There has been a study among breasfeeding mothers that working moms are more likely to stop breastfeeding between two to six months due to their work.  So, what do you do to continue breastfeeding even when you are working? Here are a few things you can consider and follow so you can still breastfeed your child even when you’re back to work.

Purchase a quality breast pump that will be appropriate for your needs. If you plan to pump for most of your baby’s daily feedings, then buy a pump that can give you the most benefits. A double electric pump will enable you to save time because it can pump both breasts at the same time.  There are different types of breast pumps available in the market that will suit your daily pumping needs. Choose the one that will be affordable and appropriate for your situation.

Talk to your employer before going back to work about your pumping milk at the office. Tell your boss about what you intend so you can get his or her support. But if your boss is hesitant about it, then reassure him or her that this will not keep you from accomplishing your responsibilities in the office.

Determine and keep your daily schedule for pumping milk. Find out the times when you have the most milk and schedule your pumping session at these times. It is also recommended to express milk after three to four hours but be flexible in case there are emergency and urgent situations at work. Whenever possible, add an extra pumping session to your daily schedule. In this way, you will have extra milk for those times when you cannot pump because of a busy schedule.

Relax while having your pumping session. As you pump milk from your breast, do not think about the things that you still need to do. Instead of filling your mind with work-related concerns, try to think about your baby and enjoy the moment. You can close your eyes and give your time to rest while doing it. You can also look at the picture of your baby or imagine holding your baby.

Store expressed milk properly. Always label the bottle of expressed milk  with the date before placing it inside the refrigerator at home or on an insulated lunchbox when you are at work. This will ensure that the milk pumped earlier will be consumed first than those that were extracted at a later time. Keep an extra bottle of expressed milk inside the fridge at home. At room temperature, breast milk can last up to 10 hours. Inside the refrigerator, it can be stored up to 8 days. It can be even last up to 2 weeks when stored inside the freezer compartment.

Determine your baby’s daily feedings. Find out how many bottles of milk your baby can drink within the time that you are away for work and add an extra bottle so you won’t have to worry about having an extra pumping. Also, monitor which of the bottles you have placed on the fridge had been consumed and if there is any bottle of milk left for your baby.

Dress up suitably for your pumping sessions. You can bring a jacket, a blazer or a cardigan sweater to work  to cover up any leak spots  after a pumping session. To avoid embarrassment, it is best to bring something that you can wear over your blouse or office uniform when the unexpected happens. You should also wear absorbent nursing pads or bring an extra for leaks. Breastfeeding working moms are also advised to wear printed tops instead of plain-colored ones so that leaks may not be easily seen.

With proper planning for your pumping at the workplace, you don’t need to worry working mom. You can do it! Just follow these tips and you’ll be able to handle the role of a breastfeeding working mom.

Amidst of all these activities to accomplish in one day, do you ever take some time for yourself? Most working mothers I know, say they no longer have time for themselves. They have only twenty-four hours and within the day they need to take care of the household needs, the children, their job (on top of all these) and their husband. Does this mean super mothers cannot have some time for themselves away from their busy schedule?

Of course, super mothers like you should have a “time out.” Mothers are also humans and  they should give themselves time to rest, relax and recharge from the stress and tension of their everyday concerns. If mothers do not relieve themselves of stress, there are long-term consequences that might not just affect the mother, but the whole family as well. Mothers can be affected physically, physiologically and psychologically by high levels of stress. Studies show that diseases are caused by stress. No wonder, you experience headaches, backaches, muscle pains, sleep abnormalities, high blood pressure and a lot more. Now if illness strikes you, who would take care of your family in the long run, Super Mom?

But what can you do? Should you neglect other activities that need to be accomplished just to have a break for yourself? Do you feel guilty just thinking about it? Well, you shouldn’t feel guilty about taking time for yourself for it would also benefit your family. Having a break or a time out will allow you to reduce the stress that you feel so you won’t be grouchy and you won’t quickly snap at your children. Time for yourself will allow you look at yourself, your family and your job. You can reconsider your priorities and goals in life and focus on what is most important. It will also be good to hide away before the stress causes  you tot ‘explode’ on the people you love. Relieving yourself of negative emotions will reduce the risk of hurting your loved-ones.

So, you’ve already decided to take some time out. Now what? Does it mean you have to take one day off away from your home and work to go someplace else? No, it doesn’t really mean that way. Having a fifteen-minute to a one-hour break everyday will already be considered a time out for you. At this time you can read an inspirational book, listen to your favourite song, go for a walk, watch an entertaining television show, engage yourself on a hobby, eat your favourite food, or just take a nap. There are countless possibilities for you to enjoy that short break. You don’t really have to hire a babysitter or ask someone to watch over the kids, for you can do this while your children are sleeping at home or when having a break at work. It is recommended that you write down the things you need to do for the day, schedule a time for each activity according to importance then, block off some time for yourself.

Aside from short breaks everyday, you can also have weekly time outs. Once a week or once every two weeks, you can go out for dinner with your husband, eat lunch with your friends or colleagues, visit tourist spots or even go to the spa. Again, there are many possible things you can do to spend your de-stressing time. You can choose to be alone so you have time for contemplation or reflection or you can bring along your husband for a chance to bond with him.

Don’t wait for another day, week, month or year. Give yourself some time out and you’ve got to do it now!

Given the fact that you have just become a mother, it is very important to heed to your bodily needs before you embark onto any new exercise regime. With yoga, it becomes even more important to ensure that you are absolutely in tune with your body and mind. Yogic postures or asanas require a lot of practice and patience to get it right and can even cause strain to your muscles unless you perform them under the watchful eyes of an instructor. Most yoga teachers feel that yoga should always be practiced under the tutelage of a guru or teacher, if you want to get the best results. Moreover, before you begin any form of exercise, it is important that you consult your doctor and ensure that you are ready to begin.

Having said that, there are certain exercises, which are really basic and can be done at home, without causing much trouble, but care should be taken to always listen to your body and never overwork it. Before beginning any form of exercise, warming up is absolutely essential for getting the muscles ready and comfortable. These are simple stretches that can be done by almost anyone.

Postnatal exercises normally center on the belly, hips and thigh region of the body as these are the regions where the muscles are weak and require to be strengthened. While performing postnatal exercises, extra care should be taken not to strain your belly or pelvic region, especially if you have had a C-section as the area is still vulnerable. The basic advice is to go slow and take it one step at a time. Commonly advised yoga positions for post natal situation include the cat stretch pose or marjarasana. This is very good for stretching the back muscles. Another very interesting asana is the viparita karani asana or legs up the wall pose, which is good for restoration of circulation in the body and strengthening of the uterus. The bhujangasana or cobra pose is an excellent stress reliever and helps reduce fatigue.

Other regularly used yoga postures included the yoga tree pose, which is meant for balance or the king dancer pose, which strengthens the legs and thighs. Trikonasana or triangle pose is another very important postnatal yoga posture, which helps strengthen your legs and also regain your pelvic balance. It is important to remember that the abdominal muscles are most strained post delivery and in order to strengthen those muscles another very important asana is the modified boat pose or the navasana. Similarly, dhanurasana or the bow pose is very good for strengthening the back muscles, which are again stressed during pregnancy.

All yoga exercise routine should end with relaxation and the best way to ensure such relaxation is through the practice of pranayama or breathing exercises, which are guaranteed to refresh your mind and relieve you of all stress, both physical as well as emotional and mental.

How can you overcome the challenges of being a woman in the 21st century? Simple. Practice these four life skills.

1. Learn to communicate and express your feelings
2. Learn to set boundaries
3. Learn to love yourself
4. Learn to let go

Life Skill 1: Communication and Self-expression
To do a good job of communicating your feelings, it is imperative to first listen. Accept other people’s point of view. If someone needs you to do something, before saying yes immediately, take a moment to check if you have the time or ability to do the job, or project or errand. If you can’t, explain why you cannot do it and how you feel about doing or not doing it. You will gain respect from your self-expression.

Life Skill 2: Learn to Set Boundaries
People do not know what you are thinking, your lifestyle or whether you have the time or ability to do something. It is your responsibility to set boundaries of how much time you wish to spend with a friend who calls you up for coffee. Another example, could be a relative who wants you to accompany him or her to go somewhere when you have no business being there. Learn to say “No”. If you think saying “Yes” when you mean “No” is easier, then deep inside you, you will be eating yourself inside out! And quite frankly, is it their fault that you feel miserable? They are not mind-readers. It’s your responsibility to express yourself truthfully.

Life Skill 3: Learn to love yourself
By loving yourself I mean being aware of your mental, physical, emotional and spiritual well being. It’s not being self-centred, it’s self-care. If you can’t take care of yourself, how balanced can you be? How can you look after others? How can you be a role model?

Life Skill 4: Learn to let go
Many people I know are very hard on themselves. Being perfect is so important to them that they cannot take failure as a form of feedback. If you think being a perfect mother, daughter, daughter-in-law, sister and wife are very important roles, you will find yourself being torn apart and overwhelmed. Chances are you will feel very angry, guilty, and frustrated. Letting go of playing perfect roles is the first step to accepting yourself as who you are, whole and complete. Try it, it is liberating!

About the Author
Dolly Y. is the chief coach and founder of Mindset Coaching that specialises in life coaching. She is a Results Certified Coach (Australia), member of the International Coach Federation, Singapore, and member of Asia Pacific Alliance of Coaches (APAC). She is also an Active Parenting Certified Leader as well as a Certified Parent Facilitator for Parenting Workshops.

In the article, from the “Mother and Baby” magazine, Blundell wrote about how she bottle-fed her baby since birth because “I wanted my body back”. (And some wine)”. “They’re part of my sexuality, too…And seeing your teeny, tiny, innocent baby latching on where only a lover has been before feels, well, a little creepy,” she added.

The Ministry of Health and Family Welfare in India and most other countries recommend complete breastfeeding up to 6 months. Still, Blundell has not been not swayed – “there are all the studies that show [breastfeeding] reduces the risk of breast cancer for you, and stomach upsets and allergies for your baby. But even the convenience and supposed health benefits of breast milk couldn’t induce me to stick my nipple in a bawling baby’s mouth,” she declared.

A spew of criticism and comments were left behind, following the article published on this month’s copy of the magazine. An enraged mum even commented that “As a formula-feeding mum who was unable to breastfeed, I am left wondering whether, thanks to this piece, people who see me giving my baby a bottle may assume that I am doing so because I…found the idea ‘creepy’.”

Breastfeeding advocates and parents feel that, even if the article was meant to be a tounge-in-cheek view of the issue, that it was in rather bad taste, especially if somebody came across it while “feeling vunerable post-natally and struggling with breastfeeding.” Many others felt it might have been a turn-off from mothers who were thinking of breastfeeding.

In spite of this, there were some who took rather well to the article, applauding what they called her “refreshing” view. Said the editor of the magazine, Miranda Levy, “This was her personal experience, and has a place in the debate…We have made readers feel ‘normal’ and less of a ‘failure’ for not managing to breastfeed – a situation which is incredibly common.”

Is breastfeeding “creepy”? What do you think?

1. Work with a dietitian to develop a meal plan that will be beneficial to you and your baby.
2. Avoid eating too many sweets, watch the carbs and try to eat frequent meals.
3. Fresh fruits, vegetables and whole grains all eaten in sufficient amounts are greatly emphasised upon.
4. Exercise for about 30 mins a day but also check with your doctor about the right amount of exercise that is appropriate for you.
5. Blood sugar should be checked often.
6. Take your diabetes medications as prescribed by the doctor.

Here are some yummy and nutritious vegetarian pregnancy recipes that you can try out, for a change from the usual curries and kheemas:

Mushroom and sweet corn porridge

• Good source of selenium, copper, vitamin A and C

What you need:

• 120g sweet corn
• 80g dried mushroom
• 80g carrot
• 8 cups of water
• 1 tsp salad oil
• 1/2 tsp salt

What you do:

1. Wash and dice carrot
2. Wash the corn and drain
3. Soak the mushrooms until soft and drain
4. Slice the mushrooms thinly
5. Wash and soak the rice for 30 minutes
6. Place the rice in a pot and add water
7. Bring to a boil and lower heat to a simmer
8. When the porridge is done, add carrot, mushrooms and sweet corn. Cook till soft
9. Add salt and salad oil before serving

Baby corn with snow peas

• Good source of dietary fiber and Vitamins A, B and C

What you need:

• Baby Corn
• Snow Peas, washed & stringed (strip out the fibrous edges)
• 4 cloves garlic, minced/chopped
• ½ Cup blanching liquid from baby corn (or use ½ cup plain water)
• 1½ Tbsp Oil
• 1 tsp light soy
• 2 Tbsp Rice Wine
• 1 tsp sugar
• 1 tsp corn flour mixed with 2 tsp cold water

What you do:

1. If using fresh baby corn, blanch in boiling water for three minutes first. Drain and reserve ½ Cup of the blanching liquid. Slice each ear of baby corn in half lengthwise.
2. Heat oil and fry garlic until fragrant. Add snow peas and stir-fry for 2mins. Add baby corn & stir.
3. Add remaining ingredients except corn flour paste. Bring to a boil.
4. Add corn flour paste and stir until sauce is thickened and clear. Serve.

Spinach with minced garlic

• Good source of iron and calcium

What you need:

• Chinese Spinach
• 2 slices old ginger, shredded
• 3 cloves garlic, chopped
• 2 tbsp oilSeasoning:
• 1 tsp soy sauce
• 1 tsp sugar

What you do:

1. Wash and pluck spinach into four inch lengths.
2. Heat oil. Fry ginger and garlic until fragrant
3. Fry vegetables and add seasoning and fry well for approx. five minutes.
4. Serve

Cauliflower and broccoli with milk

• Good source of Vitamin C, K, B5, B6 and manganese

What you need:

• Cauliflower, broccoli, frozen mixed vegetables
• 1½ tbsp flour
• ½ cup fresh milk Seasoning:
• ½ tsp salt
• Dash of pepper

What you do:

1. Wash cauliflower & broccoli, cut into florets.
2. Put the cauliflower, broccoli & frozen mixed vegetables with a little hot water, cover with microwave wrap, and “steam” in microwave for 4 to 5mins.
3. Arrange the Vegetables on serving plate
4. Fry flour with 1½ Tbsp oil in a wok over low heat until slightly brown. Gradually add in fresh milk and blend well. Stir in seasoning. Mix well, and pour over vegetables.
5. Serve.

He found himself thinking about sex even while listening to his wife reading a story by Dr. Seuss. While he was feeling hard up and demented, his wife looked like she was totally in love. He felt like he was the third wheel intruding on his wife’s blissful relationship with someone else. The object of her affection?

Their baby.

Experts say that we all have “eros” in us. It is a force that motivates us to love and to create. For mothers, doting, cuddling, feeding and fussing over their babies are wonderful expressions of this powerful force. When couples are newly-married, the only object of a wife’s eros is her husband. But as soon as the first baby is born, things totally change.

Wives can become so busy fawning over their babies that they don’t even notice their husbands at all. This usually makes men feel rejected and depressed.

Therapist Esther Perel advises couples to redirect eros back into their relationships. Wives should learn to reallocate energy back into their intimacy with their husbands. Maintaining balance is important in achieving a healthy family life.

So husbands, next time you feel like you’re the third wheel in your wife’s relationship with your baby, reach out to her and tell her that you miss her. Just hope that she’ll acknowledge you and reciprocate your attention.

A recent study carried out under the US federal government’s Women’s Health Initiative study on chronic disease, found that of 139,681 postmenopausal women, those who had breastfed for at least one month had lower blood pressure, better cholesterol and less frequent diabetes, all known factors for cardiovascular risk.

On average, 35 years had passed since the women had last breastfed, suggesting the benefits of breastfeeding last many years.

The study which will appear in the May issue of “Obstetrics and Gynecology, also found that the longer mothers breastfed, the more apparent the cardiovascular benefit, the study also found.

Women who breastfed for more than a full year had their cardiovascular risk reduced by 10 percent.

Pick me, choose me, love me…. This phase has gained popularity and has been spoofed on mercilessly ever since it hit television. What spurs on a hysterical fit of laughter really hides an underlying truth – a pitiful cry of weakness. Asking someone out loud to love you seems to be a way of saying, ‘I can’t love myself so please help me to do it.’

The Importance of Loving Yourself
What makes a person not accept and love himself / herself? Low self-esteem. A surprisingly high number of people suffer from low self esteem. Often a person who has a low self esteem doesn’t love himself, making the feelings even worse.

Low self-esteem stems from a variety of issues. It could be perhaps due to ridicule of a certain feature or aspect of a person or the constant strain of comparing oneself to those of a higher calibre. A constant suffering of low esteem could lead to depression, at times. Loving yourself brings about self-confidence. However, the line between loving yourself and egoism is a thin one and you definitely do not want to go aboard with loving yourself. Everything has to be done in moderation.

How Do You Love Yourself?
Love yourself. A case of easier said than done. Exactly how do you go about loving yourself? You could give yourself a hug to begin with. Go on. Put your two arms across yourself and squeeze tight. There, felt good didn’t it?

Seriously, loving yourself requires nothing much. Think about what makes you the person you are. Who are you? Why are you, you? Love yourself for all the positive parts and accept your flaws. Just because you accept your flaws, doesn’t mean you are a weak person. It means you’re aware and kind to yourself for such acceptance. However, if you merely accept your flaws and do nothing about it, then you are indirectly accepting the need for no improvements to those flaws.

The next thing to loving yourself is to trust yourself. Trust yourself on your judgements. Having a ‘self-trust’ builds confidence. Also, be truthful to yourself. We don’t mean eat a chocolate cake and make yourself belief that it does nothing to your calorie intake. We are talking about emotions. Many people often lie to themselves about their own feelings. Acknowledge your sorrow as much as you acknowledge your happiness or vice versa. Do not deny yourself of truly feeling how you want to feel.

Make a list. Have two columns and in one column fill in the stuff you like about yourself. In the second column, fill in the things you do not like about yourself. As tempting as it may be to have the second column longer than the first, try to avoid doing that. If you have trouble with ‘The List’, have your spouse or a group of your close friends draw up the list of your positive points.

Loving yourself requires you to take care of yourself. If you were to go around proclaiming you love yourself to bits but neglect your health and overwork or overeating, then it makes no sense. As the popular phrase goes, your body is your temple.

Love the zest you have for life. Love everything unique about yourself. Love yourself. Marriages have been known to break due to lack of love individuals have for themselves. If you can’t love yourself, how could you expect anyone else to? By loving yourself and accepting yourself, you will be able to see your life in a more positive light.

Only when you love yourself, then can you love someone else unconditionally.

Useful Numbers and Links
These are useful to keep handy, to print and keep it in your wallet.

SOS hotlines in India: India Suicide Hotlines
Websites for = Suicide and other pressing and urgent matters.

Pregnancy Crisis: 301-602-7173
Opening hours    : 24/7
Specialises in       : Pregnancy-related problems