Prenatal Mental Health Check-In

So it's December....which means shorter hours of sunshine, cloudy days, snow and cold (at least here in Ontario).

Mental health in general during the winter is a challenge thing. The environmental factors that impact mental health are at a massive low in the winter months; when the days are dreary, we feel that in our bodies and minds.

Now is a great time to check in with your mental health status during pregnancy before the stress of the holidays hit.

How are you feeling?

Be honest here. Let down your guard and be honest. It's ok to say that you're not enjoying every moment of pregnancy. It's ok they be absolutely euphoric about pregnancy and you upcoming birth.

No matter how you are feeling.....

it. is. ok.

Take a few minutes to find your breath today. If you're feeling stressed or overwhelmed, anticipating a stressful holiday season. Or if you're quickly approaching birth and time seems to be flying by you.

After you've found you breath and have felt your heart slow, start planning out some self care activities to carry you through the most stressful time of year. Pregnancy itself is stressful, add in the holidays and family dynamics, potential for judgement and it's easy to see how your mental health can become compromised and difficult to manage.

However you are feeling, today and in the coming weeks, it is ok.

Acknowledge it and find your breath. Find a way to slow the pace of your heart. Check in with yourself every so often throughout your pregnancy, especially during the winter, and be honest.

xoxo
Shannon

Winter Pregnancy Safety

I remember my pregnancy Graeme well, and not just because it was after a loss but because it was a winter pregnancy between months 2 to 6!

Being pregnant in Canada during the winter is a huge challenge. You want to get out but the roads and sidewalks are slippery. It's cold and you're not sure how to dress. You want to stay active, but how?

After the first trimester fatigue passed, I was determined to keep up with running but that meant slippery surfaces and inconsistent weather. Then there are the times where the days seem to only last for a few hours and by the time you are home from work or whatnot, it's dark and the coziness of the couch and Netflix is calling your name.

If you want to stay active during the winter months of pregnancy, be mindful of a few things.

For footwear, consider putting extra traction on your running shoes. Head to your local running store for their individual recommendations and tell them what your goals are. If you are like me during pregnancy, maybe you're running three times a week and still training for races through your 8th month. Maybe you just want to take the dogs out for a walk every evening. No matter what your goal is, make sure you are wearing shoes that have extra traction for slippery surfaces.

Layering is the easiest way to dress for pregnant in winter. Consider thin layers that are easily tied around your waist or chest. Bring or wear a cheap pair of thin gloves that can be taken off and stuffed in a pocket when you overheat. I used to feel like I was overheating a lot during pregnancy when I was running, but having layers allowed me to take off simple things like ear warmers, gloves, a long sleeved tee shirt to make sure I was comfortable at all times.

Always always always tell someone where you are going and take you cell phone with you. If you can, take a mophie or battery backup with you just in case.

Lastly, follow your instincts. If you're not feeling up to you scheduled run or walk on a particular day, stay home. Pregnancy isn't the time to push your limits but is the time to listen to your body and your instincts.

Stay safe and warm. Be smart. And when all else fails.....

Couch
Blanket
Netflix

xoxo
Shannon

Childbirth Education From the Comfort of Your Own Home!

Dreading prenatal class in the dark days of winter? We have an online workshop that is the perfect solution to those who would rather stay cozied up at home in their pajamas, yet still want to learn about all of the incredible options that they have for their birth!

birthPrep takes you through everything from positions for labour and birth, comfort measures, what to expect in the first 24 hours following birth and some simple strategies for your postpartum transition.

We've created a series of conversational videos, a PDF handbook, various worksheets and then open the floor for questions. Once you complete the online course, simply email us with your questions and one of our very capable doulas will be in touch with you to make sure you get all the answers and guidance that you seek!

To find out more about birthPrep or to register for the course, click here!

xoxo
Shannon

Pregnancy After Loss

There are so many aspects to pregnancy and parenting that just aren't talked about. You know the things I'm talking about; the ones that happen every day and no one wants to talk about because they're hard. They stir up emotions that we would rather bury and hide from.

Today we are talking about pregnancy after loss.

It's a time of such mixed emotions. A time I remember well. After the guilt and grief, numbness and pain came this time where we were supposed to be overcome with joy when we found out we were expecting again.

It had only been six weeks or so. The pain was still there from losing the one we would never meet. How on earth we were supposed to be overcome with joy?

I was overcome, all right. With fear. With anxiety. With a secret worry that we would lose another.

Pregnancy after loss is scary. While absolutely you greet each little milestone with open arms and joy, there's a huge amount of fear that comes with it. And then the questions start.....

Is it too good to be true?
When is something going to go wrong?
Something will definitely go wrong, right?

But the answer, truly, is that nothing bad is necessarily going to happen just because it happened before.

If you are pregnant after a miscarriage or some type of pregnancy loss, take it one day at a time and surround yourself with a support network that makes you feel happy, calm, good and confident. A network of people who will acknowledge and validate those fears and worries and who will give you the space you need to express them.

Be gentle with yourself and take it day by day.

Know that the fear and worry is totally normal, and it won't always be there. Sure, once baby is here a whole new crop of worry will surface, but the fear of pregnancy loss and miscarriage will cease to be.

Live and appreciate each sweet moment. Each kick and hiccup. Each roll and push. These are the moments that remind you that you are having a healthy pregnancy and that the fear holds no place for you.

If you ever need support, know that it is there and we hold you with compassion.

xoxo
Shannon

Stress Relief During Pregnancy

As hormone levels are out of whack during pregnancy, so are stress levels. Things that were never a trigger for you may cause an extreme amount of stress during pregnancy, so being prepared and filling your toolkit with stress relief exercises is a great thing to do in the early stages of pregnancy.

The first step in creating your stress relief toolkit for pregnancy is to think about the activities that you enjoyed prior to becoming pregnant. Maybe it was going to the gym or hitting the trail for a hike. Perhaps it was exploring a local bookstore or coffee shop. Maybe even a trip to the salon or spa for some pampering. Whatever gave you stress relief prior to pregnancy is a great place to start for what will give you relief during pregnancy.

Take it day by day. As your body and hormones change, so will your needs.

Then, think about the foods that you're loving right now that give you all the good feels. Chocolate, ice cream, pickles, salads, fruit, cake, cheese. Whatever it is that you're craving, tuck a few things away in your fridge or pantry so you have emergency stores for when your stress levels are high.

Finally, practice your breath and visualization. Breathe in evenly for a count of four and picture a place that brings an extreme amount of calm for you. It might be a beach, or wherever your partner proposed. It could even be your own home! Wherever you feel calm, grounded and centred, bring that place into your mind and breathe.

When all else fails, there's always Netflix, ice cream and napping!

xoxo
Shannon

5 Things You Should Know About Home Birth

Thinking of having a home birth for your baby? We've compiled a list of 5 simple things that you should know and consider if you're thinking that this way of birthing is right for you.

Having a home birth means being able to create your environment

While is same is true of hospital births, birthing at home means having even more control over your environment. You are in familiar surroundings, which instantly lowers stress and keeps adrenaline low, letting oxytocin flow. To prepare, think about what your ideal environment looks like, smells like and feels like for birth. This may be the smell of a freshly baked batch of cookies, the blanket that you love to curl up with on the couch during movie night, or photos from your favourite vacation spot.

Embrace all of what this environment will be for you. Set up those pictures, wrap yourself in something lovely and comforting, bake cookies (or have your doula bake you cookies!).

Home birth can be messy

Well not can be, it is! All birth is messy! Have a shower curtain (or a few) on hand to protect your home and surfaces the best that you can and don't worry...everything can be cleaned!

Visitors may want to come earlier since you're already at home

This is definitely something we see with our home birth clients, and we encourage you to consider it carefully. At the hospital, if you've given birth in the middle of the night or the wee hours of the morning, chances are you won't be sharing the good news and visitors won't be knocking on your door much before noon. With a home birth, visitors seem to think that because you're already at home, you're free game for visitors. If you want space following the birth of your baby, you're perfectly within your rights as a new (or new again) parent to not share your news until you're ready, or post a sign on the door indicating when you will be accepting visitors.

Home birth isn't for everyone

If you are having a particularly difficult or strenuous pregnancy, are considered high risk or simply do not want a home birth, that's perfectly fine. There are loads of different conditions such as elevated blood pressure, prior cesarean birth, and prior significant postpartum hemorrhage, that make home birth a less than ideal option for some women. If you're still wanting a low intervention birth and to control your environment, discuss what your options are with your medical team and make a plan that includes as much of your home birth ideals as possible.

Only midwives attend home births

If you're considering a home birth and are under the care of an obstetrician or family physician with maternity specialty, chat with them about your options as only midwives (at least in Ontario) will attend home births. A simple transfer of care may be all that you need to carry your home birth wishes!

Remember! This is your body, your baby and your birth. Only you know what is right for you!

Having a doula present at your home birth provides a great deal of benefits, and we mesh incredibly well with the care of a midwife. While they are tending to your medical needs, we can provide emotional and mental support.

Put us to work! We're happy to head to your kitchen and make food to keep everyone energized. We can run out and grab supplies if they are needed. We can entertain older children if they are at home during the early stages of labour.

We can hold the space and help with the environment.

Wishing you all the best for a happy, safe, and healthy home birth!

xoxo
Shannon

birthPrep: Pregnancy and Birth Education...online!

Did you know that you can take the full birthPrep: Pregnancy and Birth Education course from the comfort of you own home??

What can you expect from the online course? This course was created from a love of supporting and empowering women and their families throughout pregnancy, birth and postpartum.

Be gentle and kind with yourself. No two pregnancies are the same, and no two families are the same. We encourage you to make the decisions that work best for you in this moment, knowing that it is perfectly ok for those decisions to change later on.

birthPrep will take you through....

• What to Expect During the Final Stages of Pregnancy
• Signs of Labour and the various Stages of Labour
• Comfort Measures for Labour and Birth
• Labour Positions and Why They Matter
• Your Options During Birth
• Standard Hospital Procedures
• Interventions and Why They May Happen

and so much more!

What are you waiting for? Register today and work through this conversational, compassionate and research based prenatal education course at your own pace! Our team is here to help and support you along the way!

xo
Shannon

What Is It Like To Be On-Call?

We are often asked during our consultations what it is like to be on-call, so I thought it would make an interesting editorial piece.

So, what's it really like to be on-call, and when does that even start? What does it mean?

Well, the on-call period for our clients really starts from the time that a family contracts our services to the 6 weeks following the birth of their baby. Now....typically, early on-call is lots of emails and texts, and as mama approaches 36/37 weeks gestation, their phone number gets moved to our favourites list with the loudest ringtone we can find in our options.

We answer every text and email promptly, and once that 36/37 week gestation time hits, we answer the phone regardless of the time of day.

So, what is that like from our perspective?

It's like every other day of the year.

While certainly our senses are heightened and we are filled with excitement and anticipation for our clients, we have a few rules surrounding the on-call time in the later stages of pregnancy.

We don't leave the city limits (unless planned prior to contract)
We don't drink alcohol
We have our ringer on high at all times (with vibration on as well)
We go to bed early
We make plans for backup and backup-backup child care
We have our bag packed and by the door
We have a change of clothes laid out in the bathroom for middle-of-the-night changes

In a few words, the on-call time is amazing. It is so exciting when the phone rings (regardless of time of day) and we are called into action. Witnessing birth is something truly incredible, and we wouldn't trade those moments for anything in the world.

xoxo
Shannon

New Classes Starting Soon!

We have three new classes coming to North Yoga & Wellness in just two weeks, and they have something for everyone.

Shannon leads our Mindful Motherhood series, a class written specifically with mama's in mind. Over the course of an hour, for four weeks, we will spend time sharing our stories of motherhood, talking about who we are now and who we aspire to be. We will celebrate the small victories, and acknowledge the moments where we feel less than.

Each class will end with a meditation, where you can indulge in some weekly self care, sink back into the yoga mats, cozy up with a warm blanket and just be.

birthPrep is our four week childbirth education and birth prepartation class. This round is being led by Birth and Postpartum Doula Lisa, who provides a safe environment for parents to get to know their options, discuss them openly and find the path that is right for them.

There is no right or wrong way to birth your baby, or raise your family. We are here to help you navigate all of the options, provide you with nonjudgmental support and the information you need to make empowered decisions.

Shannon wraps up our Sunday classes with a fantastic four week session, Meditation for Stress Relief. Open to beginners and more advanced meditation practitioners, men and women alike - there is something for everyone at this practice.

Using soft spoken words, visualizations, candlelight, warm blankets and a safe environment, we encourage you to indulge in an hour of self-care time, let go of thoughts that don't serve you in a positive way and let the stress melt away.

To register for any of these classes, email us! info@sweetstellas.com

Meditation for Pregnancy and Birth

While birth can be chaotic and unpredictable (not always!), mentally preparing yourself for labour and birth can be a wonderful tool in finding a bit of control over your process.

When we set out to design a mala with Laure from My Mala Necklace, we wanted it to incorporate all of the elements that make up a mom.

Courage
Strength
Calm
Patience
Love

Sometimes these elements are difficult to find in ourselves, but by practicing a bit of meditation, holding your mala beads close to your heart and feeling the stones warm to your touch and energy, you might be surprised at what you find.

The courage to endure
The strength to push through
The calm and stillness between breaths
An intense amount of patience
And love
Abundant and unconditional love

In our meditation classes and on our podcasts, we talk about a love not only for those around us, our baby inside our belly, but also a love for ourselves. This is exceptionally important during pregnancy when our body is not our own, our hormones are raging and we are preparing for the unexpected.

Be gentle and kind with yourself
Hold yourself with an open heart
Be confident in your birth process

Whether you need to harness some confidence and inner strength (lava), feel some abundant and unconditional love (pink quartz), or inspire a sense of peace and calm for your birth (howlite), all of these elements live inside you. They grow with every breath you take, with every beat of your heart.

With every touch of your mala beads, these elements ignite within you and they prepare you for a beautiful birth experience, calm transition into motherhood, and the strength to endure, with patience and love.

 xoxo
Shannon

Tour of our Doula Bag

Another new feature this year...a look inside our doula bag! Every month, we will feature a different item from our doula bag, explain why we have it, what we use it for, and how it aids in your birth experience.

Stephanie giving a talk about our #doulabag! #ldnont #birthdoula #postpartumdoula

A photo posted by Shannon Moyer-Szemenyei (@sweetstellas) on Oct 24, 2015 at 9:02am PDT

Gum and Lollipops

These are items time and again that I consider actually taking out of our doula bag, but then all of a sudden...whamo! Mom gets sick to her stomach, or the air in the birthing suite at the hospital is just unbearably stale and Mom needs a lollipop to suck on.

Or....in a mad dash to get out of the house, I forget to brush my teeth!

Sometimes when labour is long and exhausting, and Mom unfortunately isn't allowed to eat anything and doesn't want another cup of ice, a lollipop or piece of gum is a nice alternative.

Essentially, life happens and sometimes all you need is a piece of gum to freshen up, or a lollipop as a distraction while you're having contractions and labouring in the tub.

No matter the reason, we have you covered.We stock peppermint Pur gum that is aspartame free, and a variety of lollipops, from cherry to rootbeer, strawberry to watermelon. My favourite lollipops are the Jolly Rancher ones, as they are incredibly flavourful!

xoxo
Shannon

Home Remedies for Colds during Pregnancy

It is that time of year again, yup you guessed it! Cold and flu season! ICK! Cold and flu season sucks in general, but it is HORRIBLE when you are pregnant. There are not a whole lot of things you can take that are safe for a baby. Fear not! There is no need to suffer through it! Here are some home remedies to try out. 

Chicken Soup – No surprise here right?  I don’t know about you but my Grandma makes an amazing chicken soup and it always makes me feel better.

Neti Pot – You mix a warm saline solution and pour it through your nasal passages. It clears out all the junk and helps you breath better! This may be a little on the gross side, but since it is only saline it doesn’t affect your baby!  If you are too afraid to try a neti pot there is a squirt bottle version available now too or you could hold your head over a bowl of hot water and the steam will have a similar effect.  

Keep Hydrated – This one probably isn’t all that surprising either, but when you aren’t feeling well it is easy to put this on the back burner.  Keeping hydrated is very important during pregnancy because dehydration can cause contractions. 

Honey, Lemon, Ginger Tea –This mix is amazing because the honey is an anti-viral and will help soothe your throat, the lemon has vitamin C and the ginger is an anti-inflammatory.  Can’t get much better than that!

Hot Compress – Applying a hot compress to your sinuses or sore muscles will ease your pain and tenderness.  The heat will take down the swelling and help clear out your nasal passages.

Night-Time Humidifier - Having a humidifier will make it easier for you to breathe at night and they are great for babies too.  Why not buy one for the nursery early and test it out on yourself.

Sleep with Head Held High – When you are congested it is hard to sleep on your side. It is hard enough sleeping when you are pregnant as it is.  So, prop that head up so you can breathe easier.  Even if that means you are basically in a seated position, that’s ok! Do whatever it takes to get that much needed sleep.

Hopefully you do not catch that awful cold or flu this season, but, if you do, hopefully some of these tips will help you through it.

xoxo
Stephanie

*disclaimer: these tips for managing colds during pregnancy do not replace the care and medical advice of your health care professional. Before attempting any home remedy, please consult your doctor or midwife.

Oxytocin: The Super Hormone

For most people, the term "oxytocin" is not new. The Love Hormone, as it is often called. It makes you feel happy and relaxed, calm and confident. And yes, lovey. It is no surprise then that this hormone takes the lead during labour and birth. All of the feelings that it elicits aid in the natural progression of labour. When released from the pituitary gland, it travels through the bloodstream, to the uterus (which is a muscle), and tells it to contract. This pressure pushes down on baby, nudging baby's head against the cervix, which causes it to thin and open (effacement and dilation, respectively). As the baby is putting more and more pressure on the cervix, oxytocin is once again released into the bloodstream, repeating the cycle. What makes oxytocin even more amazing is the fact that it also has a tendency to lessen your experience of discomfort, pressure, tightening, or pain. Naturally occuring oxytocin actually causes labour and makes it more manageable! This clearly grants it Super Hormone status. Want to help this Super Hormone do its best work? Here are the top four ways to support your body's natural production of oxytocin

1. Physical contact during labour
Given its nickname, it is no surprise that you can increase oxytocin levels with physical, loving contact. Oxytocin production can be stimulated through various types of sensory stimulation, such as a caring and reassuring hand on a back or shoulder, Light Touch Massage, hand holding, and kissing. You may have heard that dancing during labour is encouraged, as it can help baby wiggle their way down the birth canal. Dancing also makes us feel good! Try busting a move to your favourite song and not cracking a smile! Those happy feelings bring on a more positive outlook on your experience, and also - you guessed it - help stimulate that wonderful hormone. Not only do these physical elements cause a topical sensation which stimulates production at a base level, but they also create a feeling of safety, love, and happiness

2. Mentality
There is no underestimating the power of the mind when it comes to labour and birth. Your relaxed, calm, confident state will allow your physiological processes to fulfill their very important roles - this includes the production of oxytocin. Working on your mental preparedness during pregnancy is imperative. Practice self-care, physically and emotionally. Take a prenatal fitness class, eat well, and know you are doing all you can to prepare your body to grow and birth your baby in the best way you can. Take the time to work through any negative feelings you may have (stress, fear, anxiety) about labour, birth, or transitioning to parenthood. Meditate, breathe, visualize your positive birth, recite affirmations. Begin to focus on the joy and the excitement. Increase your feeling of control and empowerment by educating yourself. All of these things will help you feel relaxed in the moment, and as that moment approaches. This will help get and keep that oxytocin flowing!

3. Food and Drink
This is two-fold. First, you should focus on fueling your body properly and giving it the care and love through nutrition that it needs. Labour and birth is hardwork, and your uterus is a very hardworking muscle. Let's help it out by staying hydrated and consuming healthy snacks throughout labour. Treat your body well, and it will most likely reciprocate. Second, choose foods that could stimulate oxytocin production. Yes, they exist! While all food can potentially have an oxytocin-boosting effect based on your enjoyment of the experience, apples and chocolate are two that can specifically bring on this reaction. Apples can give estrogen levels a kick, which in turn increases oxytocin, while chocolate works the same way with dopamine (NOTE: there are other foods that increase estrogen levels such as wheat, pasta, tomatoes, and garlic, but these are very rarely consumed by labouring women. Almost all would like to eat chocolate!)

4. Lighting
Just like food can work to create collaborating hormones, so can environmental elements, such as lighting. Melatonin, which is naturally produced by dim lighting, quiet surroundings, and a calm atmosphere, boosts oxytocin levels. For this reason, lighting cannot be underestimated during your labour and birth. Shut the blinds, turn off the lights, and get those candles lit. You'll feel relaxed and comfortable in no time, and your natural hormonal processes will work hard to get things going. Keep this going regardless of being at home or at the hospital, and also after baby has been born. You need that continued oxytocin to (1) help make progesterone, which will stimulate lactation and (2) to encourage your uterus to continue to contract to expell the placenta, control bleeding, and reduce to its pre-pregnancy size.

Your body's ability to naturally create this wonderful hormone is pretty amazing. It is hardworking and multifaceted. It causes contractions, increases pain threshold, reuces anxiety and blood pressure, and promotes lactation and healing.  Your body knows how to make it, but you can also take control of your experience by giving it a helping hand. Use this knowledge to become Oxytocin's trusty sidekick. And although I don't see a comic book or movie franchise being created based on Super Hormone, I have to say - I think you two make a pretty dynamic duo

xoxo
Kristine

Sex After Pregnancy and Childbirth

Congratulations on the birth of your new baby! As you transition from pregnancy to parenthood, you will likely experience a new world of emotions, hurdles, and milestones. The relationship between you and your partner however, needs just as much attention and support as it had before.

Sex may not be something either of you are thinking about right now, but eventually that time will come. After all, it did play a role in your new mom title.

In reality, you partner will be ready before you are. For good reason, they didn’t go through the physical demands of pregnancy, labour, and childbirth. You may find yourself needing to tell your partner that you are not physically ready. You need to take the time to heal and it’s absolutely acceptable to do so. You do not need to feel guilty or embarrassed, your partner will understand.

In some cases, you may be physically healed but not be mentally ready. When I was pregnant, I was told to wait until your doctor gives you the “okay” at your 6-week postpartum check-up. I was very strict about following this rule. Then when I asked the doctor at my appointment, she said that I was able to as soon as I felt ready. Physically, I felt better before my 6-week check-up, but I needed that “go ahead” from the doctor to be mentally ready. 

Being emotionally ready is another feeling you may struggle with. You may have some extra skin or stretch marks that you never had before. Try your best to be proud of your post-baby body! You are beautiful, and that absolutely perfect baby in your arms, she made your body amazing! I promise you that your spouse isn’t concerned with anything you feel insecure about, and very likely thinks that you’re even sexier after having carried and birthed your precious baby. 

When the time finally comes, keep in mind that your partner does not want to hurt you. If anything hurts or feels uncomfortable, tell them. Things may feel different, you might be tense or nervous, you may be sensitive or feel a weird point of pressure. Everybody is different, so be gentle and remember to communicate with your partner as openly as you need to.

xoxo
Ashley

5 Things You Need After Giving Birth

We all know to put a note on the garage door not to forget the camera, iPhone charger cord, spare change and credit cards as you dash out the door to go to the hospital to have your baby. But have you thought about the things that you need after birth?

Sleep

We strongly encourage you to limit the number of visitors that you have that first day when your babe arrives. Giving birth is exhausting, both physically and mentally. You will likely want a rest after birth, as will your baby, so take advantage of those quiet moments and sleep. Your family will be more understanding than you think, and there will be loads of time to visit with you and baby after you get some rest.

Food

If you are having a hospital birth, you likely will only be allowed clear fluids (tea, coffee, juice, popsicles, broth, gingerale) until after your baby is born. It is highly probable that you will be absolutely ravenous fairly immediately after birth. Most hospitals will offer you tea and toast with butter or jam. Now, if you have a doula attending your birth they will likely bring you snacks and goodies that they leave with you. However, if you don't, I highly recommend packing a small cooler or lunch bag with whatever you want to eat after birth. Apple fritter? Pack it. Wrap with a side salad? Pack it. Cheese and crackers? Pack that too. If it's not there, unfortunately you'll get toast.

A Shower

I didn't realize the importance of this until after our second birth, but having a shower and using your own shampoo and conditioner, body wash and moisturizer....it's personal space, warmth, a time for you to gather your thoughts and reflect on what your amazing body just accomplished. It's kind of like when you're sick and you have a hot shower; you just feel more human afterward. Remember to pack your blow dryer and hair straightener if you need them!

Your Own Clothes

With my first birth, I lived in the hospital gown pretty much until we were ready to get discharged. Since I was trying to breastfeed, I didn't see the point in getting dressed over and over and over. However! With my second, after a nap and a shower, I got into my own clothes (leggings, tank top and a cardigan) right away. It felt so good, so human, and so normal.

A Warm Blanket

There's a certain amount of shock that goes through our body after we give birth. As your hormones drop significantly immediately after, your may start to shiver and shake. It's totally normal, and a warm blanket will bring lots of comfort. If you have one that you love from home, bring it with you for your bed after you are transferred from the birthing suite to your room. Or, ask the nurses for one of the operating room warm blankets as they tend to be warming than the standard warm blankets (a tip my doula Jena shared with me!)

And here's a bonus one for you from Stephanie and Ashley!

Toilet Paper

You know what just happened down there, right? Do you really want to use the scratchy one-ply that the hospital provides? Get the good kind, and hide it from your spouse if you have to!

Do you have things to add to the list? Leave them in the comments!

xoxo
Shannon

Early Bird Registration closes TOMORROW!

Tomorrow is your last chance to save $100 on registration for both the Postpartum Wellness Retreat in February and the Prenatal Wellness Retreat in May!

Space is limited to 5 attendees for each retreat! This is to ensure you are getting specialized attention and care, one-on-one doula support and that there is ample time to tend to each person, as well as space and room to move as a group.

Register now for one or both of these amazing retreats! Tomorrow is the last day to save $100!

Tips for Surviving Winter Pregnancy

Being pregnant during the winter time has a whole host of challenges from the winter blues wreaking havoc on your already fragile hormones and emotions, to physical challenges of getting out and about with your bump...safely! Here are a few tips to help you survive your (beautiful) winter pregnancy.

 Stay Hydrated: Of course this is important in every pregnancy no matter what season we are in. However, winter air is very dry and therefore makes us dehydrated faster. As you go about your day you’re going in and out of buildings with the heat blaring full blast and likely getting overheated. Ensure you drink more water than you think you need.  Dehydration can cause a lot of problems so it’s very important that you stay well hydrated. 

Venturing out into the bitter cold: Cause let’s be honest, that sounds like so much fun! Exercise is very important during pregnancy but being cooped up in your house isn’t a walk in the park.  Sign up for a prenatal exercise class! Not only does it get you out of the house the fact that it is pre-scheduled and already paid for is great motivation.  A yoga class or a Pilates class would be a great option, it can help ease back pain and possibly help you to control your breathing which will come in handy during labour.  Also, if you’re cooped up in your house then you are most likely not getting enough sunlight which also means you might not be getting enough Vitamin D. Consider taking a Vitamin D supplement, but of course check with your doctor beforehand.

Germs: They seem to run wild during the winter don’t they?  Most pregnant women are terrified of getting sick because it is hard to figure out what you can and cannot take to treat your symptoms (http://www.webmd.com/baby/guide/taking-medicine-during-pregnancy).  Don’t be afraid to be that crazy lady that washes her hands constantly, but make sure to keep lotion on you because your hands will dry out fast (because winter air is dry).

Pesky Slippery Sidewalks: Obviously if you’re walking around in the midst of winter you do not want to slip and fall.  Invest in some good, flat, non-slip boots! It will be well worth the money having the peace of mind.   Also, try not to carry anything too heavy since your centre of balance is already off.  If you do take a tumble and hit your belly call your doctor to make sure everything is ok with you and baby. Better safe than sorry right?

Winter Coat Doesn’t Fit: Heavy winter maternity coats can be quite pricey and it is hard to justify spending lots of money on something you’re only going to get short use of.  Of course you will need a winter coat, we do live in Canada, but it doesn’t have to be the most expensive coat out there.  Try layering up and wear an oversized sweater underneath your coat, or maybe even thermal underwear.  You may want to have a lighter layer underneath the warms ones just in case you have a tropical moment while you are out from all those buildings with the blaring heat!


When in doubt, we vote for movie dates in with take out and pajamas under a warm blanket. Let the snow fall outside....not your precious bump on the siewalk! Do things, and surround yourself with those, that make you abundantly happy and you will sail through winter pregnancy with ease.

xoxo
Stephanie

Things I Never Thought I'd Say in Labour

You'll be seeing this theme of Things I Never Thought I'd Say throughout blog posts in the coming year. Ashley kicked it off nicely last month in talking about all of the weird, wonderful and gross things she never thought she would say in the first year of being a parent to an adorable little boy, and now I'm going to list some of the things I never thought I would say in labour!

That's stupid! (when being told to not push so hard, there may have been an F word in there too...)

Seriously, who says that to a pregnant woman? Don't push? Really?

Do you think I could get an iced coffee after this?

I totally pooped, didn't I?

Can I get an epidural? I definitely forgot that my pelvis is about to break in two!

Did you just ask if I can feel my leg? I can't feel anything!

Do you think we can watch another episode of Sex and The City before I have to push?

You're sure it's a boy? 

What if it's a girl?

We don't have a girl name!

Whoa...what was that? Is it out?

Oh my god I'm starving.

What are some of the things that you never thought you'd say during labour? With our first, I definitely topped off my epidural at every opportunity so I really felt nothing and had no concept of time. With our second labour, it was calm and I was relaxed. I watched SATC with my doula, Jena, while my husband had a nap on the cot beside my bed.

But man did I want an iced coffee and an apple fritter!!

xoxo
Shannon

Tips for Managing Gestational Diabetes

A diagnosis of gestational diabetes can certainly throw things out of whack for the remainder of your pregnancy. From limited diets to tracking food consumption and upping your water intake, it may mean a lifestyle that you aren't accustomed to and some changes for the health of both you and your baby. Here are some easy tips for managing gestational diabetes.

Check Your Blood Sugars Regularly:  Meet with a Diabetes Educator or your OB to learn how to check your blood sugars, what your levels should look like and how to take any medications that they have prescribed to you.

Monitor Your Eating Habits:  Meet with a Dietitian/Nutritionist, they can help you monitor what you are eating and teach you how to change your diet to keep your blood sugars under control. 

Eat Those Carbs:  Carbohydrates are an important component in any Diabetes diet.  They are what keep your energized and what keeps your baby growing.  Hormones can make it difficult to control your blood sugars in the morning, so consider spreading out your carbohydrate intake throughout the day.  Eating a variety of foods like whole grains, fruits (with skin), veggies and dairy products will help you get the carbohydrates that you need.  High fiber or low-glycemic foods like apples, pears, broccoli, carrots, beans and flax seeds will help keep your blood sugars at your optimal level, which will also make you feel full longer.

Avoid Sweet Drinks: This includes juice, sweet tea, soda and any drink with added sugar.  These drinks are one of the fastest ways to raise your blood sugars.  Water is your best option or low-fat milk.

Physical Activity:  Regular physical activity is encouraged during pregnancy, however, if you develop Gestational Diabetes physical activity is a MUST.   Of course consider what your physical activity level was before your pregnancy and pick activities that will not put you or your baby at risk.  Try swimming, water aerobics or walking as these are low-impact activities.

Catch Some Z’s:  Because let’s be honest, getting enough sleep is important in every pregnancy.

Research Breastfeeding:  Exclusive breastfeeding (when breast milk is the only source of food for your baby) is recommended if you had Gestational Diabetes.  HOWEVER, please remember that the decision is ultimately up to you and whatever works for you and your family is what is best.  It doesn’t hurt to know all your options though.  Meeting with a lactation consultant could be very beneficial if you are considering breastfeeding.

Schedule Follow-up Visits:  Unfortunately, developing Gestational Diabetes increases your risk of Diabetes later in life as well as in any future pregnancies.  Some OB’s recommend all women that developed Gestational Diabetes get tested for Diabetes at 6 to 12 weeks postpartum due to this risk. It is important that you let your future doctors know you had Gestational Diabetes in a previous pregnancy so they are aware of any future risks you may have.

 xoxo
Stephanie

Food to Ease Morning Sickness During Pregnancy

There are many joys in pregnancy; morning sickness is not one of those joys.  If you are one of those moms that are fortunate enough to not get morning sickness, that’s awesome! However, if you are struggling with morning sickness hopefully some of these food options will help you out.

Crackers/Pretzels:   

Anything dry & salty is great for soothing stomachs.  The starch in crackers and pretzels also help to reduce stomach acid.  Have a few crackers or pretzels before bed or as an evening snack.  This will help make your morning a bit more bearable.

Toast:    

This is a perfect breakfast option if you are struggling with morning sickness, considering adding peanut butter to get your protein as well.

Dairy Products:                 

 Dairy is also great at reducing stomach acid.  Try having a glass of milk in the morning or some Greek yogurt. Or try mixing it up and have cheese and crackers!

Ginger:                 

 Ginger is the most popular and well known option to help with morning sickness.  Try adding ginger directly to your tea in the morning or something as simple as gingersnaps or gingerbread cookies.  There are also ginger hard candies that you can get.  Ginger pills are also available at any local pharmacy.

Lemon:                  

Lemon has a natural calming effect, try adding lemon to your water throughout the day or lemon hard candies.

Extra tip:   

Avoid eating greasy or oily foods.  This will worsen your morning sickness.

At the end of the day try to remember that morning sickness is a good sign, it means your baby is healthy.  Morning sickness is a stage in pregnancy and once you’re done you have a beautiful baby! It may be hard in the moment but at the end of it all you get such an amazing gift!

xoxo

Stephanie