Mom Yoga

A Road Map for Moms: Beating Stress and Overcoming Fatigue

Dr. Amy Johnson-Grass

Don’t skip breakfast!

Starting your day with breakfast is a quick and easy way to jump-start your metabolism. Eat something within 30 minutes of getting up.  Make sure to get in 12-15 grams of protein with your breakfast. This could be:

  • A protein shake with fruit and greens
  • Eggs, veggies and whole grain toast
  • Greek yogurt and fruit

-> Check out our blog for great recipe ideas!

Be Mindful of Meals and Snacks!

Moving forward from breakfast, make sure you have protein with each meal and snack. It is important to stick to 3 meals and 2-3 snacks per day. Here are some great, healthy protein options:

Source

Amount

Grams of Protein

Fish, cold, deep water

1 ounce

7g

Turkey – organic

1 ounce

7g

Tofu

½ cup

10g

Whole Beans

½ cup

7g

Quinoa

½ cup

11g

Brown Rice

½ cup

3g

Yogurt

1 cup

8-14g

Egg, whole

1

7g

Nuts

¼ cup

8g

Stay hydrated!

Drink 80 ounces of water daily. Adding lemon or lime to your water is a great way to make it a little more interesting! Hold yourself accountable and purchase a reusable water bottle and keep track of how many you have to drink each day to reach your goal.

Basic Supplements to keep on hand!

Multivitamin: Try and find a food-based multi. These are easy to digest and absorb.

B complex: B vitamins have an important role. They help convert our food into fuel for our body, providing more energy throughout the day.

Adrenal Support: Continued stress causes fatigue of our adrenal system. There are many ways to help keep the adrenal system strong and well supported. Some examples include: Vitamin C, Magnesium and B vitamins. There are also a few herbs that are helpful but my favorite is Rhodiola Rosea, which can be taken as a capsule or tincture.

Fish Oil: Fish oil supports healthy cholesterol levels and also is a great mood booster!

Vitamin D3: When choosing a Vitamin D3 supplement, it should have at least 5,000 IU. Not only does healthy levels of Vitamin D3 help maintain a health immune system, it is also another great vitamin to help with mood.

Get Your Labs Checked!

These basic labs are so important to keep on top of as a woman. They are frequently missed so be sure to ask your doctor the following:

  • Iron (hemoglobin, ferritin)
  • Vitamin D3
  • B12
  • Thyroid

Schedule Some “ME” Time!

This is easier said than done but it will make a huge difference! It doesn’t even have to be more than 30 minutes. Some days take longer breaks if you can, other days you may only get 5 minutes of deep breathing. Here are some examples of things you can do to relieve stress:

  • Exercise. Yoga is a wonderful way to calm your body down and rejuvenate.
  • Reading. Grab a book or magazine find a quiet place and let the world round you melt away for a little while.
  • Laugh. Get a few girls together and have an hour or two of fun and laughter. It does wonders.
  • Take a bath. Buy some Epsom salt and your favorite essential oil and take a 15-minute bath before bed.

Sleep!

Try and get to bed by 10pm every night. Having a full 8 hours of rest is ideal

 

Don't miss Dr. Amy Johnson-Grass next Sunday, September 11 at 11:00am on the Mom Show with my Talk 107.1. The topic is A Road Map for Moms: Beating Stress and Overcoming Fatigue. 

Baby Friendly Activities for New Moms

Baby Friendly Exercises

Being a new mom can be isolating at times. Even though you are home and loving snuggling up to the new love of your life, you may also be itching to get out of the house and interact with other adults! The good news is that there are so many activities available now for moms and babies in the community. From swim and exercise classes to play groups and mom and baby yoga, with a little effort to get out of the house, you and your baby can be social butterflies in no time. Here’s a list of ideas and local options for new moms in the Twin Cities.

  • Breastfeeding Support Groups: Breastfeeding support groups are a great first social activity for mom and baby as you will find the littlest of little babies at these gatherings and you can gain valuable help and knowledge from a lactation consultant. This is a great way to get help with baby’s latch or transitioning off the nipple shield and many other breastfeeding challenges that may arise. You are also usually able to do pre and post-feed weigh-ins to determine how many ounces your baby is getting per nursing session. Here are some local options for moms looking to connect with other nursing moms.
  • Mom and Baby Yoga: Mom and baby yoga is another wonderful bonding activity for you and your little one in those early months. Most mom and baby classes are open to babies as young as 8 weeks of age and involve small motions for baby that can aid in digestion, sleep and soothing while providing a relaxing way for mom to distress. Mom and baby yoga classes are anything goes as far as breastfeeding, diaper changes and crying babes, so do not worry if your baby isn’t having a ‘Zen’ day. Check out these locations for mom and baby yoga classes in the community.
  • Story Time: You are never too young for the joy of reading. You may have even read to your baby in the womb! Now that your little one is here, baby story times are a great way to get out of the house, meet other moms and enjoy a story or two with your baby.
  • Baby Signing Classes: Baby signing classes are a great way to jump start excellent communication between you and your baby. Although your baby may not be able to return sign with you until 8 or 9 months, they understand well before they are able to communicate. The earlier you begin signing with your baby, the earlier he will be able to communicate his needs to you. Baby signing is associated with earlier ability to communicate, decreased crying and even possibly a few extra IQ points down the road. Here are a few options for baby sign language classes in your area:
  • Music Classes: What better way to connect with your sweet baby than through music, movement and play. Music classes offer the opportunity to expose you baby to different sounds, songs and instruments as well as meet other moms and babies in your community. There are a few great options for music classes in the community including:
  • Swim Classes: Parent and baby swim classes are the perfect opportunity to expose your baby to the water for the first time and begin to learn some basic safety skills like back floating, flipping over from back to front and brief submersion. Most swim schools will allow you to take your first parent and baby swim class around 6 months. Typically the classes will be short to accommodate baby’s needs but will allow time for some simple instruction, games and singing. It is never too early to begin educating yourself and your child on water safety. Here are a few options for baby swim classes in the area:
  • Baby Friendly Exercise Classes: Once you’ve been cleared by your midwife or OB for exercise, you may be wondering how in the world you will find time to work out with a baby. Fear not though, there are actually many options these days for the moms who love fitness. From stroller exercise groups to babywearing barre,  these are fitness classes where moms can actually bring baby along for the ride while she gets her sweat on! Here are just a few options in the area:
  • Mom’s Groups: Lastly, mom groups are a real thing these days. They are born on Facebook, Meetup.com, through churches, birth centers and friend groups alike. Some mom groups are brought together by certain parenting philosophies or interests and others are created simply by location. Whatever the theme or lack thereof, joining a local mom group will be one of the best things you can do in that first year of being a mom to connect with other moms who are going through the same phase of life and have children that are the same age as yours. These moms will become your buddies, the ones you can talk poop and breastfeeding with without batting an eyelash. Their kids will be your kids’ playmates and hopefully your spouses will even get to know one another during family activities. There are many ways to get involved in a local moms’ group but here are just a few ideas.

As you can see, although you may feel as though you’ve been one with your couch and the Boppy pillow since baby was born, there are MANY options for you and your little one to get out of the house and connect with other new moms and babies. Give different types of activities a try to see what works for you and your baby. Try out a couple different mom groups until you find your people. Being a new parent is one of the most exciting, wonderful, terrifying things you have likely ever gone through. Why not make a few friends to join you on the journey?

For questions about natural birth, pregnancy, postpartum opportunities, classes and more, contact Health Foundations for a free consultation with a midwife and for a tour of our Birth Center.