The Holistic Parent - Fall 2014

t h e Mind ...

B o dy ...

Spirit

M a g a z i n e

PREMIER ISSUE / Fall 2014 / theholisticparent.ca

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The holisTic ParenT Fall 2014

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REGUL ARS

Our team Meet the amazing people that help make this magazine awesome page 4

Bits & Bites A quick round up of what’s going on in the world of parenting, plus fun facts, recipes and info on where to find more content page 6

prOducts Eco-friendly and health-related products for the whole family page 8

yOga FOr Birth

by Elaine Kapogines

page 20

COLUMNS

mind The Breath of Time by Nicole Schiener page 10

BOdy Surviving the Season by Dr. Sarah Connors, ND page 12

spirit Bonding Through Touch by Tanya Goreing page 14

the {mOderately} hOlistic mOm I Am Mom by Elaine Kapogines page 30

FEATURES

FOOd Wars By tania heinemann

A zen approach to dealing with picky eaters page 24

Birth plan vs. advOcacy plan By reBecca serrOul

Changing how you approach planning your birth page 26

the happy high schOOler On the cOver Meet our beautiful cover model, Brianna Nadrofsky, shot on location at Breathe into Motion Yoga in Hespeler (www.breathintomotion.com) by photographer Verity Dokter.

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By Jamie reaBurn Weir

Transitioning to high school from a teacher’s perspective page 28

special: The Growing Up Healthy 2014 Show Guide page 15

Fall 2014 The holisTic ParenT

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up front | our team

contributors

tania Heinemann registered Holistic nutritionist tania is the owner of Yellowood nutrition (yellowood.ca) with locations in Waterloo and Cambridge. She’s a registered holistic nutritionist, postpartum doula and breastfeeding consultant. She is also the chair of the Cambridge Community Breastfeeding Group. Check out her article Food Wars on page 24.

PUBlisher | ediTor Elaine Kapogines elaine@wiltshiremedia.ca

arT direcTion

Jen novakovicH Writer | nutritionist Jen is a graduate from the nutrition program at the university of Guelph with a passion for sustainable diets and lifestyles. She is an avid rockclimber and yogi, and has travelled throughout north America working as a freelance nutrition writer. She blogs about her adventures at jennovafoodblog.com. Her article on the new Health Canada guidelines for introducing solid food, Infant Eat, can be found on page 6.

www.creativebungalow.com Erik Mohr (Creative Director) erik@creativebungalow.com Alysha DeMarsh (Graphic Designer) PhoTograPhy

Verity Dokter veritydokterphotography.com conTriBUTors

Jamie reaburn weir teacher Jamie is a mother of two little girls, ages 4 and 18 months. She also works as a high school teacher in the WrDSB and loves promoting the ideas of change and lifelong learning. follow her on twitter @msjweir or read her blog at msjweir.wordpress.com. Her column The Happy High Schooler appears on page 28.

Sarah Connors, tania Heinemann, tanya Goreing, Jen novakovich, Jamie reaburn Weir, nicole Schiener, rebecca Serroul adverTising designer

Elizabeth Wise adverTising sales

Elaine Kapogines elaine@wiltshiremedia.ca

PUBlished By

rebecca serroul Doula | Birth Educator Since 1993, rebecca has been working with families as a doula and childbirth educator (tummiestotoes.ca). She has one son of her own and has attended hundreds of births as a doula, second attendant to midwives and midwifery student. read her article Birth Plan vs. Advocacy Plan on page 26.

www.wiltshiremedia.ca The Holistic Parent Magazine is published three times per year. All rights reserved. no part of this magazine may be reproduced without the written consent of the publisher Š 2014 for address corrections, please email elaine@wiltshiremedia.ca

sPonsors a sincere tHank You The Holistic Parent would like to thank our sponsors Inspire Health & Wellness (Gold) and Hybrid Hair & Detox Spa (Bronze). A portion of their sponsorship is being donated to Life With A Baby, a not-for-profit peer support system for parents with children 0-6 years old. for more information on becoming a sponsor, please contact Elaine Kapogines at elaine@wiltshiremedia.ca.

Single copy price is free at to all patrons of the Growing up Healthy Show, is mailed to the 600 members of Life With A Baby - Waterloo region and is available through our over 30 distribution points in Waterloo region. Visit theholisticparent.ca for a list of distributors.

Visit The Holistic Parent online at www.theholisticparent.ca publications Mail Agreement no. 42845523 undeliverable copies and change of address notices should be send to: 334 Baldwin Dr. Cambridge, on n3C 0C2

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The holisTic ParenT Fall 2014

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simple. effective. proven.

YOUR HEALTH SOLUTIONS, NATURALLY.

MASSAGE THERAPY CHIROPRACTIC NATUROPATHY theholisticparent.ca

107-525 Belmont Ave. West | Kitchener, ON N2M 5E2 519-745-1331 | inspirehealthandwellness.ca

Fall 2014 The holisTic ParenT

Facebook: InspireHealthandWellness | Twitter: InspireHW

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Wise Words from maria andrusiak morland aT

up front | bits & bites

theholisticparent.com ...

recipe

Protein Mix Tania’s Optimum Fibre & Protein Mix

This delicious mix is full of wonderful fats, proteins and fibre, and is cheaper and healthier than pre-made store-bought protein mixes.

rethinking sorry “I can’t stand forcing a small child to use words they don’t understand, in a social world that simply demands things of them that don’t make sense. I wanted my children to understand sorry from the heart, not just say it.”

In a blender, mix approximately for children, use 1/2 tsp per day. for equal parts of: adults, start with 1-2 tsps. Add to salad dressings, smoothies, yogurt, oatmeal, • oat bran smoothies or straight up chased with • flax seeds lemon water! Store in a mason jar so you • Chia seeds make eye contact with it daily.

• • •

Hemp seeds raw sunflower seeds raw pumpkin seeds

in the news

Infant Eats New Health Canada recommendations align with BLW recently, Health Canada, Canadian paediatric Society, Dietitians of Canada and Breastfeeding Committee for Canada released a joint statement updating their recommendations for introducing solid food to infants and recommendations for older children. Here’s a quick breakdown of the guidelines:

Recipe provided by Tania Heinemann of Yellowood Nutrition, yellowood.ca.

0-6 Months • E xclusive breastfeeding for the first six months, and can be sustained for up to two years or longer.

• No food or liquid, including water, before six months.

6-24 Months • First foods should be iron-rich like meat or meat alternatives or iron-fortified infant cereals.

• P ureeing foods is no longer necessary as a six-month-old can manage various textures including soft or cooked fruits and vegetables, grated cheese and soft meats. Also, include finger foods to help encourage self-feeding.

• Encourage the use of an open cup, opposed to a bottle or sippy cup.

• Delay introducing cow’s milk until 9 to

12 months, and when it is introduced, offer homogenized milk.

• Do not delay dietary exposure to potential allergens like peanuts, fish or eggs, as there is no evidence to support that this will reduce the child’s risk of developing a food allergy. Instead serve these foods early and often. other recoMMendations • D aily vitamin D supplements are recommended for breast fed babies.

• Follow your baby’s cues and watch for signs of readiness including good head control, an ability to sit up and lean forward, an ability to let the caregiver know when they are full (e.g., turns head away) and an ability to pick up food and try to put it in their mouth.

• F eed your baby in response to his or her cues of hunger to start promoting healthy eating skills. Never try to force your baby to eat — let them decide how much to eat.

• L imit fruit juice and sweetened beverages , and offer water instead to quench thirst.

• Babies under one year of age should not be given honey or unpasteurized dairy or juice since they can cause botulism poisoning.

These guidelines are music to some parents’ ears who are familiar with baby-led weaning, a term attributed to Gill rapley and currently practiced by many families. to learn more about baby-led weaning, visit The {Moderately} Holistic Mom blog at theholisticparent.ca.

–Jen Novakovich

trending

Is GMO thE nEw OrGanIc? We’re sTarTing To see more and

more food being touted as “non-GMo” but do you really know what that means and how it affects the health of your family? A Genetically Modified organism (GMo) has been altered in some way using genetic engineering techniques; the foods produced from those organisms are referred to as genetically modified (GM) foods. for example, genetically modified soybeans contain a gene that prevents the crops from dying when sprayed with a herbicide, and GM corn contains a toxin that kills a potentially cropdestroying insect called the corn borer.

Approved GM foods are considered safe for human consumption, however various health advocacy groups have claimed that there are unanswered questions on the long-term impact on human health and the environment and have called into question the objectivity of the regulatory authorities.

According to Eat Right Ontario, there are over 81 GM foods approved in Canada, including canola, corn, lentils, potatoes, rice, soybeans, squash, tomatoes and wheat.

One current controversy surrounding GMos is related to labelling, since the Canadian government does not require GM foods to be labelled. If you decide that GM foods are not for your family, here are some suggestions on how to avoid GM foods provided by The Canadian Biotechnology Action network: • Eat organic since GM food is prohibited in organic farming • Avoid processed foods that include corn, canola and soy ingredients • Switch to cane sugar to avoid eating sugar from GM sugarbeets • Support local farmers who you know do not plant GM crops or use GM grains for meat, dairy or egg production.

fact: It has been widely reported that Vietnamese moms can be heard whistling at their babies to train them to pee on command. Some sources claim this technique encourages babies to potty train by nine months. Join the discussion at facebook.com/theholisticparentmagazine

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Guiding you on your journey to optimal wellness.

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Fall 2014 The holisTic ParenT

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up front | products

Family Friendly Eco and health products for your family

cracked coconut Cracked Coconut has cleverly combined two of nature’s super foods — coconuts and dates — into a sinfully delicious and nutritious spread. All Cracked Coconut Butters are produced with only five ingredients or less and contain no added sugar and no artificial flavours, colours or preservatives of any kind. $7 crackedcoconut.ca

aromatic HealtH Aromatic Health’s Children’s Cold & ‘flu is a milder version of the Cold & Sinus blend, formulated especially for children over the age of one year. These essential oils aid with congestion, aid in recovery and help prevent infection when used at the first signs of a cold or flu. They have anti-viral, anti-microbial and expectorant properties. $14.95 aromatichealthshop.ca

onya BaBy carrier The onya Baby nexStep is a revolution in materials. Constructed from 100% recycled brushed polyester twill fabric, with an Air-Mesh lining, it’s soft and breathable for your baby and easier on the planet. to top it all off, each ergonomic baby carrier offers a hidden seat, so you’ll never be caught without a seat for your little one again. us$149 onyababy.com

effeclean Effeclean Genuine Eco Stainless Steel Cleaner is ideal for stainless steel surfaces and appliances.

Safely removes oily fingerprints, smudges and food stains without damaging the surface. Streak free formulation that is completely non-toxic and safe around food. not only is it a great product for external cleaning, works absolutely amazing on the inside of fridges, stoves and microwaves. Volatile organic compound free, ammonia free, phosphate free, chlorine free, alcohol free, formaldehyde free, petroleum free and biodegradable. effeclean.com

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The holisTic ParenT Fall 2014

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Buck Na.ked Soap Through their small batch operation, the Buck Na.ked Soap Company makes only highquality, hand-crafted, vegan, cold process artisan soaps and bath products. Using only the best in naturally occurring ingredients, we help preserve a healthy body inside and out. $4-$7 etsy.com/shop/BuckNakedSoapCompany

the lauNdry tartS The Laundry Tarts is 100% vegan, biodegradable, hypoallergenic laundry detergent that doesn’t contain chlorine, phosphates, phthalates, enzymes, bleach, SLS, parabens or EDTA. Suitable for all skin types, including the most sensitive skin. HE machine friendly and suitable for hard or soft water. Available in 10 scents, including unscented. $18.99 thelaundrytarts.com

ella’S BotaNicalS The EB Baby collection includes Bottoms Up! Diaper Balm, Bubblemania 3-in-1 body wash/bubble bath/ shampoo and Oh Baby! Body Lotion in Lavender Bliss scent. All products are 100% from nature. $15-$18 ellasbotanicals.ca

Vija deSigNS This all-in-one fashionable, yet simple, Skin-to-skin Kangaroo T-shirt from Vija Design is as easy to slip in and out of as your favorite T-shirt. You can carry your newborn simply and safely — hands free! No tying, nothing lying on the floor. The Skin-toSkin Kangaroo T-shirt is ethically and proudly made in Canada of good quality, high density stretch cotton/spandex jersey without heavy metal contamination to ensure new mother’s confidence to carry up to about 15lb baby.

Available in six colors, six different sizes (XS to 2XL). $66 vija-design.com

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Fall 2014 The holisTic ParenT

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MIND | MiNdful MaMa

The breaTh of Time Simple practices to soothe your frenzied soul Story by Nicole SchieNer

F

or most parents, it’s common to feel like there is never enough time. Mornings can become a never-ending battle to get out the door, while our evenings can fly by in the blink of an eye. And where did the weekend go? A simple, but powerful, reminder I use comes from relationship expert, Dr. John Gottman: “We all have the same 24 hours in the day.” We can’t slow down time — or can we? While it may seem impossible to escape the rat race of modern life, there are some simple practices that can empower us to slow down time, at least figuratively speaking.

Across various psychotherapy models and spiritual approaches, there is a common belief, which I support, that the way we think affects how we feel. While affirmations are certainly not a miracle cure, they do have the potential to shift our mood and in turn our physical and energetic state. As I explain to my clients and can attest to from personal experience, when we are caught up in rushing and focusing on what we cannot control, we are essentially dangling on the edge of some unknown disaster. These worry thoughts set off false alarms in our brains. In turn, the body prepares to defend us from this potential threat and instead makes it harder for us to problem solve and connect. To make matters worse, have you ever noticed the more you rush and worry about time, the slower children seem to move or more defiant they become?

The chances for conflict increase as we feed off of each other’s anxious energy and move into reactive mode.

To avoid this downward spiral, next time you find yourself feeling rushed or worried about being late or not getting everything

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take away ...

We need to constantly check in with ourselves – “Is this the best use of my time or can this wait”?

done, take a few deep breaths and you might want to try some of my personal favourite affirmations from Louise Hayes: “I have all the time I need.” “I arrive safely and on time (and in extreme weather conditions, “in an upright position and facing forward”) to all my destinations.” Other more general soothing statements include: “No matter what happens, I can handle it” or “It will work out” or simply “I will be okay.”

Then instead of rushing do the opposite, linger a little. Slowly sip your coffee or tea. Hold your partner or children a little longer. Slowly massage your hands and feet and breathe in the lovely scent of the cream. Keep your expectations in check and focus on the bigger picture. I’ve noticed when I try to squeeze in a few more things into my morning, that’s when things can quickly go out of balance. We need to constantly check in with ourselves — “is this the best use of my time or can this wait?”

Even though we can have the best of intentions, no day and no one is perfect. We are human of course. When you find yourself feeling irritable or easily stressed, you might want to try music or words of inspiration to lift your spirits. Music can have both a calming or energizing effect depending on what you are needing. I have often danced or sang my way out of a bad mood and changed the tone of my day. Reading inspiring quotations can be another way to ground yourself and switch from feeling overwhelmed to feeling hopeful. When all else fails, get outside. Let Mother Nature work her magic, and don’t forget to breathe.

As many families feel frenzy of back to school, back into programs and then the looming hype and business of the holiday season, I sincerely hope you will be able to take comfort in both your breath and affirming statements and whatever else soothes your soul.

Nicole SchieNer M.Ed, CCC, CGE, blends over 10 years of profes-

sional experience as an individual, couples and group therapist and public speaker with personal insights as the mother of two passionate little people.

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monkeypaw portraits monkeypaw.ca

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Fall 2014 The holisTic ParenT

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BOdY | Immune SupporT

Surviving the SeaSon Arming your family’s immune system, naturally Story by Dr. Sarah ConnorS, nD

o

ne of the most common concerns I deal with each fall is the impending and inevitable cold and flu season. The stress and change of weather can make you and your family more susceptible to infection with all the germs being shared freely by school children and co-workers alike.

Over 200 different viruses cause influenza and influenza-like illness (fever, headaches, aches and pains, coughs, runny nose). Without doing lab testing, it’s very difficult for doctors to determine the difference between the two. Both last for days and rarely lead to anything particularly serious.

You may pass the flu to someone else before you know you are sick, as well as while you are sick. Most healthy adults might infect others beginning one day before symptoms develop and up to seven days after becoming sick. Some people, especially young children and people with weakened immune systems, could infect others for an even longer time.

Most experts believe that flu viruses spread by droplets made when people with the infection cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might also get flu by touching a surface or object that has flu virus on it and then touching their own mouth, eyes or possibly their nose.

There are many things we can do to help prevent illness and by taking a natural approach to boosting your immune system you can help your whole family protect themselves against this season’s bugs.

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take away ...

Remember that illness is a normal part of developing a healthy immune system, especially for the younger members of your family. If they do get sick, let the body deal with it and support their healing naturally.

herbal TeaS In a Harvard study, they found that people who drank five cups a day of black tea for two weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink. The amino acid responsible for this immune boost, L-theanine, is abundant in both black and green tea — decaf versions have it too. Some great herbs that you can use by themselves or in combination include: Astragalus (Astragalus membranaceous), Siberian Ginseng (Eleuthrococcus senticosus) and Schisandra (Schisandra chinensis).

SupplemenTS Most vitamins and minerals from A to Zinc are helpful in supporting the immune system. I recommend eating a well-balanced diet in order to get your required vitamin intake. However, for those with absorption issues, or other complicating factors, then supplemental forms may be needed. Consulting your naturopathic doctor is the best way to learn what supplements would be most effective and necessary for you and your family.

Plan ahead so you have all the tools you need on hand. Remember that illness is a normal part of developing a healthy immune system, especially for the younger members of your family. If they do end up with the occasional cold or flu this coming season, let the body deal with it and support their healing with some natural remedies as needed.

For more tips and basic strategies to keeping your family healthy this cold and flu season, visit The {Moderately} Holistic Mom blog at theholisitcparent.ca.

Dr. Sarah ConnorS , ND, is a naturopathic doctor and birth

doula practicing in Inspire Health and Wellness in Kitchener. As a naturopathic doctor, her primary goal is helping patients achieve their optimum health and wellness.

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SpIRIt | BondinG

Bonding Through Touch Utilizing massage to benefit mom and baby Story by Tanya GoreinG

T

he benefits of a simple touch are felt the moment contact is made. It relaxes, lowers the blood pressure, slows the heart rate, boosts the immune system and eases anxiety. Close your eyes for a moment and remember what it is like to have someone stroke your hair or give you a genuine hug. Those simple gestures can calm, comfort and express caring instantly and make a person immediately feel better — either physically or emotionally. It is a form of communication that goes beyond what any words could.

For an infant who has been embraced within his mother’s womb for nine months, the power of touch is not only desired, but necessary for normal development. As a parent, you have the power at your fingertips to help your child grow!

Learning forms of healthy touch with your infant is an extension of the healing power you already possess and will help you to feel confident that your motions and movements are beneficial to your infant.

As you bond with your baby through daily massage and reflexology techniques, you will start to tap into your parenting instincts and respond more confidently to your baby’s cues (communication).

The ideal time to do infant massage or reflexology is when baby is in the quiet alert state. In the early days and weeks following birth this time period will be very short. But as your baby grows, this time period will also increase. Starting with small routines and doing them daily or even throughout the

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take away ...

For an infant who has been embraced within his mother’s womb for nine months, the power of touch is not only desired, but necessary for normal development.

day will help you to bond with your baby over and over. It will create a positive state of balance for the body which will help establish a pattern of good health and well-being. This helps your baby to remain calm, feel loved and protected and relieve stress.

Your infant is not the only one to benefit from this experience!

The sense of touch will be powerful to you as well. It will relieve your stress and anxiety, lower your blood pressure, regulate your heart rate and create an overall sense of relaxation. Since most of what we experience as a new parent is very overwhelming, seeing your infant respond positively to your touch can be very empowering.

When working with an infant, especially one who is experiencing discomfort, being relaxed and at peace yourself is the best medicine you can provide. Remember this is a positive time for both you and your baby. There is no reason to feel rushed or pressured. Go slow and work within your baby’s limitations. Do not force movements but rather respond to your baby’s cues. If now is not a good time, there will be another chance to try later. Use your instincts and good judgment and rest assured that as long as you have positive intentions and use healthy touch, the simple fact that you are bonding with your baby will have powerful healing benefits.

Tanya GoreinG is a reflexologist, doula and educator and the owner of Soul Treatments located in Cambridge. She also spearheads the Healing Arts Learning Organization where she is also an instructor of reflexology, doula programs and hot stone massage.

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2014 SHOW GUIDE September 13th - 14th

The Family Centre Kitchener, ON

Thank you for joining us at this innovative event that brings together vendors, expert speakers, workshops and support networks alike to provide healthy options for healthy families.

EVENT MAP Exit (to Food Truck)

Workshop Entrance

ExHIbITOr LIST Sponsors & Community Partners Bailey’s Local Foods Fedora Media Life Simply Nutrition Life With A Baby Tangerine Dsgn The Birthing Space The Holistic Parent Magazine

Affinity Health Clinic ATP Belly Buttons Blue Owl Consignments Breastfeeding Buddies Program Cambridge Midwives Dancing For Birth Delta Air Systems Ltd. Diaper & Lipgloss Eats on Feets Enviro Painting Gentle Guidance KWC Green Heart Apothecary

Outdoor Activities

A, B, C Exhibitors D Workshop Registration E Speaker Series F, G Kids Activities H Child Supervised Area I Nursing Lounge J Washrooms K Washrooms with Change Tables L Diaper Changing Area

Main Entrance Photo Booth

EXHIBITORS SPEAKERS / WORKSHOPS KIDS AREAS

Cafe

NURSING LOUNGE BATHROOMS

Healthaholics Hybrid Hair Detox Spa Infant Studies Group / Baby Labs Innovative Wellness Inspire Health & Wellness Investors Group Knowledge First Financial KW Doula La Leche League Morning Glory Cafe Norwex Nurse Practitioners

Ontario Early Years Centres Perfect Balance Wellness Centre Queen St. Yoga Rare Charitable Research Reserve Red River Early Learning Centre Re/Max Real Estate Centre Inc. Sage Naturopathic Clinic Salsa Babies Sun Life Financial The Museum

Timeless Birth Toysense Plus Ltd. Tracy Poizner Verv Wellness Waterloo Region Nurse Practitioner Led Clinic Wellness Team On Queen West of Seoul Food Truck Wilson Education Resource Centre Young Living Independent Distributor

and more...

WOrKSHOPS Calm, Alert, and Ready to Learn – Jayne Hembruff Diet and Lifestyle on the Intestinal Health of Children – Marianna Duba Enhancing Language and Lessening Frustrations – Sara Bingham Feeding the Growing Brain for Academic Success – Rahima Hirji From Ordinary to Extraordinary: Raising Kids Naturally – Nicole Lederman G.R.A.S. Generally Recognized as Safe... or Is It? – Jeremy Tracey How to Eat Healthy on a Budget – Luisa De Sousa Organizing Basics for a Family with Children – Samantha Kristoferson Stunning Photos with Your Own Camera – Holly and Trent Sluiter Teaching to Your Child’s Learning Style – Sandra Wilson Tired for the Truth – Real Infant and Family Sleep – Maria Andrusiak Morland Vaccination Support – Tania Heinemann & Tracy Poizner Willpower Booster Shot – Jeremy Tracey Yoga for Kids (6-11 years) – Elaine Kapogines Yoga for Mental Wellness – Jayne Hembruff Yoga for Tots (2-5 years) – Elaine Kapogines and more...

SPEAKEr SErIES ABC’s of Homeopathy for Children – Andrea Hauser An Active Family: A Strong Start – Joanne Mittelholtz Early Detection and Prevention of Developmental Hip Dysplasia – Isabel Griffith Extended Breastfeeding: Why Do It and What It Really Looks Like – Michelle Buckner Financial Planning for Families with Disabilities – Dave Fleischer Financial Planning for Blended Families – Dave Fleischer G.R.A.S. Generally Recognized as Safe... or Is It? – Jeremy Tracey Getting Rid of Guilt – Nicole Schiener How to Choose Quality Home Child Care – Jeremy Tracey Natural Medicine Kit for Baby – Sarah Connors Recognizing Food Sensitivity in Babies and Children – Kennedy Baker Right from the Start: Tips for Raising a Reader – Kim Krueger-Kischak Saturday Night Fever – Tracey Poizner Sweet Nutrition: Making Healthy Choices without Sugar – Luisa De Sousa The ABC’s of RESP’s and More – Heather Heartfield Women and Money – Dave Fleischer and more...

www.growinguphealthy.ca

The healThy Family Spea k e r S

S e r i e S

Co-hosted by Elaine Kapogines, publisher of The Holisitic Parent, and Stephanie Goertz, owner of the Growing Up Healthy show, The Healthy Family Speakers Series is a monthly panel discussion in partnership with Life With A Baby.

WHO: WHAT: WHEN: WHERE: COST:

Parents, parents-to-be, grandparents, child-care providers, industry professionals Expert panelists engage in an open discussion about topics affecting your family The 3rd Friday of every month (10:30am-12pm) The Wellness Team On Queen – 39 Queen St. E., Cambridge Free! Coffee and treats are included.

Pre-register at Life With A Baby - Waterloo Region | www.lifewithababy.com Questions? Contact elaine@wiltshiremedia.ca or 519.841.8421.

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feature | yoga for birth

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yoga for birth | feature

yoga for birth Tapping into a physical and spiritual practice to guide you through pregnancy, labour and beyond Story by elaine Kapogines

W

is telling you. During the physical practice, cautiously experimenting ith more than 1.5 million Canadians currently practicing with different poses and their various modification will allow you to yoga, it’s not surprise that a prenatal class or two is at hear when your body is saying, “hey, i think we’ve gone far enough,” or the top of the to-do list for many moms-to-be. While “This feels great!” Either way, responding appropriately is a perfect way many women seek prenatal yoga classes to help with the obvious to help build confidence in your intuition. strength, flexibility and relaxation, there also many additional benefits breathing is a key component to any yoga practice, and is especially specifically for dealing with pregnancy symptoms and preparing your important during pregnancy. Stress, anxiety and fear can greatly affect body for birth. it also gives you tools that you’re able to utilize during not only your emotional well-being but your physical well-being as well. labour, such as breathing techniques and labour positions — and the Using various breathing techniques commonly used in yoga can help more tools you’re able to tap into during that period, the more you will to reduce some of that stress and anxiety naturally associated with feel prepared to deal with the unknown. as with any form of exercise it’s always important to check with your pregnancy. one of the most basic breaths is to practice utilizing your exhale to literally breathe out that stress. healthcare provider to ensure your safety. This is especially important typically, the inhale is used to energize and provide power to during pregnancy because even with a gentle form of exercise like your movement, while the exhale, especially an extended exhale, yoga, there are inherit risks depending on your overall state helps to relax and ground your body and quiet your mind. of health and how your body is dealing with pregnancy. for one of the easiest ways to focus on extending you exhale example, complications like high blood pressure or placenta take is simply to count your breathing — trying to double the previa can greatly impact what you’re able to do safely. away amount of time your spend exhaling opposed to inhaling.

Even more innocuous symptoms like joint pain, dizziness, ... for example, inhale for a count of three then exhale for a heartburn or nausea can complicate your yoga practice, Practicing yoga count of six. making it even more important to listen to your body. during pregnancy This breathing technique can be one of the first While sometimes it seems that there are a set of can relieve anxiety tools you reach for during the early stages for labour. guidelines applied to what is safe and unsafe in prenatal and discomfort, fear and anxiety will naturally accompany those first yoga, these are more generalizations than hard and fast as well as allowing contractions and one of the most counterproductive rules. for example, some women feel nauseous or dizzy you to tap into things you can do is to allow your body to tense up and when their head drops below their hips, as with poses like your intuition. hold onto that stress. downward-facing dog or any forward bend. but that is not There are also many yoga poses that can be used to say that this movement is unsafe for all women. There are during labour, especially in a modified variation. as any many benefits to practicing forward bends and many women feel birth worker will tell you, movement during labour is very great when doing them, especially in their modified or supported important so changing positions frequently is vastly beneficial variations. if you feel unsteady or unsafe when doing any pose, it’s to mom and baby. gravity is also an important element to tap important to listen and respond appropriately. into. Poses like table top with or without cat/dog movements, tapping to your intuition and truly listening to your body is one of supported child’s pose and supported squat are all great options to the key benefits to practicing yoga during pregnancy. Pregnant women have in your tool belt. are naturally more in tune with their bodies — how could they not be?

Pregnancy is a wonderful time, but can also carry with it a lot between obsessively analyzing every twinge and the monthly or weekly of worry and anxiety, as well as unpleasant symptoms. Utilizing check-ups, it’s an odd sense of giving up control of your own body while something like yoga will only help you get to know your body better becoming acutely away of everything it does. having a chance to quiet your mind during a yoga class will help you to tune into what your body and prepare yourself for the journey into motherhood.

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feATure | yoga for Birth

M o d i fi e d C h i ld’ s P o s e In any context, Child’s pose is a resting or restorative pose. The most important thing about practicing any variation of child’s pose when pregnant is to have your feet together but your knees spread wide apart to accommodate your growing belly. This also changes the dynamics of the pose to a great hip opener.

Many women find it difficult to place their foreheads on the ground the way they may have before getting pregnant, so resting your forehead on either your arms or a pillow may be a good option for additional support.

The variation pictured here is especially beneficial because you are allowing gravity to pull your baby away from your spine, creating more room for your baby and providing you with some relief from back pain or pressure.

This variation may also be useful when trying to change the baby’s position, like in the case of a breach baby. This position is also very helpful if you’re experiencing back labour because, again, you’re using gravity to pull baby away from your spine.

goddess Pose Appropriately name, you’d be hard-pressed to find a pregnant woman who did not feel great when practicing this pose. It’s not only a gentle hip, but it also helps to tone the thighs and upper body when held for a few breaths.

It can also help open your chest enabling you to take a deep breath, something you may be struggling with as the baby grows and starts to impede your lung capacity.

This pose also helps to stimulate the urogenital, respiratory and cardiovascular systems.

This pose is especially beneficial to those women have a difficult time releasing their abdominal muscles. Holding your core muscles, especially during labour, is counterproductive, so pregnancy is the time to practice letting it go. When you’re in the pose, you can feel gravity pulling down on your belly and, as you exhale, imagine your core muscles releasing, allowing your belly, as well as your pelvic floor, to relax.

Goddess pose can also be a great alternative to a full squat. Goddess is a much gentler way to achieve some of the same hip and pelvic opening benefits without the discomfort of a squat.

Benefits for PregnanCy

Relaxation; stress relief; hip opener; reducing pain and pressure in lower back; changing baby’s position, especially breach; relieving pain from back labour.

Benefits for PregnanCy

Hip and chest opener; tones thighs and upper body; open chest and lungs; stimulates the urogenital system; release of abdominal muscles and pelvic floor.

ContraindiCations/Cautions

Knee pain or injury; for some women, dizziness or nausea may occur if your head is below your hips; be careful not to over stretch, especially in any unsupported variation.

22

ContraindiCations/Cautions

Leg or knee pain; be cautious of this pose if you have placenta previa (low lying placenta) since hip openers can cause additional pressure.

The holisTic ParenT Fall 2014

M o d i fi e d d ow n wa r d faC i n g d o g While downward-facing dog can be considered an inversion and many prenatal instructors will not include this pose in their classes, if your body is comfortable with it, there are many benefits to including this pose in your practice, especially in a modified or supported variation.

If you’re struggling with constipation or hemorrhoids, this pose is definitely worth trying. It is also therapeutic for sinusitis, sciatica and high blood pressure.

In its modified form, keep your knees bent and your heels off the floor. This modification will also take pressure off your back and prevent overstretching. You do not have to hold this position for very long — even a breath or two is beneficial While downward-facing dog in any form is therapeutic for high blood pressure and headache, if you’re suffering from either of these it’s important to add some support by placing your head on pillows or blocks and keeping your neck in line with your arms.

Ca M e l P o s e Back bending, including camel pose, is a great way to open your chest and elongate your spine, creating additional space through the front of your body. It can also help to relieve mild back pain, fatigue and anxiety. Camel also focuses on stretching your thighs and groin, as well as the psoas muscles (deep hip flexors).

To reduce the degree of back bend, keep your toes flexed as pictured here, rather than laying your feet flat on the floor as you may have done pre-pregnancy. You also want to focus on elongating your spine and opening your chest and shoulder, opposed to collapsing into your lower back and shrugging your shoulders.

Camel is also a good pose to keep in mind postpartum.

Breastfeeding moms especially find their chest and shoulder muscles can get very tight from leaning over their nursing baby for extended periods. Practicing this pose will help to stretch out those tight muscles, as well as strengthen and tone your upper back and shoulders.

Benefits for PregnanCy:

Benefits for PregnanCy:

Reduces stress and anxiety; energize your body; improve digestion; relieves constipation and hemorrhoids; therapeutic for sinusitis, sciatica, high blood pressure and headaches

Opens your chest and shoulders; elongates the spine; relieve mild back pain, fatigue and anxiety; stretching thighs, groin and psoas; improves posture; good alternative to supine back bends; relieves tight chest and shoulder muscles from breastfeeding.

ContraindiCations/Cautions:

Practice a supported version if suffering from headaches or high blood pressure; carpel tunnel syndrome; could trigger dizziness or nausea; could be uncomfortable you’re experiencing heartburn or acid reflux.

ContraindiCations/Cautions:

High or low blood pressure or serious back or neck pain or injury; take care not to overstretch through belly and groin; keep your chin tucked if feeling any pinching in neck or dizziness.

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23

FEATurE | piCky eaters

Food wars

• fOr busier niGhts when dinner is running behind try putting a veggie tray and hummus on the table and let everyone munch and crunch while the rest of the meal is being prepared. Same thing with the morning rush, add a fruit tray and kamut puffs or hard boiled eggs on the table.

Making peace with picky eaters Story by tania heinemann

T

o promote good nutrition, we need to set a good example for our kids and it all starts in infanthood and the toddler years and continues for the rest of our lives. Our kids watch and learn from what we eat and the way we eat — no pressure, huh?

Dr. William Sears writes: “Being a picky eater is part of what it means to be a toddler.

We have since learned that there are developmental reasons why kids between one and three years of age peck and poke at their food. After a year of rapid growth (the average one-year-old has tripled her birth weight), toddlers gain weight more slowly. So, of course, they need less food. The fact that these little ones are always on the go also affects their eating patterns. They don’t sit still for anything, even food. Snacking their way through the day is more compatible with these busy explorers’ lifestyle than sitting down to a full-fledged feast.”

As concerned parents, our focus should be on incorporating whole foods as our children continue to grow into toddlerhood

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The holisTic ParenT Fall 2014

and beyond, thereby reducing processed foods, eliminating unwanted additives and increasing the nutritional value of daily meals. These few take basic rules will go a long way. away Here are a few suggestions to ... help ease the stress of feeding Picky eating is a our picky eaters: • Offer a small platter-style of

food choices: goat cheese, rice crackers, grapes and red pepper slices and hummus. That way anything they do chose is healthy.

normal part of growing up. Focus on a variety of whole, healthy foods and get creative.

• try and avOid fast fOOd or pro-

cessed foods. Plan ahead and cut up veggies and fruit slices and pre-bag them. Have applesauce on hand for quick snacks.

• smOOthies can be coined “milkshakes.” Experiment with (unsweetened) non-dairy milk alternatives, frozen fruit, raw fruit and nut or seed butters. A delicious and healthier alternative compared to fruit juices!

• COOk and puree or chop up the veg-

gies so they cannot be identified and add them to pasta sauce, soups, lasagna, etc. to beef up the nutrition.

• Get the family invOlved. Younger children

often enjoy playing the chef. If they have a hand in putting the meal together, they are usually more inclined to eat it and snack on some of the healthy ingredients.

Knowing that “picky” eating is a normal developmental phase can help ease some our concerns. Take advantage of parenting workshops and touch base with a nutritionist to help assist you with a meal plan for your family. This reassurance often takes the stress away and helps to normalize a very challenging time in our lives as parents!

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section || name FEATuRE advocacy plan

birth plan vs. advocacy plan Helping you to focus on the big picture Story by rebecca serroul

M

It also becomes a way to begin to talk about any of us have heard of birth plans (and what is important in labour and the first maybe even wrote them for past moments of this baby’s life and how the births). Authors like Penny Simkin take non-birthing partner might need or want and Sheila Kitzinger have written chapters away to help. For example, if the birthing parent and even books on writing these wishes, ... wants the least amount of interventions as well as countless websites that encourInstead of looking possible, then it would be important to age, or even help you with writing them. at the details, have some great natural coping strategies There are many reasons why you might look at the larger to help in labour such as using a TENS unit, want to think of writing a birth plan, such picture.

Rebozo, breathing techniques, etc. as it encourages parents to talk with their When you take the time to write an care provider about what they would like advocacy plan, take a few moments to for their birth and it gives a guideline to imagine and visualize what it would like in partners and support people on how to support birth, who would be there, what would take place mama in labour. during labour and birth (positions, labouring in a bath However, I have also heard where birth plans have or shower, etc), and what would be important in the first been frustrating to families, feeling like they were set hours after birth. Try to look at the larger picture rather up to fail rather than to succeed. And where the family than details. Then start to write some of this down. had lots of wishes, but those wishes were lost within What are some of the themes that are occurring? pages and pages of information.

Lately, through the births that I have been Here is an example of an advocacy plan: attending, as well as listening to the many birthing stories of clients and friends, I often hear that their birth plan was just a plan. It didn’t help in the case of • I would lIke the least amount of interventions advocating for change or options within labour. possible. Please remind me to use the toilet, keep well This got me thinking: Why not write an advocacy hydrated and to relax and stay calm between contracplan? A second step that helps families to think about tions. their options — instead of looking at the details, look at the larger picture. An advocacy plan should be • I would lIke to labour at home, and make the decishort (maybe five statements or mini paragraphs), and sion in labour if I would like to deliver my baby in the focused only on positive language. It should be bigger hospital. ideas that are important to the family. It should be easy to remember, all positive (words and imagery) and will • I would lIke to do skin-to-skin as soon as possible be a great place to start when talking with your care and nurse my baby. If I would not be able to do this, provider, doula or partner about your wishes for labour. I would like my partner to do skin-to-skin as soon as Common questions in a birth plan do not always possible. pertain to current practices at the local hospital or home births. Instead of answering “no” to many • It Is Important that I am heard in labour, no matter questions such as “would you like an enema in labour?” how small an issue might be that I am voicing, please we can focus on the positive nature of birth. This take the time to hear my concerns. helps mothers, fathers and anyone supporting at a birth feel empowered. The expectant family could use • I would lIke to follow my body’s cue of what will be a statement like “I would like the least interventions comforting in labour. I plan on changing positions, possible at my birth” and that would include enemas, using the birthing tub and finding my own rhythm in IVs, epidurals, synthetic oxytocin, etc., but not be labour. Please help me to keep the birthing room a calm closed-minded to these interventions if there is a want place, without added stressors from the outside world. or need for them during the birth.

Happy Birthing!

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The holisTic ParenT Fall 2014

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2014-08-15

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irthing space

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FeAture | high school

through both academic diagnostics and social activities. We want to know who is going to have difficulty in our course and/or socially so that we can provide the appropriate help early in the semester. Many teachers will also administer a diagnostic that evaluates how students feel they best learn. It is important to have this information so that we can structure our classroom activities to accommodate the different learning styles.

With the prevalence of social media and technology use in today’s society, a conversation involving digital citizenship and appropriate Story by Jamie ReabuRn WeiR technology use is important. My classroom is very technologyne of the most exciting moments in a tween’s life is making friendly, with most of our work being completed digitally, therefore etiquette is crucial to our success. One of the activities we complete the transition from elementary or middle school to the at the beginning of every semester is that I ask the students to freedom that is high school. For many students, it is the Google themselves. It is really interesting to see the results as with chance to branch out on their own and make new friends, choose the internet — almost anything is a possible outcome. The simple courses they find more interesting (although this typically occurs act of Googling oneself stimulates excellent discussion and sets the after their grade nine year) and experience new and exciting extratone for the semester. A caveat to this activity: each teacher has his curricular activities. or her own method of discussing and using technology, and this is The transition can also be a source of anxiety as the change is an example of how I address this issue. rapid and substantial. Students may struggle with the amount of Finally, in my classroom and many others, we spend time thinking homework assigned, have difficulty socially or make poor decisions about what constitutes “success” and “failure.” It is important to with their new found freedom. consider as each student is on his or her own learning journey and no In all the “back to school” literature available, the voice I feel two journeys are the same. And, ultimately, it is the journey, not that is missing is that of teachers. We are the individuals helping the destination, where the learning occurs. students with the adjustment to high school so I wanted to One of the comments I receive from many students share some insight into the pedagogy behind the rationale is that I listen and care about them. This is a time in for our activity selection for the first few days and/or take a tween’s life where there are many positive, and weeks of school. away unfortunately, many negative experiences. The tween I love the first few days of school. It’s really ... will have more “adult” responsibilities like time interesting to observe how students handle themselves Keep the lines of management and accountability, and this can be both a in unfamiliar situations. In the grade nine classes, most communication sense of satisfaction and anxiety. teachers will do some early icebreaker activities as one open with your I think the most important action we, as teachers of the most important aspects of this time is building a tween and always and parents alike, can do in this situation is to keep positive classroom environment so that all students feel make sure they the lines of communication open. The tween will comfortable and in order to facilitate learning. We are feel like you’re in continue to need someone in their corner (although cognizant of the fact that our students are full of varied their corner. they may think they don’t), and by encouraging emotions and strive to make every student feel welcome. ongoing dialogue, the tweens will grow and experience Another aspect of classroom behaviour and climate success at the high school level. that we consider is trying to identify our at-risk students

the happy high schooler A teacher’s perspective

o

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The holisTic ParenT Fall 2014

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Fall 2014 The holisTic ParenT

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BACK PAGE | The (ModeraTely) holisTic MoM

i am mom Shrugging off the labels Story by elaine Kapogines

W

e love our label. And I’m not talking about those nice little stickers you put on your kids lunchbox (although those are awesome). I’m talking about the labels we apply to ourselves and each other, essentially as a way to categorize the world and more easily decide who is a “them” and who is a “we.”

And holy smokes, do these labels fly fast and furious in the mommyhood. Not only do we instantly give up our label of “me” in exchange for the much weightier label of “mom” but all of a sudden the world is trying to not only label us as parents but label our kids as well — doctors based on a height/weight chart; teachers based on their attention span; other parents based whether or not they share their toys at the park.

The big difference — besides the obvious — between labeling a lunchbox and labeling a person, is that often times with labels comes judgment (of the person, not the lunchbox). And this becomes acutely apparent the minute you try and label someone’s parenting style.

Children don’t come with instruction manuals, so many parents turn to their local bookstores or their favourite parenting blogs to try and find a nice, tidy answer to the question: How the hell do I raise a kid without massively screwing it up? This is where we derive many of our labels for various parenting styles. Are you an attachment parent a la Dr. Sears? Are you a free range parent a al Lenore Skenazy? Or are you a tiger mom a al Amy Chua?

By affiliating ourselves with a particular parenting manual we often latch on to a specific school of thought and try to answer any parenting dilemma with “What Would Dr. Sears [or Lenore or Amy] Do?” These parenting labels also help us decide what other moms are a part of our “we” — You co-sleep? Cool, me too. Let’s be friends.

And on the opposite side, we also tend to push away people we deem at “them” — the parents who do things differently enough to make you feel uncomfortable asking them anything beyond, “Hey, how’s it going?” at the local playground. When we find someone who we feel may challenge our chosen parenting philosophy, naturally, our defenses go up. Why? Maybe it’s because we don’t want to see the crack in our chosen system; we want someone to say “Me too!” not “Really? You actually do that?”

Now, don’t get me wrong, there’s nothing better than finding someone who shares your parenting philosophy, especially when

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The holisTic ParenT Fall 2014

it’s a little off centre. Connecting with others you feel aligned with also helps to normalize your decisions and reminds you that you are not alone. And this is especially important when it comes to needing support for decisions such as extended breastfeeding or choosing not to sleep train your child.

The problem with embedding a parenting label into your psyche is that some people can begin to focus solely on what they should be doing or what their children should be doing according to that system rather than looking at the big picture and addressing decisions based on the unique little person they have in front of them.

Now some of you may thinking that I’m simply perpetuating this them-we dichotomy by adding another label of “holistic parent” to the mix. But if you think about what holistic means it’s to look at the whole system rather than the individual parts.

So when applying this term to parenting, it’s really about taking an approach of looking at the big picture rather than focusing on one specific philosophy. This can mean that you’re picking and choosing what you’d like to apply from many, many schools of thought but at the end of the day, you’re making informed decisions that feels right for you and your family.

It’s also about putting down the books and sometime tuning out popular opinion and really listening to your child — and respecting the unique human being they are no matter what age. I need to stress that being a holistic parent is not about complying with some checklist of arbitrary to-dos: Eat only organic food — check! Cloth diaper my baby — check! Breastfeeding for at least three years — check!

By placing these types of expectations on ourselves as parents, we are creating a self-fulfilling prophecy of failure. Let’s all take a step back from the expectations and begin to focus on connecting with our children as individuals, listening to their cues and respecting their innate characteristics rather than trying to change them into something that you, society or your neighbour deems as “right” or “good.”

Maybe we should all stopped focusing on labels and judgements that come with them and focus on a label we all share: Parent. elaine Kapogines is the publisher of the magazine you’re currently reading. She can be found blogging at The {Moderately} Holistic Mom at theholisticparent.ca.

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