Raw Green Juice Recipe: Cool as a Cucumber!

Cool as a Cucumber!

- Recipe by Dr. Ritamarie Loscalzo

Guess what, Mom!? The Raw Divas has a NEW juice cleanse program starting NEXT WEEK! And to celebrate this momentous occasion, we’re gonna share some juicy recipes for you to sink your teeth straw into!

Fresh raw juices are a GREAT way to help beat the heat during a hot summer’s day, wouldn’t you say? And with this thirst-quenching (AND immune-boosting!) fresh and raw green juice recipe up your sleeve, you’re sure to stay cool… as a cucumber!

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Top 3 Mistakes People Make When Cleansing!

by Dr. Ritamarie Loscalzo

Periodic deep cleansing is a desirable thing.

You probably do it to your home, your car, even your pets. But chances are, you don’t even think about doing a periodic cleansing of your internal organs.

Throughout the ages, various forms of cleansing have been used to rest, heal and restore mental clarity. Water and juice fasting are among the most rigorous methods.

A variety of potions and powders have been developed to cleanse the colon and the liver. The Master Cleanse is one of the more popular cleansing programs of our modern time. Many of these cleansing methods work well. All have advantages and disadvantages.

None works perfectly for everyone.

***

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Teleseminar Q&A with Dr. Ritamarie Loscalzo: Your questions answered

Morning Beautiful Mammas!

Pregnancy month has been so much fun! and thank you for your kind words of appreciation and support. I love receiving your questions and endeavor to reply to everyone. However, there are a few recurring questions we have saved for our Q&A call with the one and only, Dr.Ritamarie.

Today we will look at raw vegan baby  nutrition requirements, raw pregnancy nutrition requirements, plus a little magic that will be sprinkled throughout – as is the way with Dr.Ritamarie

If you are struggling with a pregnancy related health issue and would like some professional advice – email your questions ASAP to info@rawmom.com!

Tuesday 27 July – 1pm central time – click here for call details

About Dr.Ritamarie

Fresh, joyful, and vibrant, brimming with energy and wisdom to guide you gently back to health, Dr. Ritamarie Loscalzo combines experience, education, and practical advice to make healthful eating fun again.

For over two decades, Dr. Ritamarie has provided chiropractic care, health guidance, and nutritional advice to countless people just like you who want to make healthy changes but don’t know where to start. She motivates and inspires both fellow health coaches and individual clients by making healthy changes fun.

As a health catalyst, Dr. Ritamarie provides the transformational spark to ignite the desire of change in her clients. Using education, inspiration, natural therapies and loving coaching, Dr. Ritamarie combines the latest scientific health knowledge with a dash of humor and warmth to support her clients in their journey to good health. She practices Integrative Health Care, using her knowledge of nutrition, herbs, homeopathic and chiropractic treatment to return the body to a state of natural, vibrant good health.

Because most people bite off more than they can chew when they embark on a new health regimen, Dr. Ritamarie focuses on simple, effective ways to change your diet to achieve optimal good health. She dishes out simple steps with a dash of daily fun to motivate people to achieve their health goals.

Dr. Ritamarie became interested in living foods and healthy eating after her own bout with illness that transformed her understanding of the relationship between diet and health. After recovering her health through fasting and raw foods, she began her formal training in diet, nutrition, and natural medicine.

Dr. Ritamarie holds a Doctor of Chiropractic Degree with Certification in Acupuncture, and is a Diplomat of the American Clinical Nutrition Board. She is a Certified Clinical Nutritionist, with a Master of Science in Human Nutrition. She also holds a Master of Science in Computer Science from New York University. She is also certified as a living foods chef, instructor, coach and teacher.

Her articles have appeared in the Journal of Nutritional Perspectives, Natural Awakenings, Purely Delicious, and many other national magazines as well as countless online publications. She is in great demand as a speaker at conferences nationwide. She is the founder of the International Association of OnLine Holistic Nutrition Professionals (AOLNP) and the author of several books. Visit her site.

Is There Such a Thing as Too Many Greens? Q & A with Dr. Ritamarie Loscalzo

Whenever people begin to take their baby steps down a new path to health, especially a path that involves the marvelous and luminous wonders of blended green drinks, there are inevitably questions.

We had some fantastic questions about green smoothies submitted during our 10-Day green smoothie challenge.  If you are or have been a participant in one of The Queen’s green smoothie programs, you’ll find a  Question and Answer section under “General Green Madness” in The Emerald Lounge.  You can go there to ask your questions of The Queen and periodically we’ll collect the questions and add more answers for everyone to benefit from.

Wondering about how much to drink?  Wondering about giving green smoothies to your children?  Wondering about your pro-biotic digestive health if you’re moving towards a non-dairy diet?  You’ll find answers to those questions and more in our member’s lounge (you can even take The Queen’s Free 3-Day Green Smoothie Mini-Course to become a member! )

Three of the questions we received were so good, we decided to check with Dr. Ritamarie Loscalzo for some more in-depth answers.

Green Smoothie Q & A With Dr. Ritamarie Loscalzo

Q1:   How much greens are too much?

A:   It’s hard to eat too many greens, unless you are choosing only one type.  If you eat a variety, it would be hard to get too much.  I recommend eating 2 pounds of green leafy vegetables a day.

When using green juices for cleansing, it’s not uncommon for a person to consume up to 4 pounds of greens a day.   There are no side effects, unless you happen to be on anti-coagulant medication and the excess Vitamin K consumption may interfere with the drugs.  In cases like this, monitoring intake and working with a doctor knowledgeable about nutrition is advised.

If you get excess of any water soluble nutrients, your body can store some and eliminates the rest.

Q2:     Can the body utilize the full amount of Vitamines given in a nutritional breakdown? I.e. if 1 cup of kale (how much is that in grams?) has 10,000 units of Vitamine A, can the body utilize all of it?

A:   Depends on how deficient you are.  The vitamin A in kale and other vegetables is not the fat soluble Vitamin A, which can be toxic in excess.  It’s in the form of beta carotene, which your body makes into Vitamin A as needed.  Beta carotene is a pigment and the excess can be stored in your skin, thus the lovely orangey glow of healthy greens consumers.

Q3:     If using greens such as chard, kale and others high in A and K, should one  even the intake out over a period of time?

A:   I don’t think we need to be so rigid or scientific about it.  Unless you are on anti-coagulant therapy or have a clotting disorder, just eat lots of greens, 2 pounds a day ideally, get a variety and it will all balance out over time.

Love, Health and Joy,

Dr. Ritamarie Loscalzo

Dr. Ritamarie Loscalzo is a leading authority on
Nutrition and Health. She’s an author, speaker and
health practitioner with over 2 decades experience
empowering health through education, inspiration
and loving care. She’s a Doctor of Chiropractic with
certification in Acupuncture, a Certified Clinical
Nutritionist, a Diplomat of the American Clinical
Board of Nutrition and a Medical Herbalist.

http://www.drritamarie.com

Doctor’s Orders: The Results of My Health Consultation with Dr. Ritamarie

Well, last night was pretty interesting. There were a LOT of other people listening in last night as Dr. Ritamarie gave me a rather complete health consultation. I thought it might be useful to share a bit about what I learned, though I would still encourage you to check out the recording for the juicy details.

The biggest things I wanted to address were:

• my cyst
• my lowered immunity
• my late-night eating and salt cravings

There were a few other things in there, as well, but these were the biggies.

At the end of the call, here’s what came out of it and what I’ll be doing to get a solid grip on my health and high-energy living.

First of all, chances are pretty great that I’m running a Vitamin D deficiency. I suspected this and now will be dosing up on D to help handle the situation. I’m a bit too stubborn to get tested, so asked for a supplement regime that wouldn’t hurt me and would still help me catch up. Knowing that I live in a Northern climate, knowing how little sun I got last summer, and observing the fact that my immunity seems to be challenged right now, I’m going to dose up on:

• 10,000 units/day of Vitamin D for 2 weeks.
• Then 4,000/day for a month.
• Then down to 2,000/day.

I’m on GREEN JUICES and green smoothies, BIG TIME. But more green juices than green smoothies. I’ll be doing the 6-Week Detox, and will follow the protocol and recommendations that are a part of this program, but I’ll also be starting out with a minimum of 4-days/week on liquid green love and working on an ideal 6-8 weeks on liquid–green smoothies and green juices. She said I could add some salads, and I’m sure I’ll do that.

There were some very interesting ideas circulating about salt, and if you listen to the consultation, you’ll hear my epiphany! Very interesting to observe how the mind works its magic on us!

The other things I need to do are try to get to sleep earlier and wake up EARLY instead. Going to sleep after 10pm is likely to kick up late night food cravings. I love this idea, but it’s practical application in my life continues to evade me. There’s something serene and peaceful about waking up at 3 or 4 in the morning ready to start the day, but I’m not sure I can commit to getting these regularly any time soonn.

I’m supposed to dose up on wheat grass (*gag*) and put hot compresses on my cyst. I’m supposed to measure it and see how it changes over time. I’m going to up the sea vegetables and supposed to add more Omega fatty acids. I thought all that Omega fatty acid stuff was a big ol’ conspiracy, but it seems Dr. Ritamarie is convinced and has seen a lot of benefits, and so she’s putting me on hemp, chia and other delightful omegalicious eats.

I’m supposed to go to hot yoga twice a week and run four times a week for half an hour. I’m supposed to do weights, too.

Okay, maybe somewhere inside I knew those things. Maybe I knew most of what I needed to do, but I know I would never have done it if I’d not had someone else there telling me, reviewing and guiding me. I am committed to doing the 6-Week Detox and by investing in a health consultation for myself, I’ve just stepped up the intensity a few notches. I admit, that having invited 30,000 people to come and listen in on my health consultation is motivation enough to get some results.

What’s going to motivate you?

Back to our 21-Day Challenge:

I looked at my new journal for 2009. I’ve writted some great family goals, personal health goals and romantic goals, too. I’ve taken the time over the last couple days to sit down and invest in my health–put my attention on some serious health goals. Now I need to apply the discipline to make things happen.

It’s been a bit more chaotic and free-flowing than planned, this little 21-day challenge, but what I love about it is the fact that rather than putting a whole bunch of pressure on my shoulders to put my new years resolutions in place on the 1st, I’ve given myself some time to implement positive changes and plan, dream, envision and build the foundation for a great year to come.

If you’ve been following along with me, then just check in and see where you’re at on the following major life areas that we agreed we would address:

1. Attitude
2. Fitness/Activity
3. Spirituality/Creative Expression
4. Sensuality
5. Health
6. Family
7. Relationships
8. Beauty
9. Home
10. Money/Abundance

I know that I’ve covered attitude. My attitude is great. hee hee… Working with Dr. Ritamarie I put in place my fitness related targets for this year. Now I need to make them happen. Spirituality and creative expression for me have a lot to do with personal study–the time and energy I invest in understanding Life and myself better. I have some targets related to study that I’d like to put in place and will start working to make that happen.

Health–certainly look at some big targets yesterday with Dr. Ritamarie and I have my work cut out to make these things happen.

I suggest that if you’re following along with the idea of doing a 21-Day challnge, you take out your journal and just see which areas of life have fallen in place for you so far.  I wrote the list of major life areas down in my journal and will continue to lay down a few of the targets I have for each area. The watch as life wriggles and weaves its way into my hopes, dreams, visions, etc.

Oh my! What do you know?! How remarkably coincidental that these categories/life areas we are addressing here on the blog seem to align themselves exactly with the major topics of our WISH Summit!! Coincidence? I think not. I hope you’re signed up, Sunshine. I’m so, so, soooo excited about making this event happen! But for now, in order to meet a few of my health and fitness targets, I’ve canceled some appointments and put myself on the top of the to do list.

I’m off to shop for greens and make my day a winner. Hoping yours will be, too.

Smooches and chlorophyll kisses,

Tera

The Color of Transparency: My Health Consultation with Dr. Ritamarie

I’m sitting here nibbling on dried mission figs and sun-dried tomatoes. Strange combination, I admit. Technically, both of these food items are “breaking the rules” of my new suggested foods list. As I prepare for the 6-Week Detox, the list of foods I’ll be weaning myself off of is long, but since today is the first real day of getting started, I don’t care what anyone says.

Figs are on definitely on the menu.

The 6-Week Detox has 3 different protocols based upon your schedule, work load and experience with raw foods. I’m too lazy to take supplements, and way too lazy to order them, so I need to do Option 3, which is based more on whole foods, enemas, colonics, etc. It’s a bit paradoxical, really, because this is a far more time-consuming path, but I can spend an hour juicing foods, I just can’t be bothered popping pills. Maybe it’s just a question of doing what is most familiar and comfortable for me. I’ll try a bit of both and keep you posted. The thing I love about this whole program is that it is so customized.

Tonight is my consultation with Dr. Ritamarie. Before I spout off too long, I thought I’d include the second part of the preparatory exercises that I’m supposed to do before the consultation. You’re welcome to listen in and comment in the background if you can catch it live. If you get to this and the call has already happened, you’re welcome to listen in to the recording and pass it along to anyone you think may be able to benefit from it.

I know it’s not every day someone puts the intimate details of their bowel movements and cardiac history up on a blog to share with the world, but I think it’s really important that transparency be one of the primary Raw Diva colors. The pink and green are pretty catchy, but at the end of the day what matters to me most is that I’m living what I’m preaching and committed to helping other women find the solutions they’re looking for. I have some health issues to sort out, so I’m going to the person I trust the most to help me make it happen.

I thought you might enjoy coming along for the ride, so I’m inviting you to listen in to my private health consultation with Dr. Ritmarie tonight.

I gotta prepare for my big night. I hope you find this useful and would love to hear your comments and feedback about the process.

Love and support,

Tera

p.s.

For those with a weak stomach, do not proceed. What follows is the metabolic, bowel-blasting assessment Dr. Ritamarie asked me to fill out before my consultation. Hope you’ll be joining us this evening and benefitting from the experience along with me.

p.p.s.

If you’d like to be notified about updates and challenges on the blog, just make sure you’re signed up to receive our Health in High Heels newsletter, or have taken the free 7-Day Diva Detox.

—————————————————–

Metabolic Assessment Form

Please list the 5 major health concerns in your order of importance.
1. The cyst on the back of my leg.
2. Scanty menstrual cycles. Is this a problem? I don’t mind it.
3. Salt cravings and late night eating.
4. can’t think of any others…
5.

Please select the appropriate number, from ’0-3′ on all questions. 0 as least/never and 3 as most/always.

Category I (Colon)
Feeling that bowels do not empty completely – 2
Lower abdominal pain relief by passing stool or gas – 1 (if I eat something I know I “shouldn’t”)
Alternating constipation and diarrhea – 0
Diarrhea – 0
Constipation -0
Hard, dry, or small stool -0
Coated tongue or “fuzzy” debris on tongue -0
Pass large amount of foul smelling gas -0
More than 3 bowel movements daily -0 (I WISH!!!)
Use laxatives frequently – 0
Please add the scores and put the TOTAL HERE: 3

Category II (Gastric Enzymes)
Excessive belching, burping, or bloating -0
Gas immediately following a meal – 0
Offensive breath -0
Difficult bowel movements -0
Sense of fullness during and after meals -0
Difficulty digesting fruits and vegetables; undigested foods found in stools -0
Please add the scores and put the TOTAL HERE: 0
Category III (Gastric Irritation)
Stomach pain, burning or aching 1-4 hours after eating -0
Do you frequently use antacids? -0
Feeling hungry an hour to two after eating -0
Heartburn due to spicy foods, chocolate, citrus, peppers, alcohol, and caffeine -0
Please add the scores and put the TOTAL HERE: 0
Category IV (Pancreatic Enzymes)
Roughage and fiber cause constipation -0
Indigestion and fullness lasts 2-4 hours after eating -0
Pain, tenderness, soreness on left side under rib cage -0
Excessive passage of gas -0
Nausea and/or vomiting -0
Stool undigested, foul smelling, mucous-like, greasy, or poorly formed – ?? 1
Frequent urination - 0 (not too frequent. Just normal)
Increased thirst and appetite – Sometimes. ? When I’m hungry and thirsty. 2
Difficulty losing weight – 0 – not if I stop eating.
Please add the scores and put the TOTAL HERE: 3
Category V (Biliary)
Greasy or high fat foods cause distress - 0 What do you mean by distress?
Lower bowel gas and/or bloating several hours after eating - 0
Bitter metallic taste in mouth, especially in morning – 0
Unexplained itchy skin – 0
Yellowish cast to eyes -0
Stool color alternates from clay-colored to normal brown – 0
Reddened skin, especially palms – 2 maybe this is me a bit.
Dry or flaky skin and/or hair – 4 I have this right now.
History of gallbladder attacks or stones - 0
Have you had your gallbladder removed? No.
Please add the scores and put the TOTAL HERE: 4
Category VI (Blood Glucose Fluctuation)
Crave sweets during the day – 0
Irritable if meals are missed – 0
Depend on coffee to keep yourself going or to get started – 0
Get lightheaded if meals are missed – 0
Eating relieves fatigue – 0
Feel shaky, jittery, tremors – 0
Agitated, easily upset, nervous – 0
Poor memory, forgetful – 0
Blurred vision – 0
Please add the scores and put the TOTAL HERE: 0
Category VIII (Adrenal Fatigue)
Cannot stay asleep – 0
Crave salt - 5
Stow starter in the morning – 0
Afternoon fatigue – 0 (only if I eat cooked foods or haven’t slept the night before)
Dizziness when standing up quickly - 2 (only happens when I’m trying to get off salts)
Afternoon headaches – 0 (Only happened after the lice treatment)
Headaches with exertion or stress – 0
Weak nails – 0
Please add the scores and put the TOTAL HERE: 7
Category IX (Cortisol Elevation)
Cannot fall asleep -
Perspire easily – 2 (when I’m nervous or physical. But not in an uncomfortable or unnatural way)
Under high amounts of stress – 2 well, for me stress isn’t that stressful.
Weight gain when under stress – 1
Wake up tired even after 6 or more hours of sleep – 0
Excessive perspiration or perspiration with little or no activity – 0
Please add the scores and put the TOTAL HERE: 5
Category X (Thyroid – Decreased Metabolic Activity)
Tired, sluggish – 0
Feel cold-hands, feet, all over – 2 (eating bananas in winter doesn’t help me)
Require excessive amounts of sleep to function properly – 0
Increase in weight gain even with low-calorie diet – 0
Gain weight easily - 2 (if I eat poorly)
Difficult, infrequent bowel movements – 2
Depression, lack of motivation – 0
Morning headaches that wear off as the day progresses – 0
Outer third of eyebrow thins – STRANGE idea! 0
Thinning of hair on scalp, face or genitals or excessive falling hair – 0
Dryness of skin and/or scalp – 4 YES! Seriously.
Mental sluggishness – 0
Please add the scores and put the TOTAL HERE:10
Category XI (Thyroid – Increased Metabolic Activity)
Heart palpitations – 0
Inward trembling  – 0
Increased pulse, even at rest -0
Nervous and emotional -0
Insomnia -0
Night sweats -0
Difficulty gaining weight -0
Please add the scores and put the TOTAL HERE: 0
Category XII (Pituitary – Decreased Metabolic Activity)
Diminished sex drive – 0
Menstrual disorders or lack of menstruation - 1 (it’s very low flow and one day of cramps, but not unmanageable)
Increased ability to eat sugars without symptoms - ? Maybe. 2 Not sure what this means.
Please add the scores and put the TOTAL HERE: 3

Category XIII (Pituitary – Increased Metabolic Activity)
Increased sex drive -0
Tolerance to sugars reduced -0
“Splitting” type headaches -0
Please add the scores and put the TOTAL HERE: 0

Category XVI (Menstruating Females Only) – Female Hormones
Are you perimenopausal – Nope.
Alternating menstrual cycle lengths – actually, I seem to be right on target these days. Used to be VERY irregular.
Extended menstrual cycle, greater than 32 days – nope.
Shortened menses, less than every 24 days – nope
Pain and cramping during periods -2 yes. Just for one day. Minor compared to what I experienced before childbirth.
Scanty blood flow - yup. 4
Heavy blood flow – nope.
Breast pain and swelling during menses -nope.
Pelvic pain during menses – nope.
Irritable and depressed during menses -nope
Acne breaks out – nope
Facial hair growth – nope.
Hair loss/thinning – nope.
Please add the scores and put the TOTAL HERE: 6

How many alcoholic beverages do you consume per week? none. Maybe 3 in the last 10 years.
How many times do you eat out per week? maybe average of one, but we work with the raw food restaurant.
How many times a week do you eat fish? 0
How many caffeinated beverages do you consume per week? 0
How many times do you eat raw nuts or seeds? uh… if I eat at the raw food restaurant, a lot more. Usually 2-3.
How many times a week do you workout? Well, not as many as I’d like. *sniff* 0 but I am just very active with the kids, walking here and there, etc.
List the 3 worst foods you eat during the average week. uh… if I have a bad week I’ll get some refined sugars from something the kids left kicking around (chocolate, or something), hummous, glutenous bread.
List the 3 healthiest foods you eat during the week. greens, fruits and greens.
Do you smoke? no.
Rate your stress levels on a scale of 1-10 during the average week. 2
Please list any medications you currently take and for what conditions: none
Please list any natural supplements you currently take and for what conditions? none.

My Personal Health Consultation With Dr. Ritamarie Loscalzo

Health, huh?

How does a multitasking mother find enough hours in a day to balance her “health” into the neverending pile of laundry to fold, dishes to wash, floors to clean, etc.? I’d love to fit in more fitness, casual conversations with friends and more time to float in a spa or go for pedicures. I’d love to, but there’s a certain amount of discipline required if we’re to get the things we want in life. There’s a certain amount of commitment necessary if we’re going to achieve our goals and dreams and visions. We’ve been talking about the 21-Day Challenge. We’ve been talking about taking a few days to put new habits in place and create the vision of what we want for ourselves this year. We’ve looked at fitness, spirituality (though only telepathically ) and we’re taking a look at “Health”. It’s time for you to create the ideal. Let’s make the little pimples and zits of our health equation VANISH by putting in place the discipline and dietary choices we need to thrive.

Easier said than done, right? Well, its all starts with a decision to make it happen. Recently, I had to make a decision when I was confronted with yet another unexpected “gift” from my body. The kind of gift that isn’t necessarily wanted, but appreciated none the less. As I sat here the other morning on the throne of the Diva empire, I was busily singing the song of health and high energy living when all of a sudden…

…I found another cyst.

*gulp*

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(90-Day Detox)Day 56: Better to Rot in the Trash Than in Your Gut

I threw the rest of the buckwheat cookies away.

I realized how irrational it was to keep things around that I’m not feeling GREAT eating.

I looked at them and felt like I was feeding myself cardboard.

So they’re gone and I decided it’s better they rot in the trash than in my gut.

I just finished an AMAZING (did you hear that? AMAAAAAAAZING) teleseminar call with David Rainoshek. It was super inspiring and went off on some major emotional eating tangents that I wasn’t expecting. But it makes sense, when you think about it, that this subject would come up in a significant way when you start discussing the elimination of chewing and fiber from the diet. I mean, it’s still pumping calories into the system, but it’s not like EATING!

I really think the emotional barriers have been my biggest block to juice feasting. I guess we’ll find out. I’m certainly inspired to try now. I would like you to explore this information and find ways that you can incorporate green juices into your health plan, if possible. We’re going to be stepping up to the third stage of our program, now. It’s time to raise the bar a it around here. As David said on the teleseminar, even if you just juice feast for one day a year, that would still give you 52 days of cleansing and rest for the body! That’s a good thing to consider! The moderate path to long term health.

I have to run and pick up the kids from school, then it’s snuggle time before I connect with Dr. Ritamarie so we can start finalizing the preparations for our MEGA TELESEMINAR CALL on thursday.

Are you signed up, yet?

Have you signed up your parents yet? children? cousins? neighbors?

This call is going to be a MAJOR teleseminar.

You don’t want to miss out on the opportunity to be a part of this. It will only be available for 48 hours after the call!

Sign up now, so you don’t miss out. And while I don’t meant to be glaringly obvious, can you PULEASE spread the word and help us get a few more folks to hear the the good news about detox?

Before I go, one more reminder to DRINK WATER! I’ve not been drinking enough water and I can really see how it affects my cravings for food.

Hydrate, Honeybunch!

*glug, glug*

Love and hugs to you,

Tera

P.S.

Success Story of the Day (Guess I’ve kinda slacked off here, huh?)

Special Teleseminar Guest #4: Dr. Ritamaire is The Glutenator

Actually she calls herself the Gluten Nazi, but we felt that word just leaves a bad taste in everyone’s mouth, so we transformed her into the Glutenator, which is a combo of Gluten and Terminator. What do you think? Either way, Dr. Ritmarie is going to shake the boat, cause a bit of commotion and get you off your “Wheaties”.

YOU DO NOT WANT TO MISS THIS CALL!!

9 Tips for More Restful Pregnancy Sleep

About 6 months ago, I wrote about the benefits of co-sleeping and needing a bigger bed to accommodate my soon to be expanding family. Well, this family is finally getting its king-size bed! It will be delivered in a couple weeks – and not a moment too soon: with my ever-expanding belly and my toddler’s propensity to sleep horizontally across the bed, it’s only gotten more difficult to catch some good zzzz’s. While the bed will surely make a big difference, here are some other tips I’ve found really help to get some sound sleep during the often less-than-comfortable time of pregnancy.

1. Get sleep whenever you can. If you work, take a little catnap in your car on your lunch break, or if you’re at home with young kids like me, nap with them! Totally guilt free.

2. You are probably going to have to experiment with new sleeping positions, unless pre-pregnancy you always slept on your left side, and never moved. At some point, stomach sleeping will obviously get too uncomfortable, and it’s not advised that you sleep on your back as that can restrict blood flow to the fetus. Some women find a body pillow (I have friends who swear by ) helps them get comfortable, but, if you’re short on space like me, sometimes a pillow or two between the legs is all that’s needed.

3. Take a warm bath before bed or ask your husband for a massage to help relax the mind and the muscles.

4. Drink plenty of water during the day but not for several hours before going to bed to help avoid too many middle of the night trips to the bathroom.

5. Do not eat anything heavy for several hours before bed, but don’t go to bed hungry either. Eat something light – apples are good – an hour or so before bed. If heartburn is keeping you up, keep your head elevated with a couple pillows to prevent those gastric juices from coming up.

6. Get some exercise every day. Whether it’s prenatal yoga or hikes in nature or a little walking, regular exercise can really help to regulate and improve sleep quality.

7. Try relaxation techniques. I like to take a few moments to close my eyes and focus in on my belly, try to really connect with the baby growing within. I may daydream or say a little prayer. I visualize an easy birth and a healthy baby and happy family. This really helps to ease any anxiety I might be feeling. Deep breathing also helps to relax – during the visualization, or on its own.

8. Focus on the black. This one works for me within minutes every time! Close your eyes and look deep into the dark of the inside of your eyelids. Focusing only on the dark helps to shut all thoughts and images out, and you’ll be sawing logs before you know it!

9. Read a really boring book

Sweet Dreams! zzzzzzz