Clarity gives so much back

By: Wilma van Dijk

clear is kind For both yourself and others!

Do you recognize those moments when halfway through a meeting you say ‘Oh sorry, I didn’t get around to that…’ or when you say to your husband ‘Oh sorry, I’ll help you with the kids, but I have to finish this email…’ or that you cancel a date with a friend at the last minute because you really don’t like it… or that you are just tired of keeping all the balls high? Then you are not alone.

Whether you as a mother are looking for more balance or want to live more ‘in the now’ or just want to go to the next level… it all starts with being honest and clear.

Honesty about your schedule. Honesty about your feelings. Honesty about your energy. Honesty about everything. Clarity about what you can and cannot do on this day. Clarity about what your priorities are. Clarity on what to expect from you right now in this situation with this question. Clarity about what you want.

Loving clarity: My name is Wilma van Dijk, owner of Bold Coaching and Advice.

As a leadership coach, I help female leaders in education, healthcare and business to be the courageous leaders that the Netherlands so badly needs. And courage requires honesty and clarity. Many of my clients are managers and mothers. We often make the comparison with motherhood and parenting.

We also discuss various myths surrounding the themes of being clear and honest. As women, we tend to think that we are not nice or not loving once we are honest and clear with ourselves and the other.

Brené Brown puts it so beautifully in her book ‘Dare to Lead’:

“Sometimes speaking the truth feels like we are being unkind, especially when sharing difficult information or feedback. But in reality, dancing around the truth is unkind. When we avoid stating the truth – when we are vague or ambiguous under the guise of being kind – it is often because we are trying to lessen the discomfort for ourselves, not for the other person.”  

I believe in something I call loving clarity. If you are very clear to your child that he is not allowed to cross the road or you even stop him… then you agree with me that you are absolutely loving as a mother because you protect your child from the cars on the busy road . So you can be very clear and honest and be loving. Just don’t confuse loving with a nice feeling and always say YES. A YES sounds better and gives a nicer feeling, but sometimes the NO is more important.

The YES sounds better, but sometimes the NO is more important.

Sometimes you want to say yes to your girlfriend for a nice night out, but sometimes the no is the right answer so that you can say yes another time. A resounding yes that you know you can fully enjoy because it’s right now.

Three steps that work in every stage of motherhood: As a just-starting mother, a lot comes at you and from experience I can tell you, that will never stop. Because when one phase closes, you enter another phase. Our eldest Daniel will be 4 years old in July and that means that we have got a little more freedom and we don’t have to watch him every minute, but with going to school new things come to us. Children’s parties, school trips, play appointments and soon swimming lessons and sports and…

Whatever stage you are in, these three steps will help you be honest and clear:

Step 1: Recognize Learn to listen to your feelings. Learn to recognize when you cross a boundary. Whether that be physical or mental. Better yet, learn to recognize it before crossing the border.

Step 2: Acknowledge Put it on the table. By pronouncing it literally, you recognize that the feeling is there and may be. By acknowledging and naming it, space is also created to solve it. You can’t change something if you don’t put it on the table.

Step 3: Explore In the last step you will explore a solution. What are the possibilities? Where can you slide? Say no? say yes? Ask for help?

Do you find yourself full? That you have to keep too many balls high? Recognize the signals, acknowledge it by discussing it and explore the options. What can you stop doing? Who can help you? What do you get energy from?

The next time you find yourself trying to cram something into your calendar because you want to be nice when you already know it’s not feasible, remember the words of Brené Brown Clear is kind. Be honest and clear and with that also loving towards yourself and the other.

Where and when do you choose Clear is kind from now on?

Expert tips: nutrition during pregnancy

By: Sophie Meurs

Dietician • Orthomolecular Advisor • Bowel therapist, owner Nourish to Flourish (www.nourishtoflourish.nl)

Pregnancy is a special period for many expectant mothers. You want the best for the development of the baby, but you also want to feel comfortable in your own skin.

Voeding speelt daarbij een belangrijke rol.

Being pregnant does not only mean making the right vitamins and minerals available to the mother, but also (especially) for the baby. The unborn baby always has priority for the necessary nutrients and that can cause deficiencies in the mother, which in turn leads to complications. You want nothing more than to get through the pregnancy healthy and safe, for both mother and child. In this blog I want to give you an insight into important focus points during pregnancy.

The nutrition that the mother ingests during pregnancy is the main source for the production of new organs and the growth of the baby. In addition, the right nutrition and supplementation can help to prevent annoying pregnancy ailments.

But how can you eat optimally to avoid these risks? Food for two? No, you really don’t have to! Certainly not for the baby, because he grows well on a normal, healthy diet. On average, you gain about ten to fifteen kilos during pregnancy. If you eat more than necessary, you will gain extra weight. This makes it more difficult to put on weight after delivery, but the baby can also become too heavy. The baby eats as it were from the amniotic fluid. Fun fact, that’s where the development of taste and smell starts in the baby!

Choosing a healthy and varied diet is always a good idea, but twice as important during pregnancy. Within your options, choose as much fresh and unprocessed food as possible, as little sugar and ‘unhealthy fats’ as possible. Fruit and vegetables as the basis of your diet are a good starting point, supplemented with (organic) fish, meat, nuts and eggs. Carbohydrates are certainly very important during pregnancy, but in addition to whole wheat / sourdough bread, consider sweet potato, quinoa, brown rice. This way you eat less gluten, and that certainly can’t hurt. More about that in another blog. Now back to the pregnancy!

Sometimes it is not always possible to choose healthy food. Nausea is one of the reasons that many women (about 80% of pregnant women) have trouble getting the right nutrients during pregnancy. Nausea during pregnancy is caused by the HCG hormone. This hormone is produced from the earliest stages of pregnancy and affects digestion. These hormones are mainly released during the first 3 to 4 months of pregnancy, which is the period at risk for morning sickness. Symptoms of this are that women often feel less inclined to eat and often vomit. If some food is tolerated during the day there is no risk of danger to the baby (and the mother), but if no fluid or food is kept inside there is a risk of dehydration and a shortage of nutrients, which in turn are essential are involved in the development of the child.

Do you recognize yourself in these symptoms, what can you do about it? If you often wake up feeling nauseous in the morning, lie still. Try eating a dry rice cake or cracker before getting up and eating other things; a light breakfast is often better, so that nausea does not occur or occurs less.

In addition, try to spread the eating moments throughout the day. Little bits at a time, so that the stomach is not empty, but also does not get upset too quickly. This is different from what I would normally advise for optimizing digestion, then you want fewer eating moments to offer rest to the digestion. So consider what feels right for you. Easily digestible food also works for many women such as: quinoa, vegetables, fruit and bone broth/miso soup/broth.

It is also best to at least avoid fatty, highly seasoned, heavy on the stomach (cabbage varieties, for example) or fried foods. These foods make your stomach work harder to digest, which puts you at risk of nausea. Drink small amounts regularly. By drinking a lot in one go, it ensures that you are full and no longer feel like eating. Also preferably do not drink with your meal but between meals, so as not to complicate digestion and not to get in the way of appetite.

Supplementation during pregnancy During pregnancy, the need for nutrients is increased. Deficiencies in essential nutrients during pregnancy and breast-feeding can have adverse effects on both mother and child. Supplementation is aimed at supplementing the deficiencies in the diet.

B-VITAMINS Vitamin B6 has a beneficial effect on the symptoms of nausea. But, just like B11 and B12, it is also important to lower any homocysteine levels. Too high a homocysteine level is associated with an increased risk of, for example, cardiovascular disease, but also with fertility problems and miscarriages. The vitamins B6, B12 and folic acid (B11) are therefore necessary to convert homocysteine into other essential substances in order to lower its content. We all know the B11 (folic acid) as the true pregnancy vitamin to prevent neural tube defects, such as an open back, etc.

B11 comes in two forms: folic acid, the synthetic variant, and folate, the natural variant. Folate, as in the SUPS Mom to Be, is better absorbed by the body.

B12 is important for DNA synthesis and thus also responsible for the prevention of neural tube defects. Without a good B12 status, B11 cannot be sufficiently converted in the body. It is therefore important to keep a close eye on the B12 status during pregnancy. Preferably choose a methyl and adenosylcobalamin. (SUPS contains methylcobalamin)

IRON Anemia during pregnancy could be caused by a B12 or B11 deficiency, but it can also be caused by an iron deficiency. When you are pregnant there is a greater need for iron, this is because the placenta needs more and more blood and oxygen. During pregnancy, about 30-40% more blood has to be produced and this doubles the need for iron! In addition, Vitamins C, B11 and B12 in turn ensure the absorption of iron.

MAGNESIUM Both during pregnancy and during breastfeeding, women have an increased need for magnesium. Several studies have shown that women suffer less from muscle cramps when they take extra magnesium. In addition, magnesium increases the energy level. Make sure that you use organic forms of magnesium and not inorganic forms, such as magnesium oxide. The latter form is not well absorbed by the body and can even have a laxative effect.

[SUPS does not offer magnesium yet (is being worked on) but a very nice one is from bonusan (ed.)]

CHOLINE The need for choline is increased in a pregnant woman. Choline is rich in animal fats (for example in egg yolk). When vegetarian or low-fat is eaten, a choline deficiency can quickly arise. SUPS also offers choline in the Mom to Be.

OMEGA-3 & D3 What should also not be missing are a vitamin D3 and omega 3. Vitamin D3 is important for the construction and maintenance of the skeleton of both mother and child. Scientific research has shown that a lack of vitamin D increases the risk of gestational diabetes, preeclampsia and low birth weight. In addition, the DHA present in omega 3 fatty acid is important for the development of the brain and eyes of the child. When the mother does not get enough DHA, and the child also eats it, this can lead to postpartum depression in the mother after delivery. In addition, EPA from omega 3 has a beneficial effect on, among other things, a high cholesterol level, high blood pressure and EPA has an anti-inflammatory effect. Fish oil contains both EPA and DHA, algae oil often only contains DHA. Minami MorDHA is a fish oil that is of very good quality for future mothers (without heavy metals and with a low totox value).

A very nice and vegan form of vitamin D is in the SUPS Mom to Be. From July 2021 in high doses, as recommended by midwives.

[SUPS does not yet offer Omega 3, that is certainly on the schedule, even a vegan variant (ed.)]

PROBIOTICS Finally, it is important to take a good probiotic, at least from the last 3 months of pregnancy. A good probiotic can ensure that the baby takes over the good intestinal flora from the mother during childbirth. This is related to a lower risk of atopic eczema in the child and a better intestinal flora of the child. Vitakruid’s probiotics, the Symflora Basis, is a very suitable supplement, since it has a combination of pre- and probiotics (prebiotics is the food for the probiotics) and offers a great diversity of bacterial strains.

Do you now think: “..that’s a lot of pills I have to take!”. Perhaps it is a bit more than you are used to, in any case it provides a great basis for your intake.

Here’s a rundown:

In the morning SUPS Mom to Be multi SUPS Balance  (vegan) Visolie

In the evening: SUPS Revive Magnesium Probiotics

Note from sups: *these 3 SUPS are easily available in a bundle. In this way you support your current diet and it gives you the necessary energy to get through the pregnancy fit.

Do you want more personal advice, and know whether your current vitamins and minerals are in order? And/or do you want nutritional advice for your specific situation?

Mail me at sophie@nourishtoflourish.nl for an intake!

You can come to my practice for blood tests for vitamins, minerals and/or omega-3 status and personal consultations.

Disclaimer: this is a selection of the vitamins, minerals and nutrients that are important for a healthy pregnancy, the individual needs are not discussed here. I always recommend calling in a professional for tailor-made advice! And if you have specific complaints, you should always consult a doctor.

IODINE, of great value to mom and her baby and a booster for feminine beauty and wisdom

IODINE, of great value to mom and her baby and a booster for feminine beauty and wisdom.
By Mariella Wehman, orthomolecular medical therapist – Atelier Vital

Iodine doesn’t sound that fancy. However, don’t underestimate iodine! Iodine is somewhat sacred as a building block for the thyroid hormones T3 and T4. These hormones are necessary for the proper functioning of the thyroid gland, an organ with a beautiful shape. It is shaped like angel wings. And why would that be? To protect you, if you ask me.

Iodine blesses you with femininity and wisdom. Your natural beauty is supported by it. Iodine is food for your thyroid gland. If you nourish your thyroid in the right way, it will shower you with thanks: beautiful skin, warmth, natural weight and mental peace.

Maybe you recognize yourself in the following: coldness in your nose, feet and fingers, unexplained weight gain, prone to depression, fatigue and dry skin, eyes and mouth? Or are you bothered by fluid retention, especially in your legs? There is a good chance that you have an iodine deficiency and that your thyroid gland is not functioning optimally.

The WHO shares that 37% of the Dutch population experiences an iodine deficiency. The chance that you belong to this is therefore quite real. Pregnant women in particular are an important risk group. When you are pregnant, your iodine requirement is increased to support the proper brain development of your unborn child. During the pregnancy, the need for thyroid hormones increases and there is a higher need for iodine. Optimal production of thyroid hormone is vital for the (brain) development of your unborn baby.

Post-natal care for your thyroid

There are a number of classic lifestyle issues that negatively affect the functioning of our thyroid gland: taking a contraceptive pill, prolonged stress and periods in which you sleep less. If you recently became a mom, these themes are very topical in your life. Taking care of your baby often goes together with worrying about your baby, your role, your relationship; which in turn causes stress. It is inevitably you will sleep less after the birth of your baby. Are you breastfeeding? Then you experience that, albeit with a lot of love, you also give energy to your child through breast milk and that you definitely need more nutrients. Unfortunately, an increased chance of unbalancing your thyroid gland.

So, are you pregnant or have you just given birth? Then you now know that you can give your thyroid some extra attention.

For everyone else, certain lifestyle choices can create a disturbance in the absorption of iodine in the body. The consumption of soy products, the intake of aspirins, active sports (through sweating) and a vegetarian lifestyle also cause an iodine deficiency.

Dear mom, and dear mom to be, what can you do to make your thyroid gland work for you to maintain your femininity and wisdom and to support the growth of your child?

Take the Sups RISE or Sups MOM TO BE daily for a dose of vitamins and minerals crucial: iodine, selenium, vitamin D, zinc and B12. Both supjes contain the wonderful daily recommended dosage of iodine of 150 µg. If you are pregnant or breastfeeding, your daily dose of iodine may contain as much as 200 µg. So feel free to supplement with food such as seaweed pasta, food from the sea such as cod, mussels, kelp, (organic) eggs and (organic) Full Milk.

If you read this you will also understand why I think the Sups MOM TO BE supplement is a very valuable maternity gift for your sister or girlfriend! She will be so grateful to you for it, and so will her partner and baby.

A woman empowers a woMOM!

 

Maca, a natural mult vitamin

Maca, a natural mult vitamin
By Mariella Wehman, orthomolecular medical therapist – Atelier Vitaal

“Maca”: the word is somewhat mystical. Exotic too. But despite its magical effects, Maca is “just” a root vegetable. But one with very special properties. Medicinal even. I will tell you how you can benefit optimally from these properties.

Another word for Maca could be “multivitamin” or “energizer”. The benefits that you experience almost immediately after taking Maca are enormous. For women, but also for men. A true gift from Mother Nature, who knows what we need. After all, she created us herself and therefore provides us with only the very best.

Maca (Latin: Lepidium meyenii) grows in the Peruvian Andes Mountains. The Incas used it as a natural stimulant. And that is not without reason. The tuber’s underground stems, whose roots resemble a radish, store nutrients for times of scarcity. Nutrients where you can benefit greatly from! Especially when you are going through rough times. In the event of a setback, an imbalance can arise in several areas, mentally and physically. This can manifest itself in, for example, fatigue, hormone fluctuations and even gloominess. And of course you want to prevent that!

Insight into energy providers and energy guzzlers is crucial. Only when you know what nourishes or harmes your body & mind, you can anticipate problems and offer your body solutions. This offers advantages, for both yourself and your environment. Because how you feel affects the roles you have in life. For example as a mother, partner, girlfriend or colleague.

A crucial role in your hormone balance

We quickly attribute many physical and mental complaints to (a disruption) in our hormone system. And often this is indeed (part of) the cause. What many people don’t know is that you can influence your hormone balance. And thus your energy balance and well-being. Balanced nutrition is the basis for this. and Maca can play a crucial role in this.

Why? Maca gives you wings. Really! Thanks to its very high nutritional values.
Maca contains a hefty dose of B1, B2, vitamins C, E, iron, calcium, magnesium, zinc and iodine. It also contains a lot of fiber, which contributes to a healthy intestinal flora. And that is very important! Because vitality starts in your intestines. The absorption of nutrients, a good hormone balance, becoming and staying vital to pregnancy; in all these processes you need a healthy intestinal flora.

Mystical customization

Does Maca have anything mystical about it? Oh yes! Maca provides you a customized treatment. As an adaptogen, it stimulates the production of hormones or, where necessary, slows it down. In other words; Maca continuously ensures a good balance. A few days after taking it you will notice that Maca is doing its job. You feel more energetic, cheerful and more happy. This helps you to lower your stress level, increases your stamina and even increases your iron levels. Bye anemia! Thanks to the 18 vegetable amino acids that Maca contains, Maca even has a positive effect on the production of muscle tissue. That literally and figuratively makes you the most powerful version of yourself! And as icing on the cake, Maca also has an exotic touch. It increases the libido and fertility of both men and women! A true gift.

And how does Maca actually taste? Caramelly with a soft, nutty flavor.

Preferably take your BALANCE capsule with a green smoothie or mix it with your oatmeal breakfast, for example. This ensures better absorption in your intestines and strengthens the effect of the ingredients.

Recipe with Balance

A treat for yourself: Cacao-Maca Latte.

Mix oat milk with two teaspoons of raw cocoa powder
and the powder from the BALANCE capsule
in a milk frother. Instant energy!

Happy Balance, happy MOM!