I had a big response/request to share this recipe when I posted about making it on instagram. I know some people like to bookmark/save blog links vs insta stories so I’m sharing it here.
This recipe came into my awareness through a magazine (Costco–via Kim Holderness’ new cookbook “Everybody Fights”) …and was pinned on my pantry door in preparation for my postpartum season with Nellie… “Chicken anxiety tortilla soup” was the original title-and I loved what was in it–knowing I might doctor it up a bit. The secret/surprise ingredient from the original recipe is a can of coconut milk…gives it just a creamier edge & blends perfectly with the hotter flavors of the soup–I think it’s the right balancing act, and packs a nutritional punch too, perfect. The spices in it are what gives the recipe its name—cumin and tumeric are known for their calming effect even while warming the blood—this is a perfect soup to make for a momma in her postpartum phase–the collagen & nutrients of the bone broth, the soft veggies of all kinds & the easy to digest & warming palette (spices) make this perfect for her. If you’re trying to sneak more veggies into your kids–or husband–they will never guess that this is loaded with goodness
So if you’re like me…and value the benefits of a home-made bone broth—then grab your organic rotisserie chicken, strip the meat off, and make your bone broth the day before (or in the afternoon if you’re planning this soup for dinner). It calls for 2-3 cups of broth, which is about half what you’ll get from simmering your chicken bones on low for 3-4 hours (and hence, why I offer a generous doubling of this recipe–it keeps well & just seems to get better the second time you warm it up!)
This recipe got some of it’s additions from my kitchen (the peppers) because we were using them for part of my brand update photo shoot (can’t wait to share more soon!)…and of course they weren’t going to waste. I adore the bright color & bright taste they add to this, after some mellowing by sauteeing, of course.
Fall Calming Chicken Tortilla Soup
*4-6 cups of bone broth, homemade or from a container *depends on how *soupy* you like it, and how much of each of the below you add…
*1-2lbs cooked chicken, cut/shredded finely
*1 can (13.5 oz) coconut milk
*2 zucchini
*2 cups carrots, chopped (I used baby carrots to save some steps)
*1 can 28 oz organic diced tomatoes, drained
*4-5 mini peppers–orange, red, yellow, well chopped
*2 medium onions, chopped
*4 garlic cloves, minced
*2 tsp ground cumin
*2 tsp ground tumeric
*2 tsp smoked paprika
*Salt & pepper to taste
*Olive oil for sauteeing veggies
Get the broth warming, and throw in the chicken & coconut milk. Saute the veggies in batches–I did onions & garlic with zuchinni, carrots seperate, and then peppers, since cook times vary to get them soft. Add to soup. Throw in your spices & simmer for 30 min while you take a brisk fall evening stroll or toss the football in the yard with your kids.
Serve with sour cream, avocado slices and/or shredded cheese, and tortilla chips—either on the side or crushed up in the soup, depending on your preference.
Cheers! Enjoy this warm hug of fall comfort in a bowl, from my kitchen to yours.
An energized, balanced and happy mom is the most important thing for a baby’s well-being in the early stages. Postpartum is meant to be a time where mom and baby thrive. At no other time (besides pregnancy) does a mother’s care for herself translate so directly into the care she provides for her baby. A mother’s body is doing so much in postpartum to provide for her baby’s health and growth.
It’s a beautiful thing to be able to provide the BEST of nutrition and holistic tools to help postpartum mothers feel their best.
As someone who’s had 5 babies, I can tell you that I’ve had a variety of experiences. All these tools mentioned below are ones I discovered after my first postpartum recovery, which was…rough, to say the least.
At the time, I couldn’t imagine how a mom could enjoy the postpartum time, but with these tools that I have now, I can honestly say that I look forward to and absolutely LOVE the early days. Ideally, there is gentle healing/recovery, adjusting to your baby’s needs, carving out quiet and rest and a safe space for the new addition to flourish and thrive.
Because it’s so foreign to our modern sensibilities to value rest, quiet, stillness, and deep nourishment, it takes intention and planning to make this kind of postpartum lifestyle your reality.
Everything in this list I personally use (some are from my favorite brand partner) and I can vouch for the difference they make–I feel it’s my responsibility to share what’s worked for me & so many of the mommas I support/coach in PP…it is possible & you deserve to thrive at every moment of this fragile & beautiful season with baby!!
Early Postpartum Recovery Tools:
*The Every Mother Early Reclaim program is my absolute favorite. It’s changed my body forever and allows me to recover faster and stronger after each baby I’ve had and return to working out more balanced and whole than before. You can start as early as 1 week postpartum, and it’s 100% safe and doctor approved.
*Postpartum stretching and body image program. This is something I put together in my 4th postpartum, when it was essential to me to regain balance and a sense of well-being and strength before doing more intense workouts. It connected me to my PP body in new levels of appreciation and love, and I’ll share that with you in a 7 video series that you can easily fit into PP days. These are short videos and stretching guides to help you in the healing process, and to feel amazing.
*Vivix is my hands-down favorite for promoting/supporting the healing process in your body.
*Bone broths, and products high in collagen are key for postpartum nutrition
*New Collagen product that I throw into my shakes (after first 40 days) or into soups/yogurt/etc before that. Incredibly important for healing/reshaping your skin
*Alfalfa (also helpful for breastfeeding)…this is one of nature’s supergreens, and you can get it in tablet form…helps with letting go of that oh-so-burdensome water weight & bloating after pregnancy, and also helps with energy levels.
*These are key during first 40 days when your body is doing the bulk of the initial healing work after birth*
*Postnatal depletion is so common and so unfortunate. You’re giving the very best of yourself to baby during pregnancy & if you choose to breastfeed, it just keeps going. You need to replenish after birth with the very best, and that’s been my experience in postpartum. After my first, I found myself dragging, exhausted, it wasn’t just the sleep-less nights. My body really was running on empty. My prenatal (at the time ) wasn’t doing anything for me, it was just expensive pee.
Fast forward to now…I have crazy amounts of energy, and don’t experience that deep fatigue so often associated with postpartum early weeks…I’m careful to rest, and balance with all of the recs here, but in particular, your baseline nutrition is KEY for how you’ll both nourish baby (my infants are off the charts for weight in early weeks ;), my favorite marker)…and yourself!
Nourishment also looks like…
*Doing things that bring you joy each day
*Taking tasks/housework/childcare off your plate & mental load–letting yourself be pampered & cared for the way you’re caring for baby
*Making choices about what you want each day to look like; clear boundaries, rituals that support you & baby, and trusting your intuition.
Here’s my 2 favorite recs. I actually mix & match, doing the meology packs and vitalizer strips alternating since I love both programs immensely & can’t choose one over the other….my meology pack has alot of omegas for example for brain health/mood balancing, and the vitalizer has those oh-so-beautiful combinations of nutrients designed to help mommas thrive and feel better than ever!!
Vitalizer Women: A best-in-class complete pre/postnatal plan with a daily strip you can throw in a diaper bag or take anywhere–it’s simple, comprehensive (80 bio-optimized nutrients from Bs, D’s and vitalea w iron, to a powerful probiotic). You’ll never go back once you start.
Me-ology: (It’s a totally personalized nutrition program where you put in your 3 main health goals and it creates a special nutrition pack just for your needs). I love this one, and it can vary alot in cost based on the goals you have and the supplements included. Play around with it, try it for 30 days, and the nice thing is that you can also adjust the pack as your health goals change, which is common in the 9 months following baby.
If you’re not sure which one to focus on, or have questions when looking at the details, email me hello@maddypidel.com….the meology will also prompt me when you’ve taken the quiz so we can discuss your results 🙂
Digestion
Any mother can tell you–digestion is one of those tricky things after birth and can be the difference between a pleasant & unpleasant first few weeks, as the body re-adjusts, organs move back into proper place, swelling & inflammation go down, and the body’s metabolism & digestion is natural sluggish right after birth when establishing the breastfeeding/milk production routine…
*Optiflora DI–a best-in-class probiotic with 4 strains that are highly studied & proven to work well together for not only gut health (which ties in with mood) but also for immunity boosting–something every new momma needs 😉
*Ez-Gest–digestive enzymes are key for maintaining a proper digestive pace, and especially in PP, these can play a key role when digestion can sometimes be sluggish. Helps break down food that can also keep baby from having tummy upsets (as does optiflora).
Garlic Complex–can be a useful aid; nature’s anti-biotic and helps kill off bad bacteria in the gut (while kombucha can help replace with new positive organisms). I take it on occasion.
Breastfeeding Support
A beautiful gift to baby & incredible for bonding/establishing strong mother-baby connections–but obviously something that isn’t the right choice for everyone, so no judgement. For me…it’s been a cornerstone of establishing my own postpartum rhythms & mood balancing, and is one of the reasons that I’ve defaulted to co-sleeping primarily during the first 3 months when milk production is getting established. Whatever you choose, we all know the whole gamut of leaking/cracked nipples/clogged ducts (ugh), and even breast infections. Here’s what I keep on hand to make breastfeeding as smooth as possible—along with a good quality pump which can help in times of engorgement/clogging when baby isn’t up to the challenge.
*Hydrate/Performance Electrolytes. Staying hydrated while breastfeeding, especially in warmer months, can be challenging. The all night feeding sessions take their toll, and we need electrolytes to replenish, not just water. This is my favorite formula, and I love the lemon lime, mixed with the energizing tea & chia seeds–the ultimate PP midday pick-me-up.
*Alfalfa–helps as a galactagogue (milk increase) but also in my experience, this blend with peppermint helps balance if there’s an oversupply issue…also amazing for baby (obviously, as a super green).
*Lecithin is key for thinning milk/unclogging ducts. This particular one works like a charm for me…take 1-3 when I feel a clogged duct issue & it resolves itself quickly with baby/pumps’ help. No time for that nonsense 😉
*Stress relief complex. Because stress can be tied to milk production, or lack thereof, always good to keep this handy. I rely on it in the early weeks to keep off my “edge” & to help both baby & I relax & enjoy the moments we have.
Sleep!
A good night’s sleep is literally magic for a new mom. And the beauty of these supplements is that they pass through (in small quantities) to baby so you can ensure you’re both getting optimal support for your rest.
PM Recovery–this, along with the epsom salt baths, will be a key piece of your early recovery & reducing soreness in the days/weeks following birth. It serves as a muscle relaxer & sleep inducer (with tart cherry) & I love how effective it is. Don’t do postpartum without it. Designed for athletes, and yes, momma, you’re a super star athlete in PP.
Sleep gummies. These have become a favorite in our household since I began using them right before Nellie–it’s always good to have toddlers & other siblings sleeping well at night too. I LOVE how fast these kick in, and how well they knock you out–without a drowsy side effect if you do end up getting some interruptions to a stretch of sleep.
Gentle Sleep complex. Another formula of various herbs to promote restful sleep. I don’t use it as often as the other 2, but it’s equally effective & can be combined with the others—1 tablet of each 😉
Enjoy those precious hours of sleep…and…for the first 3 months, whenever possible…nap!
Hormone Balancing & moods
A very real part of postpartum life. This can really add a challenging dimension to caring for self, for baby, and for basic life stuff when moods are everywhere…even the basic things can feel overwhelming and then the guilt can set in that we aren’t enjoying this time the way we want to be. Here’s a secret….rest, rest, care for momma’s nutrition & mental well-being & the rest will work itself out. These tools can help ALOT & I start taking them in larger amounts (the GLA) in late pregnancy to help begin the process.
*GLA complex (A miracle worker for postpartum moods). It’s so simple & yet so real…these crucial healthy fats help us as we transition from birth through the first 40 days, and beyond.
*Cal-Mag. Not only does it serve the purpose of providing magnesium but it also gives us that crucial calcium boost (esp if you live dairy free like me).
*Magnesium supplements (there are a bunch on the market…I’ve been happy with these calm gummies, & sometimes give them to my kids too)
*Mood lift complex (St.Johns Wort & natural herbs) can be beneficial if you’re more prone to postpartum depression (I’m more prone to PPA, hence mag & stress relief). If you don’t know, have both on hand, and experiment to see if you can get yourself balanced.
*Epsom salt baths (also serve for purposes of relaxing/better sleep)…when we have a depletion of magnesium, we can experience more mood swings, and more swings towards postpartum anxiety. Take it from me, it’s not a great way to experience life with baby…Here’s the PP bath salts I use for healing & mood & sleep.
*Please don’t construe this as medical advice or taking the place of speaking with a counselor or psychologist if you’re having extreme mood swings or having trouble getting emotional balance in PP. You have every right to seek professional help if things feel too far “off” your normal.
Healthy weight in PP
I don’t like the idea of diets in PP–it’s truly a 4 letter word. We’re focused on deep nourishment & nutrition to balance the body, and supporting digestion….naturally, weight loss will follow. Dieting can also mess with moods/balance (deprivation will trigger anxiety in many mommas with good reason…you and baby need all the healthy nutrition you can summon…) But that also doesn’t mean you can’t care for yourself & lose the “baby weight” in simple, safe & effective ways…
Here’s a few things that can aid in feeling great, providing the best healthy snacks & meals in a pinch when mom has only one hand (but can start a blender)…I have many more tips & suggestions from my many years of baby recoveries & getting back to an ideal weight/fitness level…that I’ll share in my upcoming mini course.
*Life Shake plant protein: a simple & delicious meal replacement. I don’t suggest doing them as meal replacements until after 2.5 months, or when baby is established in feeding routines & their own weight gain…you don’t want to jeopardize baby’s caloric intake 😉 It’s So nice & easy to whip up a shake at lunch time, and depending on what you add in, it can be a nice caloric punch & also a treat, that tastes amazing.
*Metabolic boost: recommended for use after 3 months PP, for similiar reasons as above….establishing milk supply, etc, firmly first.
If weight loss is a priority for momma I do have some healthy programs & tools that I can offer you after a quick consult. I have modifications for a 7 day healthy cleanse that is totally safe for mom & baby, and works great (after first 3 months)…as well as other elements of the 180 program that may be tailored to your specific needs. Email me hello@maddypidel.com, and we’ll chat about how to get you to your ideal weight, without dieting or deprivation or reducing baby’s nutrition/milk supply…
My hope for you, momma, is that postpartum is a time of deep rest, deep grounding in the blessings of this season, of this incredible baby that you’ve been gifted with caring for, and that the bonding time is front & center, along with your own care & well-being. You will need to gather a support team to help you along this journey, and you’ll welcome all forms of next-level care that appear. This list of my favorite things is meant to transform your experience of postpartum, and to share all that I’ve learned and benefitted from in my experiences…(things I wish someone had told me or given me when prepping for my first;))…we all have our own unique experiences, but there are many shared elements of postpartum that mommas can connect about, and support each other with. You’re not alone in what you’re going through.
So here we are, sharing the mom tribe wisdom, and of course, if you have questions or want additional support in your postpartum journey, I highly encourage you to check out the mini-course I’ve been working on for you…it does touch on many of these areas & goes much deeper into other areas such as fitness, postpartum productivity & life design,
All my love,
Maddy
Reach me at hello@maddypidel.com with comments, questions, or just to say hello 🙂
I realize this post may be unintentionally controversial, and I’m not here to have a discussion about modesty & whether bikinis should be worn.
The fact of the matter is, occasionally, I wear them. Sometimes I don’t when I know I’ll be super active or prefer to have more coverage.
Many moms just tell themselves that after they have kids, that’s it…they will never be the “same”.
Well, that’s true. You’re forever changed…for the better. Your heart changes in all the best ways, and while yes, pregnancy & birth can leave their marks on our bodies, I believe that these are things that we should acknowledge, share, and celebrate.
I could easily run down the list…the belly button will never be quite the same as it was before being stretched & expanded to a breaking point 4 times…stretch marks are a reality for many, varicose veins for some, and the list of undesirable goes on…
But, at some point along the way, I realized that my kids deserve for me to:
a) Work hard to be at my best, for them. To not use anything as an excuse for taking care of myself, nutrition, exercise, rest, general self-care, and almost the most important, mental health habits that allow me to be a positive, present, (mostly) calm momma.
b) Be an example for them of joy, energy, health, loving the gifts of their life, including the body they have to care for. I witness this self-acceptance (especially important for my girls), and face my own demons, in working towards this everyday, gently & with intention.
Mommas, our bodies have done incredible things in creating, birthing, feeding and raising these humans. Let’s celebrate them, and build each other up as well (it makes me so sad to see moms sitting around telling each other about all their body & life complaints & then validating for each other that it’s ok to do nothing about it, and to stay frustrated & unhappy).
The 2 main tools I use in postpartum (well, starting in pregnancy) for my core strength, and fighting gravity and the “mummy tummy” is to rely on the Every Mother workout programs…for a strong core in pregnancy, which is key for birth and early recovery. They have an amazing early reclaim program that offers safe simple exercises (via an app) starting a week after birth–and then you can transition to their standard “reclaim” program at 6 weeks PP. The second tool I use (besides my full postpartum nutrition regimen, see here)…is the 7 day healthy cleanse, always after about 6 months PP. Here’s an example of how this helps me (in conjunction with the exercises) to fight bloating and unnecessary extra weight around the middle…resetting metabolism, digestion, and more in the months following baby.
This is safe to do in postpartum, with modifications.
These 2 tools, and the PP stretching series I created (below) have helped countless other mothers I know, and truly, it’s not just about looking good in a cute suit (though that’s important too). It’s about avoiding back pain, core weakness, tendencies to hernias, pelvic floor weakness, and so much more that comes with the territory (if we aren’t actively working on fitness & strength during childbearing seasons).
A mindset shift I like to make in pregnancy & postpartum is not bemoaning the inevitable changes to our bodies (which are many)…but in focusing in on what we CAN do…celebrating and being grateful for all that our bodies are doing to care for, support, grow, nurture these little perfect humans, as well as what we’re able to do for ourselves, our communities…it’s a simple but crucial shift. If you need to, start an affirmations list that includes the things that you’re grateful you can do–run after your kids in the yard,
I used to be a fitness junkie…I did HIIT almost every day after my 2nd chid…but with a less than strong core, it wasn’t entirely what my body needed. Mindul movement and gentle approaches to fitness and health in pregnancy & postpartum will serve us best in the long run. Of course, each person has a different starting point, and it’s good to celebrate the fact that our bodies are designed to recover well & be even stronger than before, with the right tools & support.
To all the mommas out there who are wondering whether they should show off the ways in which their children have changed them, my answer is YES. You are more beautiful than you may ever know. Look into their eyes and you’ll see the answer there…you’re their everything, and deserve to feel that way no matter what.
If you’re curious to try the Every Mother program, it’s literally never to late (or early) to heal or prevent diasistis recti & all the conditions that come with it.
If you want to check out the 7 day healthy cleanse, you can order your kit here, and email me hello@maddypidel.com to get your guide, meal plan, healthy modifications, and all the tools you need to get started.
You’re truly incredible momma, and you deserve to feel & look amazing!Vibrancy starts with the inside out, and that special glow & spark you bring to everything you do!
xx
maddy
PS, email me hello@maddypidel.com to learn about my new INSPIRED MOTHERHOOD coaching offerings, to help you live your motherhood, inspired.
I LOVE the tradition of showering new moms with meals, after a babe. It’s a simple, perfect way to support her and her family, in those moments when she needs extra rest and less to think about (food shopping!)…so, when I get the chance to do this for friends, it makes me so happy.
I decided on this seasonal meal because it emphasizes eggplant, which is known to be very good for toning/healing the cervix after birth. It’s hearty while being vegetarian, and is a favorite that can please the hub and kids too.
The side dish is a beet and goat cheese salad, filling and beets are an incredible detox food…giving a gentle cleanse to the organs—so perfect for a pp momma.
And for dessert–a seasonal crisp–light and refreshing…we chose blueberry, you can do peach or any flavor that suits you and the season, and who you’re making it for.
And…adding a loaf of fresh bread and a bottle of wine will make it a treat that truly honors the beautiful mother and her family in this special season.
There are a number of steps to this meal, but if you get into a flow and do all of it in overlapping stages, you can get it all done in the space of a…say…6 month old afternoon nap time 😉
Eggplant Parm
*1-2 medium to large eggplants, organic is best
*1 jar of local marinara sauce
*1 log (10-12oz) of fresh/local mozzarella cheese.
*2-3 eggs (blended in a bowl)
*3/4 c. whole wheat flour, for breading
*olive oil, for medium saucepan, and bottom of the 9×13 dish that you’ll be baking the eggplant parm in.
*Salt & pepper to taste
Blueberry Crisp
*1-2lbs of organic blueberries, seasonal.
*1/2 cup butter (softened)
*3/4 cup oats
*3/4 cup brown sugar–sprinkle 1/4 cup on the fruit and let it sit for 30+ min while you’re doing other things. The other 1/2 cup will be for the blueberry crumble.
Beet, goat cheese and lettuce salad
*1 small log organic goat cheese
*1 container of mixed greens, or 2 heads of lettuce
*3 med beets, roasted, peeled, cooled and chopped (see below).
Serve with balsamic vinegar and olive oil, lightly tossed right before serving.
Throw the beets in the oven at 400 to roast in tinfoil. It will take about 40 min to an hour, depending on how big they are. I had one monster one from the farm, and 2 smaller, so I took them out at different times (poke a knife in to be sure its buttery soft)…then peel the skin off once they cool, chop, and they are ready to go in the salad later on.
Next (while those cook) prep the eggplant parm.
Prep the 9×13 baking dish, and heat the olive oil until hot. Take the medium sliced eggplant and dunk to cover, first in the egg, then in the flour–to bread it. Throw 3-4 into the sizzling oil at a time, and cook until slightly brown on one side, then flip. Note, depending on how thick you cut, and their pan cook time, they may not be fully tender in the middle. That’s ok, because you bake them with the sauce and they full cook at that point.
Once you’ve arranged these eggplants in a single layer (usually 6 for me, when using the 9×13)…then we go to the sauce and cheese layers. Dump some sauce to cover, and throw a slice of mozzeralla on each eggplant slice–very satisfying to the organized mind 😉
Complete these steps until you have 2-3 layers, with the sauce and mozzarella on top. Then you can put it aside, to have the baking take place at the new momma’s home (so it’s hot and fresh) or, bake it at your place to simplify things for her. 350 oven for 20-30 min, until you see it bubbling well. (Note, can be baked in conjunction with the crisp…efficiency!)
Finish assembling crisp (fruit with sugar has been sitting), use a pastry cutter to cut in butter, oats, and brown sugar. This is gluten free, and OH SO good. Then crumble the oat mixture on the fruit, and let it sit…again, either bake at home and bring warm, or pop it into the oven at her place so that the smells of baking dinner and dessert are part of the experience.
As a health coach, food is definitely a love language for me, and I love supporting moms (and being supported!) during postpartum, a time of special attention, love and rest for mommas who are doing so much work in healing and feeding, loving on their babies.
I hope you enjoy this and let me know what you think–if you’re bringing it to a friend, be sure to make double so you feed your own family too 🙂 And if you’re a new mom, send this link to someone who will be happy to make it for you!
Currently postpartum? I made a special stretching series that helps us focus on loving & honoring the postpartum body, while building new layers of strength and body image.
I started a postpartum community on FB a few years back, it’s been a wonderful community, chatting all things thriving in postpartum (and that could be 3 weeks or 6 years after baby).
This time around…my 4th postpartum…my motto for building back to fitness habits and feeling great–has been…”less is more”. Now, let me start with saying that for me, postpartum fitness secret #1 is—stay fit in pregnancy…it’s just so much easier to jump back in and your body responds so well if it’s a habit that was built over that time…rather than taking a break for all of pregnancy (if possible!)…of course the other secret is, mindful movement—it’s more likely to be long walks and playing with my kids or stretching on my porch rather than rushing to hit the gym machines. Functional movement is so good for us, when healthy flexibility, energy and mood is the goal.
So what’s your INTENTION for postpartum fitness? Let’s start there. It can’t be just to fit into a certain pair of pants, that just won’t feed us in the way that another motivation will. Some of us have been there, done that, and it’s a vicious cycle, when the focus is meant to be on nourishment, feeling energized and alive, nourishing our babies, and just enjoying this special season, even as you work to get to a weight that’s the healthiest for you.
I have alot of thoughts on healthy weight loss in PP…if you’re struggling in this area and want to connect–message me.And check out my body image bonus videos in the series below!
We want to be approaching postpartum fitness from a perspective of self-acceptance and honoring our bodies for what they’ve accomplished in bringing these children into the world. They are beautiful beyond measure.
And with my experience…3 very different postpartums before this, but often a common denominator of, even with a good focus on nutrition and supporting myself, still pushing myself and my body before I was really ready…this time has been easy…restful, slow (for me), and while I have hit some fun targets–prepping for and running a 7 mile race at 3 months PP (yay!), I haven’t been pushing myself on a daily basis or doing intense workouts. Instead, if given the choice between a nap and a run, I’m likely to choose the nap. And some miraculous days, I get both 😉
Well, in response to what I hear alot from moms in postpartum when I work with them—it’s hard to come to terms with these bodies–we want to love them, but sometimes they are unrecognizable to us, and their changes are causing us to wonder if life will ever be the same as “before”. Here’s a hint–it won’t. BUT, you deserve to be stronger, fitter, more energized and feel better than ever. Seriously. That’s been my experience in PP and it can be yours. So much of it starts with nutrition, hormone balancing, rest, resetting the nervous system, establishing patterns and structures of self-care and mental breaks that allow us to do the mothering well, when it can feel all-consuming.
Of course, you know about some of my favorite postpartum nutrition tools…you can find more about those here.
I decided to focus on a baseline of stretching, this time around. I knew I wanted to do a strong core recovery, after dealing with and reversing DR after my 3rd pp (thanks Every Mother!). I’m a big yoga fanatic, but even the standard flows can be too taxing in early postpartum. So this series is meant to be the most gentle, mindful movement possible, targeting the low back, hip flexors, shoulders, and all the areas that get tight and get used so much in daily motherhood. Pelvic mobility and gentle core awakening are the key for a great recovery, so I wanted to start there.
I hope this benefits other mommas as a habit, as it has me, and I wanted to also explore the important topic of postpartum body image, and share some reflections, both from my own experiences, and from the amazing moms I work with and coach. This is a bonus section of the video series.
If you’re not a mom but you know someone who would benefit from this—please share!
*You can also get 15% off the Every Mother early reclaim program I mentioned above, through this link, and entering MPIDEL15 when registering.
Cheers, friends. Life is meant to be lived to the full, with intention, as the best versions of ourselves. Yes, even in motherhood 😉 Our babies deserve it too, and these are days and moments we want to look back on with the most joy.
I had the honor of speaking at this beautiful event earlier this month. It was a privilege and I was thrilled to speak about a topic that is so near to my heart, and which I’m currently living–namely, finding balance & thriving in postpartum, and bringing awareness to the many challenges faced during this beautiful, fragile and absolutely life-changing season. Of course we focus on the milestones of a babies first months, but we must similiarly acknowledge and celebrate/support a mother in all her milestones of postpartum, and what she’s experiencing. I have seen all too often that women “suffer through” these tiring months without support, balance, joy or healthy habits that make them at their best. And as a culture and society, sadly PPD and PPA instances are on the rise, as we pressure women to get “back” to their perfect body, their normal levels of activities, and to rush back into work away from baby. Basically–to ignore the special needs, pace and blessings of this phase of life. Let’s change all of this. We’re flipping the script on postpartum life, I know as a community and society, that it’s important and possible.
*So, if you were there, you’ll know that this is NOT the speech I actually gave word for word—I always find in the moment that speaking from my heart rather than reading is the way to go, but since I prepped these notes, I wanted to share, and get your reactions to them. I know it takes a village and we’re all finding ways to voice just what we, our friends, and the mothers around us, truly need in postpartum. All of our experiences and stories deeply matter. The world needs to hear and be shaped by them*
Blaise made his stage debut with me, it meant so much that I could have him there as part of my presentation–the very representation of what I’ve become so passionate about advocating for and modeling; mothers can be mothers AND make an intentional impact, it’s not an either/or. It’s time for society to recognize and embrace these new models for work & mothering.A captive audience…Beautiful and inspiring friends whose own paths and work (and friendship) brought us together; they are wonderful advocates for healthy motherhood, prevention, and a focus on the whole person. I’m always and continually inspired by courageous women–mothers and now grandmothers–who have forged the path of courage and authentic truth-telling. Their legacy is where we pick up, and their important work is echoed in all that we undertake. Barb is a true hero of mine in women making a huge impact through their work and business ownership, nutritional counseling–it was an honor to precede her on stage.Indeed we are.
Talk given at the Woman to Woman event, Saturday, May 18, 2019
Tomorrow Starts Today…with how we flip the script on thriving motherhood in postpartum
Good morning, my name is Madeleine Pidel, I’m a wife and mother of 4. I am also a health and business coach, and my postpartum experiences have completely transformed my outlook on life, my own career, and the trajectory of my life and our family. I want to share some reflections about why I believe that we can flip the script on mothers thriving in motherhood (which begins in the fragile days of postpartum), and thus create a better tomorrow, today.
I will start with my experiences in postpartum, and draw out some important conclusions based on stories that many of you here may be able to relate to, or know someone in your life who’s going through this.
With my first daughter, born 9 years ago this summer, I was working hard at a job I loved in NYC, when all of a sudden, it was time for her to be born, and maternity leave started…
…After a challenging (and beautiful) natural birth experience, I found myself completely overwhelmed, exhausted, life upside-down, no way of knowing how to care for this little human in my arms, or myself. I remember some days I didn’t get dressed, didn’t leave the couch, but I had a super supportive husband, and community of first time moms, so it wasn’t too lonely or tough (comparatively). But I definitely struggled with my identity, my feelings of self-worth (when I was focusing all my time on a baby, which didn’t feel “productive” to my career driven self). I had tinges of postpartum depression, and by 8 weeks, was actually relieved to have found an amazing nanny and to be going back to work part time–my brain needed it, and I needed a reason to get dressed and feel like a normal human. Of course, once I was balancing part-time (almost full-time) work and a child, I was getting frayed thinner than ever before. This is the reality for so many women. And rather than asking for more help, I just pushed harder and began to experience burnout when I was around 1 year postpartum. I had a health crisis, was very nutritionally depleted, no extra energy to workout or “care for myself” which I had decided was “selfish” at this point. It was my own crisis and wake up call I needed. I was fired from the job that was draining me, and I was given the gift of time to focus on being “just mom” while looking for another job.
At this point, my friend Melinda reached out to me and supported me, and shared this opportunity of business ownership that she was just discovering as a new mom like me. I was given a ray of hope to create a beautiful future for our family, and to dream again, all in an instant. What a gift to give a mother—to believe she can be truly present to her babies and kids as they grow, while being fully ambitious and pursuing beautiful things that matter to her too. It’s our lean-out, best of both worlds reality, that I feel so privileged to live, and to share.
This time, I had a strong sense that while my baby (turned toddler) could thrive without me around, I needed to be more a part of her life, and I was inspired to prepare to leave my desk job life. So in preparing to conceive and give birth to my 2nd child, I started my own business with this amazing tribe of women you see all around you, and I choose to work in finance in an environment with better work-life balance, and I knew I would be saying goodbye to office life after my 2nd was born, so my husband and I did everything we could to prepare financially for this transition. I had these incredible nutritional tools that are being shared (with my 2nd pregnancy) and felt amazing (no GD, worked out until 37 weeks), and my birth to a 9lb 11 oz baby girl was a beautiful experience, and my recovery was swift, I felt amazing just days after birth. I went on the road and traveled when she was 3 weeks old; to our global conference and our families. Balancing postpartum with a toddler was challenging but I wisely put myself into situations (the homes of my aunt, my mom, my mother in law) where I could rest and be cared for in those early weeks. But when I was preparing to go back to work at 8 weeks (to finish up a project then give my notice), the familiar deep dread set in. It’s just against everything in our hormonal and natural makeup to leave our babies so young and be sitting in an office, often doing work we could do remotely. Pumping and bottle prep takes women sometimes up to an hour each day/evening, and it’s just draining. My child didn’t take a bottle well at all, so I was going home on lunch breaks to feed her, then rushing back to work, pump, work some more, all knowing that things would shift soon enough. When she was 3.5 months old (and I’d been working for 6 weeks to complete an audit project)–I brought her in, in a carrier, and gave my notice to my boss, one of the moments I’ll always remember. I focused on my littles and worked on growing my at home business. The challenges of self-care, and balance remain, but with the empowering community of business owners, no one judges you for bringing babies to meetings, to conferences, and I felt so empowered and grateful. I had mom friends commenting to me–“you’re so lucky you get to have time with your babies and still use your brain”, and this beautiful reality drove me to share this gift with many other mommas. The work-life balance we desire, and which our babies need from us in their first years of life, is possible with some creativity and grit.
I LOVE seeing the women of my generation–from all walks of life and careers, rise up and take a stand for better balance in their work, in the baby’s first year and beyond. We’re continuing to show that we’re more valuable in our careers of choice BECAUSE of being mothers, not in spite of it. And with enough women doing just this important balance, the general culture can shift towards being more understanding of flexible working, a win-win situation.
I have now had 2 other postpartum experiences, as a business owner, and it’s incredible beautiful and freeing. I have had to learn to be better about asking for help, outsourcing everything except the most precious roles that only a mother can fill, and learning “radical self-care for radical service” which is my tagline for mommas. It’s not selfish to make sure our bodies, hearts and minds are working at their best to care for and raise these humans. It’s essential. And we need to rise up and create a stronger culture of care and support, enlisting folks who truly understand what is happening (and needed) in postpartum to provide that for mommas.
Of course, dropping off meals and baby clothes is a kind gesture, and appreciated, but even more appreciated or needed is taking the other kids away for an hour so mom can nap, or, when she’s ready, coming over to provide company to the new mother, or just hold the babe while she gets a moment to herself.
Additionally, all the nutritional and hormone balancing tools we offer are a crucial part of the puzzle for me. I use the foundational nutrition tools that the women in this room all use and rave about–I don’t know about you, but I want to age with grace, and alot of energy. I’m healthier now in my mid 30s, after 4 kids, than I was in my mid 20s, and I know it’s thanks to these daily vitalizer and daily shake. I literally can’t imagine going a day without them.
I’ve had 3 incredibly healthy pregnancies, with perfect health markers, high energy, the ability to workout, and this sets up for a smoother postpartum experience–less “baby weight” to lose, more energy, easier time transitioning into postpartum fitness habits, and of course it takes discipline and a strong WHY, but this is something all new moms crave and need more of, to be uplifted and reminded that they too, are allowed to thrive. Even the age old “sleepless exhausted” momma of a newborn doesn’t have to be that way. I had 1 baby (before Shaklee) who was the classic collicky, gassy, fussy, not a good sleeper, and I have since had 3 larger (healthy birth weight) Shaklee babies who sleep well for me from day 1, and not only that, we have tools like the cal mag and the pm recover to ensure mommas get the most out of their crucial rest.
With my 3rd postpartum, even though I was very healthy and had a good recovery, I began to experience some signs of adrenal fatigue and PPA, which is less diagnosed, understood or talked about. For me it looked like being super busy, keeping my super mom cape on too much, and getting frayed/fried around the edges. Getting exhausted easily, snappy at my kids (too easily anxious or angry) and I had to work to reset my nervous system, with tools like the stress relief complex, B’s, valuing sleep more, and I also discovered the incredible healing art of reflexology, and regular massage, etc, to support my body and give it extra doses of self-care, for all that I was expecting of it. This is when I embraced the concept of “radical self-care for radical service”–when we know WHY we want to be at our best, and who we’re doing it for (in addition to ourselves) it rises from the level of “extra” to essential.
This time around, in my 4th postpartum with Blaise, I wanted it to be as peaceful and restful as possible, and I called on my mom and family/sisters to come and stay with me for the first full month. I cooked very few meals, did almost no driving or caring for the kids, and this allowed me to have my best, fastest recovery, which amazed my midwives, considering it’s my 4th. I used Every Mother throughout the pregnancy and in the weeks following to prevent any additional separation and to continue healing my DR–which is a huge challenge for many moms, and I know SO many folks who’ve seen huge improvements in their back pain, posture, core strength and more.
I also did the extra resting/focus on support in those first weeks to balance my mood and ensure I didn’t develop early triggers for adrenal fatigue. It’s about giving mom permission (and value) to deeply REST, and in doing the very important work that she and baby are doing. We need communities and a society that support this understanding of postpartum, and as I look around this room, I can see that all of you are inspired by, and working towards, and can commit with me towards that.
I’ve become so much more aware of what my body needs in postpartum, with the phrases “intuitive eating” and “mindful movement” shaping much of my daily habits, and I’m so grateful for the incredible set of nutritional tools at our disposal. I’ve gone on to run a half marathon at 6 months postpartum with my 3rd, and things that would have been unthinkable to that original sleep and energy deprived me of 9 years ago. The GLA complex helps with balancing hormones and I take it whenever I’m feeling my mood is out of whack, along with lots of healthy (mindful movement, walking, stretching), socializing with those who lift me up, and epsom salts are hugely healing for postpartum nerves, afalfa for breastfeeding, vivix for reducing inflammation and of course, healthy digestion with optiflora DI. I eat a hormone balancing diet and have learned so much about the nutrition of postpartum not only through coaching other women through it from all walks of life, and living it myself deeply, but also through this wonderful resource called “the first 40 days” (A perfect book to give to someone you know who’s expecting a babe) (linked below). It’s about committing to a self care routine and knowing you’re doing it for you, and for baby. Doing things that bring us joy each day are crucial–it can be as simple as reading a book you enjoy while baby naps on you in the mornings with your favorite tea, laying out on a blanket in the sun in our yards while babe is napping, or grabbing a coffee at your favorite local spot, and sitting in a park (getting OUT with babe for our best mental health)…these things build up our level of joy and gratitude during this season which is also so ultimately demanding of us. The balancing act is challenging, but so beautiful when each mom finds her postpartum groove.
These babies are our future, and caring well for their mommas in those crucial, vulnerable, fragile first weeks & months (which are also the most beautiful), is our gift to the future of our world.
Action item: Can we all reach out to a new mom in our life today; let her know she’s valued, loved and supported? Share with her that postpartum can be a thriving, energized and truly happy and wonderful experience, and that want to be there for her, to support her in experiencing just that, with your presence, deep caring, and all the tools and ideas mentioned here.
I want to share a series of mini reflections on postpartum life–or, what’s really going on behind all those cute baby milestone photos we love to smile at. Sometimes it’s hard to peel back the layers–to let others in to this truly intense, often emotional, exhausting, time–it can feel that we’re in the eye of a hurricane–quiet but with huge forces of change all around us.
The reality of postpartum is that of a truly transforming existence for mother and child; as they learn to be apart (after the womb life), and learn to be together, in new ways, and in the world. Each week is unique and oh-so-meaningful, and I know, for myself, I want to remember all of it.
I truly believe that postpartum is a time when both baby and momma are meant to thrive. This has been my mission in coaching many women over the past years, and having this focus myself has helped me tremendously in the past years when #postpartumlife was my ever-present reality.
I’m immensely grateful for my tribe of mommas over in the FB postpartum community; they have been incredible in this phase, and I know if you’re not in there already, you’ll be very welcome indeed–whether you’re about to have a baby, or had a baby 6 years ago…
I’m finally ready to write and process some of the beautiful incredible things that made up the first weeks of postpartum life with Blaise. I know this will be part one of a series, because postpartum life is far from over–but there’s something so incredible, so special about the first 40 days, or 6 weeks, when momma is resting and healing and taking time to focus on bonding with babe…and then, the several weeks following that which are a process of unpacking and beginning to take strides to a new normal–new daily rhythms that work well for all–we’re perhaps just now beginning to find these.
Knowing (as this is my 4th) that this phase is both beautiful, intense and oh-so-short…but that postpartum life is more of a marathon not a sprint I wanted to honor and deeply dive into the first 40 days, soaking it all up with intention rather than having it pass like a blur.
*To the first time momma: it’s impossible to have perspective. I remember so clearly wondering: will I ever sleep again? Will my body ever feel normal again? Will this little human being ever stop needing me so much? The answer to all of these is yes, but in the midst of it all you struggle to feel that anything is as it should be*
NOW, knowing what I know, I decided to just truly bask in the first few weeks, to document everything (sooo many pics of the 4th child, he can’t hold that over us)…and to be still, to be offline much of the time, when I needed a mental break, to be quiet with these changes, to watch my family accept and welcome this new life, and to let the big ripples of this major life change, turn into smaller and smaller ripples as everyone breathes and leans into it, and grows. There is plenty of time to start exercising, to be “productive”, to do errands with baby (spoiled me, I didn’t set foot in a grocery store for 6 weeks around Blaise’ birth), and to look the part. (Yes, I do love new clothes in postpartum, but not because there’s a certain goal size waistline or pressure to bounce back).
There’s no going “back” We’re only going forward to new, better levels of ourselves.
Mother fills a distinct role during this time. She needs to be supported to focus on that; her own healing and re-balancing/recovery as a primary need, and with this, the ability to nourish her child as she nourishes and strengthens herself. Anyone who’s been through it can tell you the deep vulnerability and fragility that is felt, and why it’s crucial that she has a strong and supportive community around her, so she can keep her nervous system at peace.
The realization that postpartum life needs to be paced (and this is just my first post in a series, because there are many distinct phases & topics of postpartum)…is something that’s come to me over the years, and helped inspire a group of us to come together to take back conversations about postpartum life, just how different moms’ needs, goals and habits should be during that period, and to honor it as a time to thrive. This requires a tremendous family and community support to do well–mom must be allowed to re-focus her precious energies without guilt.
A short (mini) birth story
Yes, all postpartum experiences begin with the birth. This wasn’t meant to be the focus of this post/series, but I will share a bit about this beautiful birth experience we had with Blaise.
We waited 10 long days from Blaise’ due date to when he was ready to arrive. My patience grows thin during those times, and it becomes harder to care for the kids and do everything as my body preps for birth. I’m no stranger to post-date babies, but this time, with my hypno-birthing meditations each night, I was able to get perspective and embrace/welcome the natural process of things even as my overly planning/impatient mind couldn’t compute it all sometimes. I called on all the help for school pickups, etc, and rested alot, nested more, and stayed in during some of the coldest days of the winter.
The midwives finally did encourage me (when I was mentally done–and spent the morning both crying/swaying on the birthing ball, and bouncing on my kids trampoline!) that it was time to try castor oil. We did that on a thursday morning (Jan 24th) and my husband stayed home from work, and we arranged to go to the hospital by that evening, no matter where things were, because we knew we didn’t want it dragging on. The castor oil was a totally positive experience for me, not at all icky or hard to manage (I snacked alot and drank tons of hydrate/elecytrolytes)…the contractions were consistent all day, not picking up in pace, but remaining, and when we left the kids peacefully and went in to the hospital and met the midwives and team, I was 3cm along, and contracting well but they were ready to get me into a better pattern and prepare to break my water. I was given a little bit of Pit, and then once my water broke, things progressed quickly. I used my hypnobirthing meditations and then went into the tub to labor once a few contractions felt stronger than I was managing well. Once in the tub, I was only there 5 minutes before I told Joel–I need to get out and push. This was 1.5 hours into my active labor. He was used to two over 24 hour labors (Corinne and Ambrose) so he was seriously skeptical, and tried to convince me to stay in the tub just a bit longer, but somehow husbands wisely know not to argue with their laboring wife…sure enough, I was on the table and pushed Blaise out in 3 pushes, before they had time to even finish wheeling in all the materials, and the midwives laughed at me as I held my 9lb 7oz babe with the biggest grin on my face. He spent so little time in the birth canal and I felt AMAZING as soon as he was out. Such a dream labor and delivery–beyond anything I could have hoped for (though I had been visualizing my perfect birth for weeks, so maybe it’s not a coincidence).
Last pregnant picture–this is it!
Born right after 2am January 25th, our little perfect chunky gift of a baby, to start out 2019 with a bang.
I LOVE the hospital for their “baby friendly” policies and he didn’t leave my room once as we recovered. I had the kids visit and then was ready to go home with my parents who drove up the following day. Getting away from it all and being in a different (short) bubble helps me focus in on the important bonding and early postpartum moments, before life, home and kids come rushing at me. Grateful for the right place to make that transition, and wonderful, wise caregivers.
We loved introducing him to the siblings. He was an immediate hit, and slept through all their pokes, snuggles and “kisses”–for weeks, literally 😉
Intentional & restful postpartum
As I talked about before his birth, I had found myself rushing through the other postpartums with the other kids–if I felt great physically, I would push myself too early, take on too much (or travel alot, etc) and end up frazzled and mentally fried. Even if my body could handle it, it was taking a toll on my nervous system, and felt like more of a blur.
This time around, I RESTED. So much. Way more than is normal for me. I don’t consider myself a very restful person 😉 And it was good.
I napped every day for the first 4 weeks–during the first 2, it was hugely important and I craved that break; my mom would drive Ambrose to pick up the girls from school and I would curl up with Blaise and get at least an hour of lying flat rest. The rest of the time I was totally curled up on the couch with meals being brought to me, teas, broths, I literally didn’t cook a single meal or unload my dishwasher for the first 2 weeks. SO so grateful for my mom stepping in and doing everything. The kids loved it, Joel and I even got out on some date nights when my parents were around the first few weekends, and life felt so different and hugely calm, and like a little bubble of love surrounding us, and it was just perfect. The cold evenings we all hung out by our fire, and took turns cuddling this chub. I had imagined it would be fun to hibernate with a baby, and it has suited me so well (ie, needing a major excuse to stay in and enjoy it, rather than itching to get out, and being stir crazy in winter).
I had a no visitor policy for the first 2 weeks (anyone I would have to get dressed to welcome;)). This was challenging only in a few moments with folks wanting to come by, but they did understand, and it gave me permission to focus entirely on babe, nourishing and resting. I’m an extrovert and love hosting, but I like to have things tidy and at a certain level, so this way, the focus was entirely on my own kiddos and those directly supporting. Having family around to socialize with was wonderful—I could chat as long as I had energy, and hide upstairs when I was done (and know that the kids were in the best of hands).
I will look back on and treasure those moments for a long time—I could feel my body recovering well each day, and while I often am high energy and motivated to do things by day 4-5 postpartum, it’s not that wise for me (and I would regret it) so this time I just did less than I thought I could, and was able to get my sleep into good patterns, my hormones and stress levels were balancing, I held baby all the time, whenever I wanted to, and I didn’t experience any deep exhaustion that way; it made it all more balanced and joyful. I didn’t do anything around the house or much kid management at all–since Joel and my mom were both eager to help with that. I did fold some laundry but that’s because I enjoy doing it and insisted 😉 My mom staying here was a huge gift, and having others doing driving of the kids to and from school, etc, made my restful routines at home possible.
As anyone who’s met him will tell you, Blaise is just a chill, fun kid. He’s the dream baby (that I’ve earned:)) who sleeps like a king…and his little lazy self, just drifting into naps whenever he felt like it–on me or anyone holding him, has been inspiring me in a big way, to take my commitment to sleep/napping more seriously. We could all use a little more lazy Blaisey in our life, right?
Postpartum as a time of transformation
I really embraced this experience of postpartum as a cocoon metaphor; we were in an intense and brief period of transformation, and to do so well, we needed to be away from it all//resting//welcoming support in all forms, and really just being quiet and present to the transformation. I journaled (as I always do) daily, and found that to be a hugely beneficial way to process all that I was experiencing and feeling—not always wanting to talk it out, but mothers always have things that need to be processed, and the right supportive helping team provides this for her too. This quiet/inner work went well with the natural hibernating patterns of Jan/Feb up here, and I knew that soon enough, right about when the warm weather came, we’d be ready for adventures, but to enjoy this brief moment fully–not rushing any bit of it.
When possible, I enjoyed moments of getting dressed and getting out—new moms need this too! Staying in pjs all the time is a recipe for losing sanity a bit ;)—but always followed it up with a nap, and we never tried any crazy outings without extra hands to wrangle the toddler–for the first 4 weeks, to make it enjoyable for all.
This level of rest & welcoming help was huge for me, and of course all my nutrition tools–which I’ve had for the past 2 recoveries which made them so good. You can’t underestimate the effects of post-natal depletion–it’s real, and it’s not good. Our bodies have given SO much to create and birth these human beings, and we have to give time and high quality nourishment and rest to re-balance and come out stronger on the other side. It’s possible, but it takes some serious effort and focus. Energized postpartum starts with a strong baseline for the mother, who’s both nourishing/re-balancing herself and giving alot through feeding her baby.
(to check out these tools for your personalized needs, start here—or message me for a quick health consult if you’re in postpartum).
Having been no stranger to some signs of adrenal fatigue in prior postpartums, I can tell you that it’s something that you can’t mess with–pushing to the edge of your physical or mental capacity. Both you and baby need you at your best, so take that extra time and care. That’s been our focus and why we set things up the way we did for this period of time, and especially since I was so clear that I wanted to come out of this postpartum mentally strong and able to exercise (I have a spring race in the calendar), and ready for some exciting things on the business front…so the more rest and rebuilding that I allowed myself in the first 40 days, the more I could be present and ready for the beautiful next phases as they came.
Some other tools in my toolkit for thriving postpartum:
*The Early reclaim program by every mother. It helped me resolve my diastisis in pregnancy and provided an amazing baseline for core recovery and gentle movement in the first 6 weeks.
*Reflexology; I’m a huge fan of Pippa and I had a session right at the end of my 40 day quiet period, to re-balance my nervous system, energy levels and hormones. Such a gift to find someone who truly knows how the body is meant to heal and re-balance itself. I highly recommend this for postpartum if you haven’t tried, and want an optimal recovery.
*Pelvic & core PT: this has become my go-to for staying active/being an athlete and having babies. Melissa is a wonder worker and I went to her at 3 weeks pp, and schedule to go every 3-4 weeks up through my first running races and getting fully back to a new, better level of fitness. Every mother needs this in their life after birth.
As you may know, I’m a huge fan of the book “The first 40 days, the art of nourishing the new mother“–it completely changed my perspective on postpartum life when I read it after Ambrose, and I embraced many of the healing foods of the book this time around, especially broths and all the focus on hormone-balancing foods and snacks, and they helped me so much.
My dream postpartum breakfast: steaming bone broth with a heaping helping of local ice-cream topped with local granola.Breakfasts cooked every day for me for weeks–a true gift, and so that I could focus on serving breakfast to Blaise:)
I also experienced it as a time of clarity about what mattered—-it’s humbling and beautiful to strip life down to the most essentials, not leaving the house, not cooking meals, barely moving from the couch, and reflecting on–what do I want to add back in to my life? Of course laundry and carpooling are non-negotiables (though outsourcing is wise and I’ll reflect more on that in future posts)…but I mean, beyond, what do we want life to look like? How can we create a new balance that includes this new human beautifully and well? I’m so grateful I was able to lean into these reflections and really consider it all without stress or apprehension. It was instead a perfect moment of “creating space”–the term I focus a lot on in coaching and in my new life design course–that of being willing to add blank space to our schedule—letting go of being busy and instead being free to welcome the memorable, surprising, beautiful elements of life that can sneak up on us when we make room in our planners & hearts.
My 3 words for the year of 2019: First is integration–focused on integrating well as a family of 6, and integrating new routines, etc with baby as a focal point. Another word is intention…and living with the highest level of purposefulness that we can. Life with an infant brings this into sharp focus. My 3rd word for 2019 is impact–and already we’ve shifted things to make this possible in new, smarter ways. Blaise is a huge part of the expanded vision and focus I have, and it’s so exciting to know that family goals can accompany our larger life vision. These weeks really allowed us to delve into these themes and make them real in so many ways.
Thank you for taking time to share in this beautiful, unforgettable chapter of life with us. All the lovely notes, gifts, meals brought, helping hands and beautiful reach-outs just made it all the more special as we enjoyed welcoming and falling in love with our new guy.
The series will continue with posts on topics like: postpartum fitness (lots to say there, as I’m smack in the midst of it all), postpartum and work, postpartum & mental health, and much more. If you have topics you’d like to see discussed–reach out and email me. It’s so important to me to emphasize the beautiful layers of postpartum, and to build a culture that helps moms and babies thrive during this time.
If you’re not on my email list yet–you can hop on at the top of the page to catch the rest of the series in the coming weeks.
8.5 years ago, when prepping for my first postpartum (and maternity leave from work)…I had not a clue what life would be like, and I also didn’t feel like many of the mothering resources or moms I knew really got into details after the pregnancy and birth. Except for the idea that you won’t sleep as much, I didn’t have any insight into what recovering from birth would be like. I thought it would be like my best ever 8 week vacation, with a cute babe snuggling in my arms…
I remember distinctly after my first was born, about the blurry 2 week mark, when a dear relative gave me the best gift a postpartum mom might ask for…she brought a huge basket of food (already prepared snacks/etc), and held my fussy baby, while sending me down the street (we lived in Brooklyn) to a deep tissue massage. With everything physically and mentally feeling upside down, even just stepping out into the September air, by myself, and having that healing treatment before rushing home to my babe, was such a gift.
And, being a go-getter and priding myself on bouncing back fast (and having relatively easy recoveries, in my 20’s as I like to say;)—I went back to work after my two girls (part-time) at 8 weeks (and 7 weeks), took a several week road trip when Corinne was 3 weeks old (ok, it was to my moms and MIL, and then a work conf). No regrets, just not the smartest for my overall well being;) And with Ambrose, even though I needed to give myself more recovery time after an intense labor, I was running around town as if life was normal after 5 days…but really, it wasn’t, and I realized the hard way, just how much rest and true recovery time is needed after baby. It’s not selfish, lazy, or anything other than wise to rest for 2 full weeks postpartum (doing very little) or more, depending on the kind of birth you had, and there’s something especially important about the first 40 days, or the 6 week mark, that needs to be honored and given to moms and babies. I read this book: The First 40 days: the Essential Art of Nourishing the New Mother
while postpartum with Ambrose, and it changed my perspective on postpartum entirely. Obviously, nerding out on the incredible nutrition and recipes related to just what the mother’s body needs to heal, but also how, culturally, we’ve lost a sense of what a sacred and important time this really is for a mother. So….I’m aiming to do things quite differently this time, and while I won’t drop offline or do absolutely nothing for 40 days, I will be treasuring the ability to create a cocoon of care, quiet, warmth, nourishment, and support during those weeks, which conveniently coincide with a cold CT winter…hibernation and babies just might be the thing that works for someone like me (my first 2 were summer girlies, and I struggled to stay home and quiet during that amazing season!).
There’s a lot at stake here for mothers, notably, a large rise in PPD and PPA in recent years, which can be connected to so many things, but especially can be quickly triggered (even with all the hormone and other things that are in flux) by a lack of proper rest, care for mom as well as babe, and giving her permission to get off the fast track life, or for others, perhaps isolation with baby, being alone too much during those first weeks can augment it. It’s a delicate balance of people being able to help, but in the ways that she needs, and not having to play hostess and simply show off the babe in rotation, without thought for her. In any regard, these recipes are focused in on the essential nourishment of mom–body, mind and spirit–and therefore babe…and I enjoyed creating a few of them from my experience/what I already know I usually crave after babies, and a few are straight from the postpartum cookbook, which you’re going to want to get for all the new moms in your life, as a tremendous gift. We’ll take back the culture around a truly restful postpartum experience, and help moms everywhere thrive, with their babies right there with them.
For me, I know I’ll want to keep my head in the game a bit, and that’s the beauty of this work/business that we’ve been able to create…but you’ll see more guest blog posts here, which is super exciting, prepare for some great ones! Postpartum is a terrific moment to just be willing to ask for help, and for some of us, that can be harder than others…but it’s always beautiful to see the response from our community (and create one intentionally, that will support you putting baby and momma needs first).
If you are on maternity leave and feeling that pressure that real life will come rushing at you all too quickly, I get it (been there)—definitely savor these weeks and fight off pressure to do anything except the stuff that matters for yourself and babe.
This book when I discovered it in my postpartum with Ambrose (it had just come out)–spoke directly to my wearied heart—moms in all cultures and times have been given a sacred space and time and had rituals surrounding postpartum rest–often with family members coming and living with them, daily massages with oils, not being allowed to entertain/host “guests” etc…but to simply rest…and this current culture of idolizing the “bounce back”–whatever that means–is perverse and not helpful for women or their babies, from what I’ve seen, especially with working with many women from a health coach perspective in their postpartum stages. Her perspective is unique and valuable, as a high-powered career focused woman in LA who expected popping out babies is just a blip in the radar, who yet as 2nd generation chinese American, had a tie to the past cultural norms and support that we now have no concept of, and it led her to start the company called Motherbees to precisely address this need she perfectly expresses in this book, and which resonates so much with me and those I share it with.
You will want to grab this (it’s linked above through amazon) to send to any new moms in your life, just about to enter this stage, or even better, grab it and prep some of the meals for the new moms in your life–and bring them over with some of the awareness of what moms need from their “guests” that the book addresses–like the willingness to clean her sink or hold the babe while she naps, while you’re there.
Postpartum bars for energy and hormone balancing
These ingredients were languishing in my pantry so I mixed this up for complete hormone balancing via yummy snacking–if you’ve never heard of seed cycling, it’s a fascinating and natural approach to balancing hormones and cycles with various types of seeds, and this recipes uses all of those super-seeds.
Ingredients:
1/2 cup coconut oil
2/3 cup almond or peanut butter
1/2 c maple syrup
1 tsp vanilla
1 cup sunflower seeds
1 cup flax seeds
1 cup pepitas
1/2 cup sesame seeds
1 1/2 cup organic coconut flakes (unsweetened)
1/4 cup organic chia seeds
1/4 cup organic maca powder
Directions:
Melt coconut oil, almond butter, maple syrup, and vanilla together in a medium saucepan on med-low heat, until fully combined.
Mix dry ingredients together in a large bowl, then pour in and mix in the saucepan ingredients in slowly, stirring well to fully combine, using a spatula, scoop it into a 9×13 pan with freezer paper or parchment paper lining it, and then pop it into the freezer for min of an hour. I love how they taste cold and right out of the freezer, so you can store them there for a month. Or you can also keep at room temp. They are super tasting and pack an amazing hormone balancing and energizing (maca powder) punch.
My goto for preventing PPD (along the topic of hormone balancing) is this fantastic GLA complex that I start taking in 3rd trimester daily, and it really seems to do o the trick for warding off PPD tendencies in the first weeks following birth. There’s now so much more research and focus being put into natural methods that can help moms–this article shares some encouraging ideas, and I hope that these ideas of prepping and eating well, as well as all the holistic care for postpartum focused on of the art of nourishing in the new mother in the book mentioned above will give support to anyone who’s looking to navigate that season with support and good resources.
Here’s apeek into my postpartumfreezer–some of my go-to soups, snacks and more.
Last week I got busy making some soups that I knew I’d want to have at the ready when baby is here. In the First Forty days book, she goes into detail on why it’s important to start with soups for momma, no matter what the season—slowed digestion after birth, and needing to replenish vital nutrients quickly and easily are some of the main reasons. I’m a soup fanatic anyway, and this winter baby/hibernation agrees with what I’m naturally craving, so it works out. I did 2 bone broth based soups, and 2 vegetarian ones. There’s a good reason why it’s great to focus on bone broth for replacing essential amino acids and healing/supporting the mother’s gut while nourishing her back to strength…a classic healing tool, but it will be best combined with other warming spices that increase her circulation, and vitality, even as she continues to release blood after birth. I didn’t include this Weston Price recipe for a postpartum soup in my freezer, but if you can stomach pigs feet, it’s a good concept 😉
Soups
*Split Pea Soup (made in my crock-pot from my new year’s ham bone, and a whole foods split pea soup mix–super easy, and I added onion and garlic)
*Chicken, Red dates and ginger soup (from the first 40 days cookbook)
*Stock some containers of homemade bone broth as well–I use organic rotisserie chickens, as this saves me a step. You can drink this straight, or have your support folks whip up easy soups for you.
Vegetarian postpartum healing stock/soup *5 celery stocks, chopped *5 carrots, chopped *1 head cauliflower, cut, and roasted for 20 min at 425 with EVOO/salt/pepper *9 cups water *3-5 cups of spinach *Garlic–1-2 cloves *Salt, pepper
Cook celery, carrots and water together, simmering an hour until soft. Roast cauliflower (I prefer that flavor), and then dump into the pot as well. After 2 hours, toss in spinach to cook for the final stretch (15 min or so is fine), then let the soup cool. When cooled, pour it into vitamix in batches to blend into a puree. Then put into mason jars and freeze!
Other Freezer foods
Chicken pot pie—this is a cross-over of something I know I’ll crave in postpartum (I loved it after Emma), but will also feed the family in a pinch. Use any recipe (I don’t even follow one exactly at this point, it’s so 2nd nature to me–sorry!), I just recommend making your own broth, as that’s the key nourishing element, along with the veggies and chicken.
Quiche–with ham and brussel sprouts. Another super easy-to-freeze meal that’s hearty, will check off many of the boxes of what moms need postpartum (protein! veggies!) but also will satisfy other tastes in the house. Yum! Again, make whatever your go-to quiche recipe is, and be picky about the crust–either make your own or get an organic/whole wheat one if that matters to you.
Voila Also, decaf & organic local coffee (see if you can avoid caffeine as a new mom, it can affect baby’s sleeping cycles, your own, as well as contribute to adrenal fatigue which I totally have had to face in postpartum, not fun) And a GF waffle option which are super quick and easy and I LOVE them with almond butter…some shortcuts are valuable to protect mom’s postpartum focus.
The postpartum pantry
Yes, it’s true, the combination of new years energy/focus, plus nesting, and my love of #konmari after living a #sparkjoy lifestyle for 3 years, means every space in my house is absolutely de-cluttered and sparking joy–much to my husband’s teasing–though secretly he’s the same way and loves it (And I’ll have to be ok if that slips a bit in the months following babe, because the simplified life still serves us)
L-R, on bottom: dates, quinoa, sunflower seeds, trail mix, chia seeds, coconut flakes, rice, and behind: seeds, organic honey, coconut oil and molasses, nutritional yeast. The spices are all going to be found in the soups and are known for their ayurvedic warming properties–helpful for re-balancing the postpartum body.
Not too much to say here about my pantry staples, except, if you ask any new mom, the effort involved in cooking a simple meal can feel insurmountable at times…so having things prepared but also easy to reach for (rather than calling take-out, though that’s a great option occasionally too;))…will help not only me, but also my support team, to be able to easily whip things up.
Some of my favorite postpartum snacks etc that I’ll make with these ingredients are below, and the First Forty days cookbook has a killer ginger fried rice recipe (eggs, scallions, bacon, broth based) that I’m already dying for someone to make for me. You want to avoid going crazy with grains in the first few weeks (or if you’re grain free or GF like me), plan for alternatives while your digestion kicks back into gear…though never underestimate a nice beer for lactation needs, and alot of my recipes do include oats, which is a nice compromise for me. Nutritional yeast is awesome to have on hand to add to things (b vitamins!), as are the chia seeds (fiber and protein packed super seeds), and I make my favorite postpartum natural energy drink with them (energy tea, hydrate and chia seeds, so good!).
Postpartum healthy snacking
All these can be made ahead and stored in freezer for up to a month, or in your fridge for a week. So delicious and check off all the boxes of what your body needs in these early days, especially when establishing BF-ing habits, the oats and protein and healthy fats are key.
*Hormone balancing snack bars (recipe above)
*Energizing protein bites–pictured above–I ALWAYS have these stocked for myself, and my kids. Clean, delicious snacking #FTW.
Postpartum Nutritional tools—key to recovery, energy, rest and balancing hormones.
I couldn’t omit these from this post–the game-changing nutritional tools that I didn’t have after my first birth and postpartum experience. I felt SO depleted and low energy and not myself–for over a year. With these tools that I’ve used in the past 2 postpartums, I am always amazed and grateful at how much energy I have, how “easy” some of the recovery aspects are—in terms of muscle soreness, establishing rest, handling post-birth constipation/digestion issues, and reducing inflammation, setting up well for a great milk-supply and breastfeeding experience (the alfalfa is everything), and then, with the life shake, easily and gently losing the baby weight and feeling great. Of course, it’s the rest of life and the transitions that’s the challenging part, but for momma to feel her best is KEY, especially as baby’s thriving is so tied up with that in the first weeks and months.
So, here ya go.
Alfalfa: Not only does this prevent water retention/bloating for me in the 3rd trimester (say what!?) it also helps a ton with post-birth relief and reducing water retention in the early days following birth, when your body naturally begins to release it. ALSO, game changer for consistent, great milk supply. Without it, I always cycled between over supply and under-supply, and this seems to balance mine out wonderfully. If clogged ducts or any issues in that realm appear, lecithin helps miraculously.
Herblax: a gentle, very effective herbal laxative, so helpful for so many moms I know–hemorroids are common after birth and some of my friends say their’s were more painful than birth itself! Thanks to this, you can avoid all of that (and check out reflexology and pelvic postpartum care to further handle any issues in that area)
Vitalizer: the worlds best pre and post-natal supplement. Helps tremendously with replenishing iron stores post birth, probiotic is key for digestion, and the many Bs are super key for mommas who need their balanced energy with less sleep on the agenda. Also has iodine for thyroid support, and a weak/sluggish thyroid is typical for postpartum so it needs all the support we can give it.
Recover PM. So this is a tart cherry supplement used by athletes, and if birth isn’t an athletic event, I don’t know what it is. I LOVE this for my post-long run muscle recoveries, and as a natural form of melatonin, it helps with deeper sleeper cycles, so yes, a key one to have around.
GLA. This is the stuff I swear by for mood balancing and bringing the hormones back into balance. Start taking it a few per day in 3rd trimester, and you’ll notice a world of difference. I had one postpartum without it (my first) and while I didn’t have a strong case of PPD, just felt so much more moody, and with this my most recent postpartums have been a breeze in that regard. So grateful.
Cal-Mag is key for restful nights sleep and reducing feelings of anxiety/anxiousness. I’ll do epsom salt baths regularly in postpartum too, but supplementing with magnesium in the evenings (and needing calcium since I don’t do dairy) helps me get a great night sleep–and hopefully babe too:)
Pomegranate Energizing tea. If you can only get one of these amazing tools, this would be my suggestion–such a wonderful natural pick-me-up (without caffeine, just B vits and amino acids)–so many moms I’ve shared it with just swear by it for afternoon energy and a non-jittery option. Tastes amazing, pomegranate flav—with seltzer, or my fav combo, with chia seeds and the hydrate drink for a powerful nutrient punch.
Finally, Vivix. LOVE this stuff for postpartum–it’s reduces inflammation and helps with overall healing in all parts of the post-partum body–contains the anti-inflammatory benefits of a special type of grape that makes 1 serving more potent (anti-oxidant wise) than 50 glasses of red wine!! (Though you can enjoy a few of those too;))
Since I had hoped to have this freezer and pantry stocked before babe, and sharing this post is the icing on the cake, now I just can’t wait to make use of all these things to help the first few weeks flow smoothly. I hope this supports all the mommas out there–if you know someone who’s prepping for birth and would enjoy seeing these ideas, share away.
If you have recipes you swear by for post-partum, I’d love it if you could share links below in comments or email me!
