Reiki Healing Prenatally and Postpartum - Monthly Article

“Reiki? You mean where someone lays their hands on your body and channels energy to make you feel better? Yeah, I’ve heard of it, but have no clue what it is.” Most folks interested in a holistic approach to health have heard of Reiki. Few have actually experienced it and even less can explain how it works. 

In a nutshell Reiki is a simple, non-invasive, holistic healing modality where the practitioner channels energy to help heal the body. The channeled energy comes from Universal Energy, that exists around all living beings and objects. What is Universal Energy you ask? It’s similar to holding your palms about a half inch apart from each other and feeling that fuzzy warmth between them - that is Universal Energy. It’s all around us.

Reiki healing takes place on physical, spiritual and energetic levels by balancing the natural energy of the body. Pregnant and postpartum women have found Reiki useful for everything from relieving day to day stresses to turning a baby as delivery nears. 

Reiki can be used to achieve whole body relaxation as it removes blockages, allowing energy to flow unhindered and helping pregnant moms cope with their ever-changing bodies. Having opened the energy channels of the body you won’t hold onto things like stress, muscle knots and toxins. Plus, one of the secret added benefits of Reiki is that it leaves mom with more energy than when she arrived - always a nice bonus.

A recent study at The Hartford Hospital in Connecticut showed that Reiki used during pregnancy on a regular basis reduced stress and anxiety by 94%, pain during pregnancy by 78% and nausea and morning sickness by 80% after Reiki sessions. The study also showed that a woman’s quality of sleep was improved by 86% when Reiki sessions were included during pregnancy. 

Unlike massage, mothers-to-be don’t have to be cautious when using Reiki while pregnant. The only precaution is that, as the pregnancy goes on, mom may have to sit in a chair or lay on her side rather than on the back. Treatment may also be shorter if mama is uncomfortable laying still for that long.

As we all know, an unborn child shares her emotional state with her mother. There is no better time than during pregnancy to experience the benefits of Reiki, both for you and your baby. The state of overall wellness that is passed from mom to baby helps nurture baby in the womb, during labor and after birth.

After birth, postpartum, Reiki can be used to accelerate the natural healing process as well as provide relief and comfort to physical aches and pains. Baby can still participate in the session, with mom holding her new baby or lying next to her.

Thinking about trying Reiki and wondering what your first appointment will be like? Generally, you can expect the Reiki practitioner to sit down with you to discuss your reasons for being there and ask what your intentions are. He or she will ask you to lay on their massage table, fully clothed with your shoes off. The practitioner may place their hands on your body over your clothes or may hold his or her hands a few inches from your body using gentle hand movements to channel energy. Either way, the vital energy force will be channeled through the practitioner to your energy field.

"Reiki is a wonderful way for women to nurture themselves and their babies during and after pregnancy.  Giving and receiving Reiki is having the experience of loving and being loved unconditionally.  Children thrive on love.  It allows them to experience their full potential.  The same is true for mamas and papas!"  Molly Fitzpatrick, practitioner and teacher of Reiki at  Transformational Medicine, Portland, OR.

Trigger Point & Myofascial Release Techniques to Help During Pregnancy and Postpartum - January Article

I discovered Dr. Bryan Baisinger, owner of  Clearwater Clinic in downtown Portland, when I was training for the Portland Marathon in 2005. He's the medical director for the PortlandFit Marathon Training Program and the doctor who helped me run 26 miles.

After training for several months, my left hip suddenly locked up as I was driving to work. I could barely lift my leg to clutch and walking up stairs was difficult. Even though I was a new patient, he saw me during his lunch break, cracked my back (ahhhhh) and externally massaged my hip loose. I left his office walking normally and ready to run again. But the same thing kept happening over and over and Dr. Baisinger recommended trigger point and myofascial release work.

 

Since my muscles refused to permanently release using external pressure, Dr. Baisinger suggested using fingertip pressure from inside the vagina to release the myofascial trigger points that were causing me problems. All I wanted to do was run the marathon, so I was up for anything. Within 4 treatments, I ran my first marathon with no pain at all. I had zero recovery and was out walking the very next day (while my husband was puking from drinking too much at my celebration party).

 

I know I never would have been able to run half that distance if it wasn't for Dr. Baisinger's amazing knowledge of trigger point and myofascial release techniques. Using this healing, Dr. Baisinger is able to release internal and external pelvic tissues that are hypersensitive to light pressure and traction. He uses hands-on manual methods like active muscle release, skin rolling and ultrasound with muscle stimulation to treat trigger points and myofascial restrictions.

 

During a recent interview, Dr. Baisinger gave me more insight into the procedure. 

(CKJ): How does this work help pregnant and postpartum women specifically? 

(Dr.B): With pregnancy related physical changes mild pelvic pain issues may become more pronounced and women with significant pain may experience an increase as well. Normalizing the tone of the pelvic floor muscles and tissue allows for needed expansion during pregnancy and vaginal birth. Postpartum, muscle imbalances can be addressed as the pelvic region re-calibrates the resting tone settings. Once any torn tissue has healed, ultrasound is excellent to restore plasticity to excessively hardened scar tissue. Stress incontinence is common and often resolved by normalizing the myofascial tissue neighboring the urethra and pubic symphysis area."

(CKJ): What are some symptoms that may tip off a woman to explore this type of healing? 

(Dr. B): If you have difficulty or pain sitting, clitoral/vaginal/genital pain, stress incontinence, post operative pain, urinary urgency, incomplete voiding, pain with sexual relations, pain in legs and feet, irritable bowel symptoms, PMS lasting more than 24-48 hours, these are good indicators that you should see what relief myofascial release techniques can help with.

Your pelvic floor controls all sorts of postures and movements, not to mention bladder and bowel functions and genital tissues. The volume of neurologic information transferring in and out of the region is not always coordinated. It sounds odd but sometimes muscles are capable of working but cannot due to the pain they would cause by contracting forcefully. Trigger point and myofascial release can help.

I feel very strongly that it is important for people with non-resolving acute or chronic pelvic pain make sure to keep pursuing help until the condition is resolved completely or the limiting factors are understood. Doctors and healthcare providers who take their patient outcome results personally act their best professionally. 

Dr. Baisinger is offering a 1 day workshop at Birthingway College of Midwifery called Trigger Point and Myofascial Release  Techniques for the Female Pelvic Floor. This workshop is open to practicing Midwives and Midwifery students. In this hands on workshop, Dr. Baisinger will teach women how to administer remedial trigger point and myofascial release treatments for both prenatal and postpartum times. These release skills help women achieve a non-medicated vaginal birth and can be taught to women so they can treat themselves.

If you're interested in finding out more about this work, Dr. Baisinger recommends starting with the International Pelvic Pain Society and searching the web with terms like "manual therapy" and "non-surgical". Of course, people are always welcome to call Clearwater Clinic to find out more information.

Getting the Best Eats During Pregnancy - December Article

There are heaps of nutrition articles on the Internet that can make a mother-to-be feel overwhelmed. If you’ve read any three, you can already surmise that there’s no special nutrition formula for your diet.

Consider the following to be general guidelines on how to eat an appropriate diet while pregnant. You’ll also find easy recipes that follow standard pregnancy nutritional guidelines. For more specific information, always check with your Midwife or caregiver. She knows your situation best and can provide the most accurate information specific to your needs.

Eating healthy, whether vegetarian, vegan, gluten-free, etc., is almost always possible as long as it is well-planned and approved by your Midwife or caregiver. Don’t stress about how or what you are eating on a daily basis, but instead look at your diet over the course of a week to ensure it is balanced.

Over a seven day period, ask yourself if you’ve eaten enough greens, protein, fiber, fat and vitamins to satisfy your nutritional needs. If it’s hard to keep track, consider using a food journal for a week. If you feel you’ve been lacking something, plan how you will make changes and start again the next day. Each day is a new time to begin feeding you and your baby the way that is best for both of you.

Whenever possible, buy organic. This will ensure you are getting the best produce, dairy products, meat and snacks you can without harvesting them from your backyard.

When selecting fish, always check with your Midwife or caregiver to ensure it is safe for you to eat fish, and then chose varieties that are fresh rather than farmed for optimal nutrition.

For meat, select hormone and antibiotic free and grass fed to ensure the best cut of meat for you and your baby. The less synthetic hormones and medicine you have moving through your system, the better off you are.

Below are some nutrients that are vital to you and your baby’s wellbeing during pregnancy, followed by fast and easy recipes.

Folic Acid

Folic acid is a B vitamin that helps prevent abnormalities of the brain, spinal cord and neural tube. Ingesting 1 milligram a day during pregnancy, either through foods or supplements is essential to your baby’s well-being.

Organic leafy green vegetables (think kale, mustard greens, chard), root vegetables, organic citrus fruits, organic beans and fortified organic orange juice are great natural sources. Nutritional Yeast is also a nice way to add B vitamins to your diet. Sprinkle on popcorn or on dishes where you would normally use cheese. 

Calcium

Calcium is another big one during your pregnant and breastfeeding months. Your skeletal, circulatory, muscular and nervous systems rely on calcium for day-to-day functioning. Add in a pregnancy and your body is thirsty for this nutrient. If you don’t provide enough calcium through the food you eat or your pre-natal supplement, then your body is going to take what it needs from your bones and teeth.

At least 1,000 milligrams per day is necessary, and more usually won’t hurt.

Again, organic leafy greens come into play here, as well as organic dairy and soy products, salmon (check with your Midwife) and yogurt.

Protein

The importance of protein cannot be stressed enough during pregnancy. Many Midwives and natural caregivers believe that protein can prevent serious pregnancy-related disorders. It is critical for your baby’s growth and your body’s ability to maintain a healthy environment.

At least 80 grams of protein per day is mandatory during pregnancy. Think 3 ounces of organic chicken breast (27g), 1 cup of organic cottage cheese (28g), 2 tablespoons of organic peanut butter (8g), 1 egg (6g).

All organic lean meat, poultry, fish and eggs are easy protein sources. For vegan and vegetarian diets look towards organic tofu, beans, TVP (textured vegetable protein) and nuts. 

Iron

Feeling tired? Your body requires iron to deliver oxygen to your body’s tissues. Your blood volume nearly doubles during pregnancy, which means you need around 30 milligrams of iron daily to ensure your tissues are able to receive enough oxygen.

Look to lean organic red meat, beans, spinach, dried fruit and nuts for your daily iron requirements.

Easy Recipes for Your Pleasure & Health

Roasted Root Veggies & Friends

This easy, veggie-friendly meal contains folic acid, fiber, vitamins and minerals aplenty plus it’s gluten-free and vegan, and makes a great cold snack, a nice side dish or even a main meal. Remember to purchase organic whenever possible.

Eggplant

Zucchini

Turnips

Beets

Carrots

Sweet Potatoes

Yams

Red or Yellow Pepper

Salt & Pepper

Olive or Coconut Oil

Pre-heat oven to 400 degrees

Wash and cube veggies

Spread in baking dish, coat with oil and season as desired

Bake for 45 minutes, turning every 20 minutes

Yummy Sautéed Greens

Rich in all the good stuff like calcium, magnesium, fiber and vitamins A, C, and E, this gluten-free, vegan dish is a great side dish for breakfast, lunch or dinner.

Handful (4-5 leaves per person) dark leafy greens (Chard, Kale, Mustard Greens, Bok Choy)

Apple Cider Vinegar

Slivered Almonds

Water

Salt 

Wash greens

Tear greens into bite-size pieces, composting the stems

Heat enough water to cover greens in wok

Add greens when water is lightly boiling

Stir and cook until tender (2-3 minutes)

Drain water

Add ACV as you would a dressing

Toss with almonds and enjoy

Midwife’s Breakfast

This protein packed breakfast will carry you through your morning. It contains protein, fiber, vitamins and minerals and can be made vegan. It’s also great with some sautéed greens sprinkled on top.

Steel-cut Irish Oats

Milk Product of Choice

Cheese 

Egg

Avocado

Almonds

Cook oatmeal per product directions – use milk product for extra protein

Add cheese over oatmeal in your bowl

Cover cheese with cooked egg, prepared to your liking

Garnish with half an avocado (and sautéed greens if desired)

Sprinkle with almonds

Beef/Bison or Tofu Stir Fry

This quick dinner that you can put together at the last minute is packed with lean protein. It can also be made vegetarian with the addition of tofu or tempeh. 

Organic Lean Steak

Snow Peas

Green Beans

Broccoli

Bok Choy

Olive Oil

Soy Sauce

Wash and cut veggies

Coat protein in a little olive oil

Heat wok

Stir-fry the protein

Add vegetables to the wok and stir-fry for 1-2 minutes

Combine vegetables with soy sauce

Return protein to wok, toss to combine

Feeling confident about your diet is about understanding, both academically and intuitively, what you and your baby needs to grow strong and healthy. Rather than micromanaging your diet at every meal, take a step back and evaluate your eating over a longer period. Add in your emotional state and energy level and make decisions from that place as to what you should be eating. And of course, your Midwife is a great resource.

Make Peace with Holiday Stress - November Article

Make Peace with Holiday Stress


Celebration Season is upon us, and if you’re pregnant, now is not the year to worry about creating the perfect holiday for family and friends. Your sole responsibility when pregnant is to take care of yourself so you can care for your growing baby. Every expecting mother has day-to-day stress in her life; when the holidays come around there is a good chance she can up the stress ante two-fold. Reducing holiday stress makes for a happier mom, baby and family. So take off the white gloves and leave the picture perfect holiday behind. This is your only time to be a vessel for your baby, which is more than enough reason to relax and enjoy the season.

Don’t Stress
According to The Guardian, “Stress experienced by a woman during pregnancy may affect her unborn baby as early as 17 weeks after conception, with potentially harmful effects on brain and development”. High levels of stress can also boost your odds of preterm labor or delivering a low-birth weight baby. Since no mom-to-be wants those facts nagging her, it’s time to start preparing to do less during the holidays.

Identify
The first step to preventing holiday stress is to know when you're stressed. This may seem obvious, but often women don’t feel the early warning signs like a clenched jaw, increased heart rate, irritability, and guilt.

Lynette Winter, a development coach, reminds women that, “our bodies can be a great source of wisdom if we slow a bit to listen. The great thing is that it doesn't take a lot of time to hear the messages. In five-minutes we can do a thorough scan of our bodies to see what we need most.”

What does a body scan entail? Ms. Winter explains: “Start with your feet. What sensations do you notice? Are your feet tired? Swollen? Continue to scan upward moving to your lower leg, then thighs, tummy, lower back, chest, upper back, hands, lower then upper arms, neck and finally head. With each body area, simply notice the sensation and if possible, name it (energized, fatigued, warm, cool, green, blue, etc.). If you notice any tension, breathe into that tension. Then ask, what does my body and my baby need most? Is it rest, water, food, to not eat another holiday treat, to say no to another party? Ask how can I best meet that need? Is there anyone else who might support you in meeting this need?”

Familiarize yourself with stress-reducing techniques, such as the one above, before the holidays, and you will be able to access them when you really need to. Just like any skill, you need to practice what it feels like to relax when you are already partially in that state, not when you are on the verge of crumbling under the pressure.

In addition to supporting you through the holidays, the following toolkit will help you and your baby stay healthy during pregnancy and may even come in handy during labor.

Boundaries & Communication
When someone is asking you for a favor or to take on another responsibility, there are three possible answers; yes, no or maybe. Which answer is your usual default? If you're a “Yes woman,” then pregnancy is the perfect time for you to start setting more boundaries. Adding an ‘and’ statement to a “No” answer will ensure the asker feels heard and may provide them with other options.

For example, your boss asks you to stay late to finish a report. You’ve worked way too much already, are tired and have a pre-natal appointment to get to. Rather than saying, “No, I can’t do it” and then feeling guilty, include the ‘and’ statement: “I’m unable to stay late to finish the report AND I know it’s important to you, so would you be okay if I worked on it first-thing tomorrow morning?”

If you’re usually stuck in the maybe category, the ‘and’ statement will still come in handy. For example, your best friend asks if she can invite her out-of-town friends over for Thanksgiving dinner. An easy response if you’re hesitating is to reply, “I’m not sure that I can have two more people over for dinner AND I need to sleep on it before I decide.” Use the evening to determine how you want your holiday dinner to unfold and to take it easy.

Relationships with Yourself and Others
Boundaries and relationships go hand in hand. Your relationship with yourself dictates the type of relationships you will have with others. Be sure to create enough time for yourself by scheduling a vacation day during a week you know your time will be in high demand. If you can't take a full day off, then schedule an evening for yourself. Come home with some healthy take out, draw a bath and relax. Your baby will love spending time with just you.

While you’re sleeping on your friend’s request to invite more people to your Thanksgiving dinner, your body and baby are getting an important recharge. Jodi Mindell, a pediatric sleep expert, notes that nourishing and growing a baby takes enormous energy and sleep is vital to both mom and baby. So go to bed ladies and forget setting the table!

Eat Right, Be Fit
Speaking of takeout, what does healthy food look like anyway? Talk with your Midwife, Doula or health care provider to ensure you are getting the most balanced and perfect diet specifically custom to you and your little one’s needs.

In general, every pregnant women needs to eat a variety of foods that are high in fiber, protein and calcium. And remember to take your pre-natal supplements.

Also, keep in mind that the holidays are not a free-for-all. Overindulgence can lead to more stress, so pre-pack your meals, eat a healthy snack before the cocktail party and keep in mind that your baby needs you to make the best nutrition choices.

A great compliment to a healthy diet is a healthy exercise ritual. If you've been following an exercise routine throughout pregnancy - wonderful. If it's fallen off your schedule, slowly start to integrate it back in with your caregiver’s guidance.

Light exercising, even a brisk 20 minute walk in the sunshine, will give you more energy and stamina throughout your day. Your baby will have a lower heart rate, increased blood flow and will have a happier mom. If you are unable to exercise, try some deep-breathing and visualization practices. Spend 20 minutes a day focusing on your breath and releasing all thoughts from your mind. There are wonderful guided meditation CDs you can purchase or borrow from the library. As a bonus, this practice will help during labor as well.

Be Good to Yourself, Be Good to Your Baby
The holidays are a time of connecting with family and friends. Being pregnant makes this time of year even more memorable and significant. Be sure you create the holiday you want, while keeping in mind the important job you have of nurturing yourself for your birth as a Mamma to a new spirit.

If you are at your max stress load, speak to your Midwife, Doctor or Doula who can refer you to a therapist or coach that will help you with your stress. Sometimes all you need is a 3rd party to listen and possibly offer advice.
Kristen Thompson, a new mother, said it best, “I always thought of what I wanted to give my baby, which was love and peace, and I would go to that place in my private moments during the day when it was just me and the baby growing inside me. No matter what else was going on around us, no matter what was going on with work, bills, relationships, inside the womb there was a calm, warm, protected place for our baby. Connecting to that place was reassuring and had a deeply calming affect for me.”

There are many options for mothers-in-waiting to handle holiday stress. Remember, if keeping yourself healthy during the holidays isn’t reason enough to reduce your stress, always think about your baby.

Monthly Articles Coming Soon

Beginning in November I will be posting articles about pregnancy, birth, the Midwifery industry, babies, nutrition and healing - basically anything that can serve mothers, families, and women who guide birth and care.

Expect the first article before the Thanksgiving holiday.