Should I try Pre-natal Yoga?

I get asked this a lot when people find out that I teach yoga. I tell them it helps with breathing, it helps you to relax but… be careful when you decide to sign up for a class. Its important that the instructor is qualified to teach prenatal yoga. To find out her qualifications you can ask her, look her up at the Yoga Alliance website where she will be listed as a Registered Prenatal Yoga Instructor or ask for recommendations. This is a very special time in your life and you need to be cautious. With that being said, there are some teachers of prenatal yoga that have found no need to register with Yoga Alliance maybe because they have nursing degrees, doulas, midwifes or they have been teaching forever. I would still like to ask how they are continuing their education in prenatal yoga.

Yoga is very beneficial pregnant woman – like I said earlier it helps with breathing and relaxation. These benefits alone can help with the pregnancy, labor, birth and motherhood. The breathing techniques help the mother to calm the mind and body, providing the time for the body to destress and relax. The whole class is focused on preparing the mother for the birth and labor by hip openers, strength building, chest expansion and meditation.

Taking a prenatal yoga class is a great way to meet like minded people – make new friends and share your new experiences with

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Part 2 of Foods & Beverages to Avoid

Lets start with my favorite…

Cheese

Dont Eat Unpasteurized soft cheese such as feta, brie, camembert, blue-veined cheese, queso fresco, queso blanco and panela.

Do Eat Check the label when buying soft cheese to make sure it’s made with pasteurized milk

 

Other Foods

Don’t Eat Prepared salads from the deli (especially if the contain eggs, chicken, ham or seafood)

Buffet or picnic food that’s been sitting out for two or more hours

Stuffing cooked inside a bird, unless heated to 165 degrees

Raw sprouts or any unwashed produce, especially lettuce and cabbage

Do Eat Reheat any left overs until steaming hot, again 165 degrees

Peel fruits and vegetables or wash them well

                                                                                                                                                                                                                                                                               Beverages

Don’t Drink  Alcoholic beverages

Unpasteurized raw milk

Unpasteurized or fresh squeezed juice

More than 12oz of coffee a day

Do

Wash all fruits and veggies before juicing

Limit your caffeine to 200mg a day and watch out for sneaky caffeine in teas, soft drinks, energy drinks and chocolate

Tittibha Prenatal Yoga

Food and Beverages BEWARE

 

I found this article on foods and beverages to avoid and thought, really? I tried to list all the foods that are on the “avoid” list in my head and found that I could not recall all of them. Being a Prenatal Yoga Teacher and Teacher Trainer I thought I had it all down… ha! I’m thinking it has more to do with age now. Anyway, here are the foods and these are suggestions an by any means the end all list of foods to avoid during pregnancy.

Fish

DON”T Eat: raw or under cooked fish or shellfish (oysters and clams), fish with high levels of mercury, including shark, swordfish, king mackerel and tilefish(golden or white snapper), unpasteurized, refrigerated, smoked, or pickled fish unless heated until steaming, do not eat more than 6 ounces a week of canned (yuk, who can eat it any way?) “solid white” or albacore tuna

DO Eat: cooked fish to the temp of 145 degrees or until opaque in the center, eat up to 12 oz. of low mercury fish, such as salmon, shrimp, pollack, or trout

Meat & Poultry

DON”T Eat: Raw or under cooked meat or poultry, refrigerated meat of any kind(ham, roast beef, hot-dogs,  bologna, prosciutto, pate) unless heated until steaming 165 degrees, dry, uncooked sausage, such as salami and pepperoni, unless heated until steaming hot. Be careful of the rotisserie chicken in the grocery stores that are refrigerated – they are the ones from the previous day and they are not always cooled to room temp before placed in the refrig.

Eggs

DON”T Eat: Runny or undercooked eggs, raw cookie dough(darn it :C) or cake batter that contains raw eggs, homemade desserts that contain raw eggs like, eggnog, ice cream, custard, chocolate mousse, hollandaise sauce (missed this item too) bearnaise sauce, mayonnaise, and Caesar salad dressing.

Kinda takes the fun outta eating but it is worth it to be cautious and to be protective of you and the unborn. It’s only for a few months and then you can go back to your normal eating.

I will be a few other foods so stayed tuned…

Thought This Was Interesting

Is it safe to have a drink or two at dinner while I’m pregnant?
Christina Chambersepidemiologist

This is a controversial issue. Fetal alcohol syndrome (FAS) was first identified more than 30 years ago, and yet there are still many unanswered questions about the risks of drinking moderate amounts of alcohol during pregnancy, including how much it takes to cause birth defects and why some babies seem to be affected and others don’t.

We know that women who drink heavily during pregnancy have an increased risk of having a child with FAS. Babies with FAS have a constellation of severe lifelong problems: they’re born smaller, often continue to grow poorly, and have physical abnormalities and learning and behavior problems.

But full-blown FAS is only the extreme end of the spectrum of what can happen when you drink alcohol during pregnancy. A broader category known as fetal alcohol spectrum disorders (FASD) affects many children whose mothers drank while pregnant. These children don’t have all of the physical features of FAS but do have learning and behavior problems.

Right now we don’t know what amount of alcohol is safe to drink during pregnancy for every woman, so we say, as does the U.S. surgeon general, that it’s best to take the “better safe than sorry” approach and avoid alcohol entirely when you’re pregnant. And since most people don’t find out that they’re pregnant until several weeks into the first trimester, you should also avoid drinking if you think you could be pregnant.

Russell Turkobstetrician

Because it’s virtually impossible to prove that even a small amount of alcohol is safe, most physicians recommend avoiding alcohol altogether when trying to conceive and definitely during the first trimester when most of the fetus’s vital organs are developing. (However, many women report having had a drink or two before they realized they were pregnant and that their babies are okay.)

Although regular consumption of alcohol has been clearly associated with fetal alcohol syndrome — a disorder characterized by retardation, birth defects, and neurological impairment — many obstetricians feel comfortable with their patients having an occasional drink (a glass of wine or a beer every once in a while) in the second and third trimesters. Just remember that the safety of drinking alcohol during pregnancy hasn’t been clearly documented because the effects on a developing fetus may be so subtle or not yet identified.

Prenatal Yoga Teacher Training

The Tittibha Prenatal Teacher Training School, RYS is offering a Yoga Alliance approved pre and postnatal teacher training. This is currently the only Yoga Alliance approved Pre and Postnatal certification in North Carolina.

This program is designed to provide the participant with safe, informed and current methods for teaching prenatal yoga. You will leave feeling confident in your knowledge of bringing yoga as a form of health and wellness to your clients, both Pre and Postnatal.

Nancy Gilbert, E-RYT is a certified Pre and Postnatal instructor, RYPT. She brings not only her knowledge, but also integrity into her teaching. Nancy has been teaching Pre and Postnatal yoga for several years and her keen love of Prenatal yoga shines through in her kind attention towards her Mothers–to-be.

This 85-hour training in Pre and Postnatal follows the strict guidelines of Yoga Alliance. Though open to all interested, only YA certified teachers can apply for their certificate with Yoga Alliance after completion of training. Midwives and Doulas are invited to participate to deepen their practice. All participants must be currently registered within an approved organization. CEU’s are available with special arrangements prior to each weekend session.

Space is limited to 8 students to maintain an intimate and interactive experience.

Dates & Pricing for Prenatal Yoga Teacher Training

4 weekends to complete the training in 2013:

  • Febuary 8, 9, 10
  • February 22, 23, 24
  • March 8, 9, 10
  • April 12, 13, 14

Hours:

  • Friday: 5:30-9:00pm
  • Saturday: 9:00-6:00pm
  • Sunday: 9:00-4:00pm

Tuition:

  • $800

Required purchase of teaching manual: TBD

Required purchase of additional text: The Female Pelvis: Anatomy and Exercises. Author Blandine Calais-Germain. This book can be purchased online.

Refunds available with written notice until February 6, 2013, less $100 registration fee.

No refunds after February 7, 2013.

For more information: yogaconnectionnc@gmail.com

919-971-1431

PS if you are interested and are coming from out of town we may still have some rooms available to rent from a local resident inexpensive. Clean and quiet

Mindfulness

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Mindfulness

Mindfulness seems to be all the rage in today’s society. Anything we attach the word mindfulness to seems to well attend, given some form of importance, makes us feel like we are a part of a new movement. Actually, the concept is very deeply seeped in traditions.

Budda focused on the breath for concentration. 118th Sutra in the Majhima Nikaya

Patanjali mentions an impure mind that runs from to there and once it is purified concentration comes automatically. Book 2:41

The book The Miracle of Mindfulness was written in 1974, by a Vietnamese named Thich Nhat Hanh.

“Finally, all of you, live in harmony with one another; be sympathetic, love as brothers, be compassionate and humble.”
1 Peter 3:8 Bible

Simply put mindfulness can be seen as acting in a spirit of compassion, focused on the task at hand, alert, willing and able to handle situations with intelligence. Not being distracted by the mundane, the ability to enjoy, experience all aspects of any given task.

An example: Close your eyes and visualize your self standing in a large soup kitchen and you have just been asked to wash all the dishes from today’s service.

Explore your first reaction to the assignment.

A simple task of washing dishes should be given our fullest attention. Taking in all the sensations of the water, soap and the cleanliness of the dishes while we preform this simple task. Stay aware of the fact that you are cleaning dishes. Focus on the breath, notice the reality of the task, ask yourself can I remain humble and content. By practicing this technique we are able to remain in touch with our thought patterns and keep our mind from endless chatter, and clutter.

Let’s apply this to the class situation:

You have come early to your studio to prepare your mind, body and the day’s practice for the class. In walks two student’s new to your studio, they proceed to share with you that they both have sever knee problems that keep them from doing and kneeling, or standing asana.

Truthfully, what is your first thought?

How do you approach your lesson plan?

We have all heard of Mindful Eating. Simply put, it is a method of eating that requires you to smell the aromas, slow down the chewing process, taste, feel and experience the food that you have consciously or unconsciously chosen to nourish the body. After practicing Mindful Eating you make less unconscious and more heath conscious choices and you are full from less.

Example: Distribute 4 food items (raisin, cube of cheese, cracker, small candy or chocolate, just keep it simple and one or two of the item) to each student. Before they eat, let them look at the item, feel the item, smell and then taste the item. Chew the item for at least 20 chews if not more.

While chewing ask yourself: what is the taste, how does it feel for each of the food items you have given out.

After all the items have been consumed, wait in silence for 5 to 8 minutes, ask your self if you feel real hunger or are you satisfied.

Mindfulness Breath

We should be aware of the power of our breath. The breath is a direct path to maintaining our mindful state. Breath is the connection to consciousness and life. Use the breath to bring your attention back to the body by focusing on the inhale and exhalation. This also assist us in staying focused and centered.

Practice Mindfulness everyday in your mediation, while eating or that one task that you have to do everyday. Starting the practice can mean a life of changes.

 

Breast Feeding Benefit Revealed

 

 

I have always heard that if you can then breast feed but nobody has ever been able to give exact benefits and Duke University has discovered that “Human milk promotes the growth of biofilms of beneficial bacteria that line the intestinal tract of healthy babies, helping digestion and the development of the immune system and acting as a barrier to bad germs.” News & Observer Section B, August 28, 2021, page 1. You can read the rest of the article at nando.com/health.

 

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