Category: Moving Like A Mother Blog

Better 4 U Banana Nut Bars

Better 4 U Banana Nut Bars

Posted on by Monica

There just ain’t enough time in the day. Amiright? So being able to whip up a healthy snack you can munch on all week long is fab. And these dairy free, gluten free banana nut bars really fit the bill. 

So, I don’t know about y’all but every morning I wake up with 57 things in my head that I want to try and get done that day. I’m lucky if I get to a handful of them.

And those beautiful little babies of mine are giant time suckers. I joke that two-thirds of my day is spent making them food, feeding them food, or cleaning up their food. Honestly, that might not be a joke but in fact pretty accurate. 

Thank goddddd for nap time. For the mamas that have littles that refuse a nap my heart goes out to you. I like to play a little game of “how much can I get done during nap time”. It’s fun. Depending on the day it’s usually a little exercise, maybe a little cleaning, and a lot of meal prep. 

And I work 10 hour shifts Tuesday through Thursday so on Sundays and Mondays I really try and get most of my cooking done for the week. I chop up veggies for dinner, wash all my fruit, prep smoothie bags, make 3 of the same exact salads for my lunches, and often make some sort of snack to eat all week long.

So as I have mentioned in an earlier post I like to make a lot of my own food. A perfect example of this is granola bars. Store bought granola bars can have a lot of extra crap; sugar, preservatives, etc. And when you make your own you can customize them to be what you want. Maybe you are gluten free, dairy free, vegan, nut free, whatever free, these Banana Nut Bars can be customized to fit your diet. These banana nut bars are delicious, healthy, easy, and best of all can be eaten with one hand. 

Because that’s how most your meals are eaten when you’re a busy Mom.

 

Better 4 U Banana Nut Bars:

Ingredients: 

  • 2 ripe bananas mashed
  • 1 cup rolled oats (gluten free for GF)
  • ½ cup pre rinsed quinoa 
  • ⅓ cup raisins (or any dried fruit)
  • 2 tbsp chia seeds
  • ¼ cup almonds
  • ¼ cup chopped pecans
  • 1 tsp cinnamon 
  • ¼ tsp salt
  • ¼ cup nut butter 
  • 2 tbsp honey or maple syrup
  • ½ tsp vanilla extract 

Directions:

Preheat oven to 350 deg. Line an 8 x 8 pan with parchment paper and cooking spray. 

Mix together mashed bananas, oats, quinoa, raisins, chia seeds, almonds, pecans, cinnamon, and salt in a large bowl. 

In a microwave safe dish add nut butter (I use peanut butter) and microwave 20-30 seconds until runny. Stir in maple syrup and vanilla. Add peanut butter mixture to dry mixture and stir until combined. 

Press mixture into the baking dish. I like to press a couple raisins, almonds, and pecans onto the top (because it looks pretty).

Bake for 25 minutes until edges begin to turn golden brown. Remove and let cool in the pan. Remove and cut into 9 squares. These can keep covered on the counter for a few days but I like to wrap tightly and store in the fridge. Enjoy throughout the week!

Substitutions:

  • GF: Use gluten free oats
  • DF: There’s no dairy in recipe! 
  • Nut Free: Sub peanut butter for sunflower seed butter; omit nuts 
  • Vegan: Use maple syrup instead of honey

Hope you enjoy!

-Monica

The mommy pooch (& how to get rid of it)

The mommy pooch (& how to get rid of it)

Posted on by Monica

First of all. You frickin did it. You grew a human! You’re amazing and you should be so thankful your body was able to do such an awesomely beautiful thing. So take a moment (or longer) to love and appreciate your body. And don’t be so hard on yourself and your body when you don’t immediately get rid of the “mommy pooch” and bounce back into your pre pregnancy self. 

But second, I’m all about doing what makes you happy. And if that little extra tummy that won’t fit into your pre pregnancy pants makes you unhappy let’s get rid of it. So let’s chat about what the mommy pooch is and how we can say good riddance and get rid of the mommy pooch once and for all. 

 

What is the “mommy pooch”?

When we are pregnant our uterus and stomachs grow as the baby grows. This new growth can place extra pressure on the linea alba which is the tissue that runs down the middle of your 6 pack abs (also known as your rectus abdominis) The added pressure on your linea alba can lead to a separation of your abdominal muscles known as a diastasis recti. A diastasis recti is diagnosed postpartum if the distance between the abs is 2 finger widths or more when measured slightly above and below the belly button.  Around 4 weeks postpartum this separation naturally starts to come back together. However, about 60% of women still have a diastasis recti 6 weeks after childbirth. That’s a lot! 

A separation of the abdominals can be a big contributor to the dreaded mommy pooch. But what’s worse is an untreated diastasis can lead to back pain, pelvic pain, incontinence, and other future pelvic floor issues. 

How to get rid of the mommy pooch

Luckily, there are several simple core exercises that can help to bring your abdominals back together and heal a diastasis recti . These are NOT crunches or sit-ups,  as those exercises can actually make the separation worse. 

You should always wait till you are cleared by your OB and make sure any incisions or tears are healed before beginning an exercise program. Below is a progression of exercises that can help appropriately heal a diastasis, strengthen your abdominals, flatten your mommy pooch. Once you can successfully perform one exercise you can safely move onto the next. 

1.Abdominal (Ab) bracing with breathing– Lay on your back with your knees bent. Begin by taking a deep breath in letting your stomach expand. Then slowly exhale and contract your tummy muscles. Think about pulling your belly button down towards your spine and your abdominal muscles coming together.  Then try to hold this contraction as you breath in and out for 10 breaths. 

 

2. Ab bracing with heel slide- Perform the ab bracing above and then slowly slide one leg out straight and then bend it back to starting position. Relax your abs and then repeat on the other side beginning with the ab bracing. Keep your belly button pulled in and don’t let your back arch. 10-20 reps.

 

3. Ab bracing with bent knee march– Perform the ab bracing and then slowly march one knee up to a 90 deg angle. Hold the ab contraction as you slowly lower the leg to the starting position. While holding the ab brace repeat on the opposite leg. 10-20 reps.

 

4. Ab bracing with table top position– Perform the ab bracing then raise both legs up into a 90 degree position. Maintain the ab contraction as you slowly lower on foot to the ground and then return it to starting position. Repeat on the opposite leg. Do not let your back arch off the ground. 10-20 reps

 

5. Ab bracing to straight leg raise– Perform the ab bracing. Raise both legs up to 90 degrees. Slowly straighten one leg out so it is parallel to the floor. Return to the starting position and repeat on the other leg. Do not let your back arch off the support surface. 10-20 reps

 

Aim to do these exercises 3-4 times a week and after a few weeks you should start to see your stomach flattening out.  But also remember your uterus had 10 months to grow so cut yourself a break and don’t expect to have abs like Shakira overnight.  

A strong core is the basis for feeling good and getting your body to behave how you want it to. So healing your abdominals and making sure they can contract appropriately is the most important in helping you feel good and getting rid of the mommy pooch.

However, another cause for the mummy tummy can be extra fat that has accumulated from pregnancy. The best way to get rid of that fat is by eating healthy and exercising. HIIT workouts are the most time efficient workouts to burn some extra calories and aiding in getting rid of the mommy pooch. Stay tuned for a future blog post about my favorite HIIT workouts. 

Again, your body is awesome no matter how it looks. What is most important is that we feel strong physically and mentally. But sometimes the way our body looks can negatively impact how we feel. So if that little extra belly pooch doesn’t bring you joy let’s get to work and Marie Kondo that sh*t. 

-Monica 

Avoidance & Treatment of Neck Pain

Avoidance & Treatment of Neck Pain

Posted on by Monica

What causes neck pain:

Having a baby and a toddler is quite the upper body workout. It is something I didn’t fully understand until I experienced it first hand. If you’re not endlessly holding your 15lb baby you’re putting your 30lb toddler in their booster seat. And in between wrangling your toddler into their car seat you’re picking your baby up out of the crib. I mean, I don’t think my shoulders have ever been so strong. No joke. And then in your “down” time you’re sitting slumped over trying to get your baby to latch, giving them a bottle, pumping, or just scrunched up on the couch too exhausted to move. All of this is setting your body up for neck pain.

My Experience with Neck Pain

Around the time my second baby was 3 months old I was doing some desk work when I began to straighten up and, BOOM, instant crippling pain right at the base of my neck. It was that sharp and intense pain when your eyes widen and you completely freeze. Crap. Instantly I knew I had strained something. 

Luckily, I work with many wonderfully skilled physical therapists (winky face emoji) who performed some manual techniques and were able to help sooth my immediate pain. But then it was up to me to correct muscle and tissue imbalances in my upper back/ lower neck region. To this day I can still feel small twinges giving me some warning signs that my neck will flare up if I don’t work to keep those muscles strong and if I am not careful with how I’m moving and caring for my kids.

So now I bet you’re wondering what I did to treat my neck pain. I rested, watched how I was lifting and holding my children, performed self massage, and did these exercises below. If you suffer from neck or upper back pain you can try these easy at home stretches.

Exercises to treat neck or upper back pain:

1. Prayer stretch– lay on your hands and knees with your arms outstretched forward. Tuck your chin and rest your head on the support surface. Hold for 30-60 seconds.

2. Levator scapula stretch– Depress your right shoulder. Grab the back right aspect of your head and gentle pull down towards your left foot. Angle of head should be towards your left armpit. (Sometimes i call this the “smell your armpit stretch”). Hold for 30 seconds. Repeat 2x.

3. Chin tuck– Think about lengthening the back of your neck while tucking your chin in and down as though trying to give yourself a double chin. (Disclaimer: NO ONE looks attractive doing this exercise….but it’s good for ya) Repeat slowly 10 x.

4. Upper trapezius stretch– Depress your right shoulder and grab the right side of your head. Gentle pull towards your left shoulder. Hold for 30 seconds or more. Repeat 2x on each side.

5. Scapular squeezes- Keeping your shoulders down, pinch your shoulder blades together as if you were trying to get them to meet in the middle of your back. Repeat 10 times.

The best offense is a good defense so I highly recommend the tips below to avoid caregiver neck pain. 

Tips to Avoid neck/upper back pain:

  1. Avoid reaching or lifting far outside of your base of support 
  2. Switch the hip or side you are carrying your toddler or baby and don’t hold your child for too long (if possible).
  3. Try to hold your baby or toddler with both arms and as close to body center as possible
  4. Avoid a forward rounded posture with nursing or pumping
  5. Avoid sleeping propped up in a chair or couch

You learn even more lifting and carrying body mechanics in my basic baby body mechanics post.

Kids can be a real pain in the neck. Aren’t I punny? But if you try to maintain good mechanics and keep the postural muscles of your neck and back strong and limber you can avoid these common aches and pains. 

And on a positive note. All that baby lifting, holding, and carrying will really prepare you if you’re ever in a beer stein holding competition. I’ve won and I’ve got the t-shirt to prove it.

-Monica 

Good Stretches for Neck Pain

Basic Baby Body Mechanics & Ergonomics

Basic Baby Body Mechanics & Ergonomics

Posted on by Monica

What Are Ergonomics?

Ergo what-ee? Ergonomics. The study of people’s efficiency in their working environment. From a physical standpoint it’s setting up the space around you in order to prevent injury to the body. And body mechanics is how you move and carry your body. So I want to share some basic baby body mechanics and ergonomics. By just making some small changes you can promote good physical health in your working environment (aka your everyday life) and your back will thank you…and me.

 

Basic Baby Body Mechanic and Ergonomic Tips 

So, if your baby eats, poops, and wants to be held then check out these four everyday activities that you want to be sure you are performing with good body mechanics in an ergonomically friendly environment.

 

1. Diaper changes: 

Bad body mechanics

Don’t: Bend over at the waist to change your baby’s diaper. Bending over at the waist puts massive stress on your low back muscles placing them at risk for muscle strains. Commonly this occurs if changing diapers on a low surface like a couch or a pack N play.

Good body mechanics

Do: Use a changing table that comes to waist height. If you must use a low surface come down to your knees so you can still be low but your back remains straight.

 

2. Picking baby up: 

Bad body mechanics

Don’t: Try not to bend over at the waist with straight legs when picking your baby up from a low surface, such as the crib. Our back muscles are not meant to be put on massive stretch while contracting (what happens when we return to standing). Doing this repetitive type of motion is a recipe for a sore back.

Good body mechanics

Do: When picking a baby up from his/her crib try to stagger your legs and bend your knees while trying to keep back straight. If picking baby up from the floor try to squat down by bending your knees and keeping your back straight. Use two arms to pick up baby and bring baby close to your body center.

 

 

3. Holding car seat: 

Bad body mechanics

Don’t: While the car seat is great at protecting our babies it’s not great at protecting our backs. The car seat can quite possibly weigh more than your baby. So baby + car seat = VERY heavy. Don’t hold the car seat in one arm or too far away from your body center.

Good body mechanics

Do: Hold the car seat with both arms as close to your body center (your belly) as possible. Don’t carry baby in the car seat more than is necessary. Baby wearing is far more kind to your body but more on that in a later blog post.  

 

 

4. Holding baby while seated or nursing: 

Bad ergonomics

Don’t: It might not seem like this could do any damage but remaining in any position for too long when your body is not supported and in good alignment can cause a lot of pain. Do not sit unsupported or in an uncomfortable position. Avoid prolonged sitting (or nursing) with your shoulders rounded forward and head and neck flexed.

Good ergonomics

Do: Support your arms with pillows (the boppy pillow is clutch here). Use a small pillow at the base of your back for lumbar support. Keep the baby held close to your body. Try to keep your shoulders down and back. Make sure your feet are supported on the floor.

 

 

You can read more about lifting and carrying body mechanics in my post avoidance and treatment of caregiver neck pain. And obvioussssslyyy I know that true parenting life is wild and crazy and sometimes things are out of our control. Like when you have to pick your toddler up with one arm after changing his diaper on a low park bench at the zoo because your other arm is holding your 50# diaper bag because two kids come with a lot of sh*t. Both literally and figuratively. But just do your best. 

If unfortunately you still find yourself suffering from back pain, knee, neck, or foot pain check out theses posts below:

Prevent Neck Pain 
Stretches For Low Back Pain
Treat Your Knee Pain
Avoiding Foot Pain

 

Good luck!

-Monica 

How to Pick Up your baby

 

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