Real Food for Pregnancy: A book review

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Real Food for Pregnancy: A book review

Real Food for Pregnancy should be on every must-read list for all newly pregnant people, or those trying to conceive.  The author, Lily Nichols, covers all of the bases on what to eat during pregnancy and what to avoid, taking time to explain the nutritional evidence for and against specific foods. More than that, Real Food for Pregnancy goes beyond food and tackles exercise, common pregnancy complaints and conditions, how to avoid toxins in our modern world, and even after baby is born and into the “Fourth Trimester.”  The book makes a compelling case for optimizing prenatal health through nutrient-dense foods, through a Paleo-ish diet, providing a refreshing, research-backed approach that is both referenced and an easy read for the expecting person.

The book starts out by telling us what is “Real Food” saying “in a nutshell, real food is made with simple ingredients that are as close to nature as possible and not processed in a way that removes nutrients.”  

We all know the old adage of “eating for two” but the author encourages us to “think quality over quantity,”  by focusing on macronutrients like protein, healthy fats, and vegetables.

I had an Ah-ha moment when I learned that folate, derives from the word “foliage,” meaning that dark leafy greens are a major source of an essential nutrient packed into every prenatal vitamin.   However, in prenatal vitamins it’s the synthetic version, folic acid, which can be harder for the body to process, especially the 30% of the population with the MTHFR gene mutation.  Deficiencies in folic acid can lead to birth defects and can impair brain development, making it so important for the whole population of pregnant people to get enough folate if their bodies aren’t great at processing the folic acid in their prenatal vitamin.  

In this book you’ll also get sample meal plans and several recipes!  One of my favorites was Lily’s Electrolyte Replenishment Drink, a recipe that is great for the first trimester, when many people experience dreaded “morning sickness” that often lasts all day.  This drink is also good for labor, when the body may be taking a break on digestion, but the energy needed for birthing a baby increases.

As a birth doula and postpartum doula in the DC metro area, my clients often come to me for advice and resources to guide them to a healthy pregnancy.  They tell me their doctors don’t give them much in nutritional guidance other than to avoid alcohol, too much fish with mercury, and to take prenatal vitamins.  But pregnant people are some of the most motivated individuals and are willing to learn new tools to lead a healthier lifestyle for themselves and their babies. They want to know how to avoid unnecessary and sometimes scary interventions during labor, and one of the best ways to do that is to stay low risk throughout the pregnancy.  If the end goal of pregnancy is a healthy baby and a healthy (and happy) mom, then this book will help get you to that rewarding end!

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1. Nichols, Lily. (2018). Real Food for Pregnancy: The science and wisdom of optimal prenatal nutrition. https://realfoodforpregnancy.com/




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Prioritizing Self-Care During the Holidays

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Prioritizing Self-Care During the Holidays

Emily Souder, LCSW-C, MA, MSW

Start the slow cooker at 8 am. Schedule flu shots for the littles. Order a birthday gift for the neighbor’s little girl. Clean up goldfish crumbs. Work on that business project.

Sound familiar? This is a pretty typical train of thought for me when I’m running through my mental to-do list. Carrying this mental load around is exhausting. Yes, a paper list helps, but there are still a lot of things to juggle! This list is just on a normal day, but during the holidays, the tasks stack up in a way that just doesn’t happen during the rest of the year.

Get napkins for the preschool party. Order school photos. Return boxers to the store because you bought boys’ boxers for your husband (oops). RSVP to the work happy hour. Make brownies for the neighborhood party. Do we need to send out holiday cards? Do I have spinach in my teeth?

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The topic of imbalance of emotional labor between moms and dads has been making its way around the internet, and with good reason. We carry so many of the unspoken, behind-the-scenes tasks around with us, and it’s frustrating! Even when we have supportive, present partners, it can feel that we are thinking of things that aren’t even occurring to them, and that can feel lonely. We start to think that if we don’t show up in this way, our world will fall apart. It’s scary to let go.

Let’s try something on together. What if we were able to help counteract the effects of this labor imbalance by prioritizing self-care?

Self-care looks different for everyone, but it can include setting boundaries, delegating tasks, making it to that yoga class, and saying no to the holiday happy hour.

This season, I created a free holiday challenge for moms called Rock the Hustle & Bustle specifically for this reason. Moms can benefit from their own space to practice (and it does take practice) making their wellness a priority this holiday season so they can show up for their families in a healthier, more compassionate, more energized way. We don’t have to feel depleted after the holidays!

Here are some things to consider about the holidays and caring for yourself:

  1. Missing out won’t kill you. It might be uncomfortable, but think about this: by missing out on that thing, what are you getting to participate in? What are you saying yes to by saying no?

  2. We can make choices. If the neighborhood party feels like a source of stress, can you pick up a store-bought dessert instead of making one from scratch? Can you skip it and stay in for a cozy movie night with your kiddos?

  3. Others are practicing it too. There are other moms and parents finding their way alongside of you, and reaching out and making connections with others can be a way to feel energized by friendship and to even have a reality-check partner when you wonder if you’re taking on too much.


So what do you think? Is it time to try something a little different this year? It might feel funny at first, but the benefits will have you feeling so glad you gave it a try.

Emily Souder is a licensed clinical social worker, life coach, mama, and writer in Maryland. She helps mom entrepreneurs who are feeling lost in the demands of motherhood and out of touch with themselves achieve clarity, focus, and empowerment using intuition-informed guidance, mindset work, and skill building. She is married to her best friend (so cheesy, but so true!), has two littles (ages 1 and 4), and is on her own path of rocking her authenticity.



Website: www.nestingspacellc.com

IG: www.instagram.com/nesting_space/

FB: www.facebook.com/nestingspacellc/



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Eggnog and Eggnog Quick Bread Recipe

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Eggnog and Eggnog Quick Bread Recipe

The holiday season is filled with so much joy and celebration. But we know that it can also bring on a lot of stress and heavy comfort foods. For the months of November and December Doulas of Capitol Hill is celebrating how to have a healthy holiday season. One of the ways we want to encourage you to participate in the holidays, while minding your health, is by providing some easy and delicious recipes.

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Today Vanessa Fowler, chef and postpartum doula, is sharing a little bit of a treat to kick off our December.


What better way to kick off the season then with eggnog and we aren’t just going to drink it but we are going to eat it too! This eggnog recipe is a classic but with a nice warm winter twist (Brandy) plus a tasty bonus (Grand Mariner). My family loves bread and this season is all about baking so I figured why not eggnog bread but without yeast making it quick bread!


Both are tasty as is but are very versatile as well!


If you choose to skip the Grand Mariner I still want you to add a drop of orange flavor. You can do so by adding one teaspoon of orange zest to the glaze of the bread!


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Tips for Dealing with Carpal Tunnel During Pregnancy

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Tips for Dealing with Carpal Tunnel During Pregnancy

Staying Healthy for the Holidays includes taking care of your body physically. Today our wonderful affiliate and friend, Katie Bayer of Concierge Physical Therapists shares with us tips for dealing with carpal tunnel during pregnancy.

According to  this study from 2015, 4% of the normal population suffer from carpal tunnel but that number increases to an average of 35% of people during pregnancy.

From Healthline.com “carpal tunnel syndrome occurs when the median nerve becomes compressed as it passes through the carpal tunnel in the wrist. The median nerve runs from the neck, down the arm, and to the wrist. This nerve controls feeling in the fingers.

The carpal tunnel is a narrow passageway made up of tiny “carpal” bones and ligaments. When the tunnel is narrowed by swelling, the nerve is compressed. This leads to pain in the hand and numbness or burning in the fingers.”

In this video, Katie will give tips on reducing pain during daily activities, simple stretches, and tips for sleeping.



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Roasted Brussels Sprouts & Pomegranate Salad

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Roasted Brussels Sprouts & Pomegranate Salad

The holiday season is filled with so much joy and celebration. But we know that it can also bring on a lot of stress and heavy comfort foods. For the months of November and December Doulas of Capitol Hill is celebrating how to have a healthy holiday season. One of the ways we want to encourage you to participate in the holidays, while minding your health, is by providing some easy and delicious recipes.

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Today we have another one of Doulas of Capitol Hills amazing chefs, and postpartum doula, Muriel Vanderpuye, on the blog sharing a healthy recipe with you. A warm brussels sprout and pomegranate salad.

Muriel shared, “my children just decided they wanted to choose a healthy lifestyle and traditional African food was no longer welcome in my home.

As a mom I had to make some changes and I bumped into this recipe, I tweaked it a little and we just love it.

The Brussels sprouts vegetable comes from the cabbage family very popular In Belgium and I believe the reason for its name, Brussels. Brussels sprout is quite controversial either you love it or you hate it but this recipe made me fall in love with this unique vegetable.

The first time I tasted a sprout was in culinary school in England. It tasted quite bland with a little bit of a bitter aftertaste. Last year I found this recipe online and added some personal touches.

I love the taste of caramelized outer leaves with the toasted crunchy pecans with sour/ sharp pomegranate seeds and of course the sweetness of the honey all mixed together. This dish should be served warm

Healthy, delicious, inexpensive and easy to make. My kids just love it and I hope your family will too!”

Here is a link on tips to help peel a pomegranate

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Tips for Lower Back Discomfort in Pregnancy

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Tips for Lower Back Discomfort in Pregnancy

Staying Healthy for the Holidays includes taking care of your body physically. Today our wonderful affiliate and friend, Katie Bayer of Concierge Physical Therapists shares with us tips for lower back discomfort in pregnancy.

In this video she talks about how to reduce stress in your lower back, breathing and relaxation techniques, and offers simple and effective stretches that are safe for the pregnant person.



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Business Spotlight: Interview with Fran Darnell of Dynamic Core

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Business Spotlight: Interview with Fran Darnell of Dynamic Core

As a part of our Healthy for the Holiday series, we’re excited to share this interview with instructor Fran Darnell of Dynamic Mama and Dynamic Core classes at Rooted Pilates on the Hill.

Dynamic Mama is an intimate group program that combines Pilates, mindful movement, and coaching to help mamas and mamas-to-be reconnect with their bodies, reclaim their strength, and gracefully move through the miracles of motherhood from prenatal to postpartum.

To find out more about upcoming workshops starting in January and April 2019 please check out Dynamic Core for information.

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What led you to this career?

Ever since I was young I have loved movement, and I have found that it is an incredible resource to help me feel uplifted, present in the moment, more centered, connected with myself, and capable of doing things with strength and grace. My mom was an occupational therapist and through witnessing her work I first learned that movement is healing. In college I studied dance and kinesthetic anatomy which lead me to realize that embodiment is healing. Now more than ever we need to become more present in our body, especially in today’s world we are often more up in our heads than we are engaged in our body. Right after graduating college I began my Pilates certification.

I was inspired to teach Pilates because I have found it to be a movement practice that supports anyone and every body. From focusing on creating healing and rehabilitation to strengthening and functional fitness, and any combination in between, Pilates helps you develop more strength and resilience. I am passionate about working with mothers through pregnancy, postpartum and beyond as motherhood is a truly transformational experience of body, heart, mind and spirit. Pilates is a powerful practice to help mothers mindfully strengthen their core, pelvic floor, and feel centered and connected to your new sense of self. I offer a holistic approach to wellness that combines Pilates, coaching, and energy healing to help women reclaim and restore the harmony of their dynamic core.

What do you enjoy most about work?

I really enjoy getting to help women feel more connect to the core of who they are and helping them to feel tapped into the strength and power they hold within their body. At whatever stage of motherhood we work together whether it is pre-conception preparation, prenatal, postpartum, or many years beyond the power of just showing up for yourself and feeling a commitment to your wellbeing is transformational in itself. I love seeing women shift from the inside out becoming more stable & strong as they connect to their core in a whole new level. Especially when working on managing diastasis recti or healing pelvic floor imbalances, it is so exciting when a woman feels a more whole and integrated sense in her core, when she feels aligned, and can sense her muscles responding. I love helping women build upon the strengths they have inside and out and feel even more capable to do all they want to do, and choose how they want to feel as they move through their life.

If you are a parent, how was your birth and postpartum?

I am not yet a parent, and very much look forward to making my own family. With over a decade of supporting women through pregnancy, birth and beyond I have seen women through so many different birth experiences. I trust my own journey will be a great teacher to me, and that this will deeply inform my work.

What resources would you want parents to have?

I would want parents to have a resource of breathing exercises to help release anxiety, feel more present and grounded. I also wish that all parents could receive a basic understanding of their anatomy & how the pelvic floor, abdominal muscles, back muscles and your diaphragm function together harmoniously- making up the core of your body. The knowledge of your body is a powerful tool to understand how some simple movements can help you feel stronger, let go of tension, and feel more supported from within. This can help you know how to carry your child accessing the strength within yourself rather than straining your back or overworking in yours shoulders and neck. Numerous times my clients have shared with me how they’ve taught their partner what we’ve been working on so they too can feel stronger and more ease in carrying and caring for their little ones.

What is one unique thing about your business that your customers/clients love?

My clients really appreciate my gift of active listening which allows me to tune in to the parts of a person where they need to foster and connect their mind with their body so that they can achieve what they are really wanting. They love how I am then able to guide them through a movement practice that helps them feel more strength, alignment, and a clear body memory of what it feels like to be tapped into their whole self.

What's one thing you think the world needs to do to improve the lives of new parents (or people living in our service area)?

One thing I think that needs to be improved upon in particular in the US is providing more integrated care for new moms. Too often women are feeling isolated and alone, tolerating pain, silently experiencing incontinence, sometimes not even realizing they have pelvic floor imbalances, instability in their core, or diastasis recti. Every new mother should be able to receive a women’s wellness visit with a pelvic floor physical therapist, receive therapy or some sort of emotional support, and feel the presence of community. There is so much connection and checking in preparation to bringing a child into your life. When a woman is expecting a baby there are frequent check-ins, and then after birth there is often only one checkup for the mom. Mothers need more support, and all too often have to advocate for themselves. We really need to expand upon access to maternal care for new moms.

What do you think is the hardest part of expecting baby or becoming a parent?

One of the hardest parts I see women facing in expecting baby and becoming a parent is letting go of control, or rather accepting that even with the best plans things may happen in a way that you can’t control. This is really true in all of life, it just gets magnified in a big way in the transformation of becoming a parent. This can lead to anxiety, and I find that movement and simply breathing is a powerful tool, to help you get present in the moment, accept what you can’t change, and be guided by your body’s wisdom and intuition to focus on what you can do, and how you can choose to feel as you move through it.

What products or services do you personally love?

I personally really love using therabands and the foam roller. These are two props that don’t take up a lot of space and are incredible for either stretching and massaging your body, or giving you some extra resistance or challenge to help you strengthen even more. These are the first two props I would suggest any client purchase, and the ones I personally reach for and the Therband is so easy to use on the go!

How do you start each day?

I start each day simply thinking how fortunate I am for waking up and how grateful I am for this day. I then take a moment to think of gratitude for my health, the love I share with my husband, our home, nourishment of food, and love from family & friends, and my gratitude for the work I get to do and all the incredible people I get to work with and support, I give my husband a kiss good morning and depending on my day the rest of my morning routine unfolds. On simple mornings I’ll dry brush, shower, have breakfast, and then off to client sessions. On more spacious mornings I like to choose any combination of what my body is telling me it needs from dancing to a song, journaling & meditating, my Pilates practice & reiki practice, drawing oracle cards, going for a walk outside, or sometimes a morning swim.

What's your favorite thing to do in DC?

My favorite thing to do in DC is take advantage of all the incredible access to nature and being active outdoors by using the bike share bikes to get around the city, visiting the arboretum to check out all the different groves of trees in bloom throughout the year, paddle boarding on the river, or hiking in any of the parks in the area.

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Yukon Gold Mashed Potatoes Recipe

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Yukon Gold Mashed Potatoes Recipe

The holiday season is filled with so much joy and celebration. But we know that it can also bring on a lot of stress and heavy comfort foods. For the months of November and December Doulas of Capitol Hill is celebrating how to have a healthy holiday season. One of the ways we want to encourage you to participate in the holidays, while minding your health, is by providing some easy and delicious recipes. Our team chef and postpartum doula, Vanessa Fowler, is sharing one of those recipes with you today.

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Here is another recipe this time though... Thanksgiving! And because it is Thanksgiving, we’ll splurge just a little bit.

This recipe calls for half and half to make these potatoes extra creamy, but substituting milk works too and you still end up with a delicious batch of mashed potatoes without it being quite as heavy. (check the recipe notes on tips to make it vegan as well)

This is a classic mashed potatoes recipe but instead of adding flavor directly it’s being infused in other ways so you don’t get the herbs throughout your creamy golden potatoes.

Yukon golds are a little less starchy than russets and I just favor them.

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Ergonomics for New Parents

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Ergonomics for New Parents

Staying Healthy for the Holidays includes taking care of your body physically. Our wonderful affiliate and friend, Katie Bayer of Concierge Physical Therapists shared with us ergonomic tips for new parents.

In this video she touches on the safe and proper way to carry and install a car seat, breastfeed, and change your baby. Remember that you can’t pour from an empty cup and it’s very important to spend the time taking care of yourself so that you can care for your baby and your family.

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Chicken and Butternut Squash Chowder Recipe

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Chicken and Butternut Squash Chowder Recipe

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National Chicken Soup for the Soul Day is observed each year on November 12.  According to the National Day Calendar, this day was created to celebrate who you are, where you have been, where you are going and who you will be thankful for when you get there.

Chicken soup has earned a reputation for being the perfect meal to enjoy when you’re sick, or feeling down, or wanting to warm up on a cold day. We wanted to combine celebrating that feeling and warmth with our Healthy for the Holidays series.

Today we are sharing with you our twist on the traditional chicken soup recipe with Chicken and Butternut Squash Chowder.    

From our team chef and postpartum doula, Vanessa Fowler:

No backstory here. I wanted to create something for this series that is also healing for postpartum mothers. It’s family friendly and warm for the season while still, for the most part, being healthy and giving you the control to make it quick during the week or with slightly more time on the weekend.

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How to Talk to a Mom (About Postpartum Depression or Anxiety)

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How to Talk to a Mom (About Postpartum Depression or Anxiety)

In April of 2018 the Association of Certified Nurse Midwives held a symposium at George Washington University Hospital. The event drew a diverse group of professionals, from Certified Nurse Midwives who work labor and delivery, or even in private practice at birth centers or attending homebirths, MD’s, physical therapists, mental health professionals, and a handful of non-medical professionals, including doulas from Doulas of Capitol Hill and our sister agency, Doulas of Prince George’s County.

Of the many topics and guest speakers at the symposium, Dr. Pooja Lakshmin came to speak from her expertise in perinatal mood and anxiety disorders (PMAD’S). Dr. Lakshmin is a board certified psychiatrist specializing in women's mental health and reproductive psychiatry.

Today on the blog we share this list of questions Dr. Lakshmin included in her talk because we feel that one of the most challenging barriers a new mom can have toward getting mental health attention is that those people nearest to her don’t know what to say or how to talk about it. Breaking the stigma around mental health can start by asking any one of these questions.

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For more resources and tips on supporting someone you think may be experiencing a perinatal mood or anxiety disorder, please check out Doulas of Capitol Hill Resource Guide.

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PMAD's and the Role of the Doula

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PMAD's and the Role of the Doula

Doulas of Capitol Hill was founded on three guiding principles: Support the Family, Build the Community. Grow the Profession. Today on the blog we are sharing this resource from Dr. Emma Basch PsyD, a psychologist in Washington, DC, who specializes in women’s mental health with a focus on perinatal and reproductive concerns.

Dr. Basch was a recent guest speaker to one of our team meetings and she shared her expertise with our birth and postpartum doulas, as well as our lactation consultants, to help our professionals continuing education and growth. She provides this useful guide for doulas to support clients and their families.

Recently the American College of Obstetrics and Gynecology (ACOG) updated their recommendations that women see their health care provider sooner than 6 weeks to screen for physical and mental health complications. Having a doula during pregnancy and in the first year after birth is an additional layer of support to see you through this transitional time between leaving the hospital and seeing your health care provider.

Dr. Basch acknowledges that “reaching out to a therapist can feel like a daunting task.” She recognizes the valuable role that doulas can play in screening for PMAD’s, as we often spend many hours with a client over weeks or months, whereas a doctor or nurse may only spend a few minutes.

PMAD’s are common and also treatable. You are not alone.

PMAD’S and the Role of the Doula

by Dr. Emma Basch PsyD

  • PMAD is an umbrella term that refers to the spectrum of emotional challenges that may arise during the perinatal period (from pregnancy through one year postpartum).

  • There are seven different perinatal mood and anxiety disorders including Perinatal Anxiety, Perinatal Depression, Perinatal Panic Disorder, Perinatal Obsessive-Compulsive Disorder, Postpartum Posttraumatic Stress Disorder, Perinatal Bipolar Disorder, and Postpartum Psychosis.

  • PMADs are the most common complication of pregnancy with 15-20% of people who have given birth reporting symptoms. While PMADS are most common in people who are pregnant or who have given birth, partners and adoptive parents can also develop symptoms of a PMAD.

  • Risk Factors: A personal or family history of depression or anxiety or other mental health concerns, Medical problems including diabetes, thyroid disorders, or PMDD, Difficult pregnancy, birth complications, Financial stress, Lack of social support, History of Pregnancy Loss, Infertility

  • Typical Symptoms of PPA/PPD: Irritability, Difficulty sleeping, Lack of interest in pregnancy or baby, Sadness, tearfulness, Shame and guilt, Feeling hopeless, Worry or feeling like something bad is going to happen, Racing thoughts, Restlessness, “Scary” or upsetting thoughts which may include thoughts of hurting yourself or your baby

  • VERY Common: Ego dystonic scary, bizarre or violent thoughts, Thoughts are terrifying to sufferer, Person does everything possible to resist the thought or neutralize it, VERY low risk of hurting baby

  • Psychosis/Emergency: Ego Syntonic scary, bizarre or violent thoughts, Thoughts are ego syntonic and connected to delusions. There is a risk of hurting baby or self

  • PP Bipolar/Psychosis:

    A rare illness that occurs in about 1% of women

    Symptoms generally emerge in the first 2-3 weeks postpartum and are thought to have a hormonal link

    Symptoms include: Delusions and hallucinations, Can include violent commands, Hyperactivity and decreased need for sleep, Mood swings, Paranoia

    Risk Factors: Personal or family history of bipolar disorder or psychosis, 5% Suicide Rate and 4% Infanticide Rate so should always be treated as emergency

Role of a Doula

  • ASSESSMENT (PREGNANCY AND POSTPARTUM)

    • Pregnancy- what to ask

      • Ask about mental health history

      • History of pregnancy- infertility, losses?

      • Prior births- listen for trauma

      • Worries/mood (frequency, intensity, duration, distress)

      • Sleep

      • support system

    • Postpartum

      • Sleep (#1) question- if birthing person is not sleeping, not tired, racing thoughts, this is an emergency

      • May look “well” but not be coping well

      • Watching baby breath

      • Feeling disconnected from baby

      • Not caring for self

      • Tearful and overwhelmed

      • Feeding challenges

    • Edinburgh Postnatal Depression Scale (EDPS)- you can administer and score

    • Birth trauma

  • BRIEF INTERVENTION


  Dr. Basch has advanced training in the treatment of postpartum depression and other perinatal mood and anxiety disorders (PMADS), infertility, perinatal loss, and birth trauma

Dr. Basch has advanced training in the treatment of postpartum depression and other perinatal mood and anxiety disorders (PMADS), infertility, perinatal loss, and birth trauma

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Resources For Postpartum Depression, Anxiety, and PMAD's

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Resources For Postpartum Depression, Anxiety, and PMAD's

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According to the research, between 15 and 20% of new moms will experience some sort of perinatal mood and anxiety disorder (PMADs) after giving birth.  PMADs are the most common pregnancy complication. Having a baby can be very isolating and suffering from a mental health problem on top of that can cause even more problems. PMADs might affect a woman’s ability to care for herself and her children.  These illnesses are common and treatable.

Signs and Symptoms

Healthy New Moms.org

Crisis/ Suicide Hotline

Suicide accounts for 5.3% of perinatal deaths, or approximately 1 out of every 19 deaths in pregnant or postpartum women during that time period.
Suicide Prevention Lifeline

Crisis Text Line

Screening Tools

Mental Health America.net Online screening for depression, anxiety, psychosis, and other mental health disorders

Maternal Mental Health Now- Self-screen toolkit

Edinburgh Scale for Postnatal Depression Easy to use screening tool for postpartum depression used by doctors, nurses, and health professionals


How to Set Up a Postpartum Depression / Anxiety Plan

How to talk to a Mom, by Pooja Lakshmin, MD at the American College of Nurse Midwives DC Affiliate Conference on Women's Health and Wellness in April 2018, Doulas of Capitol Hill blog (coming soon!)

Mother Mag blog post How to Prepare for Postpartum Depression

National Institute of Health Mom’s Mental Health Matters (website down)

Postpartum Support Virginia PDF The Postpartum Plan


Postpartum Mood and Anxiety Disorders; Healing Outcomes, by Laura Macone, MSW, LCSW, Doulas of Capitol Hill Client Portal, resource accessible for Doulas of Capitol Hill families (requires password).

PMAD and the Role of the Doula, by Dr. Emma Basch PsyD,  Doulas of Capitol Hill blog (coming soon!)

Talking with Women about Postpartum Depression and Anxiety,  by Laura Macone, MSW, LCSW, Doulas of Capitol Hill Client Portal, resource accessible for Doulas of Capitol Hill families (requires password)


Local Resources

Healthy New Moms- Maryland’s Maternal Mental Health Campaign

Postpartum Support DC

Postpartum Support Maryland

Postpartum Support Virginia


Local Mental Health Professionals

Catalyst Counseling, Laura Macone LCSW, Alexandria, VA

Center for Maternal Wellness NW DC

DC/MD/ VA Guide find a specialist in perinatal mental health

Dr. Emma Basch, PsyD NW DC

George Washington University Five Trimester’s Clinic- low fee medication evaluation and management

Mary’s Center- lower fee therapy and medication

The Spring Project low fee psychotherapy

Washington Anxiety Center SE DC


Local Support Groups

Dr. Emma Basch PsyD NW DC

P.A.C.E Moms groups many small groups throughout the DMV

Postpartum Support Virginia Fairfax and Alexandria

Emily Griffin LCSW NW DC

Online Resources

Center for Disease Control

Climb Out of Darkness  The world’s largest event raising awareness of maternal mental illnesses like postpartum depression, postpartum anxiety and OCD, postpartum post-traumatic stress, postpartum psychosis, perinatal bipolar mood disorders, and pregnancy depression and anxiety.

National Institute of Mental Health

Postpartum Depression.org Tips for partners, Take a quiz

Postpartum Progress The world’s most widely-read blog dedicated to maternal mental illness.

Postpartum Support International

TED Talk on one woman’s experience and her TED Talk to bring awareness and reduce the stigma of postpartum depression

Medication During Pregnancy and Breastfeeding/ Chestfeeding

LactMed online catalog of medicine and it’s safety rating for breastfeeding/ chestfeeding parents

Reducing stress and anxiety while breastfeeding, by Kim Hawkins Birth Doula, Postpartum Doula, Certified Lactation Counselor, Doulas of Capitol Hill blog
SSRI’s, Pregnancy, and Motherhood, by Katie B, Doulas of Capitol Hill blog


For Partners

The Postpartum Husband: Practical Solutions for Living with Postpartum Depression

Postpartum for Fathers from Postpartum Support International

Postpartum Men for fathers who have postpartum depression



Trainings for Doulas/ Birth Attendants

Mary’s Center DC based trainings

Maternal Mental Health Now “Community Provider Toolkit” pdf download

Maternal Mental Health Now “Online Training”

Postpartum Support International webinars for families and community

Postpartum Support International Perinatal Mental Health Alliance for Women of Color created to fill a gap in support services for professionals and communities of color around perinatal mood and anxiety disorders

Seleni Includes a free 30 minute training and course bundles


Supplementary Methods

Acupuncture Lavender Retreat SE DC

Fertile Living Alexandria, VA

EFT tapping/ Hypnosis

Flower essence (Bach Rescue Remedy ™) study on use of flower essence to assist in depression treatment

Yoga- published study on the use of yoga for treatment of depression


Research

Sleep and Perinatal Mood Disorders: A critical review

Recent Advances in Understanding Maternal Perinatal Mood Disorders

Racial and Ethnic Disparities in Postpartum Depression treatment for Low-income Women of Color




Information on this web site is for educational purposes only. It may provide some self-help relief. However, it should not substitute for a comprehensive evaluation by a licensed mental health professional.




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Physical Therapy for the Pregnant Person

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Physical Therapy for the Pregnant Person

Our "Healthy for the Holidays" campaign doesn't just include delicious recipes. It also means taking care of your body with small exercises and taking moments for yourself to breath and pause. Today we are linking you to a #youtube video with Katie Bayer from Concierge Physical Therapists. In todays video Katie will be talking about #physicaltherapy during pregnancy. She touches on easy exercises for your transverse abdominis and your #pelvicfloor These exercises will help with pain and stress on the body during pregnancy and can also help proactively strengthen your core for your #postpartum period.

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