Kristina Garcia

www.twomomsand.com/

The post My Faja and I: A Postpartum Wrapping Tradition appeared first on Breastfeeding World.

As a childcare provider, there are two times of year that I DREAD. Back to School, and the New Year, because it seems like my home is an endless germ fest of children parading in and out, and as much as you clean, there is no way to stop it.

The only comfort I give myself when my family is all out of commission due to nausea or vomiting, is that is that my kids are building super strong immune systems from growing up in a daycare environment.

So as I sit snuggling in bed with two sleeping and sickly kiddos, I thought I’d share my favorite hacks for beating nausea and vomiting

Some of these work great for morning sickness too!

1. Activated Charcoal
2. Essential Oils
3. Pressure Points
4. Elderberry Syrup
5. Humidifier
6. Ginger, Cinnamon, or Mint
7. Take your Vitamins
8. Probiotics, Kefir, and/or Sauerkraut
9. BRAT diet

1. Activated Charcoal

Activated Charcoal is a type of charcoal that is processed to be more porous. It works by trapping toxins and chemicals in your intestinal system, and because it isn’t processed by the body, it carries those toxins straight out of your system through your bowels. (source) It’s recommended to take 2 every hour for adults. For my kiddos, I find it easiest to smuggle it into my kids by breaking open a capsule in a glass or purple grape juice. (There are some trains of thought that think grape juice helps with the nausea and vomiting associated with stomach bugs. It doesn’t, but it doesn’t mean those grapes aren’t good for you!) The activated charcoal doesn’t have a flavor, but the dark juice hides that “yucky” black color.

I SWEAR by this solution (hence why it’s number 1!) because of how effective I’ve found it to be in my own home, and I recommend it to all of my daycare families. Use it to cut sick time in half or prevent it when you’re exposed to others who are sick.

2. Essential Oils

The Hubs makes fun of me for my “witches brews” and essential oils obsession. It’s true. I love the way they smell, but more than that, I love that I can often treat my family’s ailments holistically and in a safe manner. Because I run a family childcare, I refrain from using Thieves around the kids, so I stick diffusing to KidSafe “Germ Destroyer” from Plant Therapy, but any Child safe anti-germ Blend will do.

Using Essential Oils Safely recommends diffusing or applying the following oils for nausea and vomiting:

(These can also help with heartburn & Indigestion)
Diffusing or properly diluting and rubbing on the tummy the following oils may help.
These oils can also be used in a personal aromatherapy inhaler.
* Ginger
* Spearmint
* Citrus oils (Please check for proper topical max and phototoxicity if using topically.)
* Peppermint (Not safe for children under 6.)
* For indigestion you can also try consuming a spoonful or apple cider vinegar or papaya enzyme.

3. Pressure Points

“Acupressure is an ancient healing art that’s based on the traditional Chinese medicine practice of acupuncture. With acupressure, pressure is applied to specific places on your body. These places are called acupoints. Pressing these points can help release muscle tension and promote blood circulation. Research suggests that it can also relieve many common side effects of chemotherapy.” (Source, Memorial Sloan Kettering Cancer Center)

You can do acupressure yourself by using your fingers to apply pressure various points. Check out this video to help find the points to help reduce your child’s nausea or vomiting.

4. Elderberry Syrup

Because of it’s terrific benefits for building a healthy immune system and helping ward off bugs, Elderberry is a lot easier to find at the local drug store, but you can also make it yourself. I love this recipe from Faith at the Little Herbal:

Elderberries are basically virus zapping magic. Ok, that’s nnot ture. But, even better, its scientifically proven to help prevent and shorten Influenza and viruses.

Based on this randomized control trial, the results said:

Elderberry has been used in folk medicine for centuries to treat influenza, colds and sinusitis, and has been reported to have antiviral activity against influenza and herpes simplex. We investigated the efficacy and safety of oral elderberry syrup for treating influenza A and B infections. Sixty patients (aged 18-54 years) suffering from influenza-like symptoms for 48 h or less were enrolled in this randomized, double-blind, placebo-controlled study during the influenza season of 1999-2000 in Norway. Patients received 15 ml of elderberry or placebo syrup four times a day for 5 days, and recorded their symptoms using a visual analogue scale. Symptoms were relieved on average 4 days earlier and use of rescue medication was significantly less in those receiving elderberry extract compared with placebo. Elderberry extract seems to offer an efficient, safe and cost-effective treatment for influenza. These findings need to be confirmed in a larger study.

So go buy yourself some gummies, or whip your family up some elderberry syrup a la Hershel from the Walking Dead, but no matter what, you can’t argue that Eldberberries are an imperative stable during this awful stomach bug and flu season.

5. Run a Humidifier

If you or your kiddos are having troubles with nausea and vomiting, or particularly if you are fighting cold and sinus issues, chances are you’re fighting off dehydration, too. Help your body out by making sure there’s plenty of humidity in the air, particularly in the dry winter months. The Mayo Clinic recommends keeping your home at a humidity between 30%-50%. It may not help you overcome the viruses floating around, but it will hep your body’s overall comfort level.

6. Ginger, Cinnamon, and Mint

YEEEEARRS ago, Hubs (then fiance), and I worked waiting tables on a cruise ship in Hawaii (pretty amazing, right?). I get serious motion sickness, so I learned fairly quickly tips and tricks to keep the Nausea at bay. Ginger begged off the sushi chef, bitters and ginger ale (make sure it’s the brand made with real ginger) from the bartender, and peppermint tea with a little honey for shift’s end. I kept a packet of big red cinnamon gum in my apron for the nights we went into open sea, and I was made in the shade.

Want to make a tummy bug triple whammy? Make some homemade popsicles for your kids with chamomile tea, grape juice, and activated charcoal.
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Fast forward 5 years to early pregnancy, and my tried and true nausea and vomiting tricks came in handy, and I still use those go to’s for when my kids start to complain about tummy troubles. While they may not be a cure, they’re an excellent holistic treatment to make flue season a little easier. I adore Tazo Zen Green tea with lemongrass and spearmint, and it’s light enough my kids will drink it too. Want to make a tummy bug triple whammy? Make some homemade popsicles for your kids with chamomile tea, grape juice, and activated charcoal.

7. Take your Vitamins

Around this time of year, it’s best to just make chugging vitamins a habit. I’d love to preach and say healthy eating and a balanced diet, but let’s get real, I ate a Christmas cookie for breakfast. So at the minimum, keep your medicine cabinet stocked with Emergen-C. (Again, another Cruise Ship hack to keep me on my feet for 10 hours surrounded by vacationers possible carrying GI, or as we called it, Code Brown.) airborne works well too, but as a WAHM caring for 7 kids at a time, I like the boost from the extra C and B vitamins. Can’t run to the store? Take your pre-natals. If you’re breastfeeding, chances are you should be taking them anyway.

Because let's get real, moms don't get sick days, so we need to make sure we are taking care of ourselves and staying healthy.
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8. Probiotics

Probiotics are bacteria that line your digestive tract and support your body’s ability to absorb nutrients and fight infection. There are actually 10 times more probiotics in your gut than cells in your body! (source)

Right now, your gut (or your child’s) is a disaster. The best thing your can do for it is to help restore the healthy bacteria in your gut. Introducing probiotics, keifer , and sauerkraut to your diet will go a looooong way in that. But probiotics aren’t just good for recovering from a nasuea and vomiting inducing bug, or restoring healthy gut fauna after a round of antibiotics. Probiotics are an important part of a healthy digestive system (after all, 80% of your immune system resides in your gut). So focusing on a healthy gut for you and your child is one of the best things you can do for your immune system.

9. The Brat Diet

Good luck Mama, caring for a sick family is HARD!

Remember, even when if you or your child is struggling with nausea and vomiting, the immunities and gut healing properties in your breastmilk are the absolute best thing you can do for babe. Breastfeeding while sick is it’s own battle. Remember,  you are a warrior. Sending your love and healthy thoughts.

XOXO,

Lauren and the Breastfeeding World Team.

Be sure to join us in our social media accounts and be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our hashtag

#BreastfeedingWorld

Lauren Lewis

Lauren Lewis is no stranger to childcare development, having spent over 10 years as a nanny or family childcare provider. She’s the wife of a travel geek, mother of two vivacious children, and has an amazing talent for trailing lost things behind her a la Hansel and Gretel. Her passion for lifting up women and advocating for children pours out in her work as a Central Indiana Event Coordinator, Writer, and Social Media Relations Director for Breastfeeding World. Her life is full of busy, crazy and LOUD. It is full of love and hope, ups and downs. And coffee, always lots of coffee- but she wouldn’t have it any other way.

www.raisinglaurenslittle.wordpress.com

The post 8 Home Remedies you need to ease nausea & flu symptoms quickly appeared first on Breastfeeding World.

They are cute, cuddly, and look at the world with those wide eyes of wonder. They are happy to just play with their feet and sleep in your arms all day….

Then, soon enough, they turn into toddlers. Also cute. But so much more expensive! Before having my first daughter, I really didn’t think about how much parents can spend on their toddlers.

This time, my husband and I are preparing our family budget for those extra costs. We are budgeting for costs such as private preschool, toddler shoes (so many shoes!!), toddler furniture (slides, bookcases, swing sets!), and extra activities (you know, swim lessons, dance classes, museum memberships..etc). Knowing the expenses ahead, and cutting back on your family budget, will definitely help us financially for both our daughters’ futures. So, here are a few of things we have decided as a family to cut back on in 2017, in order to afford the same lifestyle for both our girls.

1. No more gym memberships.

   Those monthly charges for a gym in your family budget add up. Not to mention, gyms charge you even when you’re on vacation, and they lock you in for a long commitment. These days, there are so many workouts on Youtube that you can do for free from your home. I’ve started doing yoga classes daily from Youtube while my daughter naps, and I love it. My husband has decided on running for his free source of exercise. We found a track right by our house that he loves. We are now noticing the extra cash in our family budget- and feeling just as healthy as when we paid for gym memberships!

2. One vehicle between the two of us.

   I realize this family budget tip may not work for everyone, as many couples have jobs that require both people to work outside the home. But for our family, this has really helped us save. We have one family car that we share. My hours are flexible as a realtor, so I’m able to plan my days around my husband’s normal 9-5 work day. He drops our daughter at school in the morning on his way to the office and I walk to pick her up with the stroller in the afternoon (more free exercise!).

3. Booking vacations with airline miles, not dollars

   We decided this year that we would only do a family vacation if we had enough miles for all three of us to fly for free. Only paying the taxes on flights to Jamaica has saved our family budget a bundle! My husband gets most of his mileage through work trips, but you can also gain miles by simply signing up for a credit card with Delta (you don’t need to use it, just sign up!), and also, many grocery stores participate in mileage programs. The more you shop, the more miles you gain.

4. Downsizing our house.

   This was the biggest game changer when it came to our finances. When we were planning our second pregnancy six months ago, we decided that we would move from our 4 bedroom house to a 3 bedroom house. We cut our monthly mortgage in half by doing this. We decided that our daughters will share a bedroom when they are ready, and we will use the third bedroom as our home office. We thought a lot about this and decided there are so many benefits to our girls sharing a room. For example, they will be used to it when we go on vacation and they have to share. They’ll get used to hearing each other cry, be encouraged to share toys, and hopefully become best friends, in time.

I hope you enjoyed reading my budgeting tips! I’m interested to hear what other families are doing to make ends meet while still living the lifestyle you desire. What are your 2017 family goals?

Be sure to join us in our social media accounts to be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our hashtag

#BreastfeedingWorld

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Emily Anderson

Originally from New Jersey, but moved to Australia when I was 25. While in Australia, I met my husband and we’ve been married two years now. In April 2015, we had our first child, Hannah. Since having Hannah, I have taken a break from working in real estate and moved to Atlanta, Georgia with our little family. I am learning daily about being a mom and enjoying every minute of bonding with my daughter. I’m excited to share my experiences with other moms who are interested in learning about breastfeeding and other fun mommy stuff!

pramsandlattes.com

The post 4 Ways to Conquer your Family Budget for your Second Baby appeared first on Breastfeeding World.

So, I’ve compiled a list of resolutions that I’m taking into the new year…and they’re all about my mothering skills. Hey, it’s been rough with a new baby at home and a toddler who likes to scream at me! After I’ve laid down to bed at night, I have time to go over my day in my head and decide if that’s how it should’ve gone.

This also means, you get a sneak peek into my life as mom. Oh boy.

My New Year’s, Mom Resolutions

1. I’m going to be more patient.

I’m not going to throw the book after my son hands it to me to read to him for the 7th time in a row. I should be grateful that he wants to spend time with me. We get cuddles and it’s a wonderful way for me to teach him that isn’t forced. He wants to learn!

2. I’ll let the dishes wait.

I feel like I talk about the dishes- a lot. Well, we go through a lot of them in my house. I need to learn to not be so crazy about cleaning them. Yes, they need to be washed…but my children are more important! If anyone comes over, and my house is a mess, they should understand. If not… Toodles!

3. I’ll take them out more.

This resolution terrifies me. The other day I left the house with both of them by myself, for the first time. I thought I was going to have an anxiety attack. Every few minutes I braced myself, waiting for the moment to strike when my son leaps out of the cart, screaming. After which  people would stare and judge me, while thinking about “what horrible mother” I am. It never happened. But he did get upset, my daughter had to nurse, it was naptime, and I was hungry. I survived. I think next time we go out,  I’ll take them to the park, or go on a long walk. I don’t think we’re quite ready to tackle actual responsibilities like grocery shopping.

4. I’ll stop being anxious.

This isn’t necessarily a resolution for mothering- but more for myself. I want to keep my sanity, to be a better mother. For example, going back to what I talked about in number 3; It doesn’t matter what anyone thinks of me when I am out with my kids. If they really think I’m a horrible mom, then that’s fine. You should see how amazing I am at 7am when I’d been up all night and still haven’t had my coffee! We all have our moments and I just need to learn to be okay with that!

5. I will take more time for myself.

This is a big one. I workout all the time…ALL the time. When I had my first, that changed for awhile, until I figured out a way to workout with him. After that, all became right in my world again, fitness wise. But since having my daughter, it’s been SO hard to work out at much as I normally would. The thing is- for a few weeks, I have let myself be okay with sitting around and not doing much. Fitness is a passion of mine and it makes me very happy. It keeps me SANE. There are things we can do as mothers which help us be better mothers.

Sometimes that thing is as simple as taking an hour to go to the gym. Or instead, hang out in the garage and get in a lift session. For me, it’s so therapeutic- and if I am having a bad day, it will help me blow off some steam. In turn, I am a much calmer parent and much more patient with my kids.

Come on, I am not the only one that needs to be more calm!

These are my five main motherhood resolutions which will help me and my children have a smoother transition into the new year!  Are there any parenting new year’s resolutions that you can come up with?

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Abigail Dougherty

A 27 year old from Wisconsin but currently stationed in California with a happy marriage and two rainbow babies. Abigail is currently in the Navy and is also a certified personal trainer. I am a kinesiology major who plans to use her knowledge to help her do more in the fitness industry. She’s a breastfeeding, cloth diapering, essential oil using, gym freak, babywearing, kind of mom. Abigail loves empowering and encouraging women to be who they are and to take pride in that.

The post My New Year’s Mama Resolutions appeared first on Breastfeeding World.

A common theme in all of my posts is Love, Gratitude and Respect for your body.  When it comes to working out after baby is born, focus on gaining strength and reawakening energy, instead of losing inches.  I’d like for you to let go of the idea of “bouncing back” to your pre-baby shape.  I don’t know of any woman who’s body is the same as it was before baby. *guess what* It’s not supposed to be!  You’ve transformed in the most beautiful way.  The idea that our bodies are supposed to be the same after we’ve been through the most life changing experience is not realistic.  So, beautiful momma, be kind to yourself and lets find more love, acceptance and gratitude for our bodies and what they’ve created!

Let go of the idea of “bouncing back” to your pre-baby shape!

As you get back to boosting your energy and mood, consider incorporating cardio and strength training.  Cardiovascular exercise is not just great for your heart, it increases your metabolism, and provides that boost of exercise induced endorphins.  These “feel good” hormones can help combat symptoms of depression which are very common after birth.  Strength training helps support your body as baby grows and becomes heavy to carry around all… day… long… It can also improve your balance and coordination.  You’ll be grateful for this as you discover the juggling act that is motherhood.

The intention and goal behind our workouts in this new season of our lives is Love.  So, first and foremost, explore what fitness programs or types of exercise you actually enjoy! <– Hello!  You should look forward to working out, not dread it. You CAN love your workout, I promise.

Here are a few of my Post-Baby Fitness tips to discover this love of fitness and overall wellness…

• Grab a buddy. This is a key ingredient in staying committed to any sort of regularity with your fitness and wellness goals.  Coordinating your workout with your fitness buddy holds you both accountable.  Plus, catching up with your bud always makes life better.  Maybe you and your friend schedule a day every week or every other week to cook together or share a new healthy recipe.  Having this person to check in with on a regular basis will dramatically increase your chances for success.  We’re in this together!
• Love your body, love your workout.  Here’s a thought, may I suggest you don’t run if you absolutely dread it.  Don’t force yourself to take that spin class if the thought of climbing on that bike stresses you out.  If you feel you need a little more happiness in your fitness routine, do not return to that instructor’s class who screams “encouragement” while putting your body down in a backhanded way.  You deserve way better than that, gorgeous.  Test out different classes, gyms, indoor/outdoor programs, mom’s fitness clubs, online programs.  There are plenty of options, find what works for you and you’ll look forward to working out!

• Walk it out. Simple.  It’s lovely to get outdoors and take baby for a walk in the stroller.  If you live up north, like me, it’s chilly or downright freezing right now.  You may still be able to do this if the temps haven’t dropped too much.  Bundle baby up in that cute knit hat you got as a shower gift and cozy up with a snuggly blanket, maybe throw on your YakTrax. (Northerners, these treads that attach to your shoes or boots are a must for outdoor workouts in the winter, or just safely walking on snow and ice.)  One of my favorite ways to walk with baby when it gets cooler outside is to wear them.  Whether you use a wrap like the Moby or a carrier like the Ergo (with newborn insert,)  Call your girlfriend, get outdoors and walk.  Breathing in fresh air does WONDERS for a new mom.

• Schedule it in.  We book everything else in our lives, do you incorporate fitness into your weekly planner?  If you make that date with your fitness buddy (or yourself,) you’re more likely to stay on track.  Make this a priority as much as those doctor appointments, business meetings, play dates, and pedicures.  You can do it!
• Register for a race.  There are races of all levels of difficulty.  From a 5K run/walk, 10 or 30 mile bike race or a swim event in your area, you can certainly find a fun and healthy challenge.  When you register for a race, you’ve committed in a different way towards your post baby fitness goal.  That race date on the calendar, plus the added registration fee both hold you accountable, along with your fitness buddy.  So, sign up!  I can guarantee you will not regret crossing that finish line!
• Power to the sticky note.  Instead of hanging a picture of a celebrity in a bikini (photoshopped) or a picture of yourself from college or your wedding day, how about writing something inspirational on a sticky note that you’ll see each day.  A little note that says, “I am strong.”  “I am beautiful.” or the date of the race you’ve registered for.  Keep your head in a positive, healthy, inspiring place, versus the critical and hurtful commentary that too often plays.  We each do it, but we can change these patterns within ourselves.  Remember, begin with love.  And write it on a sticky note. *wink*

Still nursing?  Check out my tips for Postpartum Exercise and Breastfeeding here.

I hope you soon find a balance that works for you.  Remember to begin slowly and cut yourself some slack when you need extra rest, a day (or week) off.  With regular commitment, you’ll begin feeling your energy returning and mood boosting.  Starting is the hardest part, so keep moving, mommas.  You’re on the right track!

We would love to hear about your fitness goals for this year! Please comment below to stay accountable!

Be sure to join us in our social media accounts to be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our HT #BreastfeedingWorld 

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Amy Griffith

Amy Griffith: 200-RYT, CPYT, Prenatal yoga and fitness expert and mom of 2. Amy inspires and empowers women to live a healthy lifestyle before, during and after pregnancy. She shares her knowledge of exercise and passion for wellness with others through her website and social media. Amy is a proud breastfeeding momma. She is thrilled to share her perspective on balancing breastfeeding and post-baby fitness with Breastfeeding World!

www.ExercisingBalance.com

The post Post Baby Fitness: Begin with Love appeared first on Breastfeeding World.

With all the delicious dishes that we share together comes some not so great things too. I’m talking about extra calories, food comas, and even hangovers if your family celebrates with lots of wine like mine does! These three things are not so fabulous.

So, I am bringing to you a few Thanksgiving feast health tips you may want to do with your family this weekend to avoid the above three health enemies.

1. Start each day with a tall glass of lemon water. This small step makes all the difference. A 16 ounce glass of water with half a fresh lemon squeezed in each morning will help boost your metabolism and flush out any toxins from your system. This is great before and after drinking alcohol. Of course, it’s good to continue drinking water throughout the day, too. When drinking alcohol or soda at parties and holiday events where drinks are in abundance, many nutritionists recommend rotating water in between each alcoholic and/or sugary drink. This way you know you are keeping your body hydrated.
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3. Get outside for a long walk with friends and family. It may be brisk outside, but bundle up and take a minimum 20 – 30 minute walk each day after your main meal. If you have your baby or your pet dog with you, even better! Walking not only burns calories, but aids with digestion as well which will help get rid of that “food coma” feeling.                                        
4. Skip the Desserts (when possible). On Thanksgiving itself, of course treat yourself. It’s a time for celebrating with pumpkin pie and ice cream. However, try to avoid seconds and leftovers when it comes to desserts the rest of the week. I used to always be tempted to wake up the morning after Thanksgiving and have leftover pie for breakfast. This is not a healthy choice, obviously! Not only are these desserts full of extra calories, but having them before bedtime can make it very difficult to fall asleep. If you’re feeling restless in bed on Thanksgiving night, it could be due to those sugary desserts, so definitely think twice about over indulging!                                                                                                                                   

Hope everyone stays happy and healthy this holiday season! Lots of love, Emily and Baby Hannah xoxo

Can’t wait to fill her belly up on her first Thanksgiving! Gobble gobble gobble!

**Thanks to FitnessForMommies.net and GoodMenProject.com for the photos on this post.**

Do you have any other healthy tips you’d like to share with us? Drop us a comment below! We would love to hear from you! 

Be sure to join us in our social media accounts to be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our HT #BreastfeedingWorld 

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Emily Anderson

Originally from New Jersey, but moved to Australia when I was 25. While in Australia, I met my husband and we’ve been married two years now. In April 2015, we had our first child, Hannah. Since having Hannah, I have taken a break from working in real estate and moved to Atlanta, Georgia with our little family. I am learning daily about being a mom and enjoying every minute of bonding with my daughter. I’m excited to share my experiences with other moms who are interested in learning about breastfeeding and other fun mommy stuff!

pramsandlattes.com

The post Post Thanksgiving Feast Health Tips appeared first on Breastfeeding World.

Once Hannah learned to sit up, we moved up to Level 2 Play & Learn. Now, the real fun has begun! Not only does Hannah get her exercise, but I do as well. Going to Gymboree saves me going to my own gym that day because we do quite a bit of cardio and lifting throughout the 45 minute class. Below I’ve outlined a few of the moves and games we do each class, so you can see what I mean!

1. Airplane Rides:
   

   Photo courtesy of babble.com

   Place baby on your shins while holding your baby either by their waist, armpits, or hands depending on their stability. Then, gently move your legs up and down and side to side while keeping your abdominal muscles tight. This is an ab workout for you and baby at the same time!

2. Freeze Dance:
   

   Photo courtesy of LAparent.com

   This is a great activity for mom, baby, and older siblings. We dance around to music and freeze when the music pauses. It may seem silly dancing around on your own, but when you have a class full of other moms, dads, nannies, and babies there with you, it’s a lot more fun!

3. Baby Soccer Time:
   

   Photo courtesy of FloridaToday.com

   Baby Soccer Time has got to be one of the cutest things I’ve ever seen. Parents hold their baby by the armpits and swing baby back and forth to kick the beach balls. It’s a nice arm workout and the babies love learning to kick!

To finish off the class, everyone scoops up their baby and forms a “Gymbo-Train”. We march around the circle and say good-bye with three big “Hip-hip hoorays!” and lift our babies up high to the center of the circle all together. To find out where your local Gymboree is, simply click here!

Hannah sure is one happy baby after a day at Gymboree with Mommy!

We love to hear from you! What is your favorite activity with your little one?

Be sure to join us in our social media accounts to be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our HT #BreastfeedingWorld 

–

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Emily Anderson

Originally from New Jersey, but moved to Australia when I was 25. While in Australia, I met my husband and we’ve been married two years now. In April 2015, we had our first child, Hannah. Since having Hannah, I have taken a break from working in real estate and moved to Atlanta, Georgia with our little family. I am learning daily about being a mom and enjoying every minute of bonding with my daughter. I’m excited to share my experiences with other moms who are interested in learning about breastfeeding and other fun mommy stuff!

pramsandlattes.com

The post Mommy and Me Fitness at Gymboree appeared first on Breastfeeding World.

All of that love directed at your little baby is incredible, important and instrumental in their development, not to mention your emotional health.  It is also straining and taxing on your neck, arms, shoulders and back.  Whew!  I did not realize how strained my neck and upper back would be from holding, nursing and staring at my baby –> all day <–   I couldn’t take my eyes off my son as he nursed in those first few weeks.  I couldn’t believe we were doing it, we were breastfeeding and it was beautiful.

What saved my overworked muscles was my favorite self care tip. Yoga

It only takes a few minutes of your time to mindfully stretch, breathe and relieve a bit of stress physically and emotionally as you care for your newborn 24/7.  Or maybe it’s only been 24/3 for you   Welcome to motherhood!!  Let’s stretch!

One of the biggest tips I share with all of my students, pregnant or not, is the importance of maintaining good posture.  As we become fatigued, it is very easy to slouch and round forward in the spine.  This puts added strain on our bodies, primarily the neck and back.  I don’t know of a new mom that isn’t elated, but also fatigued.

I recommend all mommies begin to notice their posture.  It’s ok, you’re not going to have fantastic posture all the time. I’d often recognize my rounded shoulders and give myself the gentle reminder to sit a little taller and bring my shoulders back.

So, initially, one of the best tips I can share with you is that you develop good posture.  It will save your neck and back.  As baby grows and gains weight, you’ll develop the proper strength to hold your chunky monkey as well.

As you work on your posture, try these mommy stretches, you’ll be glad you did…

Mommy Stretches: Neck release

• Sit tall, whether cross legged on the floor, or sitting in a chair.
• Drop your right ear towards your right shoulder.  Bring your right hand to the head to deepen the stretch. Close your eyes and take a few breaths.
• For a variation, angle your chin towards your chest, keeping your hand on your head, deepening the stretch.
• Hold for a few slow and steady breaths.
• Release, then repeat on the other side.
• Drop chin towards your chest and let your head hang heavy.  Remain aware of your posture in the mid and lower spine.
• As your head drops forward, let it sway slowly side to side.  This can be a very small movement depending on where you have tension in the neck.
• Move very mindfully through these neck stretches.  Breathe with intention.

Mommy Stretches: Forward fold with shoulder stretch

• Stand with your feet at hip distance.
• Interlace your fingers behind your back.  If this is not comfortable in the shoulders, you can grasp a towel between your hands.
• With a slight bend in your knees, hinge forward at the hips, letting your upper body move into a forward fold stretch.
• Your arms can float up and away from the low back if this is comfortable in shoulders.
• Hold this stretch for as long as you’d like.  5 steady breaths is a good foundation.
• When ready, release the hands and slowly bring your body up to standing.
• This is a lovely stretch to release your pectoral muscles and shoulders that become tired from holding baby cakes nonstop

Mommy Stretches: Child’s Pose

• Begin in a table top pose / hands and knees on the ground.
• You may choose to place a blanket under you knees for extra padding and comfort.
• Open your knees so that they are wider than your hips
• Bring your toes to touch behind you, then carefully sink you hips back to your heels.
• Walk your hands forward and allow your head to either rest on the floor, or stack your palms or fists and let your forehead relax onto your hands.  Basically, you should have your forehead resting on some support. This allows your neck to stretch and release.
• Close your eyes and take 5 or more deep breaths.  See if you can breathe into the low back and back of the rib cage.
• This was one of my favorite stretches post baby.  It relieved strain in my low back and felt wonderful in my body.  I hope you enjoy it as well.
• Do this while baby is laying on a blanket in front of you.  It’s super sweet.
• * If child’s pose bothers your knees or hips, please do not take this stretch.  No need to add any unwanted pressure to these joints. *

You will quickly discover how amazing yet demanding motherhood is.  I encourage you to remember to take care of you, beautiful mommy.  You’re going to “give” a whole lot.  Make sure you also receive some yummy self care practices.  Don’t forget to book a massage and keep up with your chiropractic appointments.  All of these therapies were a key part of my postpartum life.

Sending you love, peace and relaxation.  You’re amazing!

Be sure to join us in our social media accounts to be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our HT #BreastfeedingWorld 

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Amy Griffith

Amy Griffith: 200-RYT, CPYT, Prenatal yoga and fitness expert and mom of 2. Amy inspires and empowers women to live a healthy lifestyle before, during and after pregnancy. She shares her knowledge of exercise and passion for wellness with others through her website and social media. Amy is a proud breastfeeding momma. She is thrilled to share her perspective on balancing breastfeeding and post-baby fitness with Breastfeeding World!

www.ExercisingBalance.com

The post Self Care: New mommy stretches appeared first on Breastfeeding World.

Image courtesy of Babycenter.com

I did not know until starting therapy a few months ago, that I also have P.T.S.D. and Bipolar Disorder, which acted as a stimulant of sorts for my Postpartum Depression and Anxiety. I have had to find alternative ways to rewire my brain because I know I need to get better, but I don’t want my daughter getting medication through my breastmilk. There are antidepressants and anti-anxiety medications that are deemed safe while breastfeeding*, but it is a personal choice for me. Ultimately what I have found to work is doing yoga, going to therapy, writing, and painting. I think it is a great mixture because it covers all of the bases mentally, spiritually, and physically. Writing and painting happen to be something that fulfill me and make me happy; If you are seeking similar treatment but don’t enjoy either of these things, that is ok! Making time for anything that brings you joy will suffice. The point is to quiet your mind and feel like yourself again.

I started painting in high school, but stopped when I got pregnant because of the chemicals involved. Finally when I reached 12 months postpartum, I felt seriously inspired to start painting again and I decided to try watercolor instead of my usual acrylic oils, because it is less dangerous to use around my baby. I have been painting again for a few months and it has amazingly turned into a way for me to work from home, while also fulfilling my need to create.

One of my Mermaids in progress. You can find more on instagram @mermamame

Around the time I started painting again, I began going to therapy as well. It took 3 months to finally go to an appointment without my daughter, but I am slowly gaining more courage and realizing that the sessions are more productive when I’m not distracted by my active toddler. Finally being able to leave home for an hour without her is proof of the progress I have made and it has been a good reminder for me that she will be ok even if I am not around. She has a great time with her dad and usually doesn’t even notice that I am gone! Talk about a reality-check.

Yoga is my latest endeavour and I can say that it is the perfect treatment for anxiety and depression! The practice, with ancient roots in India, aims to quiet the mind, and build strength both mentally, physically, and spiritually. Finding balance and peace from within, breathing out toxins and stress, it relaxes and restores the mind, making healing possible. I have gone four times so far and already I feel stronger. Whenever I start feeling sad or angry, I know it’s time to grab my mat and hit the studio. The practice of yoga itself helps to calm my fears and feel strength from within, easing the anxiety of being away from my daughter.

Image courtesy of Spiritvoyage.com

When we exercise it releases feel good endorphins that help to correct the chemical imbalance that causes depression. Yoga is especially helpful for depression and anxiety because of the focus on deep breathing, clearing the mind, reaching within, and strengthening the body and mind. Yoga also builds important core strength and restores balance, which is especially important after having a baby because of the changes our bodies have gone through.

I am very fortunate that I have been able to see improvements with natural treatment, although I know it will be a long road. I still have setbacks and bad days, but knowing that what I am dealing with is a true mental illness makes it easier to understand and cope with. I am smiling more, loving harder, and feeling more hope than I have in a long time.

My family on a recent outing to the Pumpkin Patch!

Whatever course of alternative treatment you choose, try to be aware of whether or not you see improvements after a couple of months. Remember that there is no one-size-fits-all for motherhood, and the same certainly applies to Postpartum Depression and Anxiety. For some people, alternative treatment will not be enough, but can aid greatly in healing when paired with medication.  Know your limits, and know that you are not alone. 

Image courtesy of BotanicalBuddha.com

There is hope for us all and we will see the light again. Know your limits, reach within and begin to heal. You are not alone; we are in this together.

Be sure to join us in our social media accounts to be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our HT #BreastfeedingWorld 

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*To inquire on whether a medication is safe while breastfeeding, please speak to your doctor, pharmacist, or  read here for more information. If you are having thoughts of hurting yourself or your child, please seek help immediately as you may be suffering from a more serious form of PPD known as Postpartum Psychosis.

Lissa James

Hi! I’m Lissa James, currently living and loving in Seattle, Wa. I blog mainly about my experience breastfeeding, as well as attachment parenting, and postpartum anxiety and depression. I hope to encourage and empower other women through my writing. I am a Potterhead/The X-Files junkie, and I love to read and paint. I am currently writing and illustrating a children’s book about breastfeeding! Find me on instagram @bumblebeelullabies and find my mama mermaid art @mermamame!

bumblebeelullabies.wordpress.com/

The post Holistic Treatment for Postpartum Depression and Anxiety appeared first on Breastfeeding World.

What I’d like you to remember, first and foremost, is that you grew a baby, birthed a baby and are now feeding baby with your body.  Whoa, momma, that’s AMAZING stuff!  Totally, flippin’ amazing.  Please value your phenomenal body and the work it has done for the past year…  Be kind to yourself.  I think that’s worth repeating.  Be Kind To Yourself.  (*hugs from me*)

You might have heard through the grapevine that exercising can diminish your milk supply.  There are not enough studies to prove that milk supply actually drops during regular or strenuous exercise.  I recommend mom’s ease back into their exercise routine with confidence and awareness.  You  might not notice a decline in your supply at all.  In fact, some women have reported an increase in supply.  Every body is different.  There are more reasons to exercise than to abstain from it.

Exercise reduces stress levels and boosts endorphins that can combat symptoms of depression.  It is good for your digestive and cardiovascular systems, bone density and brain health.  Exercise improves your overall mood, enhancing your connection to baby.  There are so many reasons to get your blood flowing and lungs pumping!

In the beginning you’ll start out very gently with walking, yoga, an easy run or modified fitness class at the gym.  Listen to your body.  Just as you did in pregnancy and birth, your body will tell you when you’ve done too much.   If you notice spotting or cramping, it would be best to let your body continue to heal for a few more weeks.  Your joints are also still susceptible to injury since the hormone relaxin is flowing through your body up to 6 months after birth.  Honor your body and give yourself time to get back on track.

If you notice when you return after working out, baby doesn’t prefer the taste of your sweat and isn’t keen to latch, try rinsing off with a washcloth.  I must say, I’ve nursed my baby after running races and teaching hot power yoga and both kiddos have latched with no problem.  I always think how weird that must be for them to taste the sweat on my body, but as long as they’re nursing, they do not care in the least!

Maybe you’ve already eased back into working out and you’re ready to take it to the next level.  Go for it!  You’ll never know how your body will react until you try.  I trained for and ran my first half marathon while nursing my son.  I ran the race when he was 8 months, our breastfeeding relationship was still very active.  *Side note* tape your breastpads in so they don’t move around during a race!  I may have leaked a little by the end of the race, hahaha!

Since I was a new mom and had not breastfed before, I was a slightly concerned about my supply. In the end, we had no issues.  I made sure to increase my water intake.  I also had lots of healthy snacks on hand to fuel my body.  Those suggestions seem pretty simple and straight forward, but when it comes down to it, isn’t that one of your best ways to live a healthy lifestyle?  Lots of water, whole foods and exercise, the perfect trio!

To make things a little easier, here are some simple tips to remember

Postpartum Exercise and Breastfeeding Checklist:

• Nurse baby before working out
• Hydrate
• Wear a supportive sports bra. (My favorite?  Lululemon’s Ta-ta Tamer!)
• Have fun!  You should enjoy your workout, do something that makes you happy
• Hydrate again
• Eat well
• Enjoy those exercise induced endorphins and nurse that baby again.

So, beautiful mommy, get back to working out.  Don’t fret about possible challenges until you actually face them.  You and baby might continue your breastfeeding relationship without any bumps in the road!  Since running my first half marathon while nursing my son, I was able to do that again with my daughter when she was around the same age.  We’re still nursing strong at 21 months.  I’m grateful for what my body can do and continue to be amazed at each new challenge met.

Starting is the hardest part.  You’ve got this!

We would love to hear from you! What has been your experience with Postpartum Exercise and Breastfeeding?

Be sure to join us in our social media accounts to be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our HT #BreastfeedingWorld 

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Amy Griffith

Amy Griffith: 200-RYT, CPYT, Prenatal yoga and fitness expert and mom of 2. Amy inspires and empowers women to live a healthy lifestyle before, during and after pregnancy. She shares her knowledge of exercise and passion for wellness with others through her website and social media. Amy is a proud breastfeeding momma. She is thrilled to share her perspective on balancing breastfeeding and post-baby fitness with Breastfeeding World!

www.ExercisingBalance.com

The post Postpartum Exercise and Breastfeeding appeared first on Breastfeeding World.

Before I get into my post about fitness this week, I want to wish everyone a Happy International Babywearing Week (October 4th – 10th)! I love this babywearing selfie I took of Hannah and me when she was just a couple weeks old. She just loved to be carried around when she was tiny. It was when she took her best naps!

Anyway, I must apologize for missing a week of blogging; we were in Boston on a family trip and then had some technical difficulties and well, Baby Hannah and I are back now!

So, this week I am writing about:

Post Pregnancy Fitness I wish I had done to prepare for being a Mom….

Throughout my pregnancy, I maintained what I thought would be a very healthy fitness routine to prepare to give birth for the first time. I read all about what you can and can’t do in the first, second, and third trimester. For the most part, this included a lot of swimming, walking, and yoga. These three activities were wonderful leading up to my labor. Swimming in the pool and ocean felt great as I felt so lightweight in the water. Walking was excellent for my circulation and a little bit of cardio while going uphill. Yoga was also fantastic with all those hip opening poses. However, I didn’t think once about how I could prepare my body for after the birth.

I truly had no idea how physically exhausting being a mom is. My daughter is now five and a half months old and by the end of each day I practically feel like I’ve done a Cross Fit workout. My back and shoulders are sore from lifting not only my little Hannah, but also lifting the stroller or carseat in and out of the car a couple times a day. My knees are tender from crawling around on the floor all day while we play. My legs are beat from carrying her up and down the stairs or picking up toys, bottles, laundry, and pacifiers while having her on my hip. It all adds up to become one major Mom workout by the time bedtime rolls around and I place Hannah in her crib for the final time.

I find myself thinking all the time now, why didn’t I prepare more for this before I had a baby? I was so concentrated on preparing for the birth that I didn’t look past the birth to what it would be like on my body afterwards. So, I have vowed that with my next baby, I will be more prepared by adding a few extra steps to my exercise routine. I have outlined three simple moves I wish I had done more of below.

• SQUATS – When I have my baby girl in my arms and I have to pick up anything off the floor, I can’t simply bend over and grab whatever it is, especially if I’m wearing her in a sling or a Moby wrap. Squatting has become something I do all the time that I wish I had done more throughout my pregnancy.
• STAIRS – If I had known how many times I would be running up and down the stairs to fetch things I left up in the nursery and bringing them down to the playroom, I would have done a lot more stairs. Stairs and step workouts also strengthen the muscles around the knees which would help a lot since I am always crawling around on my knees after Hannah now!
• ARM CIRCLES – These are great for building shoulder strength. Small 3-inch arm circles with your arms stretched outwards at shoulder height with lightweights in your hands get your muscles warmed up nicely. Your blood starts flowing and prepares your joints for lifting those heavy baby car seats, strollers, jumpers, and other fun stuff you buy!

Even though I didn’t do any of these exercises while I was pregnant, I am doing them now and it is helping me get stronger and to feel more mobile. The importance of Mobility is something I will write more about in the future.

I try to include Hannah as much as possible while I work out, too– she makes a great 15 pound weight! So, whether you’re doing these with or without your baby belly, I hope they help you prepare for “mom life”, which as we all know is the hardest, most fun job of all!

We would love to hear from you… What post pregnancy fitness routine did you wish you could have done to prepare you for life as a new momma?

Be sure to join us in our social media accounts to be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our HT #BreastfeedingWorld 

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Emily Anderson

Originally from New Jersey, but moved to Australia when I was 25. While in Australia, I met my husband and we’ve been married two years now. In April 2015, we had our first child, Hannah. Since having Hannah, I have taken a break from working in real estate and moved to Atlanta, Georgia with our little family. I am learning daily about being a mom and enjoying every minute of bonding with my daughter. I’m excited to share my experiences with other moms who are interested in learning about breastfeeding and other fun mommy stuff!

pramsandlattes.com

The post Post Pregnancy Fitness: Preparing for Life with Baby appeared first on Breastfeeding World.