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
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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
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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
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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:
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• 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
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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
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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
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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!
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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.
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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.
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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!
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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.
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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.
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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
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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
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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.
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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).
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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
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• 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).
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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.
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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.
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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
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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.
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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.
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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!
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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
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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
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