? What you eat matters – a lot!  Studies show a diet rich in key vitamins and minerals can boost your fertility.  It’s like providing the best fuel to keep your body running smoothly  and ready for conception. Nourishing Your Nest (and Your New Roommate!): Once that bun is officially in the oven, congrats!  Your body’s working double-time, and a healthy diet becomes even more crucial.  Think of it as feeding both yourself and your growing baby.  The right nutrients support your energy levels and help your baby develop strong and healthy. Making Small Changes, Big Results: Don’t worry, you don’t need a complete food overhaul!  Start by focusing on small, sustainable changes. Here are a few tips: Swap sugary drinks for water or milk. Hydration is key! Load up on colorful fruits and veggies. They’re packed with vitamins and antioxidants. Choose whole grains over refined ones. Think brown rice instead of white! Lean protein is your friend! Chicken, fish, beans, and lentils are all great options. Don’t forget healthy fats! Avocados, nuts, and olive oil are your heart (and baby’s brain!) helpers. Remember, this isn’t about perfection – it’s about progress.  Even small improvements can make a big difference. Ready to Dive Deeper? Want more personalized advice on optimizing your diet for pregnancy and beyond?  Earthyvette offers consultations with Ivette Navarro, a San Diego-based, Master’s degree-nutritionist specializing in women’s health  and a published author (she’s basically a pregnancy and nutrition rockstar!).  She can help you create a customized plan to fuel your body  and nurture your growing baby. Head over to the Earthyvette website to learn more and connect with Ivette.  Let’s make your motherhood journey as healthy  and empowered as possible, one delicious bite at a time! Ivette Navarro | MS Nutritionist, Doula

Fueling Your Future: How Healthy Habits Now Lead to a Thriving Baby Read More »