What happens in pregnancy, labour and birth all impact how a woman becomes a mother and cares for her babies. These are the years that are formative, creating ripples that can affect generations of family to come.
I’ve come to realise that women aren’t able to entirely "recover” from each chapter of motherhood. Instead, we only continue to build upon the many tiers of our journey.
Pregnancy, on into Birth, on into Postpartum. Each tier morphing and merging into the next.
Healing is a cyclical experience, as is the impact of trauma and what happens to us during the transformative trimesters of pregnancy, birth and postpartum (the changes of our bodies, the shifts in our identity), will ultimately shape HOW we mother and WHO we are as mothers.
We are transformed permanently, psychologically and physically.
There is a shift of our root perspective and a restructuring of our internal consciousness so that we are never going to be able to see life as we saw it before. We may outgrow friendships, reassess priorities and start to grieve the deep knowing that we are leaving behind a way of life that we so independently worked hard to create.
Once our babies are born, we view postpartum as the opportunity to heal, but there is no going back to who we were before birth, or even before pregnancy. Yes, who we were lives within us, stored in our nervous system and memories, even surfacing with emotional and behavioural patterns, but we cannot turn back the clock.
What can we do to bring a sense of closure to each chapter of your motherhood journey? (Pregnancy, birth and postpartum
By always playing a proactive part in our journey we can work to understand and to feel into the stages and layers of change, not only in our body but also the shifts in our thought patterns and experienced emotions.
To feel prepared for your birth and supported during your postpartum recovery, Vanessa is available at Auckland Physiotherapy for appointments on Fridays and Saturdays.
'Click here' to book.
SERVES 6 | PREP TIME 15 MINUTES | COOK TIME 2 MINUTES
INGREDIENTS
12 medium portobello mushrooms
150 g blue cheese or feta, at room temperature
2 cloves garlic, finely chopped
1 tsp fresh or dried rosemary or thyme, finely
chopped (optional)
1⁄4 cup walnuts, chopped into small pieces
METHOD
Pre-heat your oven to 180°C for fan-assisted ovens
(200°C for regular bake ovens). Line an oven tray
with baking paper.
Trim or ‘pick’ the stem out of the mushrooms, lay
on the prepared tray and drizzle with olive oil.
Season with salt and freshly ground black pepper.
In a medium bowl, mix together the remaining
ingredients and season with salt and freshly
ground black pepper.
Spoon the mixture evenly into the mushrooms
and bake for 6–7 minutes before switching to high
grill and grilling for a further 2–3 minutes until
golden and the walnuts have toasted. Keep an eye
on the walnuts as they can burn easily.
Recipe brought to you by Chef Craig Rodger
and the NEW WTF? Recipe Book.
SERVES 4 | PREP TIME 15 MINS | COOK TIME 10 MINS | CARB COUNT (PER SERVE) 7 G
INGREDIENTS
For the lemon chicken:
500g chicken breasts, cut horizontally into 2 cm
thick steaks (check pack weight or ask your
butcher)
1 clove of garlic, sliced
Zest of 1⁄2 a lemon
1 tablespoon of extra virgin olive oil
1⁄2 teaspoon of salt
For the risotto:
1 head of cauliflower, in florets
1 leek
1 tablespoon of extra virgin olive oil
1 tablespoon of butter
2 cloves of garlic
4 rashers of smoked bacon (or Pancetta)
1⁄4 cup of white wine (optional)
1 cup of cream
1⁄2 cup of mascarpone (or sour cream in a pinch)
1⁄4 cup of grated Parmesan
1 tablespoon of parsley, chopped
1 tablespoon of chives, finely sliced
For the garnish:
1 tablespoon of grated Parmesan
METHOD
Place the chicken breasts in a medium bowl along with all other ingredients and mix well. Heat a large
fry-pan on a medium-high heat then place the chicken in the pan. Fry for 3-4 minutes each side
until cooked through, then place on a plate to rest and cover the plate with foil. While the chicken cooks and rests, make the risotto. Put the florets of cauliflower into a food processor and blitz the cauliflower until it resembles rice. Cut half of the green part from the leek and keep it for use in a soup or stew for another time. Slice the leek in half lengthways then finely slice across the leek to get fine semi-circles. Add the leek to a medium pot with the butter and olive oil. Slowly cook the leek over moderate heat until it softens.
Add to the leek the garlic and smoked bacon and increase the heat in the pan a little to allow the
bacon to colour slightly. Add the cauliflower to the pan and stir well. Cook for 3 minutes stirring often.
At this point, add in the wine (if using), then add in the cream, mascarpone, Parmesan and allow to
reduce for 1-2 minutes until it thickens. Fold the herbs through the risotto.
Serve the risotto with plenty of freshly milled pepper, some grated parmesan and a drizzle of
good quality extra virgin olive oil
Recipe brought to you by Chef Craig Rodger
and the best-selling book What The Fast!
We are yet to grasp that how we support ourselves to ensure good health through our ongoing postpartum period, requires just as much preparation that we would invest during pregnancy and that the health of us as mothers during the first 40 days of postpartum can determine our wellbeing for the next 40 years of life.
Throughout pregnancy, routine blood testing provides us with results to ensure we are in good health. If we have conceived through IVF, have experienced a loss or pregnancy complications (gestational diabetes, preeclampsia, platelet management etc), we may need to be even more attentive.
What is interesting is that once we have given birth, these standardised tests stop, however; this doesn't mean that postpartum blood work isn't also essential. Postpartum blood testing can provide us with vital insight into the wellness of our bodies after birth and throughout our postpartum recovery.
The desertion of postpartum testing can expose us to a variety of health risks and delay the treatment of chronic conditions. (The same can be said for other forms of standardised postpartum care which is usually concluded by 6-weeks postpartum).
We usually arrive in postpartum in a state of depletion and before we can begin to feel well and strong again, we are immediately caring and providing for our newborns. (Particularly if we choose to breastfeed, our bodies will prioritise passing its nutrients through breast milk for our newborns to receive).
It is believed that the postpartum hormone drop is the most significant hormone shift experienced by a human being in the shortest amount of time. Many postpartum symptoms connected to this shift are common but we need to be aware of the severity and longevity of these as they may signal an underlying condition that needs attention:
Hormone imbalances, thyroid issues, vitamin deficiencies, anemia, (and more) can all contribute to the above symptoms and are able to be identified through bloodwork.
*Hormones (including FSH, LH, estradiol, progesterone, and testosterone) are generally not ordered within the first year of birth due to natural hormonal fluctuations and whether you are breastfeeding.
It’s never too late to order bloodwork and gain insight into what’s happening in your body. Use your results to work with your maternal health care provider to help understand your symptoms and to ensure your postpartum heath and wellbeing is supported.
A certified Prenatal Educator, Birth Doula, Postpartum Practitioner and Neurosomatic Therapist, who has supported women through birth and in postpartum recovery in London, Canada and New Zealand.
SERVES 4 | PREP TIME 15 MINUTES | COOK TIME 20 MINUTES
INGREDIENTS
1⁄2 pumpkin (about 1 kg)
2 tsp curry powder
1⁄2 cup chopped cashews
1⁄2 cup natural yoghurt
2 tbsp olive oil
1 tsp salt
2 cups roughly chopped leafy greens (baby
spinach, baby kale, etc.)
Freshly ground black pepper
METHOD
Pre-heat the oven to 200°C fan (220°C regular).
Line an oven tray with baking paper.
Peel the pumpkin, remove the seeds and cut
the flesh into sticks for chips or into 2–3 cm dice.
Place on the tray. Sprinkle over the curry powder,
cashews, yoghurt, olive oil and salt and toss to
coat the pumpkin. Roast in the oven for 18–20
minutes, until tender and caramelized.
Remove from the oven, add the leafy greens and
toss briefly to combine. Spoon onto a serving
platter and season with a good dose of freshly
ground pepper. Serve straight away.
We're loving having more salads with these longer warmer days. This salad will also bring you extra brain power to help you make it to the end of year and holiday time 🙂
SERVES 4 | PREP TIME 20 MINUTES | COOK TIME 25 MINUTES
INGREDIENTS
For the roast cauliflower:
1 cauliflower
1⁄2–1 red onion
1 tbsp olive oil
1⁄4 tsp ground turmeric
salt and freshly ground black pepper
1⁄2 cup cashews (or any nuts you have available)
1⁄2 tsp ground cumin
1⁄2 tsp smoked paprika
Pinch of chilli powder (optional)
For the tahini dressing:
1⁄4 cup shaved or grated Parmesan
1 clove garlic, finely chopped or grated
1⁄4 cup tahini
Juice of 1⁄2 lemon
2 tbsp water
To serve:
1 bag picked kale (or baby spinach leaves)
1 tbsp olive oil
300–400 g (about 1 cup) cooked chicken, meat or fish
2 tbsp Parmesan shavings (optional)
pinch paprika (optional)
VEGETARIAN OPTION
To replace the meat/fish:
6–8 poached or hard-boiled eggs
METHOD
Pre-heat the oven to 180°C fan (200°C regular). Line an oven tray with baking paper. Cut the cauliflower into medium-sized florets and roughly chop the onion, and spread them out on the prepared tray. Drizzle the oil over the vegetables and sprinkle with turmeric. Toss well to combine and season with salt and lots of pepper. Roast the vegetables for about 15 minutes. Remove from the oven and sprinkle the cashews and remaining spices on top of the vegetables. Toss gently with tongs and continue to roast for 5-7 minutes, until the cashews are lightly toasted and the vegetables are tender.
Meanwhile, whisk together all the tahini dressing ingredients, seasoning to taste. Place the kale in a bowl, and add a pinch of salt and a good drizzle of olive oil. Gently massage the kale with your hands to soften it.
To serve, place a bed of kale on the bottom of serving bowls. Top with the roasted mix and drizzle
with tahini dressing. Top with the cooked chicken (or whatever protein you choose) and, if you like,
some Parmesan shavings and a pinch of paprika.
Enjoy!
Health Tip by Kirsten Rose
With the change to daylight savings and hopefully better weather, many people will be feeling more motivated to get back into more regular exercise and healthier eating. But this time of year also often brings additional commitments as the Christmas celebrations seem to start earlier and earlier. Here's a few things you may want to consider to make your habits more sustainable over the coming weeks.
I know its tempting to go all in to reset yourself after winter but often you'll end up in an "all or nothing" cycle. Instead I'd encourage you to build a routine that has some flex in it. Can I suggest you map out what you need/want to do in terms of sleep, nutrition, exercise and time for connecting with loved ones with the following options:
James Clear has a great quote " you don't rise to the level of your goals, you fall to the level of your systems". It's highly appropriate at this time of year, plan for the tough weeks, that way you'll stick to "all or something"!
If you need help - book a Health Coaching session with Kirsten HERE.
Potato Pancakes with Cottage Cheese
Serves 1, Prep 10 mins, Cook 10 mins
WHAT YOU NEED;
For the pancakes;
5/8 cup (140g) potatoes, peeled and grated
1/4 cup (50g) zucchini, grated
1 egg
1/2 shallot, chopped
2 tbsp. dill, chopped
2 tbsp. spelt flour
For the topping:
1/5 cup (50g) cottage cheese
1 tbsp. natural yoghurt
2 radishes, chopped
1 tbsp, dill, chopped
1/2 shallot, chopped.
WHAT YOU NEED TO DO;
Wash, peel and grate the potatoes finely. Wash and grate the zucchini as well. Place in a bowl and add in the egg, shallot, dill, flour and salt and pepper. Mix well until combined.
Heat a dry non-stick frying pan and fry small pancakes for 3 minutes, then flip and fry for another 1 minute.
Finely chop the radish and the other half of the shallot. Mix in with the dill, cheese, and yoghurt. Season to taste with salt and pepper.
Enjoy!
Our personal journeys into motherhood are all so different, yet what I am witnessing through supporting women is that within our postpartum realms, we are all asking ourselves the same questions...
"Who am I now?"
"Where do I go from here?"
"Will I ever feel like 'me' again?"
There is a collective grief that we cannot return to what 'was', carried with the realisation that we are not being recognised or supported for what now 'is'. How we navigate this and move forward is entirely dependent on our self-awareness, personal circumstances and support systems.
As mothers, our vital pillars of nourishment, rest and connection all need to have established foundations before our arrival to postpartum and unfortunately, most of us are only realising what we may need when we are already too deep into the depths of needing it.
The first 40 days of your postpartum period determine the next 40 years of your health (Ysha Oake). Your brain and body will adapt as a result of your birth experience: and you have the opportunity to rewire your systems either for stress and fear, or for vitality and happiness. How we feel within ourselves and who we are, plays a critical part in how we will adapt to life after birth.
The identity shift we will inevitably experience needs to be validated and in the busyness of being mothers, we are unable to find the time or the safe space to explore how this shift feels within us and how it is being reflected outward. As our internal world changes, it creates impacts on our external world - our babies, friends and families all feel the ripple effects of who we are becoming.
Perhaps you are finding yourself beginning to explore what is next for you...
How can I begin to move forward, rebuild and embrace these changes I am experiencing?
I support my postpartum clients to journey back to their experience of birth and help them to explore how they felt and what they went through to bring their babies into this world. This begins the foundation of our healing; as we uncover, we rebuild.
What is most important to me?
How do I want to feel?
Who/What supports my next steps?
We are beginning to remember birth as a Rite of Passage, entering the birth portal as one person and leaving it behind as another but what needs to be reflected on is that this Rite of Passage is not complete for any woman until she is validated for what she has been through, for the layers of self she has shed and for who she is as she emerges on the other side. From this she is more likely to move forward with emotional closure, good health and vitality.
As women, we can experience a range of challenges and difficulties during our transition into motherhood including the acceptance of our birth story, anxiety, depression, and general adjustment difficulties to becoming a parent. Having a space to talk through, explore how you are feeling and what you are experiencing or have experienced is extremely important in the health of your wellbeing, your capacity to recognise your own needs and in feeling connected to the developing relationship with your newborn.
To feel prepared for your birth and supported during your postpartum recovery, Vanessa is available at Auckland Physiotherapy for appointments on Fridays. 'Click here' to book.
Having worked within high performance sport in the UK, the pressures on young, promising athletes to reach their full potential is immense. That pressure comes from a variety of different sources, parents, peers, coaches, performance staff and the player themselves. That pressure is a double edged sword. On one hand it helps to drive the athlete to raise the bar in terms of improvements in performance, but on the other it may hinder development and lead to extra physical as well as emotional stress, especially where injury is concerned.
Nowadays, young athletes are training more often each week, for longer durations and often with additional strength and conditioning demands. Couple that cocktail with the fact that these same players may be playing for school and local clubs and you can see a very hectic training schedule.
A typical week may look like 3 training sessions a week for Club, alongside 1-2 training sessions a week for school, leading up to 2 games on the weekend. The strength and conditioning sessions would be a minimum of 1 x week. That week doesn’t even take into account that these young athletes are still studying at school with additional academic, social and emotional demands. Physical and psychological load is very high.
Often when that load is not managed correctly, it is when the risk of injury is generally higher. If you would like advice on load management or ensuring your body (or your child's) has the strength, flexibility and endurance to cope with that load, talk to David.
Injury prevention tip:
For more advice, book a session with David Bahadoor HERE
As a trauma informed health professional, my goal is to always ensure that a client feels safe in any session – be it for an injury, in my pelvic health practice, or a mental health concern.
With it being Mental Health Awareness month in October it is good to know what things you can and can not say to those who may be suffering from trauma.
We all have different life experiences, opinions and biases. Some comments that are often made can be incredibly invalidating and hurtful.
The concept of talking about trauma for some can be incredibly scary. So if someone decides to open up to you, I urge you to really think before you decide to respond.
1. “Don’t you think some people have it worse than you?”
Trauma is not a competition. It’s a complex psychological imprint that is deeply ingrained in our mind and body, and it affects everyone differently.
Everyone’s trauma history is valid no matter the magnitude.
2. “Well, at least it made you stronger”
Resilience is what in fact makes us stronger – therefore how we have managed to navigate and rebuild our lives.
Many people actually feel powerless and hopeless and still struggle with living life and finding some closure. Asking them to “look on the bright side” is invalidating and, honestly, quite disrespectful.
Instead one could focus on congratulating someone on their commitment to being honest with their emotions, to their healing journey, and how they have managed to rebuild their lives.
3. “Why didn’t you fight back?”
A common response in trauma is freezing, and occurs when someone is feeling completely hopeless, and simply does not have the strength to fight. It is common for people to numb or completely dissociate themselves from the situation – which we often learn in childhood:
“We learn to begin dissociating in childhood. When life around us feels too ‘big’ to cope. When we don’t have parent figures to guide, nurture, emotionally support us — when we do not have a secure attachment and cannot fully be our core self.” Dr Nicole LePera
4. “You should try yoga or meditation”
While I do believe these mindfulness practices can be incredibly healing — and I’ve personally benefited from them and seen many clients also — they certainly don’t fix everything and other methods of therapy are required.
Some people can have panic attacks when trying meditation because their nervous system is so dysregulated that being in silence accelerates their heart rate. Others can freak out because closing their eyes triggers their trauma.
When I am working with clients we often do eventually get to this stage, however it is a very slow process of reconnection to their body and mind.
5. “If it was so bad, why didn’t you leave?”
If you’ve never experienced an abusive relationship, it can be difficult to understand why someone would stay in a situation that is detrimental to his or her well-being. But….abusive situations don’t always feel abusive when we’re in them. In fact, if we were conditioned to ignore basic red flags and normalise unhealthy behaviour, abuse can actually feel like love.
Asking someone “why didn’t you leave?” is re-traumatizing, and it blames the victim for the pain they’ve endured when, in reality, they didn’t know any better.
TO FINISH….
Most of us carry some form of trauma that affects our daily lives, and it takes a lot of courage and self-awareness to process it and move on. Unfortunately we live in a society where talking about feelings has been historically labelled as weak. Be the change today and when you next speak about yourself or listen to someone else’s story – think before you speak, and let’s help each other heal.
October is Mental Health awareness month and we want to support anyone that needs our help. Renee offers 1-1 mindfulness sessions at Auckland Physiotherapy and can work with you. Book in your session now or if you want a bit more information then book a 15min complimentary call with Renee to get the best options for you.
By Renée Malyon, Physiotherapist, Mindfulness & Somatic Trauma Therapist
