Sacred Ways to Celebrate Pregnancy: Preconception, Pregnancy & Postpartum Rituals
Pregnancy and motherhood are profound rites of passage that deserve to be honored with reverence, community, and love. Whether you’re preparing for conception, celebrating pregnancy, or supporting a postpartum mama, there are countless ways to bring sacred ceremony into these stages of life.
Today, I’m sharing deeply rooted, heart-centered practices for pre-pregnancy, pregnancy, and postpartum—including step-by-step guides so you can create your own meaningful rituals.
🌿 Pre-Pregnancy Ceremonies: Calling in Life
The preconception window is often overlooked, but this time is incredibly potent for clearing space and inviting in new life. It’s a sacred threshold where we can consciously prepare to welcome a baby into body, heart, and spirit.
1️⃣ Fertility Blessing Circle
Purpose: To gather supportive energy, set intentions, and open the womb space for new beginnings.
What you’ll need:
Candles (representing light and fertility)
Fresh flowers or greenery (symbolizing growth)
Journals and pens for intention-setting
A circle of trusted friends or family (in-person or virtual)
Step-by-step:
Open the circle by lighting a candle and offering a grounding breath or short meditation.
Each person shares a blessing, affirmation, or wish for the woman’s fertility journey.
Together, write down intentions for conception and motherhood.
End with a group visualization—imagine the womb space filling with light and readiness to receive.
Close the ceremony with gratitude and optional sharing of tea or nourishing food.
2️⃣ Womb Healing Ritual
Purpose: To clear energetic blocks, release ancestral trauma, and honor the womb as a sacred space.
What you’ll need:
Yoni steam herbs (rose, lavender, mugwort, calendula)
A large blanket or shawl
A safe space to sit quietly for 30-45 minutes
Step-by-step:
Prepare a yoni steam by steeping herbs in hot water and placing the pot under a chair or bowl for steaming.
Wrap yourself in a blanket, allowing the steam to gently warm your womb space.
As you steam, repeat affirmations like: “I release what no longer serves my womb. I welcome new life.”
Afterward, lie down for 10-15 minutes with your hands on your womb, offering gratitude for its wisdom.
3️⃣ Moon Ritual for Fertility
Purpose: To sync with lunar energy and align with natural fertility rhythms.
What you’ll need:
A journal
Crystals (moonstone, rose quartz)
White or silver candle
Step-by-step (Full or New Moon):
Light your candle and sit quietly under the moon (or near a window).
Journal your intentions: “What do I desire to call into my life at this time?”
Hold your crystals over your womb and visualize the moonlight entering your body, aligning you with your natural cycles.
Close with gratitude, snuffing the candle and placing the crystals under your pillow.
🌸 Pregnancy Ceremonies: Honoring the Mother-to-Be
Pregnancy is a time of profound transformation. Ceremonies during this phase help nourish the mother, strengthen her connection with baby, and create lasting memories.
1️⃣ Blessingway Ceremony
Purpose: To celebrate the mother-to-be, showering her with support, love, and spiritual preparation for birth.
What you’ll need:
A cozy space (outdoors under a tree or indoors with soft lighting)
Flower crowns or floral garlands
Beads and string (for creating a “birth bracelet”)
Candles, feathers, herbs, or crystals for the altar
Step-by-step:
Set up a space with meaningful objects (candles, herbs, symbols of motherhood).
Circle the mother-to-be and begin with a grounding meditation or breathwork.
Invite each participant to offer a blessing, affirmation, prayer, or positive birth story.
Create a “birth bracelet” by having each person string a bead while sharing words of encouragement. The bracelet will be a great source of strength during labor.
Optionally, incorporate belly painting or henna, massage, or weaving a flower crown.
Close the circle with a group prayer for safe delivery and well-being.
2️⃣ Pregnancy Journaling & Visualization
Purpose: To help the mother connect with her baby and her evolving self.
What you’ll need:
Journal or sketchbook
Watercolors or colored pencils
Quiet space
Step-by-step:
Reflect on how your body, heart, and spirit are shifting during pregnancy.
Write letters to your baby or create intuitive drawings/paintings.
Incorporate visualizations: Picture yourself in your birthing space, feeling calm, empowered, and surrounded by love.
🌙 Postpartum Ceremonies: Closing & Reclaiming
The postpartum window is a sacred “fourth trimester” deserving of deep care. Rituals at this stage help mothers integrate their birth experience and gently return to themselves.
1️⃣ Bone Closing & Binding Ceremony
Purpose: To energetically and physically “close” the body after birth, honoring the mother’s transition.
What you’ll need:
A rebozo or long woven scarves (you’ll need 6-8)
Essential oils (lavender, frankincense)
A quiet, warm room
Step-by-step:
The mother lies comfortably while a practitioner or trusted support person gently massages her body with grounding oils.
Using the rebozos, begin wrapping the body from head to toe (head, shoulders, hips, knees, feet) in a gentle but firm hold, pausing at each part for a short time.
The wrapping represents “closing” the mother’s physical and emotional space, supporting healing and integration.
After unwrapping, offer a nourishing herbal tea or meal, followed by quiet rest.
2️⃣ Postpartum Herbal Bath
Purpose: To soothe the body, promote healing, and ground the new mother.
What you’ll need:
Herbs (calendula, chamomile, lavender, comfrey)
Epsom salts or Dead Sea salts
A tub or large basin
Step-by-step:
Brew herbs in hot water and strain.
Fill the tub or basin with warm water and pour in the herbal infusion and salts.
Set an intention (e.g., “I honor my body’s strength and wisdom.”)
Soak for 20-30 minutes in quiet reflection.
✨ Final Thoughts
These ceremonies are invitations to slow down and tune in—whether you’re calling in life, nurturing a pregnancy, or reclaiming yourself postpartum.
Remember, these rituals can be as simple or elaborate as you’d like. What matters most is the intention behind them: to create sacred space, offer support, and honor the incredible journey of motherhood.
Would you like me to help you design a custom Blessingway or Bone Closing for your personal journey or community? I’d love to hold space for you. 💫
The Power of Bone Broth During Pregnancy: Why Every Mama Needs This Nutrient-Rich Superfood
When it comes to pregnancy nutrition, it can feel overwhelming trying to get all the essential nutrients your body and growing baby need. But what if I told you there’s one powerful, nutrient-dense food that can help you do just that?
Enter Bone Broth—a time-honored superfood that’s been nourishing families for generations. Whether it’s beef or chicken, bone broth is packed with essential nutrients that support pregnancy health in ways you might not expect.
But before you grab just any carton off the shelf, let’s talk about quality. Not all bone broths are created equal. For maximum benefits, look for brands like Kettle & Fire—made from organic, grass-fed beef and free-range chicken bones. This ensures you’re getting the cleanest, most nutrient-rich option possible.
Ready to learn why bone broth is a pregnancy game-changer? Let’s dive in.
Why Bone Broth is a Must-Have During Pregnancy
Bone broth isn’t just a tasty, warming drink; it’s a powerhouse of essential nutrients that support you and your baby through every stage of pregnancy. Here’s why:
1. Nutrient Powerhouse for Baby’s Growth
Bone broth is rich in collagen, amino acids, and minerals like calcium, magnesium, and phosphorus—essential for:
Bone and Teeth Development: These minerals are critical for building your baby’s bones and teeth.
Skin Elasticity and Stretch Mark Prevention: The collagen in bone broth helps your skin stretch comfortably as your belly grows, reducing the appearance of stretch marks.
Postpartum Recovery: Collagen also supports tissue repair, helping your body heal after delivery.
2. Gut Health and Immunity Support
During pregnancy, your immune system is naturally suppressed to protect your baby. This can make you more susceptible to colds, flu, and digestive issues.
Gelatin and Collagen: These components of bone broth support gut health by healing and sealing the gut lining, improving digestion and nutrient absorption.
Amino Acids (Glycine and Proline): These boost your immune system and reduce inflammation, keeping you and your baby healthy.
3. Eases Morning Sickness and Digestive Discomfort
Bone broth is gentle on the stomach and easy to digest, making it perfect for those queasy first-trimester days. It provides essential nutrients without overwhelming your digestive system, helping to:
Soothe Morning Sickness: The warm, comforting nature of bone broth is perfect for sipping when nothing else sounds appealing.
Aid Digestion: Collagen and gelatin support healthy digestion, reducing bloating and constipation—common pregnancy complaints.
4. Hydration and Electrolyte Balance
Staying hydrated during pregnancy is crucial, but water alone might not do the trick. Bone broth is rich in electrolytes like potassium, calcium, and magnesium, which help:
Maintain Fluid Balance: Supporting your growing blood volume and amniotic fluid.
Reduce Swelling and Cramps: Electrolytes help prevent muscle cramps and swelling by maintaining proper hydration levels.
Why Quality Matters: Choose the Right Bone Broth
Not all bone broths are created equal. Many store-bought options are filled with preservatives, artificial flavors, and sodium. When choosing a bone broth, quality is everything.
Look for:
Organic and Grass-Fed Beef Bones – Ensures no antibiotics, hormones, or toxins.
Free-Range Chicken Bones – Packed with natural nutrients and free from harmful additives.
Slow-Simmered for 12+ Hours – Extracts maximum nutrients, collagen, and amino acids.
My Top Pick:
Kettle & Fire – Made from organic, grass-fed beef and free-range chicken bones, Kettle & Fire is the gold standard in bone broth. It’s slow-simmered to perfection, ensuring the richest nutrient content. Plus, it’s free from preservatives, gluten, and dairy, making it safe for even the most sensitive tummies.
How to Easily Add Bone Broth to Your Pregnancy Diet
Bone broth is versatile and can be incorporated into your daily meals without any hassle. Here are some easy and delicious ways to sneak it into your diet:
🍲 Sip It Straight – Warm up a mug of bone broth for a cozy, nourishing drink. Perfect for those chilly mornings or when you need a comforting snack.
🍛 Cook Grains and Legumes – Use bone broth instead of water to cook rice, quinoa, or beans. It adds a rich flavor and nutrient boost.
🥘 In Soups and Stews – Replace store-bought stock with nutrient-dense bone broth in any soup or stew recipe.
🍝 In Sauces and Gravies – Add it to pasta sauces, gravies, or even stir-fries for extra depth and nutrition.
🥤 In Smoothies – Swap out water or milk for bone broth in savory smoothie recipes for a hidden nutrient boost.
🍫 In Hot Chocolate – Yes, really! When combined with cacao powder and coconut milk, you get a creamy, nutrient-packed hot chocolate without any weird taste.
Common Concerns About Bone Broth During Pregnancy
1. Is It Safe to Drink Bone Broth During Pregnancy?
Absolutely! As long as you’re choosing high-quality, organic, grass-fed bone broth (like Kettle & Fire), it’s perfectly safe and beneficial during pregnancy. Just make sure it’s free from additives, preservatives, and high sodium levels.
2. How Much Should I Consume?
Moderation is key. Start with one cup a day and see how your body responds. You can gradually increase it if it feels good for you.
3. What If I Don’t Like the Taste?
No worries! It’s easy to mask the flavor by mixing it into soups, stews, sauces, or even hot chocolate. It’s all about finding the right combinations that work for you.
Final Thoughts: Nourishing Your Pregnancy Journey
Pregnancy is a beautiful, transformative journey, but it also demands intentional nourishment to support your body and growing baby. Bone broth—especially high-quality options like Kettle & Fire—is a powerful, nutrient-dense superfood that can help you do just that.
From boosting immunity to supporting skin elasticity, easing morning sickness, and promoting postpartum recovery, bone broth is truly a pregnancy game-changer. Plus, it’s deliciously versatile and easy to incorporate into your daily routine.
So, whether you’re sipping it straight or sneaking it into your favorite recipes, give bone broth a try and see how it can nourish your body, mind, and baby.
*** This is not a Kettle & Fire advertisement! They are not paying me nor am I receiving any benefits other than nutritional from them…. I just genuinely love this brand and it’s a brand I don’t mind giving to my mamas. I am extremely picky with the brands I encourage so if one makes it into my posts, you know they are good ***
Valentine's Day: A Celebration of Self-Love, Romance, and Deep Connection
Valentine’s Day is often seen as a time to celebrate romantic love, but what if we used this day to not only deepen our connection with ourselves but also to create meaningful moments with the one we love? It’s the perfect opportunity to nurture your relationship, indulge in self-care, and enjoy the romance that flows naturally when both of you are present and connected.
💖 Romance Starts with Self-Love
We often hear that we can’t fully love someone else until we love ourselves, and this couldn’t be more true. Self-love isn’t about perfection or flawlessness—it’s about acceptance, compassion, and honoring your worth. Start your Valentine’s Day with a moment of self-reflection and care, as this will allow you to be fully present and open to your partner.
Self-Care Tip: Take time for yourself before the celebrations begin—whether it’s lighting a candle, sipping on your favorite tea, or even enjoying a peaceful bath. When we care for ourselves, we show up with more love and energy to give.
🌿 Creating a Sacred Space of Connection with Your Partner
This Valentine’s Day, create a space that feels intimate and nurturing for both of you. Whether you decide to stay in or go out, make it special. Light some candles, play soft music, and focus on being fully present with each other. The connection you share with your partner is an extension of the love you give yourself.
Partner Tip: Try engaging in activities that invite deep connection—perhaps a mindful conversation about your dreams, or cooking a meal together that honors both of your favorite flavors and health.
✨ A Day for Deep Connection: Embrace the Romance
Valentine’s Day is the perfect time to reconnect with your partner, especially after the busy rhythms of daily life. Slow down and embrace the romance of the day. Whether it's a cozy breakfast in bed or a quiet walk, make sure to cherish the little moments that bring you closer.
Connection Tip: Put away the phones and spend time talking about the things that make your bond so special. Share stories, reflect on the moments that have brought you joy, and be open to deeper emotional intimacy.
💫 Aromatherapy and Mindfulness for You and Your Partner
Aromatherapy isn’t just about relaxation—it can also create a romantic atmosphere for you and your partner. Essential oils like rose, ylang-ylang, or jasmine can enhance the mood and spark feelings of love and closeness. Try diffusing them in the living room or using them during a massage exchange.
Mindfulness Tip: After a shared experience, take a few moments together to breathe deeply and express gratitude for the love you share.
🥰 Fertility, Self-Care, and Partnership: A Loving Approach
For those of you on a fertility journey, Valentine’s Day is an opportunity to embrace self-care practices together that support both your body and your relationship. Consider preparing a fertility-supportive meal or even enjoying a calming cup of herbal tea like red raspberry leaf, which is known to nurture reproductive health.
Fertility Tip: If you're trying to conceive, explore ways you can support each other’s journey, whether it's learning more about hormone-balancing foods or just offering emotional support.
💖 The Power of Affirmations—Together
Affirmations are a powerful way to reinforce love and connection with yourself and your partner. Take a moment to share affirmations with each other—words like “We are stronger together,” “Our love is healing,” or “We are on this journey side by side.” Speaking these words aloud can deepen your bond and remind you both of your commitment to each other.
Affirmation Tip: Look into each other’s eyes and say, “I am grateful for you,” allowing the energy of those words to infuse your relationship.
🌸 Nurturing Your Relationship as You Would Yourself
Valentine’s Day isn’t just about grand gestures—it’s the small, meaningful moments that matter. Think about how you nurture yourself, and then consider how you can extend that same care to your partner. Whether it's through acts of service, thoughtful gifts, or simply sharing space in a loving, open-hearted way, make it a day full of love and care.
Relationship Tip: Plan something meaningful for your partner—whether it's creating a playlist of songs that remind you both of your best moments together or surprising them with a homemade treat.
✨ End Your Day in Gratitude
As the evening comes to a close, take time to reflect on the love you've given and received. Celebrate your relationship and acknowledge the beauty in both your individual journeys and the path you're walking together.
Gratitude Tip: Before bed, share what you are both most grateful for. It’s a simple way to close the day with deep appreciation and love for one another.
Valentine’s Day is the perfect opportunity to honor not only the love you share with your partner but also the love and connection you have with yourself. From self-care rituals to deep moments of connection, it’s about embracing all the layers of love—both for yourself and for the one you cherish.
Here’s to celebrating love in all its forms—today, and every day. 💖
Hop Over to My Freebie Section for a Sweet Gift! 💖
This Valentine’s Day, I’ve got a special treat for you—Hormone Friendly Maca and Beetroot Brownies that combines the rich, indulgent flavors of cacao and the energizing, hormone-balancing benefits of maca. Perfect for cozying up with your partner or savoring solo while you indulge in self-love.
Balancing Hormones, Easing Symptoms: A Holistic Approach to Pregnancy
Pregnancy is an exciting, life-changing journey, but it often comes with a wide range of symptoms that can be overwhelming. These symptoms vary throughout the four trimesters and can take a toll on a woman’s body. Thankfully, addressing hormonal imbalances through holistic practices can help manage and correct many of these symptoms. Let's dive into common pregnancy symptoms by trimester and explore how balancing your hormones can bring relief.
First Trimester (Weeks 1-12)
Common Symptoms:
Morning Sickness: Nausea, vomiting, and fatigue are common due to rising hormone levels, particularly hCG and estrogen.
Fatigue: Increased progesterone levels can leave you feeling unusually tired.
Frequent Urination: As your body increases blood flow to the kidneys and your growing uterus puts pressure on the bladder.
Hormonal Balance Solutions:
Hydration and Nutrition: Focus on eating balanced meals rich in protein, healthy fats, and fiber to stabilize blood sugar and reduce nausea. Ginger tea or peppermint can help soothe your stomach.
Stress Reduction: Stress can worsen nausea and fatigue, so incorporating mindfulness, deep breathing, or yoga can support hormonal balance.
Adrenal Support: During the first trimester, your body is under significant stress from the changes happening. Adaptogens like ashwagandha can help support adrenal function and balance cortisol, the stress hormone.
Second Trimester (Weeks 13-26)
Common Symptoms:
Increased Appetite and Cravings: The body demands more calories as the baby grows, and hormone fluctuations, particularly with progesterone and leptin, drive food cravings.
Skin Changes: Hormonal changes can trigger acne, melasma, or a "pregnancy glow."
Back Pain: As your baby bump grows, back pain and discomfort can arise due to the shifting of your center of gravity.
Hormonal Balance Solutions:
Balanced Meals: Focus on nutrient-dense foods rich in omega-3 fatty acids, magnesium, and vitamin D to support hormonal balance and reduce inflammation, which can help prevent acne and ease back pain.
Gentle Movement: Incorporating gentle exercises like swimming, walking, or prenatal yoga can support your back and improve circulation.
Herbal Support: Certain herbs like peppermint and chamomile can ease digestion and alleviate bloating or constipation, which may accompany hormonal shifts during the second trimester.
Third Trimester (Weeks 27-40)
Common Symptoms:
Heartburn and Indigestion: Progesterone causes the valve between your stomach and esophagus to relax, allowing stomach acid to escape into the esophagus.
Swelling (Edema): As your body retains more fluids, swelling in your feet, ankles, and hands can occur.
Fatigue and Difficulty Sleeping: Hormonal fluctuations, as well as physical discomfort, can make rest more challenging.
Hormonal Balance Solutions:
Digestive Support: Include gentle, gut-friendly foods like bone broth, aloe vera juice, and herbal teas (such as ginger or fennel) to soothe your digestive tract and reduce acid reflux.
Fluid Balance: To manage swelling, focus on staying hydrated and reducing salt intake. Consuming anti-inflammatory foods like berries, cucumbers, and leafy greens can help balance fluids.
Sleep Hygiene: Promote quality sleep by practicing relaxation techniques before bed, such as gentle stretching, meditation, and essential oils like lavender or chamomile to ease the mind and support your circadian rhythm.
Fourth Trimester (Postpartum)
Common Symptoms:
Hormonal Shifts: After giving birth, your hormones will drop significantly, leading to mood swings, postpartum depression, or anxiety.
Physical Recovery: Your body is healing from childbirth, and your hormones are balancing out. This can lead to fatigue, physical discomfort, or challenges with breastfeeding.
Hormonal Balance Solutions:
Mindfulness and Self-Care: Incorporating self-care practices such as meditation, yoga, and journaling can help process the emotional changes during this time.
Nutrition for Recovery: Focus on nutrient-dense foods like leafy greens, avocados, nuts, seeds, and fermented foods to support hormone recovery, replenish lost nutrients, and promote healing.
Adaptogens: Herbs like holy basil and maca can help regulate cortisol levels and support your body’s stress response during the transition to postpartum life.
By understanding the hormonal shifts that accompany each trimester and their connection to common pregnancy symptoms, expectant mamas can take proactive steps to support hormonal balance. Using holistic methods like nutrition, herbal remedies, and mindfulness not only alleviates symptoms but promotes overall well-being during this transformative time.
Remember, you don’t have to navigate this journey alone. If you need guidance on balancing your hormones naturally or navigating pregnancy symptoms, feel free to reach out for support. I'm here to help you every step of the way! 💫
Hey Mama, Your Postpartum Recovery Starts Now: Nourish, Rest, and Thrive
When we think about preparing for a baby, it’s easy to get lost in the excitement of tiny socks, nursery decor, and the endless lists of baby gear. But let me ask you this, Mama: Have you thought about your recovery yet?
Postpartum isn’t just about bouncing back from labor; it’s about setting yourself up to transition into motherhood feeling strong, nourished, and supported. And the best time to start preparing? Right now, while you’re still pregnant.
Here’s how you can take intentional steps to prepare your body and mind for postpartum recovery:
🌟 Load Up on Nourishing Foods
The saying “you can’t pour from an empty cup” couldn’t be more true, especially during postpartum. Your body will need to replenish the energy, nutrients, and minerals lost during labor and delivery.
Start incorporating warm, nutrient-dense meals into your diet now—think comforting soups, stews, and dishes with hearty grains. Foods rich in:
Healthy fats (avocado, coconut oil, fatty fish)
Iron (leafy greens, grass-fed beef, beets)
Collagen (bone broth!)
...are all key players in rebuilding strength, repairing tissues, and even supporting your hormones as they begin to recalibrate after birth.
Pro Tip: Prep and freeze a batch of postpartum-friendly meals now, so when baby arrives, you’ll have nutrient-packed options ready to go.
🌟 Prioritize Rest—Yes, Right Now
We often think of rest as a luxury, but during pregnancy and postpartum, it’s essential. Your body is doing the extraordinary work of creating life, and soon it will need energy to recover and care for your baby.
Start practicing what I like to call “rest rhythms” during pregnancy:
Take short naps when you can.
Establish a calming evening routine with dim lighting and quiet time.
Honor your need for slower days when your body feels heavy or tired.
By prioritizing rest now, you’re not only supporting your energy reserves—you’re also training yourself to embrace rest postpartum, a time when healing is your number-one job.
🌟 Create Your Self-Care Toolkit
Let’s be real: postpartum can be overwhelming. It’s a beautiful, raw, and sometimes messy season of learning and adapting. That’s why having grounding self-care practices in place now can make all the difference later.
Here are a few ideas to add to your toolkit:
Journaling: Reflect on your thoughts and emotions to release stress and create space for gratitude.
Mindfulness practices: Try deep breathing or short meditations to stay centered in the present.
Small joys: Whether it’s savoring a cup of tea, reading for a few minutes, or enjoying a clean skincare routine, these little moments will help anchor you when life feels chaotic.
Remember: Self-care doesn’t have to be elaborate or time-consuming. It’s about doing small things that make you feel good and supported.
🌟 Why This Matters for Your Baby, Too
Here’s the beautiful part: by prioritizing your own care, you’re not just healing your body—you’re also giving your baby the best possible start. A well-nourished, rested, and emotionally supported mama is better equipped to care for her baby with love and presence.
So, Mama, Let’s Hear It:
What steps are you taking now to prepare for your postpartum recovery? Whether it’s prepping meals, learning to rest, or leaning into self-care, know that you’re setting the stage for a smoother, more empowered transition into motherhood.
You’ve got this—and I’m here cheering you on every step of the way. 💕
Nourishing from the Roots: Ancestral Eating for Holistic Pregnancy Health
Discover the timeless wisdom of ancestral eating and how it can help you nourish your body and baby during pregnancy and postpartum. By reconnecting with nutrient-dense, whole foods and traditional practices from various ancestral cultures, you can support your health, balance your hormones, and create a strong foundation for your baby’s development.
What Is Ancestral Eating? Ancestral eating is a way of nourishing your body based on the diets of our ancestors. It focuses on unprocessed, whole foods that are rich in nutrients and free from modern additives. This approach honors the traditions that have sustained human health for generations, drawing inspiration from diverse cultural practices.
Ancestral Practices from Around the World:
Polynesian:
Foods to Incorporate: Poi (made from taro root), bananas, ‘ulu (breadfruit), seaweed, coconuts, and Kālua pork.
Key Nutrients: Taro provides complex carbohydrates and fiber, while bananas and ‘ulu offer potassium and sustained energy.
Mediterranean:
Foods to Incorporate: Olive oil, fresh vegetables, legumes, whole grains, and fish like sardines and anchovies.
Key Nutrients: Healthy fats from olive oil and omega-3s from fish promote hormonal balance and reduce inflammation.
Nordic:
Foods to Incorporate: Rye bread, fermented dairy (kefir, skyr), wild berries, and cold-water fish like salmon.
Key Nutrients: Fermented dairy supports gut health, while wild berries are packed with antioxidants.
East Asian:
Foods to Incorporate: Bone broth, fermented soy (miso, natto), seaweed, and green tea.
Key Nutrients: Bone broth provides collagen for tissue repair, and fermented soy supports gut and hormonal health.
Indigenous American:
Foods to Incorporate: Bison, wild rice, squash, and corn.
Key Nutrients: Bison is an excellent source of lean protein and iron, while squash is rich in beta-carotene.
Indian (Ayurvedic):
Foods to Incorporate: Ghee, turmeric, lentils, and seasonal fruits.
Key Nutrients: Ghee and turmeric have anti-inflammatory properties, while lentils provide plant-based protein and folate.
Hispanic:
Foods to Incorporate: Beans, avocados, plantains, and masa-based dishes (such as tortillas or tamales).
Key Nutrients: Beans are rich in folate and iron, while avocados provide healthy fats crucial for fetal development.
West European:
Foods to Incorporate: Grass-fed butter, aged cheeses, root vegetables, and sourdough bread.
Key Nutrients: Grass-fed butter and cheeses supply fat-soluble vitamins, while sourdough bread supports gut health.
East European:
Foods to Incorporate: Fermented vegetables (sauerkraut, pickles), buckwheat, and fatty fish.
Key Nutrients: Fermented vegetables improve gut microbiome health, and buckwheat provides magnesium and fiber.
Sample One-Day Meal Plans Inspired by Ancestral Eating:
Polynesian Day:
Breakfast: Fresh coconut milk smoothie with taro, banana, and a drizzle of honey.
Lunch: Grilled ‘ulu with a side of seaweed salad.
Snack: Poi with a sprinkle of coconut flakes.
Dinner: Steamed taro leaves with roasted ‘ulu, banana slices, and Kālua pork.
Mediterranean Day:
Breakfast: Whole-grain bread with olive oil, tomatoes, and feta cheese.
Lunch: Chickpea and vegetable stew with a side of whole-grain pita.
Snack: A handful of almonds and fresh figs.
Dinner: Grilled sardines with quinoa and roasted eggplant.
Nordic Day:
Breakfast: Skyr topped with wild berries and a drizzle of honey.
Lunch: Smoked salmon on rye bread with a cucumber salad.
Snack: Fermented herring and a small piece of dark rye.
Dinner: Grilled salmon with roasted root vegetables and lingonberry sauce.
East Asian Day:
Breakfast: Miso soup with seaweed and tofu.
Lunch: Stir-fried vegetables with tempeh and brown rice.
Snack: Green tea and a handful of roasted soybeans.
Dinner: Bone broth ramen with boiled eggs, seaweed, and seasonal greens.
Indigenous American Day:
Breakfast: Scrambled eggs with roasted squash and a side of wild rice.
Lunch: Grilled bison steak with a corn and bean salad.
Snack: Pumpkin seeds and dried cranberries.
Dinner: Roasted turkey with mashed sweet potatoes and sautéed greens.
Indian (Ayurvedic) Day:
Breakfast: Warm turmeric milk with cardamom and a handful of soaked almonds.
Lunch: Lentil curry with basmati rice and a side of roasted okra.
Snack: A small bowl of seasonal fruits.
Dinner: Vegetable kitchari with ginger and coriander.
Hispanic Day:
Breakfast: Avocado toast on masa bread with a poached egg.
Lunch: Black bean soup with plantains and a side of rice.
Snack: Fresh guacamole with vegetable sticks.
Dinner: Chicken tamales with a side of sautéed spinach.
West European Day:
Breakfast: Sourdough toast with grass-fed butter and a boiled egg.
Lunch: Hearty vegetable stew with a slice of rustic bread.
Snack: Aged cheddar with a handful of walnuts.
Dinner: Roasted lamb with mashed parsnips and sautéed kale.
East European Day:
Breakfast: Buckwheat porridge with milk and honey.
Lunch: Beet soup (borscht) with a side of rye bread.
Snack: Pickled vegetables and a slice of soft cheese.
Dinner: Grilled trout with roasted potatoes and fermented cabbage.
Ancestral eating isn’t about being perfect; it’s about making small, consistent changes that honor your body and its needs. By incorporating these nourishing foods and practices from various cultures, you’re not only supporting your health but also laying a strong foundation for your baby’s growth and development.
Ready to Get Started? Use this guide to take the first steps toward ancestral eating. Start small, stay curious, and enjoy the journey back to nourishing yourself and your baby the way nature intended.
With love,
Miranda xxx
From Heartburn to Fatigue: Why Pregnancy Symptoms Are Common—But Not Always Normal
Pregnancy is an incredible journey, but it often comes with uncomfortable symptoms like nausea, fatigue, and heartburn. These symptoms are so widespread that they’re often labeled as normal. But let’s clear something up—just because a symptom is common doesn’t mean it’s normal.
Your body is designed to function in balance, even during pregnancy. Symptoms are like gentle (or not-so-gentle!) nudges from your body, asking for extra care and attention. In this post, we’ll break down the difference between common and normal pregnancy symptoms and how to address them holistically.
Common vs. Normal Symptoms
⭐ Common:
Heartburn, fatigue, swelling, nausea, and other discomforts may be experienced by many pregnant mamas. But that doesn’t mean they’re inevitable or unfixable. They’re often signals of imbalance, not something you just have to “put up with.”
⭐ Normal:
A healthy pregnancy is one where your body feels supported, energized, and aligned. While some shifts are expected (hello, growing baby!), your body shouldn’t feel like it’s constantly in distress.
The Symptoms and How to Balance Them
1️⃣ Heartburn:
Progesterone relaxes your muscles during pregnancy, including the valve between your stomach and esophagus, leading to that burning sensation.
➡️ Balance It:
Eat smaller, more frequent meals.
Avoid common triggers like spicy, greasy, or acidic foods.
Add gut-soothing options like ginger or chamomile tea in moderation. (One cup of day should be fine)
2️⃣ Fatigue:
It’s common to feel tired as your body works overtime, but constant exhaustion can signal imbalanced cortisol levels or nutrient deficiencies.
➡️ Balance It:
Focus on nutrient-dense foods like avocados, dark leafy greens, and protein.
Incorporate gentle movement, like walking or prenatal yoga, to boost energy.
Ensure you’re getting enough magnesium, iron, and B vitamins.
3️⃣ Swelling:
Some swelling is expected due to increased blood volume, but excessive swelling often points to poor circulation, fluid retention, or inflammation.
➡️ Balance It:
Stay hydrated with filtered water and teas.
Elevate your feet and practice gentle stretches to support circulation.
Add anti-inflammatory foods like cucumbers, turmeric (with black pepper), and celery to your diet.
4️⃣ Nausea:
While early pregnancy nausea is common, severe or lingering nausea often points to blood sugar imbalances or a lack of key nutrients.
➡️ Balance It:
Keep healthy snacks (like nuts or crackers) on hand to avoid blood sugar dips.
Sip on ginger or peppermint tea to ease an upset stomach.
Stabilize your hormones with foods like eggs, salmon, and avocado.
Incorporate citrus fruits like lemon, lime, or orange slices in water or as a light snack. The fresh scent and natural acidity can help calm queasiness.
Why Balance Matters
Addressing these common symptoms holistically not only helps you feel better during pregnancy but also sets the stage for:
Faster healing postpartum (think tissue repair, reduced swelling, and more energy).
Emotional stability to prevent postpartum depression and anxiety.
Better recovery overall, including balanced hormones and reduced hair loss.
How to Start Balancing Today
✨ Eat Intentionally: Focus on nutrient-rich foods that support hormone health.
✨ Move Mindfully: Gentle activities, like stretching or walking, help circulation and reduce stress.
✨ Listen to Your Body: Symptoms are messages, not obstacles. When you tune in, you can support your body where it needs it most.
Mama, your pregnancy symptoms are a signal—not a life sentence. You can take steps to ease the discomfort and feel more aligned in your journey. 🌸
Ready to dive deeper? Book a chat with me for personalized guidance. You don’t have to navigate this alone. 💛
The Hormonal Advantage: Nourishing Your Body and Baby During Pregnancy
Pregnancy is one of the most transformative times in a woman’s life—a chapter filled with beauty, growth, and anticipation. But it’s also a time of immense change, and let’s face it, some of those changes can leave you feeling overwhelmed. From energy dips to shifting emotions, your body is working overtime to support both you and your growing baby.
Behind it all? Your hormones.
Hormones are the silent heroes of pregnancy, orchestrating everything from your energy and mood to your baby’s development. When your hormones are in balance, pregnancy can feel more manageable, even empowering. But when they’re out of sync? That’s when the fatigue, mood swings, and even heightened pregnancy symptoms can kick in.
The good news? You have more control over your hormonal health than you might think. How you care for your body during pregnancy doesn’t just shape how you feel right now—it lays a strong foundation for your baby’s long-term health and your own postpartum recovery.
Why Hormonal Balance Matters
When your hormones are balanced, they:
Boost your energy so you can navigate pregnancy with more vitality.
Reduce common symptoms like nausea, bloating, and mood swings.
Support your baby’s growth and development, giving them the best possible start.
Ease your postpartum transition, helping to minimize challenges like postpartum depression, anxiety, and even postpartum hair loss.
How to Nourish Your Bump and Baby
Ready to take the reins on your pregnancy health? Here are a few simple yet powerful ways to support your hormones naturally:
1. Prioritize Balanced Meals
Make every meal count by pairing protein, healthy fats, and carbs. This trio stabilizes your blood sugar, reduces energy dips, and fuels your body for the work it’s doing. Think of meals like:
Greek yogurt with fresh berries, granola, and a drizzle of honey.
A bowl of quinoa topped with grilled salmon, avocado slices, and a side of roasted veggies.
2. Embrace Healthy Fats
Your hormones thrive on healthy fats, and so does your baby’s brain. Incorporate foods like:
Avocados for their rich nutrient profile.
Salmon for omega-3s that support hormonal health and fetal brain development.
Nuts and seeds to promote hormone production and provide steady energy.
3. Stay Hydrated
Hormones rely on proper hydration to function well. Aim for at least 8-10 glasses of water a day. Add a slice of lemon, cucumber, or mint to make it more refreshing and enjoyable.
4. Lean Into Mindfulness
Mindfulness practices are a powerful tool for reducing stress and promoting balance.
Practice prenatal yoga or meditation to create harmony in your body and mind.
Spend a few moments each day focusing on your breath to help regulate stress levels.
5. Get Quality Sleep
Rest is a powerful reset for your hormones. Create a relaxing bedtime routine by dimming the lights, diffusing lavender oil, and ensuring your sleep space is cozy and comfortable.
You Deserve to Thrive
Mama, this journey isn’t just about surviving the next nine months—it’s about thriving. When you prioritize your hormonal health, you’re not only nourishing your body but also creating the best environment for your baby to grow. And as an amazing bonus, you’re preparing yourself for a smoother, more empowered postpartum season.
By taking these steps to care for your hormones, you’re giving yourself and your little one the gift of wellness, energy, and connection. 🌟
Want more guidance on how to make this a reality? My new program, launching on January 6th, dives deeper into personalized strategies to balance your hormones and support your pregnancy journey. Let’s make this season one of vitality and empowerment, together.
With aloha and love,
Miranda xxx
Holiday Self-Care Tips for You and Your Growing Miracle
The holiday season is here—a time for joy, love, and celebration. But for mamas-to-be, it can also bring a mix of exhaustion and overwhelm. The juggling act of to-do lists, family gatherings, and holiday hustle can leave you feeling drained when what you need most is nourishment—for both your body and your baby.
This season, let’s rewrite the story. Let’s make it about nurturing, balancing, and honoring the beautiful journey you’re on. Here’s your comprehensive, pregnancy-friendly, hormone-balancing holiday self-care guide:
1. Savor the Flavors of the Season—Mindfully
The holidays are bursting with delicious foods, but as an expectant mama, it’s important to choose options that support your body and baby while still feeling festive. This season, embrace warming, hormone-friendly ingredients:
Roasted root veggies like parsnips, beets, and sweet potatoes: These are rich in fiber and complex carbs to stabilize blood sugar and sustain energy.
Homemade cranberry sauce: Full of antioxidants and vitamin C, cranberries promote healthy blood flow to nourish you and your baby.
Dark chocolate with a sprinkle of sea salt: A magnesium-rich treat that can help ease stress while satisfying your sweet tooth.
Pro Tip: Swap traditional holiday desserts for alternatives like spiced baked apples with a drizzle of honey and a sprinkle of walnuts—delicious, festive, and nourishing.
2. Create Calming Rituals That Speak to Your Soul
Amidst the holiday chaos, carving out moments of calm is crucial for your mental and physical well-being. Use the magic of the season to create rituals that feel personal and grounding:
Herbal teas with pregnancy-safe herbs: Try a warm cup of rooibos tea and if you want, add a splash of almond milk for a cozy, mineral-rich moment.
Candlelit affirmations: Light a soy, pregnancy-safe candle and speak affirmations to your baby, like, “You are safe, loved, and so cherished.”
Guided meditation: Find meditations you enjoy and connect with to walk you through your pregnancy. These can help lower stress hormones, keeping you and your baby in balance.
Pro Tip: Bundle up and take your tea outside under the evening stars. The crisp air and quiet night can help ground you in gratitude.
3. Move Your Body with Joy and Intention
The holiday rush can leave you feeling sluggish, but gentle, mindful movement is the perfect antidote. It supports circulation, reduces stress, and keeps your body strong for the journey ahead.
Morning stretches by the Christmas tree: Use the soft glow of holiday lights as the backdrop for a short prenatal yoga flow.
Nature walks with a purpose: Collect pinecones, leaves, or small branches for a DIY holiday centerpiece—it’s a calming, creative activity that gets you moving.
Prenatal dance: Play your favorite holiday playlist and move freely. Dancing can lift your mood, connect you to your baby, and feel like a mini celebration!
Pro Tip: After your walk or stretch, follow up with legs-up-the-wall pose to promote circulation and ease swelling.
4. Prioritize Deep Rest and Gentle Boundaries
The holidays often pull us in a hundred directions, but your growing baby depends on you to recharge. Resting doesn’t just mean napping—it’s about creating space for stillness and honoring your body’s signals.
Power naps with purpose: Set aside 15–20 minutes in the afternoon to rest with a cozy blanket and soft music.
Bedtime rituals to wind down: End the day with a warm magnesium-rich bath using Epsom salts (check with your healthcare provider), followed by reading a favorite holiday story to your bump.
Say no without guilt: Whether it’s skipping an event or leaving early, protecting your energy is a form of self-love and respect for your baby.
Pro Tip: Treat yourself to a festive, pregnancy-safe sleep spray with lavender and chamomile to create a soothing bedtime atmosphere.
5. Celebrate the Bond with Your Baby
The holidays are filled with moments of connection—with loved ones, traditions, and, most importantly, your growing little one. Take time to nurture this beautiful relationship in ways that feel special to you:
Daily belly time: Spend a few quiet moments each day placing your hands on your belly. Share your hopes, dreams, and favorite holiday memories with your baby.
Baby’s first stocking: Start a sweet tradition by filling a small stocking with love notes or items that symbolize your hopes for your child’s future.
Capture the season: Take a photo of your bump next to the Christmas tree, holding a mug of cocoa, or during a snowy walk. These moments are fleeting, and you’ll cherish the memories.
Pro Tip: Journal about what this holiday season means to you as a mama-to-be. Reflect on the new traditions you want to create for your growing family.
This Holiday Season, Make Yourself a Priority
Mama, the holidays are a time of love and giving—but that love starts with you. By prioritizing self-care, you’re not just nurturing your own well-being; you’re creating a healthy, balanced foundation for your baby to thrive.
From savoring nutrient-rich holiday meals to resting deeply and celebrating the bond with your little one, these practices will support you far beyond the season.
And if you’re ready to embrace even more balance and connection during your pregnancy, my Bump Bliss Programoffers the tools and guidance you need. Together, we’ll ensure that you and your baby thrive every step of the way. Book a discovery call today to learn how this program can transform your journey.
Here’s to a season of wellness, connection, and joy—for both you and your miracle.
Who We Are
What is Aloha Skye Health?
Aloha Skye Health was founded in 2021, shortly after I graduated as a Health Coach from the Institute for Integrative Nutrition (IIN). What began as a dream to support healthy living has since evolved into a mission close to my heart: guiding expectant mamas through their pregnancy journey with the power of ancient wisdom, mindfulness, and holistic care.
Our vision is simple yet profound: to help women achieve hormonal balance, nourish their bodies, and connect deeply with their babies at every stage of pregnancy while preparing for a smoother transition into postpartum life. Hormonal balance plays a crucial role in ensuring a healthy, joyful pregnancy, but it’s something many women struggle with. At Aloha Skye Health, we’re here to help you understand and honor your body’s needs, making the journey to motherhood as empowering and balanced as possible.
Why Aloha Skye Health?
The name reflects the heart and soul of this business. Aloha is more than a word; it’s the spirit of love, connection, and community that defines Hawaii, where this dream was born. In Hawaiian culture, Aloha reminds us that no one walks through life alone—and that same principle is what I bring to my work.
Skye comes from the Isle of Skye in Scotland, celebrating my Scottish roots. Known for its breathtaking beauty and its own version of a warm, welcoming spirit, the Isle of Skye feels like a natural complement to the Aloha spirit. Together, these two elements symbolize connection, belonging, and the journey we all take to care for ourselves and our loved ones.
How We Serve
Through our Bump Bliss Program, we’ve created a transformative experience that equips mamas-to-be with the tools to embrace pregnancy with ease and joy. The program is designed to:
Support Hormonal Balance: We address the root causes of hormonal imbalances to reduce mood swings, fatigue, and other challenges, creating a stronger foundation for both pregnancy and postpartum.
Alleviate Pregnancy Discomforts: From nausea to fatigue, we tackle the challenges head-on with holistic practices that work in harmony with your body.
Promote Connection: Cultivate a deeper bond with your baby while preparing your body and mind for a smooth postpartum transition.
Why Hormonal Balance Matters
Hormonal health is the unsung hero of a healthy pregnancy. When your hormones are balanced, everything flows more smoothly—from your energy levels to your emotional well-being. Achieving this balance is not only essential for your own health but also for your growing baby, ensuring they thrive in the most nurturing environment possible.
Bump Bliss is more than just a program—it’s a family. We’re here to walk this path with you, to uplift you when the journey feels tough, and to celebrate every milestone along the way.
Welcome to the Aloha Skye Health family. Together, let’s create a pregnancy journey filled with balance, connection, and bliss.