 I'd like to think I know a thing or two about birth. I've attended dozens of births, read hundreds of birth books, and observed a number of birth classes. In fact, I wrote my undergraduate thesis on how what "we" say to pregnant women can affect their perception of the outcome of their labor.
So when students ask me what kind of birth class to take, I have a few opinions on the subject. Consider the benefits of live, in-person childbirth classes: - In contrast to books and media classes, live classes are interactive which means you get your questions answered, but also those of other students. Questions you didn't even know you had! - You get to move around. Rather than just looking at pictures or video of birth positions, you can actually move and get feedback from the instructor. - Accountability to attend each class for you and possibly your partner, too. Even the best-laid plans to read books or finish seminars at an individual pace can quickly be usurped by the parts of birth preparation you think are more fun, like baby registries, showers, and assembling baby furniture. Five reasons to look beyond the hospital (for class): Sometimes hospitals offer a very inclusive and tremendous birth class, but often they are short and focus on the hospital procedure rather than the robust variety of topics and perspectives you're likely to get at an independent childbirth class. 1. You learn about birth (which is a normal thing, BTW). Literally everyone walking around out there was born, so this happens.... every day! You will learn about how your body will move through different stages of labor, learn tricks and tips to make yourself as comfortable as possible, and so will your partner. 2. You will meet other couples who you will get to know for many weeks. Most hospital-based classes are a little shorter and much larger in numbers than the other classes, which means you don't get the opportunity to connect with the other couples. This is great for partners who don't get the connection at prenatal yoga, and often don't seek out other parents-to-be. Many times these childbirth classes hold reunions a year later. If you don't yet have a village, this may be a great place to start forming yours. 3. Lending Library. Your hospital may also have a lending library, and certainly your local library has hundreds of books about birth. How will you choose? An out-of-hospital childbirth instructor often has a few go-to books that they know students appreciate and will typically lend them to their current students at no additional cost. 4. Personalization. Hospital classes typically need to cover a list of particular objectives, which may or may not be relevant to you. Independent childbirth classes are more fluid and customizable. Depending on where you live, you can find classes for high-risk mamas, first-time mamas, single mamas, mamas of multiples, lesbian mamas and more. Even if your class isn't specific for a particular group, your instructor will quickly learn about your values and help offer the information you're looking for. 5. They acknowledge that birth can happen outside of the hospital. They will not force an out-of-hospital agenda on you, but if you are the kind of person who is curious about the differences, they will share them with you. I know several mamas who planned their births in the hospital and wound up spontaneously delivering outside of the hospital because they could not transport in time. An independent childbirth class prepares you for the spectrum of birth possibilities. Questions to ask the teacher: Do you have any preference about where I choose to birth my baby? Can I ask you questions outside of class, via email or phone? Do you have a lending library that I can use? How many mamas/couples will you accept in a particular class? What is your birth-background? Where were you trained as a childbirth educator? How to tell if the teacher is one of your people: Do you welcome same-sex couples? Is there a faith background that you utilize in your teaching? Will I be uncomfortable in your classes if I do not share your faith? Will we be using art in this class? Kari Kwinn, ERYT500, RPYT, Doula, Midwife's Assistant is one of Enso's co-owners.
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 A few years ago, my husband and I tried a vegan diet. I'm not a diet professional, and am not giving you nutritional advice - but I will share some flavor and texture-based food hacks that I discovered in that time. Am I suggesting you do the same? Not at all. But since the most common dietary irritant of the exclusively breastfed infant is dairy (in mom's diet), I get the please-help-me-cut-dairy-for-my-baby-even-though-I-love-it-more-than-coffee plea on a weekly basis.
Before you cut dairy or any other food group from your diet, please consult a lactation or nutrition professional. Not Dr. Google. As you cut dairy, you often cut calories, and this can mean you're not getting enough food (and therefore cannot offer as much to your little one). Step One: Banishment If you're cutting dairy, you have to cut ALL dairy. Review all packaged products for the highlighted, bolded word MILK either in the ingredient list or in the allergen disclosure below. Put those items into a special place for your other family members to enjoy and use a large marker/tape to label the item so you do not consume it. Step Two: The Cheese Situation Refuse to eat artificial cheese. Trust me, don't bother with it. Soy cheese is horrific on a good day. Some vegans I know enjoy the Daiya non-dairy cheese made from pea protein, but I think it tastes like expensive plastic. Instead, replace cheese with things that also taste good. Pizza: use no-cheese pesto, caramelized onions, olives, artichoke hearts, and other salt/fat combinations to replace the salt/fat you're missing from the cheese. Also note you'll need to eat more pizza because of the number of calories and amount of fat you're missing. Quesadillas: instead of cheese, use hummus in your quesadillas. Just hummus, maybe some black beans, salsa, peppers, onions, etc. Prepare as usual. It's delicious. Dip: this accidental invention comes courtesy of my bro-in-law who lived at our house for nine months and ate his weight in salsa every week. Combine equal parts salsa and hummus and use as a chip dip or veggie dip. No, it isn't queso, but it is rich and tasty. Sandwich/burger/wrap condiment: try avocado, roasted red peppers, sunflower seeds, olives or other tasty treats. The exception to the artificial cheese is tofutti cream cheese. I'm sure it isn't good for you, but it tastes and feels like dairy cream cheese (and is equally unhealthy). If you're seriously craving a creamy spread on your sandwich, this will do. Step Three: With Cookies? There are lots of delicious non-dairy milks out there. Some are healthy, and some are essentially soda. I recommend having a variety of milks available, from soy to almond to hemp. Note that most non-dairy milks have little protein and are fortified with vitamins (and sometimes sugar). Hemp and soy have the most protein while coconut and almond are tastier. Use some for cereal/oatmeal/baking and others for a latte. Step Four: I Will Scream Avoid the soy ice cream and almond ice cream (I think they're icy and not satisfying) and head straight for the coconut stuff. It costs twice as much and has just as much fat and sugar as the dairy kind, and it tastes just as good if not better. Yogurt is another story. It's hard to find good yogurts, but you can find something that will do if you mix in some granola or fruit. At least we know they have their priorities straight?! Step Five: Family Recipes The most alarming thing we realized when we went dairy-free was how much our cooking and meal planning relied on dairy. Try some new stuff! I've found many good recipes online. Step Six: Dining Out Go ethnic. Try to find some Thai, Japanese, or Kosher food (since they will not mix meat and milk in the same meal, you know you can easily avoid dairy). Take Out! Hope this helps! Kari Kwinn, ERYT500, RPYT, Doula, Midwife's Assistant is one of Enso's co-owners.  So you're on bed rest. That's the pits, especially at a time when you'd love to be out preparing for baby or moving your body. If you're my yoga student, we're going to miss seeing you in class (but it's ok, because we'll see you at Mom & Me soon enough)!
You can still practice SOME* yoga, although perhaps not a physical practice and not with us in class. It might sound a bit hokey (but that's ok, because I'm a yoga teacher and I'm allowed to sound a bit out there), but you can spend some time sending out good vibes to baby. Let them know they are in a very safe place with lots of people looking out for you two, and ask baby to stay in for a little while longer. You can focus on your breathing... sometimes when things get crazy and you can hear your heartbeat in your ears it is good to think: Inhale: "Breathing in, I know that I am breathing in." Exhale: "Breathing out, I know that I am breathing out." Do this over and over again. If someone forwards you an email about something scary, delete it and then do this breath. Try Ovarian Breath: Imagine there is a long, golden cord wrapped around your hips and pulling into the center of the earth. That is holding you steady, just like baby's umbilical cord is holding them steady. Now imagine that little flecks of light are rising up your spine as you inhale. Once start to exhale, allow that light to pour over your face, your heart, and back into your baby. Continue breathing in this way, never holding or restricting the breath. There is a bit of science behind this... baby's endocrine system picks up on hormones from your endocrine system (and vice versa) so working towards the calmest state possible can have real results. Actual physical movements* Less active: - Ankle circles (each direction) - Ankle extensions (push heel, ball, toe, curl your toes like you're grabbing something, and then pull the foot back to starting position) - Wrist circles (interlace all fingers and make figure eight shapes with your wrists) go both directions - Slow baby ab hugs. Slowly tighten your belly muscles inwards to hug your baby, then slowly release. Take several seconds for each. - Arm stretches (using a belt, like a bathrobe belt, hold your arms overhead like the Y in YMCA with the belt between them. Move the belt forwards in front of you, then back behind you. It will kind of look like jumping rope). - Keep the belt and do tricep stretches. Same grip, but now one hand is overhead and the other is by your low back. Your thumbs will face one another along the belt. Switch sides. - Butterfly pose (sitting with soles of the feet together and knees open) - Roll a tennis ball over any tense muscles you can reach, or put it into a sock and use that as a handle. Consider the hands, feet, calves, upper back, and really anywhere you can reach. You might be surprised to learn what is sore. More active: - Hands and knees, gentle "cat/cow" postures or just stay on hands and knees a bit - side-lying leg lifts or stretches *please, for the love of Pete, double check any and all physical activity with your provider. Bed rest can mean a number of things and can be prescribed for many reasons. Make sure you are doing what is best for YOU and YOUR babe. Take this list to your provider and verify that each and every action is ok before you try to perform it. Your provider may have additional exercises, too. If your friends want to bring you things, say YES and TELL THEM what to bring you. Kari Kwinn, ERYT500, RPYT, Doula, Midwife's Assistant is one of Enso's co-owners. |
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