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Our warmest Mother's Day wishes to all of the expecting, new and experienced mamas we are honored to work with each day! Your compassion, love and devotion for yourselves and your families drive us all toward success. We are grateful for your trust!

In honor of Mother's Day this year, we are holding a Benefit Yard Sale this Saturday May 10th at 401 Gracie Road in Nevada City from 8:30-1:00. All of the proceeds will go toward supporting our ongoing programs and classes that support local families. We hope to see you there!

Preventing and Healing Birth Traumas by Anyes Cartry, CCT

I wish to start this article by honoring Dr. David Chamberlain, who left his physical body on May 1st, 2014. David was a psychologist, author, and pioneer in the field of pre- and perinatal psychology. He was also the co-founder of BirthPsychology.com, the website for APPPAH – The Association for Pre- and Perinatal Psychology and Health.
Ominously, the month of May owes its name to Maia, the goddess of spring and fertility.
May women are presently seeking counsel around fertility; this is a vast topic, involving among others environmental, nutritional and psychological factors, and the subject of another article to come.
David referred some clinical hypnotherapy clients to me in the last couple of years as he was getting sick and couldn’t see them himself.
I see numerous clients of all ages tackling psychological and physical issues connected with birth traumas. As David says, “we need people who come out of the womb smiling... if we torture babies, how can we expect them to turn into peaceful, loving people? If we disturb the relation between mom and babies at the start, how can we expect a harmonious relationship, bonding, respect and honor to grow? If we trash the birth process, if we ruin birth how can we get a reward in civilization? As we treat the babies, the babies will treat the world. Smiling babies have the chance of creating a smiling society.”
As David discovered long ago, hypnotherapy has proven with sufficient evidence that babies can remember their lives in the womb, and their birth. There are numerous case studies in both of his wonderful books, The mind of your newborn baby and Windows to the womb.
The good news is that Transformational hypnotherapy enables you not only to recall your life in the womb or your birth, but also to change the memory stored in your cells associated with a trauma. Some call it rebirthing, others repatterning. The name is less important than the transformation. The reason our memories have such an imprint on our present lives is that there is a link in our neurotransmitters to an event, and until we repattern, it has become in our subconscious a fixed path. For example, I see numerous adults who experienced the trauma of forceps, feel “forced” into things and rebel against orders and authority. Numerous adults who were born through caesarians being afraid of being invaded by others, and also not feeling grounded and feeling airy.  I, having been born premature, used to consistently respond to uncomfortable situations by “I am out of here!” Believe me, this is not by chance.
Whether you are an adult aiming at changing patterns in your life, a parent with a child labeled with a growing number of disorders created to prescribe them yet another pill, or an expecting mother, have hope: we can restore our world one adult at a time, one child at a time, one baby at a time, for an harmonious, loving bonded society. Through healing what happened and protecting what is to come.
I work with children, women, couples on healing traumas, conscious conception, fertility issues, preparation for birth and healing birth traumas and all other traumas.
Anyes Cartry, CCT www.2healyourself.com


  Pelvic Organ Prolapse: When It All Falls Down
By Chelsea Lynch, PT, DPT
 
If you’ve had a child, there is a 50% chance that you are experiencing pelvic organ prolapse (POP). POP is the descent of the vaginal wall and is often described as a feeling of heaviness or pressure in the pelvis. Some women describe the feeling of “everything falling out.” Incontinence, difficulty emptying the bladder and bowel, and discomfort during intercourse can be associated with POP. POP is an extremely common condition that should not be a source of shame or embarrassment.
POP is caused by weakening of the connective tissues that hold the pelvic organs in place. Women who have had multiple vaginally deliveries, are obese, or have chronic cough or constipation are more likely to have pelvic organ prolapse. If you look at the opening of the vagina, you may see what looks like a bubble of pink gum. It is often thought that this is the bladder falling out but it is actually the vaginal tissue being pushed downwards.
Many women rush to the surgeon when they see this “pink balloon” but this should not be the first step. A pelvic physical therapist can help you strengthen the muscles that support your organs to reduce POP. There are additional interventions such as pessaries (an internal support device) or external support garments that can also play a role in reducing symptoms.
If you feel like you may be experiencing POP, contact your provider to get a referral to physical therapy to begin treatment. POP is not “just a normal part of aging.” Take charge of your health and address your POP today.
  Body Logic Physical Therapy 155 Spring Hill Dr. Suite 205 Grass Valley, CA 95945 530-272-7306

  A warm welcome to Sierra Childbirth Institute! "Janine Maitri, Founding Director of Sierra Childbirth Institute, is a DONA Certified Birth & Postpartum Doula, DONA Doula Trainer, Counselor, Life & Health Coach, Educator and Lecturer. She is founder of the Bay Area's Peninsula Birth Connection and past Director of The Birth Place Childbirth Center. Janine has been in the childbirth field since 1980 and has been training doulas since 1987. Her many years of experience as a Doula and teacher prepares students thoroughly for a career in the childbirth field."

Janine and Sierra Childbirth Institute have recently returned to Nevada City and we are thrilled to announce that Sierra Childbirth Institute will share our Nest spaces. Welcome Home!
Learn more about Janine at sierrachildbirth.com

ANNOUNCING OUR NEW PRENATAL SUPPORT GROUP If you're a Momma-to-be in Nevada County, The Nest Prenatal Support group is the place for you! Come join us as you journey through your pregnancy experience. These groups offer an opportunity to meet other expecting mommas, gather information, form friendships and build a network of resources and support that will positively impact you, your child and family!   New on-going group forming Thursday, June 26th from 5:30 to 7:00 pm and will meet every Thursday evening. After your baby is born, you can join any of the postnatal groups, Milk and Honey, La Leche League and our Breastfeeding Circle.   Facilitated by Janine Maitri, Birth & Postpartum Doula, Doula Trainer, Prenatal & Postpartum Counselor and Life Coach. Janine has been facilitating support groups for expecting and new Momma’s for over 25 years.   There is no cost, but advanced registration is required. Please call 530.NEST.411

Childbirth Classes at the Nest Take a peek at our new prenatal program: Learning about your body, your baby and birth is one of the first and most important steps of becoming a parent. Pregnancy is an exciting time and with it comes a desire to gather information, ask questions and hand around other pregnant women. The NEST has a comprehensive prenatal program to serve the needs of any pregnant woman!
 
“Embracing Birth” is a four week childbirth class designed by experienced birth doula, Chelsea Bryan. The goal of the class is to gain understanding, wisdom and trust in the birth process in a friendly, fun and intimate group. Every week, we watch films, discuss, practice movements, massage, positions and breathing, have a guest professional and have plenty of time to for questions to make sure you are getting the information you need to feel confident and prepared for birth.
 
“Ready, Steady, Birth!” is a big class in a shorter amount of time on Saturday mornings. Distilling the essentials from “Embracing Birth”, RSB is a perfect refresher class or for busy, working folks.
 
“The childbirth class at The Nest with Chelsea was the best thing my husband and I could have done in preparation for the birth of our son. It gave us time to be together to focus on the upcoming birth, tools to connect with each other and great information that was easily digestible and usable,” says new mama, Emily. “Chelsea went above and beyond to make sure everyone felt supported and was more than willing to give any additional tools that might help couples on their journey to parenthood.”
 
Both classes are limited to 8 couples so you can get the personal attention you deserve. Due to popular demand, Chelsea often hosts additional “movie night” and a class reunion.
 
Our prenatal program offers a host of classes for pregnant moms! Come check out the Early Pregnancy Class,  Newborn Care and Basic Breastfeeding,  Prenatal Fit, Prenatal Yoga, Yoga Relaxation, Belly Dance, Movie Nights, Birth Stories and Ongoing Support Groups. Springtime Feature: Yoga for Birth Partners We are featuring a new yoga workshop this spring, Yoga for Birth Partners. This class will prepare the pregnant woman and her birthing partner with effective tools to handle the intensity of labor and to transform your birth into an empowering and enjoyable experience. Explore ways to make your birth experience easier. You will learn:
-Poses and positions to use during active labor

-Use of movement and gravity assisted positions

-Massage and pressure points to support mother and relieve pain and discomfort

-Breathing, visualization and relaxation techniques to calm the mind and help cope with pain and stress

-Best ways a birth partner can confidently assist and support the laboring mother

In addition to preparing for a powerful birth, this class is also a great opportunity to connect more deeply with your self, your baby and your partner.

Warm Winter Wishes! We hope you're staying warm and healthy. Check out a new super muffin recipe..
Late Winter Wishes We hope you and your family have enjoyed a healthy winter season. We've certainly enjoyed watching your little ones grow as well as many mamas and papas come into their new roles. It's truly an honor to be your trusted nest from pregnancy and beyond.

The coming months are full of classes and workshops, you'll find active links below. Make sure to save a seat if you plan to join us! You'll also find that we have grown our prenatal program to include more instructors and more scheduling options. A warm thank you to all of our recent prenatal graduates! We appreciate your trust in our classes and we can't wait to meet your newest additions

Dylan's Super Muffins Julie DeHollander, RD These gluten-free, dairy-free muffins are loaded with antioxidants, healthy fats, fiber and have no added sugar. They are a fun way to add in some fruits, vegetables and wholesome goodness. Even the pickiest of eaters could agree.
 
Ingredients:
3 ripe bananas
¼ c coconut oil
1 tsp vanilla (optional)
1 cup chopped zucchini
1 cup chopped carrots
3 eggs
stevia (optional- I sometimes use a couple droppers of English Toffee flavored stevia or plain liquid stevia)
1 cup gluten free oat bran
1 cup ground flax seeds
¼ cup coconut flour
½ cup cashew flour
1 cup walnuts, chopped
½ cup coconut flakes, chopped
1 tsp baking soda
1 dash salt
½  cup chia seed
½ cup unsweetened applesauce
 
Directions:

1. Preheat oven to 350° F.  Melt coconut oil and pour into large bowl.
2. Add bananas and mash. 
3. Chop zucchini and carrot in food processor or grate and add to bowl.
4. Add eggs, stevia (optional), beaten egg and vanilla
5. In separate bowl add all dry ingredients and mix well.
6. Add try ingredients to wet ingredients slowly while mixing well. Add applesauce and mix well. Add a little more applesauce if too dry.
7. Grease muffin tins with coconut oil or spray. Makes 18 large muffins or 72 mini muffins.
8. Bake muffins for approx. 25-35 mins. Let cool and serve. Will store well in fridge or freezer. 

 
Nutrition Facts:
Mini muffin: 56 calories, 1.7 g pro, 3.9 g fat, 1.7 g fiber, 4.4 g carbs, 0.9 g sugar
Large muffin: 224 calories, 6.8 g pro, 15.9 g fat, 6.8 g fiber, 17.6 g carbs, 3.6 g sugar

Original recipe by Julie DeHollander, RD. www.sierrawellnessnutrition.com

Abhyanga: An Ancient Healing Massage Technique, Good for the Whole Family! Jessica Hartley Litton, CAS, PKS

Abhyanga is the Ayurvedic form of massage using warm (often medicated) oils.  Abhyanga produces softness, strength and color to the body, decreases the effects of aging, nourishes & increases longevity in the body, benefits sleep patterns, strengthens the body's stress tolerance, imparts a firmness to the limbs & tone and vigor to the tissues, stimulates the internal organs of the body, as well as circulation and lymphatic movement.  It is recommended to do a self-abhyanga routine daily, before showering, to protect, nourish, and refresh the skin.  It’s a fantastic thing for babies and children, especially with a slower more relaxed speed, before bed to promote deeper sleep.  Abhyanga is recommended daily for 40 days after having a baby, to promote healing and regeneration postpartum.

 Receiving an Abhyanga massage is extremely beneficial this time of year, for loosening the stagnations of winter, helping the body regulate metablism and lymphatic flow, to lightly cleanse and stimulate the body from impurities and the heavy dullness of winter activity and diet.  If you become an annual Nest member, at $35/yr, you may receive a 90 minute Abhyanga massage at the special rate of only $75, a discount of $37.50…saving you more than you spend for the annual fee. Sign up as a Nest member today and then email to set up an appt! jess@transformationayurveda.com Jessica Hartley Litton, CAS, PKS Transformation Ayurveda Reach Out and Touch By: AnYes Cartry, CCHC, HBP “The more you connect with others -- on even the smallest physical level -- the happier you'll be” says neurologist Shekar Raman, MD, quoted last year in an article from the Huffington Post, Oprah Winfrey’s magazine.  In the same article, psychologist Matthew Hertenstein, PhD, director of the Touch and Emotion Lab at DePauw University says "Compared with other cultures, we live in a touch-phobic society that's made affection with anyone but loved ones taboo.” Indeed, I have myself often witnessed in the south of France, Spain and Italy, non homosexual men hugging in the streets, walking with hands on another’s shoulders as a sign of camaraderie and friendship. According to Hertenstein, touch deprivation is a real thing and I agree.
 
Touching releases oxytocin in the brain, one of the hormone of well-being that invites good sleep. Why are insomnia and depression so prevalent in United States? And the rates are rising. Reconnect, dance, smile, hugs your little ones, your friends, find a way to appropriately and safely touch somebody you’ve never met with warmth and empathy. Both of you will gain. There is in you the discrimination to hold off when the other person isn’t able or open to receive your touch. We hold this knowing in our energy field. Remember your humanness, your warmth, you capacity to connect. Reclaim it for your well-being, the one of your family, your community, your nation, our world. A Comprehensive Prenatal Program A warm welcome to our new prenatal classes! Planning begins early with a Free Early Pregnancy class taught by Cindy Foxfoot and Kathy Boyer. Prepare for childbirth with one of Chelsea Bryan's comprehensive classes Embracing Birth OR Ready, Steady Birth. Two scheduling options for every parent's schedule. Also join any one of our fitness instructors to ensure a holistic approach to preparing yourself for birth and parenting.
 
La Leche League Returns to Nevada County  The Nest is honored and thrilled to announce the revival of our local chapter of La Leche League. The misson of LLLI is "to help mothers worldwide to breastfeed through mother-to-mother support, encouragement, information, and education, and to promote a better understanding of breastfeeding as an important element in the healthy development of the baby and mother." A fitting compliment to our existing breastfeeding program which includes prenatal classes, weekly support groups and on the spot and in-home lactation consults. La Leche League meetings add a new dimension of ongoing mom-to-mom support.

We have two local moms to thank for their determination and contribution, Jessica Miessler and Tiffany Netherby. They have spent quite some time gaining their La Leche League leader status and are excited to begin monthly meetings on the second Tuesday of each month at 10:00. All moms of nurslings as well as pregnant mamas are invited to join beginning March 11th in our Nest classroom. We look forward to seeing you there!

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Happy Harvest! Enjoy a new fall inspired recipe, beat the blues and remember those Kegels!
Warm Harvest Wishes The fall season brings abundance, richness, and gratitude. We hope your hearts are as full as ours this holiday season. Supporting local families is our passion and the first few months of business have been rewarding beyond our dreams. A warm thank you to all of our networked professionals offering enriching classes and support. And to all of the families filling our classroom each week, thank you for making our dream become reality. The Nest is only made possible by your patronage and your participation in continuing to create our community vision.

We invite you to enjoy the first edition of our seasonal, quarterly newsletter where featured practitioners will share their advice, wisdom, recipes and more.

Wishing you and yours a safe and loving holiday season!


Pumpkin Soup! A Fall favorite, that's delicious and nutritious. Great for calming, grounding and warming in this dry, cold time of year.  For more information on seasonal eating, eating for balance, or other ways to balance your family this Fall and Winter, contact Jessica Hartley Litton, CAS, at jess@transformationayurveda.com or #530-559-4823. www.transformationayurveda.com

Recipe (modified)...and the pumpkin I used...from River Hill Farm, wonderful local Organic Farm out of Nevada City.
Pumpkin Soup 
2 pounds sugar pumpkin (2 sm or 1 lg)
1 tbs olive oil (I used Ghee!)
1 onion or lg leek (1-2 cups cut into 1-inch pieces)
2 tbs chopped fresh thyme &/or 1 tsp dried
1 tbs chopped fresh sage
(opt. 1/2 tsp Nutmeg)
salt and pepper to taste
7 cups stock
Cut the pumpkin in half and remove seeds and stringy sections and discard (or save seeds to roast or plant next summer). Cut the pumpkin into 2-to-3 inch chunks; carefully cut rind off or peel before cutting. You should have about 8 cups. In a large soup pot, heat the oil over medium-low heat. Add leeks/onions and sauté, stirring frequently for about 4 minutes. Add pumpkin chunks, thyme, sage, salt and pepper. Cover and cook for about 5 minutes. Remove the cover and add stock, bring to a boil over high heat. Reduce to low, cover and simmer for about 25 minutes or until pumpkin is tender. Remove from heat and let cool a moment. Puree: either in batches in blender or food processor. *Or with one of my favorite devices, a hand blender, right in the pot you cooked it in. Serves 6-8. >>>>

The Truth about Kegels: An Interview with a Women’s Health Physical Therapist I have incontinence and my gynecologist has referred me to a women’s health physical therapist for strengthening. I’ve tried ‘Kegels’ and they just don’t work. What is all the hype about Kegels?
For decades, women with urinary incontinence have been instructed to do Kegels, or pelvic floor muscle contractions. The pelvic floor muscles play a key role in bladder control and support of the internal organs. Research shows that Kegels, if performed correctly, can improve the strength of the pelvic floor muscles and decrease incontinence1,2. The important thing to remember is that strengthening the pelvic floor muscles takes time. It takes about six weeks of diligent exercise to strengthen ANY muscle in the body, including the pelvic floor muscles.

I don’t know why I need to go to a women’s health physical therapist to learn how to do Kegels because I think I am already doing them correctly. Why should I go?
Forty percent of women who have been orally instructed to do Kegels do them incorrectly3. Women who are performing pelvic floor muscle contractions incorrectly may be doing the opposite motion; pushing down against the pelvic floor. Pushing, also known as the valsalva maneuver, can worsen incontinence or cause other problems. Pelvic floor muscle contractions are a ‘drawing in’ of the muscles between the sit-bones. A trained women’s health physical therapist can help you identify your pelvic floor muscles and make sure you are performing contractions correctly.

What can I expect from my visits with a women’s health physical therapist?
Your therapist will perform a thorough external and internal examination to gather information about the strength and coordination of your pelvic floor muscles. The gentle examination should not be painful. Your therapist will then create a personalized home exercise program to address your particular impairments. Manual therapy and/or biofeedback (a machine used to visualize pelvic floor contractions) may also be utilized. Your therapist will want to see you once or twice per week to check your progress and progress your home exercises.

What other conditions do women’s health physical therapists treat?
Women’s health physical therapists treat many conditions including pelvic pain, constipation, low back pain, prolapse (or laxity of the pelvic floor), pain with intercourse, and much more. Talk to your gynecologist to see if you will benefit from physical therapy.
Chelsea Lynch, PT, DPT
Doctor of Physical Therapy and Pelvic Rehabilitation Specialist
1Bo K. Pelvic floor muscle training. In: Evidence-based Physical Therapy for the Pelvic Floor. Bo K, Berhgmans B, Morkved S, Kampen MV (eds.). Philadelphia: Elsevier, 2007.
2Dumoulin C, Hay-Smith J, Pelvic floor muscle training versus no treatment for urinary incontinence in women: a Cochrane systematic review. Eur J Phys Rehabil Med. 2008; 44: 47-63.
3Bump R, Hurt WG, Fantl JF. Assessment of Kegel exercise performance after brief verbal instruction. Am J Obstet Gynecol. 1991; 165: 322-329. Case Series 4.

Beating the baby blues, naturally! Ameya Duprey CMT, CPKT, AyurDoula  Postpartum depression is a real concern for newly delivered mothers in the United States. Studies show that 50-80% of postpartum women suffer from the baby blues and 10-20% are clinically depressed. So why the sad face?
Childbirth puts an immense strain on the body of the newly delivered mother. Too often, she does not receive the proper support that is needed in this very sacred and fragile window of time. Postpartum depression can be easily avoided by following these 5 simple secrets.
1.    Mother the Mother!  New moms need a lot of support during the 42-day recovery period. They need someone to care for them, so they can care for their baby.
2.    Deep Rest- As much as possible. Limit visitors; encourage naps, massage, baths, and meditation.
3.    Daily oil massage- the postpartum mother’s tissues become very depleted and dry. Gentle massage with warm sesame oil is very soothing, relaxing and essential for proper rejuvenation of the new mother.
4.    Warmth- Cold should be avoided in every form. Warm water to drink, baths, environment, and a hot water bottle on her belly and back while resting.
5.    Nourishing, digestible foods- Frozen, cold, raw and leftover foods should be avoided. Favor fresh, oily, moist, soupy, highly nourishing foods with generous amounts of ghee and/or sesame oil.
The postpartum period is truly a crossroads in the life and health of the new mother. Following these 5 simple secrets will ensure the health and well being of the new mother and consequently, the entire family.
 
For more information please visit www.samadhiayurvedamassage.com or call Ameya (530) 388-8296

Placentophagy:  Beat the Baby Blues By: Jessica Miessler Wild Hearts Birth The human placenta is an organ that connects the developing baby to its mother’s uterine wall.  Throughout the entire gestational period the placenta will support the baby with all of it’s nutrient intake, oxygen and elimination of waste and carbon dioxide.  After the baby is born the placenta can then be used to provide nourishment to the mother. 

Approximately 80% of women experience some sort of postpartum mood imbalance which is sometimes called “baby blues,” or a more severe diagnosis of Postpartum Depression.  It is believed that a mother can consume her placenta to help her recover after childbirth, also known as placentophagy.  Some known benefits include the rebalance of hormones, release of oxytocin (the love hormone), uterine involution, and a boost in energy.  Placentophagy has also been shown to replenish iron levels lost from the body after birth, increase breastmilk supply, lessen postnatal bleeding and reduce stress.  Encapsulated pills and tinctures, if stored properly, can be kept indefinitely and taken later in life to help balance mood swings during menopause.