Preparing Your Home for a New Baby: A Room-by-Room Checklist

Creating a safe and welcoming environment for your new baby is crucial to preparing for parenthood. Not all of these items need to be purchased before babe is here, however here's a room-by-room checklist to help you get your home ready for your little one's arrival:

Nursery:

1. Crib and Bedding: Ensure the crib meets safety standards, and use a firm mattress with a fitted sheet. Avoid using pillows, blankets, or stuffed animals in the crib.

2. Changing Table: Stock it with diapers, wipes, and diaper rash cream.

3. Clothing Storage: Organize baby clothes in the closet or dresser.

4. Baby Monitor: Set up a baby monitor if you plan to use one.

5. Nightlight: Consider a dim nightlight for late-night feedings and diaper changes.

6. Laundry hamper

Kitchen:

1. Baby Bottles and Feeding Supplies: Sterilize and organize bottles, nipples, breast pumps, and formula if needed.

2. High Chair: If your baby is ready for solids, have a high chair.

3. Baby-Friendly Utensils and Dishes: Purchase or set aside utensils, plates, and bowls for your little one.

Living Room:

1. Baby-Proofing: Install safety gates and secure heavy furniture to prevent accidents.

2. Toy Storage: Set up a designated area for baby toys.

3. Comfortable Nursing Area: Create a cozy spot for breastfeeding or bottle feeding.

Bathroom:

1. Baby Bath Supplies: Gather baby shampoo, soap, a soft washcloth.

2. Baby First Aid Kit: Include a rectal thermometer, baby nail clippers, and infant-friendly pain relievers.

Bedroom:

1. Your Sleep Space: If the baby shares your room, set up a bassinet or co-sleeper for easy access during nighttime feedings.

2. Blackout Curtains: These can help create a conducive sleep environment for you and your baby.

Laundry Room:

1. Baby Laundry Detergent: Have a separate detergent for baby clothes to avoid skin sensitivities.

2. Dirty Diaper Disposal System: Consider a diaper pail for convenience.

General Safety:

1. Outlet Covers: Childproof electrical outlets.

2. Safety Latches: Install cabinet locks to keep hazardous items out of reach.

3. Window Guards: Consider window guards for added safety if you have low windows.

4. Smoke and Carbon Monoxide Detectors: Ensure they are in working order.

Car:

1. Car Seat: Install it properly in your vehicle before the due date. This can also be done at any firestation.

2. Mirror: Install a rear-facing baby mirror to monitor your baby during car rides.

Emergency Contacts:

1. Pediatrician: Please ensure your pediatrician's contact information is readily available.

2. Poison Control: Post the number for poison control in emergencies.

Regularly review and update these safety measures as your baby grows and becomes more mobile. This checklist will help you prepare your home for the new addition to your family and ensure a safe and comfortable environment for your baby's arrival. Maintaining well-arranged areas throughout your home will greatly simplify your life. In the initial weeks, your hands will be occupied, necessitating multiple instances of commonly used items. Establish feeding, changing, and sleeping stations in various rooms for optimal convenience. Place all essential supplies in baskets at each station to minimize the need for constant room-to-room trips. Ensure everything is easily accessible for you while tending to your baby, whether during feeding, rocking, or soothing.

XOXO-Holly

Post-Partum....Tips for Thriving

One of the things I see so often is that we put so much effort and time into the pregnancy and not so much planning into the postpartum time. It bears mentioning that planning for this portion of the journey can be helpful and necessary. Honestly, it’s not necessarily about the fancy gadgets and nursery decor. Taking time to plan meals, meal delivery services, household tasks, and who, if anyone, can come to help once you get home is a critical element. Delivery can also impact the type of support you may need, so a plan is necessary.

I read an article the other day that said that we are doing a disservice by telling parents that “it takes a village.” While I don’t disagree with the statement, the village has changed, and frankly, it is typically a village you need to pay for. Gone are the days when family was directly down the street, and everyone took a shift. One of the best things you can do is plan for support, and it may be support you pay for. A postpartum doula is a great investment and can really help with the transition to coming home. It can be helpful whether you are a first-time parents or if you are bringing him a 2nd or 3rd baby. Let’s have a look at the type of support that they provide.

Practical assistance: Doulas can assist with household chores, meal preparation, and running errands, allowing the new mother to focus on her recovery and bonding with her baby. This practical help can significantly reduce stress and exhaustion.

1. Breastfeeding support: Postpartum doulas can provide guidance and support for breastfeeding, including latching, positioning, and answering questions about infant feeding. They can also offer resources for addressing common breastfeeding challenges.

2. Newborn care education: Doulas can help parents learn about newborn care, including diapering, swaddling, soothing techniques, and safe sleep practices. They can provide guidance on infant sleep schedules and assist with creating a structured routine.

3. Postpartum recovery support: Doulas can offer information and guidance on postpartum recovery, including physical and emotional healing after childbirth. They can help the mother understand the changes her body is going through and offer strategies for self-care.

4. Sibling and family support: Postpartum doulas can assist with sibling adjustment and help the whole family adapt to the new addition. They provide care and support to older siblings and help the family maintain a sense of normalcy.

5. Infant care assistance: Doulas can help with newborn care, including diaper changes, soothing techniques, and basic baby care. This can be especially helpful for first-time parents or those with limited support networks.

6. Sleep support: Doulas can offer guidance on establishing healthy sleep habits for both the mother and the baby. They can help parents navigate infant sleep patterns and offer strategies for improving sleep quality.

7. Non-judgmental support: Postpartum doulas provide non-judgmental support, respecting the parenting choices and philosophies of the family. They offer information and guidance but don't impose their own opinions.

8. Reduced stress and increased confidence: The presence of a postpartum doula can reduce stress for new parents, increase their confidence in caring for their baby, and improve overall well-being. This support can lead to a smoother transition into parenthood.

   *It's important to note that postpartum doulas do not provide medical or clinical care; they complement the care provided by healthcare professionals. The specific services and scope of support can vary based on individual doula qualifications and agreements. The level and type of support needed can also vary depending on the family's circumstances and preferences.

   Don’t underestimate meal preparation or a meal service. One of the best healing practices you can add to your routine when arriving home with your new baby is nourishing meals. Here are just a few of the benefits:

   1. Convenience: Postpartum recovery can be physically demanding and time-consuming. Preparing meals can be challenging, and meal delivery services provide convenience by saving you the time and effort required to shop for groceries, cook, and clean up.

   2. Nutritional Support: Proper nutrition is vital for postpartum recovery and for maintaining energy levels, especially if you're breastfeeding. Meal delivery services often offer well-balanced, nutritious options that ensure you get the essential nutrients.

   3. Varied Menu Options: Many meal delivery services offer various menu options to cater to different dietary preferences and restrictions, making finding meals that suit your specific needs easier.

   4. Customization: Some meal delivery services allow you to customize your meals so you can select ingredients or dishes that align with your dietary preferences or restrictions.

   5. Portion Control: Meals from delivery services are typically portion-controlled, which can help new mothers avoid overeating or undereating, making it easier to maintain a healthy weight.

   6. Reduced Stress: Postpartum is a time of high stress and sleep deprivation. Meal delivery services can reduce the stress associated with meal planning, cooking, and cleaning, allowing new parents to focus on self-care and bonding with their baby.

   7. Community Support: Friends and family who want to help can contribute by ordering meal deliveries, either as one-time gifts or through meal delivery gift cards. This support can provide a network of care during the postpartum period.

   8. Time for Rest: New mothers can maximize their rest and recovery using meal delivery services while enjoying nutritious, satisfying meals. This can help with overall postpartum healing.

   9. Specialized Postpartum Menus: Some meal delivery services offer specialized postpartum menus designed to support recovery, such as meals containing ingredients that promote healing and lactation.

   10. Dietary Requirements: Meal delivery services can cater to specific dietary requirements, such as vegetarian, vegan, gluten-free, or dairy-free options, which can be essential for mothers with specific dietary needs or restrictions.

When considering meal delivery options for the postpartum period, it's essential to plan ahead and choose a service that aligns with your dietary preferences and any specific nutritional needs you may have. Additionally, it can be beneficial to arrange for meal delivery services before the baby arrives to ensure that you have a convenient and reliable source of nourishment during the early weeks of postpartum recovery.

Trust me when I say planning the postpartum time will be the best thing you can do for your family.

XOXO-Holly

Restore and Revive

I’m going to share a story about my motherhood journey. It’s a story about figuring it out, making mistakes, and trying to be everything to everyone> I should also share that I am the firstborn daughter to my mother, and that matters. Firstborn daughter syndrome. It’s a thing. Google it. We tend to be highly ambitious, driven, caretaking in nature, and people pleasers. If I’m honest, that described me perfectly. I really wasn’t too worried about becoming a mother; I relished it. When I became pregnant with my first child, I had a late-term miscarriage. It was devastating. It then took about a year and a half for me to conceive again, and at first, I did nothing but worry. I shared my birth story on my about me page, but I had no idea what I was doing when Oliver (my oldest child) was born. I worked full-time at a job that I loved and was navigating having a newborn as best as I could. What I could not see coming was the postpartum anxiety that would hit like a freight train and challenge our little family of three. I didn’t have a lot of support, and twenty years ago, you were taught to get through it. Figure it out. Now, fast forward to today….I have three children aged 20, 18, and seven, and I figured some things out. I want to share this with you so that you can not only restore and revive your body, but you will thrive.

Some of the biggest challenges that we face is finding ourselves again. Taking care of our body, allowing it to heal, and let’s not forget the invisible load of motherhood. It’s a lot, but it can be done. Life will look different, but it will be amazing. In fact, you can thrive at this parenting thing. I will say that it takes practice and the ability to extend grace. Everyone is getting to know each other, and not only that but roles within the family change. When I first went back to work, it felt hectic and chaotic, and there were some days I drove to work through tears. But guess what? We made it! By the time I had my third son, I had systems, and through a lot of trial and error, it actually became easy. I want to make it easy for you too. This is where the Restore and Revive Program will help!

Restore and Revive is an eight-week group program. We will meet virtually, or there will also be an in-person option. Each week we will cover different topics which will help you thrive and set yourself up for success from the start. I don’t want anyone else to struggle through it. This isn’t MY way of doing things; this is a program you can implement into YOUR family to feel good. I have worked with hundreds of families, and these are the tips and tricks that I’ve learned throughout many years of trial and error. There are things that we can do that will make things easier. How will you fit everything in? How will you make time to take care of yourself and work? We’ll do it together. Simply and in a way feels good for you. We will have time to build community and share. I want you to feel great again and have tools that are tangible. Each week there will be downloads and notes from our sessions so that you can sit back and take it all in. Meal plans, pelvic floor exercises, and resources that are actually helpful, not empty promises and hard-to-follow directions. Our meetings will last 90 minutes and will be full of evidence-based information.

The Restore and Revive Program is broken down into the following Eight Weeks:

• Postpartum Recovery (hint…. it takes much longer than six weeks).

• Pelvic Floor and Core (there will be some of this each week)

• Nutrition for postpartum and beyond (Metabolic eating)

• Adrenal health and Mineral Balancing/

• Meal planning (You don’t need to spend a tone of time in the kitchen)

• How to manage a family calendar and get back to work or a new normal plan

• How to avoid exhaustion and burnout and thrive

• Implementation

This program will be launching on August 7th, 2023, and the first-time offering will be limited to ten people. I am so excited to share all of this information with you, and I promise it will make a huge difference! Due to the nature of this program, it will only be offered three times per year, so if you would like to see if this is a good fit for your family, reach out to schedule a consult, and I’d love to see you in the Restore and Revive Program! You deserve this, and I’ll be sharing everything I’ve learned, implemented, and taught over the years so that you can come to thrive in your new normal. It’s a beautiful thing.

XOXO-Holly

Essential Oils in Labor and Delivery

I often am asked what I carry in my birth bag. If I'm being honest, not much. I carry bathtub handles for the birth tub so we can do Gilligan's Guide, some amino acids for myself, my camera if you have commissioned me to photograph your birth, your visual birth plan, some N95 masks, a traditional rebozo, and a few essential oils. Everything that you or I, as your doula, needs is available at the hospital or birth center and certainly at a home birth. Now, listen, I need to be honest with you. We will get a diffuser out for essential oils if that is important to you, but the oils I bring we also use on the body to release tight muscles and fascia and help you get into your birth space. I am not going to sell you on joining an MLM, that's not my jam, but I will share the oils that I use in the birth space and some helpful ones to have on hand at home and ones that will also work on the kiddos.

The two brands that I love are Plant Therapy and Young Living. Let's talk about the ones that I love for the kiddos.

Great on-the-go hand sanitizer.

Great for Growing Pains!

Use for Face Before Bed!

Neck Massage before bed! Great Calming Oil.

I’m going, to be honest, when I met my doula bestie, she smelled amazing! Honestly, I asked her name, and then immediately asked what scent she was wearing. It was a Young Living oil. As we got to be better friends, I began to learn a lot more about oils and ditched all the products that I had been using due to the number of toxins that were in most of the products that I had been using. I ordered from her often, until I finally signed up for Young Living as I wanted to be eligible to earn free products and get a discount. In full transparency, I have no desire to have a team, sign people up, or run an essential oil business. Period. I do however feel like I should share some of my coveted products, because they smell amazing, and are good for the body! Here’s the other thing, even my husband kinda rolled his eyes when my first order came, until his neck was killing him, and I pulled out the Deep Relief. Now, it is a full-on panic if there isn’t any in the house.

The One That Every House Should Have!

Helps with anything from sore muscles, nausea, and headache.

Lime, Cedarwood, and Lavender.

I can never shut my mind off at bedtime, and this helps me a ton!

I’m not going to try to convince you that you have to have these, but they were game changers for some of my clients, and for myself. I NEVER go to birth without them! EVER! I have a lot of oils from both companies and I have never been disappointed. I have replaced all the fragrances in our home with essential oils, and have never looked back. When I started to pay attention to how toxic beauty and body products are, I had to make a change. Here is what you need to know. The associative nature of the emotions that are attached by people to scent means that those smells that we tend to link to stressful/unpleasant healthcare situations, such as the eugenol (i.e., clove) smell of a visit to the dentist’s surgery, can all too easily end-up making us stressed (Robin et al., 1998, 1999). Over the years, researchers have also investigated the use of fragrance to help reduce stress during other anxiety-inducing medical procedures (e.g., Graham et al., 2003; Braden et al., 2009; Redd et al., 2009; Kritsidima et al., 2010; Ghiasi et al., 2019). There is also a growing body of research to suggest that ‘sweet-smelling’ ambient scents can help people deal a little better with pain (e.g., Prescott and Wilkie, 2007; though see also Marchand and Arsenault, 2002; Martin, 2006).

Based on the research above, we know that scent matters. That being said, the above brands and products have made a huge difference in this house, and I have also seen how scent can impact the birth space. Do yourself a favor, and treat yourself to some of these products. You’ll be happy you did!

If you would like to order from Young Living, here is my link.

Spence C. Using Ambient Scent to Enhance Well-Being in the Multisensory Built Environment. Front Psychol. 2020 Nov 19;11:598859. doi: 10.3389/fpsyg.2020.598859. PMID: 33329267; PMCID: PMC7710513.

XOXO-Holly

Setting Post-Partum Expectations

We need to prepare for post-partum as much as we prepare for birth. We need our support system to show up. We need to be having hard conversations with each other, and friends and family. We need to be planning for what we are going to need, and I am here to tell you, it is a lot more than just picking out the crib and stroller. I always tell my clients…..I will always tell you the truth, and here is the truth. Where do I see a great opportunity? Not just in bringing home your first baby, but baby number two. There is more to think of, and more to be ready for. Let’s talk about how we can be ready, and I’m gonna keep it real. I don’t want people to go into the romanticized idea of coming home. I want you to be prepared for the reality of coming home, and it can be hard. Have conversations about sleep, meals, and how your people can help you. How can you alternate making sure that you each are getting some sleep? Nothing causes more issues with your ability to regulate the nervous system and heal than lack of sleep, not to mention the ability to think clearly. Sleep is so important!

There is a lot to think about, but if we are prepared, we will be able to enjoy this time and feel supported. You need to be able to heal, love on your baby, and sometimes assimilate another child to this new world, and planning will make it better. One of the first things that I recommend is having a conversation with your partner about what the roles in the house are going to look like. The laundry, meal prep, errands, and everything else it takes to make your household run smoothly isn’t going to stop, so having conversations about these things will save endless tears, I promise.

Meal prep is a game changer, and not just when you first get home. If you are going to breastfeed and heal from birth, nutrition is a critical piece of this puzzle. You are not going to feel like preparing meals, but you are going to need meals so anything you can do to prepare for this is going to help. I always recommend people to have an instant pot. Now, don’t roll your eyes. That’s exactly what I did when my mother told me that I needed one. I ignored her advice on this for months, that is until she showed up at my house with a roast and her instant pot. This seven-pound roast with vegetables was ready in 50 minutes! You read that right, 50 minutes! A healthy meal that is packed full of nutrients only took that long. Steel-cut oats take two minutes to make, add some fruit, and nuts and you are able to start the day with the nutrition that you need to heal and take care of your baby. It is a game changer, and if you don’t have one, consider getting one. I have some sessions available at a discounted price for a 90-minute meal and nutrition consultation. We will cover how to meal prep, recipe planning, and how to make the most nutrient-dense breastmilk you can. Schedule that here.

One of the best things that you can do is have conversations with friends and or family about how they can help. People can’t come over if they aren’t going to help. Period. Don’t entertain your people. In order to visit, they need to prepare food, fold some laundry, and most importantly, listen. My favorite kind of visit is when they stop by, leave goodies at the door, and text a sweet message. Don’t be afraid to let people know how to support you, or what you need. These are your people. They love and adore you. You should be able to count on them. Gone are the days when the birthing person entertains the people who come to visit. It’s not helpful to anyone, and you don’t need any more work. My experience has taught me that people really do want to help, and if you let them know what you need, they will deliver.

Your goals upon returning home with your sweet, sweet baby need to be focused on you and your humans in your home. Be intentional in your conversations. Discuss meals, sleep, a break ( maybe you need to run to target because you want to, not becuase you have to), what can they do so that you can spend time with your baby and heal. This is a really precious time, and I want you to look back and realize that you came through the other side with amazing memories, a full heart and a lot of support. Support that you thought through, made known, and that your people delivered. There will be hard days, but there will also be days when you amaze yourself at your strength, at your ability, and you will look to the future and know that you can do it. I know that sometimes it seems impossible to imagine, but take it from me. My oldest is headed to college, and he was a NICU baby. It was hard. Despite all of that, I still look at him with amazement and think back to the endless days and nights in that NICU where everything was uncertain and I had no idea what to expect, and my people showed up in more ways than one. As he towers over me about to start the next phase of his life, I see that tiny baby sometimes, and you know what I think? I did it. I made it through all of that, but I didn’t just make it through, I loved a lot of it. I find myself still needing my people to show up, because I now know that raising these tiny humans is the greatest acheivment of my lifetime, and I look forward to watching, cheering, and supporting their next steps because I know what is possible.

XOXO-Holly

Nutrition for Postpartum

One of the things that I hear often is that people are so excited to birth their baby because they want to go back to their pre-pregnancy eating habits, and while that is tempting, I’m sure, what if we looked at it as a transition to a more healthy you? If we were honest, we would probably admit that we all could stand to make some nutritional changes. What if I told you that what you eat impacts your long-term health? What if I said that our diet impacts us on a cellular level? What if you knew that you would feel better, have more energy, and boost your immune system? Maybe, we could make the changes that will impact our health in a way that would be life-changing. Life-changing for us and our children. I want to be very clear, I HATE diet culture. I feel passionate about educating people on how they can feel great, have energy, and build their immune systems. There is nothing worse than taking care of our babies when we are struggling with sickness.

I have a couple of resources that are my favorite. The book The First 40 days is chock full of information that will support your health and well-being during postpartum time. If I am being honest, we don’t do this well in the United States. In Bangladesh, some typical meals are kalijira bhorta or black cumin mash seasoned with garlic and mustard oil which is thought to stimulate lochia and increase milk supply. In Nigeria, some traditional postpartum foods are pepper-leaf soup twice per day. This is made with scent leaves, utazi, udz, uziza, and ginger. It is believed that the spices help to restore the uterine genitourinary system. In India they use tradional Hariyali foods like panjiri. Panjiri is a warm, roasted whole wheat pudding containing dried fruits, seeds, nuts, and spice-infused waters with carom and fennel seeds, stimulating lactation. “Whether these foods and practices have proven nutritional or medicinal properties and the science is not wholly conclusive, there is immeasurable value in nourishing the birth parent.” (New York Times) One undeniable thing is that unless there are cultural ties that are binding new parents to the postpartum period, carried over from family matriarchs or traditional birth workers, a lot of us are left going back to our ways of eating on the go, grabbing something quick so that we can continue with our day with little to no thought on how we can nourish our body and our babies.

Let’s look at some of the foods that can benefit postpartum time to replenish our reserves and promote health and healing.

Soups and hearty stews with curries made with bone broth-these foods supply collagen-building amino acids (glycine, proline, and hydroxyproline), which are essential in the healing of the perineal and pelvic floor. It is also high in electrolytes and micronutrients.

High-iron, high protein foods. Slow-cooked meat like pot roast or pulled pork. This next one will be hard for some people, although from a nutrient perspective, it is jam-packed. Organ meats. Liver, Kidney, and heart. Lilly Nichols has lots of great tips on how these things can be “hidden” in meals so that you are getting the benefits.

High-fat foods. Pork, ghee, fatty fish, nuts, and seeds. These are great for breast milk.

Omega-3 fats. Seafood, eggs, grass-fed beef. These foods are high in choline which is imperative for a baby’s brain development.

Iodine-rich foods. Fish/seafood or Seawood broths.

Soft cooked vegetables.

Well-cooked grains/starches. Oatmeal, sweet rice, sweet potatoes. When this is eaten with protein, it is excellent to stabilize blood sugar and energy.

When I did a simple google search, some of the recommendations of foods to eat postpartum were things like chicken noodle soup ( I don’t mind this one so much as if it contains veggies, bone broth, and protein which is nourishing to the body). Some of the other suggestions were salted crackers, beef jerky, and apples. I fear that when googling this, that may stick with you, and one might be led to think that a snack of crackers is sufficient, especially when our culture puts a strong emphasis on “getting back to our pre-pregnancy body.” We need to focus on nourishing our body, healing, and having the energy required to take care of a newborn.

Here are some additional suggestions of powerhouse foods to aid in recovery and leave you feeling nourished.

Whole grains (rice, millet, quinoa, oats, and amaranth

Nuts and seeds. (almonds, walnuts, flaxseeds, pumpkin seeds, and brazil nuts)

Healthy proteins (organic eggs, chicken, grass-fed beef, wild salmon, sardines)

Seaweed

Legumes that are soaked to prevent gas. (black beans, adzuki beans, and chickpeas)

Olive oil or Avocado oil for cooking

Bone broth

I think that what we need is knowing that there are foods that we can add that will nourish our body, build our immune system, and will taste good, all while allowing us to heal—adding things that will promote tissue healing, improve circulation and contain nutrients that support hormonal health and emotional balance in our postpartum recovery. The goal is not to hurry our postpartum time. You grew a human. That’s a big thing, and I think it is high time for our culture to recognize its impact on our bodies and minds. Take the time, don’t hurry, and make things that promote your health a priority. Parenthood is a long road full of ups and downs, and you can do this. Let’s create a foundation that prioritizes your health and well-being as well as your babies. You will be happy that you did.

XOXO-Holly

Makhijani, P. (2021, February 25). How Food Traditions Nourish New Moms. The New York Times. Retrieved February 11, 2022, from https://www.nytimes.com/2021/02/25/parenting/postpartum-food-traditions.html

M. (2020, March 18). Real Food Postpartum Recovery Meals: 50+ Recipes & Freezer Tips. Lily Nichols RDN. Retrieved February 11, 2022, from https://lilynicholsrdn.com/real-food-postpartum-recovery-meals/