Why Prenatal Yoga?

Are you pregnant? Are your hips tight? Is your back aching? Do you feel stressed and overwhelmed about the impending birth of your child?

If you have answered yes to one or more of the questions stated above, prenatal yoga may be something you would like to consider including into your weekly or even daily routine.

Yoga is considered to be an awesome low impact exercise option, especially for expectant momma’s who are apprehensive or intimidated to go to the gym or fitness facility. You may be thinking to yourself “…but, I’ve never done yoga before!  I’m not very flexible, I have no balance and I feel like a whale…” If you feel like you are not balanced, are tense and not flexible, then yoga is probably the best choice for you! The practice is about achieving physical strength, along with inner calm and balance; it’s not about how far you can bend.

So, what are some of the benefits of Prenatal Yoga? The list is long but some of the highlights include:

• Improved mood
• Improved sleep
• Improved postural alignment (helping to prevent back pain)
• Improved focus and mental clarity
• Increased energy
• Increased muscle tone with little to no impact on joints
• Can help with constipation/ bloating/ swelling
• Helps with back pain
• Helps the body prepare for labor and delivery

If you are pregnant and would like to have increased relaxation, increased strength and increased confidence yoga can be a great choice for a low or no impact exercise. Yoga can be highly beneficial on its own, or it can be a great addition to your existing exercise plan (i.e. low impact exercise such as walking, hiking, biking, or swimming) for optimal health and relaxation.  Yoga can be extremely beneficial in helping to prepare your body for labor and delivery not only physically by becoming stronger and having more endurance but emotionally by helping clear the mind of any anxiety, tension or worry that you may be experiencing. There can be many fears and anxieties associated with labor and delivery, yoga gives you tools to better allow you to cope.

One of the major philosophies in the practice of yoga is breathing. The practice of taking deep mindful inhalations and exhalations can help calm the mind, nervous system and circulation within the body and helps to slow the heart rate.

I know some may wonder if yoga is considered safe during pregnancy?- in a word…YES!! Keep in mind that you should always consult your Doctor or Midwife to give you the go ahead before you start any new exercise program including yoga, especially if you have not been active throughout your pregnancy.

What should you be looking for in an instructor or teacher before you begin classes?

Look for a studio and teacher that specializes in prenatal yoga, make sure that the teacher’s credentials are available; they need to be certified through an accredited school and have at least 200 hours of teacher training.

How can yoga help me throughout the different trimesters of pregnancy?

1^st Trimester: There are usually few to no physical restrictions within most women’s first trimester. Make sure that you are drinking enough water before, during and after the class to make sure that you are keeping your body hydrated. If you have already been actively going to yoga before your pregnancy keep in mind that your practice maybe different now that you are pregnant.

2^nd Trimester: Be cautious of over stretching or over exerting your body. Within the second trimester your body will start to release relaxin, which helps you become looser in preparation for giving birth. Your newly expanding tummy can also affect your center of gravity so bear that in mind while stretching. Be careful to allow your body to slowly sink into postures as to avoid injury.

3^rd Trimester: By the third trimester women maybe feeling less overall balance within their body. Be mindful again of the positions you allow your body to get into. What may have felt good in the second trimester may not in the third. Know your limitations, and use the support of the wall, blocks, bolsters, straps or a chair to avoid the chance of injury.

Make sure you share any critical or pertinent information regarding how you are feeling with your yoga teacher, especially as you get further into your second and third trimester i.e. baby position, or any aches, pains or discomfort that you may be experiencing.

The last benefit of prenatal yoga (and probably the most important) is the friendships that can form and grow with the other expectant mothers within the class. It is nice to have the support of other women in the same situation as you who probably have similar questions, concerns, or fears. Plus, it can be comforting to be involved within a community of women that are experiencing the same life changes as you.

By: Karly Lynn RHN Holistic Nutritionist

What’s all the talk about Midwives?

Lately there has been quite a bit of chatter within the clinic about midwives and how they can assist you during your birth process. I thought that it would be a good opportunity for me to give you some information on what a midwife can offer, how they are different/ similar to a doctor, and what you can expect if you should choose a midwife to deliver your baby.

Midwife comes from old English meaning “with woman”. Midwives have helped deliver babies since the beginning of recorded history, and there are Midwifery references that date back as far as Hindu, Greek and Roman times. North American Midwives learned and honed their craft through apprenticeship and the passing skills through generations of women.

A Midwife education stresses that pregnancy and giving birth as a normal, healthy and natural event until proven otherwise. They can often view their role as supporting the pregnant woman, while allowing nature take its own course of action. Midwives provide care during the pregnancy, during the labor and after the postpartum period. They often encourage women to trust in their own bodies and instincts. They also encourage women to make their own educated decisions about what is best for their personal journey during pregnancy, birth and parenting.

So, what is a Midwife and what can they do for me?

Midwives are similar to a doctor in the fact that they spend most time during prenatal visits addressing women’s individual concerns and needs. Midwives tend not to use invasive technologies to monitor mom and baby. There is a reduced emphasis on preventative testing, ultrasounds and continuous fetal monitoring. Most Midwives agree that the least amount of intervention for mom and baby is preferable for an uncomplicated pregnancy.

So, what if your pregnancy is complicated? Can you still see a midwife? The answer is yes!

A higher risk pregnancy or pregnancy with complications just has a more intense and hands on approach than a “regular” pregnancy. The major difference between a doctor’s approach and a midwife’s approach is the ability to surgically intervene if the need should arise. As well, some midwives cannot administer drugs or anesthesia, and cannot perform caesarian sections.

If you are choosing to deliver your baby in a non-medical environment, non-medical birth center, or at home, an emergency backup plan will always be recommended by your midwife and can be crucial if an emergency does arise. If you choose to have your labor and delivery in a hospital setting, your Midwife will stay with you as much as possible during your labor and delivery; often times women will also have a Doula to lend extra support and encouragement to them during their labor and delivery process.

Your Midwife may recommend specific body positioning during labor such as walking, showering, rocking or leaning on a birthing ball as coping mechanisms for the physical pains of labor. Your Midwife may also allow or encourage you to eat and drink small amounts while laboring to keep energy levels up and to stay hydrated.

What kind of education or training does a Midwife have?

Midwives come from a variety of backgrounds, which can include, but are not limited to:

• A bachelor’s degree or masters or doctoral degree
• They have completed both nursing and midwifery training
• They have passed exams to become certified and have fulfilled provincial licensing requirements
• May work in conjunction with a doctor

Why choose a Midwife?

• If you are looking for a natural or holistic approach to your pregnancy / labor and delivery experience. Or you are looking for minimal medical intervention, then a midwife may be the right choice for you
• A midwife can help to reassure you and help quell any fears or anxieties that you may be experiencing before and during your labor and delivery
• Evaluate your medical needs to assess whether or not a Midwife is the right choice for you and your baby

How to find a Midwife?

• Interview perspective Midwives carefully. Investigate their backgrounds, certificates, expertise,  and back up emergency procedures
• Make sure your personalities are compatible, that you feel comfortable with your perspective midwife, and can openly and honestly communicate with her

Like anything, choosing to have a midwife support you during your pregnancy and delivery is a deeply personal decision. Feel confident in your decision to use a Midwife as opposed to an obstetrician.  Weigh the pros and cons of each choice and follow your intuition. If it doesn’t feel natural for you to use a doctor, a Midwife maybe the right decision for you and your baby.

Karly Lynn RHN Holistic Nutritionist

Below are some websites on Midwifery support and information in the Calgary area:

www.birthpartnershipmidwives.com

www.alberta-midwives.com

www.auroramidwifery.ca

www.calgarymidwivescooperative.com

Aphrodisiacs- Common foods that hold Super Powers

When I was thinking about a topic for my first blog post, I was wondering what would be a common topic that is relatable to most people. The idea of aphrodisiacs popped into my head. Who doesn’t love food and sex, and the combination of both- GENIOUS! The premise behind Aphrodisiac’s has always intrigued me: how could a seemingly normal, everyday food cause someone to feel more desire for their partner, or conversely feel more desirable themselves?

I had to look further into this matter, and decided to do some research. Here is what I discovered.

The origin of the Aphrodisiac started when Aphrodite, the goddess of love, arose from the sea on an oyster shell and thereafter gave birth to her son Eros, and so the aphrodisiac was born. The Aphrodisiac has been used throughout time by the Greeks and the Romans to increase their sexual prowess and power.

I thought that the history behind this was interesting; a story of love and desire grows into this mystical list of foods that can increase or help to increase your chances of conceiving a child. I understood the history behind the myth, but I didn’t understand how different foods could actually change your feelings, or increase feelings of desire and want for their partner?

Being a Holistic Nutritionist, I understand how eating certain foods can have a direct affect on how your body functions. This can include but is not limited to: your hormones, brain chemistry, energy and libido. Aphrodisiacs themselves are said to be any food that increases sex drive and one’s desire to be intimate with their partner.

I discovered that some foods are considered Aphrodisiacs because of how they can affect brain chemistry. Other foods are considered Aphrodisiacs says the law of similarities because the foods can look like genitalia, can often increase sexual desire, and can increase blood flow to the genitalia like oysters or bananas.

With the above being said, the history of the aphrodisiac’s, and the genitalia related food choices, how could those to two concepts create a sense of connection and intimacy between you and your loved one? The way I figure it, the easiest way to get your partner in the “mood” is to be present and connected when you are spending time together. Try listening and responding to each other’s wants and needs, because we all know that intimacy and the innate feeling of connectedness goes far beyond sex.

The next question is how do we put good use to history and mythology of the Aphrodisiac, and how do we know if it will actually work? By cooking of course! The easiest way to incorporate history into the present is to find a list of Aphrodisiac foods and see if there is any fact to the myth.

Below I have compiled a list of the Top Aphrodisiac foods. I recommend testing the following food choices or combinations of foods to see if you can achieve the desired effect.

1. The number one, the one everybody talks about aphrodisiac is oysters. Now, some people love oysters or they hate them. It’s a fun food, you can feed them to your partner, it’s sexy, it’s healthy and it’s worth a try. Oysters are high in zinc which is important in testosterone production. They are also high in vitamins and minerals like A, B1, B2, C and D, and the all-important omega-3 fatty acids.

2. Asparagus is said to boost histamine production necessary for the ability to climax in both sexes. Asparagus is a great source of potassium, fiber, B vitamins, Vitamins A, C, and folic acid.

3. Pomegranates or Pomegranate Juice are another fun food that you can de seed, and feed to your partner. Pomegranate seeds or juice is the color of love (red) and are extremely high in antioxidants which help keep free radicals from interfering with circulation within the body. It has also been said to also have a positive effect on erectile dysfunction.

4. Basil has been touted as being able cure headaches of all kinds Basil is a delicious, almost anise tasting herb that goes great with savory and sweet dishes alike. It has a warming effect on the body and can promote circulation. In some parts of Italy Basil is considered a love token.

5. Chocolate contains theobromine which is a stimulating alkaloid similar to caffeine. It helps the brain produce serotonin “good feeling chemical”. The dark variety of chocolate has the most vitamins, minerals and antioxidants.

6. Strawberries and Raspberries are foods to feed your lover. They also go hand in hand with a delicious chocolate fondue. They‘re red hue is associated with love and passion.

7. Avocado is associated with both male and female sexuality. Not only does it look sexy, but it tastes great, and is really for you. Avocado is high in folic acid, Vitamin B6, potassium and Omega 3 fatty acids.

8. Figs are a sexy fruit as they are said to emulate female anatomy, and are thought to be an arousing stimulant. Figs are considered to be the oldest fruit in the world and are hailed by the Greeks as the fruit of love and fertility, not to mention that they were Cleopatra’s favorite fruit.

9. Chiles are members of the capsaicin family.  Eating chilies has been said to increase endorphins, stimulates nerve endings and can increase heart rate.

10. Last but not least, the Banana!  Obviously the shape can be largely connected with sexuality. Bananas contain chelating minerals and bromeliad that can help enhance the libido.

P.S.

I know it’s a top 10 list, but I thought I would end with a fun fact: Pine Nuts are the key ingredients for love potions throughout the ages. I had no idea that these delicious little nuts held so much history.

I am not guaranteeing that these foods will get you in the mood, but they definitely can’t hurt.  And hey, it’s fun to introduce new foods, or combinations of foods into your diet.

Karly Lynn RHN Holistic Nutritionist