The Trimester Bubble Dr. Elyssa Wright

It’s never too late to make great changes! 

On this episode of The Trimester Bubble, Dr. Katherine talks about her “back to basics” tips for the new year. Start small, make commitments you can stick to, and before you know it, you’ll be on your way to a year full of great sleep, balanced meals, and attainable exercise. 

Sleep

We often see patients in our office who are feeling the aches and pains of a poor night’s sleep. Set yourself up for success by:


Turning off electronics an hour before bed


Stop snacking a couple hours before bed


Take a hot shower or bath in the evening


Clear your bedroom from extra distractions



Diet and Nutrition

Rather than focusing on taking food away from your plate, focus on the ratio of food on your plate. Aim for:


Fruit and/or veggies on half your plate


Whole grains on a quarter of your plate


Protein on a quarter of your plate



Steer clear of fried and processed foods as much as possible, and try out prepping your meals for the week on Sunday or Monday to make healthy weekday meals easier. 

Exercise

Move your body every day! If structured exercise sounds inaccessible, try out:


Walking for 20 minutes a day


Taking a weight lifting class at your local gym


Playing pickleball with friends


Gardening


Try a yoga for beginners class



In this episode you’ll hear about:


What sleep does for your mind and body


Meal prepping


Balanced portions


How much water to drink each day


The two main types of exercise


Weekly exercise goals (and how to make it super accessible)


What exercise does for your mind and body



Resources in this Episode:


Pain-Free Pregnancy registration


Body & Balance website



Learn:


Episode 8: Managing the Holiday Season


Episode 7: It Takes a Village - Functional Medicine


Decreasing Dairy


A Good Nights Sleep


Meal Planning for Wellness



Connect:


Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


Body & Balance: New patients start here


About Dr Elyssa and Dr Katherine


Connect with Body & Balance on Instagram


Connect with Body & Balance on Facebook


Enjoying the podcast? Be sure to subscribe and leave a review!



Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

The holiday season can bring up a lot of emotions around self, family, events, food, and more. This week on the Trimester Bubble, we chatted with Jessica Van Antwerp for a better understanding of stress and learned some helpful, practical ways to tackle stress this season!

Why is Stress Management Important?

Stress levels are a key indicator of overall health (as well as nutrition and movement). It’s a contributing factor to all major diseases and changes your body’s processes when heightened.

Finding ways to manage the stress of everyday life and the added stressors of life events and holidays can support your longterm disease prevention, help you absorb vitamins and minerals better, and support your body’s innate healing process.

Stress Management Ideas

Stress management can include anything that helps you breathe and slow down. This might look like:


Getting a massage


Take three mindful breaths


Meditating


Practice qigong


Go for a walk in nature


Spend time in a steam room


Paint


Dance


Sip tea (without your phone around)


Put your bare feet in the grass, sand, or water



Self Care

While “self care” can feel like a buzzword, it can be pretty simple and very helpful. During the relentless pace of the holiday season, your stress management practices will make great self care practices. 

There’s no one-size-fits-all approach to self care, but we’ve put together some ideas to get you started on your self care path:


Take time for yourself, even if it’s a couple minutes a day


Connect with yourself through meditation and/or movement


Grounding (learn more in the podcast!)


Eat nutritious meals


Get a good nights sleep



In this episode you’ll hear about:


The common stressors and feelings that come up around the holidays like keeping your center around family and managing travel anxiety


Understanding “grounding” and how to do it!


Qigong as moving meditation for health


Pillars of health: nutrition, movement, relaxation


How our fight or flight response impacts our physical bodies and how to deal with daily stress


Qigong as a way to connect with your growing baby and yourself


What is self care really?


The importance of managing your stress and the detrimental effects of unmanaged stress


Taking control of your own health



Resources in this Episode:


Pain-Free Pregnancy registration


Body & Balance website


Jessica’s Website for wellness coaching


Jessica’s Website for Retreats


Intro to Chigong online course: Use discount code “alottalove” for $100 off!



Learn:


Episode 6: Staying Healthy This Cold and Flu Season


Episode 7: It Takes a Village - Functional Medicine


Healthy Holiday Eating


Stress Free Home for the Holidays


A Good Nights Sleep



Connect:


Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


Body & Balance: New patients start here


About Dr Elyssa and Dr Katherine


Connect with Body & Balance on Instagram


Connect with Body & Balance on Facebook


Connect with Jessica on Instagram @integral.travel


Connect with Jessica on Facebook: integral.travel and jessicalynbodywork


Enjoying the podcast? Be sure to subscribe and leave a review!



Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescriptio

The pregnancy journey brings up so many new questions, like:


When is the best time to start thinking about nutrition in the pregnancy journey?


How do I know my prenatal vitamin is working?


Who do I need supporting me in the pre-conception phase?



On The Trimester Bubble, we’re happy to share some of the incredible experts and resources we have access to in Boulder, Colorado, so you can benefit from them wherever you are!

This week, Dr. Elyssa and Dr. Katherine sat down with Dr. Margo Gasta to discuss her work as a functional medicine dietitian and certified classical homeopath working with women on the path of pregnancy. We chatted about some of those common questions to help bring you some guidance along your journey!

When to Start Thinking About Nutrition

If you’re planning to get pregnant, it’s great to start thinking about nutrition now! Dr. Margo recommends getting labs done as a baseline and reviewing the results with your functional medicine practitioner. 

Creating Good Habits Pre-Pregnancy

Trimester 1 can bring a whole slew of physical and emotional shifts that make creating new habits even more difficult. So if you’re planning to get pregnant, consider taking a look at these areas to set yourself up well:


Healthy eating


Optimized digestion


Meal planning


Remove environmental chemicals


Manage stress levels



Dr. Margo Gasta is a functional medicine dietitian and a certified classical homeopath. She has been practicing for 34 years, working with gastro-intestinal issues, chronic pelvic pain, autoimmune disease, chronic fatigue, ADHD, anxiety, and depression. 

In this episode you’ll hear about:


Dr Margo Gasta’s work as a functional medicine dietitian and certified classical homeopath


When to start thinking about preconception nutrition


Common underlying conditions in women preconception


The importance of B vitamins and iron


Getting nutrition through food vs supplements


Digestion, constipation, and IBS pre-pregnancy


Being aware of environmental chemicals


Getting enough calories for breastfeeding


Postpartum care: nutrition, depression, sleep


Getting help after a hard birth


Addressing chronic pelvic pain


Advocating for yourself after giving birth - build a team



Resources in this Episode:


Pain-Free Pregnancy registration


Body & Balance website


Learn more about Dynamic Body Balancing


DBB Website


Dr. Margo’s website


Book: Slow Death by Rubber Duck: The Secret Danger of Everyday Things



Learn:


Episode 3: Pregnancy 101


Episode 5: It Takes a Village - Doulas


Microplastics in the Food We Eat


The Benefits of Bone Broth


Real Advice for Prenatal and Pregnancy Nutritional Care



Connect:


Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


Body & Balance: New patients start here


About Dr Elyssa and Dr Katherine


Connect with Body & Balance on Instagram


Connect with Body & Balance on Facebook


Connect with Dr. Margo on Instagram


Connect with Dr. Margo on Facebook


Enjoying the podcast? Be sure to subscribe and leave a review!



Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle p

Like clockwork, every autumn the calls start rolling in: Is this allergies or the flu or a cold?

While fall and winter are typically “cold and flu season,” it doesn’t happen just because the weather is turning… it might be your nervous system crashing the party!

Be honest - how do you feel about the holiday season coming up?

Does it make you feel joyful, relaxed, and happy? Or - much more likely - like a “stressball”?

This fall, fight cold and flu season with a strong nervous system!

Your Immune System and Nervous System

Especially during this season, it’s important to balance the two main parts of your autonomic nervous system: 


Rest and digest (parasympathetic nervous system)


Fight or flight (sympathetic nervous system)



Your fight or flight gets triggered with all kinds of modern stressors, including sudden noises, email alerts, phone dings, etc. When these stressors happen, your body produces a hormone reaction that disrupts your sleep, digestive system, reproductive system, and immune system. Meaning, your body is fighting everything except the external cold and flu bugs.

Shifting Into a Peaceful Holiday Season

Ready to have a holiday season full of ease and grace? Dr. Elyssa has three easy, accessible tips for you!


Tip 1: Box breathing. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts, inhale for 4 counts… Repeat for a few rounds.


Tip 2: Turn off your notifications. Turn your phone on silent so you don’t get constant “ding” anxiety, and consider setting specific times to check your phone or email.


Tip 3: Be mindful of inflammation activators. Inflammation increases stress response and calls your immune system to fight the inflammation, distracting it from outside invaders like colds and flus. To support anti-inflammation in your system:



Watch out for extra sugar, rich/heavy foods, and alcohol


Drink more water, especially when you get sugar cravings


Eat something that helps you feel healthy before going to holiday gatherings


Take snacks for the road!




Let us know how these tips work for you this holiday season, or if you have any to add!

In this episode you’ll hear about:


Why fall becomes cold and flu season


What’s really happening each autumn that causes those colds and flus


Balancing holiday season stress


How your nervous system and immune system work together


Ease and grace this holiday season


Dr. Elyssa’s three tips for a healthy nervous system and strong immune system



Resources in this Episode:


Pain-Free Pregnancy registration


Body & Balance website


Learn more about Dynamic Body Balancing


DBB Website



Learn:


Episode 4: All About Dynamic Body Balancing


Episode 5: It Takes a Village - Doulas


The Benefits of Bone Broth


Healthy Holiday Eating


Stress Free Home for the Holidays



Connect:


Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


Body & Balance: New patients start here


About Dr Elyssa and Dr Katherine


Connect with Body & Balance on Instagram


Connect with Body & Balance on Facebook


Enjoying the podcast? Be sure to subscribe and leave a review!



Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before

Ever wonder what a birth doula does?

Doulas can serve many roles in the pregnancy, birth, and postnatal journey. This can include:


Being a caretaker


Serving as your advocate in a medical setting


Keeping you company / being the antidote to isolation in pregnancy and childbirth


Normalizing your experience


Helping you feel supported every step of the way



It truly takes a village to support the pregnancy and birth process, as this week’s Trimester Bubble guest, Jennie Bingham, reminded us. She is a birth and postpartum doula and massage therapist based here in the “bubble” in Boulder, CO.

Birth doulas also help support a continuity of care, as you may or may not have the same medical team throughout your pregnancy and birth. They can adapt to your needs and play whatever role is needed, including being hands-on support during your delivery.

Bodywork is another crucial care practice for pregnancy. Between chiropractic care and massage, you can find relief from common pregnancy complaints like:


Leg cramps


Hip pain


Anxiety and stress


Neck and shoulder pain


Mid and low back pain



Plus, receiving bodywork during pregnancy (by a qualified practitioner) can help you build body awareness for a more easeful pregnancy (posture, functional movement) and labor. 

In this episode you’ll hear about:


What a doula is


What a doula does


The benefit of having a doula


Prenatal vs regular massage


The benefits of bodywork during pregnancy


What a certified prenatal bodyworker is


Sidelying vs belly-down massage


Jennie’s favorite benefit of massage


How to create ease in pregnancy


Massage doula training with Jennie



Resources in this Episode:


Pain-Free Pregnancy registration


Body & Balance website


Learn more about Dynamic Body Balancing


DBB Website


Nourishing Bodywork Website



Learn:


Episode 3: Pregnancy 101: Back to Basics


Breastfeeding and Chiropractic


Amazing Benefits of Chiropractic Care for Babies


The Six Signs of Subluxation During Pregnancy



Connect:


Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


Body & Balance: New patients start here


About Dr Elyssa and Dr Katherine


Connect with Body & Balance on Instagram


Connect with Body & Balance on Facebook


Enjoying the podcast? Be sure to subscribe and leave a review!



Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

If you’ve visited Body & Balance before, you’ve likely experienced Dynamic Body Balancing. 

But what is it, really?

Dynamic Body Balancing (DBB) is a craniosacral myofascial unwinding technique originally developed by Dr. Carol Phillips. The practitioners at Body & Balance are trained extensively in DBB and use it with nearly every patient. DBB is three parts: 


Craniosacral


Myofascial unwinding


Dynamic



Your Craniosacral System

We all have three primary metrics of health: your heartrate, respiration (breathing) rate, and cranial rhythmic impulse. 

The latter is what pumps fluid in and around your nervous system, bringing nutrients in and flushing toxins out of your brain. In DBB, practitioners clear any restrictions in your craniosacral system and help you find balance.

Myofascial Unwinding

Fascia is the spiderweb-like connective tissue that encases all of your muscles, ligaments, nerves, bones, and organs. When something gets “stuck” in your fascia, it can create all kinds of discomfort.

In practice, myofascial unwinding as part of Dynamic Body Balancing can look like rocking or shaking. While you are moving around, your practitioner is tapping into the receptors that talk to you brain and activating them so your brain can show the body what needs attention and the body will respond with unwinding. 

Dynamic

The “Dynamic” part of DBB means you’re sitting up or standing in gravity, rather than lying down for the entire session. This allows your body to more easily find “stuck” points and torsions. 

Torsions can come from many sources, including old injuries, traumas, repetitive motions, and inutero. We often see torsions from car accidents, falls, and student athletes. Athletes who play golf, tennis, lacrosse, soccer, baseball, plus dancers and snowboarders all have built-in torsions from their sport. Bodies can become unbalanced from a single torsion event (e.g. car accident) or a lifetime of layered torsions.

Is DBB right for me?

If you’ve tried other modalities of healing and they’re not lasting, or something’s missing, Dynamic Body Balancing is a great option. While everyone can benefit from DBB, we most frequently treat the following groups:


Infants


Toddlers


Pregnant mamas


Chronic pain



In this episode you’ll hear about:


What Dynamic Body Balancing (DBB) is


Dr. Carol Philips


Dr. Elyssa’s history with DBB


The three metrics of health


Your cranialsacral system


How myofascial unwinding works


How torsions show up in your body

Resources in this Episode:




Pain-Free Pregnancy registration


Body & Balance website


Learn more about Dynamic Body Balancing


DBB Website



Learn:


Episode 3: Pregnancy 101: Back to Basics


Breastfeeding and Chiropractic


Amazing Benefits of Chiropractic Care for Babies


The Six Signs of Subluxation During Pregnancy



Connect:


Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


Body & Balance: New patients start here


About Dr Elyssa and Dr Katherine


Connect with Body & Balance on Instagram


Connect with Body & Balance on Facebook


Enjoying the podcast? Be sure to subscribe and leave a review!



Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult