Show Midwives some love!

Espresso ShotThe next time you see or meet a midwife, please show them some love and appreciation – you may just make their day!  A report out this week from the Royal College of Midwives highlights the fact that almost half of midwives in the UK suffered from work related stress.  Having worked with so many midwives over the last 10 years, I find this deeply saddening and feel that we could all do more to help Midwives feel more appreciated and valued.

When you consider that pretty much every midwife became a midwife because they were passionate about helping women and their babies, there is something seriously wrong when half of them find their job has taken a toll on their emotional as well as physical well-being.  It is also shocking that 46% of midwives suffered from stress compared with only 33% of paramedics who deal with far more traumatic and life threatening situations. midwives.

One of the most challenging areas for midwives is often from other colleagues – especially senior colleagues – a very sad 32% of midwives had experienced bullying, abuse or harassment from NHS staff in the previous 12 months.

And yet much of this stress and harassment is unreported with only 37% saying that they reported the most recent experience.

And even with those statistics, it is testimony to the dedication and passion of midwives as over half of all staff (58%), reported that they often or always look forward to going to work, with 74% of staff feeling enthusiastic about their job.

RCM director for policy, employment relations and communications Jon Skewes says: ‘Midwives are the backbone of the NHS, they work tirelessly to deliver the highest quality care to women and their babies, often without fair overtime payments and to have almost 4000 midwives suffering work-related stress is deeply concerning.”

So the next time you see your midwife or speak to a midwife colleague please,

  • tell them how much you appreciate what they are doing,
  • tell them what a great job they are doing,
  • tell them what a positive influence they have had on your day….show them some love!

A few kind words can do wonders to help reduce stress and help them feel valued.

My little “token of love” to all midwives I can’t meet face to face, is to offer them my Midwife’s Companion hypnotherapy track for free.

Midwife's Companion Hypnotherapy to help midwives de stress
Free hypnotherapy download to help Midwives deal with stress

This 30 minute hypnotherapy track will help them:-

• Deal more effectively with daily stresses
• Manage your emotional as well as physical well-being
• Learn coping strategies to deal with difficult situations
• Be more instinctive
• Become better at being “with woman”
• Manage your own energy levels

Click Here to for your Free Midwife’s Companion MP3

So please share this blog on your social network so more Midwives can feel the love!

I couldn’t have asked for a more wonderful birth experience

We often get asked if hypnobirthing leads to a pain-free birth.  I always stress that aiming for a pain-free experience is definitely not the focus, nor should it be the goal, however some women do experience very little or no pain. Read on for a truly inspirational, uplifting and wonderful birth .

“I wanted to tell you about my recent Natal Hypnotherapy birth as I couldn’t have asked for a more wonderful birth experience!

My Natal Hypnotherapy experience started as soon as I discovered I was pregnant. Having watched my sister progress from an absolute fear of childbirth to a completely drug free and pain-free homebirth using Natal Hypnotherapy, there was no doubt in my mind that I would use the same techniques. I bought the audio tracks and started listening to them at around 8 weeks. I had wanted a homebirth but the identification of a Group B Strep infection early in my pregnancy meant that I would need I.V. antibiotics during labour, and therefore a hospital birth was my only option. I had complete confidence in Natal Hypnotherapy, yet I developed a nagging concern that once I arrived at the hospital I would not be allowed to have the birth I wanted. I feared interference by healthcare professionals trying to “tick boxes” and hospitalize what should be a natural process.

We attended our Natal Hypnotherapy workshops 2 months before our baby was due.

Janine was the most exceptional and influential person I met during my A wonderful birth experiencepregnancy. She helped me realise that I really would be completely in control of the birth of my baby, despite being in hospital. Following our 2 sessions I had overcome all my fears and anxieties about the birth, and I had a newfound trust in my husband, Josh, to be my gatekeeper. I found myself getting more and more excited, and I knew that I had the ability to have a completely natural and hopefully wonderful birth experience. In my birth plan I specifically asked to be left alone throughout the whole process – I did not want to be offered pain relief and I did not want to be coached through the birth, I was so confident and relaxed!

Nearly 3 weeks before my due date I noticed that I was getting regular contractions. I had no pain at all so the few friends I mentioned it to passed them off as Braxton Hicks. I was quietly confident that this was not the case but carried on with my normal daily activities regardless. I went shopping, ate fish and chips, and even managed to sing my way through a choir rehearsal. By the next day things felt different and my contractions were coming even more regularly. I settled myself on the sofa in the morning and worked my way through a few of my favourite feel good Disney films. Around lunch time Josh ran me a lovely bubble bath but after a while lying down just didn’t feel “right” so we set up my baobab tree* in the lounge – we closed the curtains, lit some candles, played the Natal Hypnotherapy relaxing birth music CD and used some frankincense and mandarin essential oils (a smell that I just loved during pregnancy). I knelt on the floor leaning over my birthing ball and my body swayed with every contraction. By this time I was having 3 contractions every 10 minutes each lasting up to 2 minutes. I think this was the point I realised how much I enjoyed being in labour. I felt so calm and relaxed, yet with each contraction I still managed to find an even deeper relaxation. At a time when most people would be rushing to the hospital I was adamant I was going nowhere, it was just too perfect to move.

After a few hours (which barely felt like 20 minutes to me) with one contraction I felt a small gush of liquid. I assumed this would be my waters breaking but when I looked it turned out to be blood. We rang the hospital and they instructed us to go straight in. When we got to the hospital we went into the triage area. We were called in by a midwife who strapped all the necessary monitoring to my bump and informed us that our baby was fine and as there had been no more bleeding with any subsequent contractions it was nothing to worry about. She then proceeded to tell me that I was “far too calm and relaxed to really be in labour” so I should go home. This was excellent news – I could go back to my baobab tree. I said that I would use the toilet and then we would be on our way, but having 3 contractions on the way to the toilet and then another 3 on the way back a different midwife advised that she should just do a quick internal examination before we left … 7cm!!

esther 2

Well and truely in labour

Having established that I was indeed in labour, and progressing rather well, I was taken to delivery. I asked about the antibiotics but I was told not to worry as each cm would take about 2 hours for a labouring first time mother. I also asked about a birth pool as I was very keen for a water birth. Having been told that the room with the pool was in use, Josh jumped into action and reminded them about their portable pools which they did agree to fill! By this time it was early evening and the start of the next shift. Our new midwife and her student came and introduced themselves and I knew everything would be just fine. They administered a dose of I.V. antibiotics and read my birth plan as the pool filled. When it was ready I got into the lovely warm water … It was perfect. I was back in my baobab tree. The midwife turned out the lights apart from one small lamp and Josh put on my music again. I knelt in the pool leaning on the side and Josh rested his head next to mine. The contractions were still coming as regularly and I was still thoroughly enjoying every moment of my calm, quiet labour.

Just a few short hours after arriving on the delivery suite I realised that with each contraction I was actually pushing. I never said anything, I just let my body do what it needed to do. A few more contractions came and went and suddenly my midwife was next to me saying “you’ve done everything else yourself, so when you’re ready just scoop your baby up from the bottom of the pool”. To my absolute amazement I looked down and saw my daughter’s face for the very first time. I had gone through the whole process of labour and childbirth and it had been, without a doubt, the best experience of my life – a truly wonderful birth experience. I had no pain relief at all, not even one puff of gas and air, yet I had no pains, no stings, nothing unpleasant at all. My midwife allowed me to trust in my body to do what it naturally needed to do and I will always be grateful to her for adhering to my birth plan and resisting the temptation to tell me when to push!

My postnatal recovery was just as successful. I needed some sutures following the birth, but as soon as these were done I walked from delivery to the ward, much to the consternation of our student midwife who had been to find me a wheelchair! Having arrived on the ward at a rather unsociable 3am we were unable to share our exciting news with people, so for a few hours the 3 of us enjoyed the start of our family life together. We left hospital the following morning and I felt, quite simply, amazing. Our daughter really seemed to benefit from being born in such a calm environment. She didn’t cry at the birth and she has developed into possibly the most placid baby I have ever known. She is always smiling and content, and she started sleeping through the night from about 6 weeks.

I couldn’t have asked for a more wonderful birth experience and it was all thanks to Natal Hypnotherapy.

The course with Janine not only prepared me for labour and birth, it also prepared Josh. He excelled in his role as birth partner and I felt completely at ease letting him be my gate-keeper as I went deeper and deeper into relaxation as my labour progressed. I would wholeheartedly recommend Natal Hypnotherapy to anyone. The CDs became part of my normal routine during pregnancy (click here for your free 15 minute track) and although a lot of people tell me they wouldn’t have time to sit and relax my answer is a simple one – make time, it is worth it! In the workshops with Janine she took everything that I had gained from these pregnancy relaxation and birth preparation sessions at home and made it personal to us. She focussed on our specific needs and tailored everything towards us, enabling us to have this exceptional experience.

To conclude my birth experience I have to add one final comment. Exactly one week after my perfect birth we woke up to the news that the Duchess of Cambridge was in labour. At this I turned to my husband and said, “I’m actually jealous, I really want to do it again”.

* the baobab tree is a concept that is taught on the Natal Hypnotherapy course – it is about creating a space which is quiet, private, dark and safe

Not sure what the tracks are like?  Then get a FREE Hypnobirthing track by clicking here

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( dd / mm / yyyy )

Janine King runs classes in Bewdley

For more information on Janine King’s Natal Hypnotherapy Classes click here

Oxytocin – what it is and how to make the most of this amazing hormone

queen of hormonesFor anyone about to have a baby, an understanding of Oxytocin and the best conditions to maximise its production is essential. Here are my thoughts on what oxytocin is, how it works, what can prevent it from working effectively and what a woman can do to overcome those challenges.

Oxytocin – The Love Hormone

Oxytocin is the queen of all hormones – The term was originally coined in the 1920s and was a derivative of the Greek words oxus and tokos meaning quick childbirth. Oxytocin has more recently been named as the “hormone of love” by Michel Odent who says that “Whatever facet of love we consider, oxytocin is involved”. 

Oxytocin is released in any situation that we feel “love”: during love-making, birth, breastfeeding, bonding, cuddling and so on. It truly is the X factor that drives couples together and that keeps them together.  The production of oxytocin leads to feelings of calm, well-being, patience, increased social behaviour, lower blood pressure, better digestion and better healing. It even makes breastfeeding mothers more tolerant of monotony, and thus better able to cope with the challenges of early motherhood. And as it is not a “one-hit wonder”, the more oxytocin we have in our system, the more we produce and the better we feel. In research it has been shown to have a cumulative effect, so, the more frequently we are exposed to oxytocin, the longer the effect lasts.

Oxytocin during pregnancy

pregnanct woman in the grassDuring pregnancy, oxytocin levels are low, but they begin to increase towards the end of the last trimester.  During pregnancy, oxytocin triggers frequent uterine contractions, which help to strengthen the uterus and maintain the pregnancy, stimulating the flow of blood from the placenta to the baby. These are often known as “Braxton Hicks” contractions.  Even though no one is exactly sure how labour is triggered, we do know that it is oxytocin which is the “driver” behind labour. It is the pulsating release of oxytocin which triggers the long muscles of the uterus to reach down and gently ease open the circular muscles of the cervix. As the uterus contracts, signals are sent to the brain to produce more oxytocin, which helps the uterus contract more effectively, thus making more oxytocin, and so on. This wonderful cycle of triggers and hormone production will continue throughout labour, as long as the mother is not disturbed (see below).

Oxytocin during labourkeep calm and release oxytocin

During labour, oxytocin receptors throughout the body are on high alert. These receptors are found in the cervix, birth canal, perineum, vagina and nipples, and even in the skin. Gentle pressure, massage and stimulation in any of these areas (the release of oxytocin during massage is well reported) ensure that the production of oxytocin will remain steady and high, as long as there is no interference from fear-induced adrenalin, drugs or artificial hormones (see below). Once the gap in the cervix is large enough for the baby to pass through, and the head begins to press down into the birth canal, the receptors there send a new wave of signals, which trigger another wave of oxytocin, as the energy of the contractions changes to one of pushing down rather than opening the cervix.

As well as the physical effects, oxytocin helps a woman to mentally “go off to a different plane” or “go into the zone” so that she “lets go” on a psychological, as well as a physiological level, allowing her body to take control.

At the moment of birth, if it is undisturbed, unobserved and there is minimal interference, a woman will experience a higher level of oxytocin in her body than at any other time. The reasons for this are many fold. Firstly, it is designed to produce an overwhelming feeling of love towards the baby, facilitating the process of “falling in love”. Again, nature is very clever, as this wonderful feeling is a powerful incentive and driver for a mother to look after her baby.

So what can interrupt the flow of Oxytocin?

Oxytocin is a very sensitive and shy hormone.  It works wonderfully well when a woman is feeling safe, warm and unobserved – so the conditions in which a baby is made are the best conditions in which to birth a baby. However for many women giving birth these days, there may be times when these conditions are not possible or are disturbed.  If a woman is not aware of these and why oxytocin is slowing down then it can lead to a stall in labour and then possibly on to the cruelly termed “failure to progress”.

Here are the main reasons that can result in a slowing down in the production of oxytocin.

Pregnant lady hiding behind her hands

  • any sudden disturbance or interference
  • anxiety or fear
  • embarrassment
  • feeling observed
  • feeling cold
  • being exposed to loud noises
  • stimulation of the neo cortex eg talking, form filling, analysing
  • medical interventions such as induction, epidural, anaesthetic injections or episiotomy

By being aware that these things may interrupt the flow of oxytocin and hence possibly stall or slow down your labour, then you can plan ways in advance to deal with any eventuality on the big day.

What can I do if this happens?

Lets face it – some of these things are likely to happen during labour – it would be almost impossible for none of these to take place. So if you experience any of these, then my advice is to accept that they have happened, let the moment pass so it is in the past, then put the some or all of the following into action:-

  • take a few moments as soon as you can to stop everything you are doing,
  • take a few deep breaths
  • close your eyes
  • use your mind to become still again
  • put on some relaxing music
  • have a long hug with someone
  • turn down the lighting
  • burn some aromatherapy oils
  • practice being really mindful and aware of your breathing and your body
  • use visualisation to help take your mind to a calm place
  • count slowly to 10 talking a deep breath with each count.
  • do what you can to make your birthing space becomes quiet, dark, safe and warm
  • practice relaxing each of the muscle groups in your body
  • get into a warm bath
Effective Birth Preparation Book
Effective Birth Preparation Book

If you have been using Natal Hypnotherapy then you can also use the techniques you have practiced, especially 321 relax, your rapid relaxation trigger, shaking the apples and creating your Baobab (You can learn more about these techniques from The Effective Birth Preparation book or by attending one of our popular Natal Hypnotherapy courses around the UK).

So in summary, by understanding how Oxytocin works and the conditions in which it flows most freely, you can begin to prepare your environment as well as your physical and mental preparation. Plan ways to make your birthing space as calm, quiet, dark and safe as possible – You can make this happen in almost any setting by having an eye mask, ear plugs, a favourite blanket or even duvet to snuggle under and someone with you that you love and trust. Learn techniques to help you relax deeply, breath calmly and stay mentally calm such as meditation, mindfulness, yoga or hypnotherapy. And remember that if you experience any of the disturbances listed above, you can still get back into a calm birthing rhythm and so encourage this queen of hormones to reign supreme!

If you would like to learn more about hypnosis and how it can help you stay calmer, more focused and so better able to release this wonderful hormone click here.

To get started straight away you can download a free 15 minute Pregnancy Relaxation track.

Click to download your FREE Pregnancy relaxation track

You can read more about this queen of hormones with my Top 20 facts about Oxytocin blog post.

Pregnant and struggling to sleep? Read on…..

Have you ever felt completely shattered, but the minute your head hits the pillow your mind becomes active and you find it a struggle to sleep?cant sleep small

We all know that sleep is such an essential part of every day, especially when you are pregnant, however in one poll, 78% of women report more disturbed sleep during pregnancy than at other times.  This can be for many reasons including physical ones such as feeling uncomfortable or  baby pressing on your bladder as well as emotional ones such as to anxiety about childbirth, concerns over balancing motherhood and work, or their changing relationship with their partner.

Not only can sleep deprivation make all those pregnancy niggles seem so much worse, but recent research has shown that it can actually lead to an increase in complications for mum and baby during childbirth. So in essence you need to start thinking of getting enough sleep for 2!

So why is it harder to sleep during pregnancy?

  • Your bladders capacity has reduced so making it more likely that you will need to wee during the night
  • You might notice that your baby has long periods of stillness, especially if you are moving about which is like rocking them to sleep. But the minute you stop and sit still or lay down it’s like the party has just started and baby is hitting the dance floor!
  • And then there is your growing bump to contend with. In the later stages of pregnancy I ended up with several strategically placed pillows (between knees, under bump, behind my spine) to ensure that ‘perfect’ position, i.e. the only one I was comfortable in!
  • As your baby gets bigger lots of your organs are getting a bit squashed making it more likely you experience heartburn or nausea.
  • With the increase pressure in your veins due to more blood flowing round your body, a shift in hormones and increase in weight, you may experience cramps or restlessness.
  • You have lots of new thoughts and challenges ahead so your mind can often be whirring when ideally you want to be sleeping.

My top 10 tips for getting a good nights sleep

  1. Become aware of what you are eating and drinking before in the evening. Avoid all caffeine from 6pm onwards.  Keep drinking water as it is extremely important to stay hydrated.Sleeping in Pregnancy
  2. Drink a soothing bed time drink an hour before bed such as golden milk (almond milk with turmeric and cinnamon) or herbal tea – avoid hot chocolate as the sugar and caffeine will keep you buzzing.
  3. Avoid spicy foods or those which you know may cause heartburn
  4. Take a walk in the early evening – helps with circulation, getting some fresh air and having gentle exercise.
  5. Avoid screens – especially checking your social media before bed – the luminosity of the screen increases the hormones that keep you awake!
  6. Practice calm gentle breathing, visualisation and relaxation techniques. (see below)
  7. If you have any worries or concerns write them down in a note-book before going to sleep – that way they are out of your mind and on the paper so you are effectively letting them go.
  8. Create an indulgent no screens bed time routine – have a soothing bed time drink (see above) 20 minute warm bath whilst burning some lavender oils, 10 minutes writing down thoughts and ideas, 20 minutes reading a good book and finish off by listening to a relaxation track
  9. If you wake in the night, go to the toilet then come back to bed and listen to a relaxation track or practice your own mediation or mindfulness.
  10. If you are still busy thinking about stuff then get your pen and paper out and write down any thoughts or concerns

Easy to sleep

A great way to help you fall asleep is to practice breathing, relaxation and distraction techniques, which allow your mind to drift, become quiet and sink into sleep. Instead of trying to plan the next day or worry about what is in the freezer for tomorrow’s tea, simply focus on your breathing and practice letting the tension in your muscles go and quietening the mind.

Easy to Sleep
Easy to Sleep

This is all made so easy for you by listening to a hypnosis track such as my Natal Hypnotherapy Easy to Sleep track.

This is a relatively short track which takes you slowly and gently into a deeply relaxed state. This helps to quieten your mind, focus on your breathing and relaxing the muscles in your body with specific suggestions about finding just the right position to be comfortable in. It then encourages you to imagine being on a beautiful beach where you are guided through an exercise to mentally let go of any worries, concerns or discomfort which may be the reason you are struggling to sleep. The last section encourages you to become even more relaxed, even more at ease and then gently fades out leaving you in this calm relaxed, sleepy state.

Women who listen to it often do not remember hearing the last section as they have drifted off to sleep by then.

It can be used to go to sleep when they go to bed or to help them get back to sleep if they have woken in the night for whatever reason.

You can make the most of our special offer and get 3 for 2 on all Natal Hypnotherapy Downloads (ends Feb 29 2015)

Want more top tips on preparing for birth? Click to download your poster

Click to download your poster

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Lose weight after having a baby – the healthy way

I am really excited to launch my new “Healthy eating for new mums – a sensible approach to lose weight after having a baby”.

Having been through the process to try and lose weight after having a baby 5 healthy eating for new mums shadowtimes, I really understand how challenging it can be. After my first 4 babies it was a real struggle and I never managed to get back to my pre pregnancy weight – this was more to do with my love of chocolate and often hoovering up the kids food, than anything else.

Madly enough, I never used hypnosis to help me lose the extra weight (in spite of my work and training!!). However, some time after my fifth baby I became far more aware of food and nutrition, and started using hypnosis to help me overcome my chocolate cravings.

I am thrilled that I am now back to my pre pregnancy weight (in fact just below it and I love the way I look)!

So I have created this “Healthy eating for new mums” track to help all new (and not so new) mums to easily make the changes that I finally discovered 14 years after my first baby!

A gentle and sensible way to lose weight after having a baby

To start with, this track is NOT about a quick fix, celeb style, fast way to lose weight after having a baby approach. This is not about going on a crash buy nowdiet or reducing calories. This track is all about acknowledging your needs as a new mum by helping you change or improve your eating habits so you increase your intake of healthy, nutritious food, increase the amount of water you drink and decrease foods high in sugar, saturated fats and starchy carbs. In addition it helps you shift away from emotion based eating (ie eating out of boredom, stress, tiredness, habit) and towards eating mainly for nutrition as well as hunger.

In addition, listening to the track helps you to take time to slow down, stop and relax which reduces the cortisol or stress hormones that you get when you are tired. This is a double whammy as increased cortisol can make it harder to lose weight after having a baby.

Listening to “Healthy eating for new mums”  will help you:-

  • eat more vibrant colourful fruit and vegetables
  • eat less sugars, fats and complex carbohydrates (bread, pasta)
  • drink more water
  • reduce cravings and bad habits
  • recognise when you are full and then stop eating
  • avoid picking food from your baby or toddler
  • avoid unhealthy snacks between meals by using simple triggers
  • practice mindfulness to help you stay calm and focused.
  • eat for the right reasons and not based on your emotions
  • create a more positive and healthy relationship with food
  • Increase your health and vitality to cope better with sleepless nights and long days.weight gain in pregnancy

“I have listened to the track for three weeks and I’m drinking way more water (instead of squash or diet coke), I don’t even want chocolate (very unlike me), I am enjoying looking for and choosing healthy food and still feel like I am eating loads. I’ve lost 3lb!” Judy

The average woman gains about 28 lbs during her pregnancy, however only about 7lb of this is extra fat and 8lb is excess fluid, which was an integral and necessary part of keeping you and your baby healthy. Once your baby has been born, you will of course lose about half of the amount you have gained which is made up of  your baby, the placenta, amniotic fluid and increased blood flow.  However, initially your body will retain the excess fat and fluid that you gained during your pregnancy as a store to supply your breast milk production. Over the next few weeks you will naturally continue to lose some of this weight as your body releases excess fluid and the fat is used for milk.

For most women who maintain a healthy diet and active lifestyle, the remaining 10 – 12 lbs will gradually disappear over the next 6 – 9 months.

How long will it take to lose weight after having a baby?

This will depend on many factors however the key is to go slow and steady – ignore all the hype about celebrity weight loss. However, by using this track you will be upping your health and well being and changing habits so that you no longer crave the unnecessary foods that lead many women to retain or gain weight. As a result you are likely to lose weight at a steady, healthy and maintainable pace. Many women find they lose 2 – 3 lbs a month so you can expect to lose any excess weight from 6 months – a year.

How exactly does Hypnosis work?

The process of hypnosis enables great communication between your conscious and subconscious and so by listening to and absorbing the words and suggestions, you are able to easily change patterns, thoughts, beliefs and habits at a deeper subconscious level. By creating new associations and patterns, your subconscious is sending new helpful messages to your conscious, so you no longer rely on will power to control what and how much you eat.

There is a great deal of evidence that diets do not actually work in the long term. It is only by changing your thoughts, triggers and eating habits to ones which are healthy and beneficial, that you will reduce your weight and size to one which is right for you. By listening to this track 2 to 3 times a week you will soon notice a change in your patterns, you will be drinking more water, feel less cravings, enjoy the food you do eat and feel more in control of your choices.

Getting the most from this Healthy eating for new mums track

I recommend that you start listening to this from 6 weeks after your baby is born and carry on until you no longer feel you need it.  It is also appropriate for women with older babies or young toddlers.

How often should I listen to it?

In the first week aim to listen to it 4 – 5 times and then reduce that to 1 – 2 times a week until you are happy with your new healthy eating habits.  It is also a great way to relax, get a bit of you time and help you feel more in control in other areas of your life as well.

Can I start listening to it before 6 weeks?

I don’t recommended that you do as your body is still going through many changes since the birth.  However that does not mean you can’t still eat healthily.

Is this safe to use when breastfeeding?

Yes – this is not about crash diets or reducing how much you eat.  This is more about choosing healthy options and increasing your water intake which are both beneficial when breastfeeding. You need approximately 300 calories extra a day to produce milk for your baby compared to mothers who formula feed. This means that breastfeeding alone can help you to lose weight if you simply continue to eat healthily. There is also evidence to suggest that breastfeeding may help you to keep your weight off in the longer term.

How long does the Healthy eating for new mums track last?

The track lasts 28 minutes. Aim to listen to this at a time when your baby or toddler is either asleep or being taken care of by someone else. Ideally listen to it at a time when you would not normally going to sleep, however if you can only listen to it at bed time then it will still be beneficial.

Order a copy of your track by clicking here

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healthy eating for new mums shadow