Breastfeeding & Exercise—The Journey Continues
If a Mom is physically able to breastfeed, there are so many reasons to continue nursing for as long as possible. We know human milk is optimal for infants because of its nutritional value and immune-building benefits. It’s also important to note that Mom’s health can improve too. The Federal Government Source for Women’s Health website says, “mothers who breastfeed have a lower risk of some health problems, including breast cancer and type 2 diabetes.” Obesity is a growing concern for both adults and children. Plus breast cancer is the second leading cause for death among women ages 30-50. Wouldn’t we want to do everything we could to prevent both obesity and breast cancer?
The Best for Babes organization believes both breast cancer and obesity are “somewhat preventable” by implementing two lifestyle choices: 1) breastfeeding and 2) exercise. Their website says: “For every 12 months of breastfeeding, a woman can lower her breast cancer risk by 4.3%. This is cumulative, so that a mother who has two children and breastfeeds each for 2 years can realize a 17.2% reduction!” And a woman with a family history of breast cancer can reduce her risk of pre-menopausal breast cancer by 59%. In addition, the BFB website states that if Mom is breastfeeding girls, her daughter’s “risk of developing breast cancer in her lifetime is lowered by 26%-31%!” In general BFB concludes that, “Breastfeeding’s associated protection against being obese and overweight — major risk factors in adult diseases — buys your baby girl or boy extra protection against developing certain cancers as an adult.” Breastfeeding is a wonderful way to combat disease and encourage healthy mothers and children.
Although Emma’s days of breastfeeding are over. (At least from what I think—I’m wondering if she’ll want to go back to the breast after her twin sisters are born!) I know my breastfeeding journey will continue. And I will continue to learn as a mother. I’m wondering if the twins will mimic Emma’s behavior when it comes to me working part time and teaching my Pilates inspired program for parents: Asobi Sport™ Family Fitness.
During the first day of my Asobi Sport™ classes, Emma wanted to breastfeed during the first half of the class. Dismayed, I thought, “Not now!” But finally, I decided there was no fighting this girl’s appetite. The solution was to let her eat. Thankfully I knew what to do. It wasn’t the first time Emma’s ferocious appetite came at an “inopportune” time. I threw on my BeBe au Lait nursing cover and used the Moby Wrap to position Emma at my breast. Once she was securely latched, I looked up at my group of Momma’s and somehow resumed teaching. I even figured out shortly thereafter I could exercise while tending to Emma’s feeding needs! This was a huge discovery for me.
Not only could I continue teaching, I could share this knowledge with other active Moms. They could learn to improve their postural awareness, strengthen their deep pelvic floor with Kegel Exercises, and build core strength—while they breastfed! My Jia-Yo! Philosophy (exercising while you parent) was developed thanks to Emma’s constant demand to breastfeed. I wanted to show Moms they could meet their wellness goals and simultaneously nurture their child. They didn’t have to leave their child to workout or replenish their energy.
I do, however, caution any Mother who chooses to perform these Pilates inspired movements while they breastfeed to focus on their child’s needs first. When Baby is hungry, the goal is to make sure Baby gets fed. Exercise is secondary. So as long as exercising isn’t impeding a child’s nutritional intake, then exercise can be performed and even encouraged during breastfeeding or bottlefeeding. Ideally, Mom will see Asobi Sport™’s form of exercise as relaxing and replenishing. She can take these moments while seated to focus on deep breathing, Kegel Exercises, and postural awareness. The breathing techniques can even be meditative and calming. While Baby is nourished with unbeatable food, Mom is nourished with oxygen and newfound energy.
Before Mom should try exercising while breastfeeding, it is imperative that a) Baby has a
correct latch and b) Mom’s milk letdown has occurred. In order for Mom to let her milk
release, she will need to relax. The deep Pilates breathing is very helpful to accomplish this goal. She can also sit in Neutral Spine (the natural curvature of our back and the safest position for our spine) and raise her postural awareness.
Of course, if any of my Asobi Sport™ participating Moms were to suffer from a reduction of milk production and Baby isn't getting fed, then we would remove exercise all together. There is never a need to exercise while breastfeeding. It is simply to allow Mothers a way to nurture their well-being while they nurture their child’s—especially if their child is anything like Emma and enjoys taking her time while eating!
I guess if our twin girls do exhibit their big sister’s eating patterns, I at least have a sense of what to do. Of course nursing two at once will be a whole new ball game! If I’ve learned anything about this endurance sport I call “parenthood,” it’s all about staying in the game. And that means going with the flow and being open to learning along the way. I’m excited to combat the risk of breast cancer (for both myself and our daughters) with breastfeeding and exercise. I look forward to sharing our Asobi Sport™ Family Fitness DVD with other Moms so they too can learn how to simultaneously nurture themselves as well as their children.
Sarah, Mom to Emma - 2.5, & Soon-to-be mom of Twin Girls!
Monday, April 25, 2011
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Monday, April 11, 2011
Giveaway {Undercover Mama}
Hi all! I have a fun and fabulous giveaway going on my regular blog. It is hands down one of the best nursing gear products on the market. So check out my review - and then head over to Family and Life in Las Vegas - for your chance to win an Undercover Mama Tank!
I first saw Undercover Mama at the 2010 ABC Kids Expo here in Las Vegas. I was SO impressed. It was another moment of: Why didn't I think of that? At the time Squishy and I were coming to the end of breastfeeding, but I wished I had had one from the very beginning.
So what is Undercover Mama? It is a tank top that turns any shirt into a nursing shirt! It is so easy to use - just slide it on to your bra strap or use the new hook and loop attachment!
The Tanks come in many different colors, and a wide range of sizes! They are made from 95% cotton and 5% spandex, and best of all, are long enough to keep ALL of you covered while nursing. Whether you tuck it in or leave it out for the layered look, you won't have to worry about your stomach or back showing while you are nursing! I really LOVE the extra length.
Even though I am not currently breastfeeding - the fact the Undercover mama is so easy to use, allows you to wear more and still feel confident nursing, and that it is so comfortable, Undercover Mama has earned a spot in my Must Have baby products. This also means it gets a rating of EXTREMELY SQUISHABLE! (10/10)
I first saw Undercover Mama at the 2010 ABC Kids Expo here in Las Vegas. I was SO impressed. It was another moment of: Why didn't I think of that? At the time Squishy and I were coming to the end of breastfeeding, but I wished I had had one from the very beginning.
So what is Undercover Mama? It is a tank top that turns any shirt into a nursing shirt! It is so easy to use - just slide it on to your bra strap or use the new hook and loop attachment!
The Tanks come in many different colors, and a wide range of sizes! They are made from 95% cotton and 5% spandex, and best of all, are long enough to keep ALL of you covered while nursing. Whether you tuck it in or leave it out for the layered look, you won't have to worry about your stomach or back showing while you are nursing! I really LOVE the extra length.
- SMALL 32A/B-34D
- MEDIUM 34D-36C/D
- LARGE 36E-38C/D
- XLARGE 38D-40C
- XXLARGE 40D-42F
Even though I am not currently breastfeeding - the fact the Undercover mama is so easy to use, allows you to wear more and still feel confident nursing, and that it is so comfortable, Undercover Mama has earned a spot in my Must Have baby products. This also means it gets a rating of EXTREMELY SQUISHABLE! (10/10)
Thursday, April 7, 2011
My Breastfeeding Story Part 1
A Breastfeeding Story Part I
Time to Wean
It’s hard to believe that only three months ago on January 8th, I stopped breastfeeding my daughter, Emma. It was her second birthday and we were four months pregnant with twins. I was advised to stop as soon as we learned we were pregnant, especially considering this was a twin pregnancy.
The doctor warned I would need all the energy I could get to ensure a full-term twin pregnancy. Plus, this pregnancy would be different from my first. This time, I would be looking after (more like chasing after) my very physical toddler by day and waking up with her by night. Emma still had trouble sleeping through the night and occasionally I resorted to breastfeeding her back to sleep.
I had mixed feelings about weaning. When Emma was born, I aimed to breastfeed her for a year. I never thought I could go longer than a year. And I certainly didn’t ever think I would want to continue after she turned two! But part of me wanted to breastfeed for as long as she demanded it.
It was hard to hear her whimper “Mommy’s milk, milk!” while she looked longingly at my shirt and slid her hand under my bra. The breast was her source of comfort. I enjoyed being able to feed and soothe her with a simple touch and a complex design of the body. Whenever she fell down or got an “owie,” it was off to the breast we’d go. She never took a bottle, even though I tried. Goodness knows, I tried! My husband’s business travel schedule didn’t allow him to administer the bottle regularly. And when I tried to give her a bottle, she was too smart to take it. She could smell the real deal. Plus, I’ve concluded, if given the choice, babies know there’s no substitute for human touch.
Those first six weeks of learning to breastfeed were tough as I experienced cracked and bleeding nipples. Emma kept falling asleep while feeding. And when she’d stay awake, she became what my Mom calls a “gourmet eater.” She would nibble a bit, pull off, look around, and then want a bit more. Feedings that were supposed to last twenty minutes could sometimes take up to 1.5 hours! That meant feeding her every two hours was like feeding her all day long! And without a bottle, there were very few breaks for me. I had to figure out how to go about my day AND satiate my daughter’s “gourmet” appetite.
To this day, Emma still showcases her “gourmet eater” techniques. Meal times are never quick and easy. Thankfully, having my Mom (who is a Lamaze teacher and certified doula) attend Emma’s birth and stay with us weeks after Emma's delivery helped establish my positive breastfeeding journey. Discussions with my Mom, meetings with a lactation consultant, and reading a wonderful resource that my cousin (who is a Mom and a psychiatrist) recommended, Breastfeeding Made Simple transformed the daunting chore of breastfeeding into a welcomed privilege for me.
Of course I knew when the doctor advised me to wean Emma, it was ultimately my decision. I didn’t need to stop breastfeeding Emma if I didn’t want to. Many women nurse through their pregnancies and even continue breastfeeding both their newborn and toddler post delivery. Of course most of these women aren’t pregnant with twins, running a small business, still unpacking from an out-of-state move, and shooting a fitness DVD. Part of me wanted to continue breastfeeding, but I knew it was time to stop.
Two reasons helped make my decision: 1) I finally concluded this was not the time to be “super woman;” I actually did need more energy to focus on the twin’s pregnancy. And 2) it was becoming increasingly painful to continue nursing Emma as my breasts grew more sensitive with the pregnancy. I always enjoyed breastfeeding (well, after going through the 6 week learning curve) but when Emma’s near two-year-old latch consistently started to feel like a vampire sinking her jaws into me, I decided it was time to stop. So on her second birthday, I pulled the plug.
It felt like the end of an era. (Of course, who am I kidding? Our twins are due in 11 weeks. I know I’m going to be breastfeeding two at once for a long time to come!) However, I couldn’t help but feel nostalgic. Maybe it was the pregnancy hormones. Or maybe I just couldn’t believe two years had come and gone so quickly. Emma was undoubtedly growing up and our time of nuzzling together in the Moby Wrap or on My Brestfriend or under a Bebe au Lait nursing cover was coming to an end.
Breastfeeding had become such a daily routine for us. I identified with other Moms who breastfed on demand, whose children never took a bottle, whose toddler did gymnastics while they nursed, and whose growing child could ask for “Mommy’s milk.” Although I knew it was the right time for me to wean my daughter, I couldn't ignore my sadness. I would have to give up this wonderful source of nutrition for my daughter and excellent natural self-defense for my body. But I guess every chapter has to end. And every Mom has to let go at some point. Part of letting go is recognizing the anticipation of starting something new, whether she's ready to or not.
Stay tuned for Part 2 - coming soon!!
Sarah owner/founder of Asobi Sport Family Fitness - Mama to Emma (2) and twin girls due in June.
Time to Wean
It’s hard to believe that only three months ago on January 8th, I stopped breastfeeding my daughter, Emma. It was her second birthday and we were four months pregnant with twins. I was advised to stop as soon as we learned we were pregnant, especially considering this was a twin pregnancy.
The doctor warned I would need all the energy I could get to ensure a full-term twin pregnancy. Plus, this pregnancy would be different from my first. This time, I would be looking after (more like chasing after) my very physical toddler by day and waking up with her by night. Emma still had trouble sleeping through the night and occasionally I resorted to breastfeeding her back to sleep.
I had mixed feelings about weaning. When Emma was born, I aimed to breastfeed her for a year. I never thought I could go longer than a year. And I certainly didn’t ever think I would want to continue after she turned two! But part of me wanted to breastfeed for as long as she demanded it.
It was hard to hear her whimper “Mommy’s milk, milk!” while she looked longingly at my shirt and slid her hand under my bra. The breast was her source of comfort. I enjoyed being able to feed and soothe her with a simple touch and a complex design of the body. Whenever she fell down or got an “owie,” it was off to the breast we’d go. She never took a bottle, even though I tried. Goodness knows, I tried! My husband’s business travel schedule didn’t allow him to administer the bottle regularly. And when I tried to give her a bottle, she was too smart to take it. She could smell the real deal. Plus, I’ve concluded, if given the choice, babies know there’s no substitute for human touch.
Those first six weeks of learning to breastfeed were tough as I experienced cracked and bleeding nipples. Emma kept falling asleep while feeding. And when she’d stay awake, she became what my Mom calls a “gourmet eater.” She would nibble a bit, pull off, look around, and then want a bit more. Feedings that were supposed to last twenty minutes could sometimes take up to 1.5 hours! That meant feeding her every two hours was like feeding her all day long! And without a bottle, there were very few breaks for me. I had to figure out how to go about my day AND satiate my daughter’s “gourmet” appetite.
To this day, Emma still showcases her “gourmet eater” techniques. Meal times are never quick and easy. Thankfully, having my Mom (who is a Lamaze teacher and certified doula) attend Emma’s birth and stay with us weeks after Emma's delivery helped establish my positive breastfeeding journey. Discussions with my Mom, meetings with a lactation consultant, and reading a wonderful resource that my cousin (who is a Mom and a psychiatrist) recommended, Breastfeeding Made Simple transformed the daunting chore of breastfeeding into a welcomed privilege for me.
Of course I knew when the doctor advised me to wean Emma, it was ultimately my decision. I didn’t need to stop breastfeeding Emma if I didn’t want to. Many women nurse through their pregnancies and even continue breastfeeding both their newborn and toddler post delivery. Of course most of these women aren’t pregnant with twins, running a small business, still unpacking from an out-of-state move, and shooting a fitness DVD. Part of me wanted to continue breastfeeding, but I knew it was time to stop.
Two reasons helped make my decision: 1) I finally concluded this was not the time to be “super woman;” I actually did need more energy to focus on the twin’s pregnancy. And 2) it was becoming increasingly painful to continue nursing Emma as my breasts grew more sensitive with the pregnancy. I always enjoyed breastfeeding (well, after going through the 6 week learning curve) but when Emma’s near two-year-old latch consistently started to feel like a vampire sinking her jaws into me, I decided it was time to stop. So on her second birthday, I pulled the plug.
It felt like the end of an era. (Of course, who am I kidding? Our twins are due in 11 weeks. I know I’m going to be breastfeeding two at once for a long time to come!) However, I couldn’t help but feel nostalgic. Maybe it was the pregnancy hormones. Or maybe I just couldn’t believe two years had come and gone so quickly. Emma was undoubtedly growing up and our time of nuzzling together in the Moby Wrap or on My Brestfriend or under a Bebe au Lait nursing cover was coming to an end.
Breastfeeding had become such a daily routine for us. I identified with other Moms who breastfed on demand, whose children never took a bottle, whose toddler did gymnastics while they nursed, and whose growing child could ask for “Mommy’s milk.” Although I knew it was the right time for me to wean my daughter, I couldn't ignore my sadness. I would have to give up this wonderful source of nutrition for my daughter and excellent natural self-defense for my body. But I guess every chapter has to end. And every Mom has to let go at some point. Part of letting go is recognizing the anticipation of starting something new, whether she's ready to or not.
Stay tuned for Part 2 - coming soon!!
Sarah owner/founder of Asobi Sport Family Fitness - Mama to Emma (2) and twin girls due in June.
Monday, April 4, 2011
Welcome!
Hi All!
We have quite a few new followers here, thanks to the Ultimate Blog Party (not too late to link up) over at 5 Minutes for Mom. I wanted to take a moment to say welcome.
I hope you will consider sharing your story. It can be anything you want as long as it is breastfeed related. We don't pass judgements of any kind her at Simple Gift.
Just send your submissions to simplegiftstories(at)gmail(dot)com. I look forward to reading your story.
And - if you do share your story - you will get a $10 off coupon to LaDy LaDuke Feeder Frocks! They are awesome and stylish!
(You are also welcome to include a link to your own blog if you have one, or your facebook page if you would prefer.)
We have quite a few new followers here, thanks to the Ultimate Blog Party (not too late to link up) over at 5 Minutes for Mom. I wanted to take a moment to say welcome.
I hope you will consider sharing your story. It can be anything you want as long as it is breastfeed related. We don't pass judgements of any kind her at Simple Gift.
Just send your submissions to simplegiftstories(at)gmail(dot)com. I look forward to reading your story.
And - if you do share your story - you will get a $10 off coupon to LaDy LaDuke Feeder Frocks! They are awesome and stylish!
(You are also welcome to include a link to your own blog if you have one, or your facebook page if you would prefer.)
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