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11/21/2018 0 Comments

Pregnant Holidays - tips and suggestions

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Pregnant holidays can present some joys and some challenges. Allison of Divine Doula Services, Emma of (Em)powered by Birth Doula Services, and Johanna of Nested Mama Prenatal & Postpartum Doula Support collaborated to share their best tips and suggestions for making your way through a holiday season full of expectations!
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Magical and exhausting- two things the first trimester of pregnancy and the holidays have in common! And as an expecting momma it is so important to both enjoy the magic and wonder but also to give yourself grace and time to rest and take care of yourself and baby. It is no secret that the first trimester is rather notorious for bringing on some pretty intense symptoms.

If you are in your first trimester during the holidays and experiencing some of these more intense symptoms- remind yourself that there will be other holidays. Actually, next year, you will be celebrating your baby's first holidays! So for this year, allow yourself to change your expectations and let others take care of some of the extra food preparation and shopping. I found having a routine in the first trimester (and through all of pregnancy) helped so much - consistent meals and frequent snacks, extra hydration, and good sleep hygiene all made my pregnancy more comfortable. So with the hustle and bustle of the holidays, enjoy your time with friends and family but also know the only expectation of you is to care for yourself and baby!

​Many families also spend their first trimester keeping their pregnancies on the DL. A few things with this - there is absolutely no rule or proper etiquette when it comes to announcing a pregnancy besides announcing at the time that is best for you and your partner! You can't announce too early or too late. If you want to announce in the early weeks of pregnancy because it is the holiday season and you have family around to celebrate with you and also support you during this time - then announce and celebrate! (As I am writing this, I just looked up holiday pregnancy announcements and they are just the cutest.) If you and your partner choose to keep your news to yourselves, set up a plan prior to going to any sorts of gatherings to be sure you will be able to get the space and time you need to keep yourself healthy and happy.

This holiday will be unlike any other! Enjoy the beauty of the season, the company of so many loved ones, and the excitement that your little "poppyseed" will be a sweet baby to snuggle by the tree at this time next year!
The second trimester is the most beautiful time of pregnancy according to most moms. You are coming out of the "morning sickness" state (let's be honest- whoever named it "morning" sickness needs a reality check) you're finally getting a noticeable bump AND the most miraculous thing happens. You can feel your baby kick! Starting as tiny flutters and making their way to full blown elbow jabs.

With Thanksgiving and Christmas happening right in my second trimester, I couldn't have been more excited. I was finally able to eat food again. And I wasn't to the uncomfortably huge, cant-fit-any-food-in-my-belly stage, so I could eat and enjoy it. So let's talk about foods you can enjoy at Thanksgiving and Christmas while in your second trimester!
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Eat as much as you would like:
  • Fully cooked meat (turkey, ham, chicken etc)
  • Fruits and Veggies
  • Stuffing
  • Relish trays (pickles, olives etc)
  • P.I.E (apple, pumpkin, you name it)
  • Mashed potatoes
  • Gravy: all the gravy!
With this, just be smart. If you question if you can have any food item, it's best to avoid it until you get further clarification from your medical provider. 

Hold off (until next year):
  • Stuffing cooked INSIDE the turkey. One reason: Salmonella.
  • Soft cheeses: Listeria, no go, sorry mama!
  • Hollandaise sauce: Reasoning? Egg yolks are usually not fully cooked and could contain Salmonella.
  • Smoked Salmon: Again, Listeria.
  • Cider: It is typically unpasteurized and can harbor E. Coli
  • Alcohol: There is no known safe amount during pregnancy, so toast with sparkling fruit juice instead.
  • Eggnog: If it contains alcohol or raw eggs, you need to skip. The pasteurized, nonalcoholic eggnog found in your grocery dairy aisle is considered safe.
Germs seem to make their ways around family get-togethers, too, with many family members all in one tight house sharing food. It can be difficult being pregnant and getting sick. Things like the common cold are hard because there are some OTC medications that you are not allowed to take while pregnant or until your third trimester. Your OB or midwife will give you a an info sheet with all the medications safe for you to take during each stage of pregnancy for varying issues (if they haven't, call them before taking any medication). More serious illnesses like the flu should be brought up to your doctor right away so they can monitor you and baby and watch for signs of dehydration among other things.
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Third trimester - you are almost there, hooray!

If you are still going full steam and want to do all the things, that's great.  But, sometimes pregnant bodies start sending out the message that they need something other than all the things - REST. If your body is sending you that message, heed it and know that there will be so many magical holidays ahead.  For now, going to bed early as well as prioritizing the few obligations that bring you joy and not stress is a perfectly fantastic approach.

In the same vein, prioritizing self-care (which could be rest, a massage, good food, prenatal yoga, chiropractic care, things that bring you joy) is another excellent goal for this last holiday before little one arrives. Pregnancy can bring with it aches and pains, so anything that makes you feel good in your growing and stretching body should be at the top of your to-do list.
As your pregnancy becomes increasingly visible, you may find friends, family, or random people while you are out running errands making comments about your size.  First of all, anyone who says anything to you other than that you are beautiful and glowing needs etiquette lessons. Secondly, know that your body is doing exactly what it needs to grow that sweet little babe, and anyone who assumes that you are "having twins" or "ready to pop" or declares with astonishment that "you should have had that baby already" has no obstetric knowledge and no conversational skill, either.

If you find that people are reaching out to touch your growing belly without your consent, feel empowered to say no - this is your body and no one should touch you without your permission. The work of establishing your little family will certainly come with moments where you have to emphasize boundaries and advocate for yourself. This is the perfect, if totally annoying, chance to practice.  Know that you are strong, and you've got this. And, baby will be here soon!
Feeling all ready for baby? Check out all the services offered by Doulas of Iowa City and see how we can support you before, during, and after birth.

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Emma lives in North Liberty, Iowa with her one year old daughter, husband, and two pups. She is a Montessori program coordinator at La Montessori Nurtury and a birth and postpartum doula with (Em)powered by Birth Doula Services.
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Allison Carfizzi is a trained prenatal and postpartum doula with Divine Doula Services. She has a history in working in healthcare and offering compassion to her clients. She is a mother of four under 6 and loves spending her time researching and learning anything new pertaining to conceiving, pregnancy, labor, delivery and postpartum. She will offer non-judgmental support to any family, from all walks of life, through pregnancy, labor & delivery and beyond.
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​​Johanna Tomlinson is a mother to three little ones and a doula, childbirth educator, and sleep educator with Nested Mama Prenatal & Postpartum Doula Support. Read more of Johanna’s writing on pregnancy, birth, postpartum, and parenting here.
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10/31/2018 0 Comments

Why I Hired a Doula - Allison's Story

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With baby number four on the way, my husband and I started reminiscing about our past labors with our other three kiddos.

I was induced at 38 weeks with my oldest for pre-eclampsia, my middle came all on his own at 37 weeks, and my youngest (and at the time, we thought last) decided he wanted to make his own statement coming into this world by arriving at just 35 weeks.

With my third child, my water broke around 1 p.m., and I did not start having contractions until 8 p.m. The OB intended to start Pitocin (a medication to induce contractions) but was pulled away to an emergency, and in that time my body decided to kick start itself.

A mere two hours later my little Elias entered the world. During labor my contractions got more intense than the ones before, but when I was not contracting I felt fine and was even joking with my husband, the nurse, and some friends. Because my labor was progressing quickly, when I was about 7 cm dilated my doctor said, “If you want the epidural you better get it now because if we wait any longer there will not be time. There is just a little lip left on your cervix and when that is gone it will be go time, your body will rev up, and you will completely dilate very fast.”

With my other two kiddos, I got epidurals during labor. But this time I wasn’t in as much pain. Had he not scared me with the “now or never” approach, I  probably would have declined pain medication with that labor. But, I was already in an anxious state of mind knowing my baby was coming too early and may need NICU time so I just gave in.

The story of my third labor still makes me disappointed every time I tell it, because I felt I could have continued to labor unmediated, but out of fear I let my doctor's commentary sway me. Now do not get me wrong, I was absolutely in love with him and would have him again if he didn’t move away. I think he was just giving me a harsh reality check that it was now or not at all for an epidural.

After we found out about baby number four, I did some research. I had never had a doula before but had heard about the benefits and how others had positive labor experiences with them.  Previously, I never wanted a doula because I associated that term with midwife which I associated with home births. While that may be the way to go for some, for me, with my history, it was not an avenue I was willing to take.

But after doing research, I found out they are not the same at all. In fact, a Midwife has medical education while a Doula is a non-medical support person during labor. Doulas have training in understanding labor and its stages along with techniques and positions to help support you during labor, but they do not offer medical advice (whereas midwives are trained medical professionals). During my research I also learned many midwives will work in the hospital and are not exclusively for home births.

After sharing this with my husband and talking about it, we decided to hire a doula for my fourth birth.

As I say to potential clients, make sure you interview several doulas and pick the one you mesh with best. We found a local chiropractor that I ended up going to due to my severe SPD. After talking with her more and more, I learned she was also a doula. We got along so well it wasn’t long before we hired her. With her on my side, I felt that I would have the support I needed to continue to push through this labor and make my dream of a medication-free birth a reality.

My fourth labor with doula support left me convinced that everyone can benefit from a doula. I cannot even begin to describe the amount of support I felt from her. I went into labor at 35 weeks (again!) and due to some unforeseen circumstances, my birth plan went out the window (and that itself was very hard for me to grasp). She was there and helped keep me calm when I wanted to just run home and be done with it all. I was able to labor without pain medication even through Pitocin-induced contractions, and I am extremely proud to say that! I absolutely would not have been able to do it without her. (There were a few moments of despair on my end, and I will admit I did ask for some IV pain meds, but I was too close to delivery to receive them.)

Our interactions with our doula did not end there. She offered support postpartum as well, which I firmly believe is so important, and I preach it to anyone I can. Moms always put themselves last, and we cannot keep doing that. We need to take care of ourselves so we can take care of our family too!

After everything she helped me through, combined with my love for labor and delivery, I chose to become a doula myself! I am beyond excited that I chose this path, and  I just can’t wait to be that person to them that my doula was to me.
A version of this blog first appeared on the Divine Doula Services blog.
Looking for a birth or postartum doula to support you in this exciting time?  Join us for our next Meet the Doulas event!

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Allison Carfizzi is a trained prenatal and postpartum doula with Divine Doula Services. She has a history in working in healthcare and offering compassion to her clients. She is a mother of four under 6 and loves spending her time researching and learning anything new pertaining to conceiving, pregnancy, labor, delivery and postpartum. She will offer non-judgmental support to any family, from all walks of life, through pregnancy, labor & delivery and beyond.
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10/24/2018 0 Comments

Why You Need Childbirth Education Classes

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As a birth worker, families ask me in many different ways - Why are childbith prep classes so important? Not to sound like a broken record for those who have already asked me, but here's why I feel so strongly about them. 

Picture yourself planning a big vacation. You may pick a place to go immediately or take time to figure out the best option for your destination. Once you've picked your spot, you figure out travel plans to get there, where to stay, make dinner reservations or schedule tours, etc. You may leave some of your vacation more open so you can relax or decide what to do once you are there. Heck, some of you may take a spontaneous trip and book a flight two hours before it takes off! However, for many of us, flying by the seat of our pants may sound more stressful than exciting. 

Thinking through all the small details you attend to when planning a vacation can help you understand why taking a full-day or 6-week childbirth education course before baby comes is so beneficial for you and your partner. You both will benefit immensely by taking the time to learn more about the journey you will be going on to meet your sweet babe. Also, because most of us didn't grow up around birth, it may make us uncomfortable or fearful of the unknown.

It wasn't always that way. Many years ago (and still in some cultures today), giving birth was very much a community effort. Women helping women, men supporting the community collectively and so on. Our society has gotten away from birth as a community and family effort. As a result, we don't talk much about labor and birth, and we have so many unknowns when it comes to childbirth. 
How do you learn about childbirth? Books? Blogs? Asking parents? While these sources offer advice,  nothing beats a hands-on learning experience from an expert in childbirth education.  A solid childbirth education class will include: 
- Anatomy and physiology of labor and birth
- Stage of labor (physical and emotional)
- Position practice for labor, birth, and optimal fetal positioning
- Hands-on coping techniques, pain management (medical and non-medical), dealing with the unexpected and the role of the birth partner
- Birth videos 
- Handouts including birth and postpartum resources and information
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No matter what type of childbirth prep class you choose, it is the first step in preparing you and your partner to welcome your baby. You'll learn about the birth process, how birthing parent's body and baby work as a team during labor and delivery, and talk about how to prepare for postpartum. Some  birth classes go beyond that and teach both you and your partner coping techniques (there are many out there!) and how your partner can support you. This can give both of you the boost in confidence that you can birth your baby. You also may learn about various medical interventions and their pros and cons, why they were introduced, and how and when they become necessary.  A good course will present these to not scare you but to empower you to know what your options are, if you may need them. 
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Now that I've convinced you childbirth education is important, I bet you are wondering where you can find a great course? Several of our member doulas offer childbirth education in both private and group settings that cover labor and deliver, coping techniques, massage for labor, breastfeeding, planning for postpartum, infant sleep education, and more! Find all of these member businesses here.
A version of this blog previously appeared over on the Stacey Schmitt Birth & Photography blog.

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Stacey Schmitt is a mother to her three littles, prenatal & postnatal yoga instructor at Toula Yoga, and a birth doula with Iowa Doula Agency.  Find a full offering of Stacey's birth, photography, placenta, and yoga services here.
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10/1/2018 0 Comments

Massage Before, During, and After Birth - learning from Kristin Bergman, LPN, LMT, Doula

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One of the best parts of bringing our member businesses together in Doulas of Iowa City is the chance to gather for continuing education from experts in our community as well as experienced member doulas.  This month we had the opportunity to learn about massage before, during, and after birth from Kristin Bergman of Conscious Caring.
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Kristin Bergman brings together vast knowledge and over 20 years of experience as a doula in her work with clients. A licensed massage therapist, she specializes in pregnancy massage, instruction in self-healing, and family wellness. Kristin is also a licensed professional nurse offering respite care and assistance with recovery after hospital stays.  Taken altogether, Kristin draws on a variety of skills, techniques, and knowledge in her work with clients, expectant couples, and families.
We met with Kristin in the location of her massage practice, which also happens to be her home. Greeting us with coffee and tea, Kristin immediately made us feel welcome and at ease, and I could tell that such warmth and hospitality is what clients meet when they enter, as well.

Before demonstrating some massage techniques she uses when working with pregnant, birthing, and postpartum clients, Kristin shared a bit about the philosophy informing her approach to client care.  
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Here are just a few takeaways that illustrate what makes Kristin's "conscious caring" significant:
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  • Kristin encourages each client to develop their own intuition or "gut sense." She teaches self-healing and helps her clients explore their tension and where they find resistance in order to recognize it and make choices to feel safe.
  • Even more than touch, massage is about listening - not fixing or telling how to fix. It is about witnessing the process.
  • In her birth work, Kristin helps her clients move from a state of fight/flight to one of love and openness. Pregnancy and birth, in particular, hold a special opportunity. While there is no magic fix to our problems, pregnancy brings with it flexibility - this can be a magical time where we can ask ourselves what we can do with that openness.
  • For Kristin, excitement comes in helping client find their healing path. The loving, compassionate presence in doula work and massage is all about giving power back to the client.
When we moved to her massage space, Kristin graciously allowed us the opportunity to hop on her table so we could feel her information as well as watch and learn. Here are a few specific suggestions she shared for massage before, during, and after birth:
  • With pregnancy the center of gravity shifts, so we need to look for where we are taking on that tension and change.
  • Pillows and support - Kristin demonstrated the way in which a variety of pillows and rolled blankets can be used to aid the pregnant person in achieving a relaxed state. (Pro tip: a roll of masking tape can be used to shape sheets or blankets into the perfect support pillows while in labor and delivery!)
  • Effleurage - means "feather"- these light strokes, always directed to the heart, can assist with circulation and lessen fluid retention.
  • Hands and feet are a great location to massage for relaxation between contractions.  Make sure to move small bones apart and find the soft tissue in between.
  • Glutes and feet are like the slaves of the body - they work so hard even though you aren't always aware of their effort, making these key areas to attend to for relaxation.
  • Always revisit and check in with the pregnant person - this is an awesome way for the pregnant person to practice telling everyone what feels good and articulate preferences.
  • In massage as in yoga, you are looking to find your edge, see if you can move it, and breath is a powerful tool.
Some key details to note about the fabulous services Kristin offers:
  • Massage instruction for the birthing couple - offered privately or in a group class coming up in October and November at Heartland Yoga
  • Postpartum massage - newborn babes welcome to attend and breaks for nursing welcome as needed.
  • Gift cards available - a great addition to your registry or to give to an expectant parenting!
Want to learn more about Kristin and the fabulous services she offers?  Head on over to Conscious Birth Iowa!
Thanks so much to Kristin from all of us at Doulas of Iowa City for this continuing education presentation and letting us share a bit on the blog, too!

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​​Johanna Tomlinson is a mother to three little ones and a doula, childbirth educator, and sleep educator with Nested Mama Prenatal & Postpartum Doula Support. Read more of Johanna’s writing on pregnancy, birth, postpartum, and parenting here.
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9/26/2018 0 Comments

Why I Hired a Doula - Emily's story

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Confession time...I didn’t want to hire a doula.

And I didn’t - not for my first two births at least.  

I couldn’t understand why I would want a stranger in my hospital room seeing me in pain.  It seemed too vulnerable to me, and frankly, I could not see the benefit.

Fast forward a few years, and we were expecting our third child.  At the time I had been working as a doula for a year, and I was much more informed about childbirth as well as the role and the benefits of having a doula.  

But to be honest, I still didn’t want one.

Luckily, the organization that I used for my doula certification trained me extensively in using a reflective process to look at situations.  I was able to dig deep into my resistant feelings of hiring a doula, and I finally realized that it was my pride that made me reluctant. I didn’t want to give up the idea that I could do everything on my own and that asking for help would make me seem weak.  

Thankfully, I was able to look back at my first two births and realize that during those births, I could have really benefited from some help. I swallowed my pride, and I hired a doula.
 

I am so glad that I did!

Every birth is different and hiring a doula does not guarantee any certain birth outcome. However, I have had the experience of birthing with and without a doula, and I can identify at least 3 differences in my birth experience with a doula attending.
  • I was confident in my choices.  
I was empowered to make a birth plan and discuss it with my healthcare provider.  Going through my options with my doula helped me gain the confidence I needed to make my desires known.  It helped me become a much better advocate for myself.
  • I was physically supported
Having a person with me that understood the birth process and what was going on in my body made a huge difference in how I worked through the pain of childbirth.  Having the right amount of pressure on my hips was a game-changer. Being physically supported in a position so that I could relax my muscles helped me work with the contraction instead of fighting against it.  In fact, just having my doula suggest position changes was a large difference from my first birth where I remember being afraid to leave the bed to use the restroom without the “permission” of my nurse first.
  • I felt heard
My doula was able to focus on me during my birth. She was unconditionally there to meet my needs.  I found that since I didn’t feel any judgement on what I wanted, I was able to express myself more freely.  I didn’t have to hold anything back. Specifically, I remember she was there to listen to me express my doubts and complaints near the end of my labor when I reached the “I can’t do this anymore!” phase.  Her whispered acknowledgements of what I was feeling gave me the encouragement I needed to keep going. It didn’t make the contractions less painful, but being heard and understood helped me from feeling overwhelmed.  

I am glad that I hired a doula for the birth of my third daughter.  And a few years later when we were expecting our fourth daughter, I made sure to call my doula early on in my pregnancy.  I finally, personally, knew the benefits to having a doula on my birth team.
Looking to add a doula to your support team? Join us at our next Meet the Doulas of Iowa City event or reach out to any of our member doulas for a consultation.

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Emily Piette lives in rural Washington County with her husband, four daughters and a variety of animals.  She is a birth doula and childbirth educator for her co-owned business, Iowa City Birth Services. In her free time, Emily enjoys working on projects around her old farmhouse, gardening and reading. ​
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9/12/2018 0 Comments

What is a Birth Doula?

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What is a birth doula?

A birth doula is a trained professional for who offers informational, emotional and physical support throughout your pregnancy, labor, and birth. Doulas are not medically trained and do not perform any clinical tasks. As such, doulas are also not a replacement for a care provider such as a midwife or obstetrician. Doulas provide knowledge and resources as you explore your options for labor and birth and will assist you in creating a birth plan. Doulas can teach and provide you with comfort measures for pregnancy and labor, such as positioning, relaxation, visualization, and other pain coping techniques. Doulas provide a calm, caring presence and a familiar face during the uncertainties of birth, especially in cases where you do not know who will be on call when you give birth. 
What services does a birth doula provide?

Everyone's birth package looks slightly different, so it's important to talk through the details with the doulas you interview and carefully read through their package description and contract. Typically once hired, birth doulas meet with the birthing person or couple several times throughout pregnancy to get to know them and their wishes for labor and birth. Your doula is available via phone, text and/or email when questions arise and is a great source of emotional and informational support throughout the many changes that take place during pregnancy.

Doulas are also a great referral source for local resources and typically have networked to create relationships with many providers in your area. Once your labor is established at home or the hospital, your doula will join you when you feel like you need additional support. The doula remains with the birthing person/couple throughout labor and birth, and typically until 1-2 hours after baby is born to help the family adjust to the immediate postpartum and assist with breastfeeding if that's one of the family's goals. Usually a birth doula will also have one postpartum follow-up visit in the client's home about 7-10 days after the birth to check in, make sure things are going well, assist with feeding if needed, and refer to any outside resources.
​What are the benefits of a doula?

Doulas serve many purposes, but for me personally, the primary doula purpose is to have that constant support during labor and birth which can be full of unknowns. You typically won't know which nurse, resident, midwife, doctor, etc. will be on call when you give birth, and over the course of a longer labor and birth, these providers will change shifts so you may have multiple different nurses and midwives/doctors. I know, for me, I feel much safer and more secure knowing there will be at least one person beside me who knows me, my partner, and my wishes for birth.

Experienced doulas can also be very helpful since they are usually familiar with your birthing location's staff, procedures, and protocols and can help educate you in advance and also during birth when you have questions. Doulas work together with birth partners as a team to support the birthing person, and can tag in and out to offer continuous support while also taking care of personal needs such as eating, sleeping, and using the bathroom.

Doulas provide a key role of holding space for the birthing person, especially during a long and/or difficult labor and birth. They provide compassion, empathy, and unbiased support when difficult decisions have to be made and when things don't go according to plan. Doulas help remind you of your goals and priorities, but are completely nonjudgmental when things change.
You may see research or statistics that indicates the presence of a doula will lower your chance of having an epidural, cesarean, and/or other interventions, but I personally don't like to make that claim because sometimes those interventions are wanted and/or needed, and that's totally okay. It doesn't mean you have failed or your doula has failed - doulas are there to support you however your birth unfolds.

​Your satisfaction with your birthing experience is usually more related to your involvement in the process and decision making than the outcome. To loosely quote January Harshe of Birth Without Fear, the goal of a doula is to make sure you know your options, that you feel supported, and are respected.
Looking for a birth doula? Join us for our next Meet the Doulas event or reach out to one of our member businesses directly to set up a consultation.

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​Grace is a trained birth and postpartum doula at Iowa City Birth Services, and provides unbiased, non-judgmental support to all birthing people. Grace is passionate about supporting and empowering families throughout pregnancy, birth and the postpartum period. Grace is the mother of a spirited three-year-old son and is expecting her second child in September 2018.
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8/18/2018

Why I Hired a Doula - Alaina's Story

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When I became pregnant, I thought I had a leg up when it came to birth. I had been studying midwifery for 4 years and knew quite a bit about the physiology of birth and what to expect. A good chunk of my time then was devoted to scouring evidence-based research, plus I was a nanny, so I figured I had the know-how and experience to deal with whatever came my way the next few years. I knew what I wanted out of my birth and how to achieve it (hooray for being informed!) I was so ready.
I got to my 3rd Trimester and started really getting down and dirty: I started finalizing plans for my home birth. Got the birthing tub, got the midwives on speed dial, got all the old towels and yes, the placenta bucket ready. I had been chatting with my doula every few days and I was feeling incredibly confident. 19 days past the due date, I finally went into labor at 3am. My poor partner had insomnia that night  and hadn’t fallen asleep until 1am. So there we were. In labor, on no sleep.
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My friend had been staying with us (we planned on a postpartum visitor for a little extra help, but baby stayed in really, really long. Like, really long.) so she started helping with stuff, getting the tub blown up and taking pictures of my radiant early-labor glee. But I needed someone for ME. My partner was incredible, doing everything he could to help me feel comforted, but I could tell he was exhausted. My awesome, helpful friend was great, but she didn’t know a thing about labor and birth. I needed someone who knew what they were doing! Someone who cared! Enter: the doula. ​
I tell you what, that woman made my labor glorious. While my partner rested, she was there to give deep-tissue massage on my legs (with aromatherapy lotion!) She handled all the physical work of comforting me so my mom could focus on doing calming, sweet things like brushing my hair and telling me stories. My doula knew just where to push on my back to take the pressure off, and when I told her to squeeze my hand she knew that I meant “as hard as you possibly can, please.” 
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It’s hard to say how things would have gone if we hadn’t had a doula there. It would have been fine, of course. We would have made it through. But instead of just making it through, we thrived. We had a beautiful, calm, empowered birth, thanks in part to our doula. My partner got to start his new life as “Daddy” fairly rested instead of exhausted. He didn’t have to feel guilty for leaving me to take care of himself, because I had someone else to provide excellent support while he was resting. And even now, she loves talking about that day with me and re-living the beautiful and hard moments. And that’s pretty wonderful. 
This blog was original published on February 3, 2016 on the Kind Roots Blog.

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Alaina lives in Coralville with her partner and two young children. She is the owner of Kind Roots Doula and Birth Services and provides birth & postpartum doula support and placenta encapsulation services to families in the Corridor.

8/1/2018 0 Comments

Doulas of Iowa City Reads: books for the childbearing year

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Looking for the perfect book as you prepare for baby or navigate the first year postpartum? Read on as Doulas of Iowa city  members share their favorite reads.
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The Birth Partner by Penny Simkin
My biggest take away from this book is the list and pictures of positions in here! I did not know about this book with my kids. I would've loved it and utilized it while planning for my own births. If I can get the word out to other Mama's about it, it would be worth it! There are so many options than just laying on your back or squatting or all 4's. I love it and will absolutely refer back.

​- Allison of Divine Doula Services

Birth Your Story by Jamie Fleres
Why I love the book? Capturing your birth story is a gift to give yourself. Jaime gives you the tools to create your writing space, remember all those beautiful and raw moments in labor and birth, and shows you as you write your birth story how healing it is. Whether you had your dream birth or plans were shifted, seeing your story on paper reveals the amazing goddess you are as a woman and mother.
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​- Stacey of Iowa Doula Agency
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Ina May's Guide to Childbirth by Ina May Gaskin
Ina May does a phenomenal job of bringing you back to the basics through real life examples. She teaches the importance of trusting your body, educating yourself, and seeking the help you deserve.

​-Kristi of Bodhi Tree Birth Services

 The Gentle Sleep Book by Sarah Ockwell-Smith
Looking for a sleep book that is compatible with an attachment theory based approach to parenting? Sarah Ockwell-Smith offers gentle sleep advice in line with developmental norms for babies, toddlers, and preschoolers. I loved the chapters devoted to ages and stages so you can easily find helpful suggestions based on exactly where your baby or child is in terms of development.

-Johanna of
Nested Mama Prenatal & Postpartum Doula Support 
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Breastfeeding Made Simple: Seven Natural Laws for Nursing Mothers by Nancy Morhbacher
Breastfeeding Made Simple did just that for me - made it simple! The book breaks down the “Seven Natural Laws” of breastfeeding and is so encouraging and not overwhelming - two things that are very important when it comes to learning to breastfeed. I have opened this book many times during my nursing journey and always close it feeling more calm and confident!

-Emma of (Em)powered by Birth Doula Services

Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond by Nancy Bardake
Mindful Birthing is based on MBSR: Mindfulness-Based Stress Reduction, a program created by Jon Kabat-Zinn. Author Nancy Bardacke created the Mindful Birthing practices on the MBSR foundation in order for birthing parents to prepare not only for labor and birth, but also for parenting. The book takes the concepts from her class, Mindfulness Based Childbirth and Parenting and provides both the research/biology as well as physical and mental exercises to help parents get to a state of mindfulness, which can help us cope with pain, stress, anxiety and more. I love this book for birth preparation because it is applicable and helpful no matter what kind of birth your are planning, and can help provide real coping strategies when things do not go according to plan.

​-Grace of Iowa City Birth Services
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Looking for more support during pregnancy, birth, and postpartum? Come Meet the Doulas of Iowa City at our next free event!
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7/13/2018 2 Comments

Doula Support and Mom's Mental Health: a visit with Shannon Wilson, LMHC

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This past week Shannon Wilson, LMHC of Murray, Wilson, and Rose Counseling shared a continuing education presentation on Perinatal Mental Health for Doulas of Iowa City member doulas. Shannon is a Licensed Mental Health Counselor who specializes in working with women as they experience the shifts and challenges of pregnancy and postpartum. She brings together a wealth of knowledge from both her training and years of experience in the counseling field, and as a mom of three, she brings empathy and understanding to her work, as well. Shannon graciously allowed me to share some of my notes from her information-packed presentation on this important issue.
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​Shannon Wilson, LMHC
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What is considered normal in terms of emotions after having a baby?

As Shannon shared with us, in the first few weeks after a baby is born it is common for mothers to experience what is termed the "Baby Blues." During this adjustment period mothers experience huge hormonal shifts and with that come changes in mood. 

Baby Blues by the numbers
  • experienced by 80% of mothers
  • begins in the first week after birth
  • lasts up to week 3 after birth
  • treatment is not necessary and the Baby Blues will subside by week 3 postpartum

If feelings of emotional disquiet continue after the 3rd week postpartum, it is a good idea to consult a professional for an assessment.
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When we think of mothers and mental health, we most often think of Postpartum Depression. But, PPD is just one among many diagnoses that fall under the category of PMADs - Perinatal Mood and Anxiety Disorders. 

This is significant because many women may be struggling but assume that since their experiences don't match up with what they typically think of as depression that there isn't support or understanding for what they may be experiencing. 
The statistics around PMAD are staggering.
  • 15-21% of all perinatal women may experience PMAD
  • 1 out of 7 women have depression in the year after they give birth
  • Those in lower socioeconomic areas are twice as likely to suffer from PMAD
  • A woman is 7 times more likely to require a psychiatric admission in the first few weeks after giving birth than at any other time
  • Only 50% of women who receive a referral for mental health services follow through on receiving support
  • ​70% report a decline in marital satisfaction in the first year of parenthood

What do all the numbers tell us? Pregnancy, birth, and the following year postpartum are a vital time for women and families to receive support.
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We no longer live in tribes, extended families, or tight-knit communities, meaning that the challenges parents face as they negotiate childbirth, sleepless nights, and changing identities occur behind closed doors without the vital support networks they need.  According to Shannon, doulas can provide a critical level of support and intervention for moms and families during this pivotal time of transition. 
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Why does doula support matter?

Are doulas trained mental health professionals? No. But, the Doulas of Iowa City member doulas who were able to attend this continuing education presentation are now better equipped to screen for PMADs among clients we serve.

Doulas offer evidence-based resources. Do you have a question about pregnancy, birth or life with baby? Your doula can connect you with the resources you need to feel confident in your decision making. 

Doulas offer non-judgmental support. Do you want to have an epidural? To birth without medication? To breastfeed? To formula feed? Your doula will support you in your journey.

Doulas offer referrals to trusted providers. Do you have a concern about something outside your doula's scope? She will refer you to a local practitioner who can provide you the support you the care you need.
Many thanks to Shannon for sharing offering Doulas of Iowa City members continuing education on this important subject! If you are looking a mental health professional to support you in pregnancy, postpartum, and beyond, you can find information about Shannon and Murray, Wilson, and Rose Counseling here.  

Looking for doula support? Join the Doulas of Iowa City for our next Meet the Doulas event.
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​Johanna Tomlinson is a mother to three little ones and a doula, childbirth educator, and sleep educator with Nested Mama Prenatal & Postpartum Doula Support. Connect with Nested Mama on Facebook. Read more of Johanna’s writing on pregnancy, birth, postpartum, and parenting here
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6/21/2018 0 Comments

Practical Pregnancy & Postpartum Recipes: a simple, summery chef salad

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One of my favorite things about summertime in the corridor is all of the colorful, delicious goodness I get to enjoy from our farm share with Local Harvest CSA out of Solon. CSA, or Community Supported Agriculture, is a way to buy local, seasonal, high quality food while supporting sustainability in our community. At the beginning of the season we invest in our share and then once a week, we pick up a generous haul of farm fresh produce and eggs at the North Liberty food pantry. We get a weekly email with updates from the farm and details and recipes to go with the share. After a fun conversation with the farmers each week at pickup, we normally come home with at least a dozen different types of produce. This week we are enjoying Napa cabbage, kohlrabi, zucchini and summer squash, green onions, and all sorts of delicious leafy greens. I love community supported agriculture and we are so lucky to have so many different farms that offer shares throughout the year!


We all know nutrition is so important in all seasons of life and especially during pregnancy and postpartum. During pregnancy, I loved learning to prepare nourishing, satisfying, delicious meals. I loved sitting down to eat and thinking that my baby was enjoying my meal with me. During my pregnancy, I learned to truly love and respect my body and have never turned back. Body love and respect can be so simple- this week I practiced body respect by fixing up this delicious Chef Salad with a lot of the goodies from this week’s share. This salad is perfect during pregnancy- jam packed with veggies, proteins, and dressed with healthy fats. Also perfect for postpartum because, of course, those nutrients remain so important, but it is also such a breeze to throw together! And the balance of macronutrients provides good, sustainable energy.


I pulled out all of the lettuce from one of four bags of leafy greens and washed and chopped it up. We have been enjoying our CSA for three years now and I am still astounded by the amounts of produce we get each week!
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Lettuce straight out of the bag, before washing and cutting. So pretty!
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A big bowl of green leafy goodness.
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Then I chopped up some cucumber and cherry tomatoes (didn’t get these from our farm share but once we start getting them, we will get them by the hundreds it seems), shredded some carrots, and added chopped up some peas we got from our farm share-I left them in their pods for some extra crunch. This recipe would work with whatever vegetables you have on hand, the flexibility is another reason I like it so much!
I hardboiled four eggs that also came from our farm share. Local Harvest CSA has several partners so you can add to your share- eggs, coffee, bread, fruits and jams, and local pastured pork, beef, and turkey. We love our farm share eggs! (Fried egg sandwich with a slice of fresh tomato was a constant pregnancy craving!) I boiled these eggs a little longer than normal but 8-minute farm share eggs are always so beautifully yellow.
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Bag of peas straight from the farm.
​For some more protein, I added some turkey and ham and chopped up some bacon. We like our animal proteins in our house but chickpeas or avocado would be delicious alternatives. I also added some Monterey jack and cheddar cheese and some seasoned croutons. (I wanted to make some homemade croutons but I was just loving the quickness and easiness of this recipe too much!)


When I make salads I love to line up all the toppings before mixing just to appreciate the colorful beauty. I made up a quick dressing too using ½ cup of plain Greek yogurt, a tablespoon of apple cider vinegar, a tablespoon of sugar, and generous shakes of paprika and black pepper. Perfectly creamy and zesty.
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So summery and satisfying.
I cannot recommend Local Harvest CSA enough. It is a simple way to fuel your body with fresh foods without wondering where they came from. A weekly farm share made feeding my body and growing baby during pregnancy easy knowing I would always have an abundance of safe, fresh produce accessible. And now in this season of life, I get to share the goodness with my baby earthside! For more information on Local Harvest CSA, visit their website here.
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Emma lives in North Liberty, Iowa with her seven month old daughter, husband, and two pups. She is a Montessori program coordinator at La Montessori Nurtury and a birth and postpartum doula with (Em)powered by Birth Doula Services. 
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    The Doulas of Iowa City blog contains guest posts by Doulas of Iowa City member businesses. We are excited to share with you about pregnancy, birth, and postpartum in Iowa City, Cedar Rapids, and surrounding communities and to help you connect to fabulous local resources.

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