NUTRITION AND ESSENTIAL OIL TIPS FOR EXPECTING MOMS

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The importance of nutrition for easier birthing and for health for the remainder of the child’s life cannot be underestimated. Healthy, well nourished mothers birth healthy babies that are strong and better able to play their role in easier birthing.  The body during pregnancy is like a valuable piece of equipment that needs absolute maintenance for good easy performance. These general categories list the kind of foods that are suggested for healthy birthing and a healthy child.

These are some suggestions for expecting mothers:

Shop for organic foods at least the dirty dozen the 12 crops most heavily using pesticides. Google the clean 13 or the dirty dozen

Eliminate all unnecessary fat and fast foods saturated fats and trans fats 

 

Salt to taste - Celtic Himalayan pink salt or sea salt , pregnant moms need salt 

Consume lots of protein -pregnant women need 1 g of protein per kilo of body weight , breast-feeding mothers need 1.1 g of protein per kilo of body weight. Smoothies can be a great way to get protein. If a protein powder is required choose a pea protein isolate with no artificial flavors and no added creatinine.
Great sources of protein are coconut yogurt, chickpeas, quinoa, tofu, brown rice, buckwheat, amaranth, legumes, lentils, beans, nuts and seeds,  most vegetables. Plant-based proteins are healthier for mom and baby. Watch for protein containing hormones. Organic soy products are safe to consume in pregnancy as they do not contain hormones that interferes with our hormones. Genetically modified soy  is primarily used in feed for livestock. 

 

Eat to the colors of the rainbow each color generally represents a different group of nutrients so by eating different color food and vegetables you are increasing your intake of nutrients. 

 

Go for greens vegetables salads avocado spinach collard greens Swiss chard broccoli asparagus etc..

Opt for oranges squash yams and sweet potatoes oranges peaches apricots other fruits. Sun-dried or fruit dried in a dehydrator make a great snack food. 

 

Delve into fruits and berries strawberries and blueberries honeydew melon‘s tangerines pineapple cherries bananas pears. When snacking on fruit, recommend eating a few nuts to help balance out blood sugar levels. 

 

Increase the intake of fish oil omega-3 is essential. Flaxseeds Chia seeds, hemp seeds and seaweed are the highest source of omega-3. Fish is also high in omega-3 salmon particularly but their safety is now somewhat questionable due to contaminates in the ocean removing the skin on fish can reduce your exposure to mercury and chemicals found in fish. All fish consumed should be wild and not farmed. Avoid swordfish, Marlin, shark and catfish.  Omega-3 supplements should be stopped by 38 weeks of pregnancy due to their potential blood thinning effects. 

 

Reach for roughage consuming a good amount of fiber can help to keep mom‘s bowels regular and fend off hemorrhoids. Fiber also helps to keep blood sugar level stable and lower bad cholesterol.

Seeds grains and nuts: Nuts and seeds are best eaten from their shell otherwise they must be raw and unsalted. Nuts and seeds do not like light or heat so they need to be stored in a cool dark environment to maintain their high nutritional profile.

Drink lots of filtered water recommended daily intake is 30 mL per kilo of body weight this amount should be increased and warm and humid environment, when exercising, when breast-feeding and when drinking caffeinated drinks (For one cup caffeinated drink you need an additional 500 mL of water to counteract the diuretic effect of the caffeine).

Liquids other than water organic herbal teas, smoothies, fruit juices are good but they don’t replace the need for water. Herbal teas that are safe include chamomile, lemon balm, ginger, raspberry leaf tea (from second trimester onward) peppermint tea (peppermint should be stopped from 38 weeks onward as it can dry up breastmilk). Avoid carbonated drinks, diet drinks, energy drinks, caffeine and alcohol.

Wipe out white : avoid refined sugar white flour products, white rice, white potatoes, white baked goods and go for whole grains and unprocessed foods.

Avoid highly processed food flavors, toxins, plastics, molds and fragrances. It is best to use glass bottles and avoid plastic containers to avoid the toxic leaking effects of plastic.  Use BPA’s BP be free plastic. Choose low tox paints,  furniture and furnishings in your home.

What mom puts on and in her body is paramount to her health and the health of her child . Ensure  cleaning products and skin care is natural and free of harmful chemicals such as parabens.  pegs, SLS (sulfates ), synthetic ingredients , fragrances,  alcohol and flavours.

Essential oils should never be consumed internally during pregnancy. Use only pure essential oils diluted on skin or in a diffuser. Do not heat or burn essential oils. Chamomile and clary sage oils can bring on premature labor so should be avoided until week 38. Other essential oils to avoid during pregnancy are Jasmine and peppermint while breast-feeding. Use only pure grade therapeutic essential oils like Doterra or Young Living. Please do not use oils purchased from Amazon or from local department store. You simply cannot be sure of the quality of these essential oils. During pregnancy there is a heightened sensitivity and we’re going to be very protective about what we put in and on our bodies.
A few of our favorite oils we recommend to expecting mama’s are Balance to keep mom grounded and balanced , wild orange , frankincense and copaiba. Happy essential oil exploration!

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POSTPARTUM

New mom's face many challenges with a new baby, not to mention dealing with a lack of sleep, new responsibilities, or even breast pain if they are nursing. At times (not always), a new mom can experience a deep emotional pain that comes after childbirth, sometimes this pain passes, other times, it won't let up.  This pain can be experienced anytime during the babies first year, however is most common 3 weeks after birth. This is what is referred to as postpartum depression, which is considered a severe form of clinical depression related to pregnancy and childbirth.  One study of 10,000­ moms with newborns found that about 1 in 7 get postpartum depression. Postpartum depression doesn’t just affect first-time moms. You can get it even if you didn’t have it when your other children were born.  Your hormone levels rise when you’re pregnant. After your baby is born, they drop suddenly. This quick change can trigger depression in some women. (If you ever feel moody before you get your period, you know how hormones can affect you.)

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SYMPTOMS

Sadness, loss of hope, despair

Feeling unable to care for your baby or do basic chores

Crying a lot, sometimes for no real reason

Trouble feeling close to your baby, or “bonding”

Less interest in food, sex, self-care and other things you used to enjoy

Too much sleep

Trouble with focus, learning, or memory

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CHANGES

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Uterus- returns to its original size and place in the pelvis after about 6 weeks

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The birth of a baby triggers a kaleidoscope of physiological, emotional, hormonal or chemical and behavioral changes in a woman. 

There is a roller coaster of emotions while mom is on baby schedule and sleep deprived and her body doesn't look like it used to and she doesn’t really know who she is anymore. She is producing massive amount of milk and most of the times she may feel disconnected from her partner who is on a schedule, so a lot of new mothers don’t really have the support they need post partum.

 Your support as a yoga teacher can be very important during this time. Considerate, thoughtful attentive care is the most valuable offering for a post partum mom. She needs safety and support and the gratitude your mamas will feel for showing up for her this way, will be so rewarding and beautiful for your practice.

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A key factor that explains the onset of possible ‘postpartum depression’ is the sharp and fast drop in hormones like estrogen and progesterone, female reproductive hormones that increase, according to some estimates, ten-fold during pregnancy. As these hormones normalize, they cause related emotional and physical changes in the body.

The emotional stress and fatigue caused by sleep deprivation, anxiety about being a new mother, can make it difficult to accomplish the simplest of tasks. Add to this a sense of insecurity due to physical changes like weight gain, sagging breasts and stretch marks, constant fatigue, seeming loss of control is where depression symptoms can begin to spiral.

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Though the baby blues is fairly common among new mothers, postpartum depression is categorized as a major depressive order by mental health professionals. It turns out it can be managed—and even prevented—through alternative and complementary treatments.

 

Alternative Therapies

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Yoga

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Yoga provides a mechanism for new parents to come to grips with their roles. It forces the body to slow down and the mind to clear and provides tools to deeply relax and find peace regardless of the external environment. Your mamas will emerge from the practice energized, with more clarity and calm. The effects of the physical practice on postpartum bodies is just an added bonus.

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Pranayama

Within the science of yoga, the role of breath has been given a lot of importance. It also holds one of the deepest and most important secrets for one’s emotional well-being—our emotions are linked to our breath, so breath gives your post partum mom the power to control her emotions.

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Teaching a few deep diaphragmatic breathing techniques can effectively help in managing the emotional yo-yos after giving birth to a baby and achieve emotional stability.

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Correcting the Autonomic Balance

The balance achieved between the parasympathetic and sympathetic nervous system is called the autonomic balance. While the sympathetic system is active in an emotionally tense situation like a flight-or-fight response situation, the parasympathetic system is related to the body’s resting phase. More and more wellness and mental health professionals are talking about the benefits of putting the body and mind in states where the parasympathetic system is active often.

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By affecting the balance, yoga increases one’s awareness and acceptance of the moment while allowing deep rest for the body and an eased heart rate. This balance

• Positively affects mood and memory

• Activates neurochemical systems linked to attention, wellness and positivity

• Increases body’s capacity to deal with stress triggers.

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Rebalancing Hormones

The major trigger for postpartum depression—the drop in hormone levels—can be corrected with the help of specific yoga poses, or asanas, that work on improving the hypothalamus function in the brain along with pituitary and pineal glands. These glands regulate hormones in the body.

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Stress Reduction

Yoga is crucial in managing sustained psychological stress caused by the increasing responsibilities of new motherhood and change in relationship dynamics in new parenthood.

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Yoga helps eliminate stress by

• Improving body’s stress response

• Regulating cortisol levels (stress hormone that can cause blood pressure and sugar levels to rise)

• Switching the body’s rest mode on (parasympathetic nervous system is activated in resting period that eases heart rate and works up digestion)

• Stimulating the vagus nerve which is directly linked to well-being, thereby revving up the body’s happy and relaxed emotional state.

 

For Overall Well-Being

Yoga simply keeps your post partum moms more physically active, improves neuroendocrine function that regulates hormonal secretions in the body, promotes weight loss, and improves sleep and overall fitness. This way, by managing symptoms of postpartum depression, yoga can help reverse the loop of depression triggers.

 

Research

In a ground-breaking study carried out to learn about the effect of post natal yoga in managing the symptoms of postpartum depression, half of the 57 women in their postpartum phase were assigned to a yoga protocol consisting of 16 classes over 8 weeks. The other half was part of the wait-list control group. The results showed that 78% of the women in the study reported ‘clinically significant changes’ in the form of improvement in depression, anxiety and overall quality of life.

 

YOUR YOGA GUIDE THROUGH POSTPARTUM

Start with meditation and pranayamas.
New moms should take their own time and listen to their bodies before getting back to intense yoga poses. For the first few months, you may start teaching light pranayamas and meditation. (see pranayama, meditation and mudras section of this yoga teacher training).

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Yoga Poses

You can start with some gentle poses after about two months. Start with the sequence of sun salutations to give the body the full stretch while working up all the major organs and muscle systems. Poses like the child pose, cobra, and backward and forward bends are important poses for improving endocrine functions in the body that regulate hormones and fight postpartum depression symptoms.

 

Meditation for Better Sleep

Why should new moms meditate?

The quality of rest is deeper.

 

Researchers also say, patients of postpartum depression are prone to sleep disorders like insomnia or light sleep, and may have disturbed sleep due to frequent urge to urinate at night, restlessness, and anxiety about the baby, In this vicious cycle, lack of sleep can trigger release of stress hormones as much as stress can thwart your natural sleep cycle. So what can you do to make up for this lack of rest? Meditate!

 

One of the important sources of energy for the human body comes from good quality rest. It is possible to sleep for eight hours and still wake up feeling tired and unrested. According to research, the quality of rest that one gets from meditating for just 20 minutes a day is equal to the rest you get six hours of sleep.

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The additional benefits of meditation are also incredible:

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• It helps in  mental detox, rids negative thoughts and feelings.

• It calms the mind.

• Helps improve clarity of thought.

• Improves communication—key in managing relationships in new parental roles.

• Bolsters inner strength and healing.

• Promotes connectedness that improves social interaction.

• Provides relaxation and rejuvenation.

 

Yoga Nidra or Yogic Sleep

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Yoga nidra is a beautiful practice postpartum. The attention taken through different parts of the body, gives energy and relieves fatigue stored in each cell. It gives a deep relaxation. Yoga nidra takes away the tiredness and rejuvenates the mind in 20 minutes or less.  Statistics show that a 40 minute yoga nidra practice is equivalent to 4-6 hours of deep sleep.

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HOW TO RELATE TO

WHAT AN EXPECTING MOTHER IS EXPERIENCING

Pregnancy is both one of the miracles of life, that is a very human experience.  Whether or not you have given birth or not, you are still a human being and therefore still able to relate to this very human experience.  

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• The best way to relate to any human experience, is to do "the work".  Begin to relate to your 6 Bodies.

• Connect to your own 6 Human Emotions.  

• Hold space for your expecting moms to express, share and connect.  

• Listen with curiosity.

• Connect with your expecting mom's support team; create your mom's support-reference list.

• Be aware of your mama-to-be's emotional health.

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What is emotional health?

• Emotional health is a state of wellbeing. When you feel well and content, you are better able to cope with stress, maintain relationships and enjoy life.

• Looking after your emotional health has benefits for both you and your baby. 

• Being active, feeling a sense of belonging and having a purpose in life are all good for emotional health and wellbeing. You will feel happier and better able to deal with problems and stress.

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Benefits of emotional health during pregnancy

When you are pregnant, your baby is exposed to everything you experience. This includes the sounds in the environment, the air you breathe, the food you eat and the emotions you feel. 

When you feel happy and calm, it allows your baby to develop in a happy, calm environment. However, emotions like stress and anxiety can increase particular hormones in your body, which can affect your baby’s developing body and brain.

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Benefits of emotional health after your baby is born

From birth, the interactions you have with your baby helps to shape the way he or she will think, feel and behave later in life. These interactions also help to form important emotional bonds between you and your child.

Good emotional health also helps to maintain positive relationships with your older children and other family. They can help support you and your partner through the challenges of adjusting to a new baby. 

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What if I’m struggling with my emotions?

Often one or both parents experience difficult emotions during pregnancy, or after the birth of a child. You are not alone.

You might be feeling like hiding the fact you are struggling because you feel embarrassed or ashamed. 

It is normal to have occasional negative thoughts, dreams or fleeting doubts.

Many things can make you feel this way including:

• worries about the birth

• lack of sleep

• worries about how you’re coping as a parent. 

There are things you can do to help yourself get through the more challenging aspects of parenthood.

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Becoming a mum

Becoming a mum can mean your hopes and dreams have come true. You may love feeling your baby move inside. You may feel a sense of achievement in giving birth. You may love holding, touching, watching, smelling and playing with your baby. Some mums may not feel that overwhelming sense of love they were anticipating straight away.

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Sometimes the happy emotions of motherhood are mixed up with feelings of loss, fear, worry, guilt and frustration. You might think:

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• What if I make too many mistakes? 

• Will people think I’m a bad mother? 

• What about my old life?

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It is normal to ask yourself lots of questions when you’re going through a major life change, like having a baby. 

Big changes in your life can leave you feeling overwhelmed, especially when things don’t happen the way you expected.

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Becoming a dad 

While women usually start preparing emotionally for parenthood during pregnancy, some fathers begin this process after the birth. As a result, the reality of fatherhood can be quite a shock. Even if you have been preparing throughout the pregnancy, some fathers can feel unprepared for the reality of having a newborn.

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Some fathers can feel fierce, protective, overwhelming love for their child straight away, for others it may take a bit longer.

Fatherhood is just as challenging as motherhood, though not always for the same reasons. You might think:

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• I want to help with the baby, but I don’t know how.

• It’s stressful managing work and family commitments.

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You might also notice your relationship with your partner changes a lot too.

It’s normal to feel confused, stressed and out of your comfort zone when you have a new baby. 

With any new or difficult situation, sometimes you are able to cope with the challenge, and sometimes you can feel overwhelmed. Fatherhood is no exception. 

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Just remember – there are plenty of things you can do to support yourself and your partner during this time. 

If it is taking more than a couple of weeks to feel a connection with your baby, you should talk to a health professional. 

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Where to get help

• See your doctor, obstetrician, child health nurse or midwife.

• Talk to a counsellor, psychologist or psychiatrist. 

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PRENATAL YOGA CLASSES MARKETING TIPS

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Initial contact

Most expecting women’s first contact with us is over the phone or by email. It is important to have a caring, patient person who is informed about your prenatal program answering the phone or email. The quality of responsiveness is critical to the success of your program and to the well-being of the pregnant women. 

Enrolment
We recommend registering no more than 24 people to each class. This assumes that in any given week about 20 students will actually show up. Of course, the amount of people registered to a class depend upon the size of your space. Each student must commit to an eight week session with one or more week classes, with their own individual beginning and end date. We believe this is an important step for each woman to make,  in terms of her commitment to herself and her baby. She must also commit to a specific class time or times if more than once a week. As each eight weeks come to a close, the expecting mom can sign up for an additional eight weeks. The prenatal classes are on an ongoing basis, all year long, with summer and winter breaks. However we will offer a few classes during these breaks, just so mom doesn’t go so long without class. 

Drop Ins

We do not allow drop ins in our prenatal program , this is important in maintaining the quality and integrity of each class. The space must remain safe and sacred with each person fully committed to being there. There is also the practical aspect of maintaining a reasonable class size.

Occasionally someone will asked to take a class in order to “see if they like it”. In this case we encourage them to come 20-30 minutes before prenatal class in order to meet the instructor and see the space. This gives the prospective student time to ask questions and express her concerns about the content and direction of the class. We have found this approach to be satisfactory to everyone. 

 

Registration

If we have a prenatal class we’re opening that fits the woman’s schedule we register her  immediately. If the class she wants is full,  then we put her on a waiting list and call when an opening occurs.
Phone registration or email registration involve getting her name address, phone number, due date and the name of their midwife or doctor. We ask students to arrive 15 minutes before her first class in order to fill out a registration form, waiver, complete the prenatal card, be oriented to the studio and meet their instructor. 

Prenatal Packet

You can develop a prenatal welcome packet that you give to each student when they start classes. Along with a letter of introduction to the studio and a schedule of your classes you can add a list of holistic childbirth and parenting education workshops and classes that you highly recommend in order to prepare for labor and birth as well as early parenting. While you or your studio  may not offer these workshops we hope that you will give your prenatal students a hand out that includes listings so they know what resources are available to them in your community and online.

Attendance

The student or teacher is responsible for marking the date of each class she attends on her Prenatal card the student also needs to sign in each week on a sign in sheet. The teacher is responsible for filling out the top of the sheet with the class time and date information.
We encourage expecting moms to do make ups in any of the prenatal classes they missed. However they must do their make up within their eight week session. Obviously, make ups would not be possible if only one class of the week is being offered. You may want to develop a monthly make up class, or create some other way of handling the situation. 

 

Birth 

Once a woman is four weeks from her due date we allow her to sign up for a half session. If she is less than four weeks away she can pay on a class by class basis .

Post natal yoga 

Postpartum yoga classes are not run on an eight week session. Students can either get a break on class cost for eight classes that must be used within six months, or they can pay a class drop in fee. In both cases the women can come to any of the post natal classes we offer during the week. 

 

Marketing your classes

We encourage you to write letters/emails and send to midwives, naturopaths, prenatal massage therapists, chiropractors, acupuncturists, OBGYN’s, and Birth Centers with information about your prenatal yoga classes to inform their patience and your potential clients of your services. These emails should be followed up two weeks later with phone calls asking if they need more information for their clients. Attending conferences and programs put on by local birthing organization will help you become more visible to your professional community.

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