Category Archives: new moms

Moms, Food, and Diets

In continuing with the fabulous interviews for the forthcoming book Good Enough Mama: Taking Care of Yourself and Your Recovery During Pregnancy and Postpartum, today I want to introduce you to Lindsay Stenovak, Dietician, Mom, Recovery advocate, and host of The Nurtured Mama podcast

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What made you want to become a dietician that specializes in eating disorder recovery?

My own journey definitely led me to this area of specialty. Having suffered from disordered eating and body image distress informed it. In college, as a nutrition major, thought I was doing the “right thing,” eating “healthily” when really it was diet mentality. I thought I was being a good nutrition major. I was following the rules that were given to me. I genuinely thought there was something inherently wrong with myself in my body for not being able to adhere to these recommendations that just weren’t realistic or appropriate for my body. And that would send me into these cycles of struggling with disordered eating. So, long story short, I hit this point in late in my senior year of college where I said:

“Enough is enough. I just I have to let myself eat enough food!”

I started to experiment with this, and realized I could relax around food! And I found it was actually not so scary. And shortly after that I was introduced to intuitive eating as well as the world of eating disorder treatment.

(Intuitive eating can be defined as a nutrition philosophy based on the premise that becoming more attuned to the body’s natural hunger signals is a more effective way to attain a healthy weight, rather than keeping track of the amounts of energy and fats in foods. For ten principles of intuitive eating from authors Evelyn Tribole & Elyse Resch, go to: Ten Principles )

Intuitive eating – and using this approach to eating disorder recovery – fit in very nicely with my own personal experience. I realized there was this whole world of people practicing intuitive eating and “Health At Every Size” (HAES)  who were saying not only “It’s OK to eat,” but also “It’s ok to eat enough and enjoy it! You have permission to do this!” I realized, Oh these are my people and this is my jam! There was no going back.

What is diet-mentality and how did you break out of it?

Diet mentality says that a variety of body shapes and sizes are not OK and that you can’t trust yourself around portions. In my nutrition program at school, they were teaching us that you’re going to have to really work hard to help people not eat too much. It was fear-based: one wrong moved you are going to be out of control.

I remember having a discussion in my nutrition program about portion sizes and all of a sudden I realized “Oh my gosh, the ‘serving size’ on the box is just the unit of measure! No_DietingUnder no circumstances is this like the right amount for everyone to eat, every time they sit down to eat that food.” All of a sudden I had so much validation for myself in struggling with trying to stick with a cereal box recommendation, feeling so hungry, and thinking there was something wrong with me. I could eat more than one bowl of cereal because, even though it said one bowl was a “serving size,” one bowl didn’t fill me up!

I remember raising my hand in class and saying:

“I just realized that this is the unit of measure not the perfect amount everyone is supposed to eat! This is just a unit of measure that manufacturers picked and put on the boxes. It helps their product look good within diet culture, but it really has nothing to do with what you need in that moment.”

Everyone including the teacher just looked at me strangely, and went back to the lecture. But it was a revelation for me. Back in the day, they used to always say a bowl of cereal was part of a complete breakfast. Not your whole breakfast. And if you want to choose to have a cup of cereal, fine. But make sure to give yourself unconditional permission when you get hungry an hour later.

Stay tuned next for part two of this interview, when Lindsay discusses some of the ways she helps moms with the massive food and body changes during pregnancy and postpartum!

5 Super Simple (But Not Easy) Self-Care Strategies for New Moms

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  1. Shower

We all know how easy this was in our former lives. Just hop in! At any time! With no interruptions and for as long as you want! This is no longer the case. However, a shower can make a world of difference. It is actually one of the main action steps I encourage not only new moms, but also clients recovering from depression to take. Cleaning your body helps your mind. It has the capacity to wash away some of the sleep deprivation and frustration. And it has the added benefit of cleaning away stinky-ness having old milk, snot, and poo that your little one may have generously shared. For at least one moment, your body can be clean, and all your own.

  1. Sleep

Don’t stop reading yet! I know, if one more person tells you “sleep when the baby sleeps,” you are going to punch them. So I’m not going to tell you that. However, I want to encourage you to carve out in whatever way works for you and your family, a good chunk of sleep for yourself. There is a reason why sleep deprivation is used as a form of torture. Sleep deprivation can cause difficulties in concentrating, irritability, problems with reading, speaking, and an increase in appetite. If the deprivation continues, disorientation, visual hallucinations, social withdrawal and/or challenges, memory lapses, and breaks in reality occur.[i] One of the main treatments for moms recovering from perinatal mood disorders (anxiety, depression, psychosis), along with therapy and medication, is sleep. And the sleep needs to be for prolonged period of uninterrupted time. (Disrupted sleep is as bad as no sleep – more on this
in upcoming sleep blog).

Art-HighRez-3932-3157179467-OHere some ideas: hire a night doula, have your partner or grandma take over night feedings for one night, ask your partner to do the middle-of-the-night feeds, or do modified sleep training. Preserve and protect your sleep, however you can. Don’t succumb to the temptation for late night Facebook/Online shopping/Great-ideas-planning-your-new-business-vnture-as-a-mommypreneur. If these are still appealing when you are rested, you will know they are coming from a true need. Otherwise, it’s adrenaline-fueled exhaustion that would be better fed with restoring your sleep.

  1. Sunshine

Did you know that vitamin D is one of the best antidepressant vitamins? Low vitamin D has been linked not only with postpartum depression for the mother[ii] but also increased risk of eating disorders in female offspring.[iii] Getting out of the house can be one of the best ways to bring new perspective to what can feel like drudgery of new motherhood. So pack up all your new accoutrements – diaper bag, pacifiers, bottles, snacks, diapers, etc.- and get out into the sun. It may just be to walk around the block. It may be an adventure like getting to the playground or the coffee shop. You may even coordinate this adventure with another new mom, which leads to the next tip…

  1. Support

It is a recent cultural phenomenon that moms are trying to care for their babies alone, at home, by themselves without a “village” of support. This used to be the extended family, or way, way back in human experience, the tribe. Humans thrive on attachment. Without it, we wither. There is no wrong way to have support as a new mom, other than to not have support as a new mom. Your support could be a mom’s group. It could be your partner. It could be your therapist. It could be YOUR mom. It could be your non-mom friend. It could be your friend who is also a mom. It could be your doula, lactation consultant, or mother-in-law. It could be all of these or some combination of these. But having none of these is a recipe for trying to be Supermom (who doesn’t exist, and lives in the isolated perfectionist imaginations of moms who have no support), which can to Postpartum Depression. I love this quote from Dr. Sue Johnson, the founder of emotionally focused therapy:

“Being the “best you can be” is really only possible when you are deeply connected to another. Splendid isolation is for planets, not people.”

If you are providing attachment to your new little one, YOU need to be strongly attached.

Trying to holdOLYMPUS DIGITAL CAMERA, provide food, and give emotional sustenance to your baby without support yourself is like being a tree without roots. You will fall over, you will wilt, you will not thrive. An then this will happen to your baby, too… It is not only okay, but also essential that you have support! Put on your oxygen masks first, Mama.

  1. Spiritual practice

 Last but not least, having a mindfulness practice can be a helpful tool for tolerating the distress and practicing acceptance with all the learnings of new parenthood. This may be 5 minutes of meditation per day. Or it may be one bite of mindful eating during a lunch otherwise filled with Cheerios being thrown on the floor. It may be a yoga class or writing 1 page in your journal every day. You could practice deep breathing every time you hear your baby cry and your stomach tenses up with anxiety or discomfort. For new moms, it is important to Keep It Simple. Remember: the Buddha was NOT a parent when he became enlightened. Unlike him, you don’t have seven days to sit under a tree uninterrupted. You may have seven minutes. Take it. A good practice is to breath in the suffering of all new moms all around the earth and breathe out loving-kindness to all the new moms all around the earth. I used this practice when I was a new mom. It made me feel so much less alone at 3am.

In Conclusion

You are not alone, Mama. Keep going. Keep practicing any and all of these self-care practices as much as you can for as long as it takes. You are NOT allowed to use this blog to beat up on yourself for what you are not doing. If you are doing that, stop now. Thousands of other moms are struggling right along with you, trying to sleep, shower, get support, see the sunshine, and do spiritual practice! Try, to the best of your ability one moment at a time, to find the kind mother inside yourself for yourself. This kindness is where the real strength of motherhood is: it is this place that is rooted and flexible, fierce and tender. It is the one that defends her right to practice her own self-care as a way to then be able to care for others. It is the mother putting her own oxygen mask on first. In the words of Sue Monk Kidd:

“You have to find a mother inside yourself. We all do. Even if we already have a mother, we still have to find this part of ourselves inside.”

You can do it mama. If you can’t find her, keep looking. You may need to grow your capacity to be a good mom to yourself along with learning to be a good one to your baby. That is okay. She is there, waiting for you to feed, nurture, forgive, and grow her. Oh, and shower her, too!

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Linda Shanti McCabe is a Mom and Licensed Clinical Psychologist in San Francisco.As always, this blog is written to provide experience, inspiration, and hope – not to provide psychological treatment. If you are struggling with a perinatal mood disorder, a good resource is Postpartum Support International.

All original art images copyright Linda Shanti McCabe

[i] Bulkeley, Kelly, “Why Sleep Deprivation is Torture” Psychology Today, December 15, 2014.

[ii] Robinson et al. Low maternal serum vitamin D during pregnancy and the risk for postpartum depression symptoms, Archives of Women’s Mental Health, 2014.

[iii] Allen KL, Byrne SM, Kusel MM, Hart PH, Whitehouse AJ.  Maternal vitamin D levels during pregnancy and offspring eating disorder risk in adolescence. International Journal of Eating Disorders. Jun 26, 2013.

 

On Huf Post!

Check it out…

Motherhood as Rite of Passage

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Week 3: Get it off your Chest and Love your Chest!

afb11e44-77ac-4df1-95e9-07e8c5dd1e0cYep, we’re talking about our chests this week. All that you wish that was different and the reality of your chest being exactly the way it is supposed to be. I can’t tell you how many times I hear large chested women say they wish their chests were smaller and small chested women say they wish their chests were bigger! What would it be like to  accept and maybe even bring a tiny bit of love to your body the way it IS?

Being a mom during pregnancy, postpartum and/or breastfeeding brings whole other facets to breasts and chests! I remember during my pregnancy and breastfeeding days being amazed and awed at how my body changed. And then joking at how my chest “deflated” again after no longer breast feeding. Becoming a mom, however, actually made me fiercer about loving my body and its capacities. I remember one time breastfeeding my baby at a restaurant and the waiter looking at me strangely. I looked back at him and clearly stated “He’s already ordered.”  I had had enough with the controversy over breast feeding in public. I needed to get that “off of my chest.” Heaven knows breasts have been seen publicly in many other contexts and not always respectfully or being utilized to feed a baby!

Some moms judges their chests because one side is larger/smaller than the other or in breastfeeding, one breast produces more or less milk than the other. Instead of saying “You should be producing more milk!”, what would it be like to thank your breasts for making milk, doing the best they can?

What do you need to get off of your chest? How can you love and or accept your chest? I invite you to comment below.

* For the record: As a Mom and Psychologist, I support moms is ALL of their choices in breastfeeding, not breastfeeding, breast feeding in the way they feel comfortable, partially breastfeeding, etc! There are many personal and medical reasons both to breastfeed and not to breastfeed. And there is no 1 right answer.

Support for new moms: 3 Things

(Because what new mom has time or brain capacity to read a long blog?)

1. Whoever said “no use crying over spilled milk” clearly never breast fed.

2. “Sleeping like a baby” includes grunting, pooping, dropping the pacifier, crying, and waking every 2-3 hours. This is not something to which to aspire.stealing milk

3. And for comic relief:

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