Tuesday, October 30, 2018

Should you try a nipple shield for breastfeeding challenges?

Nipple shields are a little known breastfeeding assisting tool that can, if appropriate for your situation, make an enormous difference in a woman's breastfeeding success. I'll tell you my own story:

My twins were born 5 weeks early and were on feeding tubes in the hospital, with donor breastmilk, for the first week of their 15 day stay. I was pumping every three hours to get my milk to come and was able to try to breastfeed once a day. They were so little that it was very hard for them to latch, and their sucks were still not very strong. They were healthy for their gestational age, but they were feeder-growers - they just needed to sleep (to grow) and to be fed without expending their energy (feeding tubes). Once they came off the tubes, the struggle began, and we struggled to get them latched, struggled because it hurt, and it was just a lot. I had the lactation consultant on duty come around quite a few times while we tried to work it out, and finally it was suggested to me to try a nipple shield. A nipple what?

Because I met the recommended use for the shields, they made a remarkable difference for us. I also learned later that both girls had a tongue tie, and this was impacting their ability to latch as well. So for me, nipple shields were what we needed to establish a successful breastfeeding relationship with my girls, I truly believe that.

Nipple shields aren't right for every situation - but might they be right for yours?

What are nipple shields? 

A nipple shield is a thin silicon faux-nipple contraption that allows the baby to latch, but they're latching onto the shield and not directly on to your nipple. The letdown sensation still happens, and the baby learns how to feed from the breast while having a little extra help. This was the way my twins were actually able to breastfeed successfully. This nipple shield from Medela is the one I used and would recommend, if it turns out a nipple shield might be right for you.

Fun fact: An article in Breastfeeding Medicine reports that nipple shield use has been recorded for at least 500 years! Instead of silicon, they were made of wood, metals, or animal skins.

Why would I use one?

Nipple shields are recommended for:

  • Breastfeed a preemie baby
  • Latch difficulties due to physical problem (known or unknown)
  • Flat or inverted nipples
  • Other difficulties that would be suggested by a healthcare provider/lactation consultant. 

How do I get one?

Here's the caveat - it's really recommended that you work closely with your healthcare provider or lactation consultant to see if a nipple shield is right for your situation. They are not supposed to be a permanent fix; nipple shields are a short term aid to help you but ideally you would wean yourself and baby off of nipple shield use.

Nipple shields are sized, and for best results you'd have help figuring out which size is best from someone with experience.

Your midwife/care provider, lactation consultant, or possibly your physician, can meet with you, hear your story, concerns, and desires, and can watch you nurse to see if a nipple shield would be of help to you.

There are pros and cons to using a shield, and if you didn't actually need one but just needed an adjustment to latch, it would not be the best decision.

There is more to pay attention to while you're utilizing a shield, because the shields may impact milk supply and how much baby is able to take in. This article from Kelly Bonyata, IBCLC, of KellyMom, is comprehensive and informative.

Find a board-certified lactation consultant here. Many insurances will cover your visit!

If you think a nipple shield might help you successfully establish breastfeeding, then definitely reach out and advocate for yourself. My goal in sharing this is even if one mom reads this story and reaches out to try one, it might change the game for her. Sometimes it just takes one tweak or change in strategy to make a landslide of a difference.

More Resources:

When to consider nipple shields for nursing from Medela

Comprehensive nipple shield article from Kelly Bonyata, BS, IBCLC- including pros/cons, dos/don'ts, and how to wean from the shield.

Nipple Shields: A Review of the Literature, Breastfeeding Medicine, Dec. 2010

Check out other breastfeeding resources on the blog HERE. 

Tuesday, October 23, 2018

The Prenatal, Reborn: Ritual's new Essential Prenatal

I'm a Ritual ambassador and very excited to share their latest product launch with you: the Ritual Essential Prenatal multivitamin.

Essential Prenatal is a  multivitamin formulated to meet the needs of expectant mothers but is also great for pre-pregnancy and women of childbearing age or who are not on active birth control and may become pregnant (that's me!).

Growing a new human being requires incredible energy and greater amounts of certain nutrients. Most of us try and eat a balanced diet most of the time, but a good prenatal can help support pregnancy and lessen the risks of birth defects. Of course, talk to your healthcare provider first.

Why I am trying Ritual Essential Prenatal:
  • Transparency: Ritual's formulation is research and evidence-based with resources and references on their website, easy to find and easy to read. 
  • If you're thinking of becoming pregnant, starting Essential Prenatal helps your system to build up optimal nutrient levels in pre-pregnancy before pregnancy happens. 
  • Even if you're not trying to become pregnant but want to be prepared - 45% of pregnancies in the U.S. are unplanned and critical development happens in the first 28 days, before most women even find out they are pregnant. 
  • Vegan Friendly
  • Free of gluten, GMOs, colorants, synthetic fillers, and allergens
  • No-nausea capsule design
  • It comes in the mail! No more forgetting to order. Set your subscription and it comes when you need it to. 
Intelligently formulated with mom and baby's health in mind: 
  • Essential Prenatal's nested capsule means fewer, smaller prenatal vitamins. It's two capsules in one, with just 12 ingredients. See all the ingredients here.  
  • One of the first of its kind to combine Omega-3 DHA with Choline.
  • No folic acid! Designed with the common MTHFR gene variation in mind, using Methylated Folate and B12 instead of Folic Acid and more commonly used cyanocobalamin B12, so the nutrients can be properly processed by all women to support neural tube development in the first 28 days of pregnancy.
  • No-nausea design capsule, which bypasses the stomach and releases in the small intestine, the most absorptive part of your gut.
  • Lemon-essenced, just like the original Ritual multivitamin. 
Check out Ritual's video for more information:

My thoughts:

I received my Ritual Essential Prenatals in the mail just before launch. I'm not pregnant or breastfeeding at the moment, but I am not on birth control and try to be ready for if an unplanned pregnancy does happen. The capsules felt just fine on my empty stomach and I do love Ritual's lemon-essenced capsules that sets them apart from other companies.

I also do not take any multivitamins that contain folic acid and was pleased to see that Ritual continued their attention to the more active forms in methylated Folate and B12.

Interestingly, Ritual did not include any calcium in their formulation. Why? According to Ritual's VP of Research, Dr. Luke Bucci:

"After months of research, we came to a surprising conclusion: Calcium doesn’t belong in your multivitamin. Instead, we found that you need four vital helper nutrients that are intimately involved and essential for maintenance of bone mass much more than Calcium. And if you’re pregnant, you still need those helper nutrients to get Calcium to where it’s needed most in your body, so we’ve included these helper nutrients in both Essential for Women and Essential Prenatal. If you’re nursing, you should talk to your doctor to make sure you’re meeting your unique Calcium needs."

This explanation aligns with what the research I've done (and that I've talked to my N.D. about) over the years and I'm happy that Ritual is taking the research into consideration. Because it would be easy to just say, "people expect calcium, so let's just put in calcium to keep people happy."

What I do appreciate about Ritual and what sets them above many other vitamin companies is their transparency and dedication to research and evidence, and how accessible they make it for their customers. The mailer box of vitamins comes with a pamphlet full of information about the vitamins, and you can visit their website and find out where they source their ingredients, why they chose them, and the research behind the ingredient inclusion. This is what vitamin and supplement companies of today and of the future SHOULD always be doing!

So, if you are thinking about becoming pregnant, actively attempting, pregnant already, or within childbearing years, please give Ritual's new Essential Prenatal supplement a try and let me know what you think in the comments below!

More references:

Prenatal Vitamins: Benefits, Side Effects, and How to Choose by Jamie Schehr, N.D., R.D.

Thursday, October 4, 2018

My Fall Fair Trade Favorites!

The new fall line from Trades of Hope is here and it is gorgeous! 

I am a Trades of Hope Compassion Entrepreneur (CE) and I really like the company and the solid, empowering work they are doing in the lives of women. Their price point is also right in my sweet spot where I can keep to my budget but also spend on something beautiful that's been made fairly and positively impacts women and families around the world.

So I'm pleased to share my personal favorite Trades of Hope items from the Fall 2018 line!


The Scarlet Clutch - made from embroidered cotton in Thailand. My favorite! 

Black Sundara Set - Iron black and gold candle holder set. Made in India 

Aqua Bracelet - made with Amazonite stone spaced with gold beads. Made in Thailand. 

Safari Sunset Scarf - 100% silk and made in Bangladesh. 

And while it's only October, some people are starting to THINK about the holidays, or maybe friends or families with winter birthdays. Give them a beautiful gift that makes a difference!

And if you are starting to see holiday decorations around the stores and want an alternative, Trades of Hope has got you covered! Like this Sari Star Garland...

Saturday, September 29, 2018

The Five Second Rule {Books}

Internal motivation has most always been a struggle for me. Any takers? And the last three years especially as I've dealt with chronic health issues after my concussion that doubled my fatigue level, brain fog, and physical strength. The desire to find something to be motivated by was just gone. 

It's been so hard to become inefficient as a person due to issues beyond my control, but has been absolutely pivotal to my personal growth - to realize how much internal emphasis I put on being a "productive" person - and also emphasis on being a person who earned her way or earned her right to have the kind of life she wants. A lot of words kept popping up in my self-talk, like deserve, and worth, and strive. So that negative self talk has had to GO. Through a long bout of therapy, neurofeedback, and a massive practice of self-compassion and more brain-healing practices, I am beginning to see the fruits!

But because I have been trying to reframe the productive/performance-driven part of me, I've also experienced some major inertia, although this felt freeing and so healing for a while. Then...I kinda got stuck. Real stuck. Like not getting out of bed, deep depression stuck.

A short while ago I stumbled onto Mel Robbins' Instagram page and she had me fascinated by her message of grounded empowerment. I reserved her book The 5 Second Rule at the library and finally got it and got down to business!

The 5 Second Rule

"The moment you have an instinct to act on a goal you must 5-4-3-2-1 and physically move or your brain will stop you."

According to Mel, "inside every decision there exists five seconds of courage that can change everything in our lives." It's not about having the right answers, it's just about taking the action to make an actual decision and move forward.

Using the 5-4-3-2-1 countdown, a person is able to tap into their own inner courage and their inner instincts, and to honor both those by taking action. The countdown then go retrains the brain and reframes mindset when used consistently over time. It takes a person out of their feelings about things and gives the brain a tool to use to form new habits and new pathways. We all know feelings are good. But sometimes feelings all the feelings can backfire, especially if you're a person who already feels the feels about the feels.

Mel says, "When you start to count 5-4-3-2-1, it is the beginning of a chain reaction that not only awakens the prefrontal cortex, but also gets you ready to make that physical 'initial huge push' that's required to change."

More quotes I love from Mel:

"When you 5-4-3-2-1 push yourself forward you'll discover the magic in your life and you open yourself up to the world, to opportunity, and to possibility. You might not get the girl, the part, or the response you wanted but that's not the point. In the end, you'll get something way cooler - you'll discover the power inside of you."

"Change requires you to act deliberately, despite how you feel."

Here's how I see the 5 second rule working in my own life:

- getting out of bed in the morning - no snooze button! SO HARD. Not great at it yet. ("If you have change your morning routine, you can change anything")
- choosing how to respond to and engage with my kids and my husband.
- choosing how I engage with friends and people at my place of employment
- deciding to go back to school in the subject area that I genuinely love
- deciding how to engage with my recurrent depression and self-talk - for example, are my feelings something that need to be given space and air, or is it just the ANTS invading (automatic negative thoughts)?
- continuing to work on my side hustles despite my huge self-doubt
- ETC!

All these things are all the small decision that make up LIFE! So all in all I'd say the 5 second rule has impacted me in a very positive way. I highly recommend Mel's book, if just to get your own wheels turning about where you're at with change, action, feelings, and growth. All good stuff.

Want more? She has a TED talk here that is worth a viewing and she makes a compelling case against the snooze button! Here's her Instagram again, and her book, the 5 Second Rule.

What about you? How have you battled personal inertia when you felt the time was right to change? 

Tuesday, August 7, 2018

Simply Earth Essential Oil Recipe Box Review

I've been looking at expanding my DIY efforts to include more essential oil projects but just never seem to find the time or energy to compile all of the items that are needed. Enter the Simply Earth essential oil company and their unique, high-quality subscription project box!

Simply Earth reached out to me to see if I'd like to give their recipe box a try and I was thrilled to do so, not only because I've been wanting to do more projects like this, but I also like to support small business in a world dominated by massive companies, which extends to the world of essential oils, too. I also love that Simply Earth gives 13% of their profits to organizations fighting human trafficking.

The monthly recipe box provides supplies, including four full-size bottles of pure essential oils, to make six DIY products. Then, every six months, subscribers receive a "bonus box" full of extra tubs, tubes, roller bottles, carrier oils, and everything you'd need to help make the projects in the monthly box, plus any extras for your own favorite projects. You can also purchase single essential oils, blends, and accessories on their site without a subscription.

The August box came with:

Ho Wood
Himalayan Sea Salt
Votive Candle

The recipes included:

Fine Lines Be Gone Roll On
Himalayan Salt Scrub
Detox Bath Soak
Citrus Fresh Face Wash
Himalayan Salt Candle
Refreshing Diffuser Blend

My notes:

The Bonus Box, with a value of $150, comes well packaged with a ton of bottles, jars, roller bottles, and a bottle of almond oil and coconut oil. It feels overwhelming at first, but I keep in mind that this supply box is what I'll need for the next six months of projects!

The recipes were simple and come with attractively designed instruction cards with clear instructions, plus a sheet of adhesive labels to cut out and apply, if desired (good for gift giving!). I made the himalayan salt scrub recipe in only a few minutes, and prepped the himalayan salt candle with the help of my 4 year old. I would have loved if the candle that came with the project was beeswax, but will swap out for one of my own. I absolutely love Frankincense and the Fine Lines Be Gone Roll On is going to get daily use.

A reminder for warm weather folks - I wasn't paying attention when I unscrewed the tub of coconut oil, so it spilled out and down into the box, creating a time consuming cleanup. Next time I will definitely pay attention to my bottle opening. I felt silly because I use coconut oil every day, but I had assumed it was solidified. Whoops!

Overall I was extremely pleased with the Simply Earth box and company. The price of $39 for 4 full-size bottles of essential oils, plus the DIY supplies, is an incredible value! Not only am I building my essential oil collection for a great price, but I'm also making time for more self-care (detox bath soak!) and creating natural, health-promoting experiences for my family.

Now, a special offer for you: 

Use my code BOHOMAMAFREE with your subscription and receive a Bonus Box and a $20 gift card to use for future purposes (it will be emailed to you within 24-48 hrs). 

Try your first Simply Earth recipe box today. 

*This is an unpaid post. Simply Earth sent me their August Box and Bonus Box for free in exchange for my honest opinion.*

Thursday, May 3, 2018

Family Quest: Oregon State Parks

Last summer we undertook the first and longest camping trip of our little family's life. We went to Glacier National Park for 2 weeks in our tent trailer and had a blast, minus the normal ups and downs of life with three kids. Glacier has experienced record numbers of visitors over the past couple years - people are seeing the value of these gorgeous landscapes!

That trip encouraged us to keep camping a family tradition. This summer we won't have the luxury of taking solid weeks off at a time, so we narrowed our scope and came back to the idea that we really want to continue to get to know our home state of Oregon better than we do.

Because I'm much better at accomplishing life when I make it a project, I thought, why not make it a quest and try to visit every Oregon State Park? It adds an element of adventure and challenge and will make sure that we get off the beaten path!

Looking at the list of Oregon parks, I quickly realized that we definitely will not be able to get to every state park this summer, no where near even close. There are 196 parks, recreation sites, scenic viewpoints, and more on the state parks website! So it will be a project that will take us quite few years, but I think it will be something really fun that our family can look back on with fond memories and something that we accomplished together.

For this summer, I narrowed the list down to the historic sites within a 3 hour drive to knock those out first, because we both love and appreciate history and also want our kids to know that we do not exist in a vacuum and we haven't just always "been here." I want them to know about the native history of the area and how europeans came to be and settle here - good and bad.

I'm going to document our quest here on the blog and encourage you to travel along with us, as well as open the challenge to you as well, no matter what state you live in! Let's show our state governments that we value public lands and want to see them taken care of and enjoyed (and maybe even give us the opportunity to provide positive feedback for government leaders as to what we've found in the parks that aren't visited so often.) If you're interested in taking on your state parks quest, comment below and let me know where you live!

Monday, April 16, 2018

Vitamin N: The Essential Guide to a Nature-Rich Life {Book Club}

I remember the day I realized I was raising city kids. As a child growing up in a small valley in Southern Oregon, visiting the city of Portland was intimidating and felt huuuuge. But we've now been here a decade and all my kids were born here, and it's what they know. They know the city! So strange.

Although we are fortunate to live in a very lush part of the United States with wilderness and natural areas close by, it's quite often that the pace of city living and the traffic, air quality, and general busy-ness of life still gets overwhelming. Even something as annoying as a bright streetlight shining in the window will sometime just put me over the edge.

If you've read or heard of Last Child in the Woods by Richard Louv, you might be interested in his book Vitamin N: The Essential Guide to a Nature-Rich Life. Louv coined the term "nature-deficit disorder" and has compiled a solid body of research and reasoning for why kids should have a strong connection to the natural world.

While nature-deficit disorder is not a real diagnosis, according to Louv, it is "the price paid, particularly by children, for our societal disconnect from the natural world." The antidote? Vitamin Nature - or Vitamin N. 

I picked this book up at Powell's a few weekends ago, and it's already been a great tool to stoke my creativity in how we engage nature with our little city kids, and I'm hopeful that being intentional will help foster a healthy and dynamic relationship between them and the wilderness for the rest of their lives. And the adults need it, too!

The first page of the introduction opens with this story:

"In 2009, Janet Ady of the U.S. Fish and Wildlife Service stood before a crowd of grassroots leaders gathered from across the nation by the Children and Nature Network. She held up an outsized pharmacy bottle...the label read: 

DIRECTIONS: Use daily, outdoors in nature. Go on a nature walk, watch birds, observe trees. Practice respectful outdoor behavior in solitude or take with friends and family. REFILLS: Unlimited. EXPIRES: Never. 

Here was a deceptively simple treatment for improving physical and mental health, for stimulating learning, creativity, and a sense of being fully alive..."

Vitamin N builds upon his research and is a more simplified, accessible guidebook style with lists galore of ways to encourage engagement with nature while also building strong family and community connections.

There are over 500 activities for children, adults, families, and professionals, sprinkled with essays, personal experiences, resources, and testimonies from families. It's creative and full of inspiration for those times when you know you want to get outside with your kids - or yourself - but don't want to do the normal park-and-hike.

Vitamin N is divided into eight parts covering different themes:

- The Gift of Memory
Example: Simple ways to expand time and space for kids and adults (p.7)

- Ways of Knowing the World
Example: Discover the lost art of finding your way (p.31)

- The Nature-Rich Home and Garden
Example: Build a backyard nature preserve (p.75)

- Nurturing Natural Resilience
Example: A brief developmental guide to nature play (p.105)

- Go Wild and Wilder
Example: Nurture your inner hunter & gatherer (p.140)

- Grow Outside: The Nature Prescription
Example: Create your own nature gym (p.157)

- The School of Nature
Example: Ignite natural learning at home and school (p.190)

- The Nature-Rich Community
Example: What every parent, teacher, and young person needs to know about the coming opportunities in nature-smart careers (p.215)

Check is out and let me know what you think! I'm also making a goal for our family this summer to try a new activity from this book every week. Maybe we'll make it an official nature challenge and share our experiences here.

Saturday, March 24, 2018

Witnessing safe birth in Haiti this summer!

If you've read a handful of posts on this blog, it's probably fairly clear (I hope!) that pregnancy, birth, and postpartum care is a topic that I've spent a lot of time on. It's been enjoyable to process and share personally, and also an honor to walk together through these transformative times in the lives of other women, even through a computer screen. I've also worked with organizations supporting safe birth and the empowerment of women: through Adriel Booker's Project Baby Bilum and the two years of my ring sling business, and also as a Compassion Entrepreneur for Trades of Hope.

So when an opportunity presented itself to visit Haiti with MamaBaby Haiti along with a small group of women from Portland, including my mom and sister, I said YES.

MamaBaby Haiti is a nonprofit birth center in the north of Haiti. Haiti has the highest infant and maternal mortality rate in the Western hemisphere, with 98% of the deaths being preventable (stats from MamaBaby Haiti's website). Started by a team of American midwives, it is structured as a free-standing center run by skilled Haitian midwives, with volunteer midwives coming in from all over the world.

MBH provides completely free prenatal, birth, and postpartum care to the women of the area. MamaBaby also provides education around birth control and family planning, breastfeeding, nutrition, and more. MBH also recently opened a midwifery school to train new midwives in the art of care, which is so desperately needed in Haiti and all around the world.

Does this sound like something you'd like to support, or learn more about?

I'll be writing more about my trip and sharing stories and photos come June, but for now, you can learn more about MamaBaby Haiti on their website. If you'd like to do more right now, a $170 donation will cover the cost of care - prenatal, birth, and postpartum - for a mother and baby. Visit their website for more details. 

I'm also running a fundraiser through PureCharity to raise the cost of the trip. If you'd like to support me, visit HERE. I'm also hosting an Amazon wishlist fundraiser for items that we are going to pack into 50-lb duffels and take to the center. You can purchase items and they'll come to me. 

Stay tuned for more on this exciting adventure!

Thursday, March 22, 2018

Easter Gift Ideas for Kids from Trades of Hope

I'll be the first to admit that I'm not great at "curating" holiday gifts when it comes to Easter, Valentine's Day, and the like. I have friends who do a beautiful job and I'm always so impressed. This year, I want to put together something thoughtful for my girls that hopefully does some good elsewhere in the world. 

As a Compassion Entrepreneur for the fair-trade company Trades of Hope, they're my first go-to for thoughtful and unique ethical products. There are some really sweet products that they have right now and I think they'd make perfect thoughtful Easter gifts! 

Cottontail Cottage - India

Trades of Hope recently came out with the Cottontail Cottage, a soft cotton cottage that carries a bunny family of four, each holding a removable velcro carrot, plus a blanket and pillow.

The Cottontail Cottage is made by a group of women artisans in India, and not only does it support these women, but 10% of all sales provides birthday boxes to foster children in the U.S.

Available while supplies last! 


 Royal Persian Puppet Set - India

These sweet puppet sets are made in India of cotton and upcycled polyester. Each puppet dress will vary and measure 14 x 8.5. If your kids love puppet shows like mine do, they'll have fun with these. 

World Changer Coin Bank - Bangladesh

Made in Bangladesh from terra cotta, this sweet coin bank is great to encourage kids to dream big while they learn to save their coins! 

Turtle Backpack - Guatemala 

I bought two of these sweet turtle backpacks for my twins a few years ago and the LOVE them. Like LOVE. They make amazing gifts and each one is unique. This is one of my favorite Trades of Hope products, hands down. They're extremely well made and just so sweet!

Those are my favorite Trades of Hope kid's products this Spring! If you've never checked out the beautiful and unique fair trade items sold by Trades of Hope, I'd love to introduce you. Click through to my TOH page and let me know your favorites! 

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