Kate Sanchez's blog

Many mothers-to-be are aware that nutrition plays a vital role in the health and development of their babies. In this day and age many mamas are running to work, running here, there and everywhere… Possibly with a little one already in tow. Who has time to eat all the fruits and veggies that their bodies require to stay healthy and strong for their babies and themselves during pregnancy? Green smoothies to the rescue!

Over the last few months I came on board with these delicious treats. They pack my body full of vitamins and minerals and leave me feeling wonderful (You don't have to be pregnant to reap the benefits of these babies!)! I know this is a quick way to get a lot of what you need to feel great with very little time & effort (which is key if you have a hectic schedule to keep). I make my smoothies at night so I can enjoy them first thing in the morning on my way here, there and everywhere.

This green smoothie is packed with folic acid, omega 3 and plenty of B6 -- and that's just from the from the avocado! The strawberries add healthy fiber and powerful antioxidants. Superfoods banana and kiwi bring vitamin A, phosphorus, iron, potassium and magnesium to the table along with many other vitamins and minerals. Lastly, the spinach…the spinach! On it's own it delivers vitamins A, C, E, K, Beta-carotene, selenium, zinc, magnesium & lutein. It has also been shown to help lower blood pressure. So, blend up a glass and drink your way to a healthy and happy you!

Strawberry-Kiwi Smoothie:

1/4 avocado
2 kiwis
6 strawberries
1 banana
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water (you can also substitute coconut water, or a juice if you prefer)

Start by blending the fruit and avocado with a wee bit of the water, and then add in the greens with more water until you get your desired consistency. More water makes for a thinner consistency; less makes for a thicker one.

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"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot." - Eleanor Roosevelt

 A new study has found that women who have a fear of childbirth have longer labors than those that do not.

Norwegian researchers assessed fear of childbirth with a 33-item questionnaire filled out by pregnant women at 32 weeks of gestation. After excluding those with multiple pregnancies, breech presentation, preterm labor and elective cesareans, they were left with 2,206 women for this study. On average, the women who had the most fears going into labor spent 47 minutes longer in labor than those who were less afraid.

We all have fears of the unknown or of the all too well known. Have you taken the time to look your fears in the face and find ways to put them at ease? The female body is designed to stop labor in unsafe situations. Therefore, the mother being in a heightened state of fear is a trigger for stopping labor. Take the time to investigate any fear that you have.

Look at your attitude and feelings about the birthing process. Educate yourself and learn your options. Surround yourself with a cushion of supportive people both before and during your birth; Leave behind those Negative Nancy’s (or at least those with discouraging or conflicting views from what you want). Set realistic expectations for your labor and birth. Most importantly, take control! This is not something that is happening to you, there are many options on how to birth and handle labor. Research, research, research!

As always, if you have any questions about the birthing process, if you have fears you’d like to discuss with a birth professional or would just like to come in for a fantastic Certified Prenatal Massage (massage alone has been shown to reduce fear and anxiety in many studies,) then please do come in for any of the Transition Prenatal Massage sessions (including the Couples session) or specifically Labor Induction session during which birthing concerns can specifically be addressed. I can be reached here at the Pittsburgh Center for Complementary Health and Healing at (412)242-4220.

Photo by Ethan John

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The baby is finally here! Yay!!! Now all of those pregnancy discomforts are going to melt away, and you will finally have your body back, right? Unfortunately, being a new mom brings on many new challenges for the body, mind, and spirit. Postpartum massage to the rescue!!! Postpartum massage at the Pittsburgh Center for Complementary Health and Healing is designed to help you recover from all of the shifts your body has undergone from pregnancy and labor too.

My “Celebration” Postpartum Massage was designed to focus on your physical recovery and rejuvenation after childbirth. It gives you some space to focus on how your body is feeling, and helps to relieve stiffness, tension and pain associated with caring for your newborn. Also, added to the session is a healing castor oil pack. So many clients have asked me, "Kate, why castor oil during the Postpartum period?" The reasons are numerous!

Castor oil pack therapy has been used to increase milk production among lactating women, and it is occasionally used to quickly and effectively heal the umbilicus of newborns, and is regularly used to stop hormone-related hair loss. Packs are helpful from averting a breastfeeding issue (mastitis, clogged ducts, general soreness and inflammation) to healing from birth (especially beneficial in cases of cesarean section). Castor oil has also been used to treat ovarian cysts, fibroids, and heavy menstrual cycles. During the postpartum period, I also find it useful for assisting the taxed liver and gallbladder, and getting the intestines going. We also use castor oil here at The PIttsburgh Center during our Fertility sessions for many for many of the same reasons. I don’t know if you can find a therapist here at the Pittsburgh Center that doesn’t have anything but wonderful things to say about Castor oil packs and their benefits! I could go on about the wonderful benefits of castor oil pack therapy which, in my opinion, is beyond valuable to healing the body. However, I would also still like to touch on the many benefits of Postpartum Massage:

• Restores Your Body

Following your pregnancy and birth your body has undergone many changes and you may even feel that it is unfamiliar to you. Postpartum massage treatments will help you to re-adjust and return to your non-pregnant state. It will re-establish the integrity of the pelvic structure as well as facilitate healing. Special abdominal techniques will also help to involute the uterus and to tone and flatten the abdominal muscles and skin.

• Eases Aches and Pains

including post-pregnancy back pain, joint stiffness and 'feeding shoulders'

• Cesarean Recovery

Promotes recovery from C-section births including healing of the incision, abdominal muscles healing and scar tissue reduction.

• Supports You Through Emotional Adjustments

Promotes compassionate, nurturing support throughout emotional, physiological and family adjustments. 

• Nurtures and Relaxes You

Gives you the chance to deeply relax in between your baby care activities.   Relaxed mama = relaxed baby!  Gives you time to yourself to be cared for, boosting energy levels and reducing feelings of stress and anxiety.

• Promotes Better Milk Production and Easier Breastfeeding

Special points are worked that stimulate the pituitary gland to produce the hormones oxytocin & prolactin. These hormones are key in producing and delivering the milk to the breasts.

Postpartum Massage is usually safe immediately to 24 hours after you have given birth if you have had a vaginal delivery. If your delivery has had complications, or involved surgery, 3 weeks is generally the benchmark as far as scheduling. When you are ready to come in, we will be here to bolster you on your journey to healing and transformation. Following your initial Postpartum session, suggestions may be given such as how to apply a castor oil pack and frequency, or stretches that may be advantageous. I generally recommend receiving six to eight postpartum massages to see full benefits. Remember, it has taken nine months for your body to “transform”, it can take nine months or so for it to “transform” again. Be gentle with yourself.

If you have any any further questions about Postpartum Massage, please feel free to call me at The Pittsburgh Center for Complementary Health and Healing at (412)242-4220.

Many Blessings!

Sources:

"Castor Oil Pack Therapy" by: Danielle Frisbie

Photo by Chris Taylor

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What could be one of the easiest, most beneficial things to do during pregnancy that releases TONS of stress & helps you to connect with your baby??? If you said a prenatal massage, you are not far off, although this is something that you can do for yourself. It takes conscious effort, and about 10 minutes a day.

*MEDITATION*
Meditation has numerous benefits not only for the Mama, but the baby too. You might say -Meditation??? Every time I try to meditate all of these thoughts come rushing into my head!!! Put simply, there are many ways to meditate. Some people prefer to concentrate on an affirmation. Some like to concentrate on a visualization. Others go into a meditative state while dancing or through movement. There is also just sitting and being for a time. I myself have had a hard time with just sitting and being, however I am working on it! I have found that I like to visualize, or concentrate on an affirmation, so that is what I am going to lead you through here. Remember any way you choose takes practice. So first you need to be patient with yourself. This is not supposed to be stressful.

All you need is a nice quiet space free of distractions. It is a time to take for yourself away from the world. You can either lay down or find a comfortable place to sit. If you wish, place one hand over your heart, and one hand over your navel (this is a common pregnancy meditation posture as it helps you connect your heart & your baby).

Once comfortable, just breathe. For a few minutes slowly become aware of your breath. Don’t try to change it, just notice it. Allow thoughts to enter into your mind, don’t react, just let them go. Like I said before, it is difficult to have a clear mind when you begin to meditate. Becoming aware of your thoughts and simply observing them (instead of reacting emotionally to them) allows your mind to become calm. 

Begin to slow your breath, pausing between each inhale and exhale. Focus your mind on feeling love & gratitude (or any of the positive affirmations listed below). Stay in this mediative state as long as you can.

*POSITIVE AFFIRMATIONS*

I am so happy that you are happy and healthy
Each day you grow more & more beautiful
I am sending you comfort, love & security
My energy is giving you strength to grow healthy and wise
I feel your peace and love
I feel so comfortable having you with me

So all of this concentration & hard work?! You said there would be benefits??? The benefits listed below start immediately!!!!

*THE BENEFITS*

*helps eliminate stress hormones
*releases beneficial hormones (neurohormones & neurotransmitters)- these can help calm the baby & helps to develop emotional intelligence.
*Elevates DHEA (the “mothering” hormone)- this helps the baby to grow.
*Stimulates the Pineal gland (secretes Melatonin) -helps with sleep& brings the mind into Alpha states, also boosts immune function.
*releases Endorphins into the blood stream- helps to reduce  present moment pain
*lowers heart rate & blood pressure- lowering the risk of pre-eclampsia & potential preterm brain damage.
*produces Neuropeptides (molecules of thought)- aids in communication with the

baby.
*reduction of negative body image
*reduces anxiety & depression

The benefit list goes on from here, but if you have anymore questions or want to talk more about meditation during any phase of the childbearing process, feel free to call me at the Pittsburgh Center for Complementary Health and Healing (412)242-4220 or schedule a Transition Prenatal Massage Happy meditating!!!

Sources:

The Greatest Pregnancy Ever- Wilson & Peters
Birthsource.com
thehealthybelly.com
1meditation.co.uk
*also guided pregnancy and birth meditation available at-
http://www.healthjourneys.com/kaiser/healthyPregnancy_flash.asp

Image: Molly Roberts Photography

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