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Self-Care for New Moms ~ By Our Very Own Kat Heagberg ~ Yoga Instructor

May 14th, 2013 . Posted in Wellness/Exercise | No Comments »

During pregnancy, self-care is often at the forefront of our minds, and we’re more likely to prioritize nurturing practices such as prenatal yoga, prenatal massage and rest and relaxation in general. Once baby arrives, nurturing your little one takes center stage, and it’s easy to let mama-centered activities fall by the wayside. Here are some (quick and simple) ways to heal and strengthen your postpartum body, revitalize your mind and enjoy this new, beautiful stage of life:

Take a Five Minute (restorative) Yoga Break
One of the seminal texts on yoga, the Bhagavad Gita tells us that even a little practice counts for a lot (chapter 2, verse 40 for the yoga-geeks!) Of course right after baby arrives, the most important practices you can undertake includes getting plenty of rest, eating whole, healthy foods and enjoying lots and lots of snuggle time with your little one. While you won’t want to dive right into sun-salutes as soon as baby is here (please wait at least six weeks and get clearance from your doctor or midwife before beginning or stepping back into a yoga practice or exercise routine), there are some simple, restorative poses that you practice immediately, to reduce discomfort and cultivate feelings of relaxation and well-being.

One of my favorites is supta baddha konasana—butterfly pose on your back [as shown here] (I recommend practicing with yoga blocks or folded blankets under your knees to avoid discomfort or over-stretching the front of the pelvis). Baby can rest of your tummy here, and you might even find it to be a nice position to nurse in. Legs up the wall pose [as shown here] is another fabulous postpartum practice that can offer some relief for tired feet, achy backs and leg cramps (baby might enjoy resting on your tummy here, too).

Reconnect with Your Pelvic Floor
Once baby is three weeks old, you can start practicing your kegels (pelvic floor exercises that involve the contraction and release of the urethral sphincter—basically what you would do to stop and then re-start the flow of urine). I like to practice kegels lying down with knees bent and feet flat on the floor, but you can do them seated upright or standing too. Try to keep your belly, buttocks, shoulders and jaw relaxed and just engage and release the pelvic floor muscles. Even if you can’t feel anything at first, simply bringing your energy and awareness to your pelvic floor will help to re-establish a neurological connection with those muscles. A round of kegels only takes a few minutes. Try engaging for a count of four and releasing for a count of four, with a resting breath between each one. Exhale as you contract, and inhale as you release, and start with about five in a row, gradually working your way up to as many as 25.

Pelvic floor work like kegels can help to improve bladder function, prevent/treat incontinence and balance the nervous system, and best of all, you can practice them anywhere!

Bring Your Baby to Yoga Class
Okay, so you can’t bring the little guy to just any yoga class, but here at Zenana Spa and Wellness Center we offer Mama and Me yoga classes where babies from six weeks to 18th months (and baby noises! And nursing breaks!) are 100% welcome. These hour-long postpartum classes focus on supporting your body, exploring joyful movement, and re-establishing a core connection. We offer options for incorporating baby into many of the poses (though sometimes babies prefer to snooze or play while mama practices!) Partners, family and/or friends are welcome, too!

 

Pre-Mother’s Day Brunch ~ SATURDAY ~ May 11th

May 1st, 2013 . Posted in Uncategorized | No Comments »

In honor of ALL the mothers in our community
we invite you to spend the morning with us, nurturing yourself!

Join us SATURDAY May 11th for a a FREE Mother’s Day Brunch from 9:00am-12:00pm.

Enjoy a FREE Mama Flow Yoga Class at 9am
Snacks and refreshments
20% off products and future treatments booked that day

and enter into our Mother’s Day Raffle!

We’re also offering HUGE savings on our Series Splendor package! Prepay for three massages (or any other single treatment) and receive TWO FREE ~ a 40% discount!!!

Spend the day with us by calling to book a spa treatment: 503.238.6262!

Pre-Register for event and receive a gift bag of goodies!

Discounts are only available when purchased in person, cannot be combined with any other offers and cannot be shared or transferred to others.

Diaper Free Baby? It was just Earth Day and I do love the earth, but I also love my floors. :)

April 23rd, 2013 . Posted in Resource Center | No Comments »

Disposable, cloth, G-diapers, and now diaper free. Elimination Communicationis a new diapering method gaining traction in some areas. Or, lack of diapering.Caregivers look for the telltale signs their little one is doing the duty and hold themover a bowl or toilet. “E.C.’ers” tout that using this method reduces the number ofdiapers in landfills and natural resources used to launder cloth diapers, no diaperrash, and claim kids toilet train sooner (the mom in the article claims at 4 months!).Pediatricians caution that most babies physically can’t control their bowls until around 1 year of age.
What’s your take on Elimination Communication? Is it a “diapering” method youcould see yourself adopting?

http://www.nytimes.com/2013/04/19/nyregion/babys-latest-going-diaperless-at-home-or-even-in-the-park.html?ref=health&_r=0

Hang in there new parents! Research sheds light on your babe’s brain development in the first three months, and why the way you respond to their crying is so important. What helped you make it through those first few weeks with your new baby?

April 23rd, 2013 . Posted in Resource Center | No Comments »

Understanding how the infant brain develops can provide some much neededencouragement to new parents. In a nut shell, babies are born incredibly under-developed. Most other mammals can get up and run within minutes of beingborn—we take months to even roll over. Your newborn is completely and utterlydependent on you for EVERYTHING, and the only way she can tell you she needs youis to cry. Sometimes, a lot.
The way you respond to her crying lays the groundwork for her future attachments.(No pressure, right?!) She is wet. She cries. You change her. She is hungry. She cries.You feed her. She is cold. She cries. You cover her up. In this, she learns that she isimportant, and that someone is there to take care of her. Sometimes, the crying can’tbe fixed with a new diaper or some milk. Sometimes you find yourself at the end ofthe checklist of “to do’s” when your baby cries, but she is still crying. When you hangin there and keep bouncing, singing, driving—whatever it takes—you are sendinga strong message to your baby. Even when things are tough, you are there. Thismessage helps neurological development. So hang in there!
What helped you make it through those first three months?

http://www.oregonlive.com/health/index.ssf/2013/04/understanding_infant_brain_dev.html#incart_river

In honor of Father’s Day, let’s celebrate the role of fathers at birth

May 30th, 2012 . Posted in Uncategorized | 1 Comment »
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As the author of Father‘s at Birth, one of my missions is to prepare and support men for labor and birth. To that end, I work with couples and offer clear practices and guidelines that work in the heat of labor. However, in honor of Father’s Day, I would like to honor men by sharing some experiences that men have shared with me.

Let’s celebrate the importance of the father’s experience. And let’s communicate to him that he has to find his own path through too and there’s room for him to be human and no one does it flawlessly. We don’t often hear from men and sometimes we don’t understand how meaningful the birth of their child is for them.

When a man becomes a father, who he knows himself to be is permanently altered. Here are some revealing quotes from new fathers:

  • “Nothing prepared me for how I felt when I saw my baby. I am so thankful I was there. I wouldn’t have missed it, and I feel sorry for men who do miss it. Nothing a man can ever do quite equals this experience.”
  • “To me, birth was like a grand initiation. It was like waking up to a whole new aspect of life I had never seen before and I didn’t know existed.”
  • “Being there to greet my son at the precise moment he was born was an indescribable privilege. I was swept into this high, but I was really clear. It was like opening a door and meeting myself and my son at the same time.”

Even though labor is not going on in his body, a man is still going through a form of labor—a major transformation.

  • “When I saw my baby’s face, I started tearing up because I knew we had done it. We had figured it out together. And there was room for me to be human because I realized I hadn’t been there in every single moment, but I had faith in my wife and it was all coming together. I knew I had helped my wife to get where she needed to be.”

Here’s a quote from a man who caught his baby. ”I reached down and touched his head. That made it real in a way it had not been. Then he came into the world as I cradled him, and I put him on his mother’s belly. I haven’t ever experienced anything so powerful.”

  • And this quote is from a man who was not prepared, but in spite of his lack of preparation, he clearly shares how valuable the experience of being present at the birth of his baby was to him. “I barely supported myself through labor. You’d expect a grown man to know there would be blood and body secretions, but it was way more graphic, gritty, and even more aggressive than I thought it would be. But no matter what, I wouldn’t have missed the birth. I held my baby right after she was born and that was all it took. I fell madly in love with her. She was so beautiful and so perfect, and my wife and I were so thankful we both cried.”

These quotes from men express the transformational, deep emotional and even spiritual experiences men can have at labor and birth. We can also see deep bonding occurring between the father and his baby. Imagine the impact that this immediate bonding has on the long-term relationship with his child. And imagine how it contributes to making the family stronger and more resilient.

I don’t think many of us realize the weight many men shoulder during labor and birth. Here’s a quote.

  • “My sole focus as a partner had been to help my wife get the labor and delivery experience she wanted and to bring a healthy child into the world. Once it was all over, it was like this veil of concern and apprehension just exploded into particles and disappeared. The weight lifted and I realized how much gravity the situation had held until I was sure my wife and baby were both okay.”

No one, except the mother, is more personally and profoundly affected by the baby’s birth than the father. What happens to his baby and partner, in effect, happens to him. Deep inside men know this. He is connected to them like no other.  He has the power to provide a sense of well-being and safety for the mother like no one else. No one can take his role.

Since men are not the ones doing the actual labor and birth, we often overlook, diminish, and don’t even acknowledge the work they are doing. Here’s one man’s perspective:

  • “If you compare the amount of effort, obviously the nod goes to the woman. But I don’t think anyone has any idea of the amount of effort it takes to be in a physically supportive role where you have to take action, yet be in a witness role where you have to be truly present. And the whole time I was concerned that both my baby and my wife would be all right.”

This quote gives us some insight into a man’s capacity to selflessly serve his partner. We want to wake up to the incredible offering men make. And, we want our men to wake-up to the value of what they offer. As the mother’s lover and the baby’s father, the man is the most important person in attendance at birth. Since a man knows his partner intimately and is connected to her and the baby like no other, the unique contribution that only he can make during labor and birth cannot be overlooked.

As women, mothers, and birth workers, we want to offer men our compassion and respect. Clearly, we don’t want to patronize men or minimize or diminish their role or their committed offering. They are a major contributor! We want to get serious about acknowledging the incredible offering they make. And we want to make sure that we offer men the knowledge, tools, and skills they need to succeed at birth, which helps women succeed.

The Scoop on Cleanses

May 2nd, 2012 . Posted in Nutrition Education, Wellness/Exercise | No Comments »
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Because we realize it’s a bit hard to understand the benefits, reasons and results of a cleanse we thought it best to ask our resident nutritionist and holistic health coach Jill Muhm-Glover and get the real answers.

Jill, what is the deal with all the spring cleanses/detoxes that I hear about everywhere?  What exactly is a cleanse/detox and why are people so into them?  Is it just a bunch of hype?

Jill: Great question!  Yes, there is a lot of hype out there about cleanses!  And there are a LOT of different types of cleanses to choose from.  The basic idea behind a cleanse is to help the body do what it is meant to do – eliminate toxins.  Every day we are exposed to toxins that find their way into the air we breathe, the water we drink, and the food we eat. The body does its best to rid itself of these dangerous substances by excreting them through the lungs, liver, kidneys, skin, and bowels. Unfortunately, many times the toxic load we encounter is so great that those toxins don’t make it all the way out of the body. They get circulated back into the bloodstream and body tissues and many times deposited in our fat tissues. As these toxins accumulate in the body, they can become an underlying cause of a variety of health problems and obesity.

Once a toxin is stored in fatty tissue, the body will hold on to that fat as long as it can and many people find that they simply can not lose weight no matter how much they exercise until they go through the process of detoxing the body and expelling these toxins.  If you find that you have a really hard time losing weight in your belly or thighs, it very well could be that you are storing some toxins there enclosed in a nice layer of fat to keep them from harming the rest of your body.

Spring is nature’s detoxification season. The heavy stores of winter no longer serve us, and nature presents us with a special harvest of bitter roots, sprouts, greens and berries to help detox any excess fats and proteins out of the system.  According to Ayurveda and other healing philosophies, failing to detox properly during the seasonal transition may result in allergies, congestion, fatigue, depression, and/or weight gain during the spring months.

Here are some reasons people engage in a spring cleanse program:

  • Weight loss
  • Lifted, lighter mood
  • Better Digestion
  • More energy
  • Curb Cravings

By eating clean, detoxing, or cleansing, you can give your body a break and allow it to finally get rid of those toxins that have been stored up over time.  Many cleanses are designed to give your digestive system a rest which re-sets the metabolism and kick starts healthy, sustainable weight loss.  You want to be very choosy however with the different cleanse programs.  Some programs are based on liquids alone while others focus on eating whole foods.   If you have never tried a cleanse before, I would suggest you find a program that is based on whole foods.

2) Give your immune system a spring break. 80% of our immune system lives in our intestines, and because of the damage caused by modern toxicity, it is constantly in a state of alert and in attack mode. There is a list of foods that really stir things up for the immune system and create a damaged intestine. Dairy, sugar, coffee, and gluten are the obvious culprits so I suggest you eliminate them from your diet for 1 week.

3) Cleanse your kitchen by eating with the seasons. Nature knows what it is doing. Any time of year, animals all over the planet are eating whatever is in grown locally and in season, and we’d be wise to do the same. Go to the farmer’s market, learn what is in season, and eat whole foods when they’re fresh and abundant.

4) Drink lots of water. Filtered water is best. Not distilled, unless you know what you are doing. Water with lemon is great for cleansing, as lemon is nature’s magic cleaner. In the spring, the ice melts and the rivers run strong. Imitate spring in your body with fresh water flowing through it constantly.   Ideally you want to consume half of your body weight in ounces of water every day.

 

Ask the Massage Therapist: “Help, I Woke Up This Morning and I Can’t Move My Neck!”

January 1st, 2012 . Posted in Product of the Week, Wellness/Exercise | No Comments »
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We’ve all done it.  The alarm/toddler awakens us and before we are even up, we realize something is restricting the movement of the neck.  Before you take a temporary pain blocker, or pull your hair out in pain, here is some guidance to help ease you back into full range of motion.

*Alternating hot-cold therapy pumps an infusion of blood through the affected area to release debris that may be preventing free movement.  Begin with hot: take your microwaveable heat pack and place it on the back of your head and let it extend down and across your shoulders if possible.  Let this rest here for ten minutes.  It helps tremendously if your skin is damp, so place a wet washcloth or hand towel on your skin, beneath the hot pack.   This moisture will drive the hydrotherapy into deeper layers of muscle.  After your ten minutes, switch to a flexible cold pack.  Place in the same spot for ten minutes, if your skin isn’t getting damp, leave the wet washcloth or hand towel beneath the pack.  If you have time, repeat the process so you have done hot-cold, hot-cold.  You can repeat this again after a one hour break, if needed.  This is a great way to address areas of build up, or “knots,” as well as long term injury sites such as joints and tendon areas.  For a long term issue, we recommend doing this routine 3-4 times a week until the situation is resolved.

*Visit us for flexible, gel filled or grain filled packs that can be used in the microwave or freezer!  We also carry topical pain relievers:  for an all natural, localized pain reliever, choose our awesome Sombra line, our refreshing Pain Be Gone essential oil blend by Aromandia or the convenient Imbue pain patch.  All of these products help to contain the pain and offer therapeutic results!

*Stretch: gently turn your head so that your chin is over your right shoulder, or as close as you can come without straining.  Take a deep breath, let it out all the way and gently go further into your stretch after the exhale.  Do this a few times, always moving further into the stretch as you exhale.  Bring your chin to the left and repeat the process.

Take your right ear and bring it towards your right shoulder, stop when you feel mild tension.  Take a deep breath and let it out all the way before going further toward your shoulder with your ear.  Repeat a few times before switching to the left side.

*Come in and let us work on you!  Give us a call and our reception team will match your needs to the skills of one of our highly knowledgeable massage therapists.  You’ll receive exceptional care for the issue at hand as well as individual advice on how to prevent this type of episode in the future!

Thanks to Grace Kerr, our Lead Massage Therapist, for taking time out of her holidays to write this lovely article.

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Our Chiropractor Is Leaving. . .

January 1st, 2012 . Posted in Wellness/Exercise | No Comments »
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Though is only going to be a short distance away.  To give you the whole scoop, Dr. Jess Barr Desbrow, DC, started working here almost two years ago just after she had her first child.  It has been a wonderfully symbiotic relationship since her practice focus is on maternity, children and family.  Well, she is now due with her second baby and has made plans for her maternity leave that are best suited by a different practice space.
Her new space is at 4160 SE Division Street in a green building that also has an acupuncturist and massage therapist on site.  The chiropractor that will be covering her leave is Dr. Shannon Eder, DC.  Shannon has already been working with Jess for the past three months and will continue to until Jess officially takes a break at the end of February.  Shannon has a very similar practice style and has fit in perfectly with her laughter, intelligence and enthusiasm.
Shannon and Jess will begin seeing patients at the new space starting January 9, 2012.    They will take on the new business name of

GROWING CARE

Chiropractic and Craniosacral Therapy

“For Your Growing Belly, Baby and Family”

www.growingcarepdx.com

(though www.healthyjess.com will still work, too)

If you have not seen Dr. Jess or Shannon before, their practice is super gentle and a wonderful fit for anyone new to or nervous about chiropractic, and are specialists in care for pregnancy and babies.  We wish them the best of luck and look forward to a continued relationship of mutual support for all the growing Portland families.

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Aromandina, Our New Essential Oil Line

January 1st, 2012 . Posted in Product of the Week, Wellness/Exercise | No Comments »
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by Sarah Oliver

Zenana Spa and Wellness Center is carrying a new line of incredible therapeutic essential oils!

The company’s name is Aromandina and it was started by Cristina Proano-Carrion. She is a long time Aromatherapist who was born and raised in the Ecuadorian capitol, Quito.  She moved to London and got her diploma in Aromatherapy in 1997 at the Kevala Center. She advanced her studies in 1998 when she took the International Training Program in Essential Oils at Purdue University in Indiana, here in the States. Cristina has an incredible story of healing the body through the use of essential oils. When we heard of her work we just knew we had to carry them for all of you to enjoy. She is passionate about essential oils and writes a little about her experience:

“After trying for 4 years to get pregnant, I discovered the therapeutic powers of essential oils that help to balance your hormonal system, detox your body and provide a general sense of well being for your mind, your body and your heart. The result was that after a month of applying a blend of essential oils I got pregnant and during my pregnancy, the birth of my son and his 12 years I have only used essential oils. The result is a healthy child who has never needed antibiotics because he has never had any major infection. This experience has been shared with many audiences on TV and radio as well as in seminars and workshops in North and South America.
Currently, I have formulated Aromandina, my own line of highly therapeutic, sustainable aromatherapy products. Aromandina is
a well-developed line of essential oil products that includes Seven Solution Sets. Within these Solution Sets are products which carry essential oil blends that are formulated specifically, scientifically and through years of hands-on experience to assist with the needs and challenges that are affecting our daily lives.”

There are many books* on the market that educate about the use of essential oils through out history as well as how to use them most effectively. Essential oils can be applied directly to the skin, diluted in massage oil, inhaled through vapor or steam, used in skin compresses, in soaking baths and some are even taken internally (though please consult with a professional before choosing that option)! The world of essential oils has a deep history of healing and restoration to humanity. We use them at the spa to compliment the sensory experience of beauty and to enrich the quality of our days. Our primary application of them is through massage oil, vapor disseminator and in healing sprays.

Zenana Spa is currently carrying a few of Christina’s pure essential oil lines in the boutique for resale that are described below.  We will soon be offering them in the treatment rooms to enhance the healing and regenerative effects of massage. Aromatherapy, used in medicinal application, can address just about every issue there is in human health. While there are hundreds of treatments involving essential oils within the world of aromatherapy; we will be offering three comprehensive Personalized Enhancements that you can chose from to accompany massage. They will encompass themes of relaxation, stress management, emotional uplift and immune support.

Please ask about these new treatments when reserving your next experience. In the boutique we currently have Aromandina’s essential oils in stock. We encourage you to come in and experience them!

Here is a list of products available through the spa boutique:

Immune Support was created to strengthen the immune system, relieve cold and flu symptoms and decongest the breathing pathways.
Citrus Delight was created to liven up your day and combat symptoms of seasonal depression.
Pain Begone Body Oil was created to relieve acute pain, reduce joint inflammation and decrease muscle pain. 
Headache Begone roll on essential oil blend was created to soothe migraine tension and sinus headaches. It is in a purse size roll-on bottle to carry with you through out your day. 
Exulto Body Mist was created to uplift your senses, dispel melancholy and refresh body and skin.
Cooling Essential Oil Blend was created to relieve symptoms of chronic and acute urinary conditions. 
Sleep Time Body Mist was created to calm down feelings of anxiety and produce relaxation.

These are just a few of the pure essential oils products that are available through Aromandina. It is truly an excellent company that has given a lot of care and commitment in offering powerful oils for your health. Aromandina is dedicated to being in business through sustainable practices while remaining phenomenally affordable at the same time.  We know you will love them as we do!   We wish you health, healing and regeneration through the New Year!

* 1. Valerie Ann Worwood has written about 10 books on aromatherapy and is a master in the field. ”The Complete Book of Essential Oils and Aromatherapy: Over 600 Natural, Non-toxic, and Fragrant Recipes to Create Health ~Beauty ~and a Safe Home Environment,” is a good starter for anyone interested in learning more about essential oils.
2. Jeanne Rose is a master, as well, in essential oils/blending techniques/essential oils as a health care alternative/herbal remedies/ritual and more. Her book “The Aromatherapy Book” is an excellent read. Her website is www.jeannerose.net
both of these women have many other titles you can throw in the article as well for additional reference.

Also, here is a web link to a site that is in rapport with our clientele here at Zenana Spa.

http://www.stress-free-mama.com/aromatherapy-stress-relief.html

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Practitioner Highlight: Kirsten, Vibrant Nail Artiste

January 1st, 2012 . Posted in Inspirational, Skin Care, Wellness/Exercise | No Comments »
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I love color, and making people feel good! Being a nail technician perfectly molds these two together, but it also keeps them in balance. Balance is what I strive for, and I try to fill in that blank for my clients. Do they just need a moment to feel quiet and look inwards, or do they want to chat and feel energized? We all approach relaxation and balance through our own path, and I considerit my duty to be what my client needs in that moment. There are so many ways to connect with others, but I love the instant gratification I get from doing someone’s nails – I really feel there’s something for everyone.

Nail art! Oh, nail art: how I love thee. I really enjoy trying to figure out new designs, different color combinations, and “non-traditional” nail art (I mean, I love flowers, but what about a peacock feather? Or paisley? Rainbows and clouds?). Again, there’s something for everyone! Our nails are tiny built-in canvasses to reflect whatever we want.
The balance to that creative color buzz is, for me, the massage. I love just laying my hands on someone and helping them zone out for a while. Take care of your feet, and they will serve you well. If you never maintained your car or didn’t bother to give it fuel, you wouldn’t be surprised when it broke down. Respect the feet, because they are our literal anchor to the world. I think one of the many benefits of massage is that it reminds us of our connection to our bodies.
What I love best about working at Zenana is the clients! I like bringing that instant moment of happiness or relaxation to a person, especially mothers. Giving a mom an hour where she’s the one being taken care, with no demands, just makes my day. We all need to feel that way sometimes, but mothers seem to me to be the ones least likely to get it! Zenana has such a lovely, welcoming atmosphere (to staff as well as clients), that i think the good vibes are just in the air which brings out the best in everyone.
The good vibes are part of what brought me to Portland itself. I’m originally from Chicago, and though it’s a dynamic city, relaxing it ain’t! You’ll never catch me wrinkling my nose when I talk about the rain – I genuinely love the weather here (Chicago gets you coming and going, with hot, humid summers and long, bone-chilling winters). I knew I was home when I saw all the bookstores and dogs! I hate the cold, so I keep my house warm by filling it with books and animals. Right now, my house holds 2 huge dogs, 3 cats, 4 snakes, a lizard, and several fish. I gave up counting the books, even though the books sit still (although I’m pretty sure they’re multiplying at night when we’re not looking. . .).

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