One of my besties had a baby recently and this is what I made for her. It's nourishing and based in Ayurvedic tradition. It's warm and it's easy to digest. It's yummy and full of goodness. This cooks well in the Instant Pot, but I'm sure on the stovetop is just as good. Enjoy!

Creamy Sweet Potato + Red Lentil Soup

Ingredients

1 tbsp sesame oil or ghee

1 medium yellow onion, diced

1 tbsp fresh ginger, grated

3–4 cloves garlic, minced

1 tsp ground cumin

½ tsp ground cinnamon

¼ tsp ground turmeric

1 large sweet potato, peeled and cubed

1 cup dried split red lentils, rinsed and drained

1 (14 oz) can full-fat coconut milk

2 cups low-sodium vegetable broth (or water)

1 tsp sea salt

1–2 cups fresh baby spinach (optional)

Directions

Sauté: Set your Instant Pot to Sauté. Once hot, add the sesame oil or ghee. Add the onion and cook for 4–5 minutes, until softened and translucent.

Add the aromatics: Stir in the garlic, ginger, cumin, cinnamon, and turmeric. Cook for about 1 minute, until fragrant.

Deglaze: Pour in a splash of the vegetable broth (2–3 tablespoons) and scrape up any browned bits from the bottom of the pot to prevent a burn warning.

Combine: Add the sweet potato, red lentils, remaining broth, and sea salt. Stir gently to combine.

Pressure cook: Secure the lid, set the valve to Sealing, and cook on High Pressure for 5 minutes.

Natural release: Allow the pressure to release naturally for 10–15 minutes, then carefully switch the valve to Venting to release any remaining steam.

Finish: Blend the soup with an immersion blender until smooth (optional, but creates a wonderfully creamy texture that's gentle on digestion). Stir in the coconut milk and fresh spinach until the spinach is wilted.

Serve: Ladle into bowls and enjoy warm.

Tip: Top with fresh cilantro, pumpkin seeds, a squeeze of lime, or an extra drizzle of coconut milk for even more flavor.

P.S. My littlest love will be 2 years old next week! HOW CAN THAT BE?!?! Look how tiny and peaceful he was 😭

Hormones + Your Pelvic Floor: How They Coexist

We're all in different seasons of womanhood:

Your pelvic floor changes right alongside of your hormones and it responds to the natural hormonal changes that occur throughout every chapter of our life. Those hormones play a big role, more than you think. Let's get real and let's get personal.

The breastfeeding era:

During breastfeeding, estrogen levels are low by design. This can lead to vaginal dryness, irritation, discomfort with intimacy, and changes in the health and elasticity of the pelvic tissues. For many women, vaginal estrogen can be a safe, effective option to help restore tissue health (when recommended by your healthcare provider), making pelvic floor rehabilitation more comfortable and effective.

Ok, hormones, time to shift again: Hello perimenopause and menopause.

As we move into our 40s, estrogen levels decline which continue to affect the pelvic floor. The tissues that support the bladder, vagina, and pelvic organs become thinner, less elastic, and less supportive. This is one reason urinary leakage, urgency, pelvic organ prolapse, and discomfort often become more noticeable during this stage of life.

Please don't go and buy Depends and call it good. We know these symptoms are common, but they are not normal. Leaking, urgency, and pelvic pain aren't just "part of being a woman."

Why Uprise Pelvic Health exists:

Pelvic floor physical therapy can help you navigate these changes by improving strength, balance, mobility, and support as a whole body mindset, not just your symptoms. Combined with the right hormonal support, when appropriate, many women experience improvements in comfort, bladder control, and quality of life.

You don't have to accept leaking, discomfort, or pelvic pain as a normal part of womanhood, motherhood, aging, and beyond.

Reach out today and let us be the solutionists. We're here to restore your confidence and help you rise to wellness.

Don't forget, it's never too late.

PRENATAL YOGA with Nevada

Tuesdays @ 5:45 - 7:00pm

July 14 - August 18

$102 for all 6 classes in the series; $20 drop in [if available]

** 6 spots left **

Nevada started teaching her first series on April 7th and her classes are just the best!

We know you are craving a space to move your body safely in a way that nurtures your mind, body, and spirit during your transition into motherhood. We're honored to provide that for you 💞

POSTPARTUM YOGA with Nevada

Tuesdays @ 4 - 4:45pm

July 14 - August 4

$58 for the 4 week series; $18 drop in [if available]

Nevada will lead these yoga sessions focused on returning to your body, breath and core after baby. Remember, this isn't Vinyasa style, it's a gentle class.

It's the perfect way to start your journey into motherhood. Not only is it good practice to move your body in nourishing ways, but you'll practice carving out time for yourself in the midst of new routines. Want to bring baby along? They are welcome to attend with you!

Appropriate for women 6 weeks postpartum to 6+ years postpartum 😉

Did you know?

We have a method of care here at Uprise Pelvic Health.

REVEAL

We identify the root cause of your symptoms and uncover what your body truly needs.

RELEASE AND RESTORE

Gentle, evidence-based techniques help ease tension and restore mobility including hands on treatment, dry needling, and other treatments. You’ll participate in exercises and strategies rebuild strength, balance, and function.

RISE TO WELLNESS

At Uprise, we go beyond resolving symptoms. We offer ongoing support and wellness practices to help you build resilience and thrive long-term.

Are you following us on Instagram?

It's the best way to stay up to date on appointment openings, what's new at the clinic, pelvic health education, and general life fun 🤩

Cheers to making yourself a priority,

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117 W. 39th St. Sioux Falls, SD 57105

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