Improving Your Parental Posture - Tips from a Chiropractor

We don't realize that sometimes simply feeding and lifting our young ones can in fact hurt our posture, and in turn our backs, necks and shoulders.

I didn't really realize this myself, until I had Ray...I was cluster feeding her always, and she became very used to being in my arms. So I spent a lot of time with her cradled, and didn't pay attention to posture, admittedly. I noticed, a few times, some pinching or knotted pain in my lower back occassionally. At one point, I even was in pain picking her up from her crib. I ignored it for a while, thinking I am in good health, so it shouldn't be an issue. Eventually, Vick told me I need to go to his chiropractor.

I never had seen a chiropractor before, ever. 

Well going was a great idea for me. I felt great, and was told that it would be a good idea to go in a few more times. Me, ignoring my posture, sleeping awkwardly, could do some long-term damage to a normally healthy spine and neck. So I paid better attention to posture, and I'm thankful Vick made that appointment for me. I have notably a lot less back pain (then and now).

So, needless to say, I think it's important to share some tips on improving your posture, or being conscious of it, for all moms with babies.

Here are some tips provided by Dr. Nekessa Remy, a Top Canadian Chiropractor. Dr. Remy works in health and wellness, and helps parents to prevent sore muscles and back. She offers up these key tips to moms with babies. 

Improve your Parental Posture

When Feeding the Baby

Sufficient support on your elbows is key in making sure that your arms and shoulders can relax. Whether you are breastfeeding or bottle feeding, make sure you sit tall, preferably in an armchair – a feeding pillow under your baby can help to prevent you from bending forward to reach your baby.

When Carrying or Holding Your Child

Keep him or her close to your body and balanced in the center of your body instead of holding your child in one arm and balanced on your hip. This will lessen the strain and will evenly distribute the weight. When using a child carrier, keep your back straight and your shoulders relaxed to avoid straining your back and neck.

When Lifting Your Child Out of the Crib

Make sure you keep your feet shoulder-width apart and knees slightly bent when lifting your child out of the crib. Feel the lift coming from the core of your body as you engage your abdominal muscles, while keeping your head up and hips slightly bent. Make sure to use both arms to lift your child as you closely hold him or her close to your body. Straighten your hips, making sure that you are in an upright position with your knees returning to a full stand. To return your child to the crib, use the same technique.

When Lifting Your Child From the Floor

Use a half-kneel lift and work your way up slowly. First, stand close to him or her on the floor and while keeping your back straight. With one foot slightly forward than the other, bend your hips and knees to lower yourself onto one knee. From the half-kneeling position, hold your child close to your body, tighten your abdominal muscles and push with your legs to slowly return to the standing position. To place your child back onto the floor, use the same half-kneel technique.

When Pushing a Stroller

Stay as close to the stroller as possible – this will allow your back to remain straight and your shoulders back. Push with the force coming from your entire body instead of exerting energy just from the arms. Avoid pushing the stroller too far ahead as this will cause you to hunch your back.

For more information, please visit Dr. Remy's website and Facebook page. 

These tips and all images are courtesy of UpLevel Solutions and Dr. Remy's practice.

Meal Planning Tips

With a new year comes a set of resolutions. The most common one being in and around getting healthier, which includes healthy eating.

It is true that not only new moms sometimes struggle to plan meals to eat healthier for themselves, but often have the added pressure of creating a daily meal, 3 times a day for their entire family. Time and options can contribute to the stress of trying to figure out what to create every single day.

That is why meal planning is growing in popularity. It is a tool aimed to serve to plan for the week, each week, for all your meals and snacks.

I have put together some tips that I personally found useful around meal planning for myself, and my family:

• Identify your biggest challenge: Is it breakfast, is it dinner, is it feeding the kids, or is it snack options?  It is ok to have multiple challenges, but identifying and taking the time to find out what the struggle is, is half the battle. Once you have that figured out can you start to create a plan to tackle that challenge.
• Always create a shopping list: Trying to wing it at the grocery store often results in guesswork later in the week when trying to create the actual meals. If you have some meals in mind that you want to make that week, put together an ingredient list so you are prepared.
• Ensure you have fresh options stocked: Perishable items need to be replenished, which can be work, but it is doable. If you have it available and in a visible area (such as a fruit bowl on the kitchen counter), you are more likely to grab it and do something with it. 
• Eat what you like: Don't be extreme if that isn't your style. Meal planning won't work, and won't stick if you are choosing what you think you should eat vs. what you actually will eat. There are healthy alternatives to almost anything, talk to someone to find out what some alternatives may be. 
• Do not forget to include hydration as a part of your daily consumption: Food is vital, but so is water or hydrating drinks. Often thirst is confused for hunger, ensuring you have hydration options through the day will help in major ways. 

These are some key elements, of course I can go on and on...but I hope you can take something away here that will make it a bit easier to start tackling those healthy eating goals.

5 Super Cool Parenting Tips

Parenting advice is abundant, and can sometimes be overwhelming for the new mom. Having said that, it's comforting to often hear advice directly from people that have actually gone through it and giving you personal experiences. Relate-able advice is easier to take, and I know that personally, I referred to it often when learning the ropes.

As a mom blogger, I am fortunate to have found some great bloggers with great advice out there.  Tips that I found useful to all moms alike when just trying to do our best.

I wanted to share some advice that I personally asked for, how to be an effective parent, how to keep the kids busy without always resorting to TV and movies, what advice to try and instill into kids as they get older, and my own guilt of letting my toddler sleep with us from time to time. I consistently found myself referring to other parent bloggers, and found it such an invaluable source. Mom bloggers, really are friends that are there for moms, looking to help moms and form this impeccable community. I am so thankful to have linked up and found this awesome group of strong and informative women.

So fellow moms, here is a round-up of just a few great parenting tips from mom bloggers, direct from the source, from moms just like you.

Why I Started Letting My 2-Year Old Sleep In Our Bed

5 Tips to Surviving Parenthood as an Introvert

15 Stress Busting Activities for Kids

Need 20 Minutes? Here's 5 Ways to Keep Your Kids Busy Without TV

Why You Need to Talk about Dalai Lama With Your Kids

I hope you can relate as much as I did to these posts.

Much love.

A Gift From Your Baby - a guest post by Trudi Goels

I was contacted by Trudi, of the Canadian Blood Services, who is trying to spread awareness around the National Public Cord Bank.  It is a great program that allows women to donate the cord, which is used to save lives already. I was, myself, interested in this program when I was delivering at BC Women's, so I was happy to have Trudi write a guest post here.

Please read on to learn more about this amazing program.

A Gift From Your Baby

When we think of babies and gifts, we think of giving them to newborns. But have you ever thought about receiving a gift from a newborn?

At birth, you and your baby share an amazing lifesaving gift: umbilical cord blood. Cord blood is rich in stem cells, which can be used for life saving transplants. There are more than 80 illnesses that can be treated with a stem cell transplant, such as leukemia and aplastic anemia.

Canadian Blood Services can collect cord blood after a healthy delivery at BC Women’s Hospital & Health Center, and if the cord blood unit meets all of the criteria for storing, it will be listed on a database that makes it available for a patient in need of a transplant. A patient like Aaryan. http://www.match4aary.com/


Aaryan is only 11 years old and for more than a year he has been living with aplastic anemia.  It’s a condition where the bone marrow fails to produce enough new blood cells. In a healthy body, the stem cells in our bone marrow mature and become healthy red cells, white cells, and platelets.  Aaryan’s stem cells aren’t doing that for him.  This is why he needs a transplant.

Aaryan has an added challenge. He is has a multi-ethnic background, with Vietnamese and Afghan heritage.  For a patient to find a compatible donor, they are matched through Human Leukocyte Antigen (HLA) typing.  Patients are more likely to find a match from someone who shares the same ethnicity.  The number of people who share Aaryan’s unique ethnic background are few, and even fewer have registered to donate stem cells or have donated their cord blood.

You have a unique opportunity to help Aaryan and patients like him by donating your cord blood if you meet the following guidelines:

-Healthy (mother and baby) with no medical conditions that could be passed on to a patient;
-Mothers must be 18 years of age or older, and have a signed consent form prior to labour starting (you can download the form here https://blood.ca/en/cord-blood/how-do-i-donate
-Mothers reaching 34 weeks or later in their pregnancy
-Mothers not having a multiple pregnancy (i.e. twins, triplets)
-Mothers fluent in English or French
-Mothers delivering at one of the five designated collection hospitalswhere the Canadian Blood Services Cord Blood Bank is operational

At the time of delivery your physician or midwife will determine if the cord blood collection may proceed. There is no cost to donate your baby’s cord blood

Like Aaryan, Nate needed a stem cell transplant.  His mom would like you to consider donating your cord blood, so that you can help people like her son.
Click here to watch a video about this.

For more information visit https://blood.ca/en/cordblood


Trudi Goels is the Stem Cell Territory Manager for Canadian Blood Services in British Columbia/Yukon. She has a deep passion for helping patients by providing education and opportunities for people to save lives through blood donation, registering as a stem cell donor, donating cord blood or becoming an organ and tissue donor.  She’s the mom of one amazing teenaged son and step-mom to her two fabulous bonus-kids. 
She can be reached at Trudi.goels@blood.ca if you’d like to know more or you can always visit www.blood.ca   She’d be remiss if she didn’t tell you – it’s in you to give.

The Gift of Giving by "Green Gifting"

This time of year can easily get away with us. We are asked, "momma can you buy me this," or "can I please open gifts now please please please."

Although my kids are quite little, it would be nice to start some tradition to reinstate the meaning of Christmas, in our house. This could be a little gesture, perhaps it will stay and carry on. I had this in mind and contemplating what those could me. I want to exemplify that it is great to do for others, vs only expecting gifts. But what?

By luck, my niece stayed over. I grabbed her and Caiden and took them both to Value Village for some "green gifting" inspiration. En route, she told me how her school had some books from Value Village. And then it hit me. I will get the kids to choose as many books as possible and we will gift them to a cause that would love some books.

The kids loved it and so they set out in Value Village's book section to find books and books and books. And books they found, that's for sure.

There are so many walls and shelves of books at Value Village, all in good shape and in need of kids imaginations. Because they are so low priced it is easy to gather and purchase a lot. Giving a lot feels great and to my surprise, the kids were excited about giving lots and lots of books to kids in need.

I was so proud of these guys, they didn't once ask to keep them all to themselves and took time to choose books they thought other kids would love. 

While there, I noticed that there are many items people can benefit from, so many opportunities to give used items to those in need or on low or fixed incomes. This green gifting program is fantastic, and we all should be aware all we can do our part when we can, as we can.

So books in bags, smiles and excitement in our hearts, I tasked my niece to find a charity to donate these books to. 

Green gifting and giving back...such a great way to say Merry Christmas!

Cheesy Chicken and Rice

I love comfort food, especially this time of year. One of my faves...is a chicken, broccoli and cheese casserole, with rice. Oh so delicious and warm and awesome.

I always thought about making a similar, not as calorie rich, version. I finally did and excited to share it with you, because it turned out great. As always, I test it with the kids...it checked out.

So here is a one-pot meal your family will be sure to enjoy.

Ingredients:
2 cups cooked rice al dente (I opt for brown rice or basmati here)
2 chicken breasts, chopped in bite-size pieces
1/4 cup finely chopped onion
3 pieces of crushed garlic
1 teaspoon of non-hyrogenaged margarine
1 finely chopped red bell pepper
1/2 cup to 1 cup finely chopped broccoli
1 teaspoon curry powder
1 teaspoon hot sauce of choice
1/2 cup grated low fat cheddar cheese
1 cup whole milk
Salt and pepper to taste

Steps:

Sautee the chicken with the onion, garlic and margarine. 

Add the curry powder and hot sauce to the chicken and continue to sautee until the chicken is fully cooked.

Add the peppers and broccoli, cover and let cook for about 3-5 minutes (do not overcook or let the veggies go soggy). 

Add the whole milk and allow everything to simmer.

Mix in the cooked rice and allow to simmer until all the liquid is absorbed. At this point, mix in the cheddar cheese and salt and pepper.

Turn the heat off and add green onions or any garnish of choice.

That's it...easy, cheesy, yummy goodness.

Tip:  For extra cheesy comfort food-like goodness, put into a baking dish and top with breadcrumbs and more cheese. Then back at 350 until golden on top.

Holiday Must-Try Treat Recipes

Snickerdoodles by My Recipe Magic

I admittedly love eating at this time of year. I enjoy all the treats, the dinners and the appies, and beverages.

It's so fun to see creative creations. I often think about what I would serve up and, thanks to Pinterest, always getting inspired.  This year, I am a little more on the "homey" feeling, so instead of being fed...I may try my hand at a few of these delectable recipes I have found online. I tend to gravitate to the cookies, and what I loved growing up...shortbread, snickerdoodles, oatmeal chocolate chip...so naturally I looked for fun cookies and treats. 

Here is a perfect round-up of some must-try and doable, I might add, Holiday treat recipes.

Peppermint Mocha Cookies from Sally's Baking Addiction

These look amazing, over the holidays I love Peppermint Mochas...combine that into a cookie...talk about a win!

Sally's Baking Addiction Peppermint Mocha Cookies

Cranberry Orange Shortbread Cookies from My Recipe Magic

Shortbread is like a Christmas cookie staple, and I love the zest of orange, so this is the perfect cookie to signify the holidays...for sure.

The World's Best Snickerdoodles from My Recipe Magic

I grew up making and always trying snickerdoodles, ok, I also just loved saying it. I definitely want to be that mom that makes her kids snickerdoodles on the holidays. However, this recipe makes a chewy, soft version, which one has got to try.

Hot Chocolate Cookie Cups from Butter with a Side of Bread

These look too darn cute not to try, what a fantastic idea...the kids and adults will love them, 

Hot Chocolate Cups from Butter with a Side of Bread

Chocolate Sugar Cookie from Sweetopia

My sister always loved sugar cookies, she was the one to make the sugar cookies. She always stuck to the traditional, but I saw this chocolate recipe and thought, yes I may get her to make this one, or I will.

Melt In Your Mouth Egg Nog Cookies from Cooking Classy

Ok, when I saw this, I thought, "hello...where have you been all my life?" This is a must-try to stick with the holiday theme. 

Egg Nog Cookies from Cooking Classy

Micky and Minnie Mouse Christmas Cookies from Living Locurto

Ok, I admit I had to throw these in there because they are so darn cute, even through you are using pre-bought Oreos. My kids love Micky and Minnie Mouse right now, so I thought it was a fabulous idea and it has to be around this year on the treat tray.

Buckeyes (Chocolate Peanut Butter Balls) from Chocolate with Grace

I love chocolate, I love peanut butter, I love the two combined. I love this simple treat and this recipe is awesome. I have also tried it with dark chocolate and natural peanut butter and it's still amazing.

Buckeyes from Chocolate with Grace

So that does it for treats this holiday season, or this round-up at least. Enjoy your hand at these tasty treats, that I'm sure everyone will love.  

Happy Holidays!