Monarch & Milkweed

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Monarch & Milkweed

Monarch & Milkweed offers holistic nutrition programs for an empowered journey into parenthood. We h

03/12/2025

🌿✨ FREE Community Workshop! ✨🌿

Join us for Pelvic Floor & Nutrition 101 for Pregnancy, a special workshop designed to help you feel strong, nourished, and prepared for birth.

Led by Dr. Anya Vierra, DPT, CSCS, and Carly Wertheim, MS, CNS, we’ll dive into movement and nutrition strategies to support your body and baby throughout pregnancy.

📅 When: Saturday, April 12th, 10:00-11:30 AM
📍 Where: Maui Midwifery, 75B N. Church St., Wailuku
💰 Cost: FREE (email [email protected] to register!)

In this workshop, you’ll learn how to:
✔️ Connect with your pelvic floor
✔️ Promote mobility & comfort
✔️ Improve energy, mood, & sleep
✔️ Optimize protein, carb, & fat balance
✔️ Incorporate prenatal superfoods

Tag an expecting mama who needs this! 💕👶

01/09/2025

Whether you’re preparing for pregnancy, nursing, or chasing after a toddler, the first meal of the day matters.

But if cooking every morning feels impossible, a little preparation ahead of time can be a game-changer.

This month, as we transition back from our holiday schedule, I’m doubling down on batch-cooking (especially breakfasts) to make our days flow a little smoother. I’m pulling out recipes this greens and goat cheese frittata, which are nutrient-dense, simple to make, and store well through the week.

What’s your favorite batch-cook breakfast?

09/27/2024

🎉 ONLY 6 SPOTS LEFT! 🎉

To celebrate my 33rd birthday, I’m offering 33% off Nutrition Counseling Packages at Monarch & Milkweed! 🌿✨

Whether you’re planning a pregnancy, already pregnant, or postpartum, this is your chance to get personalized nutrition support at a serious discount! 💫

Packages are available for both new and existing clients (and can be purchased as a gift), so if you’ve been thinking about working with me, now’s the perfect time to dive in. 🧡

Don’t wait—only 6 spots remain! ⏳ Click the link in my bio and use code ready2nourish to claim your nutrition package!

09/11/2024

Pregnancy cravings can tell you a lot when you pay attention. In fact, they are important signals from your body to listen to and meet with intention.

Here are five common pregnancy cravings and an associated nutrient your body may be needing.

09/05/2024

Don’t say I didn’t warn you 🤣

08/28/2024

Summer seems to be going out with a bang! And yes, I’m referring to that oh-so-basic conversation topic: the weather.

Here in Hawaii we’re seeing tropical storms, Montana is apparently gearing up for a potential snow storm, and much of the rest of the country faces major heat.

Whenever the thermometer ticks up, my mind goes to all the pregnant and breastfeeding parents who need to stay hydrated, both for their health and their baby’s.

Proper hydration is incredibly important during pregnancy. Adequate fluid intake supports your blood volume, amniotic fluid, and circulation, and can help prevent constipation, hemorrhoids, muscle cramps, and even preterm labor.

During breastfeeding, hydration supports milk production. A whopping 87% of breastmilk is WATER! So if you’re breastfeeding a little one right now through a heatwave, your water intake will help keep your milk output stable and supply your babe with the hydration they need.

How much water do you need?

Fluid needs depend on your body size, activity level, climate, how far along you are in pregnancy, and if you’re breastfeeding.

As a general guide:

    •    Drink eight to 12 8-ounce glasses of water or other fluid each day during pregnancy.
    •    Drink 11-13 8 ounce glasses of water or other fluid each day while breastfeeding.
    •    If you’re engaging in vigorous activity, consume additional fluid before, during, and after exercise to help with recovery, regulation of body temperature, and prevention of dehydration.

Feeling thirsty is a sign that you’re already dehydrated, so stay ahead of hydration with the following tips.

(For electrolytes, I like Needed’s Hydration in lemon flavor. You can use code MONARCH for 20% off your Needed order).

08/06/2024

I hear a lot of concerns about weight as it relates to pregnancy.

Usually it comes up as fear and concern from a client that’s been told they’re gaining too much. Or that they need to be careful not to gain too much if they’re in a larger body at the start of pregnancy.

I’ve heard incredible stories about encounters with well meaning, but problematic health professionals who make statements about weigh or diet:

“My OB told me to ‘lay off the carbs’ at my 4 week appointment because I am 20 lbs over’”

“8 lbs overweight & there was talk about how if I gained more we’d discuss gastric bypass.”

“She just looked at my BMI and told me I needed to lose weight in order to have a ‘healthy’ baby.”

“Just cut out carbs...only eat a few grapes instead of a whole bunch.”

Wild stuff, right?

In my work, a client may be nourishing themself properly for the first time in years, sometimes a lifetime.

So, if they’ve added in nutrient dense foods, are following their hunger without restriction, and pregnant, they’re probably gaining weight! And sometimes it’s more than the BMI range suggests for them.

Want to know what I tell my clients?

Send me a DM with your email address and I’ll add you to my email list. Later this week I’ll be sending out a newsletter with my answers.

04/30/2024

When I started working with T she was 17 weeks pregnant and experiencing heartburn, constipation, significant fatigue, brain fog, and restless legs at night.

After years of being a vegan she decided half-way through her first trimester to begin eating some animal products, and wanted guidance on how to eat for a nourished pregnancy. A food journal assessment showed low protein intake, low total calories, low water intake, and low intake of a variety of important pregnancy nutrients. She was going long periods without eating in the morning and then experiencing “food panic” around what to eat when hunger suddenly crept in.

In our first session we began working on her relationship to food and how to structure her day around regular meals and balanced snacks. I gave her an exercise to rebuild her connection to her body’s hunger cues, and we discussed how to make a nutritionally balanced smoothie, what to look for when buying animal products, ways to increase the nutrient density in the meals she already liked to eat, and which supplements to take.

Now 30 weeks pregnant, she just finished her Pregnancy Support Nutrition Package and in our final session shared that her energy and brain fog have improved! She is having regular bowel movements, hydrating adequately, and hitting her protein goal most days. She’s feeding herself a balanced breakfast, knows which foods to grab when she needs a bedtime snack, and feels confident in her food choices. T is moving through her third trimester nourished and knows how to continue nourishing herself postpartum to meet the metabolic, emotional, and physical demands of motherhood.

Interested in working 1:1 with a prenatal nutritionist? I offer free discovery calls to learn more about my offerings and get one of your top nutrition questions answered. There’s a link in my bio to schedule!

04/06/2024

Join me in my Haiku kitchen to learn the art of 4th trimester nourishment.

In this 3-hour, hands-on work shop, you’ll learn:

🥣How to meet physiologic postpartum requirements with food
🥣 Traditional and ancestral postpartum practices
🥣 Foods, herbs, and supplements that optimize healing
🥣 Nutrition to support your milk supply, hormone balance, mental health, and digestion postpartum
🥣 How to cook a collagen-rich bone broth
🥣 How to cook five delicious, nourishing dishes that will support you in your postpartum time. (See slides for full menu.)

Plus, you’ll enjoy a tasty, nutrient-dense meal as we sit down and eat the food we’ve prepared together!

This workshop is for pregnant folks, partners, caregivers, doulas, or any perinatal professional looking to develop their expertise on postpartum nourishment.

May 4th; 2-5pm HST
Haiku, HI
Sliding scale: $95-$175/person (couples encouraged)
Limited to 8 participants
Venmo -wertheim to reserve your space

03/07/2023

Warm

Easy to digest

Brothy

Nutrient dense

Comforting

These are some of the tenants of postpartum cooking.

It’s almost 11 months after Samir’s birth and I’m living in a tropical climate, but I still crave this type of food.

Soups, stews, curries, broth, meat, eggs, fat.

I’m breastfeeding multiple times a night, replenishing my own nutrient reserves from pregnancy, and sustaining my daily energy output. So it makes sense that I want to eat like this! And, I listen whenever I can. I make the effort to cook or buy dishes like this so I’m getting what I need during this intensely nutrient demanding season of my life.

I’d be lying if I said it was easy or simple (even for a trained chef!), but it’s a priority.

Because when I’m nourished I can show up for my children in the way I desire.

When I’m nourished I’m a better partner, daughter, sister, friend.

When I’m nourished I can share my offerings with my community from a place of fullness and joy.

When I’m nourished I feel connected to community and a part of this beautiful web of life.

What makes you feel nourished in this season of your life?

Address

Haiku, HI

Website

http://www.monarchandmilkweed.com/

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