FREE
MOTHERHOOD AND PREGNANCY ISSUE | MAY/JUNE 2021
WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN
5TO AVOID SKINCARE DURING PREGNANCY
INGREDIENTS NOURISHMENT WHEN YOU'RE EATING FOR YOU... OR TWO EXCLUSIVE INTERVIEW
ERICA ZIEL
PRENATAL & POSTNATAL MOVEMENT SPECIALIST
How Stress Can Affect Your Unborn Baby p28
Essential Oils for Pregnancy and Beyond p43
OUR FAVORITE
PRENATAL YOGA POSES FOR RELIEF
the only baby sleep "rule" YOU NEED p78
GIVE YOUR WHOLE BODY A BOOST WITH Matcha p90
WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN
Editor in Chief Belinda McCall Certified Holistic Nutritionist and Founder of WomanBeeWell.com For Advertising Inquiries admin@womanbeewell.com use subject line: I WANT TO ADVERTISE WITH WOMANBEEWELL For Guest Article Inquiries admin@womanbeewell.com use subject line: I WANT TO PITCH AN ARTICLE FOR WOMANBEEWELL MAG www.womanbeewell.com
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MEET THE WOMEN BEHIND THIS ISSUE Erica Ziel, Our Movement Specialist Pre and Post-Natal Exercise Specialist Founder of EricaZiel.com
Kathryn Morrow, MSc Nutrition Coach and Author Founder of KGMNutrition.com
Helen Huynh (B. Pharm) MPS Pharmacist & Cosmetic Formulator Founder of ElleDermAustralia.com
Margie Kirschner Virtual Birth Doula Founder of UnashamedMama.com
Ashley Crowe Early Childhood Content Copywriter Founder of CroweCopywriting.com
Angela Shakti Sparks Certified Master Coach and Healer Founder of AngelaShaktiSparks.com
Kelsey Budge Doula and Perinatal Personal Trainer Founder of TheMovementDoula.com
Justine Higgins Junior Layout Designer Co-Founder of Honeybell Press
FIND BRANDS YOU'LL LOVE Rocky Mountain Oils .............. Sakara .......................................... EricaZiel.com ............................ DavidsTea ................................... Twin Flame Tea ......................... Rasa ............................................... Hint ............................................... Gobble ........................................... Purple Carrot ............................. Freshly .......................................... Lil Bucks .......................................
pg. 46, 47, 51, 52 pg. 7, 18, 34 pg. 59, 62, 76 pg. 86, 87 pg. 88, 89 pg. 41, 97 pg. 13 pg. 16 pg. 22 pg. 23 pg. 26
Sun & Swell Foods ................... MindBodyGreen ....................... Unashamed Mama .................. Aavrani Holistic Skincare ..... Wildcraft Wellness Studio .. Mom Things ............................... Droplet ......................................... No BS Baby Sleep .................... Bridge Nine Candle Co. .......... Tea Drops .................................... Naja Tea .......................................
pg. 27 pg. 33 pg. 42 pg. 57 pg. 58 pg. 63 pg. 77 pg. 82 pg. 83 pg. 95 pg. 96
TRANSFORMATION IN PROGRESS...
start yours today!
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TABLE OF CONTENTS FEATURES 54
5 Skincare Ingredients to Avoid During Pregnancy
65
Strong Woman Spotlight with Erica Ziel
NUTRITION 8
Eating for You... Or for Two
19
National Salad Month (May) + Non-Boring Salad Recipes
84
National Iced Tea Month (June)
88
Recipe: Just Peachy Popsicles
90
Superfood Spotlight: Matcha Green Tea
94
Recipe: Iced Matcha Tea Latte
MINDSET 28
An Essential Piece of the Pregnancy Puzzle
35
Birth, and Rebirth with a Change of Heart
78
Cut Through Confusing Baby Sleep Advice
MOVEMENT 60
7 Favorite Prenatal Yoga Poses
61
Your Diastasis Recti Questions Answered
HOLISTIC LIVING 43
Essential Oils for Mothers: How Essential Are They?
Strong Woman Spotlight
Erica Ziel, pg. 65
note from the editor
from mother to mother...
I
f you had told me 3 years ago that I'd be publishing "The Motherhood and Pregnancy Issue" of WomanBeeWell Magazine, I never would have believed you. My journey to motherhood wasn't easy and it didn't go according to any kind of plan I had in mind, but I wouldn't change a minute of it. My struggles have blessed me with a point of view and level of gratitude that I never could have had without them. Additionally, WomanBeeWell wouldn't exist without them! You gotta love that silver lining! Margie Kirschner of UnashamedMama.com was the first fellow mom to offer me a place to share my motherhood story. She inspired me to give other moms a place to share their stories and expertise... and you're reading it right now! You can get Margie's essential oils & doula expertise on page 43. This issue also features our very own Resident Movement Specialist, Erica Ziel! She has been a part of my life since pregnancy when I started her Knocked-Up Fitness® Program to prepare my mind and body for childbirth, as well as minimize the aches and pains that come with creating a new life. Erica's story and philosophies on movement have inspired me for years and I am so excited for you to get to know her via the Strong Woman Spotlight on page 65. 6
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Don't forget that this issue is not just for current moms, but also for moms-to-be! We are blessed to welcome several guest writers to give you insight into emotions surrounding birth, a healing mindset, the mystery of baby sleep, and even safe skincare during pregnancy. Finally, we've got LOTS of delicious reads related to nutrition, of course! Our friend Kathryn Morrow shares her insight on nutrition before, during, and after pregnancy to keep both mom and baby happy and healthy. May is National Salad Month and we share our favorite "non-boring" salad recipes that you can try anytime for a colorful nutritional boost. June is National Iced Tea Month and we love it! Mango Fruit Punch or Caribbean Crush anyone? Umm... YES PLEASE! I raise my glass of iced tea to you, my fellow moms, and moms-to-be as we celebrate you!
Belinda Belinda McCall of WomanBeeWell
FOUNDER AND EDITOR-IN-CHIEF
nutrition
EATING FOR YOU... OR FOR TWO? Optimal Nutrition Before, During, and After Pregnancy
By Kathryn Morrow, MSc
Whether you’re... Stage 1: Trying to Conceive (TTC) Stage 2: Just got your Big Fat Positive (BFP) Stage 3: Rounding the corner out of barf-land Stage 4: Ready to pop any day now! Stage 5: Breastfeeding or trying to wean
...your nutritional needs seem to change with the wind. Not only does your changing body require different balances of macro and micronutrients in the various stages, but the winding road from your bachelorette life to motherhood also comes with its own set of challenges. One minute you’re single, eating take-out food at midnight polished off with a bottle of wine. Next, you may find yourself eating your toddler’s leftover mac and cheese! Whichever stage you are currently in, there are simple things you can do to take control of your health and keep your energy levels up. Here I share my top recommendations that you can follow to reduce possible nutritional gaps in each stage. 8
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NOMADIC
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Opinions are like nipples... Before I get into it, take all advice (including mine) with a grain of salt. The more you read and hear, the more you’ll realize how much conflicting information is out there. It seems everyone has an opinion. Although I’m sure the well-intentioned little old lady behind you in line at the supermarket has the best interest of your baby at heart as she scours through your cart, unfortunately, opinions are like nipples everyone has them, but not all of them are useful!
Eat this thing/don’t eat that... Coffee is ok/caffeine is bad... A glass of wine is ok/no alcohol... IT'S ALL SO CONFUSING! Having said that, what I’m providing you with here are some general guidelines you can follow in each stage to promote your health in this precious time in your life. Each stage builds on the stage prior, so the instructions I give for stage 1 will be relevant alllll the way to the end of stage 5 and beyond. With each new habit, please continue to build your momentum. By Stage 5, you’ll be a Mama and you are going to need all the energy you can get!
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Stage 1: Whole Food and Take a Prenatal Vitamin Studies show that parents (yes, Daddy counts too) who eat diets high in refined sugar and processed foods have a harder time conceiving. ::gasp:: WHAT?! Excess intake of refined sugar is associated with negative health effects?! It’s likely that you already knew that if you’ve got your eyes in a women’s wellness magazine, but it’s worth repeating for anyone that may not know. Nourish yourself and set your body up for success by consuming plenty of real whole foods like fresh fruits and veggies, whole grains, unflavored dairy products, legumes, healthy fats, and lean meats. Additionally, now is the time to start taking a prenatal vitamin. That’s right, start to take the vitamins before you get pregnant. After all, they are called prenatal vitamins for a reason. It’s literally their job to give a mama-to-be the nutrients she needs to take on the task of creating a baby for 9+ months. Give your body what it needs, and let it do its miraculous job.
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Stage 2: Omega-3, EPA, DHA Fish Oil If you’re anything like me, the first trimester can be brutal, and you might be getting sick on a regular basis. Spoiler: morning sickness doesn’t only happen in the morning! During this time consider supplementation. The more you throw up, the more calories need to be replaced in your body. This is a great time to start taking Omega-3, EPA, and DHA-rich fish oils if you haven’t already.
According to the American Pregnancy Association:
Increased intake of EPA and DHA has been shown to prevent pre-term labor and delivery, lower the risk of preeclampsia, and may increase birth weight. Omega-3 deficiency also increases the mother’s risk of depression. My recommendation is to get this in capsule form, not liquid. Even if you’re not nauseous (you lucky mama!), the liquid just might be enough to make you puke all on its own.
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Stage 3: Fiber and Water to “Go” By the time you get to the second trimester, you might be starting to feel half-human again. While it’s a great idea to continue to eat whole foods, take your prenatal vitamins and fish oils, you’ll likely be having a much easier time stomaching everything (hopefully)! On the other hand, your digestion might start to slow down in this stage. When you’re pregnant, your body slows digestion down to almost a standstill to maximize nutrient
absorption to nourish your growing baby. Fill your plate with fibrous fruits and veggies like apples, berries, broccoli, and carrots to name a few. Also eat beans and legumes like lentils, kidney beans, and chickpeas. Finally, drink anywhere from 2 - 4 liters of water every day to keep things moving!
...your body slows digestion down to almost a standstill to maximize nutrient absorption... continued on page 14
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Superfoods are foods that are high in nutrient density, so you can get lots of vitamins and minerals even if you’re eating smaller quantities of food.
Stage 4: The Third Trimester Rule of 3 and Superfoods
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Now that your baby is taking up more real estate, you might find it difficult to get much food in. The third trimester is a great time to increase your superfood consumption to get more bang for your buck.
To meet your nutritional requirements, I recommend following what I like to call “The Third Trimester Rule of 3”. This means focusing on getting 3 small meals and 3 small snacks per day of at least 300 calories each.
Superfoods are foods that are high in nutrient density, so you can get lots of vitamins and minerals even if you’re eating smaller quantities of food.
Consider adding more brightly colored veggies and fruits, whole grains like buckwheat and quinoa, nuts, seeds, and dark leafy greens to name a few!
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Stage 5: Hydration and Don’t Forget to Eat! Ahhhh, the wait is over and your baby is finally here! Stage 5 starts when your baby is born and continues for the rest of your life, so listen closely as I help you crack the code to your nutrition!
Okay, maybe it’s not quite that simple, but the hard part is over (kinda, maybe). You just grew another human inside of you and now it’s time to make sure your body is fueled and ready for whatever comes your way. From staying hydrated during breastfeeding (consider drinking an 8oz glass of water every 3 hours) to remembering to feed yourself, you’re settling into your new “normal” routine. This time is all about listening to your body and redefining yourself in your new exciting role as “Mama”.
No matter what stage you’re in, remember to take care of that vessel that grew your new favorite human. From ample hydration to proper nutrition, that beautiful body of yours just took on a whole new level of responsibility that is one of the most rewarding experiences a woman can have. But hey - remember that you may have lived on takeout food and wine through your 20s and you turned out just fine, so take a deep breath, Mama. You can definitely do this!
Kathryn Morrow, MSc is a proud mama of 3 who specializes in weight loss and prenatal/postnatal nutrition. For more information on nutrition through your 5 trimesters (and beyond), please connect with her at kgmnutrition.com/wellness
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this month is...
! g n i r o b t o n
^ NationaL salad month in honor of this month, we're sharing our favorite not-so-boring superfood salad recipes!
Wild Rice and Arugula Salad The Ingredients 1 cup (185g) rice 6 oz. roasted peppers, drained, chopped ¼ cup (30g) roasted almonds, chopped 1 cup (150g) cherry tomatoes, halved 2 oz. (60g) arugula 1 tbsp. balsamic vinegar 1 tbsp. olive oil ½ tsp. chili flakes
The Instructions Cook the rice according to instructions on the packaging. Once cooked, place in a large bowl. Add in the peppers, almonds, tomatoes, and arugula. Drizzle with vinegar and oil, add chili flakes—season to taste with salt and pepper and mix until well combined, before serving. Serves 4.
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microgreen TAHINI SALAD The Ingredients 2 cups (200g) baby kale 2 handfuls micro greens 2 carrots, shredded 8 radishes, thinly sliced For the Dressing: ½ lemon, juice 2 tbsp. tahini 1 tsp. honey 2 tbsp. water 1 garlic clove, minced cayenne salt and pepper to taste
The Instructions Make the dressing by blending all the dressing ingredients. Taste and adjust seasonings if necessary. For the salad, toss all of the salad ingredients in a bowl and drizzle with the tahini dressing. Top with microgreens or your favorite seeds (optional). Serves 2.
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color-full quinoa salad The Ingredients 1 cup (185g) cooked quinoa 1 tbsp. avocado or coconut oil 8 oz. (230g) turkey fillet (optional) 1 small carrot, grated ½ cup (50g) red cabbage, shredded ⅔ cup (50g) edamame beans, frozen 1 tbsp. honey 1 tbsp. soy sauce 1 tbsp. sesame oil handful alfalfa sprouts (or similar) 1 tbsp. sesame seeds
The Instructions Cook the quinoa according to the instructions on the package. Allow to cool to lukewarm. (Optional) Season the turkey fillets with salt and pepper. Heat the oil in a pan and cook the turkey for about 8 minutes turning regularly. Once cooked, cut into strips. Mix the quinoa carrot, cabbage, & edamame. Mix together all the dressing ingredients (honey, soy sauce, sesame oil) and pour over the quinoa salad. Put the turkey on the salad and sprinkle with almonds, alfalfa, and sesame seeds to serve. Serves 2. 24
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SUPERFOOD FRUIT SALAD The Ingredients 1 banana, cut to coins 1/2 cup blueberries 1 kiwi chopped 1 dragonfruit chopped 1 mango chopped 1 grapefruit segmented
The Instructions Mix it all together, or arrange like in the photo if you're feeling fancy. Serves 2.
fruit-lovers Pro Tip
You can use any fruits you like for a salad. The key is to use a good mix of textures, sweetness, and juiciness to keep it interesting!
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mindset
CARING FOR YOUR BABY STARTS WITH YOUR OWN SELF-HEALING
An Essential Piece of the Pregnancy Puzzle that Moms May Be Missing By Angela Shakti Sparks
Moms want the best for their children and
Did anyone have issues with drugs, alcohol,
will do whatever it takes to set them up for
or food, or experience heart disease or a
success, but what if there is an underlying
chronic health condition? Was there a
force at play that could set everyone up for
divorce?
difficulties? These elements all contribute to the adverse
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Think back to your childhood. Was either a
childhood experiences (ACEs) that may have
parent or a caregiver emotionally reactive,
shaped and directed the life that you are
angry, depressed, or anxious? Was there poor
living now, and if you allow it, they can shape
communication or were arguments left
the lives of your children, both in the womb
unresolved?
and beyond.
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How Do ACEs Affect You? According to the CDC, ACEs are associated with an increased risk for physical and mental
"WERE YOU GIVEN SPACE
health issues such as depression, anxiety, heart disease, and drug/alcohol abuse. Studies show that having four or more ACEs is associated
TO COMMUNICATE YOUR NEEDS AND FRUSTRATIONS
with a 460% increase in the likelihood of developing depression and increases suicide risk by 1,220%.
Your ACE score is determined by a ten-question
OR WAS IT MODELED TO KEEP IT INSIDE AS SMOLDERING RESENTMENT?
test that asks about childhood experiences around various family dynamics, as well as about divorce, sexual experiences, and
WERE YOU EXPECTED TO
alcohol/drug abuse.
STUFF IT DOWN UNTIL IT Consider how emotions were modeled in your home. Were they allowed or was it not okay to show emotions? Was it acceptable to fully process grief or was the rule to “suck it up”?
EXPLODED INTO AN ARGUMENT?"
but studies also show that neurotransmitters in the mother’s body create a chemical imprint in the baby’s brain and body. This means the mother’s state during pregnancy and birth is a biochemical send-off as baby enters the world.
Having unhealthy boundaries, not processing emotions effectively, and living with pain, stress, and anxiety, contribute to the energetic and biochemical environment the baby is developing in.
Also, was it modeled to practice self-care and do work that you love? Or were you expected to work hard at an unfulfilling job and please everyone else first?
How Can ACEs Affect Our Babies? In our society, we tend to normalize
IF YOUR PERSONAL WORK OR HOME ENVIRONMENT IS TENSE, THEN BABY IS SWIMMING IN THOSE NEGATIVE EMOTIONS AS WELL.
dysfunctional patterns. In doing so, we hold ourselves in unhealthy and destructive patterns. It sets the stage for chronic illness,
Research indicates that a mother’s
and it sets an example for our children.
negative biochemical state can set her child up for depression, addiction, and
Ask yourself (without judgment), what
other maladaptive patterns. Chronic
dysfunctional patterns am I normalizing, living
anxiety, for example, has been indicated
with, or ignoring? Also, how often do you find
in trauma-based results such as
yourself living with states of low (or high)
prematurity, birth complications, death,
level worry and stress, fatigue, or hyper-
and miscarriage.
vigilance? This is why healing unresolved ACEs and Even low-level stress and anxiety flood your
learning to process emotions effectively is
body with stress hormones. Not only is this
critical for the health and happiness of
detrimental to your health,
your baby to be, as well as your own.
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You Can Heal Your ACE Wounds! Our experiences in the womb and early
Then it's simply a matter of incorporating
childhood impact our entire life from our
positive habits into your daily routine. These
health and happiness to our relationships.
ideally include effective emotional
We can't change what we went through,
processing skills and empowering self-care
but we can do the work to heal our womb
practices.
and childhood wounds so they don't have a detrimental effect on our children or
Remember, the more you appreciate, the
lead us down the path to illness.
more you will experience things to appreciate.
It can seem daunting when we don’t feel we have the time or energy. Know that it
This holistic healing journey promises more
is way more painful, energy-draining, and
health and happiness for you and your baby,
time-sucking to have unresolved negative
as well as more clarity, possibility, and
experiences wreaking havoc in your body,
balance in your life.
torturing your mind, and rippling out to those you love than it is to work through
If you are currently experiencing stress and
them and let them go.
overwhelm, here is an easy practice you can work with to bring more peace and calm to your body and mind. (As studied by the
My Two Favorite Methods to Make Peace with The Past
HeartMath Institute).
1
fastest. Two processes I have found to work exceptionally well with ACEs are
belly breaths, visualizing your breath moving in/out through your heart.
I’ve always been about finding the holistic practices that get the best results the
Close your eyes and take slow, deep
2
Bring to mind something you appreciate and feel the appreciation. Perhaps it’s bubbly joy or peaceful gratitude.
hypnotherapy and timeline therapy. The beautiful thing about these methods is that you do not relive the events. It is about helping your unconscious mind understand and make peace with adverse situations you
3
Breathe this feeling in/out through the heart for 3-5 minutes. Practice 12x daily.
have been through.
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“Radiant Soul, I call you forward now to a space of resilience, health, and deep joy. You deserve it and it's time. Once you begin your healing journey, you'll wonder what took you so long." -Angela Shakti Sparks
Angela Shakti Sparks guides women in their healing journey with hypnotherapy, timeline therapy, and other deeply transformative processes. She specializes in working with women around emotional healing and resilience, overcoming anxiety and depression, and healing holistically from chronic health conditions.
For more resources on healing ACEs, visit www.angelashaktisparks.com and download a complimentary Anxiety Relief Guide at www.angelashaktisparks.com/anxiety-relief
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Learn From World-Class Instructors In Well-Being, Anytime, Anywhere
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In an age that increasingly commercializes the ancient practice of yoga, Budig’s wholesome, down-to-earth outlook is welcome, sure to aid readers of all shapes and sizes in establishing healthy food and exercise patterns while practicing self-love and acceptance. — Publishers Weekly
MEET THE INSTRUCTOR Kathryn Budig is an internationally celebrated yoga teacher who has spent the last decade teaching students to aim true on and off the mat through workshops all over the world. Now, she's excited to take this journey with you!
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mindset
“Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.” -Rumi
My Birth, and Rebirth, with a Change of Heart BY
KELSEY
My birth stories from my own birth, to the births of my two children, are about my change of heart from a place of neglect to a space of surrender and openness. Through my story, I hope you will discover that space for yourself.
BUDGE
I invite you to put your hand over your heart What are your beliefs about birth? Do you
and feel how your body responds as you
feel strongly about getting an epidural,
read my words. Notice what thoughts
going unmedicated, or having a cesarean?
surface and perhaps write them down. Do
Or maybe you feel very open and go with the
they reflect a piece of your truth? Whether
flow? What does a “perfect” birth look like
you are deep in birth preparation or years
to you? How can you feel a sense of safety
postpartum, what is revealed may lead you
throughout your birthing experience?
to your change of heart.
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The neglect of my heart developed the moment I entered the world. I watched my own birth video during my pregnancy. I saw
Feelings of Neglect from My Own Birth
that after a very long, traumatic induction, my mom didn’t acknowledge me for 30 minutes after I was born. I felt my heart space tighten as I watched. I never felt worthy of her love and set out on a lifelong journey trying to connect to her. Over time, I learned that her love was conditional. I took on the belief that my worthiness of receiving love depended on
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being “good” and self-sufficient.
I took up less space and numbed my body;
I prepared myself to go to war with birth.
my shoulders and chest curled around my heart to protect it from further pain. As a
My time was filled with labor training
result, I never felt quite right.
workouts, podcasts, meditations, prenatal yoga, and a labor pain management class.
Until pregnancy lit a fire within me.
Basically, I thought that if I trained my mind to fight through the pain, I would succeed in
Watching the video also brought up a lot of
my challenge of an unmedicated birth. As a
anger. No one I personally knew had an
result, I would have the ability to connect to
empowering birth story, which reinforced
my daughter from day one.
my belief that having an induction or taking pain medication was the root cause of
I swore I would be present and attentive to
trauma for mother and baby.
my daughter’s needs.
I wanted to save myself from my mom’s
She wouldn’t question the worthiness of my
experience and protect my daughter from
love. Behind the intention for instant
mine. I promised myself that she would feel
connection was an all-or-nothing mindset,
worthy and receive loving acknowledgment
childhood heartbreak, and fear of
the moment she was born. In my mind at
abandonment.
that time, the only way to do that was to avoid any form of drugs in order to stay in
I wasn’t coming from a place of pure love.
control.
From one heart to another, I see you if this sounds like your story.
I followed my “path to success” approach as
My Second Birth and Personal Rebirth My mom’s passing during my second pregnancy ripped my heart wide open. It was the first time I gave myself permission to dive into my heart and reflect on how I was choosing to live my life. I accepted my part in the severed connection with mom. I also couldn’t deny my unwillingness to take responsibility for my life. Unexpectedly, my heart became receptive to new beliefs. I was flooded with compassion and forgiveness for myself, releasing the fear and judgment that lived there my whole life. The walls were breaking down and let me tell you, that was scary! My entire outlook on life shifted and I began to question everything. What I believed about myself no longer seemed true, leaving me to go into birth with a sense of unsettledness and confusion. What happened during my second birth experience shocked me. Due to my state of confusion and stressful life circumstances during my pregnancy, I had no expectations for this birth. 38
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Nothing to prove. No “right” way. No
the kid out, but I knew I was being called to
fighting. No attempt to control. I wanted to
live open-minded and open-hearted.
fully experience whatever this birth had to offer me by connecting to my baby and
Through the confusion emerged clarity. This
staying present.
moment before I became a mother for the second time changed my life.
THAT’S EXACTLY WHAT I DID. I FINALLY ALLOWED MYSELF TO JUST BE.
My two births had the same unmedicated outcome, but my second experience invited the new belief that just by being, I am worthy and I am enough. It lit a fire in me to challenge how I was taught to live life and
Be in my body, in the present moment,
create my own story through a lens of
connected to my baby and basking in the
curiosity. Grounded in love.
energy of birth. No methods or techniques required. Just before my baby crowned, I saw a flash of white light and heard the word “Open!” repeated continuously in my mind. Yes, I needed to physically open my pelvis to get
Growth Happens When You Surrender My change of heart has led me to this moment, writing this piece. I never trusted myself to be vulnerable, for fear of disapproval and criticism. Yet, here I am, openly sharing the dark secret that took me 28 years to admit to myself. I am no longer chained by my old beliefs about who I am. All I had to do was listen to the wisdom of birth and surrender to my own rebirth. This reawakening has given me the opportunity to see that everything that happened to me was a gift.
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“We know that birth takes a woman from one place in her life to another. The birth of a child certainly does change her viewpoint of herself and I believe her viewpoint of the world.” – Sameerah Shareef
I’ll leave you with this parting thought: Every birth is a sacred experience that is meant to grow you and expand you in ways that you cannot consciously understand. By approaching birth with openness and curiosity, you are ready to receive the change of heart that birth has to offer YOU.
Kelsey Budge is a doula, perinatal personal trainer, and owner of The Movement Doula. She believes that pregnancy, birth, and postpartum is a journey that invites spiritual growth. She acknowledges the impact of a woman's story, guides women in embodiment practices, and is honored to witness the creation of a new family.
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• MAY/JUNE
2021
15% OFdFe with coBW LOVEW
*paid partnership with WomanBeeWell
holistic living
ESSENTIAL OILS FOR MOTHERS:
HOW ESSENTIAL ARE THEY REALLY? By Margie Kirschner
What’s the buzz about these essential oils, anyway? I thought often while scrolling
social media. Another post. Another avid user. Another life-changing testimonial. I’ll admit I was skeptical. A few months into my pregnancy with my daughter and I found myself willing to try anything to ease my all-day “morning” sickness. (And who decided that “morning sickness” was an accurate term for my condition anyway? That’s another story!) Like any expecting mama, I did my research. I found that many essential oils are recommended to use with caution during pregnancy. For example, lavender essential oil has been linked to halting early labor. (Raybern 68). Therefore, it is important to consult with your care provider before use.
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MY TOP 3 OILS TO USE DURING PREGNANCY At the recommendation of my midwife, I opted to try ginger, chamomile, and lemongrass essential oils to ease my morning sickness. And… Oh. My. Goodness! I can confidently say this
was when my skepticism of essential oils went out the window.
"Like many of the users I had questioned before, I experienced the magic, and also became a believer." The magic of using essential oils for my morning sickness resulted in: Subsiding my feeling of nausea Uplifting my overall mood (bonus!) Improving my mental clarity (HUGE bonus!)
What woman, pregnant or not, doesn’t want those benefits?! To answer my opening question, I believe that essential oils are absolutely essential and I have continued to use them for a variety of lifestyle functions. Keep reading to learn more! 44
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THE BEST ESSENTIAL OIL TO USE DURING BIRTH (YES!) Fun fact about me: I am a
Essential oils for creating a
trained Birth Doula. I will never
peaceful and positive birth
forget during my training; a
environment? I was
midwife suggested the use of
intrigued! This tip is
orange essential oil during
now one of my
birth. What was interesting to
favorite little
me was that she was not
hacks to pass
making the recommendation
on to clients
for the sole benefit of the
when preparing
birthing mother, but as a mood
for birth. I am all
booster for anyone who would
about helping mamas
enter the delivery room.
keep negative vibes out and
"Essential oils create peace and positivity! "
happy labor vibes in! continued on page 48
*paid partnership with WomanBeeWell.com
ESSENTIAL OILS TO RELIEVE PERIOD PAINS
My daughter is now almost two years old and I am always delighted to find new ways that essential oils can support my health and wellness. In fact, I have found them increasingly supportive during my menstrual cycle. . For example, a drop of peppermint essential oil on my temples is the perfect ailment to a premenstrual headache. My cramping and lower backaches are eased with the use of a blend of clove, helichrysum, peppermint, and wintergreen essential oils. In fact, essential oils have become the only tool I use for my premenstrual symptoms.
Coined, “A girl’s best friend” by author Lucy Libido, Clary Sage essential oil is linked to balancing hormones. (Libido 43). Using essential oils topically is my preferred method during menstruation, but I also adore freshly spayed linens for indulging in fragrant rest. See the recipe at the end of this article for my favorite DIY linen spray!
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ENJOY ESSENTIAL OILS MANY WAYS .
Spraying linens and dabbing onto your temples isn’t the only way to experience the benefits of essential oils. There are several ways that you can incorporate essential oils into your home and health routine: Diffusing essential oils throughout your home Adding a few drops to your bathwater (Hello spa day!) ·Dilute and apply them topically ·Mix with a carrier oil and massage onto the skin ·Create a DIY Room or Linen Spray (recipe on the next page) Whether you use essential oils as a mood booster, add to your health routine or decide to indulge in a spa bath; there will be a benefit. Perhaps, it will make a believer out of you too! . Sources: Raybern, Debra. Gentle Babies: Essential Oils and Natural Remedies for Pregnancy, Childbirth, Infants and Young Children. 5th ed., Growing Healthy Homes LLC, 2014.
Libido, Lucy, and S. Lucy Libido Says.....There’s an Oil for THAT: A Girlfriend’s Guide to Using Essential Oils Between the Sheets (1) (Volume 1). 1st ed., CreateSpace Independent
Publishing Platform, 2016.
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MARGIE'S FAVORITE LINEN SPRAY Ingredients:
10 drops Lavender Essential Oil or other favorite aromatic essential oil 2 tablespoons Witch Hazel 6 tablespoons water Directions:
1. Combine witch hazel and lavender in a small glass spray bottle and shake together for about 30 seconds. 2. Add water. Shake for 30 seconds. 3. Spray lightly to refresh fabrics.
Margie Kirschner is a Birth Doula and Founder of Unashamed Mama, a virtual doula service and motherhood empowerment collective. Margie is passionate about educating moms and moms-to-be on the benefits of learning their options to support their mind, body & soul throughout pregnancy, birth, and postpartum. Visit her website at www.unashamedmama.com to access Margie’s free Birth Plan Guide and Menstruation Booklet to help you connect with your cycle. 50
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2021
*paid partnership with WomanBeeWell.com
WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN
discover yours with us
WWW.WOMANBEEWELL.COM
skin wellness
5 Harmful Ingredients to Avoid
Pregnancy Safe Skincare By Helen Huynh
When you find out you're pregnant, certain parts of your life may require small adjustments including storing away your favorite wine, avoiding certain foods, medicines and yes, this also includes some skincare ingredients. Similar to medicines and vitamins, skincare ingredients are absorbed through the skin and can be passed onto a developing baby.
If you are someone who has your AM/PM skincare routine down pat, it is always best to be on the cautious side for the next nine months.
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2021
SKIN CHANGES DURING PREGNANCY: YES, IT HAPPENS Whilst some ladies are blessed with the mama glow for the entire nine months, others may undergo undesirable skin changes, all thanks to pregnancy hormones. These can include one or all of the following:
Increased skin sensitivity Pregnancy melasma (dark patches on the face) Acne
It is not always easy to adopt a new skincare routine that suits your particular skin type but with new technology and more brands to choose from, hopefully, the process will be far less daunting. Always check in with your OB/GYN for guidance if you are feeling unsure.
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1
AVOID
Bakuchiol: is promoted as a safe and natural alternative to Retinol.
4
AVOID
Retinol: This includes Retinol, Retinaldehyde, Retinoic Acid and
However, there is currently not
Adapalene (available over the
enough evidence to support their
counter in the US). Typically used
safety profile during pregnancy so
for anti-aging and to treat acne.
it is recommended to check in
ALTERNATIVE
with your OB/GYN prior to commencing.
Over-the-counter strength
ALTERNATIVE
Azelaic Acid, Glycolic Acid, Salicylic Acid and Benzoyl
Vitamin C and synthetic Peptides
Peroxide for the management of
are also considered as safe
acne during pregnancy. In
alternatives for antiaging.
addition, Vitamin C and synthetic Peptides are also considered as
2
AVOID
Hydroquinone: Readily absorbed into the body and is best to avoid during pregnancy. Typically used to treat hyperpigmentation.
ALTERNATIVE
3
safe alternatives for anti-aging.
5
AVOID
Parabens: are commonly used as a preserving agent in skin and hair care products. Whilst there are
Vitamin C, Niacinamide and
conflicting data to suggest they
Licorice Root Extract are safe de-
can cause harm to the developing
pigmenting alternatives and there
fetus, it is always best to be on
is substantial research to support
the cautious side.
their claim.
ALTERNATIVE
AVOID
Parabens are slowly being
Oxybenzone: There is still conflicting evidence on the safety
replaced with newer preservatives on the scene such as Sodium Benzoate and Phenoxyethanol.
of chemical based sunscreens during pregnancy.
ALTERNATIVE Mineral sunscreen such as zinc oxide and titanium dioxide are considered safe and are endorsed by Cancer Council
Helen Huynh is the founder of Ellé Derm, a pharmacist and cosmetic formulator. She enjoys sharing skincare tips based on peer-reviewed medical journals. She's been in the pharmacy and beauty space for over 14 years where she shares evidence-based information with customers on a daily basis. She has a passion for skin science and is always testing new formulations.
Australia.
References: 1: Skin Conditions During Pregnancy: FAQs. American College of Obstetrician and Gynecologists. Updated June 2020. Online access: https://www.acog.org/womens-health/faqs/skin-conditions-during-pregnancy? 2: Sunscreen FAQs. Cancer Council Australia. Online access: https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/about-sunscreen/sunscreen-faqs 3: Bozzo, P et al (2011). “Safety of skincare products during pregnancy”. The College of Family Physicians of Canada. Online access: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114665/
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Our 7 Most Favorite Prenatal Yoga Poses Most prenatal yoga flows incorporate these poses and then some. Find one that works for you. Your body and baby will love you for it!
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DIASTASIS RECTI QUESTIONS ANSWERED! I get a ton of questions regarding this subject. Because there is mixed information out there, this topic can be controversial at times, but I am here to help clear some of that up.
In this episode of The Core Connections Podcast, I answer the
6 most common questions
I get regarding diastasis recti.
-Erica Ziel
Never heard of diastasis recti? Then you're in the right place. Yes, it can happen during pregnancy, but not exclusively! Learn more about it on The Core Connections Podcast. If the focus is just on preventing and healing diastasis recti, then
you're missing the bigger picture. CLICK HERE to get your FREE Diastasis Recti Guide
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TREAT YOUR BODY LIKE IT BELONGS TO SOMEONE YOU LOVE
because it does, doesn't it?
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MOVEMENT IS MEDITATION FOR YOUR SOUL, FOR YOUR MIND, FOR YOUR LIFE. -ERICA ZIEL WOMANBEEWELL
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strong woman spotlight
ERICA ZIEL
Founder of Core Athletica® Inc. (and our very own Movement Specialist!)
Erica Ziel has been a part of my life since 2018 and now I can't imagine where I'd be without her. It all started with her Knocked-Up Fitness Prenatal Program that prepared me for childbirth and made my core the strongest it had ever been. After 30+ hours of labor, I ended up needing a csection that totally ruined my core... but not for long! After 6-weeks of recovery and doctor approval, I started her Core Rehab Program and regained my strength within 1 week of starting the program! Today, with a toddler running around me, Erica's Core Studio Program is the life-saver that is MADE FOR BUSY WOMEN! I am thankful to have met and work with Erica, her programs, and her philosophy on movement. Erica’s ongoing support for moms-to-be and fullon moms is perfect for our Pregnancy and Motherhood Issue. And of course, who better to feature in this issue than our very own Resident Movement Specialist!
Erica is featured in:
My Core Rehab Program is known as the goto postpartum recovery program but also amazing for those who have grandkids, or even no kids at all. Core Rehab is a 6-phase lifestyle program designed to teach a woman how to properly strengthen her deep core (including the pelvic floor), to heal diastasis recti, say good-bye to peeing her pants, aches and pains, improve posture, confidence, and gain invaluable wisdom about her body! Out of requests from my Core Rehab students I created my Core Studio workout membership + app. With over 90+ Pilatesinfused workouts to date, and more added monthly! The majority of workouts are 1015 minutes in length because I’ve found shorter, yet extremely effective workouts, BELINDA: Thank you, Erica, for taking the
help my members create a consistent
time out to share your story with me and the
movement practice that continues with my
WomanBeeWell Community!
methods for safely and properly strengthening their core and body.
For our readers that are unfamiliar, can you tell me about your company, programs, and how you support women's wellness? ERICA: Absolutely! My company, Core Athletica® Inc is all about empowering a woman to heal her body through movement, intuition, and breathwork! I offer a prenatal program, The Knocked-Up Fitness® Membership, to give expecting women safe and effective workouts during pregnancy, group coaching support, birth prep
IT’S A SURE WAY TO BE ABLE TO GET YOUR WORKOUT IN SO YOU CAN MOVE THROUGH YOUR DAY AND FEEL STRONG, ENERGETIC, AND CONFIDENT!
programming, deep core training, and more. WOMANBEEWELL
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After a visit to the Mayo Clinic, I was informed that I needed to strengthen my quads (what a novel idea!) and that was what started my interest in exercise, specifically the power movement has to heal our body. By the time I was 21 I had rehabilitated my knees and have been knee-pain free ever since! I went on to study Pilates and have just continued to deepen my knowledge about the body on both a physical and energetic level ever since. B: Before you became a “supermom”, what
As far as challenges, I’ve not been one
inspired you to become a trainer/coach,
who’s ever trained clients with the focus of
and what challenges did you face when you
weight loss – it’s got to be deeper than that.
first started out? How did you overcome
Once you discover there’s much more, the
them?
weight naturally comes off. I’ve definitely had clients over the years (more so in the
E: I’ve been training/coaching since I was
beginning years) that weren’t the right fit
19! I originally planned to double major in
for me.
Exercise Science and Dietetics, but once I began I realized I wanted to focus solely on Exercise Science. I loved learning about the body and specifically was fascinated with how we can heal our body through movement.
ONE BIG THING I’VE LEARNED OVER THE YEARS (WHICH HAS BEEN REALLY HARD) IS THAT I CAN’T HELP SOMEONE WHO’S JUST NOT READY.
As a child, I grew up with knee pain from the age of 5, was always injured, and never got the chance to be the athlete I knew I could be. Doctors just kept saying that it was
As much as I want to help everyone and
growing pains but by the time I was 17 and
anyone who will listen, I’ve discovered that
still dealing with almost daily knee pain we
I can’t and I’ve (mostly) learned to be okay
knew it was more than that.
with that. I’ll be here when ready.
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B: Wow, what a story! I think that we don’t always realize that other women in the wellness space almost always arrived there because of some kind of personal struggle that they were able to overcome and that it becomes what they teach. And I TOTALLY relate to not making weight loss the ultimate goal. In fact, it’s one of the philosophies of WomanBeeWell that weight
B: You are an amazing coach. What is your
loss or weight gain is just one possible
favorite part of being a trainer/coach?
symptom or indicator of health, and it isn’t even the best one! Of course, this stemmed
E: Seeing the transformation in my students
from my own frustrating experiences with
and clients! I’m not just talking about the
“trying to lose weight”, which is no doubt
physical results, there’s always deeper
why your programs are such a great fit for
learning that my students and clients
me and the WomanBeeWell Community!
discover along their journey.
I LIKE TO PUT A HUGE EMPHASIS ON THE “JOURNEY” AND NOT JUST FOCUSING ON THE “DESTINATION”
because it’s along the journey that my students are able to experience even better results… results they may not have even been looking for! So many times those results don’t just improve her life but they help transform her life! WOMANBEEWELL
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FALL IN LOVE WITH HEALING YOUR BODY.
B: I first met you through Knocked Up
I always encourage an expecting mom to
Fitness and it was the best decision EVER
focus on her deep core foundation training
for me and my baby!
and then do just 1 or 2 moves that feel good for her. The next thing she knows, she feels
Tell our readers a little more about
stronger and more energized for her day.
Knocked-Up Fitness. What makes it such a unique and complete prenatal program?
The program is full of pregnancy health topics and interviews with myself and other
E: Belinda that’s so wonderful to hear! As
experts, birth prep, my push prep method
you know it’s more than just a fitness
(teaching her how to better prepare for the
program. I say that about everything I do.
pushing stage of labor, which can help with
Initially, on the outside, it can look like that
decreasing time pushing and severity of
but the truth is it’s so much more than that!
tearing), plus group coaching calls offered each month! Women are sure to get the
Movement is healing, it’s nurturing and
support they need and questions answered.
amazing at preparing a woman for her pregnancy, for birth, and for an easier
Even for expecting mamas who are planning
recovery postpartum!
a cesarean, or not, the deep core training is extremely important! I hear incredible
In my Knocked-Up Fitness® prenatal
testimonials from our C-section mamas, and
program, I teach deep core foundations that
their physicians, who say how much easier
I carry throughout all the workouts and the
their recovery is because of the deep core
movements I teach.
training she did during her pregnancy. WOMANBEEWELL
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B: Yes! I can attest to the power of your program for C-section recovery. Mine was unplanned and even my doctor was amazed at how quickly I was able to get my core strength back afterward!
So I’m dying to know… How do you juggle being a mom, running your coaching business, podcast, and everything else that you do?! E: Patience, grace, and flexibility! It’s a juggle for sure. I’m not going to sugarcoat it for anyone because it’s a constant juggle. With three kids it means I need to ask for help some days, whether I want to or not, sometimes I just physically can’t get 2 kids to different places at the same time. My kids also are learning that mom has to say ‘no’ more because I need to prioritize what I’m doing, but I also want them to recognize there are many other times that I’m more than happy to do whatever they want to do. Some days go much smoother than others. Some days I feel amazing and other days more tired than I’d like. Sometimes I don’t get my podcast recorded until the day before it’s supposed to go live! I don’t love it, but that’s my reality right now. Somedays I crush it and get a ton done, other days I just need a break. Thankfully I’ve got an amazing team – I’m so grateful for them! 72
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JUST TO SUM IT UP, DON’T BE HARD ON YOURSELF WHEN YOU DON’T ACCOMPLISH EVERYTHING ON YOUR TO-DO LIST. When we can learn to live in the moment and be present as much as possible, give ourselves grace, and be more flexible with our days – stress decreases and life is more enjoyable! Remember we aren’t here to live a “perfect” life... so stop and reflect on things that you may be spending time doing that just aren’t in alignment with your priorities B: Yes, that’s so true. Words spoken from a realistic mom for sure! What is one part of your own wellness routine that you would recommend our
E: Just one? I have so many, but intuitively I
readers to try, and why?
feel I need to share that sleep is what I would recommend. I finally prioritized my sleep almost 3 years ago and it changed my life! Not just getting more sleep, but creating a routine around sleep is key. We can be doing everything else right (exercise, nutrition, supplements, etc.) but if you aren’t getting good quality sleep your body is not recovering the way it needs to. It’s also extremely important for our brain to function at its highest! WOMANBEEWELL
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B: I totally agree with you! Sleep is my absolute JAM. We don’t realize how important it is until we start losing some of it, or the quality is diminished. For me, it’s one of the main facets of whole-body wellness. I want to thank you again for taking the time out to speak with me today and let the WomanBeeWell Community get to know you better! Is there any departing wisdom that you would like to share with our readers? E: Never accept a diagnosis as a final – I like to say that a diagnosis is a symptom of what’s going on in your body. If you believe that your body can heal, it will with the right guidance, tools, and techniques.
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"IF YOU FEEL INTUITIVE GUIDANCE TOWARDS SOMETHING, EXPLORE IT.
WANNA KNOW HOW ERICA EXPLORES LIFE?
START LOOKING AT LIFE AS MORE LIKE AN EXPLORATION, AND BE OPEN-MINDED TO TRYING AND LEARNING NEW THINGS."
WITH COFFEE OR TEA?
WOMANBEEWELL
• MAY/JUNE
2021
But first… COFFEE!
EARLY BIRD OR NIGHT OWL? Whoo whoo… night owl all the way!
FAVORITE WAYS TO MOVE: Pilates (obvi!), Walking/Hiking
IT'S NOT ABOUT PERFECTION, IT'S ABOUT PROGRESS.
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mindset
CUT THROUGH CONFUSING SLEEP ADVICE WITH THIS ONE TRUTH By Ashley Crowe
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2021
Babies can be difficult. And baby sleep can be the most difficult thing to figure out. If you have a little one, then you’ve heard the million-dollar question:
“IS YOUR BABY A GOOD SLEEPER?”
This question can be the absolute worst. None of my babies have been good sleepers. All three were crap sleepers. And as a first-time mom, this question always left me feeling horrible. I spent so many nights Googling how to get my kids to sleep. I read ALL of the articles. I tried almost all of the things: the pickup/put-down method, backing a chair slowly out of the room, rubbing his back without picking him up, not making eye contact, laying him down drowsy but not asleep.
And none of it worked. I just knew that I was doing everything wrong. Between a birth that didn’t go as planned, a rough start to breastfeeding, and a lack of sleep for everyone in the house, I felt like a failure.
Sound familiar? This guilt is all too common. After months of battling my child’s sleep, a switch flipped in my brain. I realized the secret that no sleep book or coach wants to tell you — every baby is different. WOMANBEEWELL
Their needs, their likes, their timeline. Not one child is the same as another. No one wants to tell you that your baby isn’t broken. Nobody educates new parents on what is biologically normal baby (and toddler) sleep. But this simple realization is what finally broke my cycle of stress, guilt, and sleep deprivation. It is ok to break the sleep “rules” that all of the baby gurus tell you (keeping safety in mind, of course). • MAY/JUNE
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If you rock your baby to sleep, that’s ok. If you sing your child to sleep every night, that’s great. If your kid needs to lay down with you until they fall asleep, that is so normal (and it can even be a great way for you both to end your day). Your kid will learn how to sleep on their own when they are ready. They won’t always need you to rock them. You are not setting them up with “bad habits”. You are giving your child what they need. And you are establishing a strong connection with them in the process. The realization that every baby is different has helped me immensely during my parenting journey. It has informed many of my parenting choices over the last six years. And it has taken away so much of my stress. I still feel a twinge of guilt when I think of all the “sleep tricks” I tried to use on my first. Especially the advice to not make eye contact with your awake baby when trying to get them back to sleep. I wasted so many nights not connecting with my child. And that is a bummer. Because now that I’ve done it a few times over, I have come to realize that parenting is all about connection.
So, what should you do? Whatever works best for your family. Try some different sleep arrangements. Switch up that bedtime routine if it’s not working for you. Listen to your baby — they will let you know what they need. 80
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Some babies love their own space. And will fall asleep while reading a bedtime story (at least, that’s what I hear. I have yet to experience that magic). Others you will rock until they are two. And there will be nights when that is frustrating. When you wish you could just lay them down and watch that movie with your partner. But I promise, when you look back, you will not regret this time with your child. Your baby will grow up, and they will sleep. All on their own...eventually.
Ashley Crowe is a content marketer and copywriter specializing in early childhood. She homeschools her three boys, and when she has enough coffee and time, she writes. If your product or service is designed to reduce the overwhelm that parents feel daily, and you want to share it far and wide, you can reach out to Ashley on her website.
If they need to hear that song three times, have their backs rubbed, or have their white noise machine just so, don’t worry. It is not forever. And giving in to their needs is not setting them up for failure. They will sleep. And so will you.
"Ditch the stress and the guilt, and do whatever works best for you and your child."
Within 2 days, we were able to get rid of all sleep props and put our baby down WIDE AWAKE! There are not enough words to express how grateful we are. Our baby slept for 13.5 hours straight that night. Lisa C.
Even if you’ve read all the baby sleep books, tried every sleep method, and are convinced your child just hates to sleep...
CLICK HERE to join our FREE Baby Sleep Workshop with Christine McCutcheon, Creator of NoBSBabySleep.com
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• MAY/JUNE
2021
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MOTHER'S LITTLE HELPER NEED TO RELAX? RELEASE STRESS AND ANXIETY THE NATURAL WAY WITH THIS ORGANIC HERBAL TEA.
IT’S GOT VALERIAN (AKA “NATURE’S VALIUM”) TO TAKE THE EDGE OFF YOUR 24/7 REALITY. PLUS SOOTHING CHAMOMILE, PEPPERMINT AND LEMONGRASS FOR AN ADDED DOSE OF TRANQUILITY. AND PRETTY BLUE CORNFLOWERS JUST TO MAKE YOU HAPPY. ONE SIP OF THIS CAFFEINEFREE TISANE AND YOU’LL FEEL LIKE YOU’VE SPENT THE DAY AT A SPA.
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Just Peachy Popsicles Stay cool this summer with these refreshing tea-infused peach popsicles featuring Twin Flame Tea. Ingredients: 4 cups brewed Just Peachy Tea Blend 3 tablespoons sweetener of choice (optional) diced or whole frozen peaches popsicle molds and sticks Instructions: Brew tea as you normally do. Add in sweetener of choice + frozen peaches. Pour mixture into popsicle molds. Freeze 8-12 hours until solid. ENJOY! Recipe yields: 8 popsicles RECIPE
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BY:
• MAY/JUNE
2021
superfood spotlight
Match-ahhh If you know anything about the WomanBeeWell Community, it should be that WE LOVE TEA! Matcha is one of our absolute favorite kinds of tea for its flavor, versatility, and stellar superfood benefits! 90
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Matcha is a type of green tea powder that comes from green tea leaves. When you consume matcha, you are actually consuming the entire leaf, so you get all the benefits of green tea and then some!
HEALTH BENEFITS OF MATCHA GREEN TEA So let's talk about the magic that is matcha tea. It is a high-quality powdered form of green tea, therefore you get the same health benefits, but heightened. This type of tea may help to reduce blood pressure, increase focus and concentration, and encourage more energy. Enjoy a cup of matcha tea up to 2-3 times a day to get the most benefit.*
Try out matcha green tea for yourself and see how you like it! See how you feel after you enjoy it. You can make it at home or visit a local coffee/tea shop that sells it so you can give it a try beforehand.
*Always consult with your physician before making any changes to your daily food intake.
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LOADED WITH ANTIOXIDANTS There is a high concentration of antioxidants in matcha green tea, even more than you will get with regular green tea or other types of tea. Antioxidants have been shown to help reduce the risk of the inflammation that can play a part in the development of many chronic diseases like Alzheimer’s disease, cardiovascular disease, cancer, diabetes, and depression just to name a few.
BOOST YOUR ENERGY LEVELS Matcha green tea does have a small amount of caffeine, but that isn’t necessarily the only thing you get your energy from. This combined with the other nutrients in matcha, including L-theanine, can give you an extra boost of energy. It's also a mellow kind of energy, so it can help you coast through your day or even through a workout without feeling a "crash" afterward.
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IMPROVE YOUR HEART HEALTH Matcha green tea is also great for a healthy heart and cardiovascular system. It helps to lower your bad cholesterol and raise your good cholesterol, while also lowering your blood pressure. If your doctor is concerned about your heart, it can definitely be worthwhile to add this green tea to your healthy diet.
MATCHA FOR MORE THAN JUST TEA As I mentioned, matcha is versatile. While it makes a delicious cup of tea, or tea latte, it can be used in many other ways. It can be sprinkled into a smoothie for an extra boost of antioxidants. My favorite way to enjoy it is in Baked Matcha Donuts! Think baked goods like health boosted cakes, cupcakes, mousse, pancakes... the possibilities are endless. It also pairs well with vanilla, honey, fruits, and even chocolate.
Baked Matcha Donuts Get the recipe @womanbeewell on Instagram
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Ingredients: 8 oz. plant-based milk of choice 1-1.5 tsp. matcha green tea powder sweetener of choice (like stevia or agave) 1 cup ice
Make Your Matcha
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Heat 8 oz. of plant-based milk in a pan on the stovetop, just until it’s slightly boiling. The ideal temperature for matcha tea is up to 176°F/80°C. Any hotter than that can ruin that beautiful green powder. *Nespresso Aeroccino3 milk frother heats your milk perfectly with the touch of a button. HUGE time saver!
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Once milk is heated, put 1 tsp. matcha powder into your mug or glass. This container should be able to hold at least 12 oz. of liquid. Pour about 2 oz. of the heated milk over the matcha.
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Whisk away! Using a small whisk, like a traditional Japanese bamboo whisk or a mini wire whisk, mix the matcha with the milk until there are no visible lumps. You should have a light layer of froth.
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Slowly add the remaining milk to your glass while whisking. Add your choice of sweetener to your taste. Finally, top with the cup of ice, stir, and ENJOY!
WOMANBEEWELL
• MAY/JUNE
2021
4-Ingredient Matcha Latte
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WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN. We hope you've enjoyed this issue of WomanBeeWell Magazine! Don't forget to follow us on our socials. Our goal is to support and help each woman discover her unique wellness through nutrition, mindset, and movement.
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