Why Your Grandma Didn't Take Prenatal But You Should

Over the years of teaching prenatal yoga and being pregnant multiple times myself, I have tried and tested many prenatal supplements. I have partnered with Needed to bring you the best, scientifically developed supplements for mama - to - be. You will find everything form prenatal multi, prenatal DHA, and natural sleep and relaxation supplements. Read this blog to see why it’s so important to pick the right supplement!

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Written by Hillary Bennetts, nutritionist and Needed’s head of content

As a nutritionist, I often get asked which prenatal vitamin I recommend. But more and more, I seem to be getting an even more fundamental question - do I really even need a prenatal vitamin? 

It’s a valid question, some women feel they eat very nutrient-dense diets, and many others question the necessity as their grandmothers (and sometimes mothers) didn’t ever take a prenatal vitamin.It’s true that prenatal vitamins are a relatively new invention - they were introduced in the 1970s when some supplement companies began to add folic acid to their vitamins. Prenatal vitamins didn’t start to really gain traction until the 1980s when research that looked at the correlation between folic acid and a developing fetus became more mainstream (note: we now know that Folate is a much better option than Folic Acid).

So if women went for all those years without a prenatal vitamin - why do we need one now? Well, it turns out that quite a bit has changed in our food system since our mothers and grandmothers were having babies - and those changes are quite relevant when it comes to having enough nutrients to grow a baby and maintain a healthy mama. Here’s what’s changed and why it matters:

1. We know more now than we did then

You know the Maya Angelou quote: “Do the best you can until you know better. Then when you know better, do better.” That applies here too. The research that sparked the addition of folic acid into foods and vitamins in the 1970s was the beginning of a lot more research on what babies need to develop appropriately. We’ve since learned a tremendous amount about what nutrients are needed - things like Choline and Iodine that didn’t previously get much attention - and also about what forms your body can best use. 

So perhaps if a prenatal vitamin that held hope of a healthier mama or baby was widely available in your grandma’s childbearing years, she would have taken one too.

2. Soil quality was better then and foods were more nutrient dense

Farming practices have evolved quite a bit over the past several decades. There has been a push to grow more, grow faster, and reduce pests with all sorts of industrial chemicals and detrimental practices. The unfortunate reality is that all of these goals to increase yield, decrease costs, and drive up profits has come at a cost. That cost is the quality of the soil and the nutrient quality of the food that grows in it.

It’s appalling actually. A study from the University of Texas at Austin’s Department of Chemistry and Biochemistry was published in December 2004 in the Journal of the American College of Nutrition. They studied U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits, finding “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the period studied. The study attributes this declining nutritional content to the preponderance of agricultural practices designed to improve traits (size, growth rate, pest resistance) other than nutrition. 

Several other studies have similar findings. For example, a Kushi Institute analysis of nutrient data from 1975 to 1997 found that average calcium levels in 12 fresh vegetables dropped 27 percent, iron levels 37 percent, vitamin A levels 21 percent, and vitamin C levels 30 percent. 

In other words, you could eat the same diet - the same foods in the same amounts - as your grandma, and you’d get less nutrients. So in addition to taking your prenatal vitamin during all stages of pregnancy (before, during, and postpartum), it’s also a good idea when possible to purchase locally from farmers who practice regenerative and sustainable farming practices. They are the ones who are farming as nature intended. They care for their soil, their animals, and the environment, and it shows in the nutrient quality of the food they produce. 

3. Our grandparents ate closer to harvest

Another thing that has changed in our society in recent decades is our access to food. When my grandparents were growing up in Western Pennsylvania, they weren’t eating strawberries flown in from South America in the dead of winter. They ate fresh strawberries from their backyard garden when they were in season, at the peak of freshness, right after they were harvested. It was about as fresh as it got. They did also freeze and can produce at the peak of freshness to enjoy year round. 

Why does this matter? Because food picked and eaten at the peak of freshness is generally more nutrient dense than food picked when still under ripe. And food picked when still under ripe is quite common - it’s done so that it doesn’t spoil by the time it travels by plane and truck to your grocery shelf. Yes, it still contains important nutrients and antioxidants (and is certainly a better pick than the processed stuff found in the center aisles of the grocery store) but it is generally less nutrient dense than if picked when its had a chance to ripen in the soil and sun, rather than in a plastic clamshell in a pallet on a truck.

4. Our grandparents ate nose to tail 

Nose to tail = the whole damn animal. Not chicken breasts and flank steaks. But chicken on the bone with skin and organ meats like liver. Bones were cooked down into broth and used in soups and stews. This type of diet was extremely nutrient-rich and full of things like collagen and gelatin that are good for everything from our skin to our gut. 

5. Our grandparents weren’t exposed to the same toxins we are

Simply put, there were a lot fewer toxins out there back then. Now, we have to be super careful reading the labels of all sorts of things we interact with every day from our makeup and shampoo, to our cleaning products and water bottles. 

Our grandparents also weren’t exposed to many of the modern inventions that we now know can deplete nutrients and complicate health in other ways, like hormonal birth control and antibiotics.

6. Our grandparents ate more dirt

It sounds funny, but it's true. While the cleanliness of modern food practices can be helpful for avoiding foodborne illness, the way we clean so much of the dirt off of our produce also means that we are cleaning off some of the good bacteria. Now, we certainly want to wash hands and clean produce that was sitting on store shelves (and probably picked over and touched by a bunch of people before you), but the problem lies more in the scrubbing and cleaning of foods before they even hit the shelves.

See, the earth is full of bacteria, and it’s where we used to get most of our probiotics before they came bottled on shelves. But because of the mass growing and processing of produce that happens now, our food ends up squeaky clean and we end up far removed from the dirt and its friendly organisms that can help populate our own microbiomes.

Our ancestors also used fermenting as a way to preserve foods. The bacteria that naturally results was (and still is) great for the gut. 



Make your own Turmeric Latte!

Thank you @nourishmentisneeded for the recipe, I can’t get enough of this Omega 3 rich drink, perfect for prior, during and after pregnancy ~ I can’t get over how yummy this is and how easy it is to make your own!

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Ingredients:

-One bag of Trader Joes Turmeric and ginger tea

-Organic Almond Milk ( Or any milk product of your choosing) I also recommend Oat Milk :)

-Organic Cinnamon

-Organic Turmeric powder

-Organic Agave Nectar

-Omega 3 powder from nourishmentisneeded

I start by brewing my own turmeric and ginger tea, then I add a generous helping of organic almond milk, cinnamon, turmeric, and a little bit of agave nectar. The secret ingredient is the omega-3 powder from nourishmentisneeded. I keep the drink in my thermos and sip on it all day. Click here to check out this video I made for visual instructions!

  • Find out more about this amazing Omega 3 powder at our next prenatal event on Saturday, March 14th from 3-5 pm at Buddhi Yoga! Join us for an afternoon of yoga, nutrition talk, samples, and Q&A with our expert panel consisting of an experienced prenatal yoga teacher, naturopathic doctor, prenatal chiropractor, and holistic nutritionist! Reserve your space here!

Benefits of Turmeric:

Turmeric has a huge anti-inflammatory affect on your body, its positive influences are massive! If taken regularly, turmeric can sustain functioning of major organs, and can help prevent major diseases. This magical root contains bioactive compounds with powerful medicinal properties which include but are not limited to: speeding up healing within the body, boosting immunity, treating asthma, diabetes, tooth decay, and acne. It can control blood pressure, prevent skin damage, and prevent cancer cells!! How incredible, right!? It is great to add to rice, cooked veggies, and smoothies too! For more benefits from WebMD, CLICK HERE!

By Magdalena Patterson, MA E-RYT

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Yoga and Healthy Pregnancy

YOGA AND HEALTHY PREGNANCY

Saturday March 14th, 3-5 pm
$45

Join us for an afternoon of yoga, nutrition talk, samples and Q&A with our expert panel. This workshop is tailored to women prior, during and after pregnancy, creating a supportive community of like-minded mamas and trusted health practitioners. We will start with prenatal meditation and gentle flow tailored to mamas-to be, followed by a panel with our prenatal yoga teacher, naturopathic doctor, prenatal chiropractor, and a holistic nutritionist answering all your pregnancy-related questions. You will learn yoga techniques to relax you mind and body, as well as cutting edge nutritional research on pregnancy, baby’s optimum development and mom’s hormonal balance.

Reserve Your Space

Magdalena Patterson, MA E-RYT
Magdalena is a certified prenatal yoga instructor at Buddhi yoga and Trilogy Sanctuary. She completed extensive studies of prenatal yoga and knows how to create a safe, nurturing space for pregnant women. She believes pregnancy is like a yoga practice in itself, as a woman naturally turns inward and connects with her body. Being a mom herself, she understands the process of pregnancy and birth, and shares from both experience and her studies.
Connect with her on Instagram

 

Ryan Woodbury
Ryan is the co-founder of Needed. She is a holistic nutritionist, certified yoga instructor, and Stanford Environmental Scientist and MBA. Advocating for broader awareness of the human and environmental health connection has carried through much of her life. She believes fundamentally that nourishing mamas and mamas-to-be will directly support nourished communities and a nourished planet.
Connect with her on Instagram

 

Dr. Stephanie Williams
Dr. Steph is a Doctor of Chiropractic and is Certified by the Academy Council of Chiropractic Pediatrics
She’s extremely passionate about chiropractic care for the whole family and has extensive training in pregnancy, fertility, postpartum, infants and breastfeeding. As a mother she’s able to connect with many mothers who have gone through tough times, from miscarriage, to birth plans gone awry, postpartum depression, breastfeeding challenges and so much more.
Connect with her on Instagram

 

Dr. Leah Gordon
Dr. Gordon is a naturopathic doctor, educator, and the founder and CEO of Tribe Medicine. She is incredibly passionate about empowering women and men to live healthier lives. The people we become through our healing and the choices we make every single day spreads to our communities…our TRIBE…and this has the power to make this world a happier, healthier, and more loving place.
Connect with her on Instagram

 

Sponsored by Needed:
Needed is a thoughtful nutrition company on a mission to empower women to experience optimal nourishment through better identification of their nutrition needs, supplements that truly work in meeting those needs, and a supportive community of like-minded mamas and trusted health practitioners.

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YOGA TIPS FOR PAIN-FREE PREGNANCY AND POSTPARTUM

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The magic of prenatal yoga

Follow these easy tips

There can be so many different aches and pains associated with pregnancy and postpartum period, and thankfully yoga is always here to help you! And it does not have to be a “one hour class” for it to be effective. Few stretches here and there will do the trick to relieve achy shoulders and back. The best thing is that you can keep this routine going postpartum, before you are ready to hit the mat for a real yoga class or a workout. Read on for a simple yoga stretch routine. Like with anything, consistency is key. Try to set aside few minutes every day to do these stretches, even several times a day, you will feel a difference. 


When I was pregnant, I was sneaking in yoga anytime I could, and it really helped with the way I felt. When I was a new mom, just a couple of weeks after having my baby, my inner yogi kept bugging me and I really wanted to move, stretch and get back on the mat. I didn’t know if it was safe to start a yoga routine, as most advice out there suggests to wait until 6 weeks postpartum. So I developed this simple stretching routine, that can be done all through pregnancy and postpartum. No more achy back and shoulders! 


Follow these tips for pain-free pregnancy and postpartum.


  1. During pregnancy, postpartum and many months that follow, yoga does not have to mean “going to a yoga class” or having a full hour for a complete practice. You can start slow, even just a couple minutes at a time. That way you can practice yoga every day, even multiple times, without being dependent on finding a prenatal yoga on the schedule, or having someone watching your baby.

  2. Have your mat easily accessible, maybe you keep it rolled out in the living room, so you have that constant reminder to sneak those few minutes of stretches.

  3. Whenever your baby falls asleep, put everything on hold, and get on your mat. We give everything to our new baby, and it’s ok to give a little bit back to ourselves. Doulas and midwifes call it “mothering the mother”. Newborn baby sleeps a lot, so let’s take advantage of that! Keep the dishes piling up and laundry overflowing… Put yourself first, and then you’ll be able to tackle everything else with so much more strength, joy and a clear mind.

  4. Live in yoga leggings and a soft, comfy sports bra that can double as a nursing bra. That way you’re ready for your mini-practice any time your baby naps, and we all know that’s all the time!

  5. Start seated comfortably on your mat, maybe on a pillow or cushion, inhale, reach your arms up overhead, interlace your hands and flip your palms up. Look up and take a few breaths. Release, interlace your hands behind your lower back, squeeze your shoulder blades together, and open up your chest. Take a few breaths. Release, reach your arms up again, grab your right wrist, and take a side bend to the left. Switch sides. Then get on all fours, tabletop position, and take a few cat/cow spinal extensions. Stretch back into child’s pose and take 10 deep breaths.

  6. Postpartum, do kegels (pelvic floor activation) while breastfeeding or while driving, especially when you’re stuck in traffic. As you breathe in, tighten your pelvic floor (the same squeezing sensation you would do if your tried to stop the flow of your urine), and gently release as you breathe out. Aim for three sets of 10 repetitions. These will feel really hard at the beginning, and that is so normal! The more you do them, the more strength you will regain in your pelvic floor (and the less urine you will leak).

  7. Repeat shoulder stretches after each breastfeeding. No exceptions! It will make a world of difference to how your body feels, your posture, and your ability to breastfeed comfortably.


By Magdalena Patterson, MA E-RYT

@theyogamomlife

Please check out my full video

EXPOSING DIET INDUSTRY MYTHS: THE SOLUTIONS THE DIET INDUSTRY DON’T WANT YOU TO KNOW

By Vera Ross, MA, Public Health, Certified Health Education Specialist (CHES®),

Stick to 80/20 diet: eating clean, whole foods most of the time, allowing space for ice-cream, salty treats and wine without feeling guilty about it:)

Stick to 80/20 diet: eating clean, whole foods most of the time, allowing space for ice-cream, salty treats and wine without feeling guilty about it:)

In a culture obsessed with the newest advances in weight loss products and services we are constantly bombarded with advertisements for quick fix solutions to our health problems.  Americans spend upwards of $60 billion (BILLION! With a “B”!) on weight loss and diet products each year. How can we be sure that what we’re paying for in these products actually works?  What I will illuminate for you in this article is how the diet and “health” industries manipulate real scientific data to misrepresent their products in order to sell us products that they never intended to work in the first place.  Why? Because if their products worked and we achieved permanent weight loss/a slimmer waist/long term results of any kind, those companies would no longer have any customers! Read on as I debunk some of today’s most popular diet industry deceptions- as well as the science-based practices that have proven to be effective in helping people improve their health.

Note: It is important to respect everyone’s beliefs surrounding their personal health, and to understand that every person and every body is unique.  One person may find success with a health product, while another may find that the same product did not produce any result for them. Again, every individual is going to have their own reaction to a particular food/exercise program/nutrition supplement.  This article is not intended to shame anyone about their own personal health choices nor beliefs. 

The Deception: Quick fix weight loss meal delivery plans.  I can’t mention them by brand name, but let’s just say one of these popular plans is named after a famous region of Miami, and another one of these famous weight loss meal delivery programs rhymes with “Shmootra-system”:  While these systems can in fact claim to be backed by science, the only scientifically proven mechanism by which their customers lose weight is basic calorie control.  That is, these programs sell you pre-packed, pre-portioned foods so that you are eating a reduced number of calories overall, and of course if you consume fewer calories you will lose weight.  However, the quality of the calories in these prepared meals is very low, and have low nutritional density (nutritional density refers to how many nutrients are contained in a food; the higher the nutritional density, the healthier a food is for you).  These types of weight loss plans ship their customers high sodium, hyper-processed packaged foods with low nutritional value. The calories you are consuming are reduced because the portions are smaller, but this type of system doesn’t teach you anything about how to prepare healthy food for yourself, making long-term weight management difficult.  Remember the old saying, “give a woman a fish, and you feed her for a day; show her how to catch fish, and you feed her for a lifetime;” well, these types of systems are not showing anyone how to catch fish. While these prepackaged weight loss meal companies may provide a level of short-term weight loss for some, this method is not sustainable for most because you can’t just eat pre-packed meals for the rest of your life- at some point you’re going to have to learn how to catch your own fish.

The Solution: Steady, incremental weight loss through behavior modification.  The reason you will likely not succeed with long-term success when ordering from one of those corporate, name brand weight loss meal delivery plans is that these plans do not teach you how to eat for a lifetime.  Let’s be realistic: are you going to go on your holiday vacation carrying ice chests full of your pre-packaged meals? No. Of course, these plans can honestly boast a measure of short-term weight loss success for their clients- simply because they are delivering a pre-portioned meal plan which will force you to eat less calories than you normally would, if you stick to their plan.  But at the end of the day it comes down to a quick fix versus a long-term solution. Learning how to shop for, prepare, and store your own healthy meals is a behavior modification that will stick with you for the long run. Quick fixes will get you results that disappear just as quickly. For meaningful, lasting change we must learn to adopt new behaviors instead of paying a company to do it for us.  

The Deception: Fad diets.  We’ve all heard of the “latest and greatest” new diet.  Right now, Keto (or the ketogenic diet) is the newest diet that is all over the news, internet and social media.  Last year it was Paleo (short for Paleolithic, or the time during human evolution at which this diet claimed human nutrition was at it’s best-yikes), and before that it was the Whole 30.  Don’t get me wrong, if you have personal experiences of success with any of these diets I applaud you- I am glad that you have found a system of eating that works for you. However, my problem with these fad diets is that they are always advertised as being THE perfect diet for everyone, and that is a big problem.  One diet or eating pattern may work perfectly for one person, but be completely wrong for another individual. These fad diets cherry pick scientific data and skew the results to sell their product. Most of the fad diets have one really good tenet in common: they teach people to avoid consuming hyper-processed foods, sodas, and alcohol.  But those are simply the basic rules of proper nutrition! There is no one magic bullet diet that will produce long-term, sustainable weight loss or weight management results. 

The Solution: Eating clean, the 80/20 rule, and becoming your body’s own best expert.  Most of the fad diets mentioned above can truthfully advertise that their followers find some weight loss success because the underlying concept of all of these diets is to get you away from eating junk food and get you to eat more whole, un-processed foods (like vegetables, whole fruits, fish, chicken, nuts…etc.).  However, the restrictive nature of these diets works against our psychology and ultimately we cannot stick to the rigid guidelines of the diets. Instead, rebuild your relationship with foods by staying away from hyper-processed packaged foods like chips, snack bars, sodas, and fast food. Opt for foods like grilled chicken or fish, roasted veggies, and replace all sugary beverages with water.  When we teach ourselves how to prepare and eat real food, our tastes gradually change and we start to crave those real foods again. And by eating clean most of the time we can allow ourselves the wiggle room to enjoy our favorite desserts, a glass of wine, or a salty snack once in a while. That’s the 80/20 rule: eat healthful, nutritionally dense foods 80% of the time, so that the other 20% of the time we can be more flexible with what we put into our bodies.  These concepts will help you to find the dietary pattern (that is, the foods that you eat on a regular basis) that works best for your body and lifestyle. For more tips on repairing your relationship with food and how to eat for a lifetime of health, I recommend the book Intuitive Eating– you can find it here.

The Deception: Waist trainers/body wraps for weight loss.  Think of these pieces of equipment as another magic pill: get 6 pack abs and burn fat just by sitting around in your waist trainer!  Ok ok so most of these devices are advertised to be used in conjunction with diet and exercise. But then of course we could just attribute their “success” rate to the diet and exercise!  Ding ding ding– that’s right!  Waist trainers- the binding corsets advertised to be used during exercise- are at minimum a waste of your money and at the most they could lead to serious injury.  Due to their extremely tight fit, waist trainers can be dangerous for your internal organs and digestion. Add to that their constrictive fit gets in the way of you taking a deep breath, so you run the risk of passing out if wearing these during strenuous physical activity- because you can’t breathe!  In fact, waist trainers actually decondition your core and abdominal muscles because the waist trainer is holding everything in and doing the work of your muscles for you; you can actually injure your back when your abdominal and core muscles get deconditioned. There are only two scientifically proven ways to burn fat: converting fat into carbon dioxide (CO₂) when you exhale, and to a lesser extent losing fat through sweat/urine/feces.  When you exhale more and create more CO₂, that’s called cardiovascular (or aerobic) exercise: brisk walking, tennis, bike riding, running, swimming, kettlebell swings, box jumps, jump rope, Zumba, etc, are all great forms of aerobic, fat-burning exercise. 

Body wraps- like the ones advertised at many spas- also have zero evidence backing their claims of reducing cellulite and taking inches off of your body.  These wraps may make your skin appear firmer and tighter immediately after treatment, but just as with waist trainers there is ZERO scientific evidence to support their claims that you will lose body fat, weight, inches, or even cellulite.  The only weight you’re guaranteed to lose if you purchase these products is the weight of your money leaving your wallet. 

The Solution: Good old fashioned hard work.  Just as there is no magic pill, powder, or one perfect diet that will help you lose or maintain weight, there is no substitute for the sweat equity you put in at the gym.  However, just as there is not one perfect diet for all, there is no one “better” form of exercise that will help you get in shape quickly. The key to getting and staying in shape is consistency.  Find a physical activity that you enjoy doing- we are more apt to want to repeat an activity that we enjoy, and the same goes for exercise. Find ways in which you enjoy moving your body and do it regularly- 5 or 6 days a week!

The Deception: Weight loss teas AKA “Skinny Teas:”  Think of the skinny tea products like the waist trainers- a shortcut to success that has no basis in reality.  All of the teas I researched for this article come with the following disclaimer: “This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary from person to person and are not guaranteed.”  Pay particular attention to that last line: results may vary from person to person. Again, if you drink these products and you like the way they make you feel, I think that is awesome and you should keep drinking your tea (as long as you’re not any sweeteners!). While these teas are not made with dangerous or harmful ingredients (the ones I researched all contain nothing more than herbs and spices), the idea that they contain some unique blend of herbs that will magically help you burn fat simply by drinking the tea is just untrue.  The success that we see people having with these teas when they post photos on social media has more to do with correlation than direct causation; that is, the photos of fit models drinking these products do not necessarily mean that those models got “skinny” with any help from the tea. There are other correlating factors that most likely led to a skinny tea model looking the way she does: she most likely has a rigorous exercise routine and I would guess most of the models used to advertise these teas are practicing some form of restrictive dieting.  The point is, we cannot know simply from an ad campaign if the model whose image was used to sell the product is simply using the product as directed or if she is also practicing other healthy (or not so healthy, if we’re talking about over-exercising and under-eating) lifestyle habits. Bottom line: as with the waist trainers and wraps, there is no scientific evidence to support the claims made by these so-called “skinny teas.” 

The Solution: Stick to water.  These specialty beverages have absolutely zero nutritional benefit.  For optimal hydration, good old H₂O is the best thing you can drink.  

The biggest piece of information I would like for you, dear reader, to take away from this article is that there are no quick fixes when it comes to our health.  There is an overwhelming amount of scientifically tested evidence showing that behavior change is the best method for sustainable success for any health habit we are working on implementing or improving.  For more on how I can help coach you towards your health goals, schedule your consultation here.  I would love to learn how I can help you on your journey to becoming your healthiest self!

About the author:

As an independent health and fitness coach, Vera has worked with over 200 individuals and several corporations to implement strategies to create sustainable health-positive behavior modifications.  Through earning a Master of Public Health degree and becoming a Certified Health Education Specialist (CHES®), Vera is uniquely prepared to help clients work towards their health goals.

As a small business owner operating a health and fitness coaching practice for over 6 years, Vera has been educating clients on all aspects of creating and maintaining healthy lifestyle behavior modifications.  As a qualified and highly educated health coach Vera is an effective agent of change, helping clients to create sustainable, lasting lifestyle modifications.



Back Saving Yoga Tips for New Moms

Take few minutes every day for yourself. Your body and mind will thank you!

Take few minutes every day for yourself. Your body and mind will thank you!

We all know being a new mom is an around the clock job, and between nursing and diaper changing, you don’t even have time to take a shower, let alone find time to sneak in a yoga class. Aching shoulders, wrists and back are the most common complaints among new, breastfeeding mamas, so read on for simple tips on how to sneak in some powerful yoga remedies without having to plan/ find babysitter,  leave the house or your baby and worrying if you’re gonna leak breastmilk in class:-). 

When I was a new mom, just couple of weeks after having my baby, my inner yogi kept bugging me and I really wanted to move, stretch and get back on the mat. My back and shoulders were so tight and achy. But even child’s pose was painful because I suffered a pretty severe perineal tear and had lots of stitches. Not to mention my shoulders and wrists were in so much pain from feeding and holding my new little baby around the clock. I honestly felt like I was hit by a bus, and my pelvic floor so weak, I would leak urine whenever I laughed or sneezed:-). Everywhere I looked said “wait at least 6 weeks before resuming yoga or exercise” so I wasn’t even sure what is OK to do that would make my body feel better.

I now know that this is a feeling common to pretty much all new moms. And I also know that if we don’t create that little bit of time to take care of ourselves, no one else will, and we will eventually burn out, physically and mentally. Yoga always helped me to be a more zen, centered person, as well as physically strong and pain free mama! 

During the postpartum period and many months that follow, yoga does not have to mean “going to a yoga class” or having a full hour for a complete practice. You can start slow, even just couple minutes at a time. That way you can practice yoga every day, even multiple times, and not being dependent on someone watching your baby.  

Here’s few yoga tips that any new mom can follow, even in those first 6 weeks postpartum:

  1. Have your mat easily accessible, maybe you keep in rolled out in the living room, so you have that constant reminder to sneak in few minutes of yummy stretches whenever you can.

  2. Whenever your baby falls asleep, put everything on hold, and get on your mat. We give everything to our new baby, and it’s ok to give a little bit back to ourselves. Doulas and midwifes call it “mothering the mother”. Newborn baby sleeps a lot, so let’s take advantage of that! Keep the dishes piling up and laundry overflowing… Put yourself first, and then you’ll be able to tackle everything else with so much more strength, joy and determination.

  3. Live in yoga leggings and a soft, comfy sports bra that can double as a nursing bra. That way you’re ready for your mini yoga practice any time your baby naps.

  4. Shoulder stretches, gentle cat and cow pose and kegels (pelvic floor activation) is your gold standard, before even worrying to make it back on the mat for a full class. 

  5. Do kegels while breastfeeding or while driving, especially when your are stuck in traffic or sitting at a red light. 

  6. Repeat shoulder stretches after each breastfeeding (no exceptions!) It will make a world of difference to how your body feels, your posture, and your ability to breastfeed comfortably. 

  7. Try to repeat this simple 5 minute routine every day: Start seated comfortably on your mat, maybe on a pillow or cushion, inhale reach your arms up overhead, interlace your hands and flip your palms up. Look up and take few breaths. Release, interlace your hands behind your low back, squeeze your shoulder blades together, and open up your chest. Take few breaths. Release, reach your arms up again, grab your right wrist, and take a side bend to the left. Switch sides. Then get on all fours, tabletop position, and take few cat/ cow spinal extensions. Stretch back into child’s pose and take 10 deep breaths. 

If you are ready for longer yoga practice, check out my gentle postnatal flow video: 

https://yourbuddhi.com/videos/yoga-for-postpartum-recovery/


Prenatal Yoga is great during all three trimesters

Wednesdays 11 AM at TRILOGY SANCTUARY

Fridays 10:45 AM at BUDDHI YOGA

Release, relax, and connect with your growing baby.

Can’t make it to class? Try my online prenatal yoga:

TRY IT HERE

We all know how hard it is to find a studio that offers prenatal yoga, and if you do, the times usually don't work for you. That's why I decided to start offering online prenatal yoga classes so that anyone could join in, all you need is an internet connection. You can now enjoy prenatal yoga anytime, anywhere, even from the comfort of your own home.

The class is lead by me (Magdalena Patterson), from La Jolla’s beautiful Buddhi Yoga studio. Relax, release tension, connect with you growing baby and your changing body. It is so much more then a series of modified poses. it is all of the above and more. With breath work and meditation, you start preparing for the progressing pregnancy, labor and birth. Prenatal yoga helps you learn to be present and connected with your growing baby.

Why am I so passionate about yoga during pregnancy? I really believe it must be the most important time in a woman’s life to practice yoga. From the moment of conception, our baby experiences life through us, our emotions and state of mind. Our little baby feels our sensory impulses, and recognizes what brings us joy and what feels toxic. Deep inside the womb, our baby feels our neurological responses to daily situations. They can feel when we are stressed, and they can enjoy the moments of happiness and contentment with us. That is because whatever emotion we experience, our brain releases the corresponding hormones into our bloodstream. Those hormones cross the placenta and travel through the umbilical cord to our baby. .

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Babywearing and the 4th trimester

I want to do babywearing with my newborn - but I am intimidated by the wrap....READ ON, it's easy!!! And so rewarding for you and your baby:)

What in the world is fourth trimester, you may be asking? This theory is based on age-long wisdom combined with latest research: Your pregnancy does not end with your baby's birth, but three months into your baby's life, when your baby is transitioning from the life in the womb to the life out there in this crazy, wild world. During the first three months of life, your baby is happiest and most secure when it feel as if it was still inside of your body. On your chest, skin to skin, feeling your warmth and scent, breastfeeding anf being carried. Did you know that immediately after birth, your nipples exude the scent of amniotic fluid, and baby is drawn to curl up there and breastfeed? You can help your baby to feel this warmth, familiar scent and sense of security by babywearing as much as you can during the first three months of their lives. What can be sweeter than having your newborn baby curled up on your chest, happy, content and peacefully asleep? 

The best way to wear your newborn is using a wrap - it mimics the womb - it's nice and soft, tight, warm, baby curls up into the same fetal position they are used to from the womb, and they hear your voice, heartbeat, and they enjoy the rocking  and swaying as you walk. Studies have shown that babies who enjoyed babywearing in their 4th trimester are calmer and more content. Commercial baby-carriers cannot achieve this sense of comfort for your newborn baby. 

 

 

 

Here's a step-by-step tutorial on (in my opinion) the best way to use the wrap with your newborn. Also please follow video that I posted above:

1. Unfold your wrap completely and find a middle of the fabric.

2. Hold the middle against your belly and wrap the fabric around toward your back, cross the two ends. 

3. Place each end over your shoulder so they hang from your shoulders on the front of your body

4. Tuck both loose ends through the piece that goes across your belly, crossing them again.

5. Pull both ends of fabric around your low back and tie them on your low back.

6. Take your baby, and place them on your chest, toward your left shoulder. 

7. Slide your baby under the right side fabric, pull it over them. Then the left side.

8. Finally, pull the bottom piece of fabric over your baby to secure them in place. 

9. Your baby will find whatever position is most comfortable for them. They will just curl up and be happy. 

10. Make sure that your baby's head is always VISIBLE and KISSABLE (don't carry your baby too low).

11. ENJOY the love and endorphins that babywearing brings!

 

 

Busting the pregnancy yoga and workout myths: Podcast by Mommy Workouts

I loved talking with Magdalena! After a while of shamelessly insta- creeping her account, I knew I just had to finally ask her to be on. Her Instagram, is the cutest! You see her, and her growing belly while practicing yoga with her 2 year old daughter. And it's real. Sometimes her daughter participates and sometimes she runs around. But you know thats life. And I love that Magdalena shows the realness and the acceptance of the fact that it may not be perfect but it is what it is. 

Listen to the podcast HERE

So, for this episode I wanted to talk about some of the myths and benefits of prenatal yoga. I looked into Magdalena, and she is highly educated about prenatal yoga and it's so close to her heart that I knew she could give us really good insight. Especially if we are prego and hesitant to try it. 

She is truly the sweetest and I hope you find this episode informational and helpful if you are wanting to do yoga when you have a little bun in the oven. 

Yoga during pregnancy: Beyond the physical benefits

Why am I so passionate about yoga during pregnancy? I really believe it must be the most important time in a woman’s life to practice yoga. From the moment of conception, our baby experiences life through us, our emotions and state of mind. Our little baby feels our sensory impulses, and recognizes what brings us joy and what feels toxic. Deep inside the womb, our baby feels our neurological responses to daily situations. They can feel when we are stressed, and they can enjoy the moments of happiness and contentment with us. That is because whatever emotion we experience, our brain releases the corresponding hormones into our bloodstream. Those hormones cross the placenta and travel through the umbilical cord to our baby. 

~I am holding a four hour prenatal workshop on March 11th at Buddhi Yoga in La Jolla, CA ~ 8:30 AM - 12:30 PM        

Neuroscience and yoga philosophy come together and agree on the fact that life learning clearly starts before birth, and that experiences long before birth can affect and mold personality. When a pregnant mother is at peace and harmony, the more harmonious and content is her baby’s development. To the contrary, when a pregnant mother is constantly stressed, her unborn child experiences the bouts of fight or flight stress response with her. Stress hormones act by mobilizing energy from storage to muscles, increasing heart rate, blood pressure and breathing rate and shutting down metabolic processes such as digestion, reproduction, growth and immunity. That used to be a life-saving reactions back in the days when we actually faced real fight or flight situations on daily basis. Nowadays, without us actually having to undergo fight or flight, stress hormones (cortisol and epinephrine) just travel through our body and cannibalize our health. Unfortunately, they also travel through the umbilical cord to our baby. 

 

Through yoga, we can become more centered, calm, content and present - and our baby enjoys these feelings being transferred to them. They literally bathe in our happy hormones, and their developing brain is absorbing our endorphins, oxytocin, dopamine and serotonin. Through yoga, we can help mothers get into a peaceful state of mind, so that their babies enjoy feeling loved, nourished, secure, happy and content, long before birth. 

 

There is no way we can simply eliminate stress from our lives. But we can certainly change the way we react to it. Pregnant women usually seek out prenatal yoga classes to help them with physical ailments such as achy body, fatigue, nausea and leg cramps. Soon they realize, that while enjoying all of those benefits, yoga also helps pregnant women to become less reactive. By emphasizing breath and relaxation, we teach pregnant women to create their “yoga bubble” around them to shield them from the outside world. We can teach them to flow through their daily life without reacting to stressful situations or annoying comments from strangers and coworkers. (Yes, during pregnancy everyone feels to have the liberty to give you “friendly advice” and unsolicited comments about your body, belly size, even what type of birth you should choose). Being less reactive means brushing these situations off, and preventing stress hormones from rising in our body. 

 

Just like our body protects our baby physically from the outside world (always the right temperature, no sharp edges, no loud sounds, everything is muffled and absorbed by the amniotic fluid), our mind needs to do the same mentally. Otherwise we are exposing our baby to the stress epidemic we see out there today. Mind and body are inseparably one, just like the pregnant mother and child create one unit. You are your unborn baby continuously share each others feelings and experiences, and our baby is mostly just the helpless recipient, who cannot protect themselves from stress or sadness. 

 

Prenatal yoga is so wonderful because pregnant women are such natural yogis. Even if they have never done yoga before, they just get it. The elusive yogic goal of “being in the moment” or “being present” becomes so natural to pregnant women. They put their hands to their belly during meditation and immediately feel so deeply connected with their baby, experiencing the miraculous process of growing a little person inside, the ancient wisdom of the woman’s body, the miracle of life. Meditation becomes very deep and profound. The respect for our incredible body and for nature becomes very deep. Our pregnant body miraculously delivers just the right amount of nutrients with each bite of food we take, and just the right amount of oxygen with every breath we take. Nobody has to teach us how to be pregnant, our body does it automatically, as if it has done it many times before. We call that the ancient wisdom of the female body, and through yoga, we can learn to channel all the ancient midwifes, doulas, and all the women who were pregnant before us and who gave birth. It is a very powerful feeling. 

 

Prenatal yoga is so much more then a series of modified poses. It is all of the above and more. With breath work and meditation, we prepare the pregnant mother for the progressing pregnancy, labor and birth. We teach her how to be present and connected with her baby. We teach her how to appreciate every moment in her pregnancy in a society that only has us looking forward and counting the weeks to our due date.

 

I am holding a four hour prenatal workshop on March 26th at Buddhi Yoga in La Jolla, CA.      More details and to register here