Monthly blog

Hey Earth mamas (and future mamas!), Earthyvette here, with some sunshine-y news! I’ve recently relocated to the beautiful city of Aviles in Asturias, Spain.  It’s a dream come true to immerse myself in the vibrant Mediterranean lifestyle known for its focus on fresh, seasonal produce and gut health. Speaking of gut health, guess what? A happy gut  can be a key player in supporting a healthy fertility journey [1].  That’s because your gut microbiome, the trillions of tiny bacteria living in your digestive system, plays a role  in hormone regulation and even egg quality [2]. So, how can you nourish your gut for fertility this spring?  Look no further than your local farmers market!  Here are some delicious Mediterranean picks to add to your plate: Artichokes: These fiber powerhouses are prebiotics, which feed the good bacteria in your gut [3]. Figs: They’re a natural source of antioxidants and prebiotics, a double whammy for gut health [4]. Olives & Olive Oil: A staple of the Mediterranean diet, these are rich in healthy fats that can benefit your gut microbiome [5]. These are just a taste of the gut-loving goodness the season offers.  Stay tuned for more tips and recipes coming soon! In the meantime, soak up the sunshine, embrace the bounty of spring and nourish your body for the incredible journey ahead. Warmly, Ivette Navarro Living the Cali-Cool Dream in Spain P.S. If you enjoyed this article, please share with a friend or a loved one who could benefit.  The more, the merrier (and healthier). Sources: [1] National Institutes of Health: ncbi.nlm.nih.gov  [2] Nature: nature.com [3] National Institutes of Health: ncbi.nlm.nih.gov  [4] Healthline.com [5] National Institutes of Health: ncbi.nlm.nih.gov  Ivette Navarro Founder of Earthyvette Nutrition

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. It does not mean eating double the junk food (sorry sis).  Quality, nourishing foods matters more than ever. 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 5 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 is not 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-wielding 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 miracle. 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! Earthyvette Nutrition PS If you enjoyed this content, please share with a friend or loved one who could benefit.   Kindly!

Hey Mamas and mamas-to-be! Congratulations on your new arrival (and soon arrivals)!  Now that you’ve brought a precious little bundle of joy into the world, it’s time  to focus on YOUR own well-being during postpartum recovery. Mexican traditions are full of wisdom and when it comes to postpartum healing, the nopal cactus stands out as a true ancestral superfood.  Used for centuries by indigenous Mexicans, the nopal cactus is packed with nutrients  that can support your body’s recovery journey. What is the Nopal Cactus? The nopal cactus, also known as the prickly pear cactus, is a flat-padded cactus native to Mexico.  The pads (nopales) and fruits (tunas) of the cactus are both edible and boast an impressive nutritional profile. Science-Backed Benefits of Nopal for Postpartum Recovery: Research suggests that nopal can offer several benefits for postpartum mamas: Reduced Inflammation: Studies show that nopal possesses anti-inflammatory properties, which can help with postpartum discomfort. Blood Sugar Support: Nopal fibers may help regulate blood sugar levels, which can be beneficial for managing postpartum fluctuations. Hydration Hero: Nopal pads have a high water content, making them a natural way to stay hydrated during breastfeeding. Delicious Ways to Enjoy Nopal: Nopal can be enjoyed in a variety of ways: Nopales Salad: Grilled or sautéed nopales add a unique flavor and texture to salads (as pictured above). Nopal Juice: A refreshing and hydrating drink, perfect for hot summer days. Nopales in Soups and Stews: Nopales add a thickening element and a touch of cactus flavor to soups and stews. Remember to consult your health care professional before adding nopal to your postpartum diet, especially if you have any underlying health conditions or allergies. Remember, mamas, a healthy postpartum recovery is crucial for your well-being.  Nourish your body with traditional wisdom and embrace the power of the nopal cactus as part of varied diet! Remember that daily healthy and balanced food intake supports  a healthy mind. Con mucho amor (with much love), Ivette Navarro Earthyvette Nutrition Let me know what you think by commenting below. Are there any other dishes you enjoy with nopal/cactus?

Hola! Trying to conceive and build your beautiful familia? Look to the wisdom of  Mexican ancestors for a potential fertility booster: the mighty maca root! Maca, a root vegetable from the Peruvian Andes, has been used for centuries to enhance health and well-being.  But did you know it’s also considered an ancestral superfood for fertility in some cultures, including Mexico? What is Maca Root? Maca grows high in the harsh conditions of the Andes Mountains.  This resilient little root is packed with nutrients like vitamins, minerals, and beneficial plant compounds. Maca and Fertility: Promising Signs: While more research is needed, some studies suggest maca may offer potential benefits for both men and women trying to conceive: Hormonal Balance: Maca may help regulate hormone levels in women, potentially supporting ovulation and menstrual regularity.   Sperm Health: Some studies suggest maca may improve sperm health and motility in men.   Increased Libido: Maca might help boost libido in both men and women. Maca for Your Fertility Journey: Maca powder is the most common form available.  You can easily add it to smoothies, oatmeal, yogurt, or even baked goods.  Always consult with your doctor before starting any new supplements, especially if you have any underlying health conditions. Remember, a healthy lifestyle is key for fertility. Maca may be a helpful addition to your well-being journey, but it’s not a magic bullet.  Balance a balanced diet, regular exercise, and stress management  with your health professional team guidance to optimize your fertility health. Please share this blog post and let me know in the comments below what you think.   Con mucho cariño (with much love), Ivette Navarro Earthyvette Nutrition   Services

Hey there lovelies, Ivette here, your Earthyvette wellness cheerleader, ready to guide you through the powerful energy of the March full moon.  This full moon, landing smack dab on the 25th (worm moon), coincides with the red moon cycle for some of us (including mine).  Whether you experience this unique menstrual alignment or not, this full moon is all about release and emotional cleansing. Think of it as a cosmic spring cleaning for your soul – a chance to let go of anything holding you back  and make space for something new and beautiful to enter your life. What is a Red Moon Cycle? Many women believe their menstrual cycles can sync with the moon’s phases.  The red moon cycle refers to periods that start around the full moon.  Like FLO Living writes on her blog, some say this can be a time of heightened emotions, creativity, and intuition. Setting the Stage for Release: To tap into the full moon’s energy, find a quiet, cozy space.  Light some calming candles (white or lavender are p perfect), grab your favorite    journal and put on some relaxing music – think ocean waves or zen chanting. Connecting with the Moon’s Energy: Close your eyes and take a few deep breaths, feeling your belly rise and fall with each inhale and exhale.  Release any tension you’re holding in your body.  Now, visualize the full moon – big, bright, and radiating its cleansing energy. Letting Go with Love: Now comes the juicy part. Think about what you want to release during this full moon cycle.  Is it a past hurt? A limiting belief?  Maybe it’s the urge to hold onto something that no longer serves you. Whatever it is, pour your heart out in your journal.  Don’t hold back!  Once you’ve captured it on paper, imagine yourself letting it go with the flow of the moon’s energy.  Release it with love and forgiveness, knowing that space is being created for something new  and beautiful to enter your life. Self-Care for Your Inner Goddess: After this emotional release, it’s time for some serious self-care. Here are a few ideas to nourish your spirit: Take a relaxing bath: Add some Epsom salts and essential oils like lavender or jasmine for extra pampering. Connect with your creativity: Write, paint, dance – whatever allows your emotions to flow freely. Spend time in nature: A walk by the ocean or a meditation under a tree can be incredibly grounding. 3 Top Tips for Letting Go: 1. Be gentle with yourself:  Letting go can be a process, so don’t get discouraged if it takes time. 2. Focus on gratitude: As you release what no longer serves you, take a moment to appreciate the good things in your life. 3. Embrace new beginnings: Remember, the space you create by letting go is an invitation for positive change to enter your life. Favorite Self-Care Food: Indulge in a comforting bowl of warm soup during your self-care ritual!  A creamy mushroom bisque or a light and flavorful miso soup are perfect for nourishing your body and calming your soul.  I really like this simple miso soup recipe by the Minimalist Baker. Remember, this full moon is a powerful time for us to shed the past  and embrace new possibilities.  Use this ritual as a guide, or create your own unique way to connect with the moon’s energy. Con mucho amor, Ivette Navarro Earthyvette Nutrition

¡Hola mis queridas! It’s Ivette Navarro here, your down-to-earth Latina wellness cheerleader, currently soaking up some Scandinavian sunshine in beautiful Sweden until April.  Like many of you, I’m a Mexican-American woman who cherishes abuelita’s wisdom and nature’s healing power. We all know that saying, “salud es riqueza”, right? Health is wealth!  But between juggling work, family, and life’s adventures, keeping our health a priority can be tricky.  We get busy, and our well-being ends up on the back burner. Here’s the thing, amigas:  When we’re healthy, we have the energy to chase our sueños (dreams) play with our familias (families), and explore new places like the breathtaking fjords here in Sweden.  Imagine trying to hike those gorgeous trails feeling sluggish!  Health is more than just not being sick; it’s about feeling vibrant, having the stamina to embrace life’s opportunities and creating delicious, nourishing meals that fuel your body and soul. At Earthyvette Nutrition, we believe in a holistic approach to wellness, tailored for amazing Women like you!  No fad diets or quick fixes here.  We want to empower you to take charge of your health and create a lifestyle that makes you feel incredible. Think of it like tending to your favorite succulents.  Just like those beautiful plants, your body needs the right balance of sunshine, water, and TLC (tender loving care) to thrive.  Maybe it’s fresh air and exercise like a walk in the park instead of scrolling on your phone or swapping sugary drinks for refreshing agua fresca.   So, how can you invest in your health today? Start small: Make simple swaps that nourish your body.   Listen to your body: Craving comfort food? Maybe you just need a good night’s sleep.   Explore Earthyvette Nutrition: I offer personalized plans and support to help you reach your health goals, no matter where you are in the world! Remember, amigas, your health is your most valuable investment.  Take care of it, and it will reward you with a lifetime of possibilities. ¿Lista para sentirte increíble? (Ready to feel amazing?)  Share this post with a loved one who could benefit from a little extra health and wellness inspiration!  Juntas somos más fuertes (Together we are stronger)! Con mucho cariño, Ivette Navarro Earthyvette Nutrition Back to the blog

Image by krakenimages.com on Freepik Being a mom is no walk in the park From sleepless nights to endless diaper changes, it’s a whirlwind of emotions and challenges.  New moms, especially, are bombarded with information (often unsolicited!)  on everything from breastfeeding to baby sleep schedules. But here’s the truth:  sometimes, the best advice for a mom-to-be or new mama is no advice. Here’s why: Every Mom & Baby is Unique:  What worked for your sister or best friend might not be the magic solution for you and your little one.  Babies have different personalities and needs and moms have different parenting styles. Information Overload is Real:  The internet is a treasure trove of parenting information, but it can also be overwhelming.  New moms are already stressed and sleep-deprived; adding a constant influx of “should dos” can be paralyzing. Trust Your Gut:  Moms have an incredible intuition.  You’ll learn to recognize your baby’s cues and what works best for both of you.  Trust your instincts – they’re powerful! Empowerment, Not Scolding:  Unsolicited advice can often feel like criticism, especially from well-meaning  but sometimes overstepping family members.  When my younger sister was pregnant I had to bite my tongue a lot of times  and remind myself that she can do it! and that my role as the older sister had to take a back seat.  I must let my younger sister take the wheel  and instead ASK her if she wanted ME to help her with anything.  I know it can be hard but we are not everyone’s cup of tea and that’s OKAY, you’re okay. New moms need support, not to be told they’re doing it wrong. So, what can you do to truly help a mom-to-be or new mama?  Here are 5 ideas: Offer Practical Help:  Cook a meal, watch the baby for an hour, or help with errands.Taking some things off her plate will be a lifesaver. Be a Listening Ear: Sometimes, all a new mom needs is someone to vent to without judgment and no advice. Validate Her Feelings: Let her know her struggles are normal and valid. Respect Her Decisions: Offer support, but ultimately, it’s her baby, and it’s her choice. Offer Resources: If she’s open to it, share helpful resources and/or similar experiences if you had them (websites, books, support groups) that can empower her to find her own solutions. Remember:  New moms are bombarded with advice.  What they truly need is support, not someone telling them what to do.  By offering a helping hand, a listening ear, and unwavering support, you can make a world of difference in a new mama’s life. Now go forth and empower those amazing moms! Comment below any other ideas you have and/or share with a love one today! Much love from, Ivette Navarro from Earthyvette

Canva Pic by Studio Mexico Ever since I was a little niña, the aroma of Abuela’s enchiladas simmering in the kitchen filled our home with warmth and love.  Now, as a health coach and doula (birth coach!), I’m excited to share a pregnancy-approved version of this classic Mexican dish  that’s both delicioso (delicious) and good for you and your growing baby! Why Enchiladas for Mamas-to-Be? Enchiladas are perfect for pregnancy because you can pack them with wholesome ingredients  that nourish both you and your little one.  Plus, they’re super easy to customize based on your cravings and what’s in season. Canva Pic by Studio Mexico Our Superfood Swap: Traditionally, enchiladas can be a bit heavy.  But not this version! We’re ditching the deep-fried tortillas and opting for healthier whole-wheat ones.  They’re still soft and flavorful, but packed with fiber, which is great for digestion during pregnancy. Here’s the Deets (Details) on our Healthy Enchiladas: Ingredients: 6 whole-wheat tortillas 2 large chicken breasts, cooked and shredded (or substitute with lentils for a vegetarian option) 1 can (15 oz) low-sodium black beans, rinsed and drained 1 cup frozen corn, thawed 1 red bell pepper, chopped 1 cup shredded low-fat cheese (Monterrey Jack or your favorite) 1 cup salsa verde (green salsa) 1 avocado, sliced (optional) Cilantro, chopped (optional) The Easy Peasy Steps: Preheat your oven to 375°F (190°C). Lightly spray a baking dish with cooking spray. In a large bowl, combine the chicken (or lentils), black beans, corn, and bell pepper. Season with salt, pepper, and a sprinkle of your favorite fajita seasoning (optional). Spread a thin layer of salsa verde on the bottom of your baking dish. Warm your tortillas according to package instructions (usually 30 seconds in the microwave or a few seconds on a hot stovetop). Now comes the fun part – filling! Place a generous scoop of the chicken/bean mixture in the center of each tortilla. Roll them up tightly. Place the filled tortillas seam-side down in your baking dish. Top with remaining salsa verde and sprinkle with cheese. Bake for 20-25 minutes, or until cheese is melted and bubbly. Let cool slightly before serving. Top with a dollop of plain Greek yogurt (for extra protein!) and a sprinkle of fresh cilantro and avocado slices (if using). ¡Buen Provecho! (Enjoy your meal!) This recipe is just a starting point, mi amiga (my friend)!  Feel free to experiment with different fillings. Some ideas include: Roasted vegetables (zucchini, squash, onions) Shredded turkey or fish Black bean and sweet potato combo The key is to choose fillings that are packed with protein, fiber, healthy fats and vitamins – all essential for a healthy pregnancy. Bonus Tip:  Leftovers are perfect for a quick and healthy lunch or dinner the next day.  Plus, you can easily double this recipe and freeze half for later! So, mamas-to-be, grab your apron, bust out your Abuela’s spirit, and whip up these delicious and healthy enchiladas.  Nourish your body, embrace the joy of cooking, and celebrate the miracle of life growing inside you! Much Love from Ivette Navarro at Earthyvette Women’s Health and Wellness Comment belo what’s your favorite recipe from grandma dearest!

Hey there, nature lovers! Mother Earth throws us curveballs sometimes, and this week, it’s a drippy nose and scratchy throat kind of curveball.  No worries, though! Before you reach for the meds, let’s explore some awesome holistic remedies that can soothe your bod  and get you feeling sunshine-y again. I had just arrived in Gothenburg, Sweden from San Diego  and my body is not having it after that 17 hour trip back to Sweden.   Photo by Freepik Nature’s Medicine Cabinet: Herbal Powerhouse: Brew yourself a cup of calming chamomile or peppermint tea. These herbs have anti-inflammatory properties that can ease a sore throat and help clear congestion. Steam It Out: Open up those sinuses with a good old-fashioned face steam! Pour hot (but not boiling!) water into a bowl, drape a towel over your head, and breathe deeply for 5-10 minutes. Ahh, feel those airways open up? Check out Healthline for safety and procedure. Hydration Hero: Your body’s fighting off invaders, so keep it well-fueled with plenty of fluids! Water is your BFF, but herbal teas (see above!) and broths are great choices too. Photo by Freepik Rest and Recharge: Sometimes, the best medicine is simply chilling out. Your body needs its energy to heal, so grab your favorite cozy blanket, curl up with a good book (or an epic Netflix binge!) and let your body do its thing. Inner Peace Power: Feeling stressed can actually make you feel sicker!  Take some time for some calming practices like yin yoga or meditation.  These gentle practices can help reduce stress, improve sleep, and boost your overall well-being. Bonus Tip:  Gargle with warm salt water (half a teaspoon in a glass of water) a few times a day to soothe a sore throat. Remember: These tips are for mild symptoms.  If your cold gets worse, or you have a fever, it’s always best to see a doctor. Let Mother Nature work her magic, and you’ll be back to conquering your day in no time! P.S. Share your favorite natural remedies in the comments below!  Let’s help each other out and spread the healing vibes! Ivette Navarro from Earthyvette | MS Nutritionist, Health Coach, Doula and Yoga- 200YTT

Preparing for My Pregnancy Journey Imagine this: You’re strolling barefoot on the warm sands of San Diego, the Pacific breeze carrying the scent of sunshine and salt. Pure bliss, right?  Now, fast forward to cozy log cabins nestled amidst Swedish snow, where I’m embarking on  the biggest adventure yet – Pregnancy guidance from abroad! While excitement bubbles over, a touch of confusion creeps in.  “Am I ready?” “Can I do this?”  It’s normal to feel these anxieties. As a health coach from sunny San Diego, currently embracing the Scandinavian way of life, I understand the pre-pregnancy whirlwind.  That’s why I’m sharing my journey to equip you with tools  for a smooth and empowered pregnancy preparation experience. Why can the transition feel bumpy?  Science tells us it’s a rollercoaster of hormones, sleep deprivation (hello, future sleepless nights!) and major life changes.  It’s natural to feel overwhelmed, but remember, you’re not alone! Think of health coaches like me as your personal cheerleaders and guides.  We empower you to navigate this exciting chapter, just like I’m doing: Nourishing Your Temple:  Bidding farewell to San Diego’s vibrant farmers markets, I’m embracing the bounty of Swedish produce.  My focus remains on a balanced diet rich in vitamins  and minerals to prepare my body for conception and a healthy pregnancy.  You, too, can create a personalized food plan for optimal health! Empowering Your Mind:  From the calming rhythm of the ocean waves  to the serenity of Swedish saunas, mindfulness plays a key role.  Techniques like meditation and breathing exercises will help manage stress  and cultivate inner peace throughout your pregnancy journey. Building Your Village:  Whether it’s the supportive community at your local yoga studio or online forums  connecting expecting mothers, fostering connections is crucial. Share experiences, celebrate milestones and find strength in knowing you’re surrounded by support. Ready to embark on your own empowering journey?  Here are 3 tips: Connect with a health coach:  Find someone who resonates with you, ask questions and feel empowered to take control of your health. Prioritize self-care: Nourish your body with healthy meals  prioritize sleep, and engage in activities that bring you joy. Embrace support: Build a network of friends, family, and healthcare professionals who can guide and support you throughout your pregnancy journey.   Remember,  this is your journey, and you’ve got this!  With knowledge, self-care, and the right support system, you can navigate pregnancy with confidence  and embrace the miracle of motherhood. P.S.  Stay tuned for my future blog posts where I’ll share more insights and tips as I progress on my own healthy journey! With love and support, Ivette Navarro Doula, Nutritionist, & Health Coach Earthyvette Doula Services