Preventing & Treating Recurrent Plugged Ducts

March 10, 2013 by 2 Comments

I had a heck of a time with recurrent plugged ducts and I’m not alone. Through extensive research as a new mama and again as a lactation educator, in addition to experimenting with different approaches, I finally figured out a multi-pronged plan of attack to prevent and treat these little (or not so little) buggers.

Mayo

  • Proper latch. An improper latch is the culprit for most breastfeeding issues and can result in insufficient emptying of the breast, which in turn contributes to plugged ducts. This is a great video for learning how to get your baby to properly and effectively ‘latch on.’
  • Frequent & thorough emptying of the breasts. The longer milk sits in the breast, the thicker it becomes, making it more likely to cause a plugged duct. Don’t wait too long in between feeds and/or expressing milk (every 1-2 hours with a plug present) and be sure the breast is properly drained. If you have a distracted baby like mine, consider hand expressing or pumping. I also found pumping and/or hand expressing (while using compression and massaging toward the nipple) after each feed to be effective in getting the milk out.
  • Breastfeeding & Varying Positions. Start each feed on the side with the plug (when baby’s suck is the strongest) and aim baby’s chin in the direction of the plug. For example, if the plugged duct is in the bottom outside area of the breast (8 o’clock), then feeding the baby in the football or clutch position will be most effective. It’s also a good idea to change breastfeeding positions each time you feed so the different milk ducts can each flow and drain. This sounds silly, but many women have been able to release a plug by using gravity: lay baby down on the bed and hover over her on all fours (yes, like a dog) and offer her the affected dangling breast. Note: Be sure not to neglect the unaffected breast – you want to make sure it’s also being thoroughly drained to avoid a potential issue.
  • Apply heat. You can do this with a heating pad, hot water bottle, rice sock or basin of hot water. Use caution not to burn your skin by using too much heat for too long. I found moist heat to be most effective particularly before a feed or expressing milk. Take frequent hot showers (as hot as you can tolerate) or soak in a hot bath while firmly massaging the plug towards the nipple and hand expressing the milk out.
  • Milk blister or bleb. Sometimes, but not always, a plugged duct is associated with a “bleb” or milk blister on the end of the nipple where the nipple pore is. It is usually painful and commonly due to a poor latch. A lactation professional can help open the blister with a sterile needle. She will gently puncture the top or side of the blister and squeeze just behind the blister to see if the plugged up milk will come out. This might result in the duct unblocking. Putting the baby to the breast after puncturing the bleb may also result in the baby unblocking the duct. She will also recommend an ointment to be applied to the nipple after each feed for a week or so to prevent infection and reduce the risk of the bleb or blister returning.
  • Pressure Massage. This method of massage from Dr. Sears works by applying pressure to the edge of the lumpy area closest to your chest wall with the heel of your hand to the point just before it becomes too painful. Hold the pressure at that level until the pain eases off. Then increase the pressure again, (without moving your hand) and hold it until the pain eases. Continue to gradually increase pressure at that same site until you are pressing as hard as you can. Then pick your hand up, move it down toward your nipple about a half inch, and repeat the pressure massage in this area. Continue moving your hand a half inch and repeating the massage until you get all the way down to the nipple. You may see the dried milk come out from an opening in your nipple. Even if the plug doesn’t actually come out, you will at least have dislodged it and moved it toward the nipple so that when baby goes to the breast and sucks, he will remove it with his suction.
  • Rest, De-Stress  and “Babymoon.” It’s not always easy to get rest with a baby. Get help with chores and errands or just let them be- this is not the time to fuss over the dishes. If you work outside the home, take the day off. Take baby to bed with you (babymoon) and breastfeed there. Stress can also contribute to plugged ducts so as difficult as it may be, try to “keep calm and carry on.”

keepcalm

  • Holistic & Homeopathic Approaches. B-complex vitamins, vitamin C, evening primrose oil, thyme, probiotics and consuming 3-4 raw garlic cloves (try taking with orange juice) have been known to help plugged ducts. Also, try eating wholesome, nutritious foods, reduce your intake of saturated fats and drink water to thirst or about 64 oz. daily. Soy Lecithin has helped some mothers prevent plugged ducts. It as been suggested that it decreases the viscosity or “stickiness” of the milk by increasing the percentage of polyunsaturated fatty acids in the milk. I like Health Alliance Non-GMO Lecithin Powder. The dose is 1200 mg, 3-4 times a day. Chinese medicine typically views plugged ducts as an accumulation of toxic heat. Acupuncture can help clear the heat and toxicity while treating any underlying imbalance that may be causing or contributing to the condition. This homeopathic protocol has been effective. First, take 3 pellets of Hepar Sulphur 30C. Three hours later, take 3 pellets of Phytolacca Decandra. Repeat.
  • Pain Relief. Ibuprofen is the preferred anti-inflammatory pain medication for breastfeeding women and will help reduce swelling. I was stubborn about this one at first but I quickly learned that it really helps and gives you the relief you need to get a good milk letdown which is essential for good milk transfer and thorough emptying of the breast.
  • Ultrasound therapy. Most plugged ducts will be go away with these measures within 48 hours. For really stubborn plugs, therapeutic ultrasound treatments are painless and have been proven effective. Most physiotherapy or sports medicine clinics can do this for you. However, few are aware of using ultrasound to treat plugged ducts so you may want to call around to find someone who is experienced. If you live in the Los Angeles area, please contact me for a referral. Each treatment should last for about five continuous minutes on the affected area. If two consecutive treatments (for two days) don’t work, then it should be evaluated by a specialist. One of my “plugged ducts” actually turned out to be a lactating adenoma. At home, you can try using the flat end of an electric toothbrush or Clairisonic face brush to give yourself a mini “ultrasonic” treatment for less stubborn or smaller plugs.
  • Sneaky Offenders. Be mindful of the below ways which can obstruct the flow of milk through the ducts, thus causing a plug:
    1. Seatbelt Straps. Be aware of how your seatbelt fits across your chest and adjust it as needed to alleviate pressure on the breast itself.  Many vehicles have adjustable heights, but if yours does not you may want to use a folded washcloth or cloth diaper to place underneath where a belt presses against your breast to redistribute the pressure.
    2. Purses. Same as above.
    3. Bras. Wear a comfortable, loose fitting nursing bra without underwire. At home or out, consider “free-boobing” it ;)
    4. Sleeping Positions. A sleeping position that puts pressure on your breasts is likely to contribute to plugged ducts. If you are a tummy sleeper, try sleeping on your side with a pillow between your knees. I experienced my first plugged duct after a massage while laying on my stomach and have requested pre-natal massages in the side-lying position ever since.
  • Introspection. Louse Hay published a book called Heal Your Body which describes “the mental causes for physical illness and the metaphysical way to overcome them.” It contains physical maladies plus the way to look at that condition spiritually. It also contains the positive affirmation you can meditate upon to help you work toward healing. The section on breast problems including cysts, lumps, soreness, plugged ducts and mastitis states: “A refusal to nourish the self. Putting everyone else first. Overmothering. Overprotection. Overbearing attitudes.” The positive affirmation associated with breast lumps and cysts reads: “I am important. I count. I now care for and nourish myself with love and with joy. I allow others the freedom to be who they are. We are all safe and free.”
  • Support. Plugged ducts are no picnic. I would be lying if I said I didn’t want to give up when in the throes of a plugged duct attack. Get friends and family to help with chores and errands, have a good cry, enlist your partner to give you a good foot massage and find a local breastfeeding support group such as La Leche League. I am always here for support too!

Note: When you finally do break up the blockage, you may not be able to tell until for a day or so as the area will remain tender. Also, the tips for treating plugged ducts are similar to those for mastitis. However, if left untreated, mastitis can result in a breast abscess. If you think you have an infection or have flu-like symptoms, consult an IBCLC.

Please consult with your health-care provider or naturopath before starting any treatment plans or taking any supplements.

Filed Under: Natural Remedies, Uncategorized Tagged With: , , , , , , , , ,

Interview With Motherhood Artist Katie m. Berggren (and Mother’s Day Special Offer!)

September 19, 2012 by Comments

I am so honored for the opportunity to interview internationally recognized award-winning painter and mother Katie m. Berggren.  You may already be familiar with her beautiful paintings or perhaps you are discovering her here for the first time.  I am deeply moved by the warmth, love and magic captured between mother and child in her paintings and I know you will be too!

NM:  Hi Katie! Thank you for taking the time to answer a few questions.  Can you please share a little bit about yourself? 

Katie m. Berggren

KB:  Thank you Lacey, certainly. I grew up in the country with my parents, two older brothers and my older sister. We loved being outside, but when forced to be in, we all four gravitated toward make-believe, drawing, reading and playing school and games. We had a crazy television signal so we didn’t hardly bother sitting and watching, except on Saturday mornings for cartoons. I feel that the lack of “plugging in” allowed us ample time to explore the gifts we had inside us. 30 years later, we are all artists of one kind or another. My father was an entrepreneur and he had us help him in the business. We learned a work ethic from him, that we all now employ. All four of us are self-employed.

I love people.  I love to watch and learn. I love to see mothers with their children and study the relationships of those around me. I love watching documentaries about people and lifestyles. I like watching others.

I am blessed with a great husband and two creative and inspiring little boys. Their love is my muse.

NM:  How would you describe your paintings?

KB:  I would describe my paintings as moments scratched feverishly onto canvas or board with lots and lots of paint! Stories and figures and relationships that have come through because they need to be seen and shared. Stories that need to be told. I love tucking figures together, seeing how bodies can twirl, fold and interact. I see these paintings as messages. Messages for me, most definitely, to pay attention and be still. I’ve been so honored to discover that they go out into the world to act as messages for others as well.

In regard to the Commissioned Paintings, these pieces are created to capture a moment for a loving family. I allow myself to be inspired by their photos and their story, then let the paint flow for them.

NM:  How did you discover your love of painting?

KB:  I always wanted to be “an artist, a teacher, and a mother.” I tried many art materials during my years at community college, then decided to become a graphic designer and went off to University. A few years later, after doing computer design, digital art, and colored pencil illustrations for clients, I was reunited with the joy of paint. I was painting a mural on my baby boy’s wall ~ a whale family taken from a colored pencil illustration I’d completed ~ and I remember reaching up with the painted brush and with that first smear of paint across the bumpy wall, I was re-hooked. WHY? I asked myself, did I ever walk away from painting?! I got my supplies out of the closet and began painting the next day. Never looking back. Painting is my meditation, my education, my doorway to a quiet mind.

NM:  Who are some of your favorite artists?

KB:  At one point I went searching for motherhood artists who that I could say I was inspired by (because people have always asked!). I like Mary Cassatt. Her paintings of the life going on around us are charming, beautiful and fleshy. I also very much like Gustav Klimt’s color and pattern.

In truth, there is only one artist that awoke something within me when I was young ~ an urge to capture emotion and to paint life and the human condition in all its honest rawness. Her name is Kathe Kollwitz ~ a german sculptor, printmaker and painter creating emotional works during the early 1900s. I studied Kathe Kollwitz when I was in middle school and her work affected me in a way that I couldn’t have imagined until I started my own art exploration years later.

NM:  What mediums, materials and tools do you use in your paintings?

KB:  Acrylic paints became my medium right away because I had small children (they are still rather small!) because of the quickness of drying and the lack of solvents. I still love acrylics. I love being able to paint over a spot 12 times if I desire, knowing the paint will be dry, allowing me to retry. Acrylic paint is forgiving, creamy and dreamy, for me. I paint on canvas mostly now, but I also enjoy painting on board. With brushes! More recently I’ve been experimenting with adding bits of paper to my pieces, and hand-written text. I look forward to more of that.

NM:  What are some of your favorite works that you have created?

KB:  There are some paintings that I consider Signature pieces ~ pieces that seem to be markers along my path. Here they are:

Lyric
© Katie m. Berggren

 

Home
© Katie m. Berggren

 

The Very Breath
© Katie m. Berggren

 

Simple Gifts
© Katie m. Berggren

 

NM:  From where do you draw your inspiration?

KB:  Often, inspiration first takes hold and makes its mark in the journal sketchbook. I try to keep it with me at all times. Inspiration is first born through words, phrases or sketches. Sometimes even one word will take me to the blank canvas and make itself known as an image that seems to come from nowhere. I am inspired by the people around me, families. I am inspired by nature and things frequently taken for granted. I am inspired by color and texture, architecture and natural shapes such as the bend of a branch on a tree, a bunch of berries, a leaf or a mushroom. In truth, I’m also inspired by a blank canvas! Such a thrill it is to approach that canvas, that is just waiting for a story.

Important to mention, also, is the inspiration drawn from the amazing community of mothers that I have discovered around me on Facebook and Twitter. I hear stories every day, and I see photos every day that touch my heart. I hear from mamas with such huge hearts and I just feel so much love for this virtual community.

NM:  How would you describe your creative process?

KB:  It is a very simple process! I look at the blank canvas. I sometimes have a sketch in the sketchbook that I glance at, or I have nothing but a word. Or I have nothing but an open mind. I take a brush, fill it with brown paint and start. I start my paintings in brown and white so that I may finesse the shape and form and purpose before adding color, clothing and hair. But most importantly, we must Start.

NM:  What do you want to capture in your work?

KB:  When I paint, I have in mind to capture a simple single moment, and to encourage myself and others to stop and see the moments that swirl around us on a daily basis. I have in mind to celebrate even the tiniest breath of peace that may come in a day of stress and chaos. I am also discovering that the paintings are telling me about internal peace, calm that we create inside ourselves, within a world where so many choose stress and busyness.

There is also an urge to honor a mama’s values for how she chooses to parent her child. To capture, celebrate and share the breastfeeding, co-sleeping, baby-wearing and cuddling relationship.

NM:  Could you tell us about the Mindful Mothering Project?

KB:  Certainly! In general, I have many ideas for paintings, but sometimes, I desire to be inspired by another mother! So I have been asking my online community to send me photos of their families that, to them, represent Mindful Mothering. It may be breastfeeding, baby-wearing, sleeping together, eating together, walking together, crying together, cuddling. The list is endless because each mama has her own feelings of what makes her mothering special. When I’m in the mood, I take a peek into the Mindful Mothering Project photo folder and see what image inspires me. I look quickly, just to get the feeling of the image. Then, the chosen image is created into an original painting, and the entire process of the piece is shared through photographs on the Facebook page. Upon completion, the mama whose photo inspired the painting gets a free 12×12” print of the finished piece (a $29 value)! There are more details here.

NM:  The documentary Who Does She Think She Is? chronicles the lives of artists and their challenges to pursue their passions while nurturing families.  How do you balance “work” and motherhood?

KB:  I really enjoyed watching Who Does She Think She Is? and I can relate to many of the struggles these mothers face. None of us are automatically immune to the opinions of others. I started my art career when my boys were just babies, nursing while drawing, and sitting at the table while pregnant, doing art with my 1 year old son.

I did art when I had time, and because of a conviction to create, I made time almost every day. Before children, I did my drawings at a drafting table in my office. Once the children needed that room, my kitchen table was my ‘studio’ and I painted on small pieces of Masonite board. One night, while painting at the table, I realized that I had a fairly large laundry room just around the corner. It occurred to me that my art (and future career) deserved more space than dirty clothes! So I made myself a small studio in the laundry room. It worked great! I believe that we will do our work if we are called to do it, no matter where we find space. Waiting for a perfect ‘studio’ before beginning is resistance.

As my boys grew, I painted while they played, I painted while holding them on my hip, I painted with them. But mostly, I painted at night while the family slept. I did what I could do in the time I had and I didn’t beat myself up for much of anything (well, sometimes). I have a great memory of painting while talking to and swaying a sweet naked two year old on one hip.

Currently, my boys are in grade school, and I have an official studio/office space in our home. I have mapped out times for working and creating and squeeze in many other times as well. I paint while they play, I paint while holding them on my hip, and I paint with them. I do what I can do in the time I have and I still don’t beat myself up because I know that I am doing my best! At the same time, I am always working toward improving my painting skills, bettering my time management skills, further simplifying the schedule and home, and self-improvement as a mother and a human.

NM:  Your two little boys must love being around art all the time.  Do they enjoy painting as well?

KB:  Oh yes! My six year old son sold his first painting this past summer, to someone he didn’t know. And that thrilled him. They both love to paint, they love to create, strategize and develop products and publications. They are tiny entrepreneurs and daddy and I are their biggest fans and biggest collectors. To watch those boys bloom is pure joy.

NM:  What advice would you offer to someone who wants to follow their passion as a profession?

KB:  Stop what you are doing right now and do something towards your goal. Paint ten lines, write two paragraphs, sew for fifteen minutes. Then, do it again tomorrow, but for a little longer. Repeat.

Every day, move forward. My motto used to be “Make Progress Everyday”. And I did. Later, my motto became “Paint EVERY Day”. And I did. Now, one of my mottos is to “Work Smarter” and I have created tools to help me to do that. This whole thing is a process, and that has to be understood. You don’t wake up one day and discover you are where you want to be. But you can take a step forward every day. More advice, of course, is to not listen to anyone who questions your passion as a profession. Believe in yourself, carve out a place for your work, simplify your life so that you can make time for what you love. Simplify your schedule and your to-do list, and just do it. Junk the to-dos that don’t matter and donate the stuff that gets in your way. Start creating today!

NM:  Thank you so much for your time and for the opportunity to talk with you, Katie!

Katie is generously offering Natureal Mom readers 15% off from September 19, 2012 to October 3, 2012.  Katie’s work is rarely discounted so this is a perfect opportunity to own one of these truly special pieces! 

Visit http://www.kmberggren.com/shop and enter promotional code: natureal

Update: The above promotion has expired, however, Natureal Mom readers can get Free Shipping from Katie’s new online studio shop on April 29th & 30th with coupon code: MAMASHIP. Just in time for Mother’s Day! ♥

 

Filed Under: Inspiration, Uncategorized Tagged With: , , , , , , , , , ,

Becoming A Lactation Educator & Counselor

August 5, 2012 by 4 Comments

In celebration of World Breastfeeding Awareness Week I wanted to share why I decided to become a Certified Lactation Educator & Counselor (CLEC), what it entails and provide information to those who are interested in pursuing this path.

I believe we go through challenges in life to overcome them, learn from them, and use those experiences to help others who are going through a similar process. Breastfeeding doesn’t always come naturally. I thought because I read a breastfeeding book while I was pregnant and took a childbirth class; it meant that I was fully prepared. I learned that proper preparation includes breastfeeding education, such as taking a breastfeeding class from a qualified Lactation professional, and lining up a good support system. These two things are essential to getting breastfeeding off to a good start.

I experienced many difficulties breastfeeding that lasted for the better part of a year. Although there were times I felt hopeless and wanted to give up, I was determined to carry on. I am grateful to my two wonderful lactation consultants for their support, guidance, compassion and care.

My first lactation consultant came to my house for the first few weeks. She taught me the basics, helped me understand why my babe couldn’t latch-on and worked with us to resolve the issue. I met with my second lactation consultant at her breastfeeding center over the course of several months to work through other obstacles that presented such as recurrent plugged ducts, forceful let-down, oversupply, vasospasm and a very distracted baby who would only feed in the side-lying position!

With their help, along with the love and support of my husband, my babe and I were able to work through these hurdles and go on to enjoy a very rewarding and mutually beneficial breastfeeding relationship. It feels only natural to help other women and families achieve their breastfeeding. And in case you are wondering, I am still happily breastfeeding today!

Image © Natureal Mom 2011
Wearing Mama Pear Designs

What is a Lactation Counselor? CLC’s are hired to help mothers achieve their breastfeeding goals. They observe mother and baby during a feeding session, help facilitate proper positioning and latch, assess milk transfer and intake, address common breastfeeding concerns and refer more complicated cases to a Board Certified Lactation Consultant or health care provider. Lactation Counselors can also be a continuous source of support, guidance and encouragement throughout the breastfeeding journey.

What is a Lactation Educator?  CLE’s serve as a resource for accurate, evidence-based information to families, the public and health care providers. They teach families interested in learning about breastfeeding by providing informational, emotional and practical support. Unfortunately, there’s really a limited amount of information given in standard medical and nursing training with regards to breastfeeding. New mothers are not often set up to succeed because they are not armed with the right information or don’t receive enough good information or support.

My friend Lara, CLEC and founder of Mama Pear Designs referred me to an excellent certification program that is offered through UCSD. The program is offered onsite or online which allows the course to be self-paced with the only deadline being at the end of the course and the clinical/internship hours can be completed locally. There are no prerequisites to the course, but it is a prerequisite for UCSD’s IBCLC program. The course is taught by Gini Baker, RN, MPH, IBCLC.  She is a well-respected expert in the field of Lactation, with more than two decades of experience working with mothers and babies. The course is made up of lecture, videos, assignments, exams, and clinical hours. The final assignment is writing a comprehensive teaching curriculum which prepares you to get out there and get started. I highly recommend this course to anyone with an interest in Lactation Education and Counseling.

For more information about this program, check out Gini’s website and if you have any questions, feel free to contact me or leave a comment below.

For more information about my services please visit http://naturealmom.com/breastfeeding-education-counseling/

 

Filed Under: Baby + Kids, Community, Pregnancy + Birth, Resources Tagged With: , , , , , , , , , ,

Mama to Mama: Words of Wisdom for New Mothers

July 21, 2012 by 6 Comments

“Absorb” by Katie m. Berggren

A deep heartfelt thank you to all my wonderful mama friends for contributing to this post by sharing your personal experiences and sage advice for new mothers and mothers-to-be ♥

  1. Listen, and look into the eyes of your child. He or she will tell you what they need.
  2. Consider joining a new mothers group and/or breastfeeding support group like La Leche League. It is a place to find understanding, sisterhood, knowledge and support. Together you can problem-solve and share the wisdom that you collectively have as mothers of newborns.
  3. You may not bond with your baby immediately, but it’s okay.
  4. Your mood affects your baby’s mood. If you’re feeling anxious, stressed or overwhelmed, take a few minutes to breathe and reset your energy.
  5. Nobody knows your child the way you do. Trust yourself always & your instincts.
  6. When my babe has a meltdown, stepping outside for some fresh air makes everything alright in his world.
  7. Breastfeeding can be a learned art and doesn’t always just happen.  It may take some effort but is mutually beneficial in so many ways. The bonding time is absolutely priceless, and truly a moment to treasure.  If it is something you desire, don’t give up without getting help and support.
  8. Have fun with your kids, laugh with them, make memories. Children remember having fun more than they remember having things. When they’re older, they will look back and remember fun things you did together, not the expensive parties, designer clothes or fancy toys they had.
  9. You WILL mess up.  It’s OK.  There is no such thing as the perfect parent.
  10. Don’t be too dogmatic towards any one direction. I learned the most important thing is being open and going with the flow.
  11. Take a ton of pictures. They really, truly grow up way too fast & you’ll be so happy with all the seemingly redundant, interesting-to-no-one-else-but-you pictures.
  12. Above all else, you and your baby are the most important concern ~ be together, sleep together, look at each other, snuggle skin to skin, enjoy each other.
  13. Be okay with saying “this is what works for us” when folks give their advice on how you should change or do things their way. Listen to all the advice but only do what you feel is best for your family.
  14. Ask for help and accept it when it’s offered – whatever it is, lactation consultant, asking for someone to bring meals (check out Meal Baby), letting messes pile up, hiring someone if you can, etc.  It’s okay not to be able to do it all. When they say it takes a village, sometimes it literally does.
  15. I learned not to be judgmental of other mom’s parenting choices and not letting judgy moms affect my choices.
  16. Take photos, get their feet and hand printed and make notes in a book for your babe ~ little letters are good. Don’t stress over having a perfect scrap book, something is better than nothing.
  17. Find a special song to sing to your little one.
  18. When something seems fishy, don’t necessarily Google it! You might be freaked out more than necessary.
  19. If you have a partner, it’s so important to get them involved straight away. It’s easy to feel left out and insignificant at this stage. Get them to help with bathing, changing diapers, swaddling, and feeding if that applies. Make a point of encouraging them – tell them they’re doing a great job, even if you might have done a better job with the diaper!
  20. I had post-partum depression, and I had no idea. I wish I had been better informed about what needs attention. The women in my community encouraged me to get help and I went to a wonderful homeopath and could not believe how much better I was after she began to treat me.
  21. It’s easy to really let yourself go and difficult for a lot of women to “get your mojo back.” Don’t be so hard on yourself. There must be forgiveness and balance with all of it.
  22. Just when you think you got your kids figured out, they move on to the next thing. I mastered diapers and now my daughter is onto pull-ups. Or I found the right way to swaddle and now my son is rolling over and can’t be swaddled anymore.
  23. Everyone says this one for a reason… sleep when the baby sleeps!
  24. To keep your relationship strong when two become three, I would say this: Be gentle with each other. Be patient. Recognize that parenting really is a full-time job, and work out between you how you can work together and share the load.
  25. Take care of yourself. We get so busy taking care of our tiny, precious one that we sometimes forget about ourselves. Make sure you are eating well and drinking enough water.
  26. It’s okay to not get everything done in one day like you used to prior to having baby. Chores and errands can wait.
  27. Do something nice for yourself every single day.
  28. Be the person you want your children to be…because they are always watching.
  29. Don’t be too hard on yourself. You are doing the best you can.
  30. Kiss & hug them as much as you can.  Savor every single moment possible. It goes by far too fast.

Do you have some words of wisdom to share? Please add to the list by commenting below!

 

Filed Under: Baby + Kids, Community, Connecting, Parenting, Pregnancy + Birth, Uncategorized Tagged With: , , , , , , , , , , ,

10 Tips for Pregnancy Weight Loss + Choosing A Healthy Lifestyle

July 5, 2012 by 2 Comments

I gained a lot of weight during my pregnancy- 62 lbs to be exact. People often ask me how I managed to lose it all (with an extra 10 lbs to boot) so I thought it might make a good post. Here are 10 choices I made which contributed to my safe, healthy and lasting weight loss.

Image © Natureal Mom 2012

Image © Natureal Mom 2012

  1. Patience. I took a few months to bond with my baby, allow my body time to recover from childbirth, establish a good milk supply and adjust to my new role as a mother. Once I was ready, I acknowledged that it took 9 months to gain the weight and it wasn’t going to disappear overnight. I knew that in order to safely lose the weight and keep it off, I needed to be patient.
  2. Breastfeeding. I attribute a good amount of my weight loss to breastfeeding. Although this is not why I chose to breastfeed, it is certainly a nice perk! Research shows that women who exclusively breastfeed for a minimum of six months are most likely to lose all of the weight gained during pregnancy. Lactation also seems to mobilize fat accumulated before pregnancy. 
  3. Stay hydrated. I keep a reusable water bottle with me at all times to make sure I’m drinking enough water (which is also important for #2). Also, cut down on sugary, carbonated and/or caffeinated beverages. Try adding fruit slices, fresh mint, cucumber or ginger to water. If you’re really craving soda, a nice alternative is mixing a splash of 100% juice with some sparkling water.
  4. Be active. You don’t have to go nuts in the gym or run a marathon. I took 45 minute daily walks with the stroller or baby carrier which allowed us to get some fresh air and sunshine and when it was cold or rainy, we hit the mall. When I returned to work I took 30 minute power walks in the morning, started taking the stairs instead of the elevator and parked further away from the building. Everything counts!
  5. Keep a food journal. Sometimes we aren’t aware of what, why or how much food we’re eating. Try keeping a daily journal of your food intake and moods. I used the Weight Watchers Points Plus online tracker which helped me eat a balanced diet, kept my portions in check and tracked my success which kept me motivated. Nursing mamas also get some extra points to maintain a healthy milk supply. 
  6. Graze. Eat smaller, more frequent meals and snack throughout the day. When I returned to work I brought a small fridge to keep under my desk and stocked it with quick and easy snacks like sliced carrots, apples, pears, cucumbers, peppers and dips like almond butter, guacamole and hummus which contain healthy fats and are satisfying. Also, be sure to keep your handbag stashed with healthy snacks for on-the-go. 
  7. Plan ahead. Your fridge and pantry should be stocked with healthy staples and it’s helpful to have some tried and tested recipes handy. Planning out meals in advance will keep you in line as it is easy to splurge on a high calorie meal when you’re hungry and pressed for time.
  8. Eat the rainbow. Eating a variety of colorful fruits, veggies, legumes and grains packed with nutrients and fiber will help keep you full, satisfied and energized.
  9. Allow occasional indulgences. I don’t believe in fads or crazy diets. In order to maintain any kind of weight loss, you need to adopt a healthy balanced lifestyle which not only includes eating well and being active, but also occasionally enjoying an indulgent meal or decadent dessert. 
  10. Get enough sleep. Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, you may feel hungry even if you’re full. Sleep loss may also interfere with the body’s ability to metabolize carbs which leads to high levels of blood sugar. Sleep is a precious commodity with a baby… consider foregoing the dishes and nap when baby naps.

Remember, you’ve gained more than pounds by having a child. Something I read on the La Leche League website after having a baby helped put things into perspective~

You’ve acquired memories of your baby’s precious infancy, when all he wanted was your voice, your body, and your smile. You’ve grown strong from caring for your baby when he was ill. You’ve gained wisdom from learning to lovingly guide your clever explorer. You’ve discovered that even though your body may not meet pre-determined standards of beauty, it can nurture a baby in the best way possible. You’ve earned the body of a mother. Celebrate that body and appreciate the emotional and physical strengths you’ve gained. Compared to all that, a few extra pounds are insignificant.

♥♥♥

Please consult with your health-care provider before making any dietary changes or starting any exercise plan.

Filed Under: Baby + Kids, Health + Fitness, Mind + Body, Pregnancy + Birth, Uncategorized Tagged With: , , , , , , , , , , ,

Creating A Positive & Fulfilling Birth Experience

June 1, 2012 by 2 Comments

Peace Within © Katie m. Berggren

“Birth is not only about making babies.  Birth is about making mothers ~ strong, competent, capable mothers who trust themselves and know their inner strength.”  - Barbara Katz Rothman

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I believe that for women to feel good about our pregnancies and birth experiences, we should be prepared, well-informed, supported and surrounded with positivity. Although there is a lot about the labor and birthing process that we cannot predict or control, we can empower ourselves by choosing baby and mother-friendly care providers, support teams, and hospitals, birth centers or home birth services; knowing our options, being involved and supported in the decision-making process, and trusting in our ability to birth, which will enable us to become confident and nurturing mothers.

Care Provider

Whether it is an obstetrician or midwife that practices in a hospital, birth center or home, it is imperative that mama-to-be feels safe and trusts her care provider. This is one of the most important decisions During labor and birth, the care provider will ultimately make all final decisions about both mother and baby’s health and safety. Routine visits should not be rushed and there should be plenty of time to ask questions, discuss options and communicate preferences. Mother-to-be should be treated with care, kindness and respect and encouraged in her ability to birth and mother.

Birth Doula

Birth doulas are experienced and trained professionals who understand the physiology of birth and the emotional and physical needs of a woman in labor. A birth doula provides continuous physical, emotional, and informational support before, during and just after birth. She perceives her role as nurturing and recognizes birth as a key experience the mother will remember throughout her life. A doula’s role changes, depending on the needs of the woman and her partner. Doulas can encourage the partner to become involved in the birth to the extent he or she feels comfortable by demonstrating effective techniques that can be used by the partner during each stage of labor, offering reassurance about the normal progress of labor, and/or allowing the partner the freedom to simply be present with the mother and love her. When making decisions about the course of labor, the doula can hold space for the couple and instill clarity and confidence by drawing upon information shared at a prenatal visit regarding their birth wishes. She can offer an objective viewpoint and facilitate communication between the laboring woman, her partner, and care providers as needed to help get information that will allow the woman and her partner to make consented decisions. Studies have shown that by hiring a doula, unnecessary medical interventions are decreased, thereby improving birth satisfaction.

Place of Birth

The location and environment of the birth will greatly impact how a woman feels in labor. The most common options are at a hospital, birth center or at home. Hospitals and birth centers vary in policies and protocols so it is important to take a tour, meet the staff and bring a list of questions. For hospital births, questions might be about the labor and birthing environment, routine newborn care, if the hospital is part of the Baby Friendly Hospital Initiative, what their intervention rates are, who is allowed in the operating room if a surgical birth becomes necessary, etc. For home births, there are specific questions that are important when interviewing midwives, such as how many clients they take a month, who the back-up care provider is, what the transfer rate is, and how it is handled if two people are in labor at the same time. Remember, one option is not necessarily better than the other. Women birth best where they feel safest and most at ease.

Childbirth & Breastfeeding Classes

There is a tremendous amount of information available about birth. While it is important to do research, read books and hire a good birth team, it does not replace a good childbirth education class. My husband and I really looked forward to our weekly class and viewed it as a fun, interactive and social experience. We fully utilized that time that was set aside to ask questions, discuss our concerns and reflect. We learned a lot about ourselves and each other and bonded with other expecting mothers and partners. Although childbirth classes cover breastfeeding basics, attending a prenatal breastfeeding class can help you better prepare for and understand how breastfeeding works which will get you off to a good start.

Nourishment

Nourishment is important not only physically but also spiritually and emotionally. Pregnant women need to enjoy this sacred time in their lives and surround themselves with goodness, calm and beauty. I loved taking outdoor walks during my pregnancy, listening to soothing music, immersing in the mikveh or ocean, preparing wholesome and nutritious meals, getting non-toxic pedicures, prenatal massages and chiropractic care, and spending time with uplifting friends and family. Some women enjoy prenatal yoga, dance and other activities. One thing worth mentioning is that people love to share tips and advice with a pregnant woman and although some information may be useful, expecting mamas should try to avoid negative stories and disengage from negative thoughts, conversations and behaviors in general.

Confidence in Birthing

Women have been birthing babies for thousands of years. Physically, we can do it. The majority of childbirth lies in our mental space. Our minds tell our bodies what to do and they need to work together. In order to relax during labor and childbirth we need to put our busy minds to rest, trust in ourselves, trust the process, tap into our body’s ancient wisdom, and let go. Finding some quiet time to breathe, being present and focusing on your inner strength are great ways to prepare. You can also try this little experiment and get a glimpse into what our minds can do!

Protecting the Birth

My husband and I wanted to create an atmosphere of reverence for everything happening in the first moments after the birth of our child. It was important to us that the time of his birth and the following hour (known as the Golden Hour) were protected by keeping things warm, calm, quiet and private. Even if there are medical things to attend to, the energy and mood can be kept calm with gentle voices and low lighting.

Breastfeeding & Lactation Support

Although the breastfeeding process is instinctive, it can be challenging and seeking help early is important. La Leche League International is a wonderful place for mother-to-mother support groups. Support group leaders are volunteers who have breastfed their own babies and have been trained in basic breastfeeding management. Leaders do not generally do home visits, though they volunteer to answer phone calls. If you cannot get to a La Leche League meeting, private home or office visits with a Lactation Counselor or Consultant can be essential and may be covered by your health insurance. I was able to overcome breastfeeding challenges with the continued help and support of lactation professionals, which inspired me to become a certified Lactation Educator and Counselor. I am passionate about helping other women to achieve their breastfeeding goals.

Postpartum Support & the Fourth Trimester

New mothers need sleep and rest which is hard to come by with a newborn. They also need guidance, help, company and support from family and friends, especially in the first weeks after birth. It is important to make sure that people know their job is to help take care of the new mama and the house so she can tend to herr baby and not the other way around. Postpartum doulas can be of tremendous help offering education, companionship and non-judgmental support during the postpartum fourth trimester. She assists with newborn care, eases the transition that comes with the addition of a baby to a family, meal preparation and light household tidying. She also offers information and support with infant feeding, helps with emotional and physical recovery from birth, infant soothing, and coping skills for new parents.

The Baby Blues & Postpartum Depression

A woman’s body undergoes significant changes during pregnancy and childbirth. Hormonal changes, the physical and emotional experience of birth, lack of sleep, and the new responsibility of parenting can be overwhelming. It is very common for new mothers to be more sensitive and emotional for days or weeks and some mothers don’t experience it until months later. The “baby blues” is a common occurrence and there are varying degrees of intensity. More extreme cases could be postpartum depression and should be followed by a health care provider. It is important to know that there is help and support to recover and come back into balance.

Heightened Sensitivity

A heightened sensitivity and feeling of being overwhelmed is also common and can be related to The Baby Blues and PPD, but not necessarily. I came across this personal thought in the weeks after the birth of my son which I found to be very insightful.

Something occurred to me in the first days after the birth of my first child. I had an extreme sensitivity to thoughts and words: I felt intense gratitude, but I also had a heightened awareness of everything and everyone surrounding the baby, of people’s words and moods, of sounds and light, temperature and textures, and I was feeling so very vulnerable, teary and raw. Then, looking at my little newborn, it dawned on me that I was in an emotional state that somewhat resembled her physical and emotional reality. She was entirely a sense organ of touch, taste, smell, hearing and sight, and was completely defenseless against the sensory onslaught of the outer world. It suddenly seemed to me as though the emotional space I found myself in was giving me a natural insight into the baby’s reality and sensitivities, if I could turn my attention to it. It made me smile, that yet another thing we often consider inconvenient, or as something we just have to go through, in the whole birth process may really have an undiscovered purpose that nature intended.

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These are simple ways to help create a positive and fulfilling birth experience. Each woman, birth experience and baby is completely unique so it is good to be open and embrace the unknown with preparation, confidence, certainty, safety and support.

If you are in the Los Angeles or surrounding areas and are interested in Childbirth Classes, Birth Doula Services, Breastfeeding Classes or Counseling you may contact me here.

 

Filed Under: Pregnancy + Birth Tagged With: , , , , , , , , , , , , , , , , , , , , ,