Welcome to episode 30!

In this episode we explore natural remedies and holistic approaches to health and wellness. We'll delve into the fascinating world of homeopathy with our guest, Eugenie, a certified homeopath and expert in natural healing.

In this episode we cover:

•  Understanding Homeopathy
• Define homeopathy and its principles.
• Explain how homeopathy differs from conventional medicine.
• Share some examples of how homeopathy works, such as using Allium Sepa (onion remedy) for hay fever.
• Homeopathy for Common Ailments

• Discuss the use of homeopathic remedies for everyday issues like teething, coughs, and colds.
• Boosting Immunity and Gut Health

Thank you Eugenie for sharing your expertise and insights into homeopathy.

To connect with Eugene, please check out the following links:

To learn the basics of Homeopathy in 30 minutes, check our Eugenie’s introduction video here: https://www.youtube.com/watch?v=vqBUpxO4pZQ&feature=youtu.be

www.eugeniekruger.com

Instagram: @eugeniekrugerhomeopathy

Facebook: www.facebook.com/EKHomeopathy

Use wellnessbygretchen for a 5% discount on any order

Ways I can support your health journey or to simply connect with me check out the following links/ resources

✅ IG- https://www.instagram.com/wellnessbygretchen/

✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations

✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar

✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter

✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker

✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified

✅ Reduce sugar cravings mini course- https://wellnessgretchen.kartra.com/page/Challengesalespage

 Chat Soon, Sending you love, Health & Happiness -Gretchen

Welcome back to another episode of the Healthy, Happy, and Thriving Mama podcast! In this episode, we dive into a coaching call with Melanie, where we discuss strategies to enhance her daily routine for improved health and energy.

Discussion Highlights:

1. Defining Health Goals and Motivation:

2. Defining "Healthy" and Energy Levels:

3. Current Eating Patterns:

4. Addressing Energy Levels:

5. Strategies for Improvement:

6. Mindful Snacking and Sleep Quality:

7. Balancing Meals and Movement:

Closing Thoughts:

• The importance of finding comfort outside of food for relaxation and de-stressing is emphasized.
• Melanie's commitment to gradually adopting healthier habits and focusing on balanced nutrition is commendable.
• Gretchen encourages listeners to book coaching calls to receive personalized guidance and support. Link below :)

Ways I can support your health journey or to simply connect with me check out the following links/ resources

✅ IG- https://www.instagram.com/wellnessbygretchen/

✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations

✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar

✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter

✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker

✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified

 Chat Soon, Sending you love, Health & Happiness -Gretchen

Welcome to episode 28!

On this episode, our guest Casey, a holistic nutritionist based in San Francisco, joins us to discuss the power of holistic nutrition in empowering women to improve their relationship with food and their bodies.

Casey shares her personal journey of overcoming eating disorders and how holistic nutrition transformed her life. She emphasizes the importance of addressing triggers, understanding root causes, and adopting a balanced approach to well-being.

Key Topics Covered:

• Casey's personal journey from struggling with eating disorders to becoming a holistic nutritionist.
• The concept of holistic nutrition: addressing the whole body, including food, sleep, exercise, mindset, and triggers.
• Exploring triggers: nutritional, emotional, societal, and how they affect our choices.
• Practical tips for busy moms to improve eating habits: prioritizing self-care, setting boundaries, and simplifying meal planning.
• Transformative habit: the significance of sunlight exposure and fresh air in supporting circadian rhythms and overall health.
• Where to connect with Casey online: @yourcaseforwellness on Instagram.

Resources Mentioned:

• Casey's Instagram Profile

Ways I can support your health journey or to simply connect with me check out the following links/ resources

✅ IG- https://www.instagram.com/wellnessbygretchen/

✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations

✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar

✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter

✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker

✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified

Chat Soon, Sending you love, Health & Happiness -Gretchen

Welcome back to the "Healthy, Happy, and Thriving Mama" podcast episode 27!

In this episode, I share from the heart and share my current feelings of anxiety and overwhelm.

I emphasizes the importance of self-reflection and finding balance amidst my various passions and responsibilities.

I share the importance of self reflection when living a healthy lifestyle that goes beyond 'what' I eat.

In this episode I cover:

1. Unpacking the Feeling Anxious and Overwhelmed:
2. Self-Reflection and Prioritization whay really matters in this stage of life I am in:
3. Strategies for Overcoming Anxiety:
4. Communicating Needs and Core Values

I hope this episode resonates with you and that my simple but yet effective strategies can be of help to you. 

If you would like to reach out or connect, bellow are a few ways to do so. Chat soon, till next week :)

Ways I can support your health journey or to simply connect with me check out the following links/ resources

✅ IG- https://www.instagram.com/wellnessbygretchen/

✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations

✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar

✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter

✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker

✅ Learn more about Healthy Weight Simplified Private Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified

 Chat Soon, Sending you love, Health & Happiness -Gretchen

Welcome back to the Healthy, Happy, and Thriving Mama podcast! In this episode, we dive into the habit of the month and how it can help you achieve your health goals. Before we get into it, don't forget to catch up on previous episodes and practice past habits of the month.

Introduction

• Many of us struggle with consistency and accountability when it comes to our health goals.
• We start strong but often fall off track and feel frustrated.
• In contrast, some people seem to maintain consistency effortlessly and achieve their health goals.
• In this episode, we reveal the secret to staying consistent and accountable.

We cover:

• Consistency and Accountability Formula
• The Power of Specificity
• The habit of the month and how to implement it
• The free habit tracker you can download for free to help you get started

I hope you enjoyed this episode and remember to connect with me if you need an accountabiliy partner. 

Ways I can support your health journey or to simply connect with me check out the following links/ resources

✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker

✅ IG- https://www.instagram.com/wellnessbygretchen/

✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations

✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar

✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter

✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified

 Chat Soon, Sending you love, Health & Happiness -Gretchen

Welcome to episode 25!

In todays episode, Kasey Willson and I discuss  all things related to baby gut health and the exciting journey of introducing solids to your little ones. I'm your host Gretchen Dow, a health coach for moms and nutritionist, and in today's episode kasey and I , we'll delve into the significance of gut health in babies and provide valuable insights and tips on how to introduce solids for a seamless transition.

A little bit about Kasey:

Kasey Willson is a Naturopath & Nutritionist with over 14 years’ experience working with women to feel balanced and nourished heading into and throughout motherhood. Kasey has a special passion for supporting babies gut health, to give little ones’ the best start to life. 

Through her Naturopathic knowledge and personal Mumma experience, Kasey offers her support through her ‘Glowing Mumma Thriving Bubba’ podcast, books, online program and one-on-one consultations for optimising preconception, pregnancy, baby and mum health.

Links:

Blog (with health support & recipes): https://www.glowingmumma.com

Podcast: https://www.glowingmumma.com/the-podcast-1

Instagram:  @glowingmumma.thrivingbubba

Episode Highlights:

1. Understanding Baby Gut Health

• Importance of the gut microbiome in early life.

2. Signs of Readiness for Solid Foods

3. Selecting the First Foods

• Discussing single-ingredient purees vs. baby-led weaning.
• Nutrient-dense options for optimal growth and development.
• Foods to avoid during the initial stages.

4. Introducing Solids: Step-by-Step

5. Navigating Allergies and Food Sensitivities

6. The Role of Probiotics and Prebiotics

• Understanding the benefits of probiotics for baby gut health.
• Natural sources of prebiotics to nourish the gut microbiome.

7. Dealing with Picky Eaters

• Tips for encouraging healthy eating habits from the start.

8. Maintaining Baby Gut Health as They Grow

• The importance of continuing a diverse and nutritious diet.
• Transitioning to family meals while keeping gut health in mind.
• Promoting healthy digestion through lifestyle factors.

Disclaimer: The information provided in this podcast is for educational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional for personalized recommendations for your child's specific needs.

Ways I can support your health journey or to simply connect with me check out the following links/ resources

✅ IG- https://www.instagram.com/wellnessbygretchen/

✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations

✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar

✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter

✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker

✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified

 Chat Soon, Sending you love, Health & Happiness -Gretchen

Welcome to episde 23!

 In today's episode, we dive into the topic of postpartum fitness for moms. Pregnancy and childbirth bring about significant changes in a woman's body, and it's important to approach postpartum fitness with care and consideration. Join us as we explore various aspects of postpartum fitness, including exercises, mental health, and self-care.

Episode Highlights:

1. Understanding the Postpartum Period:

2. Gentle Exercises for the Early Postpartum Stage:

3. Building Strength and Stamina:

4. Addressing Diastasis Recti:

5. Mind-Body Connection and Mental Health:

Remember, As a new mom, it's essential to prioritize your physical and mental well-being. Postpartum fitness is not about achieving a certain body type but rather about nurturing your body and mind. 

By gradually incorporating gentle exercises, focusing on strength and stamina, and paying attention to mental health, you can embark on a fulfilling postpartum fitness journey. Remember, self-care is crucial, and you deserve to feel strong, confident, and empowered as you navigate motherhood.

Thank you for listening and feel free to reach out to bianca at:

https://www.instagram.com/bpeppas_/

A little about bianca:

Bianca is a CrossFit and Nutrition Coach. 

She has recently started a mums & Bubs program at the gym. 

She truly understands the importance of the postpartum journey as she is a mum of 3 herself. 

Bianca wants to guide and educate new mums to show them it is possible to do both, be a mum and look after yourself.

Here is a simple circuit to help you get started-

Simple circuit: 

15 lunges (use baby as weight as an option)

15 deadlift or squats (use something heavy to pick up)

20 v ups or glute bridges

12 lunges

12 deaplift

20 vups

9lunges

9 deadlift

20 vups

6lunges

6deadlift

20 v ups

3 lunges

3 deadlift

20 vups

Ways I can support your health journey or to simply connect with me check out the following links/ resources

✅ IG- https://www.instagram.com/wellnessbygretchen/

✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations

✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar

✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter

✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker

✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified

 Chat Soon, Sending you love, Health & Happiness -Gretchen

Welcome to episode 23!

Welcome to todays show, on this episode Marissa and I talk about the transformative journey of childbirth and delve into empowering ways to prepare for this life-changing event. In today's episode, we'll discuss valuable strategies on how to prepare for childbirth and explore techniques to release fear surrounding the birthing process. Join us as we empower parents-to-be to embrace this incredible journey with confidence, strength, and joy.

On this episode we covered:

1. Understanding the Power of Preparation:

2. Building a Supportive Network:

3. Nurturing the Mind and Body

4. Addressing Fear and Anxiety:

5. The Role of Birth Partners:

6. Coping Strategies for Labor:

Keep in mind, childbirth is a remarkable journey that requires preparation, support, and a mindset of empowerment. By understanding the birthing process, nurturing both the mind and body, addressing fear and anxiety, and surrounding oneself with a supportive network, parents-to-be can approach childbirth with confidence and joy.

Remember, each birth is unique, and embracing the unknown can lead to an awe-inspiring experience. Trust in the power of your body and the incredible journey that lies ahead.

A little bit about Marissa:

Marissa Kirou is a Certified Nutritional Practitioner, Pediatric Feeding and Nutrition Specialist and Postpartum Coach. She is also a Mama of 2 who has experienced both exclusively formula feeding and exclusively breastfeeding. Marissa guides expecting mothers by giving them tools so they can take radical responsibility for their postpartum while honouring the sacredness of birth and postpartum. 

Connect with her:

                Ways I can support your health journey or to simply connect with me check out the following links/ resources

✅ IG- https://www.instagram.com/wellnessbygretchen/

✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations

✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar

✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter

✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker

✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified

Chat Soon, Sending you love, Health & Happiness -Gretchen