This lovely recipe was brought to you by a lovely colleague of mine who specialises in Nutrition for pregnancy and post natal recovery. She has shared with me a few recipes. Try and plan your week of food so you avoid the sugar highs and lows, starting with a breakfast of soaked oats overnight is a great way to start the day and beat the tiredness of feeding and being up through the night! Get organised and put these onto your next shopping list.
find after having a baby that using a slow cooker is a great way to make healthy, nutritious and tasty meals quickly and easily. The beauty of a slow cooker, is that you can make the food at any time during the morning even up until the early afternoon and have it ready in time for dinner. I often find it easier to find time to cook in the morning than in the evening when everyone is tired and babies are often unsettled. The following are two of my favourite slow cooker recipes. Both are full of protein and antioxidants which are crucial in the healing process post birth. The chili con carne and the beef Thai green curry are also an excellent source of iron, a nutrient which new mothers can often be low in after birth.
Slow cooked Thai green curry with salmon/ chicken/ beef/ tofu (whatever takes your fancy)
Simply add the following ingredients to your slow cooker, stir, turn your slow cooker on to high and leave for 4-5 hours.
Ingredients
1 x tin coconut milk
1 x sachet /3 tablespoons of thai green curry paste (the jar/ sachet will give directions for how much to use). I find the best curry pastes are those where water is not the first ingredient.
3 x skinless, boneless salmon fillets cut into bitesize pieces (or 3 x chicken breasts/ beef steaks/ a packet of tofu)
1 x sweet potato chopped into bitesize pieces
1 x tin of chickpeas (drained)
1 x fresh pineapple (chopped) (tinned pineapple also works well and saves time)
1 x green bell pepper (chopped)
2 x cloves of garlic (minced)
1 x onion
½ tsp crushed chili pieces
Serve with rice
By Katharina Howard, Health Focus Nutrition.
This lovely recipe was brought to you by a lovely colleague of mine who specialises in Nutrition for pregnancy and post natal recovery. She has shared with me a few recipes. Try and plan your week of food so you avoid the sugar highs and lows, starting with a breakfast of soaked oats overnight is a great way to start the day and beat the tiredness of feeding and being up through the night! Get organised and put these onto your next shopping list.
Chili-con-carne
Simply add the following ingredients to your slow cooker, stir, turn your slow cooker on to high and leave for 4-5 hours.
Ingredients
1 x packet of beef mince
2 x onions (chopped)
4 x cloves of garlic (minced)
2 x teaspoon ground cumin
2 x teaspoons all-spice
1 x teaspoon cayenne pepper
1 x teaspoon dried chili flakes (add more or less as needed to suit taste)
2 x 400g tins of chopped tomatoes
2 x tablespoons of tomato ketchup
3 x tablespoons balsamic vinegar
1 x tablespoon sugar (any kind)
1 x 400g tin of red kidney beans (drained and rinsed)
1 x teaspoon of cocoa powder
Serve with rice, sour cream and grated cheese
It is also easy to make a vegetarian version of this chili by adding your choice of tinned beans in place of the mince.
Thank you to Katharina Howard from Health Focus for providing the nutritional support for my clients.
This lovely recipe was brought to you by a lovely colleague of mine who specialises in Nutrition for pregnancy and post natal recovery. She has shared with me a few recipes. Try and plan your week of food so you avoid the sugar highs and lows, starting with a breakfast of soaked oats overnight is a great way to start the day and beat the tiredness of feeding and being up through the night! Get organised and put these onto your next shopping list.
Breakfasts
Overnight oats:
40g porridge oats
200g natural yogurt
Mixed blueberries, strawberries and raspberries
Method:
You can use a jar (a Kilner jar is great, mug or bowl)
Make layers of porridge oats, natural yogurt and berries
Cover and place in the fridge overnight
The oats will absorb the yogurt and some juice from the berries.
In the morning take out of fridge, stir and enjoy!
This is such a versatile recipe as you can add any fruit you like. Grated apple/ pear and a sprinkle of cinnamon make a great alternative to berries.
The protein in the yogurt and oats and the vitamins, minerals and antioxidants in the fruit are great for helping with the healing process, the calcium in the yogurt is great for keeping your calcium levels up if you are breastfeeding and the fibre in the oats helps keep everything regular in the bowl department.
I am sure there are many methods that can be applied to performing the C- section massage, but here is how I do it and has worked for me and my past clients.
Start by using any oil/cream you may have. I personally liked using Rosehip oil, it is said to be great for nourishing the skin, improving texture and tone, plus its supposed to help stretch marks! Tropic, Tamanu Healing Balm is also great on any scars.
WHOLE TUMMY MASSAGE
Start by massaging your entire stomach in a clockwise direction. This will get you feeling comfortable with touching your skin and bringing connection to your brain. Moving in a clockwise direction can help improve digestion and often this is quite slow post surgery due to not moving as much. Once you feel comfortable with this try and move closer and closer to the scar until you feel comfortable touching the scar. Sometimes I have ladies just hold their whole palm of hand over their scar and breathe. The massage is meant to be healing, restful and relaxing. If at any point you become stressed or emotional, please stop and visit it another day to give it another try.
SIDE TO SIDE - LEFT TO RIGHT AND RIGHT TO LEFT
you may or may not be ready to touch your scar but you can do this as close to your scar as possible and for those who are comfortable, you can perform this on the scar. Starting from the left side of your scar, press lightly down into your skin and drag your finger all the way to the right side of the scar. Repeat this movement 5-10 times. Then reverse this movement and do it from right to left 5-10 times.
**notice how the scar feels, all of it lumpy, parts of it lumpy, the ends feel restricted etc. As you progress your massage and touch do you feel this improving**
PRESS AND PULL
Starting just above the scar moving from left to right again, press lightly down and drag your fingers towards your belly button. Lift off and move a little to the right along the scar, press down and pull upwards towards your belly button. Keep repeating this until you reach the end of your scar on one side and then do it all the way back to the starting side.
DIAGONAL PRESS AND PULL
Similar to the above but starting on the scar press lightly down and on a diagonal pull upwards, using your other hand to anchor below the scar and pull slightly downwards. Repeat along the scar from left to right and then back from right to left.
CIRCLES
Performing mini circles with your index and middle finger, moving from left to right and right to left again. Press firmly without causing pain. If you don't feel comfortable doing this on the scar do it above and below the scar until you find it easier to do it on the scar.
COMPRESS AND TWIST
In order to do this you do need a smooth lacrosse type massage ball. Like a spikey massage ball but smooth. Press it down onto the scar and gently twist, move along the scar (or as close to it as possible) from left to right and right to left. I also like doing this in a clockwise direction around my whole stomach as can aid digestion and reduce stiffness and tightness in other areas that may be affected by the surgery indirectly.
EXTRA TIPS
I CANT TOUCH MY SCAR OR TUMMY!
Often a C section can be a very traumatic experience if it was not planned. This causes us to disconnect from this area due to the event being too overwhelming. This is out body's way of coping with a stressful and traumatic time. It's a very natural part of coping with trauma. Being unable to touch or look at your scar may mean your body is dealing with some trauma from the event and you may need to seek professional support and help to unlock and let go of the trauma so that you can focus on self healing and self care.
I found this amazing visual video on you tube by Naturally Nurtured Birth Services and found this to be so great in understanding the depth of the incision. It really shows that it's not just the outside layer (skin) that has been cut. Watching this, I hope will give you a deeper understanding of why taking your time to recovery properly is important and how the holistic approach to c section recovery is vital to greater healing in the long term.
Here is an outline of the layers that a Cesarean Section cuts through.
Initial cuts (and the visible scar) are horizontal through:
Then the incisions are made vertically through:
Until you reach the baby.
You see, it’s really important to remember that whilst all we see as a lasting reminder of the Cesarean Section might be the most superficial incision at the skin level, it is really an elaborate corset of suturing, enabling all these layers to knit back together and heal. So it is not just the most superficial scar that needs to be included in the massage.
Often as a result of the C section, we can experience pain and tenderness in areas other than the scar itself. It is important to note that whilst massage can help in the manner in which scars develop and heal it will NOT prevent them from being visible. What is more important to understand are the lasting benefits that massage can help with beneath the scar.
If you experience any of the following then you need to start massaging your scar and surrounding areas;
pain during sex
clitoral and/or labial pain
feeling like you need to go to wee A LOT
numbness or tenderness around the scar
lumpy or hard spots over/around the scar
feeling of tightness or rigidity around the scar
pelvic pain, lower back pain, pain in the groin
you can’t feel your abdominals doing work!
struggling with infertility after a previous C-section
digestive troubles, IBS
It is important to remember that each mother is different therefore the healing process is very individual. The progress also depends on the degree of trauma she has suffered and the skill of the person carrying out the suturing. As a general guideline, it will take approximately 6-8 weeks for an incision to heal.
Once you have been given the all clear from your GP or midwife you can start gently massaging your stomach starting as far away from your scar as possible and working closer and closer as you begin to feel more comfortable. There is not pressure to start touching your scar immediately, go slow, take your time. Please also note, if you have had a c section a long time ago, it is never too late to start massaging your scar, breaking down those adhesion and helping your body restore its strength.
After my C section, I lost all strength in my body and I found it particularly difficult to get up from lying down and had to perform the 'log roll' technique to get up out of bed for quite a few months. This makes it particularly challenging when baby wakes crying and you need to feed, it just adds to your body aches and pains.
One of my main aims is to empower women to know more about their post natal recovering bodies so that you know how to heal from the inside out. The scar may look fine on the outside but there are many layers they have had to cut through to get the baby out. So, why not know what its all about and you might find it helps you understand how and why you need to heal properly before starting to run again or doing whatever other form of exercise you love.
When we have a wound that needs to heal, our body does something amazing … it lays down new protein fibres to knit the wound together. This protein is called collagen. While these new fibers are regenerating, the uneven distribution of collagen cells is often chaotic and forms itself in a messy fashion. If left untreated, a thicker, more dense and fibrous tissue can form a scar tissue or so called adhesions. Unfortunately these can sometimes bind to nearby tissues and it can result in a pulling sensation or sometimes even a ‘trapped', restrictive feeling. Adhesions can also be a source of digestive / bowel problems, incontinence, lower back pain and sometimes even infertility. It is estimated that 93% of people develop adhesions in response to the trauma of abdominal surgery.
Once we are ‘healed’ there is a visual reminder in the form of a scar. There are four stages of wound healing: hemostasis, inflammation, proliferation and maturation. In brief:
The primary aim of scar massage is to promote the alignment of collagen fibres (‘break’ the adhesions and help them to form in a ‘less messy’ way) which are laid down as part of the healing process and also the development of more supple scar tissue which will allow for movement. This benefit will not be as visibly obvious as the texture and the appearance of the actual scar, but will certainly be a ‘felt’ benefit as these adhesions are ‘tidied up’.
A C-Section results in major abdominal surgery. Whether it was an elective or emergency C-Section, the recovery is much tougher than of a vaginal delivery. Its really important you do start moving as soon as you feel comfortable and starting with a gentle walk for 10mins around your room or corridor.
In those first few weeks its important to rest and focus on your little one and your recovery.
During your 0-10 weeks recovery, some of you may want to start your healing journey and here are a few things you can start to focus on until you are given the all clear from your GP or midwife to start exercising.
Please join me for my Post Natal Self Care Class on Saturdays 10.15-10.45am. (please email me Angela.jameson@physically-fit.co.uk, as dates change) Its free and the focus is to improve your knowledge about your post natal recovery and a chance to ask any questions you might have about getting started into an exercise programme. It will also be a chance to meet other mums who are recovering so you don't feel alone in the process.
We take over 20,000 breaths a day and the breath is one of the primary restorative influencers in post-natal core recovery. For many post-natal ladies we need to re-learn how to breathe the right way as the rigours of pregnancy and delivery can cause a mis-firing of these muscles in the right order. Faulty breathing can totally hinder your healing of the pelvic floor and diastasis. This is where stretching and massage can really help to release tight areas/muscles so that you can be re-aligned for function and ready to ‘exercise’ again.
How to breathe correctly
2. Breathe into your belly and into the side of the ribcage
3. Feel belly lift and feel ribcage expand wide
4. As you breathe out, feel belly soften down and ribcage draw in and down
5. Breathe out through your lips to deepen this connection and to help aid the pelvic floor engagement during this breathing
6. Once you have mastered this you can move onto movement based exercises
What to stretch?
Hip flexors, chest, neck, Lower back to start with a few.
Get into good alignment!
Have a tall upper body, growing through
the crown of your head
Weight even through your fee
Stack your ribcage over your pelvis
Feel that your shoulder blades are softening down towards your back pockets
Feel your collar bones are wide like they are smiling at you
Think of ears, middle of shoulders, middle of hips and middle of knees and ankles are in a vertical line
So now with a more functional breathe pattern, released muscles that were tight from carrying baby, and from the rigours of delivery you can then align your pelvis and body correctly ready for the next phase of your post-natal rehabilitation, body weight loading…..
So, many mums ask me this in my pre natal Pilates classes and the truth is there is no right answer. I am sorry I can’t make it black and white for you but that’s the way it is I am afraid. With every woman being very different and experiencing pregnancy differently makes how you exercise during your pregnancy very specific to each woman. Where some women feel sick in their first trimester, some may feel sick throughout which may make wanting to exercise a challenge. Some may experience pelvic pain and others have a blissful pain free pregnancy. So, everyone is different and your level of what you would like to do will vary from woman to woman and from each trimester.
So, as it’s very different and unique to each woman exercising pre pregnancy it’s the same school of thought for post- delivery. However, there are a few more things to consider. How was your delivery? Did you tear? How big was the tear? Did you have a c-section? And the list goes on. Don’t panic…. you will be able to exercise again and start to feel your ‘old self again’ but when you start will be specific to a number of factors. So, please don’t rush back to running 2 weeks post baby (you laugh but people do this!!) and please ensure you have had your 6 week GP check or/and consulted a pre and post natal exercise specialist for advice on when you can start and at what level you should be starting from. One exercise you can start with immediately after giving birth is your pelvic floor exercises and breathing correctly.
Cortisol Levels
Another reason as to take it easy on getting back to exercise to soon after delivery is the adrenal hormone cortisol. When you exercise, your adrenal glands pump out cortisol to increase your heart rate and breathing rate, and to increase blood flow to your muscles. There is a significant drop in cortisol levels post-delivery, going out for a run two weeks after giving birth will draw on the tapped resources of your adrenals before they are ready, and this will knock your recovering body out of balance. There are also many studies showing that most new mums have an elevated level of cortisol in their system to deal with the interrupted sleep and demands of new born baby. A high level of cortisol sitting in your system has been shown to slow wound healing, so if you have suffered from an episiotomy, diastasis separation or C-section this will have an effect on how quickly you recovery post-delivery.
Flexible Ligaments
You may have enjoyed an increased degree of flexibility during pregnancy. Your joints will still be loose for the first few weeks post-delivery and loose ligaments mean greater risk of injury. Exercising too hard in those first weeks can also delay the healing of episiotomy and caesarean section. If you haemorrhaged after giving birth, you may be anaemic, and you will need to build up your iron levels for a while before you’re ready to exercise. Consider taking a supplement that will have a good level of iron and increase your dark green leafy veg intake.
So, in general there is no right answer, seek medical help or advice from a pre and post natal fitness specialist to get a guideline on when to start and most importantly listen to your body.
Happy exercising x
