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Strawberry-Lemon Lime Soda

TweetEmail TweetEmailStrawberry-Lemon Lime Soda In a 1.5L mason jar, combine: 1/2 c strawberry extract (see jesssherman.com/strawberry-lemon-lime-soda/) 1/2 c whey (see jesssherman.com/strawberry-lemon-lime-soda/) juice from 2 lemons juice from 1 lime fill the rest with pure water (do not use chlorinated tap water as the chlorine will kill the bacteria in the whey) Cover tightly and let it sit on the counter for about 2 days. You will know it is ready when it tastes a little fizzy. TIP: The time it takes to ferment will depend on the temperature. On really warm days it will ferment faster. ANOTHER TIP: If you want it to get really fizzy, use a very tight sealing container like a Grolsch-type beer bottle. YET ANOTHER TIP: You can make straight lemonade using this same method. Simply leave out the strawberry extract and add 1/2 cup of pure cane sugar instead (or to taste) Chill well before serving…and make another batch right away!

Posted in Issue 36 - Summer 2017, Nutrition for Pregnancy & Breastfeeding | Comments Off on Strawberry-Lemon Lime Soda

Mod Mom

TweetEmail TweetEmailFor the Glowing Mom on the Go By Crystal Skiehar | Back in Balance A Centre for Wellbeing Denim is a tried and true wardrobe staple that can be found in our closets year round. Dress them up or dress them down, take a drive out to the country or for a night out on the town – they’re a must have for any occasion. Paige Jeans NO NEED TO CHANGE YOUR SENSE OF STYLE NOW THAT YOU’RE EXPECTING…PAIGE PREMIUM DENIM IS DESIGNED JUST FOR YOU! Made from luxuriously soft TRANSCEND fabric, you’ll want to live in your jeans throughout your pregnancy. Using the latest performance fiber technology, this denim features an innovative formula that combines chic with comfort and won’t stretch out no matter what. These skinny maternity jeans get slimmer from the knee to the ankle for a sleek look throughout pregnancy. Features elastic side panels to accommodate your growing belly and what’s more, you can wear them beyond pregnancy as well. Select from three styles, as shown. Retail Price: $315 – $340 – Now On Special $290 – $315, hautemama | 6 Pommel Cr, Kanata ON |By Appointment 613∙592∙3800 | www.hautemama.ca

Posted in Issue 36 - Summer 2017, Mod Mom | Comments Off on Mod Mom

Farmer’s Markets

TweetEmail TweetEmailFarmer’s Markets OTTAWA FARMER’S MARKETS: Byward Market You’ll find fresh fruits, vegetables, crafts and other vendors in one of Ottawa’s most historic neighbourhoods. Vendors typically operate May to October. http://byward-market.com/en/about-us/outdoor-market/ Ottawa Farmers’ Market (Lansdowne Park) Sundays from 9am-4pm, the Ottawa Farmers’ Market showcases local farmers, small-batch artisan producers and artists who grow, raise and make their own food, arts and crafts. This market is open all year long, with a Winter Market indoors when it’s cold and a Summer Market starting in May. http://ottawafarmersmarket.ca/ Ottawa Organic Farmers Market At the Canada Care Building (Bank Street at Heron Road, behind Canadian Tire). Open Saturdays 10am-2pm, all year long. http://www.oofmarket.ca Parkdale Market At the corner of Parkdale and Wellington in Hintonburg. This market was established in 1924 and is run by the City of Ottawa. Features fresh fruit and vegetables and flowers. Open 6am-6pm, 7 days a week. Opens for the season on April 28, 2017. www.farmersmarketsontario. com Beechwood Farmers’ Market (Vanier / New Edinburgh) Operates at Marche St Charles (131 Barrette Street). Open Saturdays starting June 10. www.beechwoodmarket.ca/ Main Farmers’ Market After having to relocate the last two years due to construction, they’re back next to the Green Door Restaurant on Main Street on Saturdays starting May 6. http://mainfarmersmarket.org Westboro Farmers Market Located in the Byron Linear Park bordered by Golden, Bryon, Richmond and Broadview Avenues, the site can host up to 76 vendors. Open Saturdays starting May 13. http://ottawafarmersmarket.ca/byron-park-westboro/ SUBURBAN & RURAL MARKETS Almonte Farmers’ Market In the parking lot of the Almonte Public Library (beside the Beer Store) . Open Saturdays starting May 21. https://www.facebook.com/Almonte-Farmers-Market-139634092837936/ Carleton Place Farmers’ Market At Market Square (Beckwith @ Lake Avenue), open Saturdays starting in mid-May. https://cpfarmersmarket.wordpress.com/ Carp Farmers’ Market At the Carp Fairgrounds, about 10km from the Carp Road exit on the 417. Open Saturdays from May to October. (Opening day is May 13, 2017.) www.carpfarmersmarket.ca Cumberland Farmers’ Market Located at the R.J. Kennedy Community Centre, 1115 Dunning Road (Cumberland Arena), between Orleans and Rockland. Open Saturday mornings starting in mid-June. www.cumberlandfarmersmarket.ca Kanata Farmers’ Market 420 Hazeldean Road, in the parking lot in front of Shoppers Drug Mart. Open Saturdays starting May 6. http://kanatafarmersmarket.ca/ Kemptville Farmers’ Market 200 Sanders Street at the B & H parking lot in Kemptville, south of Ottawa. Sunday afternoons from May to October. www.kemptvillefarmersmarket.ca Log Farm (NEW) 670 Cedarview Road (between Hunt Club & Fallowfield). Open Saturdays from 9am – 2pm Starting May 13,2017 and running until the end of October. https://thelogfarm.com/farmers-market/ Manotick Farmers’ Market Every Saturday morning from 9am-2pm, starting June 17 at Watson’s Mill. www.manotickfarmersmarket.com/ Metcalfe Farmers Market At the Metcalfe Fairgrounds, southeast of the city. Open Saturdays 9am-1pm, starting May 13. www.metcalfefm.com/ North Gower Farmers’ Market At 2397 Roger Stevens Drive, just west of North Gower. Look for the big red barn. Open Saturdays starting May 20. www.ngfarmersmarket.com/ Orléans Market – Ray Friel Center Open Thursdays 12pm-7pm starting May 25. http://ottawafarmersmarket.ca/orleansmarket/ Riverside South – Riverview Park and Ride (NEW) New for 2017, the market is planned to operate June through October on Sundays, 9am-2pm. http://riversidesouth.org/farmers-market-news/ Stittsville Farmers’ Market (NEW) New in 2017, this market will be open Friday afternoons and early evening at Village Square Park at the corner of Stittsville Main and Abbott. Opening dates to be announced. https://stittsvillecentral.ca/notebook-farmers-market-in-the-works-fireworks-august-27/ GATINEAU / OUTAOUAIS MARKETS Old Chelsea Market 212 Old Chelsea Rd (grounds at St. Stephen’s Church). Open on Thursdays from 3:00 p.m – 7:00 p.m, June 1 – October 12, 2017. www.marcheoldchelseamarket.ca The Old Aylmer Market (Marché Vieux Aylmer). Open every Sunday from 10am to 3pm. June 4-October 8, 2017. https://www.facebook.com/marchevieuxaylmer Wakefield Market Open Saturdays, 9am to 1pm, from May 20 to October 21, at the Centre Wakefield La Pêche, 38 Chemin de la Vallée de Wakefield. www.marchewakefieldmarket.ca

Posted in Issue 36 - Summer 2017 | Comments Off on Farmer’s Markets

Summer Baby Wearing Tips

TweetEmail TweetEmailSummer Baby Wearing Tips Question: What can parents do to stay cool in the hot summer months while wearing their baby? Answer: There are not a lot of carriers that will truly leave you feeling cool and breezy while carrying a child. This is due to biology: a mom’s body temperature automatically rises if she’s carrying her child on her chest, and a man’s body will overheat more easily than a woman’s. However, there are adjustments we can make to keep cooler and more comfortable. Q: I like to wear a wrap. What do you recommend? A: If you love wrapping, you’ll want to look for a wrap that is thin enough to be supportive, yet allows the sweat to come to the surface and dry off faster. This process is known as “wicking.” If your child is small enough, a gauze wrap could do the trick. You might also consider trying different fabric blends like linen or hemp. But don’t always rely on the label: Do your research, as some of these wraps can be quite thick. A thin wool blend wrap can be a good option, too. Q: Do you recommend different tying techniques in hot weather? A: A carry with three passes (this is when the carrier is wrapped around the body three times) is too warm for a hot day. Consider trying out new wrapping techniques that rely on fewer passes. A supported ruck is always a favourite of mine on those sticky days. You might also consider back wrapping or a hip carry. We feel heat differently on different parts of our bodies, so use summer as a reason to switch things up. Change positions if you’re out for the day and find you’re getting too hot, or bring your partner along so you can take turns baby wearing. Q: What about using other types of carriers? A: If you’re fond of using mei tais (meh dai), onbuhimos, or just love your structured carrier, congratulations! These are automatically cooler because the sides allow for more airflow than a tightly wrapped child. However, some brands can be made from thick synthetics. Choose one made with natural fibres that allow for “breathability,” such as a wrap conversion or a carrier made with natural cotton. Some brands are making carriers with a cool weave mesh panel that allows the sweat to wick off your baby’s back. Some of these are even convertible, allowing you to unzip a panel or remove it for summertime. Q: What about ring slings? A: Ring slings are usually airy, as they tend to be made with natural fibres and have only one layer around the child’s body. You can try slings with fibres that wick sweat more easily like a nice linen. You can also try a water sling, but many don’t provide enough support when carrying an older child. Q: Okay, all of this is good to know. But what about sunburn? A: It is not recommended to use sunscreen on babies under 6 months of age. Thankfully, the easiest way to avoid sunburn is prevention. The sun is strongest between 11:00 a.m. to 4:00 p.m. One option is to limit your activities during peak hours, but this isn’t always a good option. Getting out of the house and enjoying what the community has to offer is part of what makes summer great. And as parents know, baby doesn’t always accommodate leaving the house on a predetermined schedule! Thankfully, there are many things to protect us during peak sun hours. I would recommend wide brimmed hats for both you and your little one. However, if you’re wearing baby on your back, check that the brim of your hat isn’t hitting your child in the face. If you have a baby who hates wearing hats, or just manages to get out of all of them, consider using a parasol. There’s nothing like a golf umbrella to provide you with a portable shade blanket as you enjoy a summer festival or garage sale. Finally, take a good look at what both you and your child are wearing to head outside. If you’re worried about their legs, consider using baby legs. Choose fibres that allow for the sweat to be wicked away on both your bodies. And most importantly of all, enjoy summer!

Posted in Issue 36 - Summer 2017, We Asked an Expert | Comments Off on Summer Baby Wearing Tips

On the Importance of Connecting

TweetEmail TweetEmailI’ve been swamped – I mean swamped – by my to-do list this spring. It has left me yearning for time to slow down and connect with my children, my partner and the rest of my family. Our summer has become the perfect way to do that. Spending time outside, in nature hiking, swimming, kayaking, exploring, playing, and just being with each other feels like the perfect balm as we wrap up our school year in a frenzy of commitments and social events. So – how is it this desire to slow down leaves me certain that this is what we all need to do? In part, intuition – but let’s face it, I’m a professional with a profound interest in how my children’s brains are developing, and how all of us can move past “survive,” and into “thrive.” Taking time to just BE, not DO, is one of the best ways to get our nervous systems to recalibrate, and move away from always being wired and ready to go. One step more – just BEING with our children – has been shown to help them feel secure, confident, loved and cared for. In return for that, they become more relaxed, more in tune with themselves, and they grow more connections in their brains. So much research holds this to be the case now – what further reason do you need to put your phone down, turn off your wifi, and hang out with your family this summer? Set aside some time in the evenings, and whole days as much as you can on the weekends. Your children will grow memories that keep them with you long term, and you will remember how awesome it is to appreciate the frogs at the edge of the lake, the snails found on the rocks, and the butterflies in the park through the eyes of your child. Looking to learn more? Here are some favourites: Richard Louv’s “Last Child in the Woods”; Kim Payne “Simplicity Parenting.”

Posted in Editor's Blog, Issue 36 - Summer 2017 | Comments Off on On the Importance of Connecting

Help! My Baby Doesn’t Sleep!

TweetEmail TweetEmailHelp! My Baby Doesn’t Sleep! We know more about the human brain, how undeveloped it is at birth and the causes of night waking than ever before. The human baby today is no different than prehistoric babies. Yet parents are more obsessed with controlling their infants sleep patterns with the same fervour as a jam-packed work schedule. Our newborns are arriving at birth with only 25% of their brain capacity, thanks to evolution that made walking on two legs possible. In utero, we have laid the ground work of brain development, setting up the basic functions of the baby’s organs. However, 75% of the brain development happens outside the body and is dependent on nurturing, touch and environmental experiences. Building a strong attachment through gentle parenting, helping the baby process experiences allows the connection of 700 neuron connections every day for the first three years! In 1928, Dr. John B Watson’s book, The Psychological Care of the Infant and Child, warned parents about the dangers of showing too much affection to their children, strongly encouraged strict routines especially at night. “Let your behaviour always be objective and kindly firm. Never hug and kiss them. Never let them sit in your lap. If you must, kiss them once on the forehead when they say good night. Shake hands with them in the morning.” Unfortunately, there are remnants of this very strong philosophy to tightly schedule a child’s sleep time and restrict touch and eye contact at nighttime with a promise of long stretches of sleep for parents. So how does a parent balance their sleep needs, their child’s need for connection and the external pressure to sleep train? Sleeping through the night is one FOUR hour stretch. Some babies will be sleeping through the night by 6 weeks, 3 months, 6 months, or one year. At some point they will ALL be sleeping through the night. Remember, a baby already knows how to sleep. They do not need training to sleep longer stretches. Their first four months after birth are called the 4th trimester and your babies are catching up. It is healthy to rock and cuddle your baby to sleep and does not create any bad habits. Your baby depends on their primary attachment figures to set the stage of trust, and feed baby them based on their particular physiological and immune system requirements. Sleeping longer stretches is developmentally based, like learning to walk, and can only be achieved when a child has a strong, safe attachment, and luck has your side. There are simply so many variables that cause a baby to wake that they do not have the verbal capacity to share with us including: teething pain, growth spurts, time changes, travel, introduction of daycare, longer summer days, developmental milestones, both physical and cognitive and sensory over stimulation. We ALL use sleep props. These transitional objects and patterns set the rhythms and rituals that help us turn our brain off after a busy day and prepare us to sleep. That warm bath you have before bed, the snack, book, stretching, all prepare us physically and emotionally to sleep. Babies and toddlers need support and role modelling to build a large, healthy sleep menu for them to chose from. Do not feel guilty for parenting your little one to sleep. There is not ONE study that shows babies need to be put to bed drowsy but awake. This is a common suggestion by sleep trainers/consultants, and yet there is not one study that shows that this is a requirement for babies to learn to self soothe. In fact, they can not self soothe until they develop the cognitive ability to reason, problem solve, and use their own abilities to transition from one activity to another. For some babies, this may happen at 6 months (these parents have won the sleep lottery) but for the majority of parents, this may take 2-3 years of gently parenting to sleep. Children are not capable of manipulation. Babies and children do not manipulate adults at bedtime or by crying. Our babies and children are going through the biggest changes of their entire life before the age of three years. Responding to a crying child prevents their brain from going into full flight or fight response. They do not have the cognitive ability, reasoning, empathy or impulse control to manipulate. By treating your child with the same values that you believe in during the day as the night time, you are teaching them to trust their own needs for safety and security. The ability to sleep long stretches is not a linear achievement. Your child may be able to sleep a 4, 5, 6 or 8 hour stretch this week, but may not sleep more than a two hour stretch for the next three weeks. This does not reflect that you are parenting poorly or need to ‘fix’ anything. It may simply be that your child is ill, facing some new emotional challenges, has a new rhythm to their day with daycare, is dropping a nap, or you are travelling. Be patient, they will start sleeping longer when their development settles. Build a support system. We spend an enormous time discussing our birth plans, yet families rarely write up a postpartum survival guide. In a fast paced world, where parents juggle work, life, school, responsibilities, it is important to examine expectations and consider our support systems and postpartum plans so ensure we have enough physical supports during this busy time of life.

Posted in Issue 36 - Summer 2017 | Comments Off on Help! My Baby Doesn’t Sleep!

Providing Support After Pregnancy or Infant Loss

TweetEmail TweetEmailProviding Support After Pregnancy or Infant Loss Although the majority of pregnancies end with the birth of a healthy baby, it is estimated that one in four pregnancies ends in miscarriage (loss up to 20 weeks of pregnancy), and approximately 7 in every 1,000 pregnancies end in stillbirth (loss after 20 weeks of pregnancy). With this level of frequency, it is very likely that either you or someone close to you have experienced this traumatic event in their lives. Other families and individuals experience the devastating loss of a newborn or infant. These types of losses are shocking, and are rarely openly discussed in today’s society, which can leave those who want to support their family member, friend, colleague, etc. feeling a bit lost and unsure how they can best support their loved ones. Simply being present for someone, to quietly witness their grief, can be so important for the person who has experienced the loss. They will encounter so many people who will feel the need to say something, anything in an effort to help the grieving parent to feel better. In many cases, it is most helpful to listen, witness and acknowledge their grief, and let them know that they have a safe place to express all their emotions and feelings. In the first couple of weeks and months, they may feel supported by their community, but it is also important to be there in the many months and years to follow. The intensity of their grief will lessen in time, but the grief and love they feel for their child will never leave them. Walking with someone beside them in their grief can be a very valuable part of their healing journey. In addition to being there to witness someone in their grief, many people will want to provide support in a more practical and tangible way. Here are some practical ways to support someone who has experienced a pregnancy or infant loss, in the immediate time after their loss, and in the months and years to follow. These ideas will help the individual or family during their struggle to stay afloat when it feels like the waves of grief keep crashing down. Bring a Bite to Eat. People often say “If you need anything, just ask.” Chances are that they will not ask. Bring over dinner, mow their lawn or clean their house. Do whatever it takes to make the daily grind more manageable. If you aren’t a cook, give a gift card to a restaurant like The Red Apron, which offers a home cooked meal with delivery in the Ottawa area. Quite often, people receive meals immediately after the loss but support is also needed after they return to the daily grind. Say Their Name. The baby they lost is a person no matter how early the loss. Honour their baby. Some people just do not know how to act or what to say in these types of situations. Talking about the loss of their baby acknowledges the life that was gone to soon. Remember the Milestones. Acknowledge tough days. Days like Mother’s Day/Father’s Day; diagnosis dates; due dates; the actual day the baby was born; their baby’s would-be birthday; all of these dates are hard. A small gesture of a card, phone call, or even a text, will go a long way to let them know that their baby is not forgotten and that you are thinking of them. Send a Care Package. Hamilton-based Tenth Moon Mothercare has created a Mama’s Heart care package to help soothe the hearts of women who experience pregnancy or infant loss. A portion of proceeds from the sale of this package support the Pregnancy and Infant Loss (PAIL) network. Cornerstone Wesleyan Church in North Gower has a faith-based Hope Box program in Ottawa/Gatineau for individuals and families who have lost a baby through any type of pregnancy or infant loss. The purchase of this box includes a charitable receipt. Give them Information on Support Groups. Talking with other parents who have experienced a similar type of loss can be an important part of healing for the family. There are many support groups for individuals or families experiencing pregnancy and infant loss in the Ottawa / Gatineau area. Roger Neilson House offers a Perinatal Loss Support Group for individuals and families who have lost a baby over 20 weeks gestation as well as a group for siblings and grandparents. The Ottawa chapter of Bereaved Families of Ontario offers a monthly Support and Share night for any pregnancy or infant loss (first Tuesday evening of every month). Empty Arms, Open Heart is a support group for any pregnancy and perinatal loss that meets monthly (second Thursday of each month). The Center for Family Intervention Studies and Research (CÉRIF) offers a free French support group meeting for parents who have experienced a perinatal loss and they also offer a pregnancy after loss group in French at the Université du Québec en Outaouais. There is an infertility support group the last Saturday of every month at the Ottawa Fertility Centre. MotherWit Doula Care Ottawa also offers a monthly (3rd Friday evening of each month) pregnancy and infant loss support group. Make a Donation in memory of their baby to an organization that supports bereaved families and individuals. Roger Neilson House, Bereaved Families of Ottawa and the Pregnancy and Infant Loss Network all provide services for families and individuals who have experienced this type of loss. Help plan a memorial to remember their baby. There are several things you can do including planting a commemorative tree or garden, organizing a birthday celebration at a park, etc. The City of Ottawa Commemorative Tree Program people who wish to have a tree planted in a City park in remembrance or to commemorate a loved one who has passed away. Walk to remember their baby during Pregnancy and Infant Loss Awareness Month in October. On October 14th, 2017, Aaron’s Butterfly Run Ottawa/Gatineau will be taking

Posted in Issue 36 - Summer 2017 | Comments Off on Providing Support After Pregnancy or Infant Loss

Full Spectrum Doulas: Offering Care and Support Throughout the Pregnancy Spectrum

TweetEmail TweetEmailFull Spectrum Doulas: Offering Care and Support Throughout the Pregnancy Spectrum A Full Spectrum Doula is someone committed to supporting the whole spectrum of reproductive experiences and outcomes. They strive to bring the doula model of care to trans people, girls and women who are experiencing abortion, adoption, surrogacy, miscarriage or stillbirth. Why would someone need support for an abortion? In 2015, there were over 100,000 abortions performed in hospitals or clinics across Canada (http://www.arcc-cdac.ca/backrounders/statistics-abortion-in-canada.pdf), and undoubtedly many more in other settings. Even though abortion had been re-legalized in Canada in 1969, access has remained an ongoing issue. For example, there are no hospitals or clinics in Prince Edward Island that currently perform abortions. As well, there isn’t all that much support before, throughout and after an abortion. So abortion doulas exist to: fill in the gaps of care, accompany people to and from appointments and to provide support in integrating the experience into one’s life. What is Reproductive Justice and what does it have to do with being a doula? Think reproductive rights meet social justice. And although indigenous women, women of colour and trans people have been working towards Reproductive Justice for a very long time, the term Reproductive Justice was created in 1994, at the International Conference on Population and Development in Cairo, where the individual right to plan your own family was agreed to be central to global development. As defined by SisterSong, Reproductive Justice is “the human right to maintain bodily autonomy, have children, not have children, and parent the children we have in safe and sustainable communities (http://sistersong.net/reproductive-justice/). Some areas included in Reproductive Justice are: freedom from violence, environmental preservation, trans liberation, political representation, decolonization, the prison system, parental leave and child support, immigration justice, food security & (dis)ability justice, access to contraception, abortion and prenatal care. Since we live in a society where discrimination of marginalized groups is still very much part of daily life for many Canadians, pregnancy, birthing and parenting are too all affected by these systems of oppression. So if a person intends to support others from a space of inclusiveness, ongoing learning and support is essential to their personal and professional development. There is a group of full spectrum doulas and reproductive justice advocates in the Ottawa area, who are beginning to connect, collaborate and share in the learning process. If you are interested in taking part of this initiative or would like to stay informed on what is happening, please contact Mary Kuzniuk or Jennifer Gillean at wholehearteddoulas@gmail.com for more details or visit fullspectrumdoulas.ca.

Posted in Issue 36 - Summer 2017 | Comments Off on Full Spectrum Doulas: Offering Care and Support Throughout the Pregnancy Spectrum

Taking Care of Your Back

TweetEmail TweetEmailTaking Care of Your Back nicBecoming a new parent is hard work; your body gets put into all kinds of positions that you have not previously had to worry about. During pregnancy, 50-90% of women experience lower back pain (Study from the Journal of Orthopaedics). Often, this pain will continue postpartum or can start postpartum. As your abdominal muscles stretch to make space for your baby, an imbalance in your core can occur putting you at greater risk of injury. This core imbalance coupled with a lack of sleep, a decrease in exercise, and increase in stress (good or bad) leaves you and your support team in a very vulnerable situation while lifting, carrying, rocking and feeding your baby. Here are a few tips you can use to keep your back and neck free from injury and pain after entering parenthood. Diaper Bag: When choosing a diaper bag and what to pack in it, keep in mind that the total weight of the bag should not exceed 10% of your body weight. Choose a bag with multiple compartments to distribute the weight evenly. To protect from strain on your neck and shoulders, consider a bag with a shoulder strap that can go across your body, or a backpack style bag. Infant Car Seat: Most commonly, people carry their infant car seat in one hand or on their forearm. This places a lot of stress not only on the neck, shoulders and back but also on your elbow and wrist. When an alternate form of transportation is not possible (such as taking baby out of their car seat and putting them into an infant carrier, stroller, or carrying them), carry the car seat with both hands in front of your body. Lifting: Whether you are lifting your baby up from the floor or from the crib, keep your knees shoulder-width apart and bend with your knees, bring your baby towards your chest, holding your baby close before lifting. Always lift straight up and then pivot with your feet instead of twisting your body. Feeding: Whether you are bottle or breastfeeding, sit in a chair with back support and avoid leaning forward to reach your baby. Use pillows or blankets to help support baby and bring your baby closer to you. Alternate holding your baby from one arm to the other to prevent strain on your neck and shoulders as well as your baby’s neck. Bath time: Avoid twisting and reaching. If your baby is still young enough for a portable bathtub, you can create a bathing station on a counter or table so you can stand without leaning over. Once your baby gets bigger, use a non-slip mat to cushion your knees as you kneel facing the tub. Bedtime: When placing your baby into the crib or bassinet, keep your knees shoulder-width apart bringing one foot forward. Hold baby close to your chest, bending with your hips and knees to lower your baby. Allow the heel of your back leg to come off the ground to avoid pulling your lower back. Prevention is the best medicine! Talk to your chiropractor or physiotherapist about specific exercises you can use to stretch and strengthen your body for this incredible journey.

Posted in 2017 Issue, Issue 36 - Summer 2017 | Comments Off on Taking Care of Your Back