Move It!

Move

As a massage therapist, I know that massage absolutely works. Massage therapy has been well-established through studies. It has been found to help with sleep, reduce inflammation, decrease pain, speed recovery from muscular injuries, reduce injury and depression, relieve side effects of cancer treatments, help with fertility issues, help premature babies gain weight faster, etc., etc., etc. So what would help you to kick it up a notch. Simply put, movement!!

I know massage gives my clients results, but I also know that their results would be last longer with adding some type of movement in their life as much as possible. Whatever your choice of movement, make it a regular ocurrance a minimum of three times a week to daily at 30-60 minutes a session. Movement and massage make a dynamic duo in your health strategy. You can change it up or focus on a particulary practice. Personally, I love hiking, Pilates, Essentrics, and Aeriel silks. I think it definitely helps to choose something that excites you and you really look forward to doing. Yoga, running, swimming, walking, rowing, skiing, dancing, whatever! Just move it. You really can keep the variety, but just make it a definite part of your self-care routine.

When you keep your body moving, it helps me as your massage therapist to work on warmed up muscles that are being cared for. Whatever work I do on the table will last that much longer. You might consider doing your exercise of choice and then have your massage. The results will not disappoint. So whether your goal is to improve flexibility, increase positive body image, lose weight, gain muscles, get faster or stronger, move it! Move it regulary! Show your body some love!  Move it and get a massage!

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Your friendly neighborhood LMT! XO

New Holistic Postpartum Care Offering!

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I am so thrilled to introduce you to the newest Ebb & Flow offering. Let’s get together and see if this plan is right for you. I know it is worth it. It’s  known in many societies the new mother is not valued. We do not teach new mothers to accept that they are valuable and though countless women before us have birthed, every single one is special and is your own experience. What does postpartum support look like for you? What do you wish it was for you? In the post before I talked about the support I provide mom’s immediately after the birth and in the 5 weeks to follow.  Massage in the home using hot stones to warm and pull back the pelvis area and lessons on self-massage that you can practice daily. IMG_2524.PNG

Nourishing meal preparation in the home to encourage your body’s healing.  IMG_2519

When your body is ready, rejuvenating makko ho stretching. This is about mom and helping her replenish, nourish her baby, and be nourished. Let’s talk about how I can help you feel nurtured in the #4thtrimester.

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Tend Your Garden Well

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I love this quote from Ina May Gaskin. It is a subject that can be missed in the prenatal care. But as the quote says you need a nutrient rich soil to grow healthy plants. Why should this be less important when it comes to nutrition and babies.  What do you know about nutrition?  What are your nutritional needs in pregnancy?

Nutritional Needs of Pregnant Woman

With the growth of baby your stomach has been pushed up further and not much room for a big meal. This means that every bite counts. Eating small meals throughout the day instead of three larger meals.

Non-pregnant vs. Pregnant

Calories
1500-2000 to 2300-3200

Fiber
8-15 g to 10-15 g

Protein
45-65 g to 75-90 g.

Calcium

Your needs are greater in the second half. Insufficient calcium will lead to your body pulling it from your bones to nourish the growing fetus. Baby’s teeth, bones are forming and calcium helps with muscle and heart function, blood clotting and nerve transmission. Sources of calcium include milk, yogurts, cheese, if vegan then make sure you take in extra soy products and nuts and dark leafy greens.

850-1200 mg. to 1200-1600 mg.

Iron

You need 30 mg to 60 mg of iron when pregnant. Iron builds blood cells in mother and fetus. Anemia is when your blood has a lower than normal number of red blood cells. Anemia also can occur if your red blood cells don’t contain enough hemoglobin. Hemoglobin is an iron-rich protein that gives blood its red color. This protein helps red blood cells carry oxygen from the lungs to the rest of the body. If you have anemia, your body doesn’t get enough oxygen-rich blood. As a result, you may feel tired or weak. You also may have other symptoms, such as shortness of breath, dizziness, or headaches.

Because iron is not absorbed efficiently, more is needed to make it more available. So most women are usually prescribed an iron supplement. Not all can tolerate this. The supplement I recommend that is non-constipating and won’t make you nauseous is Floradix (a plant-based iron supplement) (I am not affiliated with).  It can actually help with constipation.

Nutrient-rich foods to prevent deficiencies:
Eggs
Fish
Poultry
Organ meats (organically raised; these foods are really more like medicines)
Milk products
Red meats
Nuts and seeds
Whole grains
Wheat germ
Yeast
Molasses
Seaweeds
Leafy green vegetables
Other nourishing choices to consider is the use of herbs. The #1 choice for nourishing women’s health in general and especially in pregnancy is red raspberry leaf tea. This has been shown to tonify the uterus and it is said if drunk daily in pregnancy will assure a healthy labor. Stinging nettles is another great choice. You can make a tea with this or use it as a green in soups. This is high in vitamins A, C, K, calcium, potassium and iron. Stinging nettle is used in many pregnancy teas (and women’s health teas in general) because it is a great all-around pregnancy tonic. Rosehips are another great choice because it is high in vitamin C which is key for absorbing iron well

Fiber

Fiber is important because the digestive system slows down. So to avoid or relieve constipation drink plenty of water besides milk and herbal teas and eat high-fiber foods like whole grains(Ezekiel 4:9 bread) (not affiliated with this brand), fruits, and vegetables.

Morning Sickness 
Another challenge to staying nourished in your pregnancy is morning sickness.  Though it’s name implies it only occurs in the morning, this can last throughout the days. If you find you can’t keep down water or food then speak with your care provider immediately because you could be dealing with hyperemesis gravidarum (HG)       Hyperemesis gravidarum is a more serious condition that will require the care of a physician.  Morning sickness is actually helped with good nutrition choices.  Vitamin B6, C, E and extra magnesium and potassium can lessen or relieve morning sickness.  Red raspberry, peach leaf, tea, peppermint, and ginger root teas can help with nausea.  Avoid fatty foods, junk food, and obviously  alcohol. Upon awakening eating dry toast and crackers has been shown to stave off nausea. Snacking on carbs or protein throughout the day.

Nourishing yourself with the goal of giving  baby the best start is possible. It’s a delicious and fun adventure when you explore your choices armed with nutritional knowledge. If your still unsure seek out the assistance of a nutritionist  knowledgeable in the needs of pregnant women. Speak to your care provider or midwife. Your friendly neighborhood doula (hi there) will have some insights as well. If unsure ASK!  We are all to eager to help you have the best pregnancy you can.  I hope you have a happy and nourished pregnancy.  Have suggestions for eating well in pregnancy?  Please share in the comments.

Birth Song

The birthing process is intense. It’s no secret that it takes every ounce of a woman’s power in your life into the world. And one of those powers is the voice. Most Birth workers are comfortable with the range of sounds birthing women make but you still run into those who are not. When woman is silenced in the birthing room and told to not scream, don’t make noise, or calm down, they’re taking one of those powers away from her. Sound can be a pain reliever, a rhythm for the mother to cope, a distraction. It also can let others know she’s not coping well. The voice in the birthing process is important. We know how healing it is to express ourselves through our voice whether in singing or spoken word.

When a woman sings her birth song, she is opening her vocal chords and is releasing tension. When tension is released in the upper body, this leads to opening and release in the pelvis area. Why would you take this power away from her? Everything  we do in the birthing room is to assist opening in releasing. So mothers, partners, birth workers, let her voice be heard!

Moan, grunt, sing, breath as loud as you want. Roar!  Roar your baby out!

Body Image Risk and Reward in Massage

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Body image. Almost everybody has something about their body that they don’t like. For many people it’s a minor issue, no big deal. But some people have a major issue with their body image. It affects how they live and their happiness.
When I tell some people that I’m a massage therapist it can cause a strong reaction. They tell me, whether verbally or through their reaction and body language, that massage is not for them. Their body image is such an issue that they don’t think anybody else can accept them.

The paradox here is that massage can really help with body image issues. In massage school we were all nervous about taking off our clothes and letting somebody else touch us. It didn’t take long for us to discover that bodies are just bodies and become much more comfortable with our own. We also experienced how good receiving a massage made us feel. Something unexpected happened – when our bodies felt better we felt better about our bodies.

I think there are three options to consider. Let’s look at the risk versus reward for them.

1. Don’t get a massage.

This is the easiest because it involves doing nothing. The risk is low since you are not letting another person see or touch you at all.

The reward is zero. You didn’t get a massage so your body doesn’t feel any better, and you still have the stress you had before.

2. You get a massage, but the massage therapist either makes note of how you look, as if it matters.

If this has happened to you, I’m sorry. You got a crappy massage therapist. That’s a bummer, and I’m really sorry. You took a risk, and even if the rest of the massage was decent, got very little reward.

This is not going to happen if you come to me. Never. No way. I can’t say this strongly enough. It goes against the very nature of who I am, how I treat people, and what I believe.

3. You get a massage. A great massage. And the therapist does nothing to make you feel uncomfortable about your body. In fact, you feel pretty good about your body after the massage.

In this option your risk is low. I don’t care how your body looks. That’s none of my business. I just want to help it feel better. Your reward is high. Again your body will feel better from the massage and you can start feeling better about it.

I have no idea how your body got to be in the condition that it’s in. You may be dealing with something that you can’t control, such as a medical condition or an injury or accident. You may be in a lot of pain or are limited in what you can do physically. Since I don’t know what caused your body to be like it is now I can’t make any judgments about you.

I’ve worked on hundreds – maybe thousands – of people. Each body is interesting and I’ve yet to come across one that I could not help.
If you have been avoiding massage because you feel uncomfortable about your body, let’s find an option that works for you. You don’t even have to explain anything to me. Leave your clothes on. Stay sitting up or face down or lying on your side or however you want. It’s up to you.

It’s my job to help you feel better. That’s it. Together let’s find a way to help you relieve your pain and stress. Don’t let your body image keep you from feeling good.

Meet the Doula Event October 16, 2016

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The Meet The Doula Event in Buffalo, NY was a beautiful event organized by Shannon Johns of Calming Nature Doula Services.  Thank you Shannon.  So many great services for pregnant women in Buffalo. Moms were pampered with samples of massage, and facials. There were presentations all day regarding pregnancy-related subjects such as placenta encapsulation, what a Doula does, rebozo,  midwifery, chiropractic, and of course a presentation on pregnancy massage benefits and myths by yours truly.  The Postpartum Resource Center of New York’s Western New York Perinatal Mood and Anxiety Disorders Task Force was there to educate our community to really ask moms how they are doing and to be aware of signs mom is having a hard time and how to get her help. https://postpartumny.org/wny/

It was fun and informative.  We really are fortunate in Buffalo New York to have so many supportive services for families and mothers.  If you ever have any questions about pregnancy massage or how I do look and help you in your birth, please shoot me an email and we can chat.