Fitness Tips for Pregnancy

While weight gain is a natural and healthy part of pregnancy, it’s not a time to totally neglect your fitness.  The more fit you are before and during your pregnancy, the healthier both you and your baby will be – and the easier time you’ll have getting your pre-pregnancy body back.

And even though it’s important to stay fit, it’s also important to make sure your exercise program is safe for your changing body. You may not be able to do the same things you did before getting pregnant.

The Benefits of Staying Fit During Pregnancy

Why is it so important to think about fitness while you’re pregnant?  There are many reasons why being fit is critical to your health and that of your baby.  You’ll be able to enjoy your pregnancy much more if you stay in the best shape possible.

One benefit of staying fit is having an improved mood.  You’ll be combating changes in your hormone levels that can affect your mood and being fit will help to counteract those mood swings.

You’ll also enjoy better sleep during your pregnancy.  Sleep is your body’s opportunity to become refreshed from the day and to heal and restore your body – and your baby’s growing body depends on your ability to sleep well, also.

Pregnancy is often fraught with aches and pains as your body changes and your weight becomes redistributed.  Being in great shape will help to combat those aches and pains and allow you to be more comfortable throughout your pregnancy.

Exercise will help you not to gain more weight than is necessary during your pregnancy. It also helps your blood pressure and blood sugar to remain steady even though growing your baby does put stress on your body.

Finally, when you’re in good shape, you’ll be more prepared for the stress and strain of labor and delivery.  You’ll have more strength and endurance to make it through this critical time and to recover after you deliver.

Start Your Fitness Program Before You Get Pregnant

The best time to begin trying to get fit is before you’re actually pregnant.  You should get as close to your ideal weight as possible before you conceive if possible.  While not everyone gets pregnant after a planning process, many women do.

If you know that you want to get pregnant in the near future, start your fitness program now.  Being in your best shape will actually make it easier to conceive and help you to stay at a healthy weight once you do get pregnant.

A healthy fitness routine combines aerobic activity, strength training, and flexibility exercises.  You should talk with your healthcare provide before beginning a fitness routine to make sure you’re doing exercises that are safe for you.

While it may seem frustrating to wait to get pregnant until you’ve improved your physical fitness, you’ll be glad you did once you experience the changes pregnancy brings to your body.

If you’re starting your pregnancy and you’re already overweight or not in good shape, pregnancy isn’t the time to try to actively lose weight.  You shouldn’t go on a diet or start a heavy-duty exercise program if you’re out of shape.

But that doesn’t mean you can’t exercise, but you just need to have realistic expectations about what you’re doing.  You should also start slow and stick with exercises that are very low impact such as walking.

Get Aerobic Activity During Your Pregnancy

It’s critical to participate in aerobic exercise that helps you to keep your heart strong and burn excess fat.  There are several activities you can perform during your pregnancy that are generally considered safe for you at this time.

Aerobic activity should be performed in such a way that it doesn’t put too much pressure on your joints.  You should also make sure to keep your heart from beating too fast – and you should talk with your doctor about an appropriate heart rate during exercise.

One of the best exercises you can participate in while pregnant is walking.  This is a great low impact activity that can be done at just about any fitness level.  How far and how fast you walk will depend on your own fitness level.

Walking can be done just about anywhere and doesn’t require you to spend a lot of money by buying special equipment.  All you need is a good pair of tennis shoes and you’re ready to go.

If you’re looking for aerobic exercise that has even less impact on your joints, swimming and water exercise are great choices.  When you’re in the water, you only weight 1/12th of your actual body weight.

As you move through the water, you won’t be putting any stress on joints.  Swimming and walking across a shallow pool give you a great workout using water as the resistance. It can also provide you with some relief from the extra weight you’re carrying.

Biking may be appropriate if you’re comfortable with it and if your doctor approves it for you.  You may also enjoy activities such as dancing as long as you avoid activities that could cause you to fall or get injured.

You may want to participate in low impact aerobics.  Those are generally okay as long as you watch out for activities that can throw you off balance.  As your abdomen grows with the new baby, your center of gravity will change and it becomes easier to fall.

Running may be okay if you’re already a seasoned runner, but if you aren’t a runner pregnancy isn’t the time to start.  Talk with your doctor about what exercises are appropriate for you given your current routine.

Strengthen Your Muscles

During your pregnancy you need to continue keeping your muscles strong.  In particular, it helps to have upper body strength to prepare you for life with a newborn baby.

Exercises for your biceps, triceps, and upper back are particularly helpful.  You can use free weights, weight machines, or resistance bands.  You shouldn’t lift weights that are too heavy for you.  If you can’t lift the weight comfortably, you shouldn’t lift it.

When lying on your side, leg lifts are a great way to use your body’s own weight to gain strength.  Squats can also help you to gain strength in your thighs and buttocks.  You should also perform pelvic tilts to help prepare your body for the extra weight your pelvis will be carrying.

It’s important to make sure that any exercises you perform are approved by your doctor.  You’ll want to stay away from any exercises that put strain on your joints or muscles and could cause injury.

Add Flexibility to Your Pregnancy Exercise Routine

While many people focus on strength training and cardiovascular activity, flexibility sometimes gets left behind.  But this is just as important for your health as other activities that keep you fit.

You may find that yoga is a great activity for you as you prepare for your child to be born.  You can take yoga classes or look for a pregnancy yoga video that will show you the proper techniques.  You’ll have to modify exercises for pregnancy.

Each day you should participate in a routine of stretching to help your body combat some of the stress of pregnancy weight gain.  Stretching your back, arms, legs, neck, and shoulders will be beneficial for you.

Shoulder circles where you move your shoulders forward and back a few times will help to release some of your tension.  Stretching your chest muscles by holding your arms up and pushing them back.

Stretching our calves is also important.  You can do this by leaning on the wall or a countertop and extending your leg backward, you’ll feel a stretch in your calf muscles that can bring some relief.

Breathing deeply can also help you to feel relaxed and allow muscles to rest.  Breathing in through your nose and out through your mouth slowly will help you to feel refreshed and restored.

Exercises to Avoid During Pregnancy

Once you get past the first trimester, your body won’t be able to do all of the same exercises that you could do before.  For example, doctors usually recommend that in the second and third trimesters you don’t do any exercises where you have to lie on your back.

That means abdominal exercises such as sit ups and crunches are out for a few months.  Stick with other moves that don’t put that much strain on your core muscles while you’re pregnant.

Exercises that cause you to put a lot of pressure on your joints are also not recommended.  You don’t want to be jarred or bounce while pregnant.  Jumping and changing directions quickly are also not recommended.

As you get further along in your pregnancy, you’ll notice that your joints become looser.  This is because your body produces a chemical that is designed to help your pubic bone get looser for delivery of the baby.

When your baby is getting bigger, you’ll notice that you don’t feel as much balance as you normally do.  It’s important, then, to make sure you avoid exercises that might cause you to trip or fall.

You should also avoid any type of sport that might cause you to come into contact with people and equipment.  It’s also not a good idea to participate in adventurous activities such as downhill skiing, which can put you at a great risk for injury.

No matter what exercise you’re performing, it’s always important to listen to your body.  If you feel good while you’re doing it, you’re probably going to be okay.  But if you feel dizzy or become short of breath, you’ll want to stop what you’re doing and avoid it in the future.

If you experience any type of pain, you should also stop what you’re doing.  There are serious warning signs you should also watch out for such as:

· Vaginal bleeding
· Contractions
· Fluid leaking from the vagina
· Chest pain
These are signs you should immediately stop what you’re doing and call your healthcare provider.  Always pay attention to the way your body feels and the signs it gives you.

Resources for Pregnancy Fitness

When you decide that you want to have a pregnancy that includes physical fitness, it helps to have some resources to get you started.  There are many ways you can learn more about proper exercises.

Your local gym or community center may offer pregnancy fitness classes that will help you to stay in shape safely.  Pregnancy aerobics, yoga, and strength training are offered at many facilities around the world.

There are also many instructional videos that will help you to exercise safely during pregnancy.  A quick online search will lead you to exercise videos specifically designed for different stages of your pregnancy.

There are also in depth books and guides on pregnancy fitness that can give you step by step exercises to perform during pregnancy.  You’ll find many selections available through online booksellers.

You may also find help with websites that give helpful information and resources for women who are trying to conceive or are already pregnant.

In most cases, exercise is going to be a great choice for you during your pregnancy.  Exercise will help you to have a healthier pregnancy, easier delivery, and faster recovery after you give birth.

You should always talk with your healthcare provider before beginning an exercise program.  While exercise is usually beneficial, there could be personal circumstances that would make it inadvisable for you.  You should also listen to your own body and avoid any activity that doesn’t feel good to you.

9 Tips for Successful Nursing as a New Mom

Nursing is a special bond that only mother and child can have. There's nothing quite like holding your newborn and literally feeding them nourishment with part of your body. There are benefits of breastfeeding for both infants and mothers that cannot be matched with feeding formula. 

It’s good to give yourself and your baby the very best shot at successfully breastfeeding. Here are some tips to do so:

• Try to Nurse in the First Hour –Having the baby latch on with in the first hour of birth is a large indicator of future breast feeding success. If you can’t, it won’t stop you from being successful, but it is a great thing to do for both you and the baby.

• Make Sure the Baby Latches on Correctly – One of the main reasons for nursing failure has to do with the baby not latching on properly. Most of the areola needs to be inside the mouth in order for the baby to be latched on properly.

• Take a Class – Your hospital or birthing center can help you locate a class to help you learn about nursing. It might seem strange to take a class but if you weren’t raised around nursing women this will greatly increase your chances for success.

• Avoid Creams & Potions – If you do end up with sore or cracked breasts ask your doctor, midwife, or a professional lactation consultant. But sometimes these conditions are actually caused from washing your nipples too much or with wipes. You have natural oils in your areola that keeps your nipples soft, and germ-free. You don’t want to mess with this natural process if you can help it. Plus babies often do not like the flavor of these creams and potions.

• Don’t Time Yourself – Don’t try to rush breastfeeding. It’s not a contest. It’s not just to feed your baby either. It’s a time of great bonding that you’ll never get back. Just enjoy the time with your baby and the relaxation it can bring upon you both.

• Grab a Glass of Water – When you sit down to nurse, grab a glass of water or other beverage because you don’t want to feel uncomfortable and thirsty and have to stop to get something to drink. It’s best if you are ready at the time.

• Don’t Get Too Engorged – Sometimes the trouble with the baby latching on has to do with allowing your breasts to get too engorged. This is especially problematic for women with only a small amount of breast tissue, not allowing for extra space for the milk. Get ahead of your child’s hunger, before you’re engorged and you can avoid that problem. Yes, it’s okay to wake up your baby to feed it a little.

• Avoid Supplementing Too Fast  -- If you’re having issues it’s best to avoid supplementation for a little while, instead try the plastic nipple shields, or other solutions that a professional nurse or breast feeding expert can recommend to you. 

• Don’t Put Added Pressure On Yourself -- Realize that most women can breastfeed and that women have been doing it since the beginning of time. With all three of my babies, I took Fenugreek to help with milk production, and it worked wonderfully.

If you happen to be one of the women who cannot breastfeed successfully, don’t beat yourself up, be thankful that supplements do exist. However, do give it a try, you might surprise yourself.

The following from the Global Health Media Project is, hands down, the best video we have found so far to truly demonstrate the mechanics of breastfeeding:

6 Great Benefits to Using a Baby Sling

From mom and dad to grandparents, caretakers and babysitters; baby slings are a vibrant thing that can be used by anyone. Baby slings have been wonderful for me as I have used a sling with each of my three children.

I have always kept one in the house as I don’t know how I could have done without them. I even kept one in the car! For those who don’t know what a sling is - it is a piece of cloth that is knotted at either end that fits cross-wise on a person’s body. Depending on the type of the sling, the baby can be placed in the back or the front.

It is difficult to find many books on baby wearing, but one that I really enjoyed was Beloved Burden: Baby-Wearing Around the World. This book is excellent for taking an in depth look at how baby-wearing has been developed in the past, to where we are with it now, and how it is practiced by other cultures in the world. Another great book along these same lines but that you may enjoy reading to and with your children is A Ride on Mother's Back: A Day of Baby Carrying Around the World.

The following are some of the benefits of slings:

Comfort for Baby

A study that was done with North American mothers showed that baby-wearing practices greatly decreased crying among babies for a few extra hours a day. It was also discovered that babies in modern cultures cried far more than babies in other cultures where the norm was mother-baby closeness. From my experience as a mom I can attest that my children were very calm, which gave me the calmness as a mother, were it not for slings it could have been otherwise.

Sling-carried babies feel a familiar sound from being in the womb which is the mother’s heartbeat. On other hand the motion of a parent’s walking is very soothing to a baby and it also greatly aids in the proper development of the baby’s inner ear. The connection further helps babies to develop healthy biological rhythms as noted by several experts.

Nursing

Baby carriers can be used by nursing mothers as they provide subtle opportunities for a mom to nurse in public. While a mother grocery shops, a baby can nurse covered up by the sling. This is a more profound yet a simple way of experiencing a mama and baby time without hiding or having any interference. It is way much easier to nurse a child to sleep in a sling than on his/her bed. Therefore a sling enables the mother to bring the baby to sleep and then transfer the baby from her arms to the bed. Although this is a dreaded transition it the most preferred way by most mothers who use slings.

Baby Wearing: Two Hands Again

What I appreciate most in a sling and perhaps the most helpful benefit is the presence of two useful hands. They allow you to provide the baby with the closeness of being held and comfort while it is also an amazing help to be able to have two hands free. (Do not use sharp objects or cook while baby-wearing.) There are some fabulous 'new' items are there now for baby-wearing mamas, including the Sweet Mommy Ruffle Hem Maternity hoodie and the Sweet Mommy Big Hoodie Duffle Coat.  Each of these come with their own baby pouch, how awesome is that?

Socializing

A baby worn in a sling gets to experience a wide range of people and places; in other words the baby gets to experience the world. Additionally as an added bonus the baby takes the world from mommy’s and daddy’s vantage point. Therefore as the baby grows he/she is able to be calm in social situations and socialize.

Closeness

Holding a baby close has many benefits according to reports by many experts and this is something that most mothers know. More mothers are holding their babies close thanks to the availability of slings. For healthy babies who develop naturally and normal a close relationship between the mother and the baby is obligatory. If you wish to explore further into the scientific and sociological connections regarding closeness with our infants and children, then I highly recommend reading The Vital Touch: How Intimate Contact With Your Baby Leads to Happier, Healthier Development.

Types of Baby Slings

Ring slings and tie slings or wraps are the two major types of slings. Tie slings or wraps can be tied in at least a dozen different ways and are the way mothers have been carrying their babies for centuries. They come in quite an array of colors and the commercial available ones come with instructions. My favorite was the Didymos Organic Baby Carrier, it was incredible support for the back - and I really needed the extra back support with the amount my babies liked to be carried.

Equally, ring slings are pieces of cloth held together by a ring. They are easy to adjust and also come in some really lovely designs and fabrics. They are available in a variety of patterns and kinds of cloth; they also come in both padded and unpadded varieties.

Happy baby wearing!

General Tips on Car Seat Safety

There are plenty of heated debates about car seats, their proper use, and a child's overall safety in a moving vehicle.  My intention with this post is not to enter any debate, rather, it is to simply offer some advice that I have come across in finding and utilizing car seats that worked best for us and our three children.

First, understand that every car seat is different. It’s made for children at different stages in life and has an owner’s manual that you need to follow. Next, understand that your child should never ride in a vehicle without an age appropriate car seat or booster seat.

1. Purchase The Right Car Seat – There are some car seats that claim to work from birth on up and some probably do. But, be sure to check out their safety ratings first. Saving a few dollars for an all-in-one might not be the right choice.  A really good way to ensure that you buy the right one for your vehicle is to call your car insurance company.  Some insurance companies even offer discounts if you buy the one they recommend.

Surviving Toddlerhood

Avoiding the Terrible Twos

Ah, the “terrible twos.” This is definitely a stage many parents want to bypass with their children. However, a lot of the negativity is drawn from the term “terrible twos.” The truth is that a lot of behavioral issues don’t really arise until later on in a child’s life. Regardless, there are some ways you can make the “terrible twos” go by better and avoid them spinning out-of-control.

1.    You’re in Charge. Let your little one know that you’re the boss. It doesn’t matter if your child throws a fit or not, what you say goes. Your child will be looking to you for a response when he/she throws a tantrum, mainly to see if you’re going to let them get away with it. When dealing with an issue like this, remain calm while correcting the child.

Dealing With Depression

Depression Debunked

The majority of people personally know someone who is/has struggled with depression. Did you know that depression has been cited as the most widespread mental disorder? It is much more common in women than men and also affects more teenagers than adults – so, chances are that at some point in your life you will know someone who has battled depression. However, just because we know someone who has depression doesn’t mean that we really understand what it is, what causes it and how it is treated.

What are the causes of depression? 

There are two different types of depression: clinical and circumstantial. Below is an explanation of both types of depression to help you see the differences between the two and how the “causes” are different between the two, as well.

12 Of The Most Healthy Foods For Women (And Why)

Women’s health depends upon a lot of different factors. Between hormones, our busy lifestyles, and the stressful demands placed upon us by society, it is easy to fall into unhealthy habits.

Overworking, over-exercising, and neglecting to practice self-care are just a few ways that women can compromise their health, and by extension, their lives.

Luckily, the road to a healthy and balanced life has a simple beginning: the right diet. The following are the twelve healthiest foods for women with a brief explanation of just why we need them.

1.      Eggs: Filled with tons of nutrients and vitamins, egg yolks are one of the best foods for women.

Eggs contain plenty of essential nutrients that are often hard to fit into an everyday diet. These include choline, a nutrient that has been linked to low rates of breast cancer, and antioxidants that slow down aging and may prevent cataracts and other problems such as macular degeneration.

Despite claims that eggs can lead to heart disease, they’re actually incredibly healthy and should be added to your diet at least twice a week.

If you do have heart disease or a heightened risk for the condition, cut back on the egg yolks and focus more on egg whites to get your weekly dosage.

2.      Greek Yogurt: Greek yogurt can be a healthy and delicious addition to breakfast, eaten as a snack, or saved for dessert. This food is great source of calcium and also contains a large amount of immunity boosting bacteria.

Women need these nutrients to help keep them regular, as well as, to promote strong bones and healthy teeth. In comparison to regular yogurt, Greek yogurt has twice the protein, which most women don’t have enough of in their diets. 

3.      Salmon: A great source of Omega-3 fatty acids and vitamin D, salmon is one of the best foods to add to your diet. The fatty acids present in salmon offer a variety of health benefits, such as, prevention of heart disease, smoothing and softening skin, aiding weight loss, and even boosting your mood.

For women suffering from arthritis pain, salmon is also known to reduce the effects of this troublesome condition. Adding salmon to your diet at least once or twice a week could work wonders on your health.

4.      Lean Beef: This alternative to fatty red meat is one of the easiest ways to get a good source of iron in your diet. Many women suffer from anemia, which is a condition brought on by low iron levels.

Especially heavy menstrual cycles can contribute to anemia and general low iron levels, but adding at least one ounce of beef a day can help the body absorb iron from different sources.  

5.      Nuts: Reduce your risk of developing heart disease or diabetes by adding 1½ ounces of tree nuts to your everyday diet. Various nuts contain different nutrients and vitamins that are vital to maintaining a healthy body.

For example, hazelnuts include arginine, which is, an essential amino acid that may be able to help lower blood pressure. Similarly, a simple ounce of almonds contains a good amount of heart-healthy polyphenols, similar to the amount present in a half cup of green tea.

6.      Edamame and Tofu: These soy foods are chocked full of vitamins and nutrients. When you add edamame, tofu, soy milk, and other foods can help fight heart disease. When eaten in place of fatty cheeses, meats, and similar foods, soy foods can help cut your saturated fat intake in half.

Soy foods also contain heart-healthy polyunsaturated fats, lots of fiber, and essential vitamins. The isoflavones, or plant estrogens, present in edamame and tofu may also help prevent breast cancer.

7.      Avocado: Avocados are a great source of monounsaturated fats, but they also contain tons of other nutrients and vitamins as well. Some studies have shown that adding these fruits to salads and salsa actually improved the absorption of plant compounds known as carotenoids that have been linked to a lower risk of heart disease and other chronic conditions.

These delicious fruits are also a great source of good fats, heart-protecting compounds, soluble fibers, vitamin E, potassium, and much more.

8.      Olive Oil: Olive oil contains high levels of monounsaturated fats (MUFAS) which promote heart health by lowering the bad cholesterol in the body and raising the good HDL cholesterol. High in antioxidants which help slow aging and reduce the risk of cancer and other chronic conditions, olive oil is a deliciously healthy addition to all kinds of dishes.

9.      Spinach: This super vegetable contains high amounts of lutein, vitamins A, C, and B, iron, fiber and more. This food has been shown to guard against age-related macular degeneration, prevent or reduce the risk of heart attacks, and keep cholesterol clear from artery walls.

Add spinach to your salads, sandwiches, and a bevy of other breakfast, lunch and dinner dishes.

10.  Tomatoes: Tomatoes contain an antioxidant known as lycopene which may protect against heart disease and breast cancer. When eaten fresh, tomatoes retain the vitamins and nutrients needed to maintain healthy systems. Add olive oil to these veggies for an even tastier meal.

11.  Sweet Potatoes: Filled with  the essential nutrient Vitamin A, sweet potatoes help protect eyes, skin, and the linings of the body’s intestinal, urinary, and respiratory tracts. This food contains beta-carotene, which is a nutrient that the body converts into Vitamin A.

12.  Lychee: This is one of the few fruits that contains extremely high levels of heart healthy polyphenols. The compounds present in this one-of-a-kind fruit may be able to prevent degenerative diseases such as cancer and other chronic conditions. This fruit can be added to all kinds of dishes for a delectable grape flavor.

How to Put Baby Back to Sleep

Sleep is often one of the biggest mysteries and struggles of parents with young babies. There can be nothing more frustrating than a baby who wakes at 3 a.m. and refuses to go back to sleep. Getting a child to adjust his (or her) sleep patterns is going to depend on his age.

For example, a newborn baby up to around 3 months can go through numerous wake and sleep cycles in a day. It’s not until about the third or fourth month that a baby can begin to sleep at about 7-8 hour clips at a time.

So this is a good time to begin to set sleep routines with your baby. It will help you and your baby get better sleep this way. Check out these tips for better sleep for you and your baby.


Establish a Bedtime Routine

Bedtime doesn’t start when you put baby to bed. It begins well before that.

* Have a soothing routine. Start by turning the lights down low and running a soothing bath with lavender in it. Sing some lullabies, read some books, or play some soft music. Avoid active play. Just keep everything soothing and quiet.

* Lavender always worked wonderfully for my children.  Baths with lavender bubbles and shampoo, a few drops of lavender essential oil on a piece of cloth and then tucked inside their blanket or pillow ... lavender is wonderful for soothing babies, and moms!

* Take note of your child’s sleepy cues. This is important for nap time as well. Always put baby to sleep in his crib or bassinet for nap and bedtime. Don’t wait until he’s overtired.


What If Baby Does Wake during the Night?

* Feed a hungry baby. Try not to let him get too worked up, though. Feed him as soon as he begins to wake. This will make it easier for him to fall back to sleep with a nice, full belly.

* Try to avoid turning on any lights. If you can’t see, turn on a hallway light to give a little light in your baby’s room, but no bright overhead lights.

* Speak to your baby in a soft voice at night - and as little as possible. If he’s not feeding and is just playing, then get him to settle down with a little rocking and put him back in his crib with a quick hug and kiss once he settles down.

* If he’s not settling, check to make sure something isn’t making him uncomfortable like a soiled diaper. Change the diaper quickly with no talking or playing and lay him right back down in bed once he’s all cozy again.

* Do your best to keep your frustration at bay. No one likes to be woken up, but if your child senses your frustration, then it’s going to be harder to settle him down to go to sleep.


All in all, keeping a routine of quiet, soothing tones before bed will help your child go to sleep at night. Helping a baby from a young age learn how to self-soothe will make late-night wake-ups easier to deal with.

Playing soft music was also a winner with my children, and it still is!  We used the Rockabye Baby collection of music, which is soothing for little ones and very enjoyable for mommy and daddy, too.

Being quiet, calm, and serene are all very important to getting a good night’s sleep for you and baby.

Techniques for Massaging Your Baby

Baby massage has so many benefits to not only your baby, but to you as well. It will help you connect with your baby so she (or he) begins to really recognize your touch and your smell.

It’s a great bonding experience, but beyond that it can help your baby sleep better, reduce colic, and improve digestion - all things which lead to a happy baby and parent. It is especially helpful in babies who have a developmental or medical condition. Follow these steps to use this beneficial technique with your baby.

How to Massage Your Baby

1. You will need a warm towel, baby lotion or oil, a light blanket, and a dimly lit room.

2. Lay your baby on the warm towel in front of you on the floor or your bed as you sit cross-legged. Put her legs over yours.

3. Remove your baby's clothing and put oil or lotion in your hands and rub it together to warm it up.

4. Starting by placing your hands on your baby’s shoulders, slowly move down to her feet. As long as baby doesn’t become uncomfortable or agitated you should continue, but don’t continue if it’s upsetting baby.

5. Rub your baby’s stomach. Use slow, steady motions. Place one hand under your baby’s ribs and stroke downward. Massage the belly with your fingertips in a clockwise motion, pressing gently on your baby’s abdomen.

6. Place your hands on your baby’s chest and move your hands outward. Repeat this a few times. If your baby appears cold, cover her with a blanket.

7. Move your hand down from shoulder to hip on one side and then the other.

8. Stroke your baby’s arms and hands. Go from shoulder to wrist and cup your hands around your baby’s hands and rub from wrist to finger tips. Repeat this on the other arm and hand.

9. Now turn your baby over on her belly.

10. Move your hands up and down your baby’s back in a zigzag motion. Massage from neck to bottom with both hands never actually touching each other as they zigzag down your baby’s back.

11. Put your hands on either side of your baby’s spine and massage downward using small circular motions.

12. Using your fingertips, go down your baby’s back in a gentle rake-like motion.

13. Now move onto your baby’s legs. Start with one and rub down to the ankle, then rub your baby’s foot and pinch gently and pull on your baby’s toes. Move to the other leg and foot next.

14. Roll your baby over and put a diaper and clothes back on her.

15. Now you are done and have a happy and relaxed baby!

When doing baby massage, always make sure you pay attention to any cues of discomfort. If your baby gets cold, cover her with a blanket. If she becomes agitated or fussy, then stop. This is meant to be a soothing bonding experience between you and your child.

Check out this video on stretches and massage for better sleep and digestion from Psychetruth:

And of course, we just had to share with you this very precious video of a newborn baby getting her hair washed:

... and this one, just for good measure! We've watched it many times, and find it so incredibly soothing. This is the bain plaisir, or pleasure bath.


 

Baby Care Tips for New Moms

It can be nerve wracking learning to take care of a tiny, newborn infant. But, don’t worry they don’t break that easy. If they did, humanity wouldn’t have made it this far. And of course, we need to put a lot of trust into ourselves as new moms.  

However, especially the first time around as a new mom, we could all use a little help to assist us in making those first few weeks and months that little bit more comfortable.

Here are some (hopefully!) helpful tips that I found useful with my three when they were newborns:

·         Learn Swaddling & Shushing Techniques -- The very best way to keep your baby calm is through secure swaddling. There are videos on YouTube.com about how to swaddle your baby. You want it to be snug, but not so tight that it cuts off the baby’s blood flow. Outside of feeding, swaddling is the very best way to keep a baby happy.  Our son absolutely would not go to sleep unless he was wrapped in a comforting swaddle.

·         Wear Your Baby – There are some wonderful slings you can buy to help you wear your baby while making them feel swaddled, snug and safe while you have free arms to do other things. Studies show that wearing your baby cuts down on fussiness and despite some common myths you cannot spoil your baby by holding him.  Both of my daughters loved to be 'worn' while I was going about the house and doing the tidying, especially with music playing in the background.

·         Give Breastfeeding More than a Passing Thought – The facts are in and breast feeding is the best way to care for and feed your child. Despite myths to the contrary breast feeding is not harder than bottle feeding. It can be more challenging if you have to go back to work, but if you can at least do it the first six weeks while you’re on maternity leave it can still offer many advantages to your baby and you.  Think about this for a moment: the milk that you produce was engineered inside of your body for approximately ten months - specifically for your baby.  Of course there are circumstances where breast feeding is simply not possible.  We all need to do what works best for us.  I was told over and over again not to use a nipple shield, but for all three, I definitely needed to for the first couple of weeks.  I found that the shields 'toughened' me up enough to be able to carry on with the nursing.  We are all unique, and need to honor our bodies and meet ourselves at wherever we may be.

·         Heat Bottles in Warm Water Not the Microwave – If you choose to bottle feed either formula or breast milk; do not heat the bottle up in the microwave or in boiling water. Instead, use a special bottle warmer or warm tap water then submerge the bottle for a few minutes until the contents has the chill off. If you use frozen breast milk you may need to replace the water again, but never use the stove or the microwave. Before feeding your baby test on your arm, the goal is to take the chill off and warm the milk a little bit not to heat it. 

·         Let Other People Help – It can be really difficult to let go and let someone else, be it your spouse, an older child, or a mother-in-law help you with the baby but you need to allow them to. This is most especially important with the other parent. They also need bonding time with your child. Everyone else can do some dishes, fold laundry, or help in other ways but be sure to give other people time with the baby too.  And by all means, if help is offered to you in any way, shape, or form ... take it!  You will need as much rest as you can possibly get.  The old adage is true - sleep when baby sleeps.

·         Avoid Medications Including “infant” Formulas – Unless prescribed by a doctor do not give your child children’s medications even if they are formulated for babies. No studies have ever been done on any medication for infants and in most cases they do not need them. Babies run higher fevers than adults, and a fever can actually be a good sign that your child is fighting off infection. Always check with your doctor or midwife. Remember also that infant formulas are actually concentrated rather than weaker so it’s imperative to stick to the right dosage as directed.

Get the Pillows out of Your Child’s Crib – Nothing should be in your baby’s crib including loose blankets, pillows, toys and other things. If it’s chilly, put your child in a onesie, a sleeper with feet, or put an infant cap on the baby, or swaddle the baby so the blankets aren’t loose if the baby is under three months.

·         Professional Help – If you can afford it, get some professional help such as a house keeper, or a breast feeding coach, or other help that can make these days easier. There is no harm in doing so and it’s preferable to trying to do everything yourself if you don’t have to. Your number one priority right now is the well being of both you and your baby.

Take your time, work on bonding with your baby, and let most everything else go for at least those first few weeks and months. It is also true what they say, that this time goes by fast.  It really, really does.  You will be tired, but this is also a time of great joy.  Allow yourself those opportunities to experience it.

Dust bunnies aren’t going to endanger the baby, and leaving a dish here and there won’t be the end of the world. Focus on your baby and if you’re not sure about something, check in with your pediatrician or midwife, whoever is your best source and personal preference of current information. 

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