Podcasts about whole mamas

"There're a lot of things you can do to make pregnancy comfortable via natural remedies." -S.G. Stephanie Greunke, MS, RDN, PMH-C, CPT, is a registered dietitian, pre & postnatal corrective exercise specialist, certified in perinatal mental health, military wife, and mama of two boys. Currently residing in San Diego, Stephanie helps mamas navigate the entire journey to motherhood. After battling postpartum anxiety, Stephanie is passionate about maternal/paternal mental health, helping families set themselves up for success before the baby comes and navigating the transition to parenthood. She's the program director for Whole30's Whole Mamas Club and co-hosts the Whole Mamas Podcast. Stephanie is committed to building a community of moms who encourage each other and share their own experiences so moms know they're not alone and have resources to feel empowered. In this episode, you'll hear about: Whole Mamas Club (0:05) Whole Mamas Podcast How postpartum health found Stephanie (2:40) Creating simple and nourishing meals (5:45) Start with breakfast (8:57) How to navigate your mental health (10:46) Order Comprehensive Lab Panels from Direct Labs How the Whole Mamas Club can help you during preconception through Motherhood (20:15) Whole30 Way of Eating (20:50) Looking for your girl and guy gang? Sync up with Wholemamasclub.com, stop by on Instagram, and Facebook. Check out their Whole Mamas Podcast, too. I like that they recap each episode, so you can learn, then take action! You can reach out to Stephanie personally on Instagram or her site at Stephgreunke.com.  

There is an urgency…not to make more money or to get that next deal...the urgency here is that our kids are growing up in front of us every single day.    It's the fact that our kids are only a newborn, toddler, 5 year old, middle schooler, and graduate once.  We won't ever get this time back again.Many moms I talk to always feel busy, rarely enjoy being present with their families, and want to do more for their kids and their learning at home. I understand…because I experience the same thing...every...day.That's why I am also "slowing down" a bit over the summer to be more present, regroup, and refocus. I hope you can, too!Over the summer, I'll still have my "Mama's Minute Thursday Podcast Episodes with some INCREDIBLE guests coming up! My "Teaching Tuesday" Episodes will return in the fall. Our "Whole Mamas" FB group will continue to grow and thrive! Please join us! The Whole MamasMy "Raising Whole Readers" and "Raising Whole Writers" courses will be up and running and helping tons of families prepare their kiddos for school in August/September. The writing course is coming soon https://wondrous-author-5392.ck.page/.../raising-whole...Mamas can also utilize my 1:1 coaching calls as well! https://wondrous-author-5392.ck.page/.../thrive-in...I'll be working on a "Mama's Retreat" Mastermind coming this fall. SO EXCITED!Lastly, I'll enjoy this time with my boys, our farm, and take the very needed time to write my FIRST book! So, right now...I encourage you to slow down this summer.  Designate some time to get those important and necessary things done…and in return…the time with your kids will feel less stressful because your “to do's” are already done or have a designated time TO GET DONE.Thank you for you supporting the show through "Buy Me a Coffee" (link below)Check Out Fun Mama Merch on my website: The Whole Mama (creator-spring.com) Grab THREE READING TIPS and Join Our Mailing List: http://iamthewholemama.com/index.php/sign-up-for-the-whole-mama/Support the show (https://www.buymeacoffee.com/thewholemama)

Been a year of growth, change, and putting myself out there.  What about for you?  It reminds me of when we decided to purchase our farm.  It was exciting and terrifying at the same time.  But, we did it, and this farm life has opened so many doors for us.  If we hadn't tried this, I would have always regretted it."We must all suffer from one of two pains:  the pain of discipline or the pain of regret.  The difference is discipline weights ounces while regret weighs tons."  -Jim RohnI know it is life, and we all experience regret, but I have made a promise to myself that if anything, I worked my hardest to achieve the impossible.  To never regret having never tried.  I hope you do the same.  Is it scary?  Sure.Will it be messy?  Yep.I want to encourage every single mom out there to really look at their lives and reflect.  If you are in the right place doing the right things for your SOUL…keep going mama.  But, if you are stuck, afraid, unhappy, unsure, or lost, I encourage you to listen to this episode!  Lots of exciting things happening this month!!!Lots of exciting things happening this month!!!-Launch my “Whole Readers” online workshop for parents on April 29-Lots of goodies coming via email – join my email list today3 Ways to Get Kids Reading (iamthewholemama.com)-Tons going on in the Whole Mamas grouphttps://www.facebook.com/groups/2787115248231643 Support the show (https://www.buymeacoffee.com/thewholemama)

One 2019 study estimated that "children who are regularly read to in the 5 years leading up to kindergarten are exposed to 1.4 million more words than children who aren't read to during those years."Wow! Let's talk the benefits of babies, toddlers, and books!!!Reading to our children at an early age helps to develop the roots of language as their brain develops.  It builds listening and communication skills, introduces important vocabulary, develops rhyming skills, fosters bonding between parents and their children, and contributes to cognitive and language development.   Reading to children at this age helps with their attention span, creativity, and helps to teach life lessons and build character.Book Lists for Babies and Toddlers:  https://www.scholastic.com/parents/books-and-reading/book-lists-and-recommendations/book-lists---recommendations-for-ages-0-2.htmlhttps://www.scholastic.com/parents/books-and-reading/book-lists-and-recommendations/favorites-classics/stories-to-share-family-read-alouds.htmlhttps://www.goodhousekeeping.com/life/parenting/g23644385/best-baby-books/Resources:  https://www.healthline.com/health/childrens-health/reading-to-children#benefitshttps://littlefreelibrary.org/ourmap/ Lots of exciting things happening this month!!!Launch my “Whole Readers” online workshop for parents on April 29Lots of goodies coming via email – join my email list today3 Ways to Get Kids Reading (iamthewholemama.com)Tons going on in the Whole Mamas grouphttps://www.facebook.com/groups/2787115248231643Support the show (https://www.buymeacoffee.com/thewholemama)

Are you struggling to find that minute to yourself?  Are your littles constantly tugging or crawling on you?  Or your high schooler has you up at night worrying?  Do you just need a minute to yourself?This evening, it was crazy in the house with our boys.  I could feel myself getting really anxious.  I stepped outside on this incredible evening…it was cool…the sun was setting…and I walked over to water the newly planted herb, tomato, pepper, and berry plants.  I'm not sure if it was the cool air, the mist of the water, or watching our pup peacefully stare at the sunset.  Or maybe it was the smell of fresh laid soil, greenery surrounding our home, or the peaceful swaying of our new little plants.  But, for a brief moment, I was completely relaxed.  Just as with animals, gardens have a way of pulling us into a tranquil place, and as busy mamas these days, maybe a little garden is just what we need. I am here to give you some motivation and quick and easy tips to get started ASAP!1.  Grow herbs or microgreens on the windowsill in your kitchen.2.  Enjoy small succulent gardens in your kitchen/on your desk and air plants in your bathroom.3.  If planting outside – start small and do this:  choose what you want to plant,  pick a spot with appropriate sunlight for your specific plants, test and prep your soil or purchase really good organic soil (for raised beds or pots), plant (and fertilize if needed), and water and tend to often.4. Best advice I ever got that changed the way I approached gardening…nurture and care for your garden as you would do for your children.  Make sure it has the best nutrients, it is tended to and loved daily, and in return, your garden will thrive and provide.  5. Try potted plants on your porch or deck.  They are easy, right near your door, and offer the same benefits as large gardens.Benefits for Mama:   daily physical activity, daily exposure to sunlight and vitamin D, fresh air regularly, weight loss, organic and flavorful produce, stress relief and more!!!For me, gardening/watering the garden/picking herbs and berries offers a moment just for me.  To walk peacefully among the plants…to take a few big deep breaths…to refocus…to settle in for the night.  Even if you start small…I encourage you to start a garden for your kids and for YOU!“The glory of gardening:  hands in the dirt, head in the sun, heart with nature.  To nurture a garden is to feed not just on the body, but the soul.”  Alfred Austin Lots of exciting things happening this month!!!Launch my “Whole Readers” online workshop for parents on April 29Lots of goodies coming via email – join my email list today3 Ways to Get Kids Reading (iamthewholemama.com)Tons going on in the Whole Mamas grouphttps://www.facebook.com/groups/2787115248231643Support the show

At such a time as this…what are you reading?  Instagram posts?  Tik Tok posts?  Facebook?  Or something else…a great motivational read?  Mystery?  Devotional?  Biography?  What are you reading that is serving you in a positive way?  Teaching you something?  Taking you away from this chaos and into a make-believe place?  Pushing you to be your best self?  This is Mama's Minute…and today we are have a brief chat about what mamas are reading in 2021.  Just as we talked all about encouraging our children to read on Tuesday's episode…we also need to think about what we are feeding our brain and heart! I asked mamas in our new Facebook Group, The Whole Mamas, to share the titles of books they are reading right now…and oh my…did they provide!!  Suggestions ranged from everything from The Librarian of Auschwitz to Greenlights by Matthew McConaughey to Oh Crap! Potty Training: Everything Modern Parents Need to Know to Do It Once and Do It Right by Jamie Glowacki to Untamed by Glennon  Doyle…to the Bible.  Even if you read a page a day, you are doing it!  Think of how many books you can read this year and stick to it!  Think of how many people you will meet, places you will visit, and stories you will experience…just by picking up a book!  In fact, start a new one this weekend!  Grab a new book, a mug of something delicious, and give yourself even five minutes to get reading!  Feel free to message me what you started and don't forget to join our FB group…The Whole Mamas! Link to blog post with more book suggestions:  Must-Read Books for 2021 for Mamas by Mamas (iamthewholemama.com)Link to The Whole Mamas FB Group:  https://www.facebook.com/groups/2787115248231643/Link to The Whole Mama merch shop:  The Whole Mama | TeespringSupport the show (https://www.buymeacoffee.com/thewholemama)

Steph and Dr. Elana share how they’re navigating the COVID-19 pandemic and how it’s impacting their families. They outline what they’re doing to take care of themselves with food, movement, sleep, how they’re managing to work without childcare and more! You’ll hear their biggest challenges, fears, and what they’re doing to overcome them to provide reassurance and know that you’re not alone. You’ll leave feeling seen and equipped with tools to help you do your best during this season of unknowns.  Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: Update on Steph’s move to Wisconsin The importance of allowing yourself to grieve Mental health during this pandemic + tips for mamas How they’re navigating food and accessibility concerns How to stay consistent with movement when gyms are closed Supplements they’re using for sleep and stress management Show Notes: Fridge/Pantry Foraging tips from Stephanie Vanlochem @cookbycolor  Free Fitness Programs: TMAC, BeachBody, Peloton, Nike Training Club Free virtual therapy groups: PSI chats for mamas, GPS chats for mamas  Take the free mini course at Dr. Elana’s Med School for Moms Learn more about Whole Mamas Pregnancy Program Subscribe to Whole Mamas Weekly Pregnancy Email Series Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a healthcare provider. Consult with your healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding your treatment plan.

Today Steph and Dr. Elana recap the interview with Kelly McGonigal exploring how movement can improve mom’s mental health and resilience. They share their personal experiences finding joy in movement and share ideas for how to love movement whether you are pregnant, recently postpartum or a mama of multiples. Today’s podcast is sponsored by ButcherBox. Right now ButcherBox is offering our favorite promo: Ground Beef for Life. If you sign up as a new member, you’ll get 2 lbs of grassfed, grass-finished ground beef in every box for the lifetime of your subscription. Click to sign up today! Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: How to find forms of movement that are realistic for your season of motherhood   How to find pleasure in even hard workouts  Ways to pair enjoyable activities with exercising  How to incorporate family time with movement  How music benefits any form of exercise   How to inspire others to move more Show Notes: Episode #173: Movement for Mom's Mental Health with Kelly McGonigal Learn more about our Whole Mamas Pregnancy Program Subscribe to Our Weekly Pregnancy Emails Take the free mini-course at Dr. Elana’s Med School For Moms Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com. Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information, content, and material presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Consult with your qualified physician or healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding pregnancy or your prenatal treatment plan.

Steph interviews Dr. Elana about her brand new program, Med School for Moms! Dr. Elana is passionate about teaching moms how to safely be a Doctor Mom. Dr. Elana shares about working with many anxious mothers over her years as a doctor. We all want the very best for our kids but may not always know what to do when our child gets sick. Dr. Elana shares insights to help transform worry into confidence along with tips any mom can benefit from. All kids will inevitably get sick, so you want to be prepared with safe tools and tips for staying calm. Listen and take your first step to being a Doctor Mom! For Whole Mamas Podcast listeners who would like to join Med School for Moms, take 15% off of any guidebook or course using code WHOLEMAMASPODCAST through 8/30/19.  Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: Why Dr. Elana created Med School for Moms What moms need to know about taking care of their child when sick What a “Doctor Mom” is and why every mom has the potential to be their own best Doctor Mom for their child! 3 things happen when mom starts to worry while her child is sick How to know when it is time to visit the doctor versus when it is safe to treat your child from home Some safe tools you can  use on your kiddos  What Doctor Moms need to do to master their skills A discount offer special for Whole Mamas listeners! Show Notes:   Sign up for  Med School for Moms using code WHOLEMAMASPODCAST for 15% off any guidebook or course! *Expires August 30th, 2019 Doctor Mom’s FREE Mini-Course Doctor Mom’s Five Family Favs – Free guide to Dr. Roumell’s favorite family remedies The HMHB Weekly Email Series Whole Mamas Pregnancy Program Dr. Elana’s Med School For Moms Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive     Dr. Elana Roumell is a Naturopathic Doctor with a passion for pediatrics. She founded Nourish Medical Center in San Diego, CA in 2014, providing holistic care in person or virtually to both pediatrics and pregnant moms. She is also the founder of Med School for Moms where she teaches moms how to safely be a Doctor Mom! Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information, content, and material presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Consult with your qualified physician or healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding pregnancy or your prenatal treatment plan.

In this episode, Sal, Adam, and Justin speak with Stephanie Greunke of the Whole Mamas Podcast about health and nutrition pre, mid and post pregnancy. Why she created the Whole Mamas Club? (2:40) The misinformation surrounding pregnancy in our current culture. (5:21) How we are NOT eating in a way that is optimal for our health and fertility. (7:52) What are the common nutrition issues, she sees, with women NOT able to get pregnant? (10:14) What foods support healthy pre-conception pregnancy and post-partum? (12:00) The first trimester: What to look out for and expect. (16:54) The importance of sunlight pre and post pregnancy. (19:22) Why you SHOULD exercise while pregnant. (21:19) The fears surrounding birth. (27:47) The microbiome, probiotics, and birth. (35:19) The changes of nutrition pre, during and post pregnancy + the mysteries surrounding cravings. (38:35) Why she is an advocate of ‘maternal mental health'. (44:45) The ‘Four R Approach' to mental health post-partum. (48:23) What can you do to set yourself up for success pre-baby? (54:40) Exercise recommendations post-partum. (58:34) The benefits and struggles surrounding breastfeeding + alternatives to breastmilk. (1:01:42) What are the best things a father can do to support this process? (1:12:44) Gestational diabetes and when/what to test for. (1:14:45) Featured Guest/People Mentioned Steph Greunke, MS, RD, PMH-C (@stephgreunke)  Instagram Website Whole Mamas (@wholemamasclub)  Instagram Website Podcast Melissa Hartwig Urban (@melissa_hartwig)  Instagram Related Links/Products Mentioned June Promotion: MAPS Strong ½ off!! **Code “STRONG50” at checkout** Exercise in pregnancy! Aerobic exercise during pregnancy influences infant heart rate variability at one month of age. Episode #62: Birth Traumas with Dr. Pauline Dillard, Ph.D. Meal Train | Meal Calendar for New Parents, Surgery, Illness, and More Mothers' Milk Bank | Get Breast Milk For Your Baby | Saving Infant Lives Goat Milk Formula | KABRITA USA Maternal Gatekeeping & Why It Matters for Children Five Questions With: A Gestational Diabetes Nutrition Expert

Do you want to reset your health, habits, and relationship with food? Do you have a healthier pregnancy? In this episode we dive into discussing Whole Mamas, and how we deal with our relationship with food, and how we prioritize our health and wellness as mothers, and in our families. In this episode, I talk with Stephanie Greunke about her passion about maternal/paternal mental health as well as helping families set themselves up for success before the baby comes and navigating the transition to parenthood. She is the program director of Whole Mamas, so we discuss how Whole 30 works for pregnant women, and how this can set you up for a healthier pregnancy, and postpartum. Stephanie herself battled postpartum anxiety, so now we discuss the importance of building a community of moms who encourage each other and share their own experiences so moms know they’re not alone and have resources to feel empowered. Questions I asked: What is Whole 30 and Whole Mamas about? Is Whole Mamas only for pregnancy? How important is it for pregnant women to keep their diet healthy? What tips do you have for women struggling with self-esteem during their pregnancy journey? How can exercise and pregnancy can work together? How can you prepare for parenthood, and being the maternal and paternal influence on the family? Topics Discussed: Whole 30 and Whole Mamas. The importance of your diet during pregnancy. The truth behind “eating for two” What nutritional items are important for women during pregnancy. How moms can continue feeling sexy during pregnancy and motherhood. How you can set a couple up for a successful, and low stress pregnancy and after?   Quotes from the show: “We don’t need as much food during pregnancy as we sometimes think we do.” @stephgreunke @wholemamasclub @SisterhoodSweat “Diet and Lifestyle play a huge role in how you’re feeling overall.” @stephgreunke @wholemamasclub @SisterhoodSweat “Exercise really makes a difference in how we’re feeling and the pregnancy outcomes.” @stephgreunke @wholemamasclub @SisterhoodSweat “How many things do you do on a daily basis that your partner has no idea what you do?” @stephgreunke @wholemamasclub @SisterhoodSweat “As women, we have a hard time asking for what we need.” @stephgreunke @wholemamasclub @SisterhoodSweat How you can stay in touch with Stephanie: @stephgreunke @wholemamasclub www.stephgreunke.com www.wholemamasclub.com   How you can stay in touch with Linda: Website Facebook Twitter Instagram Pinterest YouTube SoundCloud   "Proud Sponsors of the Sisterhood of S.W.E.A.T" Essential Formulas

Stephanie and Dr. Elana recap the episode with Karen Kleiman on the topic of her new book Good Moms Have Scary Thoughts. They discuss why self care is necessary and not just a luxury, how you can figure out what you actually need to feel better, and how to support your mama friends who are struggling. This episode is full of great takeaways for any mama–whether you are currently experiencing some postpartum anxiety or depression or not. We’d like to say a special thank you to May’s Podcast Partner: Coconu, an organic coconut-based lubricant. Get 15% off your order on their website with the code WHOLEMAMAS. Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: Self care into a necessary nourishing practice rather than a luxury The power of the #speakthesecret campaign Helping moms figure out what they need How we can best support mom friends who are in distress How our negative thoughts can get the best of us Why not taking your thoughts so seriously can be one of the best tools! Show Notes: Ali Miller’s Website Anti-Anxiety Diet Book The HMHB Weekly Email Series Whole Mamas Pregnancy Program Nourish Kids Medicine Kit and Ebook Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com. Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information, content, and material presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Consult with your qualified physician or healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding pregnancy or your prenatal treatment plan.

We are honored to bring you this episode as it has been our most requested. Brittany and Betsy have a very heartfelt, raw, and informative conversation with an expert about one of the most common, and least discussed, aspects of new parenthood: Perinatal and Postpartum Mood Disorders. This is such a sensitive and delicate subject and we wanted to do it justice by finding the best of the best to share her knowledge and advice. The main takeaway: Becoming a parent doesn’t always feel like a walk in the park, and its ok to say it. We are all in this together. We hope this episode helps spark conversation and continues to break the stigma surrounding postpartum depression, anxiety, and everything in between. A huge thank you to Elaine Cavazos for taking the time to talk with us. We appreciate you so much! Thank you to every fellow mom/parent/support system out there who is making an effort to give love, light, understanding, and often times a shoulder to cry on during these beautifully chaotic, and often isolating, times in our life. Should you or someone you know need more information or help, please visit the websites below.    Please remember to SUBSCRIBE, RATE, and REVIEW our show. Find us on Instagram and Facebook @themomsontheloose and tag us in your posts. Until next time, find some time to be on the loose!   Mentioned in this episode:   Elaine Cavazos and Associates: http://www.elainecavazos.com/   Pregnancy and Postpartum Health Alliance of Texas: https://www.pphatx.org/   Postpartum Support International:  https://www.postpartum.net    Postpartum Support International Texas Chapter: https://www.postpartum.net/?s=Texas   Postpartum Support Dad Chat: https://www.postpartum.net/get-help/resources-for-fathers/chat-with-an-expert-for-dads/   The Top Knot Squad Podcast: http://thetopknotsquad.com/index.html   Austin Groups: Mamas for Mamas, Any Baby Can, Whole Mamas

Steph and Dr. Elana recap the episode with Dr. Samantha Brody, naturopathic doctor and author of the book Overcoming Overwhelm: Dismantle Your Stress from the Inside Out.  They highlight important points from the episode and discuss further how diet can impact stress, how to identify stressors, and how to communicate effectively with your support system to get the support you need. Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: Beyond reducing stress; creating space to handle the stress Different kinds of stressors and which you can change Identifying subtle stressors How your diet can affect stress How to communicate your needs to your loved ones The “great ask”–how to effectively ask for what you want Show Notes: Overcoming Overwhelm: Dismantle Your Stress from the Inside Out Values Exercise  from Overcoming Overwhelm Sample Chapter from Overcoming Overwhelm Contact Dr. Samantha PAX Understanding Men by Allison Armstrong The Four Agreements The HMHB Weekly Email Series Healthy Mama, Happy Baby Virtual Pregnancy Program Nourish Kids Medicine Kit and Ebook Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com. Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

Steph and Dr. Elana recap the interview with Cassy Joy Garcia about her new book Cook Once, Eat All Week, which is a revolutionary way to get delicious, healthy, and affordable food on the table fast. Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: Why we love Cassy’s new book Comparing and contrasting our meal prep styles with Cassy’s Why no meal prep method is right or wrong How creating new habits can help make you successful in meal prepping Breakfast ideas as a meal prep mama Lemony kale and how amazing this recipe is More support for people committed to meal prep! Show Notes Cassy’s website Follow Cassy Joy Garcia on Instagram Purchase her book on Amazon: Cook Once, Eat All Week Blueberry sweet potato breakfast meatball recipe Cassy’s Healthy Meal Prep Round Up The HMHB Weekly Email Series Whole Mamas Pregnancy Program Nourish Kids Medicine Kit and Ebook Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com. Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

Melissa Hartwig Urban is the co-founder and CEO of the Whole30—an intensive 30-day dietary program designed to heal your digestive tract and end unhealthy cravings through whole, unprocessed foods. Today, the Whole30 has over 2 million followers across social media platforms and has impacted the lives of people around the world. In addition to being a busy CEO, Melissa is also a proud mom to her 5-year-old son. And last year, Melissa launched Whole Mamas, a community-inspired online roadmap to help women navigate the entire journey of motherhood, from a Whole30 perspective. In this episode, Liz and Melissa chat about becoming a single mom early into motherhood, expanding what we think about “self-care,” and rising kids with a healthy attitude towards food. Following their conversation, hear Sydney Hutt read her essay, “The Strength of a Single Mom,” — a selection from Motherly's first book, This Is Motherhood, now available for pre-order on Amazon and wherever books are sold. The Motherly Podcast is hosted by Liz Tenety and produced by Micaela Heck and Samantha Gattsek. Music by The Blue Dot Sessions. Thanks to our sponsor, Prudential.

Stephanie Greunke, MS, RDN, PMH-C, CPT, is a registered dietitian, pre & postnatal corrective exercise specialist, certified in perinatal mental health, military wife, and mama of two boys. Currently residing in San Diego, Stephanie helps mamas navigate the entire journey to motherhood. After battling postpartum anxiety, Stephanie is passionate about maternal/paternal mental health, helping families set themselves up for success before the baby comes and navigating the transition to parenthood. She’s the program director for Whole30’s Whole Mamas Club and co-hosts the Whole Mamas Podcast. Stephanie is committed to building a community of moms who encourage each other and share their own experiences so moms know they’re not alone and have resources to feel empowered. In this episode, you’ll hear about: Whole Mamas Club (0:05) Whole Mamas Podcast How postpartum health found Stephanie (2:40) Creating simple and nourishing meals (5:45) Start with breakfast (8:57) How to navigate your mental health (10:46) Order Comprehensive Lab Panels from Direct Labs How the Whole Mamas Club can help you during preconception through Motherhood (20:15) Whole30 Way of Eating (20:50) Looking for your girl and guy gang? Sync up with Wholemamasclub.com, stop by on Instagram, and Facebook. Check out their Whole Mamas Podcast, too. I like that they recap each episode, so you can learn, then take action!   You can reach out to Stephanie personally on Instagram or her site at Stephgreunke.com. Tell her I said, “Hi!”  

Steph and Dr. Elana recap last week’s episode on Improving Birth Outcomes for Black Moms and Babies with Alexandra Samuel-Sturgess. This podcast reviews key takeaways from the episode and highlights important tips that every mom can use to be your own best health advocate during pregnancy and postpartum.    Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: How to get involved with advocacy if you are passionate about changing the standard of care Practical tips for how to effectively advocate for yourself when communicating with healthcare practitioners How to choose a birth team that will support and honor your desires Practices you can use to stay informed on your pregnancy and postpartum care The role that self doubt and self worth can play when trying to speak up for yourself The importance of community in an empowered pregnancy and postpartum journey Show Notes Spirited by Truth, Alex’s private practice Follow Alexandra Samuel-Sturgess on Instagram Resources for Black mothers shared by Alex: California Department of Public Health The Leap Frog Group - provides mortality rating for hospitals Blackdoulas.org #inlandempiredoula on IG The Association for Wholistic Maternal and Newborn Health (AWMNH) Black Women Birthing Justice Sister Song Black Mamas Matter Alliance California Department of Health–Black Infant Health Therapy for Black Girls Postpartum Support International–Get Help Aviva Romm’s Article on standing up for yourself Whole Mamas Weekly Pregnancy Email Series Whole Mamas Pregnancy Program Nourish Kids Medicine Kit and Ebook Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com. Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

Steph and Dr. Elana recap the interview on lead education, prevention, and treatment with Dr. Virdee. They share their personal experiences with lead testing, discuss risk factors and treatment, share nutritional considerations and natural approaches, and highlight the importance of using a team approach to address this concern. Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: Steph and Dr. Elana’s personal experience with lead testing Pros/cons of lead test strips Testing and treating adults Nutritional considerations for lead exposure Using homeopathy for lead exposure The importance of using a team approach Encouragement and support for you if you find yourself in this situation Show Notes: Thrive Market: 25% off your first order and a free one-month membership Dr. Virdee’s website CDC Info on Lead Toxicity and state programs Trouble in Toyland Lead Home Test Kit Nutritional Considerations The HMHB Weekly Email Series Healthy Mama, Happy Baby Virtual Pregnancy Program Nourish Kids Medicine Kit and Ebook Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com. Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

Stephanie and Dr. Elana expand on key points from last episode with Dr. Alexandra Sacks. They discuss their own transitions into motherhood and share with vulnerability about their lowest moments. They discuss how important a support system is during difficult seasons and leave you with takeaways of what you can do support yourself or other mamas during challenging times. Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: Various transitions in a woman's life; motherhood is just one of many How important your village is during difficult seasons Steph and Elana’s lowest moments Their take on the “Push and Pull” analogy Balancing motherhood with passions Setting yourself up for success during Matresence Show Notes: Follow Alexandra Sacks, M.D. on Instagram Alexandra Sacks, M.D. website Alexandra Sacks, M.D. TEDTalk Pre-order her book: What No One Tells You Division of Labor Article Postpartum Support International The HMHB Weekly Email Series Healthy Mama, Happy Baby Virtual Pregnancy Program Nourish Kids Medicine Kit and Ebook Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com. Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

Steph and Elana expand on key points that were shared in episode 115 with Dr. Becky Campbell about common thyroid issues for mamas. We discuss how to advocate for yourself by asking the right questions, trusting your gut, and possibly ordering your own labs to review with your healthcare provider. We discuss how to optimize your health if you have a thyroid condition during preconception, pregnancy, and postpartum. We share action items to help you create a solid plan! Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: Why it’s important to be your own health advocate Why doctors may dismiss the concerns of new moms How Dr. Elana navigated preconception, pregnancy, and postpartum with a thyroid condition How to order labs if your provider isn’t on board Our top 3 action items from this episode Show Notes: Download Dr. Campbell’s Ultimate Thyroid Guide Dr. Becky Campbell’s website Dr. Becky Campbell on IG DirectLabs.com The HMHB Weekly Email Series Healthy Mama, Happy Baby Virtual Pregnancy Program Nourish Kids Medicine Kit and Ebook Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com. Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

Summary: Stephanie and Elana expand on key points from the last episode on Peace & Parenting with Michelle Kenney Carlson.  We share how we incorporate some of Michelle’s coaching tips with our own kids, our thoughts on the Hand in Hand parenting technique, and how we design our lives to be as clutter-free as possible so we can be the kinds of mamas we want to be for our kids. It is always a work in progress, and we love sharing our insights with you! Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: Reconciling the parent we thought we would be vs the reality of who we are Our thoughts on the Hand in Hand parenting technique How we prioritize special time we have with our kids and the benefits we see from that How we give time and space for our kids to have emotions rather than trying to “fix” them Decluttering our lives to decrease stress and be a more connected parent Deep breathing with our kids Show Notes: Episode #112: Peace & Parenting with Michelle Kenney Carlson Michelle’s Website Follow Michelle on Instagram Healthy Mama, Happy Baby Virtual Pregnancy Program ($40 off through December 31 with code PODCAST40) The HMHB Weekly Email Series Nourish Kids Medicine Kit and Ebook Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

On today’s episode, Stephanie and Elana discuss key points from the last episode with Dr. Karen Lamb, a naturopathic doctor who specializes in working with highly sensitive individuals. We share our thoughts about how our non-verbal actions and energy as parents influence our child’s behaviors, what we can do to stay calm while navigating tantrums, how we approach discipline with our kids, and so much more! Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook.  Topics Discussed: Dr. Elana’s clinical experience working with highly sensitive parents and kids How to empathize with your little one to better understand their behavior Navigating tantrums through distractions, compassion, and space How behavior is a form of communication Why Steph loves Daniel Tiger Show Notes: Pura Vida Natural Medicine The Highly Sensitive Person quiz Daniel Tiger’s Big Feelings: Music to help your kids navigate their feelings The HMHB Weekly Email Series Healthy Mama, Happy Baby Virtual Pregnancy Program Nourish Kids Medicine Kit and Ebook Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com Disclaimer: Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

Stephanie and Elana expand on key points from the last episode on Bone Broth for Gut and Brain Health with Sharon Brown. They share their favorite ways to use bone broth in their homes, discuss some “lazy” bone broth ideas are for busy mamas, the difference between collagen and gelatin + more! Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: When to use glutamine from bone broth vs. glutamine in powder form Making bone broth workable for busy mamas Difference between collagen and gelatin Why bone broth is called liquid gold Is frozen or fresh broth better? Personal experience using broth in their homes Show Notes: Follow Bonafide Provisions on Instagram Bonafide Provisions website - use code WHOLEMAMAS to receive 20% off your first order Tag @wholemamasclub and @bonafideprovisions with your picture of their broth and its beautiful gel on IG stories or on your feed for a free bag of broth! The HMHB Weekly Email Series Healthy Mama, Happy Baby Virtual Pregnancy Program Nourish Kids Medicine Kit and Ebook Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com. Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

Stephanie and Elana expand on key points from the last episode on Tongue and Lip Ties and Feeding Challenges with speech pathologist, Leah Walsh. They expand on points regarding lip and tongue tie concerns, share their personal experience with speech issues with their own kids and continue to offer insights into picky eaters versus problem feeders.   Enjoy the listen! You can find us on iTunes, Stitcher or Spotify. We’d love to hear your thoughts on Instagram or Facebook. Topics Discussed: Signs and symptoms of lip and tongue ties Navigating speech therapy with early intervention Differentiating picky eaters vs problem feeders Insights into starting baby led weaning Celebrating #tinymightywins Show Notes: Follow Leah on Instagram Tiny Mighty Voices website (stay tuned for upcoming changes!) FB Group: Tongue Tie Babies Support Group Dr. Ghaheri Dr. Kotlow Picky Vs. Problem Eater Num Num Baby Spoon San Diego Regional Center for early intervention support The HMHB Weekly Email Series Healthy Mama, Happy Baby Virtual Pregnancy Program Nourish Kids Medicine Kit and Ebook Dr. Elana’s Medical Center: Nourish Medical Center Follow Steph and Elana on Instagram Whole Mamas Podcast Archive The Whole Mamas podcast is led by Stephanie Greunke, a registered dietitian, and Dr. Elana Roumell, a naturopathic doctor, both trained in functional medicine and passionate about pregnancy, postpartum, and pediatrics. They invite experts on the show, answer burning questions, highlight key points, and make sure you feel empowered to take action. Find Whole Mamas and the Whole Mamas hosts on Instagram @wholemamasclub, @stephgreunke, @drelanaroumell, and at www.wholemamasclub.com Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

Stephanie brings Melissa Hartwig on the show to introduce Whole Mamas, an online roadmap to help mamas navigate the journey to motherhood, from a Whole30 perspective. You'll learn why Melissa decided to offer Whole Mamas to her community, what she's most excited about, and why we rebranded this podcast! We'll also discuss common challenges on the journey to motherhood, the broad range of topics Whole Mamas will cover, and why it's important we invite all mamas/mamas-to-be to the table. Melissa talks about her pregnancy, labor, and postpartum, something she hasn't shared publicly. She bravely shares her experience and the difficult feelings along the way. Many of you will resonate with this one and we hope it helps you feel less alone, heard, and understood. You won't want to miss this episode! Topics Discussed: Why she decided to offer Whole Mamas to her community The mission of Whole Mamas Her experience during pregnancy and postpartum How she navigated an unexpected change to her birth plan Her experience doing a #BreastfeedingWhole30 How she keeps healthy food on the table, as a busy mom How she navigates work, family, and self-care Why her morning routine plays such an important role in her life What she wishes she could go back and tell herself when she was navigating this journey And so much more! Melissa Hartwig's Bio  Melissa Hartwig is a Certified Sports Nutritionist who specializes in helping people change their relationship with food and create life-long, healthy habits. She is the co-creator of the original Whole30 program, a four-time New York Times bestselling author (It Starts With Food,  The Whole30, Food Freedom Forever, and The Whole30 Cookbook). Click here to listen or find the podcast on iTunes, and Stitcher. Shownotes: Whole30 Whole Mamas Healthy Mama, Happy Baby program Follow Melissa Hartwig on Instagram Follow Whole Mamas on Instagram and on Facebook Follow Steph and Elana on Instagram Nourish Kids Medicine Kit and Ebook Steph’s Healthy Mama, Happy Baby Virtual Pregnancy Handbook Dr. Elana’s Medical Center: Nourish Medical Center Disclaimer Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.