Beyond Birth

Beyond Birth

By Liz Winters & Jenny Anderson
Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood ... Beyond Birth.
Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals.
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Ep. 37 Empowered Prenatal Nutrition with Lily Nichols, RD (Rebroadcast)

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Ep. 49: Inducing Lactation and Inclusive Feeding for All Families
Feeding our babies, whether we do this through chest/breastfeeding or supplementing can be incredibly stressful. It’s often treated as a black and white issue, rather than an inclusive conversation around different types of feeding, parents and family dynamics. Did you know that every body can make milk? True story! In today's episode, Sarah Fuller, of Opus Lactation, shares about inducing lactation and her work helping families create an individualized plan to cultivate a bonded, healthy feeding relationship.  In this Episode: When feeding your baby doesn’t feel magical or  intuitive. Sarah’s personal experience with nursing and becoming an IBCLC Is pain and latching normal? What is inducing lactation? Every body can lactate. Mind blown?  Inducing lactation tricks your body into making milk, even if you haven’t given birth. How does this work? Navigating adoption and inducing lactation What to expect emotionally and physically through inducing lactation How to support your supply and the importance of individualized support. Fenugreek may not be all it’s cracked up to be. Every body can make milk— let’s clarify that. Education and breastfeeding success. The Parent Trip! Now a virtual event to support you from pregnancy, birth, postpartum and beyond. Bringing the village back to parents. How do you manage an overactive or low supply? Lactation Cookies--- helpful or just delicious or both?  Postpartum body expectations  The three things that make you feel like you everyday.  About Sarah & Opus Lactation Sarah is an International Board Certified Lactation Consultant (IBCLC) and the founder of Opus Lactation. Her passions in lactation begin with early education and latching support. It then dives all the way in to oral anatomy and inducing lactation in situations outside of the ”birth parent to nursing” journey. Sarah thrives on creating individualized plans to help each family feed their baby in a way that works best for them. Sarah recognizes that each family has a different dynamic. She strives to help you discover the best way to feed your baby in your family.  Inclusivity is imperative. She works to help you trust and love your body where it is and for all of the magic it is. All parents can experience intimate and healthy feeding relationship with their babies through breastfeeding, chest-feeding, supplemental nursing systems, bottles and more Connect with Sarah:  @opuslactation  www.opuslaction.com About the Beyond Birth Podcast 
52:18
April 2, 2020
Ep. 48 Why there isn't one right way to return to fitness postpartum
Have you been caught going down the google spiral during pregnancy and postpartum recovery and left more confused than ever? Did you try a program that claims to have all the answers, only to walk away discouraged and dismayed when it doesn't work for you?  Well friend, you are not the problem and you are not alone. In this episode of the Beyond Birth Podcast, Liz chats with Casey Thomas Hardesty, prenatal and postpartum fitness specialist, all about the need for individualized care through pregnancy and postpartum, especially when it comes to fitness, pelvic floor dysfunction, and the demands of motherhood.  In this episode Casey’s transition from finance into fitness and nutrition The gap in pregnancy and postpartum care and the google Bio-individuality through pregnancy care and postpartum recovery Understanding common dysfunctions like pelvic organ prolapse The graduated approach to postpartum training Casey’s intentional program: Fit for Women How stress management, sleep, hydration, and nutrition factor into postpartum recovery. Accessibility for postpartum support About Casey Thomas Hardesty Casey Thomas-Hardesty is a Nutritional Therapy Practitioner, CrossFit L1, and owner of Two Peas Wellness, LLC where she specializes in prenatal and postpartum fitness and core and pelvic floor health. Her mission is to help women move freely and feel confident in their body again. Outside of work, she spends her time wrangling three little boys and a growing collection of chickens. Connect with Casey @twopeaswellness www.TwoPeasWellness.com About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com
38:06
March 26, 2020
Ep. 47 Surviving Social Distancing
Oh (wo)man are we in it: Staying at home. Staying balanced. Staying positive. Staying healthy. Staying attentive to our children. Staying employed. These are not easy times. Let's connect, release some tension, and have a little discussion about what's happening around us during the COVID-19 pandemic. In this episode Social distancing vs isolation Access to birth doula care in the present health care environment Access to postpartum connection and fitness classes during the COVID-19 epidemic Access to alternative birth options (home birth, birth center) for pregnant moms A few hacks for adjusting to time at home with toddlers: Cosmic Yoga on Amazon Prime/YouTube There's no right way to manage your home or your schedule Flattening the curve together - this does matter! Maintaining peace of mind for yourself and your children during a big change When schedules work, and when they don't Our top three must do's to get the day started Seeing the positive of this opportunity for change, reflection, and for leaning into the uncomfortable About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com
55:09
March 20, 2020
Ep. 46: Jenny & Liz reunited, kind of!
Jenny and Liz attempt to talk for 35 minutes but it's really an hour of recapping: Our attempt at hanging out in person (hey we got to eat dinner together!)  How awesome our kids are Our thoughts on last week's episode with Coyote Midwifery specifically around intersectionality, high-risk birth support, and of course cheeseboards.  Liz's ankle is not really broken.  Jenny talks Liz through preparing for birth, big babies, and basically gives her much needed virtual doula support. 
1:06:21
March 12, 2020
Ep. 45 Midwifery, social justice, and intersectionality
Did you know you don't have to choose between midwifery support and hospital care? Midwives are not just for crunchy folks. The midwifery model, rooted in social justice and autonomy of care, provides the support needed to birth how you choose be that in a hospital, home, birth center or the middle of a field. In this episode of the Beyond Birth Podcast, the midwife team behind Coyote Midwifery speaks to the differences between midwifery care and traditional hospital care, dispels myths about who can benefit from midwifery support, and the importance intersectionality in the birth world. In this episode Midwifery as a stand towards social justice and respecting autonomy. The difference between the midwifery model of care and traditional hospital care. Are midwives only for hippies? Prenatal and postpartum midwifery support The importance of treating the dyad, not birthing person and baby separately. Promoting confidence and independence, while providing support. What is sustainable midwifery and how it differs from traditional midwifery? How to navigate continuity of care, or lack thereof, through pregnancy and birth. Intersectionality and midwifery How can we make work, parenting and life more sustainable and balanced. Tuning into your intuition and tuning out the noise when it comes to parenting and birth. About Coyote Midwifery Coyote Midwifery, founded by Joni Pedersen and Caitlin Maddigan, is dedicated to delivering well-rounded, holistic services to individuals seeking reproductive care. Our practice is deeply rooted in the fierce belief that every birthing person deserves autonomy and respect. We believe in intersectionality and that midwifery is a stand towards social justice. We specialize in fertility support, home insemination, prenatal and postpartum care, home birth, and holistic well-person gynecology. We practice trauma-informed care and incorporate a health-at-every-size approach. We believe in the importance of community and offer ongoing opportunities for those struggling to find theirs. We are always seeking to grow as providers, individuals and as a pack. Connect with Joni and Caitlin @coyotemidwifery CoyoteMidwifery.com About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com
46:07
March 5, 2020
Ep. 44 If It's Broke, Do You Have To Fix It?
Some of our favorite moments get recorded when we set aside agendas and let our thoughts wander into authentic, unplanned conversation. Grab a cup of tea and curl up on the couch or throw on some shoes and go for a walk and let’s all catch up. What’s going on in our lives lately? Well, Liz broke her ankle on an assault bike (not its fault) at 8 months pregnant. We are both raising three-nagers who are learning to master the art of a slammed door. (Slamming that door right on our last nerve!) We talk in depth about how to communicate with people in our lives when we aren’t feeling ok but also want to show up authentically without feeling like discussing hard things is out of place. You know … “it’s ok to not be ok”, but is it always ok? Join Liz’s Strong As A Mother Facebook Group 10 things to say to your kids instead of Stop Crying by The Gottman Institute. Daytime Parenting vs Nighttime Parenting About the Beyond Birth Podcast Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (full spectrum doula, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!
56:12
February 27, 2020
Ep. 43 Postpartum pain is not your new normal
Have you accepted postpartum pain, leaking and discomfort as a normal part of motherhood? For so many postpartum people, pelvic floor dysfunction negatively impacts quality of life, intimacy, and self-esteem. But when common symptoms are presented to providers, they are often met with a shoulder shrug and told this is the new normal. Friend, it doesn't have to be. Today on the Beyond Birth Podcast, Kelley Burke, LMT and pelvic floor therapist, dispels myths around postpartum pelvic floor care, provides insight into a realistic recovery timeline, and offers a refreshing perspective that symptoms of postpartum pain do not need to be your new normal. In this episode: The gray area of postpartum care. What happens and who do you turn to after that 6 week check-up? The different types of professional pelvic floor therapists Emotional and energetic connection to pelvic floor Symptoms do not have to be the new normal Pelvic floor self-care "Normal" Postpartum recovery timeline Things to do during pregnancy to support pelvic floor health Kegels? Yay or nay? Is it ever too late to address pelvic floor dysfunction? At home rehab to do in the immediate postpartum period About Kelley: Kelley Burke is a mama, former midwife and current practicing massage and pelvic floor therapist. She is the owner of Zenana Spa & Wellness here in Portland OR and is passionate about all things pelvic floor health and postpartum recovery. Connect with Kelley  About the Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com
38:54
February 20, 2020
Ep. 42 Family Meal Planning Simplified with Heather Englund
Welcome Heather Englund to this week's episode of the Beyond Birth Podcast!  Heather Englund is the face and voice behind the food and healthy living website Fit Mama Real Food.  She shares real food recipes the entire family will love, plus quick and effective home workouts and inspiration for living your healthiest, happiest, and best life. Heather is also host of the weekly healthy living podcast Fit Mama Real Food Radio and is the creator of Fit Mama Real Food on YouTube, where you’ll find quick workouts, healthy recipes and tips.  Heather is an AFAA certified group fitness instructor, certified YogaFit instructor along with many more fitness specialties under her belt. As a mom of 4, Heather understands how much work it is to feed your family homemade, real food.  That’s why she is so passionate about sharing delicious, healthy meals that don’t take up all your time and energy.  She is a meal planning pro and loves to help you become one too!  Connect with Heather on Instagram @fitmamarealfood. Beyond Birth Listeners Get 10% off her Meal Planning Mamas guidebook with code LIZ10
35:57
February 13, 2020
Ep. 41: "It's your vulva, not your vagina" and other thoughts on parenting, birth, and more.
Liz and Jenny sit down today for a catch up episode: discussing Cribsheet by Emily Oster, talking body parts with toddlers, finding happiness, and taking responsibility for your journey. In this episode: Can you be happy and yet not content at the same time? Is that not being in the moment? Is that not practicing gratitude?  Sweet toddler Edith is very informed on her anatomy and is proud to be on Team Vulva with her mama and the rest of the women in this wide world!  Liz celebrates the beautiful, personal care she is receiving from her birth team. It *can* be this good! And how a doula who knows you personally can help you get a little bit better support. Find your best team and take charge of your journey.  We finally get around to reviewing Cribsheet by Emily Oster. Emily takes a data-driven approach to the questions parents have in their child’s first two years of life. Straight data without judgement is a refreshing change from the piles of “you should do this or shouldn’t do that” parenting advice books available to us all. While her research and explanations are impeccable, her summarized suggestions miss the mark when it comes to nuanced experiences and the many, many variables that exist in postpartum. As a reference book, and a starting point for great conversations, this is a gem. Next book club coming up: Babies Are Not Pizzas by Rebecca Dekker of Evidence Based Birth  About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com
1:08:20
February 6, 2020
Ep. 40 Healing Postpartum Autoimmunity with Nutrition Consultant, Brandy Cummings
Is the utter exhaustion of postpartum parenting normal or just common? With more than 40% of the autoimmune symptoms reported in the first year of parenting, postpartum autoimmunity is a real issue (that is often overlooked!) In today's interview with Brandy Cummings, we discuss the root causes of postpartum autoimmunity, things you can do now to support your overall health, and how to advocate for the support needed and deserved postpartum. In this episode:  What exactly is postpartum autoimmunity Why autoimmunity is so common and the root causes  What folks can do to support their preconception health and reduce the likelihood of developing autoimmunity How nutrition plays a vital role in autoimmune function  What foundational nutrition look like.  The importance of developing postpartum support plan Catch Brandy at the online 2020 AIP Summit Jan 6-12, 2020 About Brandy: Brandy Cummings is a certified Nutrition Consultant trained in Functional Medicine. She has her masters in Human Nutrition and Functional Medicine from the University of Western States. Additionally,  she is an AIP (autoimmune protocol) Certified Coach, and Feed Your Fertile Body!  and Feed Your Pregnant Body!  instructor, mama and owner of Thriving Vitality.  Connect with Brandy Thriving Vitality LLC  @thrivingvitalityllc Stay Connected with Jenny & Liz! Jenny Anderson bend.birthfit.com @birdie.in.bend Liz Winters lizwinterswellness.com @lizwinterswellness Have questions or want to say hi?! Email us at beyondbirthpodcast@gmail.com 
58:33
January 23, 2020
Ep. 39 Day by Day in Life, Marriage, and Pregnancy
Happy New Year! Welcome to the Roarin’ 20s. Liz and Jenny are setting some roots and gazing upward for the new year and the new possibilities of 2020. What’s your word for this year … or this decade? Can you pick a word that is helping you take action in your life? Or, do you take Liz’s route and pick out an emoji? Can we set goals, and do we feel achievement without external validation? Jenny shares her hope to find the balance of the “me” and “we” in marriage. Money in the new year is always a topic! Liz and family are doing a “spending freeze” month. Join them to see how your mindset, energy, and bank account change. Or try out one of Jenny’s new approaches to budgeting: multiple bank accounts. Liz checks in on her pregnancy and how she is feeling these days with her baby, Cricket. (And it isn’t all rainbows and happy moments.) Pregnancy after loss is intense and beautiful and hard. It requires a lot of patience and a lot of intentional living in the moment. Liz opens up about her raw feelings, and the ebbs and flows of her days. Liz gives us a little background on her experience with midwifery and why this approach to care in her pregnancy has offered her the foundation and support she needs. Our mantras for an anxious pregnancy: I am safe. I am pregnant. I am pregnant today. My baby is safe. My family is safe. Be in this moment. “Worrying is paying for a debt you don’t have.” - so said someone far more clever than us. Mentioned in this episode: Girl Seeks Joy FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!
41:08
January 16, 2020
Ep. 38 The Stress-free Childcare Search with Ren Johns of PDX Waitlist
Raise your hand if finding childcare has you feeling overwhelmed, hopeless or just endlessly confused. ME TOO friends! Which is why I'm so excited about this conversation with Ren Johns, founder of PDX Waitlist. Ren demystifies childcare and makes this piece of the parenting puzzle so much easier (for all caretakers involved).  Not in Oregon? No worries! Ren shares universal tips to make getting quality, affordable care when you need it possible!  In this episode we cover: When parents should start looking for care Different care options: in-home, center, nanny-share and what to expect with each. Things parents should consider when choosing a care model Top questions to ask care providers  The difference between popular curriculums like Montessori, Reggio, and Waldorf How to broach difficult conversations with care providers in a way that everyone feels heard and supported Be sure to check out Ren's upcoming class in Portland on January 25!  Connect with Ren  @pdxwaitlist  pdxwaitlist.com Stay Connected!  Jenny Anderson @birdie.in.bend bend.birthfit.com Liz Winters @lizwinterswellness lizwinterswellness.com
43:58
January 9, 2020
Ep. 37 Empowered Prenatal Nutrition with Lily Nichols, RD (Rebroadcast)
Happy New Year! We are kicking off 2020 by sharing our most popular episode of 2019. Enjoy! Jenny and Liz will be back soon!  Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, author, and mom with a passion for evidence-based prenatal nutrition. IN THIS EPISODE Why is prenatal nutrition important? Epigenetics is (in part) the expression of our baby’s genes. Prenatal nutrition can minimize the risk of baby developing issues later in life. Newsflash: 17 years before research gets into clinical practice. Hospital/office policy may be further delayed. Navigating vegetarian/vegan pregnancy: it’s not all protein concerns, it’s getting enough micronutrients including choline, DHA, iron, B12, glycine, K2, zinc, plus others, AND their “absorbability”, form, and concentration. Concern: If it doesn’t come in the context of full food, does it work in the same way? Truth: We don’t know, which is why Lily recommends getting these nutrients from food and not relying on a prenatal vitamin. What are traditional cultures doing to optimize nutrients? Utilize tip to tail of an animal’s body (which also minimizes waste). Top 3 picks to make a difference in nutritional adequacy for vegan/vegetarian moms: Prioritize eggs with yolks for choline. If you can source from pasture raised … all the better, nutrient density is higher. Clams/Oysters are off the charts in iron, zinc, B12, selenium, iodine, and some DHA. Bone broth and soups/stews made with discarded parts (also minimizing waste) and contain concentrated glycine and collagen. Celebrate your small victories each day and don’t expect perfection of yourself. Lily’s “F the Should” on Postpartum: Expect a lot less from yourself. Leave us review/rating! This really helps us get out to more listeners. Find more about Lily Nichols: Real Food for Pregnancy (Book) Real Food for Gestational Diabetes (Book) @lilynicholsrdn www.lilynicholsrdn.com FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com TAGS Pregnancy, Prenatal, Nutrition, Interview, Whole Food, Vegetarian Pregnancy, Vegan Pregnancy
57:38
January 2, 2020
Ep. 36 The Importance of "Me Time" in Parenting with Kira Rodenbush, LMT.
Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. About Kira Kira Rodenbush is a Licensed Massage Therapist and graduated from East West College of the Healing Arts.  She has extensive experience with prenatal and postpartum massage, as well as grief and trauma support through massage. Kira believes in providing her clients with the space to disconnect from the internal chatter and slip into that zone where they can acknowledge the body’s inherent intelligence and desire for wellness. Using a blend of techniques woven into a Swedish massage that’s as firm as it is gentle, Kira looks forward to meeting each client exactly where they are and engaging the body in the wonderful conversation that is therapeutic massage. Kira speaks the Truth: Handle what’s in your hands. Whatever solutions we are seeking are in the room with us, but it may not be the one you keep trying. Put the Christmas lights on the laundry pile. Speed cleaning videos are very empowering! Parent your inner child like you would any of your other children. Reframe your household mess as evidence of life happening and people l i v i n g. Think about what nourishes you and give yourself permission to pursue it. Topics Discussed in this Episode Why being a massage therapist is great for making friends (who doesn’t want a massage therapist as a friend??) and maybe more importantly ... making an impact and getting your healing hands on people faster than medical school. Massage is for everyone but is so precious to new parents and people grieving a loss. Create a spa experience of peace and serenity in your small moments of life through breath and gratitude. (Did you know breath is proven to help your your body come out of sympathetic and into para-sympathetic balance?) Self-care does not have to be another to do list: it can be spontaneous, small, and simple. Find people who are not trying to force their method on you but are holding space for you to find your own method. There is a magic postpartum massage window 18-36 hours postpartum before milk has come in when a mom can lay on her stomach. Massage postpartum after pregnancy loss is genuinely different for every parent: touch may or may not feel good, letting people in to your space may not feel good. There are people out there who specialize in this specific support. MENTIONED Breitenbush CONNECT WITH KIRA Kira Rodenbush on Facebook Bodyaware Massage FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com
1:01:06
December 19, 2019
Ep. 35: Being Present as We Wrap Up 2019
What do you want out of these last few weeks of 2019? What are your feelings as we move to 2020? On today's episode of the Beyond Birth Podcast, Jenny and Liz attempt to answer these same questions and take an unexpected adventure into the world of conscious consumerism, being in the present movement, embracing the seasonality of life, and finding ease in our intentions for the new year. Stay Connected @birdie.in.bend bend.birthfit.com @lizwinterswellness lizwinterswellness.com
1:03:00
December 12, 2019
Ep. 35 Alternate Realities and Self-Talk
Today on the Beyond Birth Podcast, we are answering your fabulous listener questions!  How do you set boundaries with such personal work? If you could be anything else in an alternate life, what would it be?  What advice would you give your childhood self? Favorite Christmas Movies?  And more! 
1:03:28
December 5, 2019
Ep. 34 Balancing Holiday Traditions & Expectations
Happy Thanksgiving from Jenny and Liz!  In this episode of the Beyond Birth Podcast, we chat about our favorite holiday traditions around Thanksgiving and Christmas. We also dive into the expectations to DO ALL THE THINGS, what we think really matters and how we maintain our sanity. 
59:15
November 28, 2019
Ep. 33 Fueling Fertility with Sarah Clark of Fab Fertile
This week on the Beyond Birth Podcast, Liz chats with with Sarah Clark of Fab Fertile. Sarah offers fertility coaching programs for couples struggling with infertility. Her approach centers on functional lab testing and a holistic preconception team to support couples to make diet and lifestyle changes that dramatically improve the chances of a healthy pregnancy and baby! You can find Sarah at FabFertile.com or on Instagram @fabfertile.  Stay Connected @lizwinterswellness lizwinterswellness.com @birdie.in.bend bend.birthfit.com
45:37
November 14, 2019
Ep. 32 Navigating Pregnancy After Loss
Spoiler alert: Liz is expecting! Today on the podcast, Jenny and Liz discuss their experiences navigating pregnancy after loss, what has provided them peace of mind, where they still struggle and where to seek support.  Mentioned in this episode:  stillBirthday.com Bereavement Doula Database Expectful meditation and mindfulness app Pregnancy After Loss Support  Pregnancy Apps we love: Ovia Pregnancy The Bump Sprout Pregnancy App  Stay Connected @lizwinterswellness Lizwinterswellness.com @birdie.in.bend bend.birthfit.com
1:09:44
November 7, 2019
Ep. 31 Liz talks unconventional self-care
What is self-care? We all know the instagrammable hashtag worthy self-care, but what if that doesn't jive with you? If you've experienced trauma or loss, the pressure to practice self-care may actually cause more anxiety (and thus defeat the purpose).  In today's episode, Liz shares what self-care actually is, why it matters, and some unconventional ideas for self-care.  Stay Connected @lizwinterswellness Lizwinterswellness.com @birdie.in.bend bend.birthfit.com
20:24
November 1, 2019
Ep. 30 how to provide meaningful support after pregnancy loss
Each birth story and loss story, each journey into motherhood, is unique. Healing from a loss does not happen overnight. In some ways it feels like we are always healing. We will always be aware of it in our very bones, and often reminded in our daily lives as we find our way through this unexpected path. And as unfamiliar that it is to us who are experiencing it, so it is to those around us who love us and want to support us. While there is no formula for exactly what to do or what to say or how to support a family that has experienced loss, Liz and Jenny are here to share with you what we have learned. Topics addressed: Processing our feelings and letting those around us process their’s. Everyone touched by this family and this baby deserves to grieve and proves. Processing with your partner: withdrawing, picking fights, lashing out. How to talk about feelings with people who don’t normally talk about them. Grief circles/ripple metaphor Appropriate approaches: How to offer help without overwhelming the family. Keep checking in. Follow their lead. Off support to the partner when you. They are grieving too. Brightening a day is impactful. Don’t forget about them. The grief does not stop on a given day. When in doubt, simple kind statements are wonderful. Things they might appreciate: weighted blanket, heatable rice pack, weighted stuffed animal, eye mask, Jizo statue. Mentioned in this episode: Liz's Loss Story; Ep. 29 Stillbirth is still birth  Jenny's Loss Story: Ep 7 Love In Loss From Speechless to Supportive: How to Support Loved Ones After Pregnancy Loss Stay Connected @lizwinterswellness Lizwinterswellness.com  @birdie.in.bend bend.birthfit.com 
1:08:12
October 24, 2019
Ep. 29: Stillbirth is Still Birth
On today's episode, Liz shares the birth and loss of her stillborn son, Elliot Andrew Winters, how this experience changed her, and how it lit a fire under her to support other mama's experiencing pregnancy and infant loss.  Mentioned in this episode: Jenny's Loss Story The fabulous birth team at Alma Midwifery in Portland OR Now I Lay Me Down to Sleep The Grieving Mama's Guide to Postpartum Recovery After Loss From Speechless to Supportive: How to Support a Loved One After Pregnancy Loss
1:16:35
October 17, 2019
Ep. 28 Did you miss us?
Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. We’re back! Jenny and Liz took a three month break: unplanned, uncoordinated, and REAL. Coming back refreshed and resettled to bring you our best. It has been a summer of processing some big feelings and working towards our true selves. Motherhood, marriage, and life are not always Instagram, picture perfect. We grow, ache, laugh, grieve, and love our way through it all.  Liz’s summer was capped off with the completion of her latest project: Postpartum Plan for Loss Moms. It is the only plan out there for moms who have experienced a loss. It will be released in one week! Grab your drink of choice and join us for a bit of a catch up. Any great activity ideas for toddlers in lieu of birthday presents? Best first fall experience? Beyond Birth hangout happening in Portland! Tall girl experiences – the highs and the lows (hey pun!). And we revisit our New Year Resolutions and our resolution for the last 90 days of 2019. (Hint: they’ve changed a bit as have we!) FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!
44:55
October 3, 2019
Catch Up Episode!
Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. In this week’s catch up episode we touch base on Jenny’s last two births which happened over the weekend. Both births went fairly close to mom’s “birth plan”, but how much does a doula let personal experience influence their role or how they direct the birth pattern (if at all). We highlight the importance of clearly communicating your goals to your birth support/information team. By empowering our partners and possibly even mothers and mothers-in-law, their role is better defined (we love healthy boundaries!) and their voices are more informed and stronger. Start with your why. You can answer a lot of your other questions (about birth, parenting, career, marriage) if you first answer your “why”. Both Liz and Jenny are treating hypothyroidism and considering multiple alternative treatment methods in addition to medication.  Liz is doing yoga! How does a Crossfit coach find a rhythm that balances intensity and peace on the mat? A new pregnancy happens, and goes, with emotional highs and lows for mom. As a mom of a toddler how do we find our way discussing deep feelings and expressing emotions with toddlers. Plus - we announce our next book club book! FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!
46:35
August 8, 2019
Ep. 26 3 Ways to Embrace Your Body Postpartum
Embracing your body after pregnancy isn’t easy. Most of us walk into motherhood understanding there will be a lack of sleep and ample spit-up stained shirts, but I don’t think we are prepared for the disconnected, and sometimes unrecognizable postpartum body. With the social media messaging limited to “get your body back” or “embrace your tiger stripes” it’s no wonder we are left feeling alone and less than. Maybe you’ve already joined us in saying F U to the “get your body back” messaging, but it’s a BIG jump to embracing those tiger stripes and fully loving your postpartum body. The conversation is more nuanced than this love-hate dichotomy presents. Plus, if you’ve experienced pregnancy loss, like Jenny and I have, then this relationship may be even more complicated.  Today on the podcast, Liz shares 3 ways to embrace your body postpartum.  Mentioned in this Episode: Madewell Jeans are gold.  Poshmark (Get a free $10 credit on your first order by using referral code lizmwinters) Check out this resale and thrift app to save money, reduce clothing waste, and get clothes that fit your body in this season.  Let someone else do the shopping with StitchFix (Get $25 off your first box!) or Dia & Co (Get $20 off your first box) Next up in the Beyond Birth Book Club: Cribsheet by Emily Oster. Have you read it? Share your questions and feedback!  For More from Jenny & Liz Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!
24:37
July 25, 2019
Ep. 25 Adventuring Outside with the Kids
What your favorite way to play outside with your kids?  In today's episode Jenny and Liz discuss the benefits of outdoor play, how we learn from our kids and ways to make unstructured outside time more approachable.  Highlights from this Episode: Liz's Camping Adventure (aka... Glamping)  Why are our children always naked?  Love for the Free Forest School, a volunteer run outdoor exploration program for parents and kiddos that encourages kids to lead the way.  Benefits of outdoor play including: social skills, Independent learning and boosted creativity.  Unstructured play and letting go of expectations On average children spend 4-7minutes a day outdoors in unstructured play, and 7hrs in front of a screen. Removing hurdles to getting outside Buy Nothing Groups are gold yo! Outdoor play doesn't to be a big hike or elaborate camping trip. It can be a simple, unstructured time.  FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!
40:16
July 18, 2019
Ep. 24 Beyond Birth Book Club: Period Repair Manual
Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. Today we are reviewing our first Beyond Birth Book Club selection: Period Repair Manual by Dr. Lara Briden. Per Lara:“Period Repair Manual is every woman’s guide to better periods using natural treatments such as diet, nutritional supplements, herbal medicine, and body-identical hormones. It contains advice and tips for every age and situation.” This fantastic book can be used for anyone as an information resource for personal use and/or client support, trouble-shooting specific period issues, and understanding the hormones behind a menstrual cycle (which is so fascinating and wonderfully laid out). The book is full of information about the benefits and risks of the various forms of birth control. It also provides a section with questions to ask your healthcare provider that is pure GOLD. This is all part of the period revolution. “Wherever your progesterone is at, you probably want more of it.” – Lara Briden Recommended for anyone who has a period and even those who don’t! You can download the first two chapters of this book for free at her website: www.larabriden.com Mentioned in this episode: Ovia Health App Daysy Fertility App Amazon links for Amy Poehler’s Yes Please,Tina Fey’s Bossypants, and, of course, Lara Briden’s Period Repair(if you aren’t already using smile.amazon.com to support non-profits, consider doing so and selecting Central Oregon Birth Bereavement as beneficiary of Amazon’s donations.) If you have thoughts or recommendations for other books, let us know! Email at beyondbirthpodcast@gmail.com or reach out to us below. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!
1:04:16
July 4, 2019
Ep. 23: Labor Story Minisode
Heard about vomitting in labor? We turned the microphones back on to share our charming vomit stories.
06:34
July 4, 2019
Ep. 22 Connecting with your Power through Pregnancy
In this episode of the Beyond Birth Podcast, Jenny and Liz bust some major myths around pregnancy and share ways for women to connect with their power through pregnancy and into parenting. 
1:06:15
June 27, 2019
Ep 21. Finding Support After Loss with Be Still My Heart: Central Oregon Birth Bereavement
Central Oregon Birth Bereavement is a 501(c)3 non-profit organization founded to provide bereavement birth services to women/families who are currently facing pregnancy/infant loss (which may include miscarriage, stillbirth, preterm labor/loss, fatal fetal diagnosis and/or neonatal death) or who have experienced a loss. Today Liz is interviewing Jenny, founder and president, about the incredible service this non-profit provides to women and families in Central Oregon. A bereavement doula relationship can look however you want it to look.  This is about what a bereavement doula is, what they can do, and the relationship they can have with each family. There are different styles of support, a uniqueness to each mother/father's grief, and how Be Still My Heart is trying to make an impact on how society treats loss. Free of charge, and available to any family whether they reside in Central Oregon or not, Be Still My Heart is about love without judgement, support without forcing, and healing without a timeline. The hurdle that most often face the bereavement doula community is how to convince each mother who has experienced a loss that her loss is deserving of a doula, and deserving of intentional postpartum time to process the highs and lows, the grief, the physical/hormonal adjustments, and the future of motherhood for her.  Jenny is also passionate about being a doula for rainbow pregnancies which ties in so closely with loss.  Link to ... Building Your Birth Team Episode Smith Rock State Park Be Still My Heart Facebook Page Dear Abby letter FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com
51:04
June 20, 2019
Ep: 20 Empowered Prenatal Nutrition with Lily Nichols, RD
Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, author, and mom with a passion for evidence-based prenatal nutrition. IN THIS EPISODE Gaps in the guidelines that expecting moms receive - definitely room for improvement. Why is prenatal nutrition important? Epigenetics is (in part) the expression of our baby’s genes. Prenatal nutrition can minimize the risk of baby developing issues later in life. How to distinguish between good information and bad information available to us all? It can mean building a better understanding of science, reaching out to a colleague who has better experience, or doing some additional research. (Google Scholar is her search engine of choice.)  Newsflash: 17 years before research gets into clinical practice. Hospital/office policy may be further delayed. Navigating vegetarian/vegan pregnancy: it’s not all protein concerns, it’s getting enough micronutrients including choline, DHA, iron, B12, glycine, K2, zinc, plus others, AND their “absorbability”, form, and concentration. Concern: If it doesn’t come in the context of full food, does it work in the same way? Truth: We don’t know, which is why Lily recommends getting these nutrients from food and not relying on a prenatal vitamin. What are traditional cultures doing to optimize nutrients? Utilize tip to tail of an animal’s body (which also minimizes waste). Top 3 picks to make a difference in nutritional adequacy for vegan/vegetarian moms: Prioritize eggs with yolks for choline. If you can source from pasture raised … all the better, nutrient density is higher. Clams/Oysters are off the charts in iron, zinc, B12, selenium, iodine, and some DHA. Bone broth and soups/stews made with discarded parts (also minimizing waste) and contain concentrated glycine and collagen.  43:00 Approaching diet changes - changing how you eat is hard. Celebrate your small victories each day and don’t expect perfection of yourself. Lily’s “F the Should” on Postpartum: Expect a lot less from yourself.   F the Should that you should “bounce back”, that your maternity leave, your birth, your body, how you feed your baby should look a specific way. Allow yourself to be supported and mothered by other people as traditional cultures do. Leave us review/rating! This really helps us get out to more listeners. Find more about Lily Nichols: Real Food for Pregnancy (Book) Real Food for Gestational Diabetes (Book) @lilynicholsrdn www.lilynicholsrdn.com FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com TAGS Pregnancy, Prenatal, Nutrition, Interview, Whole Food, Vegetarian Pregnancy, Vegan Pregnancy
57:50
June 13, 2019
Ep. 19 Connecting with Kids in the Kitchen
What's your favorite way to get your kiddos involved in meal preparation?  Comment below and share! This week on the podcast, Jenny and Liz discuss how we can cultivate an empowered and positive relationship with food for our kiddos (and ourselves!). And for both of us, it starts with including our kids in making meals.  Tune in for our favorite conversations  as we share how our childhood relationships with food influence our parenting and the different ways we connect with our kiddos in the kitchen. #beyondbirthpodcast #sproutwellness #podcast #momlife #postpartum #pregnancy #kidscooking  #postpartumfitness #postpartumbody #mindset #podcasting
1:00:05
June 6, 2019
Ep. 18 Seeking Adventure & Finding Joy
Jenny and Liz are back this week catching up on their latest travel adventures, discussing  core values, and gushing with love for the women behind BIRTHFIT Boise ID and perhaps giggling just a bit. Technology got the best of us when recording the end of this episode. We'll be back next week with Jenny's ultimate adventure story!  IN THIS EPISODE: 1:23 We are back in our element with canned wine and tea 3:15 Jenny recaps her adventures at the BIRTHFIT Summit in Austin TX and shares her favorite speakers!  6:50 Dancing it out with Dr. Deb Kern 12:06 Power of gathering together 12:28 The importance of involving and supporting partners through the motherhood transition and pregnancy/infant loss.  17:48 Lily Nichols dropping all the nutrition knowledge 21:58 What are your values? How do you define them and incorporate them into your life, partnership and business? 25:13 Liz values flushing toilets and the ability to walk to a coffee shop 26:53 Liz recaps the adventures (and misadventures) of her family road trip.  28:43 The Treehouse (misadventure) in Gasquet.  38:53 Finding joy in the (mis)adventures, enjoying the journey, and played without deadlines.  40:10 Intentionally creating space for fun, play, adventure, and connection.  47:11 The importance of connecting in person (and our love for BIRTHFIT Boise Women).  48:43 How do you move forward after you've had a revelation or epiphany? 55:08 Liz defines her core value of meaningful connection  57:38 Jenny defines her core value of adventure Mentioned in this episode: Deb Kern BIRTHFIT Boise ID Real Food for Pregnancy by Lily Nichols Rock Your Bliss FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us:  Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com
58:28
May 30, 2019
Ep. 17 Balancing Motherhood & Entrepreneurship
Welcome! This week we jump into a listener question: the balance (or imbalance) of being a mom and an entrepreneur. As women and individuals we are called to be both bad ass business owners and wonderful mothers. But can we have it all? Should we even try to have it all? F the should! And show up for yourself as yourself.  IN THIS EPISODE Springtime Check-In 7:30 Liz is stepping away from BIRTHFIT Check-out Liz’s new website! www.lizwinterswellness.com 13:35 Balancing being a parent and entrepreneur  15:20 Disclaimer of imbalance 16:40 Is it all just boundaries and how we talk to ourselves? 18:30 Can we have it all? 20:00 Show up 100% to one thing at a time. Mono-tasking vs. multi-tasking 24:55 Time-blocking 29:50 Support team 30:30 Grounding yourself  33:30 Non-negotiable and asking of our people 42:30 Schedule the things you want to do first 44:30 Walk in your jeans! 45:10 Support your body nutritionally and with sleep 53:00 It’s a sweet baby boy! FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram@sproutwellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com TAGS Motherhood, Time Blocking, Mom Life, Balance, Entrepreneur, Doula
55:30
May 16, 2019
Ep. 16 Connection & Identity in Motherhood with Arctic Lynx Maternity Founder, Michelle Boyer
Welcome Michelle Boyer of Arctic Lynx Maternity! A great mother (learn about her 80% rule), a successful entrepreneur (arcticlynxmaternity.com), and a conscientious inhabitant of the planet (member of 1% for the Planet).   Learn about her wonderful products and why when you’re pregnant you should not just buy a bigger size. F that should!  Instagram: arcticlynxmaternity  IN THIS EPISODE 1:00 … Meet Michelle 2:40 … Portland, ME vs Portland, OR 5:45 … Birth of Arctic Lynx 14:22 … Importance of being outside, pregnant or otherwise 16:47 … Mom and Entrepreneur 20:00 … Investing in clothes and sustainability 26:35 … Future for Arctic Lynx 31:30 … Michelle’s F the Should We would love if you left us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Sunflower Farms (Goat Yoga in Maine) 1% for the Planet FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Maternity, Motherhood, Movement, Products, Sustainability, Entrepreneur
37:16
May 9, 2019
Ep 15 Preparing for Postpartum Together
Set your relationship up to keep it from becoming relationsh*t in postpartum.  How do we talk to our partners about postpartum? How do we explain something that is so complex and raw? How can we clearly prepare them for when we need all hands on deck?  IN THIS EPISODE Let’s start with … Our Live Podcast - true fail or true win? It’s a toss up. 5:00 … Bringing our partner into postpartum planning. 6:20 … Empowering partners to learn about postpartum. 9:00 … Show up! Own your roles in postpartum and parenthood. 14:40 … Break down responsibilities. 15:40 … Find a support person for each person - raw and honest. 20:00 … Allow each other to release the tension. 22:30 … Touching on touching: sex postpartum. 23:55 … Talk! Clear, considerate communication. 30:00 … Changing relationship. 35:00 … Checking in regularly with each other. 38:30 … Try a day date. 43:00 … When to ask for help. Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Phase 10 Card Game FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Postpartum, Motherhood, Partners, Relationship, Intimacy, Depression, Anxiety
44:15
April 25, 2019
Ep. 14 Postpartum Essentials
You are pregnant! And now, holy cow, you are preparing for life with a baby. How do moms even begin to prepare for postpartum? What do you need to do within your house? With your relationship? What products do you need to buy ahead of time? How do you encourage healthy recovery for my body? F the Should. And don’t should all over yourself! IN THIS EPISODE 5:00 … “Local, Regional, Global” Postpartum Care 11:20 … Liz’s recommendation for freezer meals 18:00 … Body odor postpartum is a thing … a good thing 25:30 … Sleep, move, nourish 29:00 … Postpartum Doula or an external person help 30:45 … Helpers not visitors 40:00 … Dads need support too 45:00 … We asked you … what you say you need Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Nipple Cream Non-toxic Witch Hazel Pads Our Favorite Non-Toxic Deodorant (that actually works) Our Favorite Non-toxic Wash for Baby (and Momma)  Flower Bath Soak Meal Train link “Leaky Pad Guys” Link to Liz’s chili recipe FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Postpartum, Motherhood, Doula, Relationship
53:16
April 11, 2019
Bonus Ep 13.2: The mustard to our ketchup
Welcome to part two of our catch-up episode! 
26:21
April 6, 2019
Ep 013 Oh the Pastability: Jenny & Liz Catch-up on Life.
Jenny and Liz are reunited and it feels so good!  Because we love to talk, too much, this episode has been broken up into two segments. Don't worry we won't leave you hanging for a whole week! We'll release the exciting conclusion (did Liz find a style box?!) shortly!  For questions and comments email beyondbirthpodcast@gmail.com!
47:55
April 6, 2019
Ep. 012 Parenting with Empathy: Interview with parenting expert Tracey Biebel
Welcome Tracey Biebel! Our first guest on Beyond Birth podcast. Tracey Biebel is a clinical social worker with a private practice here in Portland.  She specializes in parenting, couples work (including pre and post divorce work), as well as individual work focused on helping people find the joy in the life they are already living.  You can find her at PracticalParentingPDX.com, PracticalLivingPDX.com and on iTunes as 1/2 of the Curious and Curiouser podcast. IN THIS EPISODE 1:10 … Meet Tracy 4:45 … Effective/Ineffective parenting 5:30 … Balance of warmth, kindness, empathy, clear limits 20:30 … Empathy and time & space will calm the mind 21:30 … Kid cursing and how to let it flow 24:00 … Little baby scientists 26:30 … Teachable moment 31:00 … Language vs Logic 33:00 … Routine, rhythm, songs, humor Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Whole Brain Child by Daniel Siegel FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Parenting, Podcaster, 
45:21
March 28, 2019
Ep 011 The Fifth Trimester: YAY returning to work?!
Returning to work is no easy day for a new mama. We get caught up in the shoulds: if we should work, when we should go back to work, how we should take care of ourselves, who should take care of our babies. We say F the should! IN THIS EPISODE 0:00 … Liz’s birthday celebrations! 7:00 … Precipitous birth story: News Story Link 13:05 … Returning to work after loss 20:15 … “Fifth Trimester” - Lauren Smith Brody 25:00 … Forcing ourselves back into pre-baby work “shape” 27:40 … Maternity leave in the US 30:00 … Pressure put back on moms to be perfect 35:54 … Supporting each mom’s choice 40:47 … “Mom Tax” 43:35 … Key to smooth transition: extended maternity leave 47:35 … Childcare: daycare, nanny, au pair, shared nanny 49:50 … Taking care of yourself - you don’t have to run yourself to empty 53:08 … Remembering your “why” and not the should 55:15 … Fault vs Responsibility in a broken system 57:45 … Disability Insurance to supplement maternity leave wages 59:00 … Be transparent with coworkers 1:01:15 … Pumping Logistics 1:04:50 … Nourishing yourself while working 1:07:13 … Returning to your identity 1:11:00 … 5th trimester can be incredibly lonely Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Petunia’s Pies and Pastries FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Pregnancy, postpartum, fifth trimester, working mom, motherhood
1:11:49
March 21, 2019
Ep 010 Intuitive Eating Through Pregnancy
Pregnancy can make your body feel foreign, and you’re now having to think of things you may have not paid much attention to previously. It adds a layer of stress and complication. Intuitive eating becomes really tricky, because we have to shed this maiden mindset and trust in our body’s wisdom to know what it needs. As a society we are taught to muffle or quiet hunger cues or cravings, associating foods with good or bad and that screws us during pregnancy when it’s especially important to be in tune with our body.  We get caught up in the shoulds. How we should eat, how we should feel, how much weight we should gain. We say F the should!  IN THIS EPISODE Checking In and a new sponsor! Brandless 12:40 … Intuitive Eating Through Pregnancy 13:00 … What is Intuitive Eating? 15:54 … Effects of dieting. 19:05 … Nutritional cravings. 21:35 … Weight changes by trimester. 26:35 … Starting out with extra weight. 34:30 … Debunking eating for two. 36:45 … Fluctuating hunger cues. 39:25 … First trimester aversions. 42:33 … Gap in information provided by medical providers. 45:55 … Mindful eating. 48:15 … Food is neither good nor bad. 50:25 … Improving digestion with intuitive/mindful eating. 52:45 … Liz’s pregnancy cravings. Order up! 57:15 … Battling morning sickness. 60:00 … Protein / Fat / Fiber Mentioned in this episode: Edge of Your Soul Podcast (Britt Harris and Dani Reynolds) Jenny’s Mindful Eating Blog  Morning sickness busting smoothie Liz Favorite Protein Powders: Equip Foods Prime Protein Powder Vital Proteins Collagen Peptides Exo Bars  Follow Christine @christinevmiller, Brooke @brookeboskovichnutrition, Melissa @melissahemphill FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Pregnancy, nutrition, cravings, morning sickness, weight gain, intuitive eating, mindful eating
1:05:07
March 14, 2019
Ep 009 Building Your Birth Team
Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. Get this Episode's FREEBIE!  FREE Build Your Birth Team Checklist IN THIS EPISODE 4:00 … What should you ask yourself about everyone in your room: How do they make me feel? 8:58 … What is a “birth team”? 11:07 … Jenny’s birth team experiences 16:15 … Liz’s birth team experiences 21:00 … Be comfortable asking for help. 29:00 … Spouse/partner 33:30 … Primary provider: OB/Midwife/Family Physician (Midwife: Certified Nurse or Direct Entry or Traditional) 38:00 … Doula 41:45 … Coach / Fitness Instructor 42:25 … Nutritionist / Dietician 43:00 … Bodywork: Chiropractor, Massage Therapist, Cranial-Sacral, Pelvic Floor Physical Therapist, Acupuncturist 45:45 … Primary Care Physician, Naturopathic Doctor, etc. 46:57 … Mental Health Support 47:45 … Childbirth Educator 52:12 … Lactation Consultant 55:00 … You are allowed to change your mind at any time. Mentioned in this episode: Our besties: @essentialomnivore, @jackdnginger Portland Doula Love Alma Midwifery Doulamatch.net FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Birth team, labor, support system, pregnancy, childbirth, doula, lactation, fitness, nutrition
1:04:20
March 7, 2019
Ep 008 Holding Space
Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE 1:30 … Sweet feedback and why Jenny needs more “stranger love”. 6:35 … How do we define Holding Space? (Huffington Post article) 8:56 … Truthfulness: Two truths of one event can coexist 10:15 … Unknown destination - removing personal experience 15:30 … What holding space isn’t. 21:20 … Holding space for a toddler. 24:10 … How to explain it to someone else. 27:25 … Keys to holding space for a living as a doula. 33:00 … Slowing down in a world of immediate communication 38:52 … Honoring the other person’s inner voice and learned wisdom 42:00 … Finding balance of agreeing and disagreeing that is actually validation 45:00 … Self-practice vs. self-care Mentioned in this episode: @bigbirthjunkie FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS holding space, doula, birth worker, truth, self-practice, parenting, relationships
52:50
February 28, 2019
Ep 007 Love in Loss: The Story of Baby Jack
TRIGGER Warning:  Welcome to the Beyond Birth Podcast. This episode Jenny shares the story of her son, Jack. It is a story of love, loss, and pregnancy termination so if any of those things is triggering for you or anyone you are listening with, it may be best to come back to this episode at another time. We hope that this story and discussion is insightful, uplifting, healing, and loving for all. IN THIS EPISODE 3:00 … How we chose to share this story between us. 4:50 … Jenny’s beloved Jack and his story. 17:35 … It’s Dr. Balderston  53:00 … How it relates to “late term abortion” discussion currently happening in the media and national politics. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS miscarriage, stillbirth, loss, abortion, pregnancy
1:17:43
February 21, 2019
Ep 006 Feelin' the Love
Happy Love Day! Valentine’s Day sometimes gets a bad rap as being over commercialized, ostracizing to singles, or superficial to true romance. It can be all of those things, and it’s a perfect opportunity to talk about our Love Languages, tendencies, personality types, and communication styles, and how important they are during birth and in motherhood. Welcome to the Beyond Birth Podcast! IN THIS EPISODE Celebrating Valentine’s Day in our worlds. 8:00 … Love Languages and how they help us communicate Book: The 5 Love Languages Quiz: What is your Love Language? Expressing and receiving love differently 14:00 … Universal Toddler Love Language: Quality Time? 17:00 … Four Tendencies: Upholder, Obliger, Rebel, Questioner Book: The Four Tendencies Quiz: What is your tendency? 23:00 … Struggles with our tendencies  25:20 ... How love languages and tendencies apply to doula support 29:00 … Communicating and supporting team members 32:30 … Nine Enneagram Types: Reformer, Helper, Achiever, Individualist, Investigator, Loyalist, Enthusiast, Challenger, Peacemaker Full Quiz: What is your Enneagram Type? Fast Quiz: What is your Enneagram Type? 42:10 … Why is this all important during birth? Because Birth is raw. 48:00 … Jenny’s most epic Valentine’s Day gift (Amazon Link) Also mentioned: 16Personalities Quiz FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS love languages, love, personality types, communication, f the should, valentine’s day
51:46
February 14, 2019
Ep 005: "Body Back" Bullsh*t
Hi! Welcome to the Beyond the Birth Podcast.  Your goals for your body are yours alone. We (Jenny and Liz) do not want to tell you what to do with your body or what your goals should be; that’s for you to discover and work through as your life changes. But, we do want you to know that we celebrate the way your body looks right now, the amazing things it has done, and will do. We want you to be healthy, strong, informed, and proud. Free Resource: Nourishing Foods for Postpartum IN THIS EPISODE 6:00 … Liz’s version of a high fat/protein coffee. 11:00 … Just why the goal of getting your pre-baby “body back” is in fact bullshit.  17:50 … How did your body change during pregnancy and birth top to bottom? 25:15 … Women who have experienced loss are still postpartum. 28:00 … Celebrating new mom’s body. 29:46 … This was a major event for the body. Realistic recovery rates for mom is not 6 weeks,  31:48 … Returning to a feeling of self. 35:00 … Ideal recovery plan or body composition change plan for most moms. 44:18 … Cultivating a strong, positive, diverse social media feed and social circle. 47:50 … How we speak to others and ourselves. 52:11 … Society gives bad advice. 57:10 … Postpartum is an opportunity to start with a (somewhat) clean slate. How do I want to show up in this body?  Move with the body you have today. Find a local BIRTHFIT RD/Professional/Coach Mentioned on this episode: @4thtribodies Instagram account, celebrating postpartum bodies FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS movement, postpartum, body back, birthfit, f the should, motherhood, pregnancy, body image
1:01:24
February 7, 2019
Ep 004: Get to Know Liz
ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE Watermelon Radishes … the Cinderella of the vegetable aisle. 5:05 … Liz livin’ the life in “real” Portland. 7:30 … Who exactly is living in her house? 13:20 … How to spend a honeymoon Winters style! 18:00 … Liz’s journey with food. 24:34 … Liz’s Businesses: Sprout Wellness (soon to be Liz Winters Wellness), BIRTHFIT NE Portland, Portland Outdoor Fitness, Beautycounter. 36:00 … Being an educated consumer. What is “natural” in advertising? What is EWG? 45:00 … Birth team care providers recognizing their scope of practice. 49:10 … Where does Liz go from here? Connecting to moms, particularly in postpartum, including women who have experienced loss. 53:10 … Liz schedules in spare time, so she works on journaling without judgement, staying off of a “to do” list 58:50 … Danish Study Linking Birth Control and Depression Mentioned a couple times in this podcast: The amazing Lily Nichols and her super informative books, blogs, etc. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellness.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS nutritionist, movement, food, fitness, postpartum, beautycounter, motherhood, birthfit, mother, meet us
1:05:49
January 31, 2019
Ep 003: Get to Know Jenny
ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE We get to know Jenny (IG @birdie.in.bend … Although we never address exactly how she got the nickname Birdie, but hey, there’s always next time). Owner of 3 and a half horses, mother to four, doula, Birthfit Bend Regional Director, and loud laugher. 3:30 … How many horses does she actually have and how she came to call her “half horse”, Doody. 7:25 … Personal journey into motherhood and the birth world. 10:00 … F The Should - our new mantra for this podcast. 12:50 … What is a doula? 24:55 … About her family and all of the Jennys. 31:30 … How Birthfit found Jenny and Jenny found Birthfit. Mentioned here: @Laura.RadicalRoots, Bone Broth Recipe 37:00 … Daily non-negotiable: quiet time for the girl with a lot of energy FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS doula, motherhood, birthfit, birth worker, horses, bone broth, mother, meet us
43:12
January 24, 2019
Ep 002 New Year's Intentions: Income, Inspiration, & Orgasms
ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE Happy New Year! Resolutions are happening all around us right now. Have you made any? Are they actually achievable, supported, and habit forming?  Let’s dive into why resolutions are hard to keep, and how we can shift them into intentional, habit forming goals for ourselves. 2:04 … What are we really into right now? 7:30 … New Year as a new start.  11:30 ... Breaking down into small doable tasks.  14:50 … Looking at the why behind outcome based goals 18:34 … Habit Share App  19:15 … Set those goals that you are 90% confident you can actually do.   21:30 … Working out as moms 23:35 … Working with your support system to achieve your goals. 27:00 … Being honest about your WHY, and “F-ing the Should” 34:26 … Setting a word intention for the year. 37:40 ...  Be forgiving. Have a sense of humor. Find the best people to support you. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review
43:18
January 17, 2019
Welcome to Beyond Birth!
ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood ... Beyond Birth.  Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE This episode may contain “boat talk” aka swear words (minimal). In this episode, we take a brief moment to introduce ourselves, give some background, and start this podcast journey with each other (and our listeners!). Collywobbles: when you eat too many sweets and your tummy doesn’t feel so great. Liz’s favorite podcast: Curious and Curiouser (iTunes: Curious and Curiouser) Jenny’s favorite podcast: My Favorite Murder (iTunes: My Favorite Murder) Liz’s recipe for fudge: click here for the goodness FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us on Instagram @sproutwellness @birdie.in.bend Or our websites: www.sproutwellnesspdx.com bend.birthfit.com
17:23
January 9, 2019