Pregnancy & Postpartum Tips

Pregnancy & Postpartum Tips Ensure your mama thrive! Free Guide! Stroll through pregnancy and postpartum feeling light, energetic and centered. a ...
Author: Barnard Cole
49 downloads 1 Views 3MB Size
Pregnancy &

Postpartum Tips

Ensure your mama thrive!

Free Guide!

Stroll through pregnancy and postpartum feeling light, energetic and centered. a guide by Cate Stillman

creator of the mamabirthing e-course and founder of yogahealer.com

mamabirthing.com check out the e-course

Pregnancy &

Postpartum Tips

Stroll through pregnancy & postpartum feeling light, energetic and centered. By Cate Stillman

Free Guide!

If you know a mom-to-be who would like this ebook, send them to www.mamabirthing.com where they can get the free guide AND all the other free information I give away once they are on my free gift list.

Disclaimer and Copyright The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributor of this booklet. This booklet is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet. Except for personal use, no part of tis publication may be reproduced or distributed in any form or by any means, electronic, mechanical, photocopying, or otherwise without prior written permission from the publisher. If you enjoy the information with this program, Yogahealer would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up for our free newsletter, or supporting our continued work by considering our other programs and products. Copyright 2012 by Yogahealer, L.L.C. Pregnancy Tips & Wisdom Secrets is a trademark of Yogahealer, L.L.C. All rights reserved. Published by

Yogahealer, L.L.C. 5029 N. Highway 33 Tetonia, ID 83452

Pregnancy & Postpartum Tips

Table of Contents

what’s in here? Foods for Mama Thrive

4

Don’t Graze































Dear Mamas & mama-to-be’s, You have the potential to feel light, energized and centered, gracefully transitioning through pregnancy, birth and postpartum. The stakes are high - because if you’re in your potential, your family is in their potential. Your wellness and your baby’s wellness are the same. What is going to enable you to fully step into this potential? First, promote yourself to the position of Personal Wellness Authority. Second, educate yourself on postpartum self-care. Postpartum self-care is THE BIGGEST BLACK HOLE IN WOMENS HEALTH. Our modern medical culture offers ZERO postpartum care for the mother. Third, PRINT THIS TIPS GUIDE. This Guide isn’t designed to sit on a computer. Print it or send it to Kinkos. Pin various pages to your fridge or your bathroom mirror. Put the others in a 3 ring binder. Engaging with this guide, you will be on your way to what I call “mamathrive.” I’ve got your back on the journey ahead, Cate Stillman

mamabirthing.com check out the e-course

Recipes to Open Your Channels Drink your Nutrients Soups for your Souls Traditional Ayurvedic Prenatal Recipes Eat Mostly Vegetables! Glorious Grounding Grains Kitchen Sadhana 3 Teas A Day of Simple Food

Self-Care for Mama Thrive

15

Rub Oil on Yourself Train your Fans Sacred Ceremonies Thrive Guide First, Second, and Third Trimester Cheat Sheet

Postpartum for Mama Thrive First Week Postpartum Checklist for Mama First Week Postpartum Recipes Belly Wrapping

22

next section:

Foods for mama thrive

Before we dive into the recipes we should chat. There is turmoil in the food world today, on every level from soil to plate, plate to body, and body to soil. In Ayurveda we talk about honoring the 5 elements in our food (earth, water, fire, air, and ether) and inviting them to become the five elements of our body and our baby’s body. Food neurosis is one of our generation’s conundrums. Let’s put our food neurosis aside and simply enjoy the colors, textures, the variety, the life force energy of what attracts us. Whether you harvest from your natural food store, your garden or the foods, pay attention to what is calling to your

sense organs. We begin the process of absorbing nutrients with our gathering our food. As you walk through the produce section, seat your attention in your baby’s awareness. What is your baby attracted to? What is so appealing you can’t resist? Get more of that! As you read through the following pages, circle the ones you want to start using. Pin your favorite page of the week to the fridge. Get green juice on it - you can always print another copy. I’ve included a few gems from my Living Ayurveda Course to deepen your learning. Make your kitchen your friend and it will nourish you. Practice weekly

mamabirthing.com check out the e-course

kitchen sadhana (sprucing up and spiritual food prep) and your body will run smoothly. You can also find a free audio workshop called, The Simple Kitchen under Free Stuff at yogahealer.com.

The Tips Guide is a portion of the prenatal and postpartum e-course available to you in the:

mamabirthing e-course!

Don’t graze

or eat for two unless you want to feel heavy and bloated.

Welcome to your new favorite food: a beverage. Drink your nutrients is a great rule of thumb for pregnancy,. Overeating is a really bad idea during pregnancy. It cause a whole mess of problems that you might get away with when you’re not pregnant. The extra food clogs your entire process of digestion, absorption and elimination. The extra gunk starts to make simple processes like baby building much more difficult.

If you have friends and family that want to overfeed you, ask them to make you tea and rub your feet or head instead.

Eating for two is baloney. You need on average 250 more calories a day, or 1/5 more than normal.

Unless you’re underweight, you only want to gain 20-25 pounds throughout this pregnancy. If you’re overweight, you don’t even want to gain that much. While nursing will help suck the weight you do put on right off, many yoga moms who gain over 30 pounds. struggle to take off the spare tire(s). Yoga and Ayurveda teaches us that our body-mind is a network of channels (named nadis and srotas, respectively). Some channels are obvious and tangible - like the mouth-to-anus channel. This food to waste channel must be optimal for health to be optimal.

Other channels are less obvious. The mental and emotional channels are more subtle, yet will directly reflect what is happening in the mouth-to-anus channel. When we understand this concept, we become empowered to make better choices with not only what we eat, but how we eat and when we eat.

To keep your channels clear:

mamabirthing.com check out the e-course

• eat 3-4 meals a day, without snacking • sip only water between meals • eat a great lunch and an earl, lighter dinner

Recipes to open your channels! General  Sugges,ons  for  stress-­‐free  cooking  per  cons,tu,on:

Key  code: V-­‐    =  recipes  that  help  calm  Vata     (ease  pain,  bloa0ng,  gas,   cons0pa0on,  anxiety) P-­‐    =  recipes  that  help  calm  PiEa     (decrease  inflamma0on,   heartburn,  irritability) K-­‐      =  recipes  that  help  s0mulate   Kapha  (release  mucus,   conges0on,  heaviness,  

For  calming  Vata,  or  crea0ng  more  nourishment  and  grounding: • Cooked  apples  and  almonds  (oats  op0onal)  or  Date  Energy  Shake • Kitchari  with  beets • SoB  Greens For  cooling  PiEa,  or  crea0ng  more  sustenance  while   cooling  the  channels: • Green  smoothies  or  Date  Energy  Shake • Big  green  salads  with  creamy  dressings For  s0mula0ng  Kapha,  or  crea0ng  lightness  and  clarity • Blue  Smoothie • Quinoa  Tabbouleh • Simple  Steamed  Greens

My view on Protein (have we been brainwashed by the meat industry?) Our culture is obsessed with protein. First the Atkins, then South Beach, then Zone, the Paleo. The fact of the matter is that it takes a lot of energy to turn animal meat into the meat of your body. I’m not insisting that if you’re a flesh eater that you give it up. But I am suggesting you start thinking in terms of opening your channels (digestive, excretive, lymphatic, circulatory, mind channels, and pranic channels. Meat is clogging. Cheese that isn’t farmers cheese or feta from your locally grazing healthy happy sacred cow is also clogging. What is a lady to do? Spirulina is the best source of highly plant based protein. Add some to a smoothie or a green juice.

Cucumbers & Celery = super hydration foods

mamabirthing.com check out the e-course

Raw soaked almonds or almond butter is another great source, along with hemp seeds. Leafy greens another as they contain the building blocks for protein, though not high in protein itself. The more leafy greens I eat the less dense protein I desire.. Quinoa is a grain with high protein value. The easier your digestion and absorption of vegetarian whole living foods, eaten as 3 consistent meals a day, before dark, the easier it is to grow a baby, and keep your channels open for a natural childbirth. The more clogged your channels are, the harder to get your baby out naturally and optimally reorganize your body postpartum. Most of us confuse our need for protein with our need for fat. Fat offers a relaxation response to the nervous system and the slowest burning energy source. Soak nutrient dense nuts overnight and add to raw blended soups or porridges, or just chop and sprinkles over vegetable dishes. Pure fats from nonrancid nuts and seeds are your best source of slow burning & lubricating fuel.

Drink your nutrients

Your plasma feeds your baby. Your plasma is liquid. Flowing. Water based. If your food is water based you waste less energy on feeding your baby. That is why my recipes are mostly juices, soups and smoothies.... and a few stews. Mushy is magnificent.

For  juices  have  all  ingredients  at  room   temperature.  If  you  juice  in  the  morning,  take  vegetables   out  of  refrigerator  before  bed.

Spicy  Green  Lemonade  (juicer)    (PK-­‐)

1-­‐2  apples 1/2  c.  parsley  or  cilantro      (Kapha  use  Parsley;  PiEa  use   cilantro) 6  stalks  celery  or  4  kale/collards 1  inch  ginger    (for  kapha  only) 1/2  bunch  kale  or  other  seasonal  greens ½  lemon  (piEa  use  lime)

Sweet  Elimina,on  Juice  (Juicer)      -­‐-­‐    great  for  consBpaBon!    (V-­‐) 1  apple 6  stalks  celery 1  beet 1  inch  ginger 1/2  c.  cilantro ½    cucumber

Green  Vegetable  Smoothie    (blender)    (PK-­‐) 2  cups  of  room  temperature  water 1/2  medium-­‐size  cucumber 3  large  stalks  of  celery 2  stalks  of  kale/collards 1/3  bunch  of  cilantro   1/3  bunch  of  parsley  (parsley  can  be  doubled  as  cilantro   subs0tute  or  vice  versa) Juice  of  half  a  fresh  lemon   Blend  ingredients  un0l  smooth.  Drink  while  s0ll  fresh.  

Blue  Smoothie      (PK-­‐) 1  pear 1  cup  blueberries ½  cup  c.  green  vegetable  (kale,  cucumber,  celery,  parsley,   cilantro) 2  cups  water

mamabirthing.com check out the e-course

Date  Energy  Shake  

This  can  be  substan-al  snack  or  breakfast  during  pregnancy   or  postpartum  and  can  be  served  star-ng  right  a9er  birth!   Avoid  towards  the  end  of  the  day. 10  medium  dates,  piEed  and  soaked 1  tsp  soaked  fennel  seeds 12  -­‐  25  soaked  whole  raw  almonds 3  c  warm  water 2  pinches  cardamom 2  pinches  saffron  (op0onal) 1.  Soak  the  piEed  dates  and  almonds  with  op0onal  fennel   seeds  overnight  in  separate  bowls. 2.  In  the  morning,  drain  and  peel  almonds.  If  you  have   difficulty,  pour  some  some  boiling  hot water  over  almonds  to  blanch  and  then  peel  them  easily   (slip  skins  while  the  water  is  s0ll hot  or  they  s0ck  again). 3.  Blend  with  2  cups  fresh  warm  water  and  all  other   ingredients  for  2  minutes  or  un0l  smooth. Comments  and  Tips Ayurvedic  Vaidya  Dr.  Dharmendra  Dube  offers  this  varia0on:   Soak  a  tsp  of  fennel  seeds  per  serving  with whole  seeds  from  2-­‐3  cardamom  pods  and  the  dates  (and   almonds  separately).  Blend  the  next morning  and  take  this  every  am,  for  breakfast  or  part  of,  no   maEer  what  else  one  is  ea0ng  (that's  not just  postpartum!). The  added  cardamom  is  yummy  and  really  helps  us  handle   the  almond  diges0on  and  prevent  water reten0on. Thin  vata  mothers  should  vary  by  using  only  2  pinches  of   fennel,  and  adding  pinches  of  ginger  and  or black  pepper  for  agni. Recipe  from  Dr.  Vasant  Lad

Steamed  Apples  &  Pears   Chop  1-­‐2  apples  or  pears.  Heat  a  small  saucepan.  Add  ¼  c.   water  and  ¼  tsp.  cinnamon.  If  you’re  really  hungry,  triple  the   water  and  add  a  handful  of  rolled  oats  or  rye  flakes.  Simmer   for  5  minutes.  op0ons • soak  a  handful  of  almonds  and  raisins  overnight.  In   morning  drain  and  peel  almonds.  Cook  with  fruit. • For  V-­‐  add  ½  tsp.  ghee  and  use  oats,  not  rye.

Soups for your souls.

Raw or Cooked? Depends on the strength of your digestion. If you have poor digestion, lots of gunk on your tongue, and bloating, cooked is easier. If not, raw has more nutrients and is vibrant, though might seem weird if your taste buds are off in first trimester.

Yummy  Raw  Soup      (V-­‐) 2  cups  fresh  carrot  juice 1  ripe  avocado   2  tbsp.  fresh  basil  leaves 1  tablespoon  fresh  ginger Blend  all  of  the  ingredients  together  in  a  blender  on  high   un0l  smooth.

Channel  Clearing  Soup        (VPK-­‐)

2  ounces  mixed  vegetables  (celery,  zucchini,  carrots,  turnips,   asparagus,  potatoes) ½  tablespoon  oil  or  buEer  (op0onal) 1  cup  water   Rapunzel  vegetable  bouillon  or  sea  salt/Braggs  to  taste chopped    parsley  or  cilantro,  to  garnish  (op0onal)

1  large  leek,  chopped  small 3  bay  leaves 1  large  turnip  or  peeled  beet  (kapha)  or  1  sweet  potato  or   carrot  (Vata,  PiEa),  peeled  and  chopped  small 5  cups  vegetable  stock  (or  5  cups  water  &  2  Rapunzel   vegetable  stock  cubes) 1"  piece  of  ginger,  minced 1    zucchini,  chopped  small 2  cups  minced  kale a  large  handful  of  spinach,  coarsely  chopped juice  of  1  lemon fresh  chopped  parsley,  flax  oil  and  fresh  black  pepper  for   garnish

Clean  the  vegetables  and  dice  and  slice  aErac0vely. If  liked,  heat  the  oil  /buEer  in  a  pan  and  sauté  the  mixed   vegetables  un0l  they  are  slightly  soBer. Place  the  water  in  a  large  pan  or  stockpot  and  bring  to  a  boil.   Add  the  vegetables,  lower  the  heat,  cover  and  simmer  for15-­‐   20  minutes. Season  with  tamari  or  sea  salt,  and  serve  garnished  with   chopped  parsley  or  cilantro.

Sauté  the  leek  in  a  saucepan  with  a  liEle  water  or  ghee  for  a   few  minutes.  Add  the  turnip  or  sweet  potato  and  sauté  un0l   they  just  begin  to  soBen.  S0r  in  the  stock,  bay  leaves  and   ginger  and  simmer  for  10  minutes.  Add  zucchini  and  kale  and   cook  over  medium-­‐low  heat  for  20  minutes,  covered.  At  the   end,  s0r  in  spinach  and  lemon  juice,  lemng  the  spinach  wilt.   Remove  bay  leaves.  Puree  half  the  soup  in  a  blender  or  using   a  hand  blender  and  serve  with  parsley  and  fresh  pepper.

Op0ons: • You  may  blend  soup  aBer  cooked  with  food   processor  or  blender.   • Legumes  can  be  soaked  and  added  to  the  water,   and  cooked  un0l  almost  soB  before  adding   vegetables. • You  may  add  1ounce  seasonal  greens,  such  as   sorrel,  spinach,  dandelion,  or  watercress,  or  3   tablespoons  chopped  fresh  herbs,  such  as  basil,   fennel,  dill,  or  tarragon,  to  the  soup  before   seasoning  it.  Cook  for  5  minutes  longer,  then  season   with  sea  salt  or  tamari. • Replace  some  of  the  water  with  milk  or  goat  milk;   do  this  toward  the  end  of  the  cooking.  Alterna0vely,   add  1-­‐2  tablespoons  cream  or  yogurt  per  person   before  serving. • For  each  person,  sauté  1  tablespoon  rolled  oats   with  the  chopped  vegetables.  This  makes  a  light,   creamy,  nourishing  soup.  

Chicken  and  Fennel  Soup      (VP-­‐,  K  neutral)

Simple  Vegetable  Soup  for  1  

mamabirthing.com check out the e-course

6  c.  organic  chicken  stock 1  ¼  lbs.  boneless  skinless  chicken,  chopped 2  c.  water 1  fennel  bulb,  chopped 2  carrots,  thinly  sliced ½  c.  finely  chopped  leek 3  tbsp.  coarsely  mashed  cooked  chickpeas,  or  chick  pea  flour   (op0onal) 2  tbsp.  uncooked  red  len0ls 2  bay  leaves 1  tbsp.  Bragg’s  amino  acids 1  tsp.  dried  oregano ½  tsp.  freshly  ground  black  pepper ½  tsp.  salt  1  tbsp.  chopped  fresh  parsley Put  all  the  ingredients  except  the  parsley  in  a  large  soup  pot.   Bring  to  a  boil,  reduce  the  heat,  and  simmer  for  40  minutes.   Taste  and  adjust  the  seasonings,  if  necessary.   From  Eat  Taste  Heal

Traditional Ayurvedic Prenatal Recipes

Old School Prenatal Ayurveda is based on pacifying the wind dosha (vata).

Mung  Bean  Kitchari  with  Beets      (VPK-­‐) (If  using  split  mung  beans  or  len0ls  pre-­‐soak  one  hour)

Saffron  Rice

1/3  cup  Basma0  rice    (if  you  have  a  strong  appe0te  use  ½   -­‐  ¾  c.) 1/3  cup  split  mung  beans  or  red  len0ls,  or  1  c.  sprouted   mung  beans   (if  you  have  a  strong  appe0te  use  ½  -­‐  ¾  c.) 2  tsp.  ghee 2-­‐4  cups  water    (use  more  water  with  more  rice  &  beans) ½  teaspoon  salt 1  medium  beet,  peeled  and  grated

1  pinch  saffron   1  Tbsp.  milk   3/4  cup  basma0  rice   2  bay  leaves   1/2  tsp.  bits  of  cinnamon  bark  or  a  few  pinches   of  cinnamon  powder 4  cloves,  whole   1/4  tsp.  salt   3  cardamom  pods,  whole   2cups  hot  water  

Masala    (if  you  don’t  have  0me  to  make  masala,  add  2   tsp.  curry  powder) 1  tablespoon  grated  fresh  ginger 2  whole  cloves   4  whole  black  peppercorns seeds  of  1  black  cardamom  pod Combine  the  rice  and  beans  in  a  pan  and  soak  in  water   for  1  hour.   In  a  medium  pot  or  pressure  cooker,  melt  ghee  and  spices   for  masala  on  medium  heat.  Add  rinsed  bean  and  rice   mixture  and  water.  Cover  and  bring  to  a  boil,  or  if  using  a   pressure  cooker,  bring  to  pressure  over  medium  heat.   Cover  and  simmer  over  low  heat  for  about  45  minutes,  or   10  minutes  at  pressure.    Add  beet  in  the  last  10  minutes   of  stovetop  cooking,  or  s0r  in  aBer  you  release  pressure   (simply  run  cold  water  over  the  closed  cooker  in  the  sink   to  release).  S0r  in  beet  and  salt.  Return  lid.  Eat  in  10   minutes.  Add  chopped  cilantro  on  top,  if  desired.

Soak  the  saffron  in  1  Tbsp.  of  milk  for  10  -­‐  15   minutes.  Wash  and  rinse  the  rice  twice.  Drain.   Heat  a  pot  over  medium  heat  and  add  the   ghee.  Then  add  the  bay  leaves,  cinnamon,   cloves,  salt  and  cardamom,  and  mix  well  for  a   minute.  Turn  the  heat  to  low,  add  the  rice  and   saute  in  the  spices  for  2  minutes.   Pour  in  the  hot  water  and  the  soaked  saffron   and  bring  to  a  gentle  boil.  Boil  uncovered  for  5   minutes.  Turn  down  the  heat  to  medium  and   cover  par0ally.   Con0nue  to  boil  gently  for  another  5  minutes.   Turn  the  heat  to  low,  fully  cover  and  simmer   un0l  tender,  about  10  minutes.  

*  Also  check  out  postpartum  rice  pudding!

 

mamabirthing.com check out the e-course

Eat Mostly Vegetables! Parsnips  and  Kale     (from  Suzanne  Leusch) 1T.  ghee 1t.  cumin  seeds 1-­‐2T.  fresh  ginger,  finely  minced 4-­‐5  medium  parsnips,  diced 1  bunch  kale,  remove  stem  and  cut  into   bite  size  pieces 1/2  cup  water juice  of  half  a  lemon salt  to  taste              Heat  ghee  in  a  medium  sized  pot.  Add   cumin  seeds  and  saute  un7l  fragrant,  then   add  ginger  and  briefly  saute.  Next  add   parsnips,  kale  and  water,  coat  with   spices.  Cover  and  cook,  s7rring   occasionally  un7l  parsnips  are  tender  and   kale  is  bright  green.  Add  salt  and  lemon  to   taste.

Carrots  and  Currants  (VK-­‐) *  soak  almonds  overnight 3  cups  finely  sliced  carrots ½  cup  currants  or  raisins ½  cup  soaked  and  peeled  almonds,   chopped ½  cup  parsley,  chopped 1  teaspoon  dill 1  ½  tablespoons  nama  shoyu   2  teaspoons  flax  oil Lightly  steam    sliced  carrots.  Toss  carrots   with  currants/  raisins,  almonds,  parsley,  dill,   nama  shoyu,  and  flax  oil  un7l  well  coated.   Serve  on  a  preHy  leHuce  leaf  for   presenta7on.  

Beet,  Fennel  &  Jicama  Salad  with   Macadamia  Nut  Dressing       (VPK-­‐) DRESSING 1/4  cup  macadamia  nuts  (V-­‐)  or  soaked,   peeled  almonds  (PK-­‐) 1  tablespoon  water 1/4  teaspoon  lime  zest 1  tablespoon  fresh  lime  juice 1/4  teaspoon  ground  cumin Pinch  of  salt Pinch  of  cayenne  pepper SALAD 1/2  cup  diced  peeled  jicama ½  c.  sliced  fennel  bulb 1/2  cup  sliced  peeled  steamed  beets 1/4  cup  chopped  Belgian  endive Salt  and  freshly  ground  pepper Steam  the  beets  and  fennel  un7l  soI.  Beets   take  20  minutes,  fennel  10  minutes. Make  the  dressing:  In  a  food  processor,  finely   grind  the  macadamias.  Add  the  remaining   ingredients  and  pulse  un7l  creamy;  add  more   water,  1/2  teaspoon  at  a  7me,  to  thin  out  as   desired. Make  the  salad:  Transfer  the  dressing  to  a   bowl.  Add  the  vegetables  and  season  with   salt  and  pepper.  Toss  well  and  serve.  

Get Greens Everyday...maybe even every meal.

SoQ  Greens  with  lemon  and   soaked  almonds    (VPK-­‐) *  soak  almonds  over  night *this  is  the  easiest  way  to  assimilate   nutrients  with  low  agni 2  tablespoons  ghee 1  tablespoon  minced  leek 1  big  bunch  of  kale,  collards,  turnip   greens,  dandelion  greens,  etc.  Use   spinach  postpartum. 1/2  cup  peeled  soaked  almonds,  peeled 1  tablespoons  fresh  lemon  juice Boil  2  quarts  water,  add  ¼  tsp.  salt.  De-­‐stem   the  leaves  from  the  stalks.  Slice  the  leaves   and  add  to  boiling  water.  Boil  for  3-­‐12   minutes  or  un7l  soI,  but  not  overcooked.   Drain  well.  Melt  ghee  in  the  warm  pot.  Add   lemon  juice  and  chopped  almonds.  S7r.  Add   cooked  greens  and  s7r.  Season  to  taste  add   more  salt  if  necessary.

Meet your new best friends: .........Greens! Vegetables are warehouses of prana and should be the majority of any sane person’s diet.

Steamed  Simple  Greens  (PK-­‐) Beets are laxative. 2  tablespoons  organic  extra-­‐virgin  olive  oil 1  tablespoon  flax  oil 1  bunch  kale 2  tablespoons  nama  shoyu  or  Bragg’s   liquid  aminos Mix  olive  oil,  flax  oil,  garlic  and  nama  shoyu   together.  Chop  greens  and  steam  lightly,  just   un7l  they  turn  bright  green  and  tender.   Immediately  toss  in  a  bowl  with  oils,  garlic,   and  nama  shoyu  un7l  well  coated.  Season   with  sea  salt.

mamabirthing.com check out the e-course

Kale is cruciferous -and may be hard to digest. Fennel is easy on the belly, and excellent for nursing. Macadamia nuts go rancid easily, so buy then from the fridge section or not at all.

Glorious Grounding Grains

(dramatically decrease processed flours (especially wheat) for pregnancy, unless it’s a really good chocolate cupcake with sprinkles once in a while). Hot  Quinoa  Cereal      (VPK-­‐) 1/4  cup  quinoa    -­‐  soak  quinoa  overnight,  rinsed  in  morning handful  of  raisins,  soaked  with  quinoa  overnight ½  cup  water 1/4  cup  organic  almond  or  rice  milk  (or  water) A  few  pinches  of  cardamom  or  cinnamon raw  honey  (VK-­‐),  maple  syrup  P-­‐) Put  the  water  and  quinoa  in  a  small  saucepan  and  bring  to  a   boil  over  high  heat.  Reduce  the  heat  and  simmer,  s0rring   occasionally,  un0l  the  quinoa  is  tender  and  the  mixture   thickens,  about  20  minutes,  add  ginger,  cinnamon,  and  milk.   Sweeten  with  raw  honey.

Rice  Salad  

(VPK-­‐) 1  ½  cups  long  grain  brown  or  basma0  rice 2  ½  cups  water   6  tablespoons  olive  oil 3  tablespoons  lemon  juice 2  tablespoons  chopped  fresh  herbs,  such  as  parsley,  basil,   mint,  lemon  balm 1  pound  mixed  vegetables,  such  as  blanched  asparagus  or   peas,  avocado,  bell  pepper,  carrot,  celery,  cucumber,  fennel,   and  piEed  olives,  diced  if  necessary 1  teaspoon  salt ¼  teaspoon  pepper Place  the  rice  in  a  heavy  pan  with  the  water.  Bring  to  a  boil,   cover,  and  simmer  for  35-­‐40  minutes  for  brown  rice  or  20-­‐35   minutes  for  basma0  rice,  un0l  all  the  water  is  absorbed. Leave  the  rice  to  cool.  Toss  the  cooked  rice,  olive  oil,  and   lemon  juice  gently  with  a  fork.  S0r  in  the  herbs  and  diced   vegetables.  Season  with  the  salt  and  pepper. Rice  salad  can  be  served  right  away,  but  it  tastes  best  if  the   flavors  are  leB  to  blend  for  about  2  hours.  Serve  each  por0on   on  a  leEuce  leaf  or  in  a  hollowed  out  tomato  or  bell  pepper.   Op0on: Replace  the  vegetables  and  herbs  with  2  teaspoons  sesame   seeds,  2  tablespoons  sunflower  seeds,  and  2  tablespoons   pumpkin  seeds,  each  toasted  separately.  Subs0tute  3   tablespoons  tahini  for  the  olive  oil.

mamabirthing.com check out the e-course

Quinoa  and  Green  Bean  Tabbouleh     (  P-­‐,  VP  neutral) 1  cup  cooked  quinoa  (soak  ¾.c  grain  overnight.  Rinse  well.  Add   to  ¾.  C  water.  Simmer  for  10  minutes.) 1cups  green  beans,  trimmed  and  chopped  into  ¼”  pieces 1/3    cup  chopped  unsweetened  coconut  flakes ½    cup  chopped  cilantro 2  tablespoons  fresh  mint,  chopped 1  1/2  tablespoons  coconut  oil 1  ½  tablespoons  lime  juice Sea  salt  and  freshly  ground  black  pepper  to  taste 2  red  leEuce  leaves Add green beans to a quart of rapidly boiling, salted water and boil for 2-10 minutes or just until they're tender but still crunchy and their color is still bright. Rinse under cold water, drain and pat dry. Combine the beans, quinoa, cilantro and mint. Melt the coconut oil in a skillet on low, add coconut flakes and sauté until lighly toasted. Pour into bowl and combine with lime juice, salt and pepper. Pour over the salad and toss to blend. Let stand for 10 minutes.

Steamed  Millet  

(PK-­‐)

1  cup  millet 2  cups  vegetable  stock,  chicken  stock  or  water 1  tablespoon  Ghee,  unrefined  sesame  oil,  or  sunflower  oil pinch  of  sea  salt 1  tablespoon  chopped  fresh  herb,  such  as  cilantro,  dill  or   fennel ½  teaspoon  ground  cumin  or  coriander Put  millet  in  saucepan  or  wok  over  high  heat.  Toast,  s0rring   constantly,  for  about  4  minutes.  Remove  from  heat  when  you   hear  the  first  grain  pop.    Immediately  pour  into  1  ½  quart   bowl.  Fill  with  cold  water  and  scrub  the  grains  lightly  between   the  palms  of  your  hands  for  5  seconds.  Strain  and  rinse,  un0l   water  runs  clear.   Bring  the  stock  or  water  to  a  boil  in  a  medium  saucepan.  Add   millet,  ghee,  salt,  and  herb  (and/or  spice).  Lower  the  heat,   cover  and  simmer  for  20  minutes,  or  un0l  liquid  is  all   absorbed.  Turf  off  heat  and  let  stand  for  5  minutes,  covered.   Fluff  with  fork  and  serve.    You  may  add  toasted  chopped  nuts   or  sunflower  seeds  when  the  millet  is  added  to  the  boiling   water  for  a  soB  texture.  For  a  crunchy  texture,  add  nuts/  seed   when  fluffing  the  cooked  millet.  

Kitchen Sadhana Chances are you have some kitchen rituals in your life. Take those impulses and make them conscious weekly practices, with a specific 2-hour slot in your weekly schedule. If you can start this prenatal and keep it up postpartum it will be a whole new world of family wellth. First: spend some time in the kitchen when you’re not actually preparing a meal. Reorganize. Toss food that isn’t energetically upleveling your baby growing vibe. Set your food intentions for the week.

Succulent Sauces Buddha  Belly  Bowl  Dressing    (V-­‐) 1  inch  ginger,  chopped 1  cup  cold-­‐pressed  olive  oil 2  teaspoons  toasted  sesame  oil 2  tablespoons  fresh  minced  ginger 4  tablespoons  lemon  juice 4  tablespoons  sweet  white  miso 6  whole  dates,  piEed 2  tablespoons  Nama  Shoyu  soy  sauce ¼  cup  water Blend  all  ingredients  in  a  blender  un0l  smooth.  One  hour   before  serving,  pour  half  of  the  dressing  over  the  salad.  Mix   thoroughly  and  enjoy!

Gold  on  your  Salad  Dressing         2  cups  fresh  lemon  juice (op0onal  roasted  garlic) 3  tablespoons  minced  ginger  (K  only) 3  tablespoons  Nama  Shoyu  raw  soy  sauce  or  Braggs 3  heaping  tablespoons  raw  honey  (or  more  if  desired)  or  raw   sugar 1  ½  cups  cold-­‐pressed  olive  oil Place  all  ingredients  except  the  oil  in  a  blender.  Begin  blending   at  a  normal  speed.  As  the  mixture  is  blending,  slowly  add  the   oil  un0l  it’s  completely  blended.  This  recipe  should  last  a  week  

Make a dressing for the fridge. Soak some almonds and seeds for sprouting. Rinse and soak your rice in the rice cooker for tomorrow’s food. Or your chia seeds if you’re raw. Check out some recipes. Make a shopping list.

Fresh Spices! Dried spices can be quite hot, using fresh spices when available will help you avoid heartburn and bring absorbable nutrients to your growing kid. Fresh spices have more prana and more chlorophyll. Add chopped handfuls of : • cilantro • parsley • basil • mint Fresh Spices .... when was the last time you refreshed your spice rack? Fresh spices deliver antioxidants and nutrients into tissue!

mamabirthing.com check out the e-course

3 TEAS

daily use of subtle plant friends to attune your inner ecology Strong Womb Tea Red Raspberry Leaf Fennel Seed Rose Petals Alfalfa Leaf Chamomile Buds Spearmint Leaves Buy in bulk and steep a handful in a teapot every night after dinner. Drink every night to tone your uterus before and after labor, and to keep your blood ama clear.

New Baby Tea for Mom Mix 2/3 c. Fennel Seed s& 1/3 cup Fenugreek Seeds in a glass jar. Add 1/2 tsp. to a 1 liter thermos of boiled water each morning for the first 6 weeks postpartum.

Calm Bellies Tea This is a mild digestive tea for pregnancy and postpartum. Have after meals - hot in winter, room temperature in the summer. 2 parts Fennel Seed 2 parts Peppermint 2 parts Chamomile 1 part Ginger root powder 1 part Orange Peel, dried (4, fresh) 1/4 part Cardamom powder Blend ingredients and store in airtight glass jar. Boil water and add 1 teaspoons herbs per cup. Cover, removing from heat, and a few minutes.

mamabirthing.com check out the e-course

The red raspberry leaf also contains many essential minerals such as phosphorus, potassium, and an easily assimilated form of calcium. An increased availability of calcium is necessary in controlling nerve response to pain during childbirth and in aiding bone development in the fetus. It also contains fragrine, an alkaloid which help tone the muscles of the pelvic region including the uterus.

A day of simple food. Oatmeal with Apples and Dates Evening preparation: Soak a few dates (or raisins or prunes if you prefer) in enough water to cover them completely. Also, soak oats in water or milk if you are using a cut that is not “quick cooking.” Prepare ½ cup oats (I prefer steel cut oats but keep in mind, they do take quite a bit longer to cook than quick oats. The cook time can be reduced if you soak the oats in water or milk overnight.) As the oats are cooking chop the apples and the dates. Add to the oats. Add: ¼ teaspoon of the following: cinnamon, cardamom and ginger You can also add a dash of nutmeg or allspice After removing the oats from the stove add any type of milk to reach the desired consistency of the breakfast cereal. You can also sprinkle ground flax seeds, chia seeds or nuts of your choice Sweeten with maple syrup

Carrots and Coconut Evening preparation: soak one handful of almonds for every person who will eat with you tomorrow. Morning preparation: Strain the almonds and peel them. (The peels should slide right off.) Prepare 1 cup of cooked rice per person eating with you today. ½ cup of dried coconut (unsulphured, unsweetened) Soaked almonds 1 Tablespoon cumin seeds 1 Tablespoon mustard seeds 4 large carrots – scrubbed or peeled and chopped into half moons 1 Tablespoon maple syrup 1 Tablespoon ghee Cilantro to garnish Dry roast the coconut in a skillet or a wok on medium heat. Stir constantly to prevent burning. When the coconut is starting to brown and becomes aromatic remove it from the heat. Place coconut in a bowl or on a plate to use as a garnish. Returning the wok or skillet to the heat add the seeds and the ghee and cook until the seeds start to pop. When the seeds start to pop add sliced carrots and a splash of water (to prevent sticking or burning). Allow the carrots to cook thoroughly – until they are bright orange. At which point, turn off the heat and add the maple syrup.

mamabirthing.com check out the e-course

Serve with sliced almonds, over rice, garnished with toasted coconut and cilantro. Season with salt or Bragg’s Liquid Aminos or sea salt.

Dinner with Carrots and Coconut Soup Take the remaining carrots from the mid-day meal and put them in a blender, food processor or soup pot (if you have a hand blender). Add 2 cups chicken or vegetable stock and stock, 1 cup coconut milk. Blend. Season with salt or Bragg’s Liquid Aminos or sea salt. Serve with remaining rice. Garnish with cilantro.

by

with Liz Sisson

next section:

Self-Care for mamathrive

Dear Mamas, Self-care might seem like a luxury that requires time. As girls, most of us didn’t learn the best self-care practices to deal with fast-paced modernity. We learned the 1950’s June Cleaver variety of self-care, which is highly sanitary and comes in a neat package. The kind of self-care that enables mamathrive is a little messier and more

“The kind of self-care that enables mamathrive is a little messier and more intimate than anything June Cleaver demonstrated on the T.V.” In this section you’ll find: Rub Oil on Yourself Train your Fans Sacred Ceremonies Thrive Guide First, Second, and Third Trimester Cheat Sheets

Ensure your mama thrive!

intimate than anything June demonstrated on the T.V. In this section, you’re invited to become your own best caretaker. Just as many people start saving money during pregnancy for the postnatal time ahead, you’ll need to start saving in your self-care bank account. You’ll want to build up a surplus of energy. You’ll want to mobilize a support circle who knows specifically how they

mamabirthing.com check out the e-course

can help. You’ll want to start practicing asking for help with specificity, and train your fans before you need them. Most importantly, you need to train yourself in the specifics of self-care rituals women have used for eons to optimize their energy for the postpartum marathon ahead. Here is a glimpse of what the training is about in the mamabirthing ecourse.

HOW TO RUB OIL ON YOURSELF Sneha (oil) affused [sic] on the human organism imparts a tone and vigor to its rootprinciples (Dhatus), in the same manner as water furnishes the roots of a tree or a plant with the necessary nutritive elements, and fosters its growth, when poured into the soil where it grows. The use of sneha at a bath causes the sneha to penetrate into the system through the mouths of the veins (siras) and the ducts (dhamanis) of the body, as also through the roots of the hair, and thus soothes and invigorates the body with its own essence. Under the circumstances, affusions [sic] and anointments of the body with oil or clarified butter should be prescribed by an intelligent person with due regard to one's habit, congeniality and temperament and to the climate and the season of the year as well as to the preponderance of the deranged Dosha or Doshas in one's physical constitution.

Sushruta Samhita, Vol.2, ch24:21

Daily Self-Massage

-

sanskrit: Abhyanga

Set  aside  some  quiet  7me  for  your  massage.  5-­‐15  minutes  is  enough  7me  to  massage  the  oil  on  your  body  (preferably  before  you   shower)–  though  if  you  have  no  7me,  rub  the  oil  on  your  skin  (instead  of  soap)  in  the  shower.  Do  this  daily. You  will  need: o Warm  room:  make  this  a  comfortable  and  special  7me  for  yourself.   o Oil:  sesame  oil  vatas,  sunflower  or  coconut  oil  for  piHas  and  olive  or  mustard  oils  for  kaphas.   o Squeeze  boYle:  for  easy  access  throughout  the  massage  fill  a  squeeze  boHle  with  oil o Hot  water  in  a  bowl  or  in  the  sink:  put  the  squeeze  boHle  in  the  warm  water  and  allow  the  oil  to  warm  to  at  least  body   temperature o Towel  or  mat:  choose  something  that  you  don’t  mind  ge]ng  oily.  You  might  want  one  to  stand  on  and  one  to  dry  off   with.   Abhyanga:  Oil  Self-­‐Massage o Undress  completely  and  stand  on  your  towel  or  mat.   o Star7ng  with  a  small  amount  of  oil  in  your  hands  begin  to  gently  rub  the  oil  into  your  scalp.  Massage  the  oil  into  your   scalp  and  hair  with  your  finger7ps.  If  you  would  prefer  to  keep  the  oil  out  of  your  hair  simply  omit  the  use  of  oil  for  this   part  of  the  massage.   o Vigorously  work  down  your  body  un7l  the  oil  has  been  massaged  into  every  part  of  your  body.  Use  long  strokes  on  your   limbs  and  circular  strokes  over  all  your  joints,  chest  and  abdomen.  Cover  every  inch  of  skin,  aHuning  to  your  bodily   7ssues  with  your  hands.    Spend  extra  7me  on  areas  that  are  less  integrated  (for  some  this  is  thighs,  buHocks,  breasts). o Take  ample  7me  to  massage  the  soles  of  your  feet  as  this  can  have  a  par7cularly  relaxing  and  soothing  affect.   Rinse  off  the  oil  in  the  shower.  Take  7me  in  the  shower  to  allow  the  oil  on  your  hands  to  mix  with  the  water  from  the  shower  to   massage  your  face  and  ears.  Use  gentle  circular  strokes  to  massage  your  cheeks  and  forehead,  move  out  towards  the  ears  in   stroking  mo7ons  around  the  eyes  and  lips.  Soap  is  drying  to  the  skin,  including  to  the  anus;  try  switching  to  oil  instead.      

mamabirthing.com check out the e-course

TRAIN YOUR FANS

THIS COULD BE YOUR ANKLE. LOOKS DELICIOUS, EH? I know. You are a strong independent educated women who knows how to take care of yourself. Good. I’d like you to also become a strong independent educated centered women who knows how to instruct others specifically to take care of you. This is a skill. This is a gift to your child. This is a gift to your friends and family who want to nourish you, but might not be as capable as they would be with good instruction. You are training them for showtime (postpartum).

mamabirthing.com check out the e-course

Practice the following sentences, using the concept of specificity, but using your own words: “Could you fill my foot bath tub with warm water please?” “Could you pour me a cup of my alfalfa/ peppermint tea?” “Could you put on some sweet music for us to enjoy?’ “Will you help me go to bed earlier tonight?” “Will you encourage me to wake up and meditate tomorrow?”

SACRED CEREMONIES THRIVE GUIDE GUIDELINES TO THROW A PARTY THAT SERVES YOUR TRANSITION INTO MOTHERING

potentize your the circle of support Rites of passage Return to Ritual What rituals you are interested in experiencing? • at-home rejuvenation retreat for conscious pregnancy • a Birthing Way • a sacred incubation immediate postpartum cocoon week • 42 day Postpartum Reentry party • 90 day postpartum Gentle Cleanse

which rites of passage will empower your transformation? • organize and request a circle of support

mindful Transitions How will you provoke mindful transitions?

• Create authentic meaning

• Stay on target; attune others to supporting your targets

• Design ceremony (s) to articulate your highest intention

• Make others aware of your patterned pitfalls so they can help you steer clear

• Eat Nourishing foods to evoke the highest potentiality of what the mother is stepping into

• Pause. Review. Rehash. Realign. Invoke next intents.

• Identify support or gifts that align to your values and essential structures

mamabirthing.com check out the e-course

• articulate and Celebrate that which is working best.

First Trimester

Cheat Sheet

Kitchen

Bathroom

Cushion/Mat

Spend a few hours overhauling your kitchen in line with your intentions for eating whole foods during pregnancy. (listen to the Simple Kitchen 1 hour audio)

Start with your daily oil massage practice. This can be done for 2 minutes before showering, or for 20 minutes for a deeper connecting ritual about once week.

If you don’t already have a place that is just for meditation, see if you can create one. A little corner is adequate.

Create a simple routine of preparing most of your food for the day in the morning. Use a rice cooker for grains. If you’r raw, marinate your vegetables.

Take time to clean your bathroom and create a sanctuary. Remove anything that doesn’t feel nourishing.

Start to gather your intentions for deep quiet nourishment in your spot. Add any objects that hold sacred meaning for you.

Spirulina is the best form of protein. Add a tsp. to a morning smoothie for green easy-to-absorb energy

Put in your body oil, your drybrush, your tongue scraper and any other useful tools.

Puking

Choosing Birth Care

Here are some basic tips for nausea. 1. Hydration. Sip hot water with a little lemon, raw honey and sliced gingerroot. 2. Use Shatavari (www.banyanbotanicals.com) to assist hormone production while reducing stomach acid. 3. An ancient formula, avipattikar churna (www.banyanbotanicals.com) taken before meals in small doses helps many women. 4. Follow a diet for your constitution. Vatas’ need to eat regularly, and eat warm, oily, nourishing meals. Pittas need to eat alkaline food, a substantial lunch and plenty of dark leafy greens. Kaphas focus on eliminating wheat, meat , and dairy and adding fresh green juices, smoothies, salads and stirfries.

• If this is your first time through fiery ring of motherhood you might be in a rush to choose your care givers. Slow down. Get in touch with your intuition. Education yourself. I like these resources: • The Business of Being Born (netflix) • When choosing your caregivers zone in on 2 factors: 1. their statistics (c-section %, epidural %, pitocin %, natural birth %). Make sure you are psyched on their stats. 2. your intuition. What is the feeling in your womb when you are visiting with them? You need to consciously shift your decision maker out of your brain and into your womb. (Inform your partner of the experience in your womb with various caregivers).

mamabirthing.com check out the e-course

First Trimester Body Cleanse During the first trimester, the body begins to move out what it doesn’t want to keep for the long haul ahead. Hormones are through the roof. You can assist this major reorganization process by eating a very clean, light, whole foods diet. Omit processed foods and leftovers. Don’t snack, unless you’re a puker.

Second Trimester

Cheat Sheet

Kitchen

Bathroom

Cushion/Mat

Spend a few hours overhauling your kitchen in line with your intentions for eating whole foods during pregnancy. (listen to the Simple Kitchen 1 hour audio)

Start with your daily oil massage practice. This can be done for 2 minutes before showering, or for 20 minutes for a deeper connecting ritual.

Make great headway in your practice during second trimester. Set goals for yourself and check in with your goals for 5 minutes each morning. Develop meditation/yoga practices around your goals.

Create a simple routine of preparing most of your food for the day in the morning. Use a rice cooker for grains. If you’r raw, marinate your vegetables for a tasty dinner.

Scrape your tongue each morning. If there is white goo look to what you ate the day before. Start your day with a green drink, preferably juice, to sharpen up your g.i. tract.

Your opportunity now is to build greater strength and integration in your body that will serve you through coming to full term, through through birth and postpartum. Each morning start your day with breath and movement. Even if you have other little ones between your feet.

Checking your tongue enables you to be a more informed mom. You’ll naturally check your children’s tongues daily. This is the gateway to preventing colds and flus. Spirulina is the best form of protein. Add a tsp. to a morning smoothie for green easy energy

Align to a Vision During first trimester often our emotions are fluctuating as our hormones and blood levels are rising. By now, you might feel grounded and stable... stable enough be proactive. What does lie ahead for you? What are the rhythms that need refining in your life? Body: • Are you pulled to eat more organic foods? • more raw foods? • juicing? • leafy greens 3 times a day?

If you have congestion use a neti pot or rhino horn to clear your nasal passages. Use it daily. Open nasal passages are the gateway for prana to circulate through you and baby.

Simply sit up in bed if you don’t already have a practice. Allow your mind to unwind. Allow room for anything and everything to arise. The mind is busy.... let it do it’s thing. Allow space for everything in you to be as it is. No need to shift. When you’re super sleepy, lie down for your night’s sleep. In the morning, check in. Did you sleep more deeply? What is happening in your bodies as you meditate? What is the relationship between meditation and rest?

Mind • Do you have a meditation practice? • If you have children, you might find the only quiet time is before bed.

mamabirthing.com check out the e-course

Second Trimester The stabilization of your energy at this time indicates a deep rooting. Feel into the depth and scope of your creativity. Is anything else coming forth into this space? You can protect this space with eating clear, light, nourishing foods. Don’t make the mistake of weighing yourself down or overscheduling yourself.

Third Trimester

Cheat Sheet

Kitchen

Self-care

Cushion/Mat

Spend a few hours overhauling your kitchen in line with your intentions for eating whole foods during pregnancy. (listen to the Simple Kitchen 1 hour audio)

Enjoy your oil massage daily. Sculpt your full moon self. Your belly holds the universe becoming. Get your awareness into your limbs and all parts with a daily oil check in.

This is the quiet before the storm. Enjoy your peaceful mornings. Go to bed early to awaken before the household.

Seriously remove all processed foods. Eat greens up to 3 times a day in smoothies, salads, soups. Juice in the mornings. Focus on keeping your channels clear.

Dial in an after-work, or before dinner practice. This can be as simple as taking a 10 minute walk to get some fresh air, doing a few sun salutations or simple quiet, mindful sitting. The common thread is you are checking in with your inner body and prana before having dinner. You are practicing attuning yourself as the leader of the family energy.

Communicate with your baby through visualizing your upcoming birth journey together. Connect daily together about the upcoming journey. These doors of communication are always available. Make a point of tuning in daily.

Start sprouting. Sprout alfalfa or clover in your kitchen for the best nutrients available. Get in a sprout routine. Drink alfalfa/red raspberry tea each night to tone your uterus.

Create basic consistent routines in your kitchen and train your partner in cooking for your needs immediately postpartum.

Setting up for Postpartum 1. Shift the focus from the birth to the focus on postpartum 2. Help guide your supportive women's gathering (formerly known as a baby shower) around your deeper needs. be explicit and use this opportunity to start to shape culture in tune with your deepest wisdom. 3. Super synchronize your routines to that you will naturally move into them postpartum, when vata, the force of wind is much higher in your body.

Get in the habit of putting your self-care first.

Visualize your postpartum sacred window. Take notes on how to create the support structures necessarily for this vision.

Massage your feet before bed. Sit in cobbler pose. Foot massage relieves spinal tension.

5. Create a postpartum intentions list. Make it simple. Put it somewhere you will see everyday to keep you in line with your deeper knowing. 6. Inform your friends what you’d like your postpartum to be like. Describe it to them to create a deeper vision in your awareness. 7. Pay deep attention to what feels nourishing to the baby within you. You are your baby are one and two simultaneously. Bathe your awareness in the precious paradox. 8. Make Immediate Post Delivery Ghee

4. Organize your postpartum bodywork, whether it’s done by family, friends, or a professional.

mamabirthing.com check out the e-course

Third Trimester Birthing Prep Eat clean. No wheat. less grain. More greeens. More roots. More fresh vegetable juices. This is showtime for baby growth. Stay active. Connected. Take great pride in your full moon phase.

next section:

Postpartum for mamathrive

The real reason I created the mamabirthing ecourse is the lack of knowledge my friends have about postpartum. And my friends are yoga moms who are truly on the leading edge of health and awareness. The truth of the matter is that there is a huge gap in medical industry around postpartum health. We have no clue how to take care of ourselves and each other.

You need a postpartum education. Most likely, you will not find this elsewhere, unless you are working with an Ayurvedic postpartum doula.

In Ayurveda, the first 42 days postpartum is a sacred window in time. Postpartum Ayurvedic Doula Mentor, Ysha Oakes, says, “The first 42 days after birth set the stage for our next 42 years, and for Baby's health and happiness for life.” This means the stakes are high. Holistic practitioners have always noted women’s health issues correlating with their lack of postpartum support and lack of postpartum

mamabirthing.com check out the e-course

infrastructure around postpartum their selfcare. I created the mamabirthing e-course to provide you with the inspiration, the classes, the workshops, the practices, the recipes, and the handouts to ensure the health of your self, your baby, and your family. -Cate Stillman

First Week Postpartum Checklist for Mama Your nourishment and rest is of the highest importance. Be explicit about helping others attend to your needs for this brief time. Start off with Postpartum Ghee. Use it in your foods. Eat warm soups and stews, or room temperature fresh juices and green smoothies. Do not eat solid foods. Eat freshly prepared foods each day, no leftovers. Fill a 1 liter thermos with hot water. Add 1 tsp. fennel seeds. Put next to where you will sit and nurse the most. After the first morning feeding, receive full body oil massage each day. This doesn’t need to be done by a professional. A friend or a partner is fine. 20-30 minutes. Take a bath immediately following. Try to break a sweat to activate the postpartum natural cleansing process. Get dressed in fresh clothes after bathing each morning! Taking care of your appearance will raise your consciousness. Wrap your abdomen for external support of your inner body. Wrap your abdomen (see On Belly Wrapping). Your loose skin and empty womb creates a vacuum for Vata or wind energy to become trapped. Make the wrap or the belly band snug enough to feel support, like an ace bandage. Enjoy skin-to-skin contact with your baby and partner as much as possible. Be slow to invite outsiders into your sanctuary - you have plenty of time to be social in the future. Talking takes energy and can throw vata out of balance. Make sure to insulate yourself from excessive talking. Make a belly pack by rubbing castor oil on your belly, and covering with an old towel and a hot water bottle. This will improve your digestion/elimination which will reflect in the digestibility of your breast milk. For perineal soreness, use a sitz bath. Postpartum Sitz Bath - Sitzing Pretty Practice asking others to do things specifically for you. Including laundry, tea-making, foot and head massaging, cooking, and dishes. Instruct others to help you keep a clean, tidy, fresh home environment. Stay in an indoor cocooned atmosphere. Try not to leave your home at all for the first week or few weeks.

mamabirthing.com check out the e-course

Early Postpartum Recipes Stewed Apples with cloves & ghee Slice an apple. Cover with water. Add 3 cloves and 1 tsp. ghee. Simmer until soft. Enjoy.

Konji (simple rice soup) boil 1/2 c. brown basmati rice 4 c. water on low, covered for one hour. Add a few pinches of salt and a tsp. postpartum ghee.

Recipes from packet to eat postpartum: *** add more ghee than recipes call for • simple vegetables soup

Steamed Rice with Ghee

• channel clearing soup

1  pinch  saffron   1  Tbsp.  milk   3/4  cup  basma0  rice   2  bay  leaves   1/2  tsp.  bits  of  cinnamon  bark  or  a  few   pinches  of  cinnamon  powder 4  cloves,  whole   1/4  tsp.  salt   3  cardamom  pods,  whole   1  tbsp.  ghee  or  postpartum  ghee 2  cups  hot  water  

• chicken and fennel soup

Soak  the  saffron  in  1  Tbsp.  of  milk  for  10   -­‐  15  minutes.  Wash  and  rinse  the  rice   twice.  Drain.   Heat  a  pot  over  medium  heat  and  add   the  ghee.  Then  add  the  bay  leaves,   cinnamon,  cloves,  salt  and  cardamom,   and  mix  well  for  a  minute.  Turn  the  heat   to  low,  add  the  rice  and  saute  in  the   spices  for  2  minutes.   Pour  in  the  hot  water  and  the  soaked   saffron  and  bring  to  a  gentle  boil.  Boil   uncovered  for  5  minutes.  Turn  down  the   heat  to  medium  and  cover  par0ally.  Add   tbsp.  ghee. Con0nue  to  boil  gently  for  another  5   minutes.  Turn  the  heat  to  low,  fully   cover  and  simmer  un0l  tender,  about  10   minutes. * Also  check  out  postpartum  rice   pudding  in  info  pack!

• First Days Rice Pudding

• Dinner with Carrots and Coconut Soup • Oatmeal with Dates and Apples • Hot Quinoa Cereal • Vegan Ginger Snaps

Avoid Cruciferous Vegetables (like Kale, cabbage, brussel sprouts), due to gas-producing qualities instigating colic.

mamabirthing.com check out the e-course

Favor these recipes for the first 3 weeks! Allow your intuition move you into other recipes. Take your time. This period is crucial for nourishing your agni, oiling your g.i. tract for nourishing yourself and your baby for the long haul ahead. This oiliness will serve you for months and months of nursing, and years of nervous system balance in the early childhood years. Mothers who don’t take this internal digestive care postpartum have a greater likelihood of developing anxiety and depression in the following year, according to Ayurvedic theory and millennium of practice.

On belly wrapping the old way ...

from ayurveda doula guru

Ysha Oakes

www.sacredwindow.com “I suggest mothers find either new or old, about 5 yards of lightest weight muslin or or an old cotton dhoti, or take a worn out cotton lightweight sari and make about 5 strips lengthwise. A little hemming makes much nicer washes, of course, and prettier fabric can be worn on

Why Wrap? In an nutshell, childbirth leaves an excess of space between a mama’s organs. Excess space, especially in the pelvic bowl is ungrounding to the nervous system. Why should you belly wrap for at least the first few weeks postpartum?

outside of clothing if Mom wishes, I've seen them advertised/sold that way even with hooks for closure (much less fabric). In any case, if the Mom is involved in the wrapping demo, encourage her to wrap by what feels good. Fairly snug, and wrap a little diagonal for a couple rounds to take in opposite upper and lower hip area as well as directly across lower and mid belly. Feels wonderful. I just tuck, some like a pin, or the fasteners if you can bother with it! Dr. Sarita Shrestha's grandmother wore this all her life, had superb posture and digestion and elimination all her life, all the way to her passing in 90s. I found it particularly comforting in part of my menopausal time. Oh yes, so that's about 12 inches wide. One or two to be in the wash with the other oily linens from self or doula administered ayurvedic warm oil abhyanga, one to wear, one to loose track of (forgetfulness being such a

• improves digestion and elimination • calms the nervous system • feels comforting and nourishing • aids body in reestablishing connective tissue • supports organs in realignment • helps tummy regain shape • decreases bloating

common vata postpartum symptom especially) and one or two to give a friend! Wear ideally most of the day and night for a few weeks. Supports the body's organs to find their place and reestablish proper connective tissues, digest or eliminate better, and for tummy to regain shape faster. Wrap after massage before resting in bed, with hot water bottle or some such. Adding the powders at that time would be lovely - she bathes after that.” Namaste! Ysha

www.sacredwindow.com

The new wraps are convenient. The wrap effect is built into tank tops, or join bamboo cloth with velcro. Cate’s advice: if you’re more of a hippy you’ll like the muslim. If you’re more of a yippee (yuppie-hippy) you’ll like the tank or wrap. An extra wide ace-bandage also does the trick!

mamabirthing.com check out the e-course

25

mamabirthing

what is the e-course? The e-course audios 5 mamabirthing classes with Cate, each with Q & A on mp3 Follow a group moving through the course live. Take your time. Share appropriate parts with your husband or mother or friend.

Prenatal and Postpartum Yoga Audio Classes Attune Yoga Session with Cate (30 minute practice) Align Yoga Practice with Cate (30 minute practice) Rebuild Yoga Practice (30 minute postpartum).  On the mat session to center yourself following your birth and rebuild your pelvic floor.

Expert Yoga Advice: Now - Postpartum Jessica Jennings, a prenatal yoga teacher, dialogues with Cate on Yoga for each trimester, including birth and postpartum. Beyond the Do’s and Don’ts… we have an enlivening talk about the essence of the practice. Insights from Cate and the mama yoga evolution that our generation is bringing to the prenatal postpartum practice.

The Interviews Ysha Oakes: Ayurvedic Postpartum Guru Suzanne Leusch: Ayurvedic Postpartum Doula Cindy Riegel: The Unassisted Birth Veronika Robinson:  Gentle Mothering

The Guidebook Beautiful 40 page e-book for you and your support circle.

Evolutions of Anusara Yoga Therapeutics into practice through mamabirthing.

Includes: Ayurvedic Constitution Tools

Sign up for instant access.

Postpartum for Mama, Baby, and Partner CheatSheets

Trimester CheatSheets

Building your Circle of Support Recipe e-book for Pregnancy and Postpartum Remedies from Ayurveda for

mamabirthing.com check out the e-course

26

mamabirthing

Dear Mama, You made it to the end of the booklet.

Work with Cate 1-1 Ensure your mama thrive!

Send me an email and let me know how it impacted you. If you want to a personal session with me, you can find out info here, or email me at [email protected]. I often consult with women postpartum. In reference to these conversations, I most often, I hear, “I wish I had known this earlier.” That is why I want to put the e-course in your inbox. That way, you’ll avoid problems and pitfalls months and years done the line. Wishing thrive to you and your growing family, Cate Stillman creator of the mamabirthing e-course & founder of yogahealer.com

Stroll through pregnancy and postpartum feeling light, energetic and centered. Cate Stillman

Ayurvedic Practitioner & Certified Anusara Yoga Instructor and founder of yogahealer.com

27

Suggest Documents