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 email@example.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.
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.