Top 10 Ways to Increase Breastfeeding Success

Breastfeeding can be one of the most rewarding experiences for both parent and baby, but it doesn’t always come naturally. Many new parents face challenges in the early days, from latching difficulties to low milk supply or physical discomfort. The good news is that with the right strategies, guidance, and support, breastfeeding success is achievable for most families.

If you’re looking for breastfeeding support CT or need breastfeeding help, these top 10 strategies can make the journey smoother and more enjoyable for you and your baby.

1. Start Early and Often

The first hour after birth is often called the “golden hour” for breastfeeding. During this time, babies are naturally alert and primed to nurse. Skin-to-skin contact immediately after birth not only calms your baby but also encourages the instinct to latch.

Frequent nursing in the first days—typically 8 to 12 times in 24 hours—helps stimulate milk production and establishes a strong supply. Even if your baby seems sleepy or fussy, gently wake them for feeding sessions to promote early milk production.

2. Prioritize Skin-to-Skin Contact

Skin-to-skin contact is more than a bonding experience—it plays a crucial role in breastfeeding success. Holding your baby directly against your chest helps regulate their body temperature, heart rate, and breathing while triggering the release of oxytocin, the hormone that supports milk production.

Practicing skin-to-skin contact as often as possible, especially in the early weeks, can make nursing easier and more natural for your baby. Many parents seeking breastfeeding help find that this simple practice dramatically improves latch and comfort.

3. Learn Proper Latch and Positioning

A proper latch is the foundation of successful breastfeeding. Poor latch can lead to sore nipples, inefficient milk transfer, and frustration for both parent and baby.

• Common positions include the cradle hold, football hold, and side-lying position.

• Signs of a good latch: Baby’s mouth covers a large portion of the areola, lips are flanged outward, and you hear rhythmic sucking and swallowing.

Parents in Connecticut seeking breastfeeding support CT often find that a lactation consultant can provide hands-on guidance to perfect latch and positioning, reducing discomfort and increasing milk flow.

4. Feed on Demand, Not by the Clock

Babies are excellent at signaling their needs. Feeding on demand—rather than following a strict schedule—ensures that your baby gets enough milk and stimulates your body to produce the right amount.

Watch for hunger cues like rooting, sucking on hands, or increased alertness, rather than waiting until your baby is crying. Responsive feeding builds a positive breastfeeding relationship and reduces stress for both parent and baby.

5. Stay Hydrated and Nourished

Your body needs extra calories and fluids to produce milk. Eating a balanced diet rich in whole grains, lean proteins, fruits, and vegetables supports overall health and lactation.

Drinking plenty of water is essential. Keep a water bottle nearby during feedings to stay hydrated, as dehydration can negatively affect milk supply. Some parents also find that warm teas or lactation-friendly beverages provide comfort and gentle support.

Seeking breastfeeding help often includes guidance on nutrition and hydration to optimize milk production.

6. Take Care of Your Nipples and Breasts

Sore or cracked nipples are one of the most common breastfeeding challenges. To prevent discomfort:

• Apply a thin layer of lanolin or a safe nipple cream after feedings.

• Expose nipples to air when possible.

• Rotate feeding positions to relieve pressure on specific areas.

If pain persists, seeking breastfeeding support CT can help prevent small issues from becoming more serious. Early intervention ensures a more comfortable and sustainable breastfeeding experience.

7. Use a Breast Pump if Needed

A breast pump can be a valuable tool to support breastfeeding success, especially if you’re returning to work, experiencing low supply, or trying to build a freezer stash.

Pumping sessions can:

• Help increase milk supply through stimulation

• Allow others to participate in feedings

• Provide flexibility for busy schedules

Always follow instructions for proper cleaning and storage, and remember that pumping is an additional tool—not a replacement for direct nursing when possible. Many families seeking breastfeeding help benefit from learning proper pumping techniques from a consultant.

8. Seek Professional Support Early

One of the most effective ways to increase breastfeeding success is by connecting with a lactation consultant or joining a breastfeeding support CT group.

Certified lactation consultants can:

• Evaluate latch and positioning

• Address supply concerns

• Provide strategies for pain management

• Offer emotional support and reassurance

Many hospitals, clinics, and community organizations in Connecticut offer free or low-cost consultations. Don’t wait until problems escalate—early guidance can prevent frustration and help you feel more confident.

9. Trust Your Body and Your Baby

Breastfeeding is a learned skill for both parent and baby. It’s normal to encounter challenges, and it doesn’t reflect a lack of ability or commitment.

Pay attention to your baby’s cues, trust your instincts, and give yourself grace. Consistency, patience, and seeking breastfeeding help when needed are key. Most difficulties improve with time, support, and practice.

10. Build a Supportive Environment

Emotional support is just as important as physical support when it comes to breastfeeding success. Partners, family members, and friends can play a vital role by:

• Encouraging and reassuring you

• Assisting with household tasks to reduce stress

• Attending lactation consultations or classes with you

• Providing practical support, like preparing meals or soothing the baby while you rest

Creating a network of encouragement helps you feel empowered and reduces the sense of isolation that can accompany breastfeeding challenges. Many families seeking breastfeeding support CT find that connecting with peers and professionals alike greatly enhances confidence and success.

Final Thoughts

Breastfeeding is a journey that combines love, patience, and learning. While every family’s experience is unique, these top 10 strategies—starting early, practicing skin-to-skin contact, learning proper latch, feeding on demand, staying nourished, caring for your nipples, using pumps when needed, seeking professional support, trusting your instincts, and building a supportive environment—can dramatically increase your chances of success.

Remember, you don’t have to do it alone. With support, guidance, and self-compassion, breastfeeding can become a fulfilling and rewarding experience for both parent and baby. For breastfeeding support CT or personalized breastfeeding help, reach out to local lactation consultants or community resources to empower your breastfeeding journey.

What Is a Doula? How a Westerly RI Doula and Rhode Island Doula Can Support Your Birth Journey

Pregnancy, birth, and early postpartum are some of the most profound experiences of a person’s life. If you’re searching for a “Westerly RI doula” or “Rhode Island doula,” you probably want more than just clinical care — you’re looking for someone who will walk beside you, advocate for you, and support you emotionally and physically. In this post, we’ll explore: what a doula is, the role and benefits of doula support, birthing locations in Rhode Island, how to find a doula in Rhode Island (including the Westerly area), and what to expect when working with a doula.

What Is a Doula?

At its core, a doula is a trained non-medical professional who provides continuous support to a birthing person and their partner (or support team) before, during, and after birth. According to general definitions, a birth doula offers emotional, informational, and physical support — but does not provide medical care or replace the role of your obstetrician, midwife, or nurse. Wikipedia

In Rhode Island, including for a “Rhode Island doula,” there are some formal credentials and regulatory frameworks to be aware of. The Rhode Island Certification Board (RICB) maintains a “Certified Perinatal Doula” credential. Rhode Island Certification Board. While certification is not required for every doula to serve families, if you are hoping for insurance coverage or Medicaid reimbursement, the credential matters. EOHHS

Why “Doula” Matters

Why hire a doula? Research suggests continuous one-on-one support during labor (the kind a doula offers) is associated with improved outcomes: shorter labor, less use of pain medication, lower cesarean rates, and higher satisfaction with the birth experience. Verywell Family
In Rhode Island, the movement to incorporate doulas into maternal health aims to address disparities and improve birth outcomes. Rhode Island Birth

The Role in Your Birth Team

A “Westerly RI doula” or any Rhode Island-based doula will typically offer:

• Prenatal visits: discussing your preferences, birth plan, physical comfort measures, and what to expect in labor

• Labor (and birth) support: continuous presence, help with positioning, breathing, comfort, advocacy, offering suggestions, partnering with your medical team

• Postpartum support: helping you transition into life with baby, breastfeeding/lactation support, emotional support, resource referrals

The nuance is that the doula is for you and your team, not part of the hospital’s staff. In fact, many doulas encourage you to bring them in as your own support person.

Birthing Locations in Rhode Island

If you’re searching for a “westerly ri doula,” it helps to know the birthing locations in Rhode Island — where you might deliver, what options you have, and how a doula fits in. “Rhode Island doula” support spans all these settings.

Here are some of the birthing facility options across RI:

1. Women & Infants Hospital of Rhode Island (Providence)

This hospital is a major maternity center in Rhode Island. Women & Infants
They offer a full spectrum of delivery options — from low-intervention births in their Alternative Birthing Center (ABC) to high-risk care. Women & Infants
If you are working with a “Rhode Island doula,” this is one of the key places she/he may attend births.

2. Noreen Stonor Drexel Birthing Center at Newport Hospital (Newport)

Located in Newport, this birthing center is recognized as “Baby-Friendly” by WHO/UNICEF and has modern private suites for family-centered care. Brown Health
Ideal for families seeking a smaller hospital setting with amenities.

3. South County Hospital (Wakefield, RI)

Their birthing center includes a women & newborn care unit and is noted for comprehensive obstetric services. southcountyhealth.org
For someone seeking a “Westerly RI doula,” South County or nearby could be a practical choice.

4. Other Local Hospital Options

Beyond those, Rhode Island has several birthing hospitals listed via the state health department. Department of Health
Additionally, resource directories for “Rhode Island doula” services list birthing hospital options for families. Rhode Island Birth

Why This Matters for Your Doula

When you’re looking for a Westerly RI doula, it matters which hospital or birthing setting you choose because:

• The doula needs to be comfortable and familiar with your birthing location’s policies.

• Hospital policies vary around support persons, doulas, and birth preferences.

• The setting influences logistics (travel time for doula, backup support, etc.).

• Aligning your birth preferences with the facility and your doula helps ensure smoother coordination.

Finding a Doula in Rhode Island (Including Westerly)

Now that you understand what a doula is and have an idea of birthing locations in Rhode Island, how do you find a Rhode Island doula — someone you can trust, who fits your style, and who will support your birth vision? Here’s a guide:

Step 1: Clarify Your Needs & Preferences

Before interviewing doulas, consider:

• Do you want support through labor only, or also prenatal visits and postpartum support?

• What kind of birth are you planning (hospital, birth center, home)?

• Do you have specific preferences (low intervention, water birth, VBAC, etc.)?

• Are you located near Westerly or another town in Rhode Island, and willing to travel? A Westerly RI doula implies proximity to Westerly, RI.

• Do you have budget constraints or hopes for insurance/Medicaid covering doula services?

Step 2: Use Doula Directories & Local Associations

In Rhode Island, one helpful resource is the Doulas of Rhode Island (DoRI) network — an inclusive group of birth and postpartum doulas. Doulas of Rhode Island
Their directory lists local doulas, many of whom serve Rhode Island and Southeastern Massachusetts.
Additionally, you can search independent websites (for example, Westerly, RI doula Megan Bain visible on a listing) or associations. barefoot-mama-site

Step 3: Verify Credentials & Experience

When you interview a doula:

• Ask about training and certification. In Rhode Island, the RICB offers the Certified Perinatal Doula credential. Rhode Island Certification Board

• Ask how many births she/he has attended, what types (hospital, home, VBAC, etc.).

• Ask about her emergency backup plan (what happens if the doula is unavailable when labor starts?).

• Ask about insurance/Medicaid coverage if that is important to you. In RI, some doulas are contracted providers with insurance. Doulas of Rhode Island

• Discuss travel time. If you're in Westerly, ensure the doula is willing to travel or is local to you.

Step 4: Interview & Choose the Right Fit

Here are some interview questions:

• How do you support my partner or support person?

• What is your communication style during labor (calm, proactive, hands-on)?

• What comfort measures do you offer (massage, movement, position suggestions, etc.)?

• How do you advocate for clients with hospital staff?

• What is your fee, and what is included (prenatal visits, labor attendance, postpartum visit)?

• What happens if my labor starts when you have another client?

Step 5: Formalize Agreement

Once you select a Westerly RI doula or Rhode Island doula, you’ll likely sign a service agreement/contract which outlines: scope of support, hours of availability, fee, backup plan, cancellation policy, and what to expect.
This clarity is helpful both for you and for the doula.

What to Expect When Working With a Doula

Now let’s walk through the journey of working with a doula — what happens at each phase: prenatal, labor & birth, and postpartum.

Prenatal Phase

• Initial meeting: You’ll likely meet the doula in person or virtually. You’ll discuss your birth vision, preferences, any fears or questions you have. The doula will ask about your medical history, birth plans, support persons, birthing location (maybe at a facility like Women & Infants or South County), and how to reach you when labor starts.

• Birth planning: You and your doula may create or refine a birth plan. She’ll share comfort measures, movement and positioning during labor, partner support techniques, breathing, ideas for the environment (music, lighting, privacy), and how to communicate with your medical team.

• Prenatal visits: These may include physical comfort work (positioning, massage), education (what happens in labor, what interventions mean, how to advocate for yourself), and perhaps a tour of the birthing location. If you plan to deliver in the Westerly-area hospital (or near), your doula may be familiar with that setting.

• Logistics & communication: You’ll exchange contact information, discuss how early you’ll reach out when labor starts, and agree on a backup plan in case the doula cannot attend.

Labor & Birth Phase

• Onset of labor: When you reach the agreed threshold (e.g., contractions are regular, membranes broken, “call the doula now”), you’ll contact your doula. She’ll arrive to support you continuously (often until shortly after birth).

• Continuous emotional & physical support: The doula will stay with you, offering comfort measures (massage, counter-pressure, hip squeezes), position changes, walking or movement, birth ball use, help with partner involvement, verbal encouragement, and advocacy.

• Partner/support person inclusion: The doula supports your team — helping your partner or support person feel useful, guiding them in how to help you.

• Advocacy & communication: The doula can help interpret your preferences, communicate them to the medical team, help you remain informed and supported, and ensure your voice is heard.

• Transition phases: As labor intensifies or interventions (if any) are recommended, the doula helps you navigate — staying calm, offering choices, helping you shift positions, encouraging breathing, helping you cope.

• After birth: The doula typically stays for a while after your baby is born — initiating skin-to-skin, supporting early breastfeeding if desired, helping you get comfortable in recovery and debriefing the experience.

Postpartum Phase

• Initial postpartum visit: Many doulas offer a check-in (in-person or virtual) in the first days after birth. They may help with breastfeeding support, newborn routines, sibling transitions, and coping with the birth experience.

• Ongoing support: Some doulas offer additional postpartum hours — helping with newborn care, parent rest, resource referral (lactation consultants, physical therapy), emotional well-being, helping you and your family integrate the baby into your life.

• Debriefing your birth: A good doula will help you reflect on your birth, what went as you hoped, what you might do differently next time, and celebrate your body and baby.

• Transition to parenthood: The knowledge, confidence, and support you gained from working with a doula help you feel grounded in your early parenting days and beyond.

Why Choose a “Westerly RI Doula”?

If you live in or near Westerly, Rhode Island (or the southern coastal region of RI), working with a local doula has advantages:

• She knows the local hospitals, birthing centers, practitioners, inductions, and transfer patterns.

• She can arrive more quickly when labor begins (important for short labors or if you plan a local hospital).

• She likely has connections with local postpartum resources (lactation consultants, pediatricians, support groups).

• She understands the region’s terrain, travel times, parking, hospital back-up options etc.

• You may feel more comfortable knowing your doula is from your own community and understands local culture and norms.

For anyone in Rhode Island seeking a Rhode Island doula, proximity and local knowledge matter, but so do personality, training, and fit — so combining “Westerly RI doula” (local) with “Rhode Island doula” (broad) search terms can help you cast a purposeful net.

Common Questions & Considerations

Here are frequent questions that come up when families interview and work with doulas in Rhode Island:

Does my insurance cover a doula in Rhode Island?

Yes — in many cases. Rhode Island has made strides in doula coverage: some commercial insurers and Medicaid now include perinatal doula services. Doulas of Rhode Island
However, coverage varies depending on your plan, employer-sponsored vs self-insured, and whether the doula is credentialed. Always check with your HR/insurance benefits administrator:

• Are doula services covered?

• Does the provider (doula) bill directly, or must you pay and request reimbursement?

• Is the doula credentialled with the RICB?

• Is there a provider number or NPI required? EOHHS

How many hours will my doula be available?

Discuss this up front. Some doulas offer 24/7 on-call from ~37 weeks onward, until the baby is born. Others have more limited hours or a backup doula arrangement. Clarify how they define “available” (phone calls, texts, arrival time, backup in case of overlap with other clients).

What if I’m having a C-section or induction?

A great doula will support you regardless of how your birth unfolds. Whether you have a spontaneous labor, induction, water birth, cesarean, VBAC, or transfer from a home birth, your doula should help you navigate and advocate. Ask how they’ve supported previous clients in such situations.
In Rhode Island hospitals such as Women & Infants, the Alternative Birthing Center features minimal intervention settings but is still within a hospital for safety. Women & Infants. If your birth shifts, your doula can adapt with you.

What is the backup plan?

Because births don’t always follow schedule: ask your doula what happens if she’s ill, on vacation, or attending another birth. Is there a backup partner? How is handoff handled?
If you’re hiring a Westerly RI doula, it’s especially important that the backup doula also understands your preferences and the local birthing landscape.

How early should I hire a doula?

It’s wise to hire early — many families book doulas in the second trimester or early third trimester, to allow for at least one or two prenatal visits, build rapport, go over your birth plan, and ensure availability. Rhode Island doula demand is strong in some areas, and the earlier you lock in your support, the more likely you’ll get your first-choice provider.

What if I have special preferences (water birth, VBAC, home birth, birth center)?

Make sure your potential doula has experience with those preferences. For example, if you plan a birth center or home birth near Westerly, the doula should be comfortable with that setting; if you want minimal intervention at Women & Infants, your doula should know how that facility supports that.
If you’re looking at a specific site (e.g., Newport or South County), ask the doula if she has attended births there or is familiar with their policies and staff.

How a Doula Enhances Your Birth Experience

Let's look at some of the concrete benefits of using a Rhode Island doula (or Westerly RI doula) — both practical and emotional.

Improved Physical Comfort & Labor Progress

Having continuous support means more timely position changes, more movement during labor, more effective comfort measures (massage, hip squeeze, walking, birth ball) — all of which help labor progress and often reduce interventions.

Enhanced Communication & Advocacy

Your doula helps you ask questions, ensures your preferences are heard, helps interpret hospital language, and supports you in informed decision‐making. In a busy hospital setting (such as Women & Infants or Newport), this can be a real difference.

Partner Support & Team Integration

Your partner is part of the team; a doula helps them feel empowered rather than sidelined. She shows them how to help, gives them breaks when needed, and keeps the support team cohesive.

Emotional Support & Confidence

Birth is unpredictable. A doula brings calm, presence, expertise, reassurance, and empathy. She helps you feel less alone, more supported, and more confident in your body’s capabilities.

Postpartum Transition

Support in the early postpartum period is undervalued, yet so crucial. Whether it’s helping with early breastfeeding, baby/parent positioning, sibling transition, or emotional processing of the birth, a doula can help you feel less overwhelmed and more grounded.

Sample Timeline: Working with Your Doula

Here’s a hypothetical timeline of your journey with a Rhode Island doula:

• 24–28 weeks: You interview doulas, decide on a “westerly ri doula,” sign a contract, initial meeting to discuss birth vision and preferences.

• 30–34 weeks: Two prenatal visits: one focused on comfort/positioning/movement practice, one on birth plan and hospital walk-through (if you plan at Women & Infants or Newport).

• 37 weeks onward: Doula on call. You stay in touch via text/phone when something feels “different.”

• Labor begins: You call the doula, she arrives (or is on standby if early contraction). She supports you through labor—from active labor through pushing, delivery, and immediate post‐birth.

• Post-birth: Doula stays for a defined period (often 1–2 hours) to support immediate recovery and breastfeeding.

• Postpartum visit (within the first 1–2 weeks or as defined in contract): Debrief your birth experience, check in on you, baby, and feeding, help with resources.

• Optional continued postpartum support: This may include a visit or phone call at 4–6 weeks, additional support for parent/baby transition.

Tips for Maximizing Your Doula Relationship

• Be open & honest in your first meetings about your fears, hopes, birth preferences, and medical concerns.

• Build trust: Try a meet-and-greet with your doula and partner; the more you feel comfortable, the better you’ll perform as a team.

• Keep lines of communication open: Let your doula know about changes in your pregnancy, concerns, and shifts in preferences.

• Include your partner: Encourage them to engage with the doula during prenatal visits so they feel prepared.

• Tour your birthing location early: Make sure your doula is familiar with your hospital or birth center, or schedule a walk‐through.

• Be flexible: Birth may not go exactly as planned; your doula’s role is to help you navigate changes gracefully.

• Expect after care: If there’s a postpartum element, schedule it and treat it as an important part of your recovery.

• Make it personal: A “westerly ri doula” who knows your local setting is great, but more than geography, match personality, values, and communication style.

Final Thoughts

Hiring a Westerly RI doula or Rhode Island doula is a powerful way to invest in your birth experience and early parenthood. Whether you deliver at a major hospital like Women & Infants in Providence, a community birthing center like Newport’s Noreen Stonor Drexel, or a smaller regional unit, the right doula will provide consistent support, advocacy, comfort, and empowerment.

Your body is doing something remarkable — growing life, birthing it, and then transitioning into parenthood. A doula is there to walk that journey with you, making sure you feel seen, supported, and confident every step of the way.

If you are in the Westerly area (or anywhere in Rhode Island), start early, interview a few doulas, ask the tough questions about experience, backup, availability, insurance, and fit. The earlier you engage your Rhode Island doula, the more grounded and prepared you’ll feel by the time labor begins.

Birth is unpredictable. But with thoughtful support — a doula by your side — you’ll be stronger, calmer, and more prepared.

Here’s to your birth journey, your body, your baby, and your support team.

Pregnancy Workouts: My favorite movements to prepare for birth

When you first start researching pregnancy workouts, it can feel like stepping into a maze of mixed messages. You’ll find countless opinions, exercise routines, and social media posts telling you what you “should” or “shouldn’t” be doing. And unfortunately, much of that information still centers on appearance — staying “small,” “fit,” or “bouncing back.”

But let’s set the record straight: the goal of a pregnancy workout plan isn’t to shrink or shape your body — it’s to support it. Exercise during pregnancy is about helping your body feel capable, grounded, and strong as it changes. It’s about preparing physically and mentally for birth, and feeling confident in your growing strength.

The movements I share here may seem simple, but they’re specifically chosen to strengthen the muscles that support you through labor and to increase flexibility in the joints you’ll rely on most during birth. The focus isn’t on intensity — it’s on consistency and connection.

I believe the easier something is to incorporate into your daily life, the more successful you’ll be. This pregnancy workout plan is meant to fit into your life, not take it over. The goal is to build a short, sustainable routine that keeps you strong, mobile, and confident through every trimester.

Why Pregnancy Workouts Matter (Beyond Fitness)

There’s a misconception that pregnancy workouts are only about “staying in shape,” but the truth is much deeper. Movement supports your entire pregnancy — physically, emotionally, and even hormonally.

Regular exercise during pregnancy has been shown to:

• Reduce the risk of gestational diabetes and pre-eclampsia

• Improve posture and decrease back and hip pain

• Boost energy and reduce fatigue

• Support mental health and emotional regulation

• Prepare the body for labor by building endurance and flexibility

• Aid in postpartum recovery and muscle tone

When we think about birth, it’s easy to forget that it’s a physically demanding event — sometimes lasting hours or even days. A well-balanced pregnancy workout plan builds the stamina, flexibility, and strength that allow you to move intuitively through labor.

It also helps you tune into your breath, your posture, and your pelvic floor — skills that directly support a smoother birth experience.

Cardio to Prepare for Birth

Many people associate cardio with weight loss, but during pregnancy, it serves a completely different purpose. Cardiovascular exercise strengthens your heart and circulatory system, increases endurance, and supports your ability to sustain effort over long periods — all of which are essential during labor.

How Cardio Fits Into a Pregnancy Workout Plan

According to the American College of Obstetricians and Gynecologists (ACOG), most healthy pregnancies benefit from about 150 minutes of moderate-intensity exercise per week. That can be as simple as 30 minutes of activity, five days a week.

Use the “talk test” to gauge intensity — if you can talk comfortably but not sing, you’re likely in a safe, effective zone.

Simple and Sustainable Cardio Options

The best pregnancy workouts are the ones you’ll actually do. You don’t need to join a gym or buy equipment. Everyday movement counts. Here are my top recommendations:

1. Walking

Walking is one of the most effective and underrated prenatal exercises. It improves circulation, supports digestion, and promotes optimal baby positioning.
A 30-minute morning or evening walk is a great way to stay consistent — and it’s something you can continue postpartum with your baby in a stroller or carrier.

2. Swimming

Swimming is ideal for pregnancy because it’s gentle on your joints while still providing full-body resistance. The buoyancy relieves pressure on your back and pelvis, while the rhythmic movement mimics breathing patterns you can use in labor.

3. Stationary Biking

If you enjoyed cycling before pregnancy, a stationary bike is a safe, low-impact way to keep your heart rate up. It helps maintain endurance without the risk of falling or straining your joints.

4. Dance and Low-Impact Aerobics

Prenatal dance or low-impact aerobics classes are joyful ways to stay active and keep your hips mobile — a key factor in labor preparation. Plus, moving to music boosts mood and supports emotional well-being.

5. Everyday Movement

Don’t underestimate the power of daily life as cardio. Gardening, housework, playing with older children, or light yard work all support cardiovascular health and can be woven naturally into your pregnancy workout plan.

Strength and Flexibility: Core of a Pregnancy Workout Plan

While cardio builds endurance, strength and mobility exercises prepare your body for the physical mechanics of birth. Labor often involves squatting, lunging, and shifting positions — all of which require strong legs, a mobile pelvis, and a responsive core.

I like to keep things simple: pick 10 functional exercises, then alternate between two sets of five on different days. This keeps your routine varied but consistent.

Here are my favorite movements for pregnancy — ones that strengthen, stretch, and connect.

1. Cat-Cow Stretch (Mobility + Back Relief)

How to Do It:
Start on hands and knees in a tabletop position. As you inhale, arch your back gently (Cow), lifting your chest and tailbone. As you exhale, round your spine toward the ceiling (Cat), tucking your chin and pelvis.

Repeat for 1–2 minutes, breathing deeply and slowly.

Why It’s Essential:
This stretch improves spinal mobility, relieves lower back pain, and encourages baby into an optimal position for birth. It’s also a wonderful breathing exercise that connects you to your core and pelvic floor.

2. Squats (Strength + Pelvic Opening)

How to Do It:
Stand with feet shoulder-width apart, toes slightly out. Lower your hips as if sitting into a chair, keeping your knees aligned with your toes. Press through your heels to return to standing.

Perform 10–15 reps for 2–3 sets.

Why It’s Essential:
Squats strengthen your glutes, thighs, and pelvic floor — the same muscles used during pushing. Deep squats also help open your pelvis, encouraging flexibility and familiarity with labor positions.

Pro Tip: Try supported squats using a wall or stability ball to relieve pressure as your belly grows.

3. Lunges (Balance + Hip Mobility)

How to Do It:
Step one foot forward and lower your back knee slightly toward the ground. Keep your torso upright and core engaged. Press back to standing and switch legs.

Why It’s Essential:
Lunges open your hips, stretch tight muscles, and build leg strength. They also mimic positions you may use during active labor, improving balance and stability.

4. Child’s Pose (Restorative + Pelvic Floor Release)

How to Do It:
From your hands and knees, bring your big toes together and spread your knees apart. Sit your hips back toward your heels and rest your forehead on the floor or a pillow.

Breathe deeply for 1–2 minutes.

Why It’s Essential:
This restorative stretch opens your hips, relaxes your lower back, and helps you connect with your breath — an essential skill for managing contractions. It also encourages your pelvic floor to release tension.

5. Butterfly Stretch (Hip and Pelvic Flexibility)

How to Do It:
Sit with your feet together and knees out to the sides. Hold your ankles and gently press your knees toward the floor. Breathe deeply and relax your shoulders.

Why It’s Essential:
This simple stretch increases flexibility in your hips and pelvic outlet, helping prepare your body for birth. It’s especially useful for relaxing the pelvic floor in late pregnancy.

6. Bird Dog (Core + Stability)

How to Do It:
Begin on hands and knees. Extend one leg straight back while reaching the opposite arm forward. Keep your hips level and engage your core. Hold for a few seconds, then switch sides.

Why It’s Essential:
Bird Dog strengthens your core and back safely without straining your abdomen. A stable core reduces back pain and supports posture as your belly grows.

7. Step-Ups (Functional Strength)

How to Do It:
Using a low step, step up with one foot, bringing the other to meet it, then step down. Repeat for 10–12 reps per side.

Why It’s Essential:
This exercise strengthens your glutes, quads, and calves — the powerhouse muscles for squatting, kneeling, and lifting during labor and postpartum life.

8. Side-Lying Leg Raises (Glute and Hip Stability)

How to Do It:
Lie on your side with knees slightly bent. Lift your top leg slowly, then lower it back down. Keep movements controlled.

Why It’s Essential:
This strengthens your outer hips and glutes, which stabilize your pelvis and reduce discomfort from SI joint pain — a common pregnancy complaint.

9. Pelvic Tilts (Core Activation + Posture Support)

How to Do It:
Stand against a wall or lie on your back with knees bent. Gently tilt your pelvis to flatten your lower back, then release. Move slowly and breathe deeply.

Why It’s Essential:
Pelvic tilts help relieve tension, improve posture, and strengthen the muscles that support your spine and core. They also teach awareness of your pelvic alignment — crucial during labor.

10. Deep Breathing and Relaxation

How to Do It:
Sit comfortably. Inhale deeply through your nose, expanding your belly and ribs. Exhale slowly through your mouth, imagining your pelvic floor softening and relaxing.

Why It’s Essential:
Breathwork supports oxygen flow, reduces anxiety, and helps you practice releasing tension — a skill that translates directly to managing contractions during labor.

Designing Your Pregnancy Workout Plan

Creating a pregnancy workout plan doesn’t have to be complicated. Think balance — a mix of cardio, strength, and flexibility, all adjusted to your energy levels and trimester.

Here’s a simple weekly framework to get started:

DayFocusExampleMondayCardio30-minute walk or swimTuesdayStrengthSquats, lunges, Bird Dogs, step-upsWednesdayActive RestGentle yoga or stretchingThursdayCardioBrisk walk, dance, or bikingFridayStrengthAlternate strength circuitSaturdayFun MovementPrenatal dance, hike, or partner walkSundayRest & RestoreDeep breathing, Child’s Pose, relaxation

Remember, your pregnancy workouts should feel supportive, not stressful. Listen to your body — if something feels off, modify or rest. There’s no “perfect” plan, only what works for you.

Mindset: Movement as Self-Trust

Pregnancy is one of the most powerful times to learn to listen to your body. Energy, flexibility, and comfort shift from week to week — and that’s okay. Some days you’ll feel strong and capable; other days, tired and heavy.

Give yourself grace. The goal isn’t performance — it’s presence. Movement should help you feel grounded and connected, not depleted.

When you practice breathing, squatting, or stretching, you’re also practicing patience, trust, and surrender — the same mindset that serves you in labor.

Connection and Emotional Benefits of Movement

Exercise isn’t just about your muscles — it’s about your mind and your connection to your baby. Each stretch, each breath, each moment of mindfulness strengthens that bond.

Try using your workouts as intentional time to connect:

• During squats, imagine creating more space for your baby to move.

• In Child’s Pose, place your hands on your belly and breathe deeply, visualizing calm and strength.

• During walks, reflect on the changes your body is making and thank it for all it’s doing.

Movement can become a sacred part of your pregnancy — a way to honor your body’s power and prepare for the birth experience.

Postpartum Benefits of Prenatal Exercise

One of the most motivating parts of staying consistent with pregnancy workouts is how much easier they make recovery. Women who maintain regular movement during pregnancy often experience:

• Faster postpartum recovery

• Reduced back pain and pelvic floor dysfunction

• Better mood regulation

• Increased confidence and body awareness

Your pregnancy workout plan isn’t just for the months before birth — it’s laying the groundwork for a stronger, more resilient postpartum body and mind.

Quick Daily Routine (10 Minutes)

If you only have a few minutes, try this quick circuit. It’s simple, grounding, and effective:

1. Cat-Cow – 2 minutes

2. Squats or Wall Squats – 2 minutes

3. Lunges (each side) – 2 minutes

4. Bird Dog – 1 minute

5. Butterfly Stretch – 2 minutes

6. Deep Breathing – 1 minute

That’s it — ten minutes a day to reconnect with your body, breathe deeply, and prepare for birth.

Final Thoughts: Strength, Simplicity, and Confidence

The best pregnancy workouts aren’t the most intense — they’re the ones that make you feel empowered, comfortable, and capable. You don’t need to push harder or lift heavier to prepare for birth. You simply need to move consistently, breathe intentionally, and listen closely to your body.

Your pregnancy workout plan is your way of saying:
“I trust my body. I’m preparing with strength and grace.”

Every stretch, every breath, every movement is part of your preparation — for birth, for recovery, and for the lifelong journey of motherhood.

The Ultimate Minimalist Baby Registry: Natural & Organic Essentials

Welcoming a new baby is a joyous occasion, and preparing for it can be both exciting and overwhelming. For parents who prioritize sustainability, natural materials, and a minimalist lifestyle, curating a baby registry that aligns with these values is essential. This guide offers a curated list of must-have items that are eco-friendly, non-toxic, and designed to support a simplified parenting journey.

Nursery & Sleep Essentials

Creating a safe and serene sleep environment is paramount. Opt for products that are both functional and free from harmful chemicals.

• Organic Crib Mattress: Choose a mattress made from organic cotton or natural latex, free from flame retardants and synthetic materials. Brands like Naturepedic and Emily Natural offer high-quality options. Gentle Nursery

• Organic Cotton Crib Sheets: Soft, breathable, and chemical-free sheets ensure a comfortable sleep for your baby. Burt’s Bees Baby and Under the Nile provide excellent choices. Babylist

• Non-Toxic Crib: Select a crib made from solid wood with non-toxic finishes. Brands like Babyletto and DaVinci offer GREENGUARD Gold certified cribs, ensuring low emissions and safety. Gentle Nursery

• Organic Swaddles & Sleep Sacks: These provide comfort and security during sleep. Look for options made from GOTS-certified organic cotton. Babylist

Feeding & Nursing

Feeding your baby is a deeply personal experience. Choose products that are safe, sustainable, and supportive of your feeding choices.

• Breast Pump: If planning to pump, consider the Elvie or Willow pumps for their portability and efficiency. Wellness With Kaelyn

• Glass or Stainless Steel Bottles: Avoid plastic by selecting bottles made from glass or stainless steel. Brands like Lifefactory and Pura offer durable and safe options. Gentle Nursery

• Organic Cotton Nursing Pads: Reusable nursing pads made from organic cotton are both eco-friendly and gentle on the skin. Babylist

• Non-Toxic High Chair: A high chair made from natural materials ensures safety during mealtime. The Stokke Tripp Trapp is a popular choice among minimalist parents. The Faux Martha

Diapering & Bathing

Choose diapering and bathing products that are gentle on your baby’s skin and the environment.

• Cloth Diapers: Opt for cloth diapers made from organic cotton or hemp. Brands like Esembly and GroVia offer high-quality options. Babylist

• Biodegradable Disposable Diapers: If disposable diapers are preferred, look for biodegradable options like Kudos, which are made from 100% cotton and contain no plastic. Babylist

• Non-Toxic Baby Wipes: Choose wipes that are free from harmful chemicals. Brands like Charlie Banana and BumGenius offer safe and eco-friendly options. Branch Basics

• Organic Cotton Towels & Washcloths: Soft and absorbent, these are gentle on your baby’s skin. Babylist

• Natural Baby Shampoo & Body Wash: Look for products made with organic ingredients and free from sulfates and parabens. Babylist

Gear & On-the-Go

Simplify outings with baby gear that is both functional and eco-friendly.

• Baby Carrier: A soft-structured carrier made from organic cotton allows for hands-free carrying. Brands like Ergobaby and Tula offer ergonomic and sustainable options. Babylist

• Stroller: Choose a stroller made from sustainable materials. The Bugaboo Bee and UPPAbaby Cruz are popular choices among eco-conscious parents. Babylist

• Car Seat: Ensure safety with a car seat made from non-toxic materials. Brands like Nuna and Clek offer options that are both safe and eco-friendly. Babylist

• Portable Play Yard: A lightweight and foldable play yard made from natural materials is perfect for travel and quick setups. Babylist

Toys & Development

Support your baby’s development with toys made from natural and non-toxic materials.

• Wooden Toys: Toys made from sustainably sourced wood and finished with non-toxic paints are safe and durable. Brands like PlanToys and Grimm’s offer excellent options. Babylist

• Organic Cotton Stuffed Animals: Soft and cuddly, these toys are made from organic cotton and filled with natural materials. Babylist

• Montessori-Inspired Toys: Encourage learning and development with toys that promote exploration and creativity. Babylist

Wellness & Comfort

Promote your baby’s well-being with products that are gentle and soothing.

• Organic Cotton Sleepwear: Soft and breathable sleepwear made from organic cotton ensures a comfortable night’s sleep. Babylist

• Natural Teething Remedies: Use teething rings made from natural rubber or wood to soothe your baby’s gums. Babylist

• Organic Cotton Swaddle Blankets: Provide comfort and security with swaddle blankets made from organic cotton. Babylist

Sustainable Practices

Incorporate sustainability into your parenting journey with these practices.

• Buy Secondhand: Consider purchasing gently used items to reduce waste and save money. Green Willow Homestead

• Minimalist Approach: Focus on quality over quantity by selecting versatile and durable items. The Faux Martha

• Eco-Friendly Cleaning Products: Use natural cleaning products to maintain a safe environment for your baby. Babylist

Final Thoughts

Building a minimalist, natural, and organic baby registry is about making intentional choices that align with your values. By selecting products that are safe, sustainable, and multifunctional, you can create a nurturing environment for your baby without excess clutter. Remember, less is often more, and quality always trumps quantity.

Top 10 Foods to Eat During Labor: Essential Labor Nutrition Tips

The journey of labor is one of the most physically demanding experiences a person can go through. Just like any intense physical activity, your body requires energy, hydration, and proper nutrition to perform at its best. Eating the right foods during labor can help maintain your energy, support strong contractions, and reduce the likelihood of fatigue during the process. In this post, we’ll cover the top 10 foods to eat during labor, why they are beneficial, and practical tips for incorporating them into your birth plan.

Whether you’re planning a hospital birth, a home birth, or considering the support of a labor doula, having a strategy for nutrition can be empowering.

1. Bananas: Potassium-Packed Energy

Bananas are a labor-friendly food because they are easy to digest, naturally sweet, and packed with potassium. Potassium helps maintain electrolyte balance, supports muscle function, and prevents cramping—key during intense contractions.

How to Eat: Slice bananas and eat them fresh or mash them with a small amount of almond butter for added protein and healthy fat.

Doula Tip: Keep pre-sliced banana pieces in a small container for easy snacking between contractions.

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2. Dates: Natural Labor Boosters

Studies have shown that consuming dates in the last few weeks of pregnancy can promote cervical dilation and reduce the need for labor induction. Dates are also rich in natural sugars and fiber, giving you a quick energy boost.

How to Eat: Snack on 4–6 Medjool dates every few hours during early labor. Pair with nuts for sustained energy.

Doula Tip: Keep a small pouch of dates in your labor bag for convenient access.

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3. Smoothies: Hydration and Nutrients in a Sip

A smoothie made with fruit, vegetables, and a plant-based protein source can provide easily digestible calories and hydration. Adding ingredients like spinach, chia seeds, or hemp seeds boosts antioxidants, omega-3s, and fiber.

How to Make: Blend banana, berries, spinach, almond milk, and a scoop of protein powder. Keep it thin for easy drinking during contractions.

Doula Tip: Store in a thermos for quick access during labor.

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4. Whole-Grain Crackers or Rice Cakes: Slow-Release Energy

Labor can be long, and maintaining steady energy levels is crucial. Whole-grain crackers or rice cakes provide complex carbohydrates that release energy gradually.

How to Eat: Pair with hummus, nut butter, or avocado for added protein and healthy fats.

Doula Tip: Choose plain, easily digestible options to avoid bloating.

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5. Applesauce or Soft Fruit: Easy-to-Digest Sugars

During labor, your stomach may feel sensitive. Soft fruits like applesauce, peeled apples, or pears provide quick sugar and hydration without overwhelming digestion.

Doula Tip: Keep small containers of unsweetened applesauce for a gentle energy boost between contractions.

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6. Oatmeal or Energy Porridge: Sustained Fuel

Oats are rich in complex carbohydrates, iron, and fiber. They provide sustained energy to keep muscles fueled without causing spikes in blood sugar.

How to Eat: Prepare a thin porridge with almond milk and add a spoon of flaxseed or chia seeds.

Doula Tip: Make individual portions in jars for easy reheating or room-temperature eating.

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7. Hydrating Foods and Drinks: Water-Rich Options

Dehydration can lead to fatigue and reduce the efficiency of contractions. Foods with high water content, such as watermelon, cucumber slices, or homemade coconut water, help maintain hydration.

Doula Tip: Alternate between small sips of water, electrolyte drinks, and hydrating foods to prevent nausea.

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8. Nut Butters: Healthy Fats for Energy

Nut butters, including almond or sunflower seed butter, provide healthy fats and protein to maintain energy and support muscle function during labor.

How to Eat: Spread on rice cakes or whole-grain crackers. For a sweeter option, pair with mashed banana.

Doula Tip: Pack in small, single-serving containers to avoid mess.

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9. Coconut Water: Electrolytes on the Go

Coconut water is a natural source of electrolytes like potassium and magnesium, making it a great choice to replenish what is lost through sweat during labor.

Doula Tip: Keep chilled bottles in your labor kit and sip slowly throughout contractions.

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10. Homemade Lactation Cookies or Energy Bars: Sweet and Nutritious

Lactation cookies made with oats, flaxseed, and brewer’s yeast provide iron, protein, and galactagogues to support milk supply postpartum.

How to Eat: Eat in moderation during early labor for quick energy. Pair with water or coconut water to stay hydrated.

Doula Tip: Make a small batch at home or order from a trusted source. Wrap individually for easy access.

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Practical Tips for Eating During Labor

1. Start Early: Eat easily digestible foods during early labor to maintain energy.

2. Small Portions: Large meals can cause nausea; eat in small, frequent portions.

3. Stay Hydrated: Balance solid foods with fluids to prevent dehydration.

4. Pack Your Labor Bag: Include bananas, dates, smoothies, nut butters, and lactation snacks.

5. Listen to Your Body: Eat what feels comfortable, and avoid anything heavy or overly greasy.

Final Thoughts

Proper nutrition during labor can profoundly impact your energy levels, contraction strength, and overall labor experience. Foods rich in complex carbohydrates, healthy fats, protein, and hydration support your body’s endurance while promoting optimal labor progress.

By preparing a labor-friendly snack kit that includes bananas, dates, smoothies, oatmeal, nut butters, and hydrating foods, you empower yourself to stay nourished and resilient through every stage of childbirth. Incorporating these top 10 foods into your labor plan, alongside support from a Backus Hospital doula or certified labor coach, can help you feel confident, energized, and prepared for a smooth birth experience.

Eating mindfully, staying hydrated, and listening to your body’s cues are simple yet effective strategies to fuel yourself for one of life’s most remarkable experiences: bringing new life into the world.

Giving Birth at Backus Hospital: How a Doula Can Support Your Experience

Introduction

Choosing where and how to give birth is one of the most important decisions for expecting parents. For families in Southeastern Connecticut, Backus Hospital offers a supportive, modern, and patient-centered environment for labor and delivery. Whether you are planning a first birth or welcoming another child, having a trained professional by your side can make a significant difference.

A Backus Hospital doula can provide continuous support before, during, and after labor, ensuring you feel empowered, informed, and supported every step of the way. This guide explores the benefits of giving birth at Backus Hospital, the role of a doula, and practical tips for preparing your birth experience.

Why Families Choose Backus Hospital for Birth

Backus Hospital, part of the Hartford HealthCare system, is known for its comprehensive maternity services. From prenatal care to postpartum support, families have access to a range of resources designed to ensure safety, comfort, and personalized care.

Some key features include:

• Family-centered labor and delivery suites: Each room is designed to allow family involvement while providing privacy and comfort.

• Advanced medical technology: Monitors, neonatal support, and pain management options are readily available.

• Experienced staff: Nurses, midwives, and physicians collaborate closely to ensure a safe birth.

• Postpartum support: Lactation consultants, nutrition guidance, and new parent education are integral to the recovery process.

Choosing Backus Hospital allows families to feel confident knowing that both natural and medically-assisted birth options are available in a nurturing environment.

What a Backus Hospital Doula Does

A Backus Hospital doula is a trained professional who provides continuous physical, emotional, and informational support during pregnancy, labor, and postpartum recovery. Unlike medical staff, doulas focus exclusively on your comfort and well-being.

Key Roles of a Doula

1. Prenatal Support

   • Meeting with you during pregnancy to discuss birth preferences.

   • Helping you create a detailed birth plan.

   • Answering questions about labor stages, pain management, and hospital procedures.

2. Labor and Delivery Support

   • Providing comfort measures such as breathing techniques, massage, and positioning suggestions.

   • Offering continuous reassurance and guidance during contractions.

   • Advocating for your wishes while collaborating with hospital staff.

3. Postpartum Assistance

   • Supporting breastfeeding and infant care in the hospital.

   • Helping parents adjust to newborn routines.

   • Offering guidance for self-care and emotional well-being after birth.

Having a doula can reduce stress, increase confidence, and improve overall birth satisfaction. Studies have shown that continuous support from a doula is associated with shorter labors, fewer interventions, and more positive birth experiences.

Preparing for Birth at Backus Hospital

To make the most of your birth experience, preparation is key. Here’s how a Backus Hospital doula can help:

1. Know Your Options

Understand the pain management methods available at Backus, including epidurals, IV medications, nitrous oxide, and non-medical comfort techniques like hydrotherapy or birth balls. A doula can explain the pros and cons of each, helping you make informed choices.

2. Create a Birth Plan

A clear birth plan communicates your preferences to the care team. Your doula can help you craft a flexible plan that covers:

• Pain relief choices

• Positions for labor and birth

• Support people in the room

• Postpartum care preferences

3. Hospital Orientation

Backus Hospital offers tours of their labor and delivery unit. Visiting ahead of time helps you feel comfortable with the environment and anticipate logistical details such as parking, room amenities, and infant care support.

4. Pack a Birth Bag

Your doula can help you pack essentials, including:

• Comfortable clothing and slippers

• Toiletries and snacks

• Birth plan and important documents

• Items for comfort, like a favorite pillow, music, or essential oils

The Emotional Benefits of a Doula at Backus Hospital

Labor can be physically intense and emotionally charged. Having a Backus Hospital doula provides consistent emotional support, reducing feelings of anxiety or uncertainty.

• Confidence and reassurance: A doula reminds you of your strengths and progress during labor.

• Continuous presence: Unlike hospital staff who rotate shifts, a doula stays with you throughout labor.

• Nonjudgmental guidance: Doulas offer support without pressuring you to make certain decisions.

This emotional support can lead to a more positive birth experience, even if the labor doesn’t go exactly as planned.

Practical Tips for Working with a Doula at Backus Hospital

1. Meet Early: Schedule meetings with your doula during the third trimester to discuss your birth preferences and ask questions.

2. Communicate Your Wishes: Share your birth plan with both your doula and the hospital team.

3. Stay Flexible: Labor is unpredictable. A doula helps you adapt while keeping your goals in focus.

4. Postpartum Follow-up: Schedule a postpartum visit to review your birth experience and address questions about breastfeeding, recovery, and newborn care.

Backus Hospital Doula Testimonials

Many families who have used a Backus Hospital doula report:

• Feeling more empowered during labor

• Greater satisfaction with their birth experience

• Increased confidence in newborn care and breastfeeding

These testimonials highlight the tangible benefits of having continuous support from someone trained to care for both physical comfort and emotional well-being.

Conclusion

Choosing to give birth at Backus Hospital is a wonderful decision for families seeking a supportive, safe, and modern environment. Adding a Backus Hospital doula to your birth team provides continuous support, guidance, and reassurance, helping you navigate labor with confidence.

Whether you are planning a natural birth or anticipate needing medical interventions, a doula ensures that your voice is heard, your preferences are respected, and your postpartum transition is supported.

If you’re considering giving birth at Backus Hospital, connecting with a trained Backus Hospital doula is one of the best steps you can take to ensure a positive, empowered, and fulfilling birth experience.

Hiring a Post Partum Doula Near Fairfield County, Connecticut: What to Expect and How to Prepare

Welcoming a new baby is a beautiful and transformative experience, but it can also be exhausting and overwhelming. Many new parents in Fairfield County, Connecticut are turning to professional postpartum support to help them rest, recover, and adjust to life with a newborn. Hiring a post partum doula near Fairfield County, Connecticut can make all the difference in helping families feel supported, confident, and rested during the fourth trimester.

Why Hire a Post Partum Doula?

Adjusting to life with a newborn is one of the biggest transitions a family can experience. A post partum doula provides emotional, physical, and practical support during the postpartum period—sometimes called the fourth trimester. Their role centers on ensuring parents can rest, recover, and focus on bonding with their baby. Having a post partum doula near Fairfield County, Connecticut allows new parents to receive in-person support that is tailored to their specific needs and home environment.

Many new parents underestimate the toll childbirth takes on both the body and mind. Whether recovering from a vaginal delivery or a C-section, rest and recovery are essential. However, newborns require near-constant care, which makes uninterrupted sleep nearly impossible. A post partum doula bridges this gap by caring for the baby overnight, offering feeding support, and ensuring the birthing parent can get restorative rest.

For many families, this kind of support brings a sense of calm and relief that is hard to find elsewhere. It allows parents to focus on bonding and healing without the pressure of managing every household task at once.

How a Post Partum Doula Can Support You

A post partum doula’s goal is to make your transition into parenthood smoother, calmer, and more joyful. For many families, that means having an extra set of hands at night, someone who can anticipate needs, and a reassuring presence who understands the challenges of postpartum recovery.

A post partum doula near Fairfield County, Connecticut can help with a variety of tasks, including:

• Feeding and bottle preparation during overnight hours
  
  

• Supporting breastfeeding or pumping routines
  
  

• Diaper changes and soothing care for the baby
  
  

• Cleaning bottles, pump parts, or baby laundry from the day
  
  

• Organizing baby supplies and light meal prep
  
  

• Offering emotional support and reassurance during late-night hours
  
  

Having overnight support allows parents to wake up feeling refreshed and ready to take on the day. Many clients share that working with a post partum doula gave them a sense of balance, calm, and confidence that was hard to find on their own.

Following Your Intuition During the Postpartum Journey

In today’s world, the internet is full of opinions, advice, and information about parenting and newborn care. While some of this information is helpful, it can also be overwhelming. A post partum doula offers a grounding presence who helps you tune out the noise, trust your instincts, and connect to your baby in your own way.

Your doula is there to listen, validate your experience, and remind you that there’s no single “right” way to parent—only the way that works best for your family.

Having someone who can gently guide you through those first few weeks can make a major difference in your recovery and confidence. By choosing a post partum doula near Fairfield County, Connecticut, you’ll have access to compassionate, evidence-based support that meets you where you are.

Roles and Responsibilities of an Overnight Post Partum Doula

During the overnight hours, a post partum doula focuses on caring for both the baby and the birthing parent. The goal is to help the entire household get more rest while ensuring the baby’s needs are met promptly and lovingly.

Common overnight duties include:

• Monitoring the baby’s sleep and feeding schedule
  
  

• Assisting with pumping or feeding sessions
  
  

• Burping, soothing, and changing the baby
  
  

• Keeping a detailed log of overnight activities
  
  

• Light household tasks such as washing bottles and organizing baby items
  
  

Every post partum doula tailors their services to meet the family’s specific needs. Some families prefer more hands-on baby care, while others may focus on parental rest or emotional reassurance. The right doula will adapt to your household rhythm and values.

Hiring a Post Partum Doula in Fairfield County, Connecticut

In Fairfield County, it’s recommended to hire a post partum doula at least two months before your due date. This ensures availability and gives you time to interview doulas to find the right fit. Most post partum doulas near Fairfield County, Connecticut offer flexible care packages that range from a few nights per week to several months of ongoing support.

Typical overnight hours for a post partum doula include 9 PM to 5 AM, 10 PM to 6 AM, or 11 PM to 7 AM. Many families start with three to four nights per week and gradually reduce the frequency as confidence grows. For those planning to return to work, a longer-term arrangement—up to four months—can provide a smooth and supported transition.

When hiring a post partum doula, expect to sign a professional contract outlining the scope of services and payment terms. Most doulas require a retainer fee—often around 50% of the total package—to reserve dates in advance.

If your baby has already arrived and you haven’t yet booked a doula, don’t worry. Many professionals in Fairfield County offer flexible scheduling to accommodate families as needs arise.

The Value of Hiring a Post Partum Doula Near Fairfield County, Connecticut

Investing in a post partum doula is truly an investment in your health, well-being, and peace of mind. Families often find that with the right support, the postpartum period becomes less stressful and more joyful.

Whether you’re a first-time parent or adding to your family, a post partum doula near Fairfield County, Connecticut can provide the balance, rest, and reassurance you need to thrive. From overnight care to emotional guidance, your doula ensures you feel supported, informed, and confident as you navigate this new chapter.

When your body and mind are cared for, you can show up as the best version of yourself — for your baby, your family, and your own healing journey.

Final Thoughts

The postpartum period is a deeply personal and transformative time. Having a post partum doula near Fairfield County, Connecticut offers not just practical support, but emotional reassurance and expert guidance. Whether it’s one night a week or several, a doula helps you rest, recover, and embrace early parenthood with greater ease and confidence.

If you’re considering postpartum care, reaching out to a post partum doula is a meaningful first step toward a smoother, healthier recovery and a more peaceful start to life with your new baby.

Postpartum Recovery: What to Eat in the First Week

What can you eat to support your postpartum recovery best? Well, let’s start with you’ve had babe, and are headed home from the hospital. The last thing you really want to do is cook, let alone cook strategically.

I’ve got a few recipes to lay out some options to support your postpartum recovery. All are easily made in bulk, and freezable, and are great nesting party recipes. Many are great to use as first meals for babe as they enter toddlerhood as well.

Postpartum Organ Stew

I know. Organs. Organ meats are intensely wonderful for post partum recovery. Easily digestible, filled with nutrients, and supportive of all the things as you recover from childbirth—organ meats are a good standard in post partum recovery.

Ingredients:

• 1/2 lb ground beef

• 1/2 lb minced liver, heart, and kidneys

• 1/2 tsp fennel seeds

• 1/2 tsp fenugreek powder

• 1/2 tsp cumin

• 1 inch peeled ginger root diced

• 2 garlic cloves peeled, and minced

• 3 good sized carrots, peeled, and chopped

• 1 cup red cabbage chopped

• 2 medium sized sweet potatoes chopped and peeled

• 1 cup of fresh kale chopped

• 1 red onion diced

• 1/2 cup celery diced

• 1/2 cup lentils

• 1/2 cup chickpeas

• 4 cups of beef broth

• salt and pepper to taste

• grassfed butter or EVOO

Directions:

• In a sauce pan over medium heat, brown your meats with a little salt and pepper along with EVOO or grassfed butter.

• Once browned, add to soup pan.

• In the sauce pan with all the juices, over medium heat, brown your garlic, carrots, red cabbage, onions, and celery.

• Add all to a soup pan over low heat and add your spices. Cook for a few minutes till your spices are fragrant.

• Add your lentils, and chickpeas, along with your sweet potatoes, and kale. Stir well.

• Add your broth, and bring to a slow boil. Let cook until your sweet potatoes are tender.

• Serve immediately or freeze using Souper Cubes.

Organ Chili for Postpartum Recovery

I will say organ chili leaves room to hide some of the taste of organs, and if organ meat is not your thing balance it with more of the ground meat. Minced very fine, loaded with spices, this is a great option if organ stew just doesn’t seem like something you can do.

Ingredients:

• 1/2 lb ground beef

• 1/2 lb beef liver, kidneys, and heart diced

• 2 cans chickpeas

• 1 can black beans

• 1 can chili beans

• 1 cup corn

• 2 28 oz cans stewed tomatoes (dice the tomatoes)

• 1 red pepper diced

• 1 red onion diced

• 1/2 red cabbage diced

• 2 cloves of garlic minced

• 3 Tbsp chili powder

• 1 Tbps cayenne powder

• 2 tsp salt

• 1 tsp black pepper

• 1 Tbs dark chocolate chips

Directions:

• Over medium heat, brown the ground beef, liver, kidneys, and heart meat with salt and pepper

• When cooked through, add to a soup pot over low heat, and sauté the vegetables in the leftover pan (with all the meat juice left behind!)

• Add the hot veggies to the soup pot

• Add the drained beans to the soup pot, along with the stewed tomatoes. If you want to make it a little less thick you can add some beef broth as well.

• Stir well together, and allow to cook over low heat for a few hours until the beans are falling apart.

• If you want to, you can also add a can of full fat coconut milk to this to create more of a creamy chili.

• You can then portion this out into soupper cubes or serve fresh.

One of my Favorite Postpartum Recipes: Stewed Dried Fruits

While this isn’t the most savory meals, it’s one of my favorite cravings post partum. A staple in post partum recovery, stewed dried fruits reduces constipation, supports recovery and iron depletion post partum.

Ingredients:

• Equal parts dates, figs, apricots, cranberries, blueberries, or other dried fruits.

• Coconut milk and oatmilk to desired consistency

• A an inch of ginger root (or more to taste)

• 1 tsp of cinnamon and nutmeg (or more if desired)

Directions:

• Bring coconut milk and oatmilk to a slow simmer.

• Add all of the fruits, and spiced.

• Allow to stew until the fruits breakdown and can be pulled apart easily.

• Serve immediately with ice cream, oatmeal, yogurt. You can also freeze using Souper Cubes or similar.

Finnish Salmon Soup

A favorite easy, breezy soup, Finnish Salmon Soup is one of my favorite post partum recovery meals. I use local fluke, shrimp or flounder instead of salmon often—it’s not like Connecticut is a salmon capitol or anything.

An easy to freeze meal, I often make the base en masse—like I’m talking 30-40 servings at a time—and freeze through these Soupper Cubes. I do find the potatoes get a little mushy after freezing. I do reduce the liquid when freezing and use half the normal amount of broth. When I defrost, I add more vegetable broth and the fish.

There isn’t a ton of research but dill is considered a galactogogue, helping to support breastfeeding. There’s some rumors that it supports breastfeeding through stimulating blood flow to the breasts, having oxytocic effects (meaning that it can help let downs), and provide fatty acids.

Ingredients:

• 1/2 cup diced celery

• 1/2 cup diced carrots

• 1/2 cup diced red onions

• 1/3 cup chopped fresh dill

• 1 cup chopped potatoes

• 4 cups vegetable broth

• salt and pepper

• choice of salmon, fluke, scallops, shrimp, flounder, etc. chopped or pealed

• Grassfed butter or EVOO

Directions:

• Dice the celery, carrots, and red onions finely.

• In a soup pot, brown the three vegetables with grassfed butter or EVOO, and salt/pepper over medium heat.

• Add the chopped potatoes, and veggie broth and bring to a mild boil.

• Let boil until the potatoes are tender. You can remove from heat and freeze at this point if this is what you’re wanting to do.

• Add both the dill and choice of seafood.

• Reduce heat to a simmer for 5-8 minutes until the seafood is fully cooked.

• Serve warm.

Chickpea Tikka Masala and Eggs

This recipe is one of my favorite breakfast recipes. I often bulk make the tikka itself, and freeze in batches for me to defrost and add eggs or other meats to. It’s a hefty breakfast option, or a nice brunch option.

Instead of chickpeas you can also add any meats to this recipe. This meal is also a great toddler meal later down the road—I like to keep this recipe in my back pocket as a parent.

Chickpeas are a great postpartum recovery food. With lots of phytoestrogens, chickpeas help support breastfeeding, hormonal regulation, and more. Loaded with protein, healthy fat, and fiber, chickpeas are also a great diet staple.

Ingredients:

• 2 Tbs grassfed butter, EVOO or avocado oil

• 1/2 cup red onions diced

• 1/2 cup red cabbage diced small

• 1/4 cup jalapenos diced smaill

• 2 cloves of garlic minced

• 1/2 cup of tomatoes diced small

• 2 Tbs of tikka masala paste

• 1/2 can full fat coconut milk

• 1/2 tsp cornstarch

• 1 tsp maple syrup or brown sugar

• 1 cup canned chickpeas drained

• 1/2 tsp salt

• 1/4 tsp ground black pepper

• 1 avocado

• 4 large eggs

Directions:

• Dice your vegetables up nice and small. I use a chopper if I’m pressed for time. The base vegetables of red onions, red cabbage, jalapenos, and garlic I also use for other soups, and salads often so it’s nice to make a whole ton of this combination and section it out per serving for different recipes.

• In a medium pan, heat the oil on medium heat. Add the onions, red cabbage, and jalapenos, stirring well, and sautee for about a minute to allow the vegetables to become a little tender.

• Add the garlic, stirring well, for another minute until all are browned. Add the tomatoes mixing well and saute for another minute or so to break down the tomatoes.

• Add the tikka masala paste, and stir well. Saute for a minute or so to seep the curry paste into the vegetables.

• In a separate small mixing bowl add the cornstarch and 1 Tbs of hot vegetables to the coconut milk and mix well.

• Reduce the heat to medium-low, add the coconut milk mix and combine well. Make sure there’s a gentle simmer versus a bubbly boil, and add the chickpeas, sweetener of your choice, and stir well.

• Make a well in four spots of the pan and crack an egg gently into each well. Keep the eggs about a half inch away from each other. Cover and cook for 3-4 minutes.

• The egg whites should be cooked thru when the meal is ready for you.

• Remove immediately from the stove, and serve with avocado slices.

Lactation Recipes: A Galactagogue-Friendly High Protein Breakfast

I have some absolute favorite lactation recipes that make eating well, and to support your body and babe a little easier post partum. This is one of my favorites. An easy way to up your protein, have a quick meal or tasty snack between meals, chili oil chickpeas and kale is a pretty daily meal option around these parts post partum.

Both kale and chickpeas are considered galactagogues—foods that increase or maintain lactation. Both are also rich in iron, and protein, two key ingredients for breastfeeding. Chickpeas are also rich in good fats, fiber, and folate. Kale also contains phytoestrogen—a nutrient that helps with supporting lactation.

I usually add pumpkin seeds and sesame seeds as a crunchy topping—giving a boost of calcium, more iron, protein, and fats, some good omega-3s. Iron is a key part of breastmilk production. Adequate oxygenation of your tissues, including your mammary glands (the glands responsible for creating breastmilk), relies on red blood cells—which requires iron. If you’re anemic, your mammary glands won’t get enough oxygen to work properly and produce more breastmilk.

Favorite Lactation Recipe: Chili Oil Chickpeas and Kale with Fried Eggs

Time: 20 minutes

Ingredients:

• 2 eggs

• Two healthy handfuls of chopped kale

• Half a can of chickpeas drained

• Spoonful of chili oil

• Drizzle of olive oil

• Handful of pumpkin seeds

• Sprinkling of sesame seeds

• Salt and pepper to taste

Directions:

1. Turn on a pan on medium heat and drizzle oil, and salt/pepper.

2. Drain, and add your chickpeas to the pan once hot.

3. Occasionally stir, and fry for 5-8 minutes.

4. Add pumpkin seeds, sesame seeds, and kale, tossing to get the kale covered.

5. Fry for another 5-10 minutes or until ingredients start to brown.

6. Place your kale-chickpea mixture on a plate, and fry your eggs to desired setting.

7. Plate your eggs, and serve.

Favorite Breastfeeding Foods: Chickpea-Filled Snacks

Chickpeas are high in estrogen and saponins—both are considered Galactagogues and help improve breastmilk production. Aside from that, they’re high in protein, and nutrient dense aiding in post partum digestion, and nutrition.

Cold Chickpea-Cucumber Salad

One of my easiest snacks that I love is a can of chickpeas, a cucumber diced, and a sprinkle of Tony Chachere’s. You could easily use other spice combinations: chili oil, turmeric and paprika, salt and pepper. Whatever your heart fancies. Cucumbers are a great food for hydration—since they’re mostly water. Using chickpeas, and cucumbers as the base for this snack is my jam, then I tweak what I put in when I meal prep for a few days giving me some variety.

I like to add diced red cabbage for extra nutrients, and crunch. You could also do fresh, or roasted red peppers instead, or tomatoes with basil and parsley. This is an easy snack to get creative with and have different variations of in those early post partum days.

Roasted Spicy Chickpeas

Another easily modified recipe that makes it into my week almost every week are spicy roasted chickpeas. An easy one to use in a rice bowl or over a salad, or just by itself in a bowl—I love these little guys. I sprinkle more Tony Chachere’s or some chili oil, toss, and place on a pan and roast for 20-30 minutes at 425 in a preheated oven.

Again, an easily modified recipe, you could do these with just olive oil and salt, or with any spice combination your heart desires. I love to make a few cans of these and top my eggs with them in the morning or throw on a salad or a rice bowl for lunch.

Fried Chickpeas and Kale

One of my favorite morning recipes, I love adding this to a side of fried eggs for a quick fresh breakfast. With a splash of chili oil, and a sprinkle of salt fry some chickpeas on medium heat for about 10 minutes. Add in a hefty handful of kale and mix until the kale is coated in oil. Let fry for another 5-7 minutes and serve with fried eggs and a slice of sourdough toast.

Chickpea Chocolate Mousse

I LOVE a good mousse, especially out of a glass jar in the bath tub with bubbles going. It’s one of my favorite ways to give myself a little luxury. The fact that this recipe includes dates is a huge bonus for me too. I like to add different toppings as well—crushed pumpkin seeds, blueberries, strawberries, what have you. I’m a big fan of using old baby food jars to set these mousses.

• 1-15 ounce can chickpeas (don’t drain)

• about 20 pitted-dates

• 1 1/4 ounces unsweetened cocoa powder (1/3 cup packed)

• 1 1/4 teaspoons pure vanilla extract

• 1/4 teaspoon sea salt*

• 2 tablespoons unsweetened full fat coconut milk

1. Add all ingredients to a blender, and bled on the highest speed until velvet smooth, and warm to the touch. This usually takes about four minutes. You’ll add the milk slowly by the teaspoon to get to the desired consistency.

2. Get out those used baby food jars or small mason jars and add the mousse to the jars. Place in the fridge for at least 3 hours, if not overnight.

3. Add toppings—think crushed nuts and seeds or fresh berries— and serve.

Chickpea Chocolate Chip Cookies

One of my favorite things postpartum is a sweet treat. We’re hardwired to crave sweets postpartum and having something that we can snack on and not feel guilty about is key. With the dark chocolate chips and peanut butter, this is a great option as a late night snack—the two ingredients contain magnesium and tryptophan ensuring a good nights rest.

• 1 can chickpeas, drained and rinsed

• 1/3 cup salted natural nut butter

• 2 tablespoons honey, maple syrup, or 6 dates

• 1/3 cup oats

• 1 tablespoon full fat coconut milk or oat milk

• 3/4 cup dark chocolate chips

• Optional: 1/4 Cup dried cranberries, dried blueberries, or minced dates…

1. Preheat oven to 325 F.

2. Set aside chocolate chips (and dried fruit if using), and blend the remaining ingredients in a blender or food processor until batter is smooth. If the batter seems dry, add a splash of oatmilk or full fat coconut milk.

3. Transfer batter into a mixing bowl and fold in chocolate chips, and dried fruit if using.

4. Scoop out dough to form small balls about a half inch thick. Each ball should be about 2 Tbsp of dough.

5. Bake until golden brown or 15-20 min.

Postpartum Doula: What do we offer?

As a postpartum doula, services can look very different depending on the family’s needs. For some families I might be very hands on, and invested in the overnight care of a child while supporting the family for success the next day, while for others I may only stop in a few times a month to do laundry, or cook a few meals. The services provided by a postpartum doula are really guided by the needs of a family—and as we all know that isn’t always the same.

What Does a Postpartum Doula Do?

A postpartum doula is a trained professional who provides physical, emotional, and informational support to families in the first weeks or months after childbirth. While birth doulas assist during labor and delivery, postpartum doulas step in once the baby is born, offering guidance and hands-on help during a period of major transition and healing.

Emotional and Mental Support
One of the most important roles of a postpartum doula is to support the emotional well-being of the new parent(s). The postpartum period can be overwhelming, exhausting, and even isolating. A doula offers a calm, nonjudgmental presence, someone to talk to about birth experiences, the rollercoaster of emotions, or the challenges of newborn care. This emotional support can be vital in helping reduce the risk of postpartum depression and anxiety.

Infant Care Assistance
Postpartum doulas are well-versed in newborn care and can guide parents through the basics: feeding, diapering, bathing, swaddling, and soothing techniques. They’ll help you learn your baby’s cues, routines, and needs, making it easier to feel confident and connected as a new parent.

They can also support different feeding choices. Whether a parent chooses to breastfeed, formula-feed, or do a combination of both, a doula provides nonjudgmental help, such as troubleshooting latch issues, making bottles, or simply offering encouragement.

Parental Education and Resources
Postpartum doulas educate and empower parents by sharing evidence-based information. Instead of giving advice based on opinion or trends, doulas help families make informed choices that align with their own values and lifestyles. If there are challenges beyond their scope—such as medical issues or mental health concerns—they can provide referrals to lactation consultants, therapists, pediatricians, or other specialists.

Practical Household Help
What really sets postpartum doulas apart is their hands-on support around the home. They may prepare light meals, do baby laundry, tidy up, or help create a peaceful, organized environment. This frees up parents to rest, bond with their baby, or simply take a shower.

Some doulas also help with older siblings or pets, ensuring the whole household feels supported and cared for during the transition.

Support Is Tailored to Each Family
Every family’s needs are different, so postpartum doulas offer flexible, customized care. Some visit for a few hours a day over several weeks, while others offer overnight shifts to help with infant care while parents sleep. Doulas don’t replace a partner or family member—they complement and support the whole support system, helping everyone adjust with more ease.

Why Hire a Postpartum Doula?
Having a baby is life-changing, and while there’s often focus on the newborn, postpartum doulas make sure parents are nurtured, too. Their presence can ease anxiety, reduce stress, and create a more peaceful environment during a time that can otherwise feel chaotic.

In short, a postpartum doula is like a knowledgeable, compassionate guide through the early postpartum days—offering reassurance, rest, and the kind of support that helps families not just survive, but thrive.

Favorite Breastfeeding Foods: Dates

My Favorite Recipes Using Dates for Increasing Breastmilk

Folks will often say specific foods can’t increase milk production. Well, let’s bring dates into the conversation. To do that let’s give a little background of breastmilk production.

Prolactin in the main hormone responsible for the stimulation of breastmilk production. Levels can be increased by a baby suckling at the breast, through foods, better sleep hygiene, and exercise. Prolactin is critical for breastmilk production as it is the hormone that initiates the synthesis of milk proteins. Oxytocin meanwhile is responsible for let downs releasing milk.

With prolactin levels being highest at night (think midnight to 4 AM), it’s best to eat dates at night before bed, and have as a midnight snack while pumping. I’m a big fan of creating the habit of snacking/drinking a bevy while pumping.

Dates and Peanut Butter

One of my favorite easy recipes to make in bulk (looking at you birthing partners) is this dates and peanut butter snack. Take a date, open it up, place a dollop of peanut butter inside. Boom. Easy as pie. You can freeze, refrigerate after.

I like to add a sprinkle of hemp seeds, chia seeds, ground flax seeds, and cinnamon to the top just for the extra nutrients. It’s easy to make a variety of these—add chocolate chips, crushed nuts, different nut butters, salt, sprinkles.

Brie, Dates, and Crackers

If you want that charcuterie board post partum here ya go babe. There’s something very decadent about a bath with a tray of Mary’s seed crackers, topped with a bit of brie and a date. Again, go ham on the modifications—wrap the brie/date combo in proscuitto, add honey over the top, use cheddar instead. This savory option makes it an easy snack, with variety from the typically more dessert-oriented date recipes.

Stewed Dried Fruits

This is one of my favorites post partum—by itself, topping oats, on toast, who cares. You’ll find me eating bricks of this through post partum. I typically batch freeze it during pregnancy. It’s an easy set-it and forget-it recipe that just needs to be remembered to make once in a while during your pregnancy. A favorite nesting and kitchen clean out recipe, I often add lots of different variations.

Ingredients:

• 1 Cup Dates

• 2 Cups variety of dried fruits (dried pineapple, blueberries, cherries, goji berries, raisins, apricots, figs…)

• 1/4 Cup ground flax seed

• 1/4 Cup ground hemp seeds, chia seeds, or other nuts/seeds

• 1 can of full fat coconut milk

• Oatmilk added to consistency

• Cinnamon, cardamom, ginger to taste

Directions:

Bring a pot of coconut milk with dates and dried fruits to a very light boil. Add oatmilk till you have a consistency that resembles a stew. Add all other ingredients. Simmer for 1 hour or until very mushy.

Freeze in ziploc bags, Souper cubes or similar or eat fresh. Serve by itself, over oats, or toast.

Date-Caramel Apples

I’m not always the biggest fan of spoof foods—ya know like a healthy version of such and such. It’s just never the same. When I was vegan, a “bloody” burger never compared to the real thing. So take this as a “caramel” with a grain of salt.

This is an easy one to variate and modify as well—which is the nice part about these recipes. Nothing needs to be exact, you get to use what you love, and add things that make sense for you. Any of the foods suggested are great postpartum foods that stimulate breastmilk production, and help encourage healthy post partum bodies.

Roll out 15 or so dates—3x5 on the cutting board, with no gaps. You’re trying to make essentially like a date-wrap for this apple. You can roll it out pretty aggressively, trust you won’t get this thin.

Once rolled out, wrap around an apple. From there you can put peanut butter on it, and then melted chocolate, or just melted chocolate and then flax seeds, and chia seeds. Again, experiment, create variety, have fun. Pumpkin seeds, and cranberries would be delicious in fall!

Date-Chocolate-Peanut Butter Brittle

You know that earlier recipe with dates and peanutbutter? Well we’re giving it an upgrade with dark chocolate. Anything is better with dark chocolate—even chili, haha. And again, this is one of my favorite modifiable dessert treats.

You’re going to take dates and roll them out like you did for the “caramel apples.” From there you’re going to slap on some nut or seed butter—it could be any. You could add a layer of jam if you’re feeling spicy. From there take some melted dark chocolate chips and just pour over the top. I like to take dark chocolate chips, a spoonful of coconut oil and microwave them at 30 second increments, mixing at each pause.

From here you can add whatever toppings, or none at all, that you like. I love cranberries, flax seed meal, and pumpkin seeds together. Another fave is dried blueberries, and almond slices. You can really add whatever you like to give yourself a fun treat throughout the day.

At night this is a great option to help you sleep deeper. Chocolate contains high levels of magnesium, and peanut butter contains tryptophan—both will help you sleep through the night a little more soundly.

Pumpkin Seed and Pecan Pesto with Chicken Breasts

Another favorite recipe for breastfeeding parents, and meal prepping for busy parents this is an easy meal to make in bulk or swap out the protein, and add extra vegetables to. I love adding coconut milk and grape tomatoes at the end for added fat, and vegetables.

Ingredients

• 2 1/2 cups fresh basil, packed

• 3/4 cup pumpkin seeds, raw and hulled

• 1/4 cup pecans

• 1/2 cup finely grated parmesan cheese and pecorino romano

• 1 large lemon, juiced

• 3 cloves garlic

• 1/2 teaspoon salt

• 1 cup extra virgin olive oil plus extra for drizzle

• 4 chicken breasts

• 1 box of cooked gluten free pasta -https://amzn.to/3Ehj1Li

Instructions

• Preheat oven to 375

• In a pan, lay chicken breasts out and drizzle olive oil and salt/pepper

• Once preheated, cook chicken in oven for 35 minutes or until fully cooked

• Cook pasta to directions on box and strain

• While cooking pasta, in a blender combine basil, pumpkin seeds, pecans, lemon juice, cheese, olive oil, salt and garlic. Pulse until well blended.

• Mix pasta and pesto together, cut the chicken into bite sized pieces, and combine with the pasta

• Serve with sourdough, or a salad

One of My Favorite Breastfeeding Recipes: Rice and Chickpeas with Chicken

This is such an easy recipe, and one of my favorites for a breastfeeding or pregnant parent. A focus on protein, and good fats, this meal, with a fresh salad, is a perfect quick meal to do in bulk, for lunches, or on a busy weekday.

You could easily add corn, kale or spinach, peppers, onions to the rice for more vegetables.

Recipe

Ingredients

• 1 can of chickpeas

• 2 cups of cooked rice

• 1 cup of cooked quinoa

• 1 can of coconut milk

• 1/2 cup of flax seeds

• 1/2 cup of chipotle peppers in adobo sauce

• 4 cloves of garlic

• Pinch of salt and black pepper

• 4 Chicken thighs

• Olive oil to drizzle

Instructions

• Preheat oven to 375

• Heat a large pan to medium with a drizzle of olive oil

• Blend the chipotle peppers, adobo sauce, and garlic cloves with salt and pepper

• Brush half of the chipotle pepper mixture on the chicken thighs and drizzle with olive oil, salt and pepper on a baking sheet

• Once oven is preheated, put chicken thighs in oven for 30 minutes

• Combine chickpeas, liquid from the can of chickpeas, rice, flax seeds, quinoa, coconut milk, half of the chipotle pepper sauce in a pan and cook on medium until the liquid disappears, stirring often

• Serve with a salad, or other fresh vegetables

CT Birth Doula: Finding the right fit.

While I may be a doula I’ve also hired two birth doulas. Both came to me while finishing certifications—and this was really important to me. As I birth a new baby, they birth a new transition in their career.

It feels very reciprocal, and as someone that has always had a lot of knowledge around birth, and babies, having someone super experienced was never something I felt I needed. True curiosity, being able to feel seen, those things mattered to me so much more when finding doulas or midwives.

You can have all the tools in the toolbox, know all the clinical skills, but if you don’t know something, you need to say I don’t know, and I want to figure this out. The inability to have this honest conversation with me as a patient, and as a client has led me to fire a few doctors. No doctor, no midwife, no doula is going to have all the answers—but having a curious mind, and an honest approach will help them be able to answer any question thoughtfully, and honestly.

First step in hiring a CT birth doula would be to sit down, and have this same honest conversation with yourself: what is most important to you? How do you want to feel in their care? What values are important to you that you need to talk about, and see if they align with? Map these out on paper, and use key terms from this map to start Googling, and asking in parenting groups.

While the CT doula community doesn’t have the biggest SEO and website presence, parenting groups, and Google will definitely provide some options. I always consider location first, less than an hour away is ideal. After that go down the list of must have’s you’ve created: values, price points, services offered…

I’m a big fan of continuous services so someone who can offer prenatal, birth, and post partum CT doula services, plus lactation consulting—huge win in my book. When hiring a CT birth doula, what you’ll learn quickly is having someone involved in perinatal care, not just those first 7-8 months, and the birth, means having someone that deeply knows you, and can support you even more.

While the value in birth and prenatal care is so obvious: preparing for birth, having support throughout the pregnancy, and birth that is solely focused on you, post partum care is just as important.

There’s always the obvious concern here: post partum depression, anxiety, and more. I don’t need to focus on that, it’s something so many people are focused on. What I care about is breaking down some facts about post partum doulas and what they can offer you.

A CT post partum doula isn’t just for childcare, and newborn care—overnights to help you sleep, a few hours a day of support so you can shower, take a walk by yourself, what have you. It’s someone who can help with household chores, caring for the pets, buying groceries, and prepping meals, getting laundry taken care of… It’s a support person that is there to support you at this vulnerable time.

So when thinking about a CT birth doula, and post partum doula, think about what do you need to feel on top of the world at this time. Make that list, ignore what your partner(s) or co-parent(s) might need, what the kids need—that is not who this is for. This is about caring for you so that you can be at your best to take care of them. What do you need?

What’s a full spectrum doula?

If you google the definition you get:

“A full-spectrum doula is a community care worker who provides physical, emotional, and other nonmedical support to people during a wide range of pregnancy experiences and life events: 

• Prenatal: Support before pregnancy, including helping people look at their physical and emotional health and well-being 

• Labor and delivery: Presence during labor and delivery 

• Postpartum: Support for up to 12 months after pregnancy 

• Other experiences: Support for miscarriage, stillbirth, abortion, adoption, and death 

Full-spectrum doulas also support members of the LGBTQIA+ community, including those who want to conceive or adopt. They work alongside their clients in a variety of medical and medically adjacent settings, but they are not medical professionals.”

That’s a lot of words to encompass a lot of things…

Let’s break this down more, and gain a better understanding of what care with a full-spectrum doula looks like. I think it’s really hard to look at like what do doulas do tangibly when “presence during labor and delivery” is one of the services we offer. So let’s break things down a little more. These are just a range of options, this is not an inclusive or exclusive list by any means.

Prenatal Full Spectrum Doula Care:

• Support exploring birth plan options.

• Support researching nutritious meals, and crafting those meals.

• Helping plan, and execute a nesting party.

• Helping with nesting tasks.

• Going for walks, chatting about whatever may come up.

• Networking with various support services.

• Meeting with midwife or OBGYN services to ensure an advocate is present.

Labor, and Delivery Full Spectrum Doula Care:

• Emotional support during labor, and delivery.

• Cleaning, cooking, providing snacks/small meals, and beverages during labor.

• Help providing options for natural pain relief: using a labor ball, changing positions, back rubs, breath work, and more.

• Help setting up for labor, and delivery—think about it like setting the mood, candles if desired, black out curtains, etc.

• Navigating communication with the outside world if needed.

• Reassurance, and support—that agency/autonomy building.

Post Partum Full Spectrum Doula Care:

• Help cleaning the space.

• Help preparing or providing options for snacks, meals, and beverages.

• Household tasks, and chores.

• Newborn care.

• Lactation support.

• Washing laundry or baby clothes.

• Going for walks, chatting about what might come up.

• Networking with support services that may be needed.

• Advocacy around breastfeeding with pediatrician or other providers.

Obviously these tasks encompass a wide range of knowledge and skills. The most important skill is knowing when to refer out and having a comprehensive knowledge of area services, and resources. Being able to network and resource broker is such a valuable skill—founded really on my favorite thing: curiosity.

The reality is, just like any professional in the medical or adjoining fields, we can’t know everything about anything. Having an innate sense of curiosity that allows you to ask questions, to seek answers gives a full spectrum doula such a better skillset than any book can.

In birth and perinatal care, there is so much focus on baby. Just in the transition from nothing, to expecting, to baby here on Earth, there’s a huge focus on baby in friends and family. Having a full spectrum doula allows for a birthing parent to have someone solely focused on them.

In having a support person that is solely focused on a birthing parent, that parent can have support and someone fostering agency, and autonomy. Feeling secure, confident in this process is the biggest gift any birthing parent can really feel. Birthing is full of questions, wonder, contradicting advice, advice no one asked for, and more. Being able to feel really confident in your decisions, and having an advocate there to reaffirm your decisions can make a huge difference in your journey.

My Favorite Snacks and Beverages During Labor, and Birth

While some may not value eating, and drinking during birth (cough, hospitals), it’s so important to feed, and nourish a laboring body. Labor, and delivery is one of the most physically intensive things a person can do. Why don’t we nourish, and feed people during this marathon of physical activity?

First let’s break down where hospitals get concerned. I can speak to this from the lens of a hospital worker. Aspiration. Hospital staff is just solely concerned about aspiration which can lead to choking, aspirational pneumonia, and more. While these consequences are significant, and concerning, they aren’t frequent or truly grave.

There are multiple devices hospitals use (LMAs, intubation tubes, etc.) to prevent aspiration if surgery or any other aggressive steps are necessary. Realistically, most people who do have emergency c-sections are still going to have eaten within the last 12 hours—posing an aspiration risk. This is why there are tons of different prevention measures taken from NG tubes, suction in an intubation tube, and more.

Personally, the risk of aspiration isn’t something that stopped me from eating during my hospital birth. And it shouldn’t stop anyone from eating during labor. A brief googling shows that you’ll work as hard as marathon runners during birth, and potentially burn as many as 50,000 calories in the process. Nothing about that screams “let’s not eat and drink during labor and delivery” to me.

Strenuous activity on the body that results in calorie loss requires replenishing those calories to keep things going. And labor and delivery isn’t exactly a short process. Labor and birth can last as much as 36 hours, imagine for a second going 36 hours without eating or drinking. Now imagine going 36 hours without eating or drinking while running a marathon the whole time. That sounds absolutely terrible.

With all this in mind, what can we use for fuel that’ll feel good, replenish lost nutrients, and help keep you pushing through this marathon?

Beverages for a Supported Labor, and Delivery

Here’s a list of some of my favorite labor and, delivery beverages. Some can be prepped ahead of time, and others are great to make as you go—that’s where a doula or your party people (that support team) can come in handy.

Hibiscus + Nettle Infusions

I swear up and down about infusions. One of my favorite things to prep each week, and each day, you’ll often find me drinking an infusion over water. Infusions are made when you brew a denser concentration of herbs to water over a longer period of time than you would tea.

I steep 16 oz of water to a boil, and pour over a cup of herbs in a cotton tea bag, seal in a mason jar, and let sit for 8-12 hours. I usually brew one in the morning and one at night so I can drink two throughout the day. For birth, and labor, iron, protein, and all things yum that you’ll find in hibiscus, and nettle are great options. I usually split the cup with half hibiscus, half nettle, sometimes less nettle and adding a little lemon balm, or something else depending on the mood.

You can easily also take infusions and pour with sparkling water, or ginger beer to give a different flavor to something sparkling. You can also freeze infusions in ice cube trays to add to sparkling beverages. Use an infusion within 24 hours or dump in your plant beds if you don’t use them. You can also add honey, maple syrup to infusions.

Warm Bone Broth

An awesome make-ahead option, throughout your pregnancy make some bone broth, and freeze. Come labor, and delivery, you should have a great little stash ready to go. You can easily store bone broth in ice cube trays or similar in the freezer to be able to portion out in small or big ways.

Bone broth can be made using bones from any animal, including fish even. I am a big fan of roasting a chicken, and using the bones from the chicken to brew the broth. Add garlic, onions, skins from both, rosemary, thyme, salt, and pepper, along with turmeric, cayenne, ginger, carrots, celery and bring to a light boil for 24-36 hours.

Once the pot has boiled down and reduced significantly, strain, and bottle the broth. You can leave in the fridge for a week or again, throw in ice cube trays for later.

Citrus Electrolyte Drink

One of my favorite hacks is making my own electrolyte drinks. Liquid IV and most of what’s on the market just really doesn’t cut it, and often is full of sugar, and other unwanted ingredients. Simple works best right?

I love combining coconut water, a pinch of salt, a spoonful of honey, and some fresh squeezed lemon, lime, or orange juice to a jar, and shaking. I leave it in the fridge for me to drink throughout the day, and within 24 hours.

You can always pack a bigger punch by blending a few different fruits in (don’t forget to strain!). Watermelon can add some potassium, pineapple some digestive enzymes, beets or cucumbers are other great optionsZq too!

Probiotic Ginger Soda

This is definitely a prepare ahead of time sort of beverage. Ginger bugs can be super finicky, and I’m not always a big fan, for many reasons. I’ve had the worst luck cultivating healthy ginger bugs and whenever I think I do, I find mold.

Ginger bugs are made by letting water sit with minced ginger, and sugar for about 24 hours uncovered. The ginger works on the sugar and creates a fermentation process using the naturally occurring bacteria on the ginger—much like sourdough. Leave with a cheese clothe over the top.

Store your ginger bug in a dark place till it’s strong, and you’re a little more confident in it. Feed your ginger bug daily with more ginger and more sugar (must be real sugar, not stevia, and don’t mess with honey or maple syrup till things are rocking and rolling) for about five days. It should be looking bubbly, and bubbly. You can store it on your counter now and keep it rocking and rolling.

Fermented beverages like this are full of good probiotics to help support your gut through this whole process. The ginger and sugar will also support you. Ginger is rich in calcium, magnesium, sodium, potassium, phosphorous, manganese, iron, zinc, and copper—all great nutrients for labor, and birth.

Red Raspberry Leaf Infusions

One of my favorite herbs in perinatal care, red raspberry leaf is a uterine toner. I blend with hibiscus (for the sweetness, the Vitamin C, and iron to help with some blood building), often some lemon balm, nettles to create an infusion useful to drink throughout labor, and birth.

Rich in vitamins A, C, and E, as well as calcium, iron, and potassium, this herb is great as an infusion to mix into sparkling water, electrolyte drinks, and more during labor, and birth.

Pineapple-Ginger Juice

This is one of my favorite perinatal juices. Jam packed, and still very light, coconut water based, and with all the good stuff. Blend together kale or spinach (any leafy green is great), pineapple (frozen is totally rad), coconut water, pinch of salt, a spoonful of honey, and a small piece of fresh ginger. Run through a sieve, and serve over ice. Great to make and freeze in ice cube trays for later. You could also blend with flax, chia seeds, yogurt to make it thicker.

Rich Snacks for a Fueled Labor, and Delivery

Intentional foods that serve a purpose, or just whatever you crave makes the most sense during labor, and delivery. I have a few tried and true favorites that serve purpose during labor, and delivery—nutrient rich, easy on the stomach, and strong fuel for the 50,000 calorie depleting marathon you’re about to achieve.

Nut-Butter Chocolate Dates

An easy treat throughout pregnancy, and freezer friendly, chocolate covered dates with nut-butters are super easy, and a great snack for any point. Open up a date, remove the pit, add a tablespoon of any nut butter you like, you could also add some flax seeds, chia seeds, or hemp seeds, and cinnamon/nutmeg, maybe honey or maple syrup if you like, and cover in warm chocolate. Let cool, and stick in the freezer. Eat frozen or defrosted, or fresh…

These last a few days before needing to become compost food. Dates are rich fruits during pregnancy and post partum, chock full of fiber, antioxidants, calcium, magnesium, potassium, iron, prebiotics, and more. Dates have been shown to ripen cervixes and help make labor more effective and efficient.

The nutbutter, and toppings can help add some protein and iron to the mix, with the nice treat of it being kind of like a dessert. A great snack throughout pregnancy, I try to make a huge batch at one time, and freeze throughout pregnancy—a great doula or nesting party activity.

Sourdough Toast with Lots of Toppings

I’m a big fan of toast. Think of the meme with the little girl going “SNACKS,” but me with “TOAST.” Not to mention you can add whatever toppings fit your mood: ricotta and cucumbers with red chili peppers, avocado and red chili peppers with bacon, etc.

During labor, and delivery go as light and sweet or as dense and savory as you like: add butter and jam with chia seeds for a light but nutrient rich treat, or spread roasted garlic and liver for some added iron and protein to help combat the blood loss.

Here are some of my favorite toast combinations:

• Soft boiled egg, brie, pickled onions, salt pepper

• Dates, honey, chia seeds

• Stewed apricots, chia seeds, hemp seeds

• Ricotta, cucumbers, red chili peppers

• Avocado, red chili peppers, bacon

• Stewed meat, garlic confit, cheddar

• Soft boiled egg, stewed meat, cheddar

Berry Chia Seed Pudding

An easy prep ahead and keep in the fridge for a few days option, you could easily make a few variations at a nesting party for you and the family. Or, when the doula arrives, once settled in, if they find some downtime, throw something together easily. Stewed dried fruits are a great option instead of berries, or pineapple and mango.

Mix up some fruit in the blender, add some chia seeds to it and let it sit in the fridge. You can add some yogurt, ricotta cheese, and more to this—or spread over toast. Either way, it’ll give you a little boost of natural sugar, protein, and vitamin C.

Fresh Salads with Light Protein Options

Rice Bowls with Avocado and Protein

Yogurt + Granola and Fruit