Raising Intuitive Eaters’s

Confused with all the info online about how we should be feeding our kids?? There’s a lot of fearmongering with regards to good food, bad food. All this fear mongering has left us downright confused and maybe even frustrated which isn’t what feeding kids and setting them up with positive relationships to food and their bodies should be about.

Kids are born intuitive eaters; they are self-regulating in terms of how much food they need. In other words, they listen to and trust their hunger and fullness signals! Oftentimes, adults try to influence children to eat less, eat more, choose different foods, and the pushier adults are, the more children will push back. The problem is they are reacting to you and ignoring their inner signals; it becomes all about the power struggle and the food is forgotten! Whether you're a parent, grandparent, aunt or uncle, teacher or childcare provider, read below how you can support a child's intuitive relationship to food and eating

How to support a child’s intuitive relationship to food and eating
• Children grow in spurts; sometimes they eat as much as an adult and sometimes they pick at their food. If left alone and not nudged, they will get everything they need over time.
• Children's food preferences will change, sometimes frequently and abruptly. Your child might want only peanut butter and jam sandwiches for weeks and then not touch it for months. If you don't make judgments ("you used to love this food, why aren't you eating it now?") they will likely go back to eating it at some point.
• Rather than focusing on a single meal or day of eating, look at the whole week. You may notice your child does get a variety of foods and will likely be getting the nutrition they need.
• Avoid telling children that some foods are "good", and some foods are "bad" or "junk", as that can instill feelings of guilt or shame for eating something that is perceived as having no value. Instead, tell children that "play food" isn't necessarily nutritious for the body, but exists to taste good and be enjoyed.
• Don't restrict access to play foods. Having access to play foods without guilt or shame for eating them will reduce the risk of your child fixating on – and potentially overeating – these foods. So allow them the cookie or chocolate bar in their lunchbox if allowed in the school. It’s better than them hiding wrappers from you in their bedrooms?
• Role model for your child by enjoying a variety of foods yourself, both nutritious foods and play foods.

Food is for hunger, satisfaction and nourishment. Supporting a child's intuitive eating cues means cultivating a positive and peaceful relationship with food, setting them up for trusting and respecting their bodies as adults. Whether it's in the home, school lunchroom, restaurant or at an event, your role in raising intuitive eaters is powerful! If you missed my last in person talk on Raising intuitive Eaters, don’t fret, I have an online variation on Wednesday 11th of September from 7-9pm over Zoom. Find the link on my events page or at www.momoyoga.com/yoga-with-cara/events. Please share with friends or anyone you think may need to learn more!

Say no more to dieting

Diet culture is everywhere and is unfortunately a multi trillion dollar industry. It sounds simple to say no to dieting but really we must try tap into and return to our innate ability to eat. 

Over time it can be as simple as eating what your body wants and starting to be kind to yourself, coming into your body rather than objectifying it. A simple tip I do with clients if I feel they are living from their head is to,  feel the feet on floor, look around smell the roses, use all five senses, be present and/or take one long deep breath.

Remind yourself how many diets you have done that haven't failed? Instead, trust that you will learn over time, while working through the Intuitive Eating Guidelines to recognise hunger and fullness cues. 

When you eat, try to eat with no distractions and what your body needs, what it wants, eat when your hungry, and until your full and SATISFIED. Eat what your body wants not what your mind wants.

Stop when your body has enough not when your mind does as then YOU won't feel satisfied. That is eating with kindness and compassion, not with the inner mean girl.

How can u get there?

Start slowly, small baby steps. Introduce one thing a day e.g. Eat when your hungry or eat without TV. Set it as a goal or as an action step until your next coaching session so there is accountability. Try not to take on too much too soon otherwise you may become overwhelmed. 

Loving your body

Hello Folks,

In a world that often tells us our bodies are not enough, it can be challenging to love ourselves fully. That's why I want to take a moment to remind you that your body is beautiful, unique, and worthy of love, just as it is.

Today, I'm drawing inspiration from the wonderful book by Sonya Renee Taylor; The Body Is Not an Apology. In her book, Taylor reminds us that our bodies are not problems to be solved but rather gifts to be cherished. Here are some tips from her book on how to love your body:

• Practice self-love: This means making a conscious decision to love and accept your body for what it is without trying to change it to fit society's standards.

• Surround yourself with positivity: This means getting rid of following social media pages and online icons who make you feel more critical of yourself.

• Get rid of negative self-talk: Challenge those critical thoughts by speaking to yourself kindly, as you would to a friend. Challenge the shoulds/musts/need to's 

• Celebrate your body's strengths: Focus on all the incredible things your body can do (with gratitude) rather than its perceived flaws.

• Take care of yourself: For me, this has been about getting some quiet time in the morning before the kids arise and engaging in movement that feels good to me and eating nourishing and yummy foods that satisfy me.
  

  Remember, loving your body is a journey, and it's okay if it takes time. It's never too late to start embracing yourself and the unique body you were given. Keep reminding yourself that you are worthy of love, just as you are.

Thanks for reading, please do get in touch if you would like more information or help in this area.

Yin versus Yang?

Hi Yogi’s!

I am on a mission to get people to practice more yin yoga! The benefits to our bodies and minds are immense. However, it is often the more yang style of yoga in which we find ourselves practicing. So what is yin yoga and how does it differ to yang yoga?

Yin yoga, similar to Accupuncture and Reflexology works along the meridians to clear and release blockages in certain organs within the body. Many deep rooted emotions can be released. The hips in particular store mainly our negative emotions like anger, fear and sadness so I often tell students to warn their partners in case of mood swings and to perhaps bring a box of tissues to dry their eyes upon leaving!

Yin is a slower style of yoga practiced in a non-heated room where asanas (poses) are held for longer periods of time, anywhere from 1-10 minutes. In my classes, most asanas, however, would be held from 3-5 minutes. Yin is a passive form of yoga that focuses on the Shakti (female energy) along the left side of the body. It represents the receiving parts of ourselves, in essence the Mother and the cooler months and seasons (think hibernation in Autumn). Yin is slow. It is meditative. It calls for us to slow down, to breathe deeply, to settle into our parasympathetic nervous system (rest and digest). Yin is an amazing practice for flexibility and range of motion as rather than use muscle strength, the asanas work on fascia and deep connective tissue.

Yang, on the other hand, represents the right side of our body the masculine part of ourselves. It is a faster paced, warmer style class and is represented by the warmer months and seasons. Asanas move from one to the other quite quickly so muscles are worked and strength is at the forefront.

Yin can be described as being the opposite to a yang (active) class, but when you look at a yin/yang symbol you will notice the small dot of white within black, and black within white. One cannot exist without the other because they are defined by their opposition to each other

So it is important to have both styles in our lives, just as we need a balance between both types of energies, the yin and the yang, the feminine and the masculine parts of ourselves. The problem nowadays, as I often share in my classes and at my retreats is that we live in a world where our masculine energy takes precedence. We rush from one thing to the next (I am so guilty of this), our minds are busy and most of us are living at a pace that does not allow for the yin part of ourselves and at a pace that we simply cannot keep up for the rest of our lives🤦‍♀️. Stress is a major inhibitor to yin and living in our fight or flight or sympathetic nervous system has become the norm.

This is where yin both on and off the mat comes in. Yin can be taking a bath, putting the phone down, turning the tv off, sitting in silence, lighting a candle, cuddling your kids, getting out in nature, walking on the beach barefoot, having a warm cuppa tea or just a lazy, stay in pjs kinda day. It can also be practicing a yin yoga sequence. There are lots on YouTube and at no cost at all! I will one day put up videos of sequences to work on different meridians and organs. There, I have said it, now I HAVE to do it!!

If you do practice at home to an online video, please do remember 4 basic Yin principles:

🧘‍♀️Come into the pose to your comfortable edge ( this will differ for every body, what you are looking for in yin is a strong sensation, maybe discomfort, but never pain.

🧘‍♀️Hold the pose for a longer period of time (usually 3-5 minutes)

🧘‍♀️ Be still. There are two exceptions to this final principle 1. if you start feeling pain, you get out of the pose. 2. If you would like to move deeper into the pose.

🧘‍♀️Try to practice Patience. If you are new to yin, you may find it INCREDIBLY frustrating, the silence and stillness is something most of us are really not used to in our busy urban lives. It is also difficult to hold back when the desire is usually there to push ourselves into the deepest variation of a pose.

Kids Screentime & Sleep Hygiene

We have witnessed in this house since the Christmas break more toddler tantrums in our two year old. She is cranky, irritable/ inconsolable, experiencing a lot of sleep disturbances including night tremours🙄. It got me wondering is it is just the overstimulation of Christmas, refined sugar at gatherings, the terrible twos, screentime or a mixture of it all??

We have been using a lot more screentime than I would like or be comfortable with. To get jobs done around the house, to have a shower or basically when they 'demand' it. I decided to test it and take matters into my own hands as our 4 year old has been off with her sleep telling me her brain won't let her sleep. At 4? Surely that is too young. I felt overstimulation was the problem and the answer was that both girls needed help to let their brains relax.

So yesterday, I took away all iPads (input serious meltdowns here from 2 year old) and repeated 'Peppa/Elsa are on their holidays'. We played games, coloured, wrapped teddies in old wrapping paper, played with new toys and went out for a very wind swept buggy walk to blow away the cobwebs.

I allowed a 30 minute short movie on tv before dinner and that was it. I pulled out all the stops at bedtime with a warm bath and 3 drops of lavender oil, warm milk and banana (trypothan to help with sleep), a bedtime story & baby sleep music. It worked!! Our two year old pointed at her cot (bedtimes have been like WW2) and slept through for the first time in 10 days. Our 4 year old was asleep within minutes!! It may have been a coincidence but I am convinced their little brains are being over stimulated.

I know there are times when it is hard to avoid it, for example, when they are unwell or perhaps you have a new baby and need something to keep the others occupied but I felt in our house it was slowly becoming the norm. I grew up in a house with none. Bar something short on our only channels of RTE1 and RTE2 on a Saturday. What I wonder is what is the effect of all this technology later in life given that it is relatively new? I am not disputing that there are many pros, I am just highlighting the cons I am noticing in this house.

I now need to clean up my own sleep hygiene and cut back on my caffeine which has slowly crept up to two coffees a day, which is not good for my adrenals. Since beginning to try build up my Instagram I have also been using screen time more than I would like so I am setting up my own rule of no more after 9.30pm. I know it can only be of benefit. What are your thoughts on it all in your household???

Pregnancy & New Mother’s Survival Guide

Motherhood is honestly an absolute blessing, but this does not mean that it is a walk in the park. As a mother to a busy little toddler, I have experienced a wide array of emotions and learnt valuable lessons, which I am eager to share. The initial stages of becoming a Mamma, the anticipation, the fear of the unknown, the planning and the nesting can be both exciting but also overwhelming. As a result, remaining grounded, building up a support network and taking some time out for yourself are key. So, here are my musings on the subject so far, as I am constantly learning!

Do your research and then let go!!

Upon finding out the wonderful news that I was pregnant, I immediately felt intimidated by all the information that was out there, from books to websites to apps, to groups. It all just added to the stress I was already feeling. I would suggest to rely on the advice of just a few trusted friends. For me, my sister (Mamma to a gorgeous little boy), my sister in law (Mamma to two beautiful girls) and a very close friend (Mamma to two lovely boys) were the people I got advice from and then I made up my own mind. I enjoyed reading up on my pregnancy but again I needed to limit the amount of information I was taking in. I loved The Baby Whisperer by Tracy Hogg, The Womanly Art of Breastfeeding by Diane Wiessinger, Ina May’s ‘Guide to Childbirth’, www.babycenter.com for regular emails and the pregnancy+ app for fun facts on baby size in comparison to fruits and vegetables! I would keep it light, learn from your yoga teacher, from your midwife/consultant appointments and then keep the rest to a minimum. That’s what I plan to do when it’s time for baby No. 2!!

Connect to Your Body

Hormones, new bodily sensations, tighter clothes, sluggish digestion, nausea, fatigue, all the lovely pregnancy physical symptoms are signs to slow down. Of course we were commuting and waiting to move home when I was pregnant so I didn’t have as much time to rest as I would have liked. Had I known what life was going to be like with a new baby, I would have rested more. However, I did love my yoga practice and I fit it in daily. I loved my warm showers, rubbing coconut oil onto my bump, my fabulous pregnancy massages at UMamma in Kilmacanogue and I loved watching Vampire Diaries (yes all 125 of them) on my laptop in the evenings. This is a time to rest, to reconnect and to bond with the beautiful bubs inside you. In particular, the last 6 weeks before birth are key as Oxytocin (the love hormone and hormone for bonding with bubs) starts to be released. It also works to release and soften all the muscles needed for bubs to arrive…enough said, go get a massage, acupuncture or reflexology!

Nesting

Despite the feelings of excitement at holding your bundle of joy, preparing for a new baby can be overwhelming. Which is the best buggy, what is really necessary in terms of baby changing? When should you buy a sling? Lots of questions and well-wishing advice can follow. I took advantage of the amazing energy I felt in the 2nd trimester and did my research and then bought online. I borrowed a pram from my friend and got fresh new covers from Tony Kiely’s. We got a present of a wonderful Ergo Baby 360 sling from my Brother, which we have used up until 18 months. I got our changing tables from my sister in law and bought another in the sales. I found changing mats, bath, vests, Babygro’s and soothers from Mothercare. I found the following website great for essentials http://www.thebump.com/a/checklist-baby-essentials

Birth Plan & Bag Packing

Although my labour didn’t go according to plan, as madam was 2 weeks late, I still wrote out my birth preferences and plan. Now that I have done further research and am studying Pregnancy Yoga Teacher Training, I will be more equipped and informed second time round of my wishes. You can download these plans from the net and give them to your caregiver and birth partner prior to labour. This means everyone is singing off the same hymn sheet, so to speak.

If you are going to have a hospital birth, pack your bag early. It is always good to be prepared and you never know when baby will choose to make his/her arrival. I made sure to pack plenty of nutritious snacks and I know my hubby was glad I did, he ate most of them!!

Pregnancy Yoga

Find a beautiful teacher and setting that you can share your hopes, dreams, and fears with as you prepare and learn more about the journey of pregnancy and of labour. The ladies you meet at these classes may become lifelong friends. Yoga will give the sense of calm needed up until birth and the stamina for labour.

Hypnobirthing and Gentle Birthing Apps

Find yourself an excellent Hypnobirthing class or practitioner. Many of the hospitals provide such classes or you can buy books/apps instead. Being prepared for birth is key and you will feel both relaxed and calm with a sense of empowerment if you do so.

Health and Wellbeing during pregnancy and beyond

I found Patrick Holford’s book ‘Optimum Nutrition Before, during and After Pregnancy’ to be great. The book offers many tips in terms of nutrition, supplements and recipes. In terms of exercise, it is important to stay fit and this also increases energy and stamina. For me, I did low impact movement such as prenatal yoga, prenatal Pilates and walking in nature. 

Prepare Meals for After Birth

People laugh when I say that I had 34 homemade freezer meals prepared for when bubs arrived. However, it was the best thing I could have done. Colic baby=no time whatsoever. She was feeding around the clock (as babies do), so having nutritious meals to take out of the freezer and heat up every night was fantastic and time efficient. Win win!! We also did our shopping online as bringing a new baby around the shops was my idea of hell!

New Mamma Support Network

We were very fortunate to have moved house a month before bubs arrival. I have a wonderful community of Mammas around me and I was very active in learning about such supports. We had a regular breastfeeding support group (21 months later and we are still great friends, often seen in local restaurants sampling the vino and giving out about sleepless nights!!), Mum and baby yoga and Mum and Baby massage. I also went to swimming lessons with Aqua babies which was fantastic. http://aquababies.ie/pools/glenview-hotel/.

My advice is to meet as many new Mums as possible, there is so much support in these groups as other women are going through the same trials and tribulations as you are!

Skin to Skin

Oh my Gosh!!!! I am getting broody writing this. I LOVED skin to skin, there is simply no feeling out there like it. Treasure the moment that is all I can say on this subject, it is all about being present and being grateful for your bundle of joy.

Giving up Perfectionism

Hardest one for me to date. It is so easy to compare to other Mums and to other babies. I have often wondered what I was doing wrong. However, I am not perfect, neither is my hubby. None of us are meant to be, so drop the expectations. What I am learning on this journey is that Motherhood is tough, and that the more we prepare ourselves for it and ensure that we are taking care of ourselves and our relationship with each-other along the way that is the most important thing. For us, that can mean getting a babysitter for date night, or playing tag team so one gets to play golf or go to a yoga class. They do grow up so fast and before we know it, they will be in school and we will have all that time to go to that class, go for that walk or go for that cuppa in peace. Motherhood, yes has its challenges, but it is also the most beautiful feeling and gift that the universe could give. Enjoy each moment, they are precious xxx

Winter Wellness Christmas Tips

The Christmas lead up can be a hectic time: lots of nights out, more food and alcohol than we are used to, emotions flying all over the place and we often feel exhausted and a bit out of control by Christmas Eve. Sound familiar!!? It doesn’t have to be that way, and you can totally still enjoy the lead up to Christmas without sacrificing your self-care and sanity at that!

So here are my tried and tested top tips on how to remain grounded and energized while enjoying the busy season:

Say No

I have learnt over the years that you can’t say yes to everything. Well you can of course, but then you will be too exhausted by the time Christmas day comes around. Be picky on how you choose to spend your time and on who you spend it with.

Focus on what is important

It’s easy to get caught up in the shoulds and the to-do lists. Rushing around the shops, overspending, late nights, deadlines etc. Nowadays, there is too much stress around a time that is really meant to be about spending time with family and friends and more importantly with yourself. It’s time off work, so make sure to spend some of this time relaxing and taking stock of the year, what you have achieved and what you would rather leave behind than take into another year.

Help out on the day

Contribute something yummy to the dinner table, help clean up after the meal, and make the coffee (Irish/Baileys in our house!). Visit an elderly neighbour, drop some food over to someone who is alone. Whatever it is, just make sure to give to others over the holidays, you will feel great while helping others at the same time. Win win!

Drink lots of water!

If I am out for the night, I try to drink lots more water (2-3 litres) and every morning without fail I drink hot water, lemon and add a splash of apple cider vinegar. I have found this excellent for my skin and my gut (which let’s face it can take a hit over the holiday season)

Focus on family

Christmas is really about family and spending time together. Engage in conversations with relatives, connect with your kids, make time for play, and spend time walking in nature. The presents and the food come second.

Take your supplements

Magnesium oil is excellent and can be rubbed into the body. Magnesium is great for your digestion and circulation.  B complex is necessary for a healthy nervous system so as you are running around Smyth’s Toy store pulling your hair out as the queues are out the door, fetch your B vits from your handbag. Bonus points if it is from a whole food source. Cod Liver Oil is also especially important around the holidays and fish oil supports cognitive health and weight maintenance, plus so much more. Finally, probiotics are a great one for gut health and if you can find someone with Kefir grains even better!

Listen to and accept your emotions-the good, the bad and the ugly

You don’t have to always feel great over Christmas. For some, Christmas can bring up feelings of isolation, painful memories, overwhelm. It’s ok not to feel fantastic. Accept and nurture yourself and your emotions fully. Take out your journal, have a hot Epsom salt bath, do some yoga, (some juicy Yin hip-openers) and really allow yourself to unwind mentally.

Meditate for 20 minutes twice daily

‘But I don’t have time’, I hear you say! Did you know there are 72 x 20 minute slots in a day? Even just taking 2 of these slots out for meditation or deep breathing, leaves you STILL with 70 slots of 20 minutes! No excuses. This will help you slow down, get grounded, and gain a clear perspective. Find a guided meditation or mantra that you love, and stick to it. I have started to use an App called Insight Timer with heaps of meditations both guided and non-guided to choose from.

Move your body daily

Get in at least a little movement every day to connect with your body and your breath. Maybe it's a walk in nature, some yoga postures, dancing whatever makes your heart sing! It is a ritual in our house to enjoy a family St. Stephen’s day hike with Christmas dinner sambos in the pub at the bottom….YUM! 

Finally…….have fun!!!

Christmas only comes around once per year. Have no regrets, get involved, and stay happy, healthy and full of love.

Now I’d love to hear from you! How do you handle the holidays? Please share in the comments.