PUFAs in Skincare
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Second & Third Trimester Update
I am back with an update on the rest of my pregnancy! We will cover nutrients of focus, how I ate, tests and things that happen during this time and any other bunny trails I think of along the way. Just a little disclaimer: I make a small commission when you shop through some of my links, some even have a discount code attached for you. I only recommend what I love and find useful. I appreciate your support!
As we move into the second trimester, baby’s bones are hardening, organs are forming and beginning to function, and my blood volume is increasing. It is important to focus on calcium, iron, copper, zinc, vitamin C, potassium, and magnesium. I want to give my baby the very best building blocks for her body and I don’t want to come out of pregnancy absolutely depleted making my postpartum more difficult.
I already alluded to this, but we found out we’re having a girl!! Yay!!!
I am eating pretty much the same as I was during my first trimester, maybe slightly larger portions during the second trimester, and slightly smaller during the third due to lack of physical space in my stomach.
Supplements:
MultiAvail Mama Prenatal
Mood Memory & Brain - beef organs for all the nutrients + omega3s
Relax & Regulate - magnesium + inositol for stress, sleep, muscles (no charlie horses!), these two help with so many things
Cellular Antiox - NAC + Glutathione + B6 for antioxidant and enhanced immune support (hello cold and flu season!)
BioC Plus - vitamin C + quercetin + rutin for immune and adrenal support
GI Immune Builder- increased immune support through cold & flu season (I think this played a big role in minimizing severity and length of infections as well as avoiding many throughout the season for myself and my two little ones, 2 & 4)
Collagen & Gelatin - for extra protein and amino acids to support growing and stretching skin (no stretch marks from any of my pregnancies and I believe these were a big support of that)
How I ate:
pre-breakfast snack: gummies (homemade with gelatin & fruit), bone broth, milk
breakfast: 2-3 eggs, sausage or bacon sometimes, fruit, sourdough toast or coconut flour waffles, yolky coffee with added protein from collagen or gelatin
snack: yogurt, fruit & cheese, broth, gummies, milk, small sourdough cinnamon roll with cream cheese instead of frosting
lunch: leftovers from dinners - I almost always cook to have leftovers for lunches. It is an easy way to have a nutrient dense meal without a lot of work. I just heat up on the stove or in the toaster oven if needed. I know some people aren’t a fan of leftovers, but I see them as a gift to myself!
snack: broth, protein shake/smoothie
dinner: grass-fed beef, venison, elk, homegrown chicken, pork, salmon, + veggies and some sort of starch (potatoes, squash, tortilla, sourdough, etc) I tried to get liver mixed into dinner at least once a week in meatballs, meatloaf, spaghetti, etc.
bedtime snack: sometimes just a small serving of dinner or one of the snacks I’ve already listed
We were getting lots of delicious milk from our cow, Scarlett, so I didn’t shy away from drinking as much milk as I felt like. I have never been a big milk drinker but man, I crave it now! Raw milk is packed with so many great nutrients, enzymes, and pro-bacteria that it didn’t make sense for me to not drink it. You do your research and make that decision for you.
I aimed to get at least 30 grams of protein per main meal plus extra protein in through my snacks, a good balance of carbs, and fat as it naturally fell in. I had been fairly low carb prior to pregnancy but found that I felt better when I increased my intake. The extra protein in the afternoons helped me sleep through the night without needing to wake up and eat at 2am - more on this in a bit.
Between 24 and 28 weeks, it is standard for pregnant women to get tested for gestational diabetes. If you remember from my last post I mentioned the growth of the pancreas and the increased insulin production that happens during pregnancy, this is what makes pregnant women more susceptible to diabetes while pregnant. Typically this test is done by drinking Glucola, containing 50 grams of glucose along with artificial flavors, food dyes, brominated vegetable oil (which is approved as a flame retardant and is banned in other countries), sodium hexametaphosphate, butylated hydroxyanisole (BHA), and sodium benzoate. I’ll let you look those ingredients up, but essentially its full of all the things we don’t want going into our bodies, especially while growing a human. It also tastes horrible.
No shame if you drink it or drank it in the past. I did when I was pregnant with my first. I also felt horrible for two days after. The good news is, there are alternatives! You can do the same type of test but use a less offensive drink like The Fresh Test, you can eat a certain amount of dye free jelly beans (like 30-50 depending on the brand), or you can skip the the hit of 50 grams of glucose in one shot by tracking your blood sugar for two weeks. Why would you want to avoid that much glucose at once? For me being lower carb in general, my body is not used to that much glucose or sugar at once which is part of the reason why I didn’t feel well after taking it the first time. There is also a chance that you could fail if your body is not used to that much glucose, even if you do not have gestational diabetes.
In my second pregnancy, I borrowed a glucometer and chose to test my blood sugar for two weeks. It wasn’t much of an inconvenience, just a finger poke first thing in the morning and an hour after each meal. I wrote everything down and brought it in to my provider at the time. This time around, I used a continuous glucose monitor (CGM) for two weeks. It was super easy and gave me more information about what my blood sugar was doing around the clock.
If you’re not familiar, a CGM is something you implant on the back of your arm, it connects to an app on your phone, and you just scan it throughout the day to get your blood glucose numbers. The app also was able to show me a graph of my levels throughout the day, not just when I scanned it which I really liked. I noticed that my blood sugar was dropping in the middle of the night which correlated with the time I would wake up and be hungry. I didn’t put it together before but seeing the data made everything click, I needed more protein before bed! When I started incorporating a protein shake or smoothie in the afternoon or before bed my blood sugar stayed more stable through the night and I got more sleep🙌. I just took screenshots of my graphs for my midwife to have on file and all was good. I used a FreeStyle Libre sensor, you can get a free trial one but it does require a prescription from your provider. You can also purchase one through Nutrisense.
Just to note: you can opt out of screening for gestational diabetes. The caveat is if you give birth in a hospital your baby will most likely be tested for diabetes, meaning pokes to test their blood sugar. Even though I’m planning a homebirth, there is the small chance that we may get transferred to the hospital. I would much rather poke my own finger or wear a CGM than have my brand new baby poked. Again this is a personal decision, talk to your provider about your options and make the best decision for you
Speaking of homebirth, this is the time when we decided on our birth plan. I knew I wanted to stay out of the hospital from the beginning, and I had found my amazing midwife during my last pregnancy, so when the time came I called her up for my first prenatal appointment with this baby. In my opinion, birth is treated as more of an emergency or a serious medical condition in the hospital, there’s less room for you to do what feels natural to you. As women, we are designed to birth. It is a big event, but it is normal, and not something to fear. Over the years, I have become so much more connected with my body and God’s design for the mother’s body, that I want to ensure that I will have all the space and comfort to do what my body was naturally designed to do. I will go more in depth on this when I share our birth story, but I hope to inspire you to consider all of your options here. Meet with a midwife or two for more information (even if you want to stay in the hospital), they love to spend the time to answer all of your questions so that you feel informed and confident in whatever decision you make. This is another reason why I love the midwife route, my appointments are an hour long so that we can really connect and discuss all the things if needed. We have gotten to know each other which is so amazing! If you’re in Whatcom County, look up Mary with Moonbelly Midwifery in Lynden. We love her!
At some point you will get your iron levels tested. A quick note here, there are other nutrients that affect iron absorption and assimilation in the body, especially copper. So if you test low it can be helpful to incorporate more organ meats like liver for copper and other incredibly bioavailable nutrients. I mix about 1/4-1/2 lb into 1lb ground beef for meatballs etc. You can also get desiccated or freeze dried organs in capsule form to make it easier to consume regularly. I really like the brand Heart & Soil for these.
Around 36 to 38 weeks it is also typical to be tested for GBS. This is a strain of bacteria that is common in our bodies, but if it is passed to baby and baby gets infected it could be serious. The chance is very small but its your baby. Typically, if you do test positive, you are given antibiotics during labor (you can choose to decline). With Gavin, I tested positive and took antibiotics. With Charlotte, I tested positive and declined antibiotics. Now this time, I tested negative. I’m going to let you do your own research and talk to your provider about GBS, but I will share what I did this time around leading up to the test.
Prefacing this to say, I did a Beat the Bloat gut cleanse over a year ago, and worked a smaller refresher one in with a detox I did right before I got pregnant this time around (check my 10 Day Real Food Detox Review). So if you are not pregnant yet, I’d recommend cleaning up your gut first!
I’ve been taking probiotics throughout my entire pregnancy, but when I entered the third trimester I made sure to be really regular about the Women’s Flora probiotic. As I got closer to testing, maybe around 32ish weeks, I also regularly took GI Clean Up (this formula contains 4 bacteriophages that clean up bacteria overgrowth in the gut along with 7 strains of probiotic to reset bacterial balance.) Starting at 35 weeks I inserted one Women’s Flora vaginally each night before bed, just to really saturate my vaginal microbiome with good bacteria. Being cold and flu season, I’ve been regularly taking swigs of fire cider (recipe in my reels on IG), and making sure I’m supporting my whole body health to avoid getting sick. Most, if not all of these measures also support the microbiome. That’s it! I tested negative at 38 weeks!
This is another test that you can decline. But if you deliver at the hospital they will want to know your GBS status and may want to prescribe antibiotics with an unknown status. For me, I wanted to know so that if I do end up transferring to the hospital, I know it won’t be a concern at all since I’m negative or I would have a plan if I tested positive.
Now, its just labor and postpartum prep and patiently awaiting the arrival of our baby girl!
I am eating dates and drinking raspberry leaf tea, but not religiously. I’ve been drinking more of an infusion I suppose (basically a long brewed herbal tea) throughout my pregnancy but have definitely increased to just about daily. I include raspberry leaf, nettle, oatstraw and tops, and rose hips or I use a premade blend from Living Earth Herbs, they are local to me but also ship! To make the infusion, I put about 1/4 cup herbs in a quart sized jar, pour over hot water, and let steep overnight. In the morning I strain out the herbs and add ice or lemon if it sounds good.
They say eating dates can help with oxytocin production and help soften the cervix. I’m not sure if there’s any hard evidence, but it definitely doesn’t hurt and I’m a big fan of dates with butter and salt. It tastes like a caramel! I also made buttered date balls with dates, butter, salt, collagen, and cinnamon. These were so good and I plan on having some on hand for labor and postpartum.
This post is already pretty lengthy so I’ll do a separate postpartum prep post, but the third trimester is also a great time to start stashing away freezer meals. So far I have a sausage frittata, broth, and chicken soup. I highly recommend reading the book The First Forty Days if you haven’t yet. Lots of great information about nourishing yourself postpartum with lots of rest and warming foods. At this point I also recommend researching Vitamin K, Erythromycin eye ointment, and vaccines so you can be prepared and informed for after your baby is born.
Stay tuned for my postpartum post and birth story!! Thanks for reading along! I love sharing about pregnancy and birth because they have become such empowering experiences for me. The miracle of life is so so amazing, and to witness God’s design at work in my body is just…I have no words! Let me know if this was helpful for you or if you have any questions. I have some podcast episodes linked below for more resources.
Podcasts linked on Spotify:
Blog: Naturally Nourished Ali’s Natural C Section - even if this isn’t your plan know how you would want it to go just to be prepared
Pregnancy: Background & First Trimester Details
Hi friend! If you haven’t heard already WE’RE HAVING ANOTHER BABY!! At the time of this post I am almost 17 weeks along, just a few more weeks until we find out the gender. I thought I would share a little bit about my first trimester because I have learned so much over the last five years about pregnancy and nutrition and support through all stages.
But first a little background…
When I was pregnant with Gavin, my first, I was horribly sick during the first trimester. They call it cascading nausea, when you’re nauseous so it’s hard to eat or drink water, which then makes you more nauseous and the vicious cycle continues. I actually had to go to the ER for IV fluids to prevent dehydration because I got to the point that I couldn’t keep water down. Thankfully after that, a nurse midwife recommended vitamin B6, I made sure to not let myself get too hungry, and it all was fairly smooth sailing after about 10 weeks on.
From there I started researching more about connections between nutrients, hormones, blood sugar and pregnancy symptoms. I wanted to know why I was so sick, there had to be some sort of underlying connection. I did a lot of work to balance my hormones postpartum and fill some nutrient gaps while also working to keep my blood sugar more stable. When I became pregnant with Charlotte, my body was more prepared and I knew how important all these things were. I forced myself to eat protein rich foods first thing even when I felt queasy and made sure to pair protein and/or fat with my carbs. I did not vomit once. Major improvement. But I was so. tired.
Continuing on through Charlotte’s pregnancy and following postpartum I focused on building my nutrient stores, metabolic flexibility (the ability to use glucose and ketones as fuel), healing my gut, supporting detoxification, promoting progesterone production. All the things.
Fast forward to this last winter, stress took a huge toll on my body. To the point that I started loosing my hair, even more than I did postpartum. A lightbulb went off. I was running myself ragged and paying the price. Thankfully the major cause of the stress was worked through but still, my hair was telling me my body was still depleted, and I knew my progesterone production had totally hit the floor. To speed this up a bit, I’m going to just list the things I started doing to support stress resiliency, management, and rebuilding from the depletion I was left with.
got bold and blunt with how I was feeling in regards to my stressors so they could be worked through
created boundaries without guilt
became very selective when I would read or watch updates on current events and news
set limits for work, no working after the kids go to bed so I can relax and go to bed at a reasonable time
made an effort to wake up earlier to have some time for me before the kids woke up so I wouldn’t feel like I needed to stay up late to get that time
worked on being more mindful with meals and eating enough/more
increased my supplemental support:
added a B Complex
increased adaptogen support
increased magnesium and inositol
increased vitamin C
In the spring I also did a round of Ali Miller’s 10 Day Real Food Detox to further support my detoxification pathways and provide a reset nutritionally and lifestyle wise so that I was supporting my health and overall wellness. See my blog post about it here.
While this pregnancy was a happy surprise, I really set myself up for success by doing all the things I mentioned. First trimester symptoms are often signs of imbalances, deficiencies, and/or sluggish detox pathways (which then lead to the previous two) so by doing everything I did before hand, I put myself in a great position to transition into pregnancy with minimal symptoms. This was by far my easiest first trimester, minimal nausea and fatigue. It peeked a little around the eight or nine week mark but nothing to the extent that I experienced in the past.
One of my biggest adjustments that has carried though this pregnancy so far has been the frequency of needing to eat and the balance of my macros. Prior to pregnancy I ate three large meals a day with minimal snacks if any in between and kept my carbohydrates on the lower end of the spectrum. This style of eating served me well as a non-breastfeeding, non-pregnant, busy mom, but was not the best fit for pregnancy.
When you’re pregnant, the pancreas increases in size and insulin production increases to help support baby’s growth. By the tenth week a woman is producing 2-3 times the normal amount of insulin than a non-pregnant woman. To support more stable blood sugar levels we need to eat more frequently and include a good amount of carbohydrates. So for me, any time I was feeling slightly nauseous or tired, it was mostly because of low blood sugar and low electrolytes because of the heat of the summer. I basically transitioned to eating at the same frequency as my toddlers (immediately upon waking and about every two hours until bedtime) and brought in more carbohydrates at meals as well.
Nutrient dense, blood sugar supporting snacks were (and still are) KEY. I’ll give you a quick rundown of my favorites:
homemade gelatin gummies
raw milk or homemade chocolate milk
yogurt and fruit
bone broth and sourdough bread with butter
meat sticks with cheese and fruit
chocolate avocado mousse with berries
Overall my main meals didn’t change much besides the addition of more carbohydrates such as rice cooked in bone broth, sweet potato/potatoes/squash, etc. I was already including these, but I increased the amount without decreasing my protein or fat intake because my body definitely needed more calories as well.
Supplement wise, things have been relatively the same:
Relax & Regulate (pulsing up to 2 scoops as needed magnesium is really helpful for nausea!)
I did pull out Calm & Clear (has 1 or 2 compounds associated with miscarriage) and reduced Adaptogen Boost to only as needed (usually only one on work days). In the work I had done prior to pregnancy, I was really focusing on not pushing myself past my limits and burning myself out so I haven’t needed the extra support from these supplements anyways. What a concept right?!
Okay. I think that’s all I have for this segment. I’ll be making another blog post or two about the rest of my pregnancy, birth, and postpartum so stay tuned for those. I threw a lot of info out there so please let me know if you have any questions in the comments!
[Edit to add]
Nausea, fatigue, and acne help! The first trimester can be so rough! But just like with any other health situation, these are symptoms of underlying imbalances or deficiencies. Usually low progesterone leading into pregnancy, deficiencies in B vitamins and minerals (especially magnesium), blood sugar imbalance. If you are struggling with morning sickness, you just want to know what to do to relieve it:
B Vitamins: B6 in particular is recommended for nausea and B12 for fatigue. A quality B Complex can help cover all your bases, liver is another great source as well and 1/2oz blends into a smoothie very discretely if you’re having a hard time swallowing capsules.
Magnesium & other important minerals: on days I felt more nauseous I did an extra scoop of Relax and Regulate for the Magnesium Bis-glycinate and the inositol (both help with progesterone production). I also put a scoop of unflavored Re-lyte in every quart jar of water I drank for essential and trace minerals.
Supplemental bioidentical progesterone can be helpful to boost your levels. I used Progest+ from Forever Healthy in the evenings. Eating cholesterol rich foods and reducing stress are also helpful for progesterone production. The placenta manufactures progesterone once it is established after about the 12th week, low progesterone before then usually results in more nausea. The pregnancy “glow” many women experience starting in the second trimester is typically due to higher levels of progesterone.
Avoid dips and spikes of your blood sugar. I wore a continuous glucose monitor for a little bit to see how my blood sugar levels related to how I felt. Anytime I got too hungry (dip) or ate something that spiked it, I didn't feel well for at least an hour. Eating as soon as I woke up as well as frequently through the day, pairing carbohydrates with protein and fat helped prevent these (any of the snacks I listed before). Raw milk was so great for this, already a good macro balance and easy to get in. I usually drank a glass upon waking and before bed.
Stay cool and rest when needed. The heat was always a big trigger for me. I took extra breaks in the air conditioning when taking care of outside chores. Our bodies change so fast and are doing so much work in the first trimester, it’s ok to slow down!
*disclaimer: this is just my personal experience and what worked for me and my body. None of the above is medical advice. Always check with your provider before adding supplements or working with bioidentical hormones.
Wellness Support
I am a little behind on getting this out there but wanted to share an update on my daily supplements, the kids daily supplements, and what I have on hand in case of illness. I like to be prepared for what may come up so I don’t panic or end up scrambling to find what I can. Quality is incredibly important when it comes to supplements (and everything else). It pays to invest in high quality, pure, and potent products so that when you need it you need them you have reliable tools to support you and your loved ones.
Remember, you can do all the right things and you or your kids will still get sick. Germs get passed around at work, school, children’s church, daycare, etc., you will be exposed to germs, its just part of life. I have four kids ranging from 2 to 13 with different activity, school and life situations. I try to stay pretty tight on wellness with them as much as I can - it’s definitely easier with the 2 and 4 year old, but they still get sick. I try to see this as an opportunity for their immune systems to build and become stronger so it will be a great support throughout their lives. I am thankful for the resources and training I have to support them so that illnesses are not as severe and typically don’t last long.
The information I have to share with you below is just that, information about what we do in our household that works for us. This is not medical advice. Please always check with your preferred provider for your unique situation and do your own research, don’t rely on someone else even a doctor to do the research for you. I am always happy to pass along more resources as well. I want to empower you to take control of your own health and wellness so that you do not have to be fearful or panicked.
Disclaimer: I do receive a small commission when you shop through my links and I thank you so much for the support!
My Daily Wellness Support at 28 Weeks Pregnant:
I’m including average meals because food is an important foundational support! I aim for 30+ grams of protein each meal with quality fats and easy to digest vegetables or fruit. I usually need a snack between meals right now as well. These are usually fruit & cheese or yogurt or raw milk, gummies, pork rinds & homemade hummus, etc. always making sure to pair protein or fat with a carbohydrate to support blood sugar balance.
Rise:
Water with Redmond Relyte (unflavored) to hydrate and replenish electrolytes.
Bone broth and maybe some homemade gummies depending on how hungry I am right away.
Breakfast usually consists of two eggs, fruit, bacon or homemade sausage, sometimes a coconut flour + sourdough discard waffle quarter/small pancake, and a yolky coffee (I’ll share more on this and the recipe in another post!)
Supplements:
2 Multi-Avail Mama: prenatal/multivitamin for women in their childbearing years
1 EPA/DHA Extra: supports fetal brain development, skin, inflammation, immune, and respiratory
6 Heart & Soil: Skin, Hair, Nails for a whole food collagen + bone marrow and liver to support my stretching skin and growing babe
1 Cellular Antiox: glutathione + NAC & B6 for immune support, cellular defense, antioxidant support, supports lung tissue, breaks down mucous, increases oxygenation. The B6 can also help prevent nausea in pregnancy (see my first trimester blog here)
1 Bio-C Plus: a potent dose of vitamin C with botanical compounds + quercetin for increased immune and inflammatory support as well as adrenal support
Lunch is usually leftovers or soup with leftover chicken/sausage and bone broth. If it’s been a busy or stressful day, I’ll take some Adrenal Support to help support balanced cortisol levels.
Dinner is usually a homegrown protein + roasted vegetables/sweet potatoes/squash/etc
Before bed supplements:
2 Multi-Avail Mama
1 EPA/DHA Extra
1-2 scoops Relax & Regulate - depending on how active I’ve been and what my stress level is
1 Vitamin D3/K2: K2 is important to get in with vitamin D to support utilization and prevent calcification of soft tissues. I’ve read that it can help with depth of sleep so I try to take it in the evenings because quality sleep is important!
Kids Daily Wellness at 2 and 4 Years:
My little ones eat very similar to me, slightly more in some areas, slightly less in others. Charlotte will drink broth plain, but not Gavin so I do work to get soup in them at least once a week and incorporate bone broth into my cooking so everyone gets the benefits. I put the Unflavored Redmond Relyte powder in their water bottles every time I fill them up to make sure they’re getting electrolytes especially since our drinking water is reverse osmosis filtered.
Quick note on why I am specifying the Unflavored powder: the flavored varieties are sweetened with stevia powder. While it is originally sourced from the leaves of the stevia plant, those (green) leaves are processed and refined to extract a compound called rebaudioside A (Reb-A) which is about 200x sweeter than regular sugar. For something that we use regularly, I don’t want to train our bodies to always expect sweet. Even though it is technically a zero carb/calorie sweetener our bodies are still tasting sweet and can encourage cravings for more sweet. This 2019 study actually showed that low dose stevia consumption negatively affected gut bacteria. Gut bacteria is incredibly important for so many functions of our body, immune & wellness, digestion, neurotransmitter production, hormone balance, skin health and more. If we want something sweet in our drinks, I’d much rather use honey or a splash of whole organic fruit juice. To me stevia is just not worth it.
Their daily supplements:
Morning
Evening
Fast Asleep Glycerite - not always daily but it does help with winding down on the busy nights
Active illness in me or one of the kids (because we all know how great they are at sharing their germs!)
Ok, now for the part you came here for! When we’ve been exposed to an illness or anyone in the house starts developing symptoms I pulse in extra supports and increase or decrease depending on symptoms and severity.
Bio-C Plus: I will take 2-4 if exposed to any illness, up to 6 if actively ill (depending on severity of symptoms). Kids get half if exposed, up to 1/1.5 if ill. I split it up between morning and lunch
Cellular Antiox: I pulse up to 2 if someone in the house is sick then up to 4 if I develop symptoms, especially if its respiratory. Kids get half if exposed to illness up to 1 if actively ill. This is one of the best tools to have on hand for respiratory viruses and just overall illness support.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7649937/
"NAC administered intravenously, orally, or inhaled, may suppress SARS-CoV-2 replication and may improve outcomes if used timely. Potential therapeutic benefits of NAC include, extracellularly scavenging ROS radicals, replenishing intracellular GSH, suppression of cytokine storm, and T cell protection, thus mitigating inflammation and tissue injury. NAC administration in combination with other antiviral agents may dramatically reduce hospital admission rate, mechanical ventilation and mortality."
GI Immune Builder: Provides immunoglobulins to aid in the response to bacteria and viruses as well as N-acetyl-D-glucosamine to support a healthy inflammatory response in the GI tract. I keep this on hand to boost our immunity as needed or if anyone starts developing any symptoms. I take one scoop and give the little ones half a scoop. This is also super helpful for anyone, baby to adult dealing with eczema or IBS/IBS/UC
Herbal Ginger Syrup: Amazing for cough, sore throat, and mucous as well as reducing inflammation and supporting the immune system. (also great for nausea!) I bring this one in as needed, little kids get 2mL big kids get 3mL, and adults get 4-5mL
For the kids who can’t swallow capsules, I open them up and mix with a teaspoon of raw honey. I am usually dosing the little ones at the same time so I empty 1 BioC, 1 Cellular Antiox, and 1 scoop GI Immune Builder into a bowl, mix with honey and split it between the two of them. It tastes a little sweet and tart, no complaints from them!
Anything respiratory, I’m usually encouraging Xclear nasal spray as a preventative and to help clear the sinuses when symptoms hit. This has xylitol in it which helps defend against bacteria, typically we’re dealing with viruses, but congestion can often lead to infection in the sinuses and ears. Ear infections can happen so easily in kids so I am always working to prevent those while also supporting through colds. I always keep this Ear Oil or Garlic Mullein Oil on hand and will do a drop in each ear if a kiddo has been congested for a couple days, even if their ears aren’t bothering them.
We also use a nebulizer with saline + H2O2 at a 0.04% concentration. This can be done as a preventative, helping to keep nasal passages and airways clear and defend against pathogens, as well as when symptomatic, thinning mucous, helping airways clear, and increasing oxygen in the lungs. I have found it to be a major relief with coughs and severe congestion. I also know a couple people who have found relief from sinus infections using this. I will say, this treatment using hydrogen peroxide has come with some controversy over the last couple years. We did our research and felt comfortable this would be a good way to support our family. Dr. Ashley Turner explains it here, but as with anything, do your research and choose what is right for you and your family. Nebulizing with just saline is also another helpful option as well. Just a reminder I am just sharing what we have done in our household. You do what’s best for you and yours.
Fever, another slightly controversial or tricky situation. Fevers can be scary as a parent. It’s important to remember that they are the body’s response to infection and I believe that is part of our design that we should respect. Typically I let a fever run its course monitoring symptoms and behavior more than the actual temperature. I will use cool washcloths, cold wet socks, diluted peppermint essential oil on the bottoms of their feet, ice chips, bone broth popsicles, and homeopathic remedies such as belladonna. Despite all those efforts, if my child is struggling to sleep, uncomfortable, etc., I will consider treating with ibuprofen. I avoid acetaminophen (Tylenol) as much as possible because it reduces glutathione (an important antioxidant) in the body. And, while this is purely anecdotal, it seems that the children in my house who receive more conventional fever reducers are sick longer.
If we do administer ibuprofen, I will make sure to bring in extra gut support as NSAIDs are hard on the gut lining and integrity. So this will look like extra gelatin gummies, bone broth daily, probiotics, or even this GI Lining Support. I know there are situations where acetaminophen might need to be administered, if that is the case I would bring in extra glutathione and liver support. Daily Cellular Antiox, daily bone broth, dandelion root tea or milk thistle if appropriate, for a couple days following the acetaminophen.
We have so many different resources and ways to support though illness. You don’t have to stick to tools from only one tool box. It’s okay to use vitamins and herbs, a little western medicine, and extra nutritional support. Sometimes in the natural/holistic health world we vilify western medicine. I know a lot of it stems from frustration of a lack of informed consent and a lack of acknowledgement of other safer options, but sometimes that is the option you need to choose for the situation you are in and I don’t want you to feel shamed for that. My intent here is to show you other ways of support that work well in my household so that maybe it will help you.
Stomach flu or any illness with vomiting or diarrhea: I do not force food, I encourage small sips of water or broth, ice chips are helpful as well. If we can, I try to get in some activated charcoal to help bind to the pathogen. Afterwards, I encourage increasing probiotic doses to help repopulate the gut since it is essentially recovering from an infection. I will take one Rebuild Spectrum probiotic at bedtime and give the kids half to full depending on age. Again opening and mixing with honey if needed. This probiotic blend contains a wider variety of strains to repopulate the gut and also strains that help reduce negative influencing bacteria/yeast, it is also really great for rebuilding after antibiotic use.
Nutrition wise things don’t change too much when we’re ill. I will put more focus on broth, gelatin, and electrolytes, reducing dairy if needed for congestion. Although, I’ve noticed that we don’t get as much of an increase in mucous with our raw dairy. It’s important to remember that everything we put into our bodies gives our cells information and material for tackling the tasks at hand. If we want to decrease inflammation, boost immunity and resiliency we need to focus on nutrient dense foods. I do my best to talk about this a lot with all my kids so they understand the why behind our food choices and why I might say no to a certain snack or treat.
Okay. I think that’s all! I am happy to answer questions if you have them or help direct you to more resources so that the next time illness pops up in your house you feel prepared.
Many of the supplements I mentioned from Naturally Nourished are 15% off through 11-30-22 with the code IMMUNE15 you can view their immune collection here. Otherwise anytime you shop through my links with Naturally Nourished you receive 10% off and I receive a small commission.
Praying wellness for you this season,
xo, Ashley
10 Day Real Food Detox Review
We just wrapped up our group detox last week and it left me feeling so refreshed! I had a few goals going into it which really helped me stay strong and do the detox to it full potential. We used Ali Miller’s 10 Day Real Food Detox, and I have to say it was the most delicious detoxes I’ve done yet! I make more of her recipes in the ebook and really enjoyed bringing in so much flavor through herbs and spices.
I am happy to say I think I really hit each of my goals. One thing I got out of it that I didn't think about was better quality sleep and waking up feeling more rested. I've been getting up earlier each morning and getting my outside chores done right away so that I get the morning light on my eyes to support my circadian rhythm plus a little bit of grounding walking barefoot in the grass.
Supporting detoxification is important for overall health of course, but it is so important when dealing with skin issues of any kind. Acne, rashes, and eczema are all situations that can be tied to an over burden of toxins. Maybe you don't have any of those, but did you know that higher oxidative stress in the body caused by toxins (especially PUFAs) can contribute to a poor response to the sun? Think: sunburn.
As we're all moving into warmer weather, supporting detoxification is only going to set us up for success in the sun. So if you passed on the group detox, I highly recommend grabbing a box of Naturally Nourished Detox Packs (enough for two detoxes) and the ebook and doing it with a friend! Or if you feel like you need a little more guidance, I'll lead another one in mid August. Comment below if your interested!!
With my detox I also layered in extra probiotic strains to help support a little bit of a gut reset. I used the Rebuild Spectrum from Naturally Nourished which contains seven strains to support balance in the upper and lower GI tract, reduces yeast and bacteria overgrowth, reduces bloating, and a stronger immune response. I had a stressful winter and I know that made an impact on my gut. I am feeling good since bringing in the extra support! To really solidify the benefits, I have been keeping grains and simple carbohydrates out post detox as well. I may bring some in here and there but for now I am feeling good where I'm at.
Oh, since I brought up probiotics I want to make sure to remind you to take advantage of the Naturally Nourished Beat the Heat Promo until the end of May. With this promo if you purchase any two probiotics you get the third for 50% off. Although, their probiotics are tested to withstand higher temperatures they know most people still feel nervous about shipping probiotics in the summer. So definitely jump on this deal to stock up and save a bit!
Overall I am feeling so good post detox and really excited about my new morning rhythm. This is something I want to do every 3-6 months just to keep me feeling great and help keep my hormones balanced!
To Supplement or Not To Supplement? That is the Question
It’s no secret around here that I’m a fan of supplements. I mean, I did seek out an ambassador position with my all time favorite line Naturally Nourished. But, that wasn’t always the case. I thought I shouldn’t need to supplement if I was eating a clean, whole foods diet. Which would be ideal, but with the world we live in and the way we live our lives, even the cleanest, healthiest eaters can still be deficient in their micronutrients. Before I get too much further, I am not a doctor. These are purely my options I have gathered from my own and other’s experiences and from research I have done. ALWAYS check with your health care practitioner before starting any supplements. What works for one, does not work for all so do your own research for you.
Okay, so, why do I take so many supplements? Unfortunately, food these days just doesn’t have the nutrient density it once did. Pollutants of all kinds have stripped the soil (aka the lungs of the earth) of its dirty, buggy, bacteria, virus, nutrient rich goodness. Yes we can amend the soil and grow things organically (which I strive for) but for the most part we still buy a lot of our food from the grocery store. It is what it is, I’m not stressin’ about that! Stress, illness, injury, pregnancy, and more can increase our needs and demands for micronutrients and each individual has different factors that contribute to their ability or inability to absorb and utilize nutrients. If you want to learn more about these factors and get nerdy with it, check out the Naturally Nourished Podcast episodes 177 & 178.
There are a lot of factors at play for me. I am nine months postpartum and still breastfeeding Charlotte so I have high nutrient demands to provide nourishment for her and myself while still supporting the dynamic shifts my body has gone through. Being a business owner is awesome but this is a one woman show, I do all the things to keep Grace Holistic Skin going and growing. I am often up late catching up on tasks or mixing product so that I can play with my littles or be available for school pickup and homework help for the bigs during the day. I also work up close and personal with people’s faces so I want to make sure my immune system is strong to support the health of myself and my clients. At home, my husband and I love to find ways we can be more self sustainable. This spring that has meant raising 60+ meat chickens that we are processing ourselves (also while selling our house and getting ready to move) I have an affinity for doing all the things at once, probably should work on that but hey, it keeps life exciting 😅
So how does this have anything to do with skin? Well, everything. When we are deficient in micronutrients our body is not functioning optimally. Hormones can be out of balance, sleep can be disrupted, mood can be all over the place, the list goes on. Every piece of our body works together as one whole system so when we support optimal health we support healthy skin.
What I supplement with daily:
MultiAvail Mama: Prenatal, will continue through breastfeeding and until I’m sure we’re done having babies
EPA/DHA Extra: Fish Oil I take more than the recommended dose, may tapper down when Charlotte weans.
Restore Baseline Probiotic: Simple formula of only Lactobacillus and Bifidobacterium strains to support optimal gut health
Calm & Clear: Supports the “stressed and wired” feelings, B vitamins, magnesium, and botanicals to support stress response, reduce irritability, and help with sleep
Adaptogen Boost: Usually one I bring in when needed but it’s become a staple the last few months with how busy we’ve been. Adaptogens help the body adapt to stresses, this formula also has ginseng to help with energy and the “stressed and tired” feelings
Relax & Regulate: Magnesum Bisglycinate and Inositol. Mental and physical stress support (awesome for sore muscles) sleep, and digestive regularity. This form of magnesium is less osmotic so it won’t cause loose stools as easily as other forms.
Cellular Antiox: N-acetylcysteine imperative for glutathione production. This helps with reducing inflammation, enhancing detoxification, supports fertility and egg health, anti-viral support, and more. This is one everyone should have in their cupboards.
Pulse in:
Bio C Plus: I bring this in on work days, when there’s a bug in our household, or at an increased dose when sick. This formula contains acerola cherry to provide a whole food form of Vitamin C for enhanced absorption along with quercetin for more immune support. (this is awesome for people with seasonal allergies too!)
GabaCalm: a mom’s best friend. This is a bioidentical boost of GABA, a primary mellow out compound in the brain aiding in reduced irritability while supporting a clear concentrated state. When the house is crazy and toddler attitudes are testing my patience or anytime I need extra assistance to be calm, cool, and collected I pop one to two of these.
Detox Packs: I used these throughout the last couple weeks of my gut dysbiosis cleanse, I also use them if I have a glass of wine to support the stress of alcohol on my body.
Vitamin D: I supplement in the cloudier months (aka October-April here in NW WA) this formula is a liquid so I can dose it for the whole family
It may seem like a lot but as a breastfeeding, business running, homestead growing wife and mama, I push myself and my body to the edge regularly (I won’t tell you how late it is as I’m typing this🙈). Some may call this biohacking, but going over and above to support my body and my mind really helps me to avoid major burnout, allows me to show up in all areas, and provides the building blocks for healthy skin. Yes, I need to be wise in my choices about how much I load on my plate but I’m happy I have the tools to support myself through it.
This really is not just an advertisement for these supplements. I pay for them, I have been taking a chunk of them for years now and they have all made a huge difference in my life. I share all this so you can have a better understanding of why I think its important to support our bodies with supplements. Full transparency: I do make a small commission when you shop through my links. I love this brand and its founders so much that after probably a year of recommending them to everyone, I finally reached out to be a part of their ambassador program. I was chosen 1 of about 10 out of 80+ who applied. I still can’t believe it. So, to those of you who support me in this way: THANK YOU!! When you shop through my links you also get 10% off regularly priced items and programs, you can also save 10% by signing up for auto-ship of your favorites and will still support me even though you don’t use my specific discount.
Well, that’s my two cents. As always let me know if you have any questions. I am here to help you in whatever way I can.
xo Ashley
All about bone broth & how to make it
Disclaimer: some links are affiliate links, I will earn a small commission when you shop through them.
If you’ve known me for any amount of time you’ve probably heard me talk about bone broth. It is an absolute staple for me and I try to consume it a few days a week if not daily. Bone broth is a traditional, food as medicine way people have been supporting their bodies for centuries. It is a way to use every bit of the animal that is grown and raised to nourish you.
Bone broth is rich in minerals, amino acids (the building blocks of protein) including collagen, glutamine, and glycine, and other nutrients. It not only supports the gut and its lining but it assists in repairing it. When we support the gut we support the whole body. Skin issues can be triggered if the gut is imbalanced, mood and sleep can be affected, so many things!! Regular consumption of bone broth can also support immune health and help reduce inflammation. Shall we just refer to it as liquid gold?
Traditionally bone broth is made by slow simmering bones from organic, pasture raised animals for for 24-48 hours to extract all the goodness. I used to believe it was impossible, but in fact you really can make good quality bone broth in the instant pot in less time 🙌🏻 Stove top is still king but if you need it done and put away in a matter of hours instead of days the Instant Pot is your friend.
Now that you know why you should be consuming bone broth you may be wondering, well where do I find bones?! If you happen to know a butcher local to you, ask them, if you don’t and are local to Whatcom County, you can purchase just bones (and other cuts of meat) from Carne in Bellingham. Meadow Fed Farms in Everson sells their beef by the quarter so it would be a good way to stock your freezer with quality beef and get bones in the process. If you are not local, Greensbury sells bones online as well.
If you want to make chicken bone broth, pick up an organic, pasture raised whole chicken - cook it, then use the bones for broth. (easy instant pot method: season whole chicken, add 1 cup water, place chicken on trivet and cook for 26 minutes at high pressure for a 4lb bird, natural release, enjoy dinner!) If you can get your hands on some chicken feet from a local butcher, add those in for your broth, so much collagen in there!!
Adding vegetables to your broth is optional, but will enhance the flavor and add more beneficial nutrients. Onion, garlic, carrot, celery, and fresh herbs are all good options. My simple hack: I keep a bag in my freezer for veggie scraps (any of the ends you’d typically cut off and discard, including onion skins, wilting herbs, etc.) then just toss it in when I’m ready to make broth. We’re literally turning trash into treasure here!
Here’s what you need:
Bones of choice: Organic & pasture raised, Chicken or grass-fed beef
Veggies- optional: Carrot, celery, onion, garlic, fresh herbs.
Apple Cider Vinegar
Water: Pure filtered water is best, I use my Berkey Water for this
How to do it:
If your bones have not been cooked then roast at 350ºF for 30 minutes with a drizzle of avocado oil and sprinkle of quality salt (here’s my favorite)
Place bones, veggies, 1Tbsp apple cider vinegar in your instant pot drum.
Fill with water to the fill line.
Put lid on and use the broth setting, 2 hours high pressure
Quick release or natural release. I prefer quick release and toss a towel on top to catch any splatter
Stove Top:
Place bones, veggies, 1Tbsp apple cider vinegar in a large stock pot
Fill with water ensuring all bones are covered
Bring to a boil
Reduce heat and simmer for 24-48 hours
Strain and pour into jars. I like to use wide mouth quart jars leaving about 2 inches of head space.
Cool on counter then place in fridge.
Once chilled you can transfer to the freezer
Broth will keep in the fridge for about a week. If the top is still sealed with a layer of lard it can keep for longer - use your discretion. Don’t discard the lard! It can be used as a cooking fat or add a little to your sipping broth.
Ways to use it:
Sip on warmed broth with a pinch of salt
Use in soups, curries, or stews
Use in place of water when cooking vegetables, rice, oatmeal, or anything really
Add to smoothies - I promise you can’t taste it!
I would love to hear all your bone broth adventures! What’s your favorite way to use bone broth?
Wellness Guide
With the current state of all the things plus it now being cold and flu season, I thought I would gather all my favorite wellness and immunity boosting products into one place. Some of these are available in my shop others through other shops. I have noted any discount codes or sales to help you save!
Daily Wellness
1. Vitamin D: I like this blend with vitamin K2 to increase bioavailability and it's a liquid so it can easily be dosed for the whole family! SAVE: 10% with code GRACEHOLISTIC
2. Mama to Be bundle: Includes EPA - DHA (Omega-3), prenatal supplement with methylated B vitamins, and probiotics. My code for this site doesn’t apply to bundles but this is a great deal!
3. Leefy: a turmeric and ginger supplement to reduce inflammation, improve brain function, soothe digestion, and help relieve pain if needed (headaches, injuries, etc). SAVE: 15% off first order with code LEEFY15
4. Berkey Water Filter System: clean, pure water is so important. The chemicals found in tap water (check yours here) are not wellness supporting. I really could go on about this, but I'll save that for another day. These filter systems are amazing and cost effective in the long run. The black filters can last for years, they just need a maintenance clean every 6 months or so. SAVE: 10% with code GRACEHOLISTIC
5. Milk Moon Postpartum Tonic and tinctures: these products have been amazing for postpartum recovery. Pregnancy and breastfeeding take a lot out of the body so it is important to replenish! The No Worries tincture is my favorite for support through anxious and stressful times. We all know how important it is to support our bodies through stress because it can take such a huge toll on us!
6. Collagen Peptides: helps to improve gut health, joint health, skin elasticity, hair, and nails. It is a clean, flavorless protein that dissolves in most liquids hot or cold. I have been adding 2 scoops to my coffee or tea daily for at least 6 years. Further Foods is my favorite brand and it's definitely something I don’t like to be without. SAVE: 10% with code GRACEHOLISTIC or $5 with my referral link.
Immunity Boosters
1. Vitamin C: The Naturally Nourished line of supplements is my all around favorite, so not surprising their vitamin C is a great way to supplement for cold & flu season using a combination of whole food compounds in addition to the isolated vitamin C for better assimilation in the body. SAVE: 10% with code GRACEHOLISTIC
2. Elderberry Syrup: I love making my own but sometimes that's not always possible (#momlife) so thankfully Further Food makes a good one! SAVE: 10% with code GRACEHOLISTIC or $5 with my referral link.
3. Echinacea: a common herb for boosting the immune system, it also contains compounds that trigger the body's CB2 cannabinoid receptors providing similar benefits to CBD. I prefer to take it in tincture form and Herb Pharm is quality brand, you can purchase online or find it in many grocery and health food stores.
4. Chicken Coop Botanicals tinctures & elixirs: brand new to the GHS shop I have recently brought on this brand to provide you with more ways to support your body. Many of the products I have in the shop are designed to give the immune system a boost during times of need.
5. Liposomal Vitamin C & Zinc: I bundled these together because they're from the same great brand MaryRuth's. Liposomal vitamin C is more easily absorbed into the body and easier to mega dose when fighting off illness. Zinc is an essential mineral, needed for so many functions in our bodies, especially supporting the function of our innate immune systems.
Wow, I could've gone in depth on so many of these but I want to keep it concise for now. I'll expand on some of these in the future! I hope these lists help you choose what you need to support your health and the health of your family so that you can feel prepared and not panicked about your wellness.
xo Ashley