Ridge Meadows Doula Services

Your experienced Doula Collective (Maple Ridge, Pitt Meadows and beyond!)

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Conquering Postpartum Constipation with… Fiber?

August 17, 2016

Postpartum Constipation is a common complaint among new mothers- and it can last for many weeks after birth. There are numerous factors that contribute to this situation whether it is sleepless nights, lack of exercise or even less-than-healthy meals and snacks. And one thing for sure is that this is all unquestionably made worse by the post-baby reality. But fear not, one can simply start with a few modifications in her diet aka eating a lot of fiber.

  1. Whole Grains

If you want to a regular bowel movement (and I know you do), say good-bye to plain, white bread, also known as the evil refined grains. Integrating whole grain bread into your diet keeps constipation at bay. Whole grains such as brown whole grain bread, brown rice, brown pasta etc. are very high in dietary fiber.

  1. Oats

Having oats daily will definitely keep constipation away. Not only is it high in fiber but it is an excellent source of manganese, vitamins, minerals, and antioxidants. One way of integrating oats into your meals is by consuming oatmeal. But if you just absolutely dread the bland taste of oatmeal, add some fruits to spice things up a bit. There sure is nothing like starting the day with a warm, hearty breakfast.

  1. Go Green

Eating fruits and vegetables provides you with dietary fibers as well as vitamins and minerals to nourish you and your baby. Fruits such as berries, and broccoli, the “superstar” source of fiber will ease your troublesome circumstance without a doubt. Rough things up even more by eating your veggies raw or lightly steamed, since cooking them can reduce its fiber content.

  1. Dried Fruits

If you’re exhausted or simply just don’t have any spare time to make a snack, dried fruits is your way to go. It is extremely easy to whip up! Just grab your bag of dried fruits and there you go! Raisins, figs, dried apricots, and that senior favourite prune contains fiber that acts as a constipation relief. Toss your dried fruits with nuts for a good boost of omega-3 and extra flavour!

  1. Fluids, Fluids, and more Fluids

Drink plenty of water. There are no others words to stress the importance of drinking water daily. It is essential for a breast-feeding mom to be hydrated with her energy levels up. Drinking 8-10 cups of water softens your stool and makes it easier to pass. Also, a daily glass of prune juice can be helpful and some people find that drinking warm liquid after waking up aids things get moving.

 

Remember to never ignore the urge to move your bowels, no matter how uncomfortable it may be the first times. But the longer you wait, the harder the stool gets, which will make things more complicated. Make an effort to eat high-fiber foods and you will be rewarded with relief. Happy plumbing!

Categories : postpartum Tagged : maple ridge, Maple Ridge Doula, Pitt meadows, postpartum, postpartum constipation, postpartum doula maple ridge, postpartum doula pitt meadows

Postpartum Freezer Meals

June 14, 2016

In the months leading up to the arrival of my son, I was feverishly cooking as much as I could to put in the freezer. Freezer meals are fantastic to have on hand with a new babe. Pop one of your prepped meals in a slow cooker or oven and dinner is done (often with enough for lunch the next day too!)

 

Here are a few tips and tricks I learned:

 

Par-boil Pasta
If the pasta is fully cooked before going in the freezer, it will be soggy when the meal is reheated. I found cooking half the amount of recommended time worked like a charm.

 

Ziploc Bags (or vacuum sealer)
 Put the food in the bag, lay it flat to freeze, and then you can stand them up like books in your freezer. This saves so much space, and it is very fast to thaw. Casseroles can be thawed and put in dishes just before cooking. Soups and slow cooker meals can be poured into a pot or slow cooker.

 

Disposable Aluminum Pans
 For any meal that need structure (like Lasagna or Shepherd’s Pie), use disposable aluminum pans. You can find these at most grocery stores in many sizes. Try to fill them as full as you can to minimize the amount of air in them and prevent freezer burn. Put a piece of parchment paper on top of the food to stop it from sticking the the lid.

 

Label Everything
 Write the name of the meal, the date, and cooking instructions on all packages. Everything looks the same frozen and you’ll forget what is what! This way helpful visitors can help you out by putting dinner on during their visit by following the cooking instructions.

 

[button link=”https://ridgemeadowsdoulaservices.com/?page_id=431″ color=”green”] What!? a postpartum doula can meal prep and sooth my baby as I nap?! [/button]

 

Meal Ideas:
 Lasagna
Shepherd’s/Cottage Pie
Macaroni and Cheese
Casseroles (tuna, chicken, ham)
Taco Filling
Pizza
Marinated Meat for the slow cooker
Meatballs and Marinara Sauce
Soups (chicken, beef, veggie, lentil)
Chilli
Burritos
Breakfast wraps
Cook Like Items Together
 Plan your cooking by core ingredients. Things like Meat Balls and Marinara, Shepherd’s Pie, and Taco Filling can all be prepped easily together. Cook up all the ground beef at one time and split between recipes.

 

The Food Processor Is Your Friend
 Use a food processor to cut up or shred ingredients in large quantities. Onions can be diced quickly without tears, while carrots and cheese can be shredded in seconds.

 

Happy Postpartum- Dawn

Categories : postpartum Tagged : postpartum doula maple ridge, postpartum doula tri-cities, postpartum doula vancouver, postparum freezer meals

A Postpartum Doula is more than a babysitter

August 25, 2015

As Postpartum Doulas, RMDS offers a lot of care that is typical to the job. Some examples  are assisting with breastfeeding, offering education, companionship and nonjudgmental support, offering baby wearing and cloth diapering support,  evidence-based information on infant feeding, infant soothing, emotional and physical recovery from birth and coping skills for new parents and making appropriate referrals when necessary. But there are other experiences that Postpartum Doulas have….

-cuddling a sleeping baby and hoping you can make that transition to the crib

-helping baby breastfeed, while mom is sleeping (overnights)

-baby baths

-walking baby stroller on a movie set because mom is in the industry

-washing baby clothes

-playing pokemon cards with a sibling

-making waxing appointments for mom while loading the dishwasher

-rocking a colicky baby all night once a week so mom can get SOME sleep

-sweeping while singing baby beluga to an older sibling

 

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Our role as a postpartum doula is to support a new mother.  We do nearly everything (minus yard work and bathrooms!) If that means making her feel supported, comfortable and confident by keeping her precious new baby safe and cared for  while Mom  goes to the gym, gets her nails done, gets a physical from her care provider, has a nap or shower then that’s what we do. We are trained professionals that have seen many, many babies, understand child development and know the community well for referrals. We are not teenage babysitters that are eating chips and using you for free wifi, we are doing this job to educate the mother and to mother your own intuition.

 

Categories : Doula Tagged : Daughter, Maple Ridge Doula, mapleridge, new mom, Pitt meadows, placenta encapsulation, postpartum doula maple ridge, postpartum doula pitt meadows, ridge meadows, tri-cities doula

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