We spend so much time preparing for labor & birth and baby stuff, we often forget to prepare for our own recovery after birth (known as the postpartum period or 4th trimester).
 
I was the same. My day was spent nursing, healing cracked nipples, nursing, sitting in stiz baths, nursing, sitting on a donut pillow, nursing, wondering when I could take a shower, nursing, unable to grab my snacks, nursing…get the pattern?  I was overwhelmed by the newness of my healing postpartum body, learning how to breastfeed and how to keep a tiny human alive and thriving AND keep up with my pre-birth American life.
 
That’s where I went wrong.  I was trying to keep up with what I thought other American mothers were doing just days after delivery, and I could barely get food or a shower into my day.
 
I was reminded a couple of weeks into my parenthood by my Mexican cousins about the postpartum Cuarentena; 6-weeks of lying in to optimize postpartum healing and to help baby transition easily from the womb world to the outside world.
 
This Cuarentena lying in practice enables the brither’s body to recover more efficiently and effectively as it allows the uterus to cramp back to its regular size and back into its correct alignment and position.  It also helps lessen your postpartum bleeding, allows your perineum or cesarean incision feel better, calms swollen legs and feet, and gives your organs time to reposition to their old homes. Plus it benefits your breastmilk supply as you an focus on your baby and catch their early hunger cues to boost your milk supply.
 
And there are benefits to baby too – you are HOME to your baby.  Your baby goes through a crazy roller-coaster of birth, and its bright, cold, loud and so.much.space out here that babies are out of their element for awhile.  When mothers practice lying in, they hold their babies more which makes your baby feel more secure as your body will feel, smell, sound and taste like their womb home. 

You are your baby’s home.  These first 3months are an extension of the pregnancy for your baby.
 
But 6 WEEKS lying in?! Ugh, I was two weeks in and already sick of seeing the same four walls.
 
How about a 5-5-5 rule instead?  So much more doable. A rule of thumb to a healthier postpartum is a lying in period that is only 15days. 
 
5 days IN bed – Stay in bed or on the couch.  The goal is to be off your feet and allow others to serve you.  This is the beginning of your babymoon, where you chill with baby in bed, skin-to-skin and learn who they are and their personality.
 
5 days ON bed – No more than 30min cumulatively on your feet within a 3hr cycle. Getting sick of being only inside your house? Great, go get the mail and come back and sit/lie down. Make some lactation energy balls, and then go chill with baby and Netflix for awhile.  The goal is to still rest as much as you can, with minimal time on your feet.
 
5 days NEAR bed – No more than 30min cumulatively on your feet within a 90min cycle.  Maybe you are now feeling like taking on one household activity per day, some stretches or yoga.  But rest is still the utmost importance.  Do not take on all your previous responsibilities yet.

Note, if you are recovering from a cesarean birth then the recommendation changes to the 7-7-7 rule: 7 days IN bed, 7 days ON bed and 7 days NEAR bed.
 
Begin to make plans now in pregnancy to give yourself the gift of 15days of lying in and getting to know your baby.  Focusing on your well-being first will help you care for baby in amazing ways!

• Cotton Underpants - To contain the continuous maxi pad usage.  Think "granny panty" style. Comfort is key.
• Tucks pads and/or witch hazel spray
• Healing Herbal Bath – Click here to learn more about these herbs can ease your discomfort and boost your recovery.
• Epsom salt or magnesium flakes
• Sitz Bath - a round, shallow washbasin which fits snugly over a standard toilet seat. Or you can use your bathroom tub instead.
• Peri or Squirt Bottle (or your hospital birthplace will give you these; make sure to ask for two per bathroom you will use in your home.  To purchase more, find them here.)
• Hemorrhoid Balm, like this one.
• Heating Pad for afterpains and breast engorgement. (A microwavable rice pad is perfect or you can take a washcloth, made quite wet and slightly wrung out, placed in a ziploc bag and microwave for 15-30sec.) 
• A comfy wardrobe – lounging clothes to feel comfortable to snuggle with you baby
• Dates – Eating 6 dates/day in the first few weeks of your postpartum can help decrease your postpartum bleeding (also called your lochia).
• In-home massage - Schedule one here.
• Postpartum doula – the pinnacle of mother-focused postpartum care. She also teaches partners how to support the new mother and gives baby-care tips.  They don’t have a specific duties, but rather step in where needed – doing light housekeeping, checking in with the mother’s physical and emotional recovery, offering breastfeeding advice, and caring for the baby. Click here for more information

For Cesarean Birth Moms, everything above plus:

• A Postpartum Recovery Belt - Either something like this one, or your favorite shapewear.  Nothing too tight!  Should feel like a snug hug, but not be too tight to avoid pushing your enlarged uterus onto your pelvic floor causing more stress to your pelvic floor muscles.
• Ice Pack - To place on top of your incision bandage to help with swelling. (I like taking some Aloe Vera gel and squeeze it into a ziploc plastic baggie, then place it in the fridge.  The cool gel pack is a great ice pack for cesarean moms!)

Your healthcare provider may recommend the following medications.  Please consult with your medical provider prior to taking any of the following medications.

• Stool Softeners - Your digestive system is slower these first few weeks in postpartum recovery.  Staying regular and not having to strain will be helpful to you, your bottom repairs and hemorrhoids.
• Acetaminophen and/or Ibuprofen - To help ease your afterpains (your uterus contracting back down to pre-pregnancy size).  Typically you'll experience more afterpains while you nurse (due to oxytocin causing your uterus to contract; breastfeeding helps your body heal faster!), so plan ahead and grab your heating pad to help ease these sensations. 

Lastly, it is encouraged by The American College of Obstetricians and Gynecologists you are seen by your prenatal provider within 2-3 weeks post-delivery and again within 12 weeks post-delivery to ensure optimal physical recovery.  So call your prenatal health provider and schedule your appointment!  You deserve the best postpartum care EVER!!

Happy Recovery! 

Eat. Sleep. Poop.  

That is the life of a newborn baby....and a postpartum mom.

A postpartum mom often finds herself starting the day feeding her baby, and may grab a piece of bread and eat it plain...cause it's at least food.  She may have enough brain power from the the 3-5 hours of sleep the night before to grab an apple, but probably just go for the cup of coffee.

She'll sit in her nursing chair, nursing her baby most of the day.  And then, it starts.  The grumblings of her empty stomach, as it is now 2pm...way past lunch.

"What can I make? I have no food!"

Here is where I come in - A Super Easy Tasty Lunch!   You don't need to have much in your fridge to create this lunch, just a can of beans and some dried pasta. Plus, you can add fresh or frozen veggies to this dish depending on what you have (or don't have) in the fridge or freezer.

So what are we making? It's a Creamy Pasta with Cannellini Bean Sauce. Most have some kind of dried pasta in our pantries, use whatever type (regular or whole wheat) and shape (penne, macaroni, spaghetti, etc.). In the photos I used my kid's Travel Shaped pastas (as in pasta shaped like planes, cars, boats....you get the idea).  Canned Cannellini beans or some type of white beans will work great in this recipe.  Plus you'll need either your food processor or I use my single-serve smoothie maker...and just clean out well before making your fruit smoothie.  :) 

Yield
4 servings

Ingredients
1 can (15oz) Cannellini beans, drained and rinsed
4oz creamy goat cheese or cream cheese or sour cream
1 teaspoon lemon juice
1/2 teaspoon garlic, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons shredded Parmesan cheese (optional)
8 oz. desired pasta
About 1 cup (more or less) of available vegetables, i.e. tomatoes, spinach, peas, broccoli, etc. (if using frozen, heat up before adding to pasta)

Method
Combine the beans, goat cheese/cream cheese/sour cream, lemon juice, garlic, salt, pepper, and cheese (if including) in a food processor and blend until smooth.
Cook your pasta until al dente. Drain the water from the pot and toss the sauce with the pasta. Add in extra vegetables if desired.
Serve hot or cold the following day. Store any leftovers in a sealed container in the refrigerator for 3-4 days.
Enjoy!

A elderly woman is diagnosed with a late stage cancer.  Once home she contacts her pastor to prepare for the funeral and how she wants it to go to properly celebrate her life.  Her pastor thought she should take some time, but the woman wanted to make sure he used the right hymns, the right scripture, and said the right words.  So the pastor came to her home and they went over everything for her funeral.  And then she proclaimed "At the end, I want you to take the Bible and place it opened on my casket and place a fork on it."  "A fork?" the past asked.  "Yes. At the end of all our dinners, what is the one thing every one tells you? 'Keep your fork as the best is yet to come...dessert!' So by placing a fork on top of my casket we will reminding all that THE BEST IS YET TO COME."

This was the story that was shared at church this past Sunday as our pastor then mentioned the concept of living in the Now and for the Not Yet.  As he went on about it in the sense of living for God, I couldn't help but think about all the mamas and couples that come to all my preparing for childbirth classes.  

Those mamas and couples take the class to prepare for birth and what to expect in birth.  The NOW.  

What about mom's postpartum care? The NOT YET.

Granted, I do cover some postpartum recovery and touch a bit about what will be going on with baby in the hour or two after birth.  For more information about newborn care, I refer to the Breastfeeding/Newborn Care Combo class my workplace offers.

But how many mamas and couples just prepare for the birth and forget that there is a baby at the end to take care of; and they especially forget about the new mother that just went through a huge life event that needs to recover, physically and mentally as well as somehow get rest while to care for a baby.  

So how can we as mamas and support people prepare for the Now AND Not Yet?

Make lists of the following (I LOVE lists!!):

1. Do things now to simplify life once baby arrives. (prepare a frozen meals, set a MealBaby registry, schedule someone to walk the dog, hire a postpartum doula, schedule someone else to clean your house for the first month or so, etc.)
2. Figure out who and where you can go for support as a new parent (Mom, Sister, Friends who are parents, postpartum doula, night nannies, new mama groups, ECFE, La Leche League, etc.)
3. Make a Nursing Nest, a place where you will be most of the time nursing, equipped with your nursing basket (place snacks, a water bottle, nursing pillow and something to entertain you in that basket)
4. Shop for your postpartum recovery (pads, no tampons, in various sizes, tucks pads, Ibuprofen, a tummy wrap, loose nursing bras or camis, and MotherLove nipple cream.
5. Support people: figure out if you can take a few more days off from work to support the momma if birth takes some unexpected turns and she needs more support at home for a bit longer.

As expectant mommas, we tend to concentrate on this big event called birth.  And it is big and we should prepare for it.  But we should also prepare for postpartum.  That lasts a WHOLE YEAR after baby's birth. 

The best is yet to come in many ways....and for you it means that your baby will be in your arms soon.  So do not forget to live not only for the now, but for the not yet too.

Blessings!