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Tips for Lower Back Discomfort in Pregnancy


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.


Chicken and Butternut Squash Chowder Recipe


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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Resources For Postpartum Depression, Anxiety, and PMAD's


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

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 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 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


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.


Winters Granola Recipe


Winters Granola 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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By Vanessa Fowler

I decided to come up with different kinds of granola, mainly for my husband, and I love this one in particular. He is not a big breakfast person but I am. I think it makes for a better day because it makes for a better you. He does eat cereal so I wanted to make it a bit healthier. Plus, I always find him getting frustrated down the cereal aisle because it’s often all sugar or healthy but no flavor. Winters Granola came about with the thought of just wanting to bring warmth and flavor of the season to my husband during the winter while he is at work. It’s brought us so much joy!

Now I am able to share my Winters Granola with all of you. May it bring you warmth and flavor of the season and as much joy to your family as it has to mine.

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One of our wonderful Instagram followers suggested adding some dates if you're towards the end of your pregnancy, and we love that idea!

There have been numerous studies that show the positive effects of dates on the outcome of labor.

According to Mama Natural A study published in 2017: Date fruit consumption at term: Effect on length of gestation, labour and delivery.

Published in the Journal of Obstetrics and Gynecology, this study supported all the initial findings. The authors concluded that:

“Dates fruit consumption during late pregnancy has been shown to positively affect the outcome of labour and delivery without adverse effect on the mother and child.”

So go ahead and get the go ahead from your provider and then pile on those dates!

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NICU Awareness Month part I - Let's Tell Your Story!


NICU Awareness Month part I - Let's Tell Your Story!

By Summer Mobley

September is NICU Awareness Month.

This picture is of Elly’s, our Baby B, as she was being admitted to the NICU following birth.

This picture is of Elly’s, our Baby B, as she was being admitted to the NICU following birth.

Our triplets were born at 30 weeks gestation and spent 37, 37, and 70 days in the NICU. In honor of this month, I will share bits and pieces about our NICU journey - including our ups and downs, how we balanced time at how with our, then, five-year-old and how that time has eternally impacted our family.

Two is the number of times I went into labor with the triplets.

The first time was the day after Thanksgiving in 2015. My husband’s brothers and sisters and their kids were all visiting because I was on bedrest. That morning, the boys had taken all he kids to go hunt for a Christmas tree (the story of the tree deserves its own post). When they came back, we decorated the tree. That’s when the contractions started. I sat, quietly, timing them. After an hour I texted Ray, who sat across the room from me and confessed I’d had seven contractions in the last hour. He immediately stood up and told me to get my bag, call my doctor and load up in the car to head to the hospital. Fast forward, we were lucky enough that my doctors were able to stop my labor. I was 29 weeks pregnant at the time.

I went into labor, for the second time, a week later. This time, there was no stopping it. The babies were coming. (To this day, I blame Xander. I think he was tired of getting kicked by his feisty sisters.) I was 30 weeks pregnant.

This picture is of me with three Doppler’s, monitoring the babies heart rates before being taken to the operating room.

This picture is of me with three Doppler’s, monitoring the babies heart rates before being taken to the operating room.

A few hours before the babies were born, one of the neonatologist who worked at the NICU came to speak with me and Ray. This had happened the week prior when I went into labor, so we knew what to expect from him, yet even so, his words were so hard to hear.

He spoke of what we could expect to find after the babies were born. Things like brain bleeds or holes in their hearts to respiratory distress and the need to be intubated. What it really boiled down to, is that the doctors really had no idea what shape our 30-week gestation triplets would be in upon birth. He promised that the team caring for our kids would do everything they could to make sure things were ok. It was so scary, yet so peaceful at the time. And not peaceful in the sense that I’m sure your brain jumped to, but peaceful in that we knew beyond a shadow of doubt, that no matter what, God was good, and God was in control.

Approximately 12 hours after my labor started the second time, the triplets were born at 30.4 weeks. They weighed 4lbs, 6oz; 2lbs, 15oz and 3lbs, 13oz.

Three is such a crazy number when I think back to our time in the NICU.

Of course, the obvious is that we had triplets. And yes, for the crazies that look at me like “Huh!? WTF?! Did you really just say tri…??” Yes, I said it and meant it. And yes, that means three babies. Thank.You.Very.Much.

But three had so many meanings, as a result for us.

Three times the amount of people in the operating room (Ray counted 22 people).

Three receiving teams (which I will get into on a future post).

Three Pods that the triplets were divided into.

Three phone calls we had to make to three different nurses every time we called the NICU for an update.

Three hands-on times, each spaced 30 minutes apart, and repeated every three hours.

Three also signifies the number of days post-birth that I got to go home. Except, I went home without the three children who occupied my body for 30 weeks. The three children who sent me into labor twice. The three children who I’m positive learned to fight each other in utero (and one who proved her karate skills by dislocating THREE of my ribs while I was pregnant). Three days after giving birth, I had to leave three HUGE chunks of my heart inside a hospital and we had no idea how long it would be until they’d be able to come home.

Three of us at home, waiting for the other ½ of family to grow big enough and well enough to join us.


Three months before our whole family would be home, together, for the first time.

And in three months, from this moment, the three teeny tiny humans that I get to call my kiddos, will turn three years old. The time has gone so fast.