Category: Self Care

11/21/2018 0 Comments

Pregnant Holidays - tips and suggestions

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!

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!

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.

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.

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.

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.

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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10/1/2018 0 Comments

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

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.

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.

Here are just a few takeaways that illustrate what makes Kristin's "conscious caring" significant:

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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7/13/2018 0 Comments

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

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.

Shannon Wilson, LMHC

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.

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.

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.

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.

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

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!

Lettuce straight out of the bag, before washing and cutting. So pretty!

A big bowl of green leafy goodness.

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.

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.

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.

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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Pregnant Holidays - tips and suggestions

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

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

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

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