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Creating Postpartum Wellness Program Guide
Natural Solutions To Banish Depression After Childbirth
*The Six Week Program*
LAURA RUDE, CHT
Creating Postpartum Wellness Program Guide
Copyright © 2013 by Laura J. Rude
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, addressed, “Attention: Permissions Coordinator,” at the address below.
Published by:
LLW Health Media
PO Box 265
Hobart, WA 98025
Address all inquiries to:
Laura Rude
www.Postpartum-Living.com
Editor: Michelle K. Leutzinger
Cover Design: ImageTrance
DISCLAIMER
The information provided in this guide is designed to provide helpful information on the subjects discussed. This guide is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your physician. Any and all information contained herein is not intended to take the place of medical advice from a health care professional. Any action taken based on these contents is at the sole discretion and sole liability of the reader. Readers should always consult appropriate health professionals on any matter relating to their health and wellbeing before taking any action of any kind concerning health-related issues. Any information or opinions provided in this guide are believed to be accurate and sound; however, the author and publisher assume no liability for the use or misuse of information provided in this guide, or for errors or omissions in the information contained herein. The author and publisher are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this guide. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this guide may change.
CONTENTS
CHAPTER 1: THE PROGRAM ............................................................................................................... 1
CHAPTER 2: PREPARATION IS KEY ................................................................................................. 2
CHAPTER 3: THE APPOINTMENT WITH YOUR DOCTOR .......................................................... 5
CHAPTER 4: LET’S GET STARTED! .................................................................................................10
CHAPTER 5: LOGS AND CHARTS .....................................................................................................14
CHAPTER 6: EXPANDED LIST OF HEALTHY CARBOHYDRATES ...........................................33
CHAPTER 7: AROMATHERAPY METHODS AND RECIPES .......................................................37
CHAPTER 8: USEFUL TIPS AND SHORTUCTS ..............................................................................41
REFERENCES ..........................................................................................................................................43
Chapter 1: The Program
1
CHAPTER 1: THE PROGRAM
The Creating Postpartum Wellness Program is a six-week, step-by-step program based on the
effective and natural therapies found in Creating Postpartum Wellness – Natural Solutions To Banish
Depression After Childbirth.
After reading Creating Postpartum Wellness – Natural Solutions To Banish Depression After Childbirth,
you have a better understanding of the various strategies you can use to combat your postpartum
depression, including exercise, hypnosis, supplementation, sunlight or light therapy, healthy sleep
strategies and relaxation. Now is the time to incorporate these strategies by following the six-
week Creating Postpartum Wellness Program.
This program guide will make it easy for you to follow the steps in the Creating Postpartum
Wellness six-week program. This guide maps out what to do each day, and includes charts and
logs that will help you keep track of your activities and the progress you are making along the way.
Six copies of each chart and log are included in this guide for you to complete. You can also copy
and print any of the charts and logs, if you prefer.
Although this program will require some dedication and effort on your part, I can assure you it
will be worth the effort. Soon you will feel dramatic relief from your symptoms of postpartum
depression and be able to enjoy your life again with your new baby.
Chapter 2: Preparation Is Key
2
CHAPTER 2: PREPARATION IS KEY
Proper preparation is very important before beginning any program. Listed below are steps for
preparing for the Creating Postpartum Wellness Program.
1. Make an appointment with your doctor
First and foremost, I always recommend that you consult your healthcare provider before
beginning this or any other program for your postpartum depression. It is a good idea to schedule
an appointment with your doctor to rule out any other medical conditions, as well as getting your
doctor’s support for beginning the program. It is especially important to discuss with your
healthcare provider the appropriate time to begin exercising if you experienced medical
complications while giving birth or had a caesarean section. Your doctor can also advise you
about possible interactions if you are currently taking medication or breastfeeding and want to
supplement with vitamins or herbs.
This six-week program will work very well for the majority of mothers suffering with
postpartum depression who want to implement a natural approach. Of course, given that
everyone’s body and situation is different, working with a qualified medical professional is always
advisable.
Therefore, the first step to prepare for this program is to set an appointment with your doctor.
You may want to fill out the Edinburgh Postnatal Depression Scale and take it with you, as well as
the list of questions you have for your doctor, as described in Chapter 5: Informing Your Healthcare
Provider.
Creating Postpartum Wellness Six Week Program Guide
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2. The Daily Mood Chart
There is a famous saying that states, “A goal without a plan is just a wish.” It is my desire that
you reach your goal of feeling healthy again and rid yourself of your postpartum depression. In
order to accomplish this, you need a clear plan. In this guide, you will find six copies of the Daily
Mood Chart. This mood chart will help you keep track of your actions day by day every week, so
that you can clearly see how what you are doing is changing how you are feeling. Read over the
Daily Mood Chart before you begin the program so that you can get a good idea of what you will
be recording in this chart every day.
3. The Physical Activity Log
In addition to the weekly mood chart, included are six copies of the Physical Activity Log. As
exercise is a key component of this program, you will be recording your exercise in this log in
order to keep track of the physical activity you have undertaken each day, as well as the duration
and intensity of your activities.
4. The Sleep Log
Six copies of the Sleep Log is also included for you in this guide, as sufficient sleep is another
key aspect of this program. You will be recording your activities that may affect your sleep as well
as your sleep patterns each night.
4. The Recordings
The hypnosis and subliminal recordings are a vital part of this program, and provide dramatic
results. You can purchase hypnosis and subliminal recordings just about anywhere online,
however, these professionally created recordings are unique in that they are customized specifically
for the mom dealing with postpartum depression and related specific issues including postpartum
anxiety, postpartum depression induced low self-esteem, guilt, insomnia, decreased libido, body
issues after giving birth, and more.
The hypnosis and subliminal recordings can be used after the six weeks and for the rest of your
life if you desire. Many of my clients continue to listen to the hypnosis and subliminal recordings
for the reinforcement they provide. The hypnosis recordings are very relaxing and often assist in
deep and restful sleep, as well.
Keep in mind, the hypnosis recordings should be used only when you have a few moments
Chapter 2: Preparation Is Key
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where you will be undisturbed. Never listen to the hypnosis recordings while driving or when
doing anything that requires your attention to the safety of your baby or yourself. As relaxation is
induced in the beginning of the recording, it’s best if you can be in a position to completely let go
of any thoughts or activities from your day and allow the relaxation to happen. The sleep
hypnosis versions will be very conducive to a deep slumber.
The subliminal recordings can be played at any time and are especially useful as background
music when you are busy doing other things. You can even play them while driving. You will
only hear the music, as the subliminal statements are embedded in the music and inaudible. Your
subconscious will absorb these powerful subliminal messages while your conscious mind enjoys
the music.
Chapter 3: The Appointment With Your Doctor
5
CHAPTER 3: THE APPOINTMENT WITH YOUR DOCTOR
The Edinburgh Postnatal Depression Scale
The Edinburgh Postnatal Depression Scale is the most widely used depression screening tool you
can use to help your doctor determine whether you may be suffering from postpartum depression.
The scale tracks mood over one week’s time for an accurate picture of symptoms. Make a copy of
the scale from this guide, answer the multiple choice questions, and take it with you to share with
your doctor at your appointment.
Creating Postpartum Wellness Six Week Program Guide
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THE EDINBURGH POSTNATAL DEPRESSION SCALE (PAGE 1 OF 2)* Instructions: To correctly take this postpartum depression test, please select the answer which comes closest to how you have felt during the past seven days only—not just how you feel today. Answer the following ten questions by choosing the appropriate response. You can take the completed test to your doctor for evaluation. DURING THE PAST 7 DAYS: 1. I have been able to laugh and see the funny side of things. a. As much as I always could b. Not quite so much now c. Definitely not so much now d. Not at all 2. I have looked forward with enjoyment to things. a. As much as I ever did b. Rather less than I used to c. Definitely less than I used to d. Hardly at all 3. I have blamed myself unnecessarily when things went wrong. a. Yes, most of the time b. Yes, some of the time c. Not very often d. No, never 4. I have been anxious or worried for no good reason. a. No, not at all b. Hardly ever c. Yes, sometimes d. Yes, very often 5. I have felt scared or panicky for no good reason. a. Yes, quite a lot b. Yes, sometimes c. No, not much d. No, not at all
Chapter 3: The Appointment With Your Doctor
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THE EDINBURGH POSTNATAL DEPRESSION SCALE (PAGE 2 OF 2) 6. Things have been getting on top of me. a. Yes, most of the time I haven’t been able to cope at all b. Yes, sometimes I haven’t been coping as well as usual c. No, most of the time I have coped quite well d. No, I have been coping as well as ever 7. I have been so unhappy that I have had difficulty sleeping. a. Yes, most of the time b. Yes, some of the time c. Not very often d. No, not at all 8. I have felt sad or miserable. a. Yes, most of the time b. Yes, some of the time c. Not very often d. No, not at all 9. I have been so unhappy that I have been crying. a. Yes, most of the time b. Yes, quite often c. Only occasionally d. No, never 10. The thought of harming myself has occurred to me. a. Yes, quite often b. Sometimes c. Hardly ever d. Never *Source: J.L. Cox, J.M. Holden, and R. Sagovsky, “Detection of Postnatal Depression: Development of the 10-item Edinburgh Postnatal Depression Scale,” British Journal of Psychiatry 150 (1987): 782-86.
Creating Postpartum Wellness Six Week Program Guide
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Prepare Your Questions
In addition to printing and completing the Edinburgh Postnatal Depression Scale before your
appointment with your doctor, there are questions your doctor may ask you at your appointment
that I have also included in this guide. You can print these questions out and fill in the answers
prior to your appointment so that you are prepared to make the most of your appointment with
your doctor.
Creating Postpartum Wellness Six Week Program Guide
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Additional Steps
Suggestions for other steps you can take before your appointment are:
1. Share previous conditions. If you’ve ever been diagnosed with another depressive episode or mental health disorder, this is not the time to be shy. Your medical records are confidential. Share your conditions with your doctor.
2. If you’ve previously been on an antidepressant, record when you were on the drug, which antidepressant it was, how long you were on it, whether or not you used any other types of antidepressants, and any side effects or problems you may have experienced.
3. Make a list of all over-the-counter medicines you are taking, as well as any herbal therapies. If you were taking any before your pregnancy and stopped, include those in the list. Also list the vitamins and supplements you take.
4. If you’re comfortable doing so, bring a friend or relative who can help you provide information to your doctor. They can also help you to remember and make sense of what you were told after your appointment.
Chapter 4: Let’s Get Started!
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CHAPTER 4: LET’S GET STARTED!
Once you have seen your healthcare provider, reviewed the charts and logs, obtained the
necessary products to begin the program, including any additional vitamins and herbal
supplements, hypnosis and subliminal recordings, a journal (or created an online journal account)
aromatherapy products, and light box if needed, you are ready to get started!
The steps you will take for each week are almost identical, with the exception that you will not
begin exercising until week two, and you will modify the hypnosis and subliminal recordings you
listen to each week. It’s important to listen to one topic for the entire week before moving on to
the next. On week six (and thereafter), you can choose a sixth topic, or listen again to a hypnosis
and subliminal recording you already own and a topic for which you would like reinforcement.
Repetition and consistency are key. Listen consistently at least once each day for the entire six
weeks. You cannot listen too often or too much.
By week six, you should notice a dramatic improvement in how you’re feeling. In fact, you will
most likely feel the positive effects of the program before the end of the six weeks.
Creating Postpartum Wellness Six Week Program Guide
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The Weekly Steps
WEEK # 1
□ Take necessary supplements daily
□ Listen to “Intro to Hypnosis and Subliminals” recording on day one
□ Listen to first hypnosis recording topic of your choice at least once each day (either daytime or sleep hypnosis)
□ Play chosen subliminal recordings any time throughout the day
□ Write in your journal or do relaxation therapy for at least 20 minutes (Yoga counts as both exercise and relaxation therapy)
□ Sleep minimum 5 hours total (may be broken up by nighttime and naps)
□ Eat a healthy, balanced diet and drink at least 8 glasses of water
□ Sunshine or Bright Light therapy, 30 minutes every day
□ Complete the Physical Activity Log, Sleep Log, and Daily Mood Chart each day
WEEK # 2
□ Take necessary supplements daily
□ Exercise 20 minutes minimum, at least 3 times per week (Yoga counts as both exercise and relaxation therapy)
□ Listen to second hypnosis recording topic of your choosing at least once each day (either the daytime hypnosis or the sleep hypnosis)
□ Play chosen subliminal recordings any time throughout the day
□ Write in your journal or do relaxation therapy for at least 20 minutes (Yoga counts as both exercise and relaxation therapy)
□ Sleep minimum 5 hours total (may be broken up by nighttime and naps)
□ Eat a healthy, balanced diet and drink at least 8 glasses of water
□ Sunshine or Bright Light therapy, 30 minutes minimum every day
□ Complete the Physical Activity Log, Sleep Log, and Daily Mood Chart each day
Chapter 4: Let’s Get Started!
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WEEK # 3
□ Take necessary supplements daily
□ Exercise 20 minutes minimum, at least 3 times per week (Yoga counts as both exercise and relaxation therapy)
□ Listen to third hypnosis recording topic of choice at least once each day (either the daytime hypnosis or the sleep hypnosis)
□ Play chosen subliminal recordings any time throughout the day
□ Write in your journal or do relaxation therapy for at least 20 minutes (Yoga counts as both exercise and relaxation therapy)
□ Sleep minimum 5 hours total (may be broken up by nighttime and naps)
□ Eat a healthy, balanced diet and drink at least 8 glasses of water
□ Sunshine or Bright Light therapy, 30 minutes minimum every day
□ Complete the Physical Activity Log, Sleep Log, and Daily Mood Chart each day
WEEK # 4
□ Take necessary supplements daily
□ Exercise 20 minutes minimum, at least 3 times per week (Yoga counts as both exercise and relaxation therapy)
□ Listen to fourth hypnosis recording topic of choice at least once each day (either the daytime hypnosis or the sleep hypnosis)
□ Play chosen subliminal recordings any time throughout the day
□ Write in your journal or do relaxation therapy for at least 20 minutes (Yoga counts as both exercise and relaxation therapy)
□ Sleep minimum 5 hours total (may be broken up by nighttime and naps)
□ Eat a healthy, balanced diet and drink at least 8 glasses of water
□ Sunshine or Bright Light therapy, 30 minutes minimum every day
□ Complete the Physical Activity Log, Sleep Log, and Daily Mood Chart each day
Creating Postpartum Wellness Six Week Program Guide
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WEEK # 5
□ Take necessary supplements daily
□ Exercise 20 minutes minimum, at least 3 times per week (Yoga counts as both exercise and relaxation therapy)
□ Listen to fifth hypnosis recording topic of choice at least once each day (either the daytime hypnosis or the sleep hypnosis)
□ Play chosen subliminal recordings any time throughout the day
□ Write in your journal or do relaxation therapy for at least 20 minutes (Yoga counts as both exercise and relaxation therapy)
□ Sleep minimum 5 hours total (may be broken up by nighttime and naps)
□ Eat a healthy, balanced diet and drink at least 8 glasses of water
□ Sunshine or Bright Light therapy, at least 30 minutes every day
□ Complete the Physical Activity Log, Sleep Log, and Daily Mood Chart each day
WEEK # 6
□ Take necessary supplements daily
□ Exercise 20 minutes minimum, at least 3 times per week (Yoga counts as both exercise and relaxation therapy)
□ Listen to sixth hypnosis recording topic of choice at least once each day (either the daytime hypnosis or the sleep hypnosis)
□ Play chosen subliminal recordings any time throughout the day
□ Write in your journal or do relaxation therapy for at least 20 minutes (Yoga counts as both exercise and relaxation therapy)
□ Sleep minimum 5 hours total (may be broken up by nighttime and naps)
□ Eat a healthy, balanced diet and drink at least 8 glasses of water
□ Sunshine or Bright Light therapy, at least 30 minutes every day
□ Complete the Physical Activity Log, Sleep Log, and Daily Mood Chart each day
Chapter 5: Logs And Charts
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CHAPTER 5: LOGS AND CHARTS
Copies of Logs and Charts
On the next few pages you will find six copies of each log and chart, each on a separate page.
This should make it easy for you to complete the logs and charts directly in this guide. Also
provided below is one blank weekly steps chart you can use (or copy and print) if you choose to
continue the program beyond the six weeks. You may also want to make additional copies of the
other logs and charts if you decide to continue the program beyond the six weeks.
WEEK # _______
□ Take necessary supplements daily
□ Exercise 20 minutes minimum, at least 3 times per week (Yoga counts as both exercise and relaxation therapy)
□ Listen to hypnosis recording topic of choice at least once each day (either the daytime hypnosis or the sleep hypnosis)
□ Play chosen subliminal recordings any time throughout the day
□ Write in your journal or do relaxation therapy for at least 20 minutes (Yoga counts as both exercise and relaxation therapy)
□ Sleep minimum 5 hours total (may be broken up by nighttime and naps)
□ Eat a healthy, balanced diet and drink at least 8 glasses of water
□ Sunshine or Bright Light therapy, at least 30 minutes every day
□ Complete the Physical Activity Log, Sleep Log, and Daily Mood Chart each day
Creating Postpartum Wellness Six Week Program Guide
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Creating Postpartum Wellness Six Week Program Guide
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Chapter 6: Expanded List Of Healthy Carbohydrates
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CHAPTER 6: EXPANDED LIST OF HEALTHY CARBOHYDRATES
Included in the Creating Postpartum Wellness book that accompanies this guide was a brief list of
healthy carbohydrates. I have included an expanded list of healthy carbohydrates in this guide to
help you with your choices for eating a healthy, balanced diet.
Healthy Carbohydrates - Fruits
Apples Apricots
Blackberries Blueberries
Cranberries Raspberries
Strawberries Cherries
Purple Grapes Nectarines
Peaches Plums
Tangerines Melons
Dates
Chapter 6: Expanded List Of Healthy Carbohydrates
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Healthy Carbohydrates - Vegetables
Asparagus Watercress
Mushrooms Onions
Green Peppers Rhubarb
Bean Sprouts Zucchini
Cauliflower Rutabaga
Celery Cucumbers
Beets Brussels Sprouts
Sauerkraut Cabbage
Broccoli Summer Squash
Carrots Turnips
Tomatoes Eggplant
Lettuce Types of Lettuce
Bib
Romaine
Green Leaf
Red Leaf
Creating Postpartum Wellness Six Week Program Guide
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Healthy Carbohydrates - Grains
Brown Rice Wheat
Spelt Oats
Barley Quinoa
Rye Teff
Corn Kamut
Millet Buckwheat
Amaranth Millet
Barley
Grain Products
100% Whole Wheat Pasta 100% Whole Wheat Tortilla
100% Multi-Grain Bread 100% Whole Grain Brown Rice
Whole Grain Breakfast Cereals
(ideally with min. 5 grams of fiber, and more
fiber than sugar grams)
Creating Postpartum Wellness Six Week Program Guide
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Good Fats/Oils
Essential Fatty Acids Omega 3, 6 and 9:
Cold Water Fish Raw Nuts and Seeds
Avocados
Cold Pressed Oils Cold Pressed Oils
Extra Virgin Olive Oil
Safflower Oil
Sunflower Oil
Flax Oil
Chapter 7: Aromatherapy Methods And Recipes
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CHAPTER 7: AROMATHERAPY METHODS AND RECIPES
The benefits of aromatherapy for a woman struggling with postpartum depression, anxiety, insomnia or other related ailments were included in Creating Postpartum Wellness, as well as the ways in which essential oils and herbs are used. In this guide, you will be shown easy methods for using essential oils for aromatherapy, as well as given a number of quick and simple aromatherapy methods, and some very easy aromatherapy recipes.
Essential oils and herbs can be used by three different methods:
Diffusion (where the oils are dispersed into the air and inhaled)
Direct inhalation
Topical application (during aromatherapy massage, in which essential oils are mixed with a
carrier oil and massaged into the skin, or for use in bath or in skincare products)
Keep in mind that with aromatherapy, the essential oils are used topically rather than taken
internally. The essential oils distilled from botanicals are highly concentrated and typically diluted
in a carrier or base oil. Some essential oils can be irritating to the skin if not properly diluted.
Carrier oils will only have a faint scent (if they have a scent at all). Common base oils include
sweet almond oil, avocado oil, grapeseed oil, jojoba oil and olive oil.
Methods For Using Essential Oils For Aromatherapy
There are a number of ways to use essential oils for aromatherapy. Here are some ideas:
Make an aromatherapy bath by simply adding a few drops of essential oils to the bathwater
and blending it before climbing in
Mix drops of your preferred essential oil with carrier lotions for a wonderful aromatherapy
massage
Steam inhalation is also a very popular application method. Place 2 to 3 cups of hot water
in a bowl, add an essential oil of your choice (or a blend of oils) using about 10 to 15
Chapter 7: Aromatherapy Methods And Recipes
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drops total. Drape a towel over your head and the bowl, and inhale deeply through your
nose.
Aromatherapy compresses can be made by adding a few drops of your chosen essential oil
to a bowl of warm water, dipping a washcloth into the blend and wringing it out. You then
use the washcloth as a compress and apply it to areas of the body that need pain relief,
such as your forehead for a headache, on sore muscles, or on the stomach to relieve
cramps.
Ready-made products can be purchased and used for aromatherapy including candles,
soaps, diffusers, lotions and fragrances.
Quick And Simple Aromatherapy Methods For A Busy Mom:
Create An Environment For Sleep: Use an aromatherapy diffuser in your bedroom to create a tranquil, sleep-inducing environment. Essential oils that are great for this use are: chamomile, lavender, frankincense or mandarin.
Sound Sleep Quick Tip: Place two drops of lavender essential oil on your hand and rub it onto your pillowcase. The peaceful scent will disperse around you, lulling you into a deep, restful sleep.
Quick And Easy Aromatherapy Bath: For the easiest way to create an aromatherapy bath, add a cup or two of Epsom Salts to your hot running bath water, then pour in a tablespoon of your favorite aromatherapy bath oil just before entering the tub.
Afternoon Energizer: For an afternoon energizer, try citrus essential oils. Place three drops lemon or grapefruit essential oil on a folded tissue and inhale the reviving scent to feel uplifted and refreshed (peppermint is also another great choice).
Good Mood Diffuser: For a good mood aromatherapy diffuser blend, use 4 to 6 drops bergamot, 3 to 5 drops grapefruit, 2 to 4 drops lemon and 1 drop rose geranium essential oil.
Fast Headache Relief: Make a cold compress using lavender and peppermint. Add 4 or 5 drops of lavender to a bowl of ice water. Dip a washcloth into the blend and wring it out. Apply the cold compress to forehead and lie down in a dimly lit room until the pain lifts. Replace the compress once it reaches body temperature.
Creating Postpartum Wellness Six Week Program Guide
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Easy Aromatherapy Massage Recipes
Uplifting Massage Blend:
2 drops Geranium
2 drops Rosewood
2 drops Bergamot
30 ml of carrier oil
Relaxing Face and Scalp Massage:
2 drops geranium oil
2 drops rose oil
2 drops lavender oil
20 ml carrier oil
Sensual Body Massage:
2 drops patchouli oil
3 drops geranium oil
3 drops rose oil
20 ml carrier oil
Invigorating Body Rub:
1 drops peppermint oil
1 drops myrrh oil
2 drops lavender oil
20 ml carrier oil
Relaxing Full-Body Massage:
3 drop neroli oil
2 d jasmine oil
in 20 ml carrier oil
Good Morning Uplifting Massage:
2 drop bergamot oil
2 drops orange oil
2 drops petit grain oil
20 ml carrier oil
Massage for Muscle Aches and Soreness:
2 drops lavender
2 drops rosemary oil
20 ml carrier oil
Massage for Pain Relief:
3 drop pine oil
3 drop eucalyptus oil
3 drops frankincense oil
20 ml carrier oil
Apply on sore joints
Some precautions to keep in mind:
Oils which are not recommended for home use include cinnamon, clove, hyssop, and sage.
Essential oils should never be taken internally. Dilute essential oils before using. Oils which
should not be used during pregnancy include: basil, clove, cinnamon, fennel, hyssop, juniper,
marjoram, myrrh, peppermint, rosemary, sage, and white thyme. Avoid direct sunlight or sun
Chapter 7: Aromatherapy Methods And Recipes
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lamp for 12 hours following use of Bergamot, Orange, Lime, Grapefruit, Lemon or Tangerine.
To prevent allergic reactions, first test any essential oil on a small patch of clean skin. Mix a drop
of the essential oil with a few drops of an unscented carrier oil.
If you have asthma, consult your doctor before doing aromatherapy, because certain aromatherapy oils can trigger bronchial spasms.
Chapter 8: Useful Tips And Shortcuts
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CHAPTER 8: USEFUL TIPS AND SHORTUCTS `
Implementing your healthy postpartum lifestyle is easy once you have created habits. Below are
some useful tips and shortcuts that will help you save time and energy in your busy day.
• Drink lots of water: Buy a Brita pitcher, put lemon in it and keep it in your fridge. You
will have a cool, fresh glass of water at your disposal whenever you want.
• Eat a healthy snack on the go in between meals to keep your blood sugar level and
energy up: If you do a lot of driving, keep a healthy snack in your car. This could be nuts,
a health bar, vitamin-rich dried fruits or single-serving packs of applesauce.
• Exercise regularly: Have your workout clothes laid out the night before. This way you
can throw them on and be ready to go. If you use an exercise cd or dvd, have it ready in
your cd or dvd player, or if you enjoy music while exercising, have your workout music
loaded in your mp3 player. Once you press play, you will hear the music and be motivated
to move.
• Take your daily vitamins and supplements: When you are a busy mom constantly on
the go, remembering to take your daily vitamins and supplements can be a challenge. In
order to make it easier to be consistent taking your daily dose of vitamins and supplements
(as well as any other daily medication you need to take), put them in a weekly pill dispenser
Chapter 7: Aromatherapy Methods And Recipes
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at the beginning of each week. Make sure to keep the dispenser in an easily accessible
location where you will see it every day.
• Get your omega 3 fatty acids: We discussed the importance of omega 3 fatty acids which
are found in fish. If you can’t seem to consume enough fish, you can sprinkle one to two
tablespoons of flaxseed on your salad or oatmeal. You can also take fish oil supplements.
To reduce some of the unpleasant side effects of taking fish oil capsules, such as bad breath,
fishy aftertaste and increased burping, you can freeze the capsules.
• Cook healthy meals: To cook a healthy meal with less effort, use a rice cooker, Crockpot
(slow cooker), or vegetable steamer. You can easily use frozen vegetables in Crockpot
dishes. Frozen veggies are better than canned because they preserve more of the nutrients
without the preservatives.
• Practice hypnosis regularly with your recordings: Keep your hypnosis recording on
your mp3 or cd player and near where you practice hypnosis. If you listen at night, make
sure your player is on your bedside table where you can easily reach it without getting out of
bed.
References
43
REFERENCES
Chapter 3: The Appointment with your Doctor
Cox, J. L., J. M. Holden, and R. Sagovsky. “Detection of Postnatal Depression: Development of the 10-item Edinburgh Postnatal Depression Scale.” British Journal of Psychiatry 150 (1987); 782-86.
Chapter 6: Expanded List of Healthy Carbohydrates
“Healthy Whole Food Diet PPT.” The Center for Mind-Body Medicine. www.cmbm.org
Chapter 7: Aromatherapy Methods and Recipes
Woorwood, V. The Complete Book of Essential Oils and Aromatherapy: Over 600 Natural, Non-Toxic and
Fragrant Recipes to Create Health – Beauty – a Safe Home Environment. Novato, CA: New World
Library, 1991.
Allardice, P. The Art Of Aromatherapy. Avanel, New Jersey: Crescent Books, 2002.
Chapter 8: Useful Tips and Shortcuts
“8 Health Shortcuts that Work.” Realsimple.
http://www.realsimple.com/health/preventative-health/health-shortcuts-work
-10000001806734/page2.html Coila, Bridget. “How To Remember to take Medicine and Vitamins” Realsimple.com (April 8, 2011).
http://www.livestrong.com/article/416938-how-to-remember-to-take-medicine-and -vitamins/#ixzz2BwaFvUq7
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