Toronto Yoga Mamas Blog

Fall Workshops & Events

9/21/2017

Early sunsets, getting cozy with baby, slow Sundays, and sipping tea on your yoga mat - hello beautiful fall! Check out all of the exciting {and free} things we have happening at the studio this season!

Intro To Solids
Workshop
September 25 11:00-1:00pm
REGISTER HERE

Infant CPR &
First Aid Course
September 25 6:00-9:00pm
REGISTER HERE

Mama Group: Fun with
Music Together
September 26 1:15-2:05pm
REGISTER HERE

FREE HypnoBirthing
Info Session
September 27 7:00-8:00pm
REGISTER HERE

Prenatal Nutrition
Workshop
September 28 6:00-7:15pm
REGISTER HERE

FREE Info Session: All
About Doulas
October 2 7:00-7:50pm
REGISTER HERE

Baby Reflexology
4 Week Workshop
October 4-25 3:00-4:00pm
REGISTER HERE

TYM 4 Week Childbirth
Education Course
October 4-25 6:30-9:30pm
REGISTER HERE

FREE Postnatal Yoga
Teacher Training
Info Session
October 5 6:00-6:45pm
REGISTER HERE

FREE Prenatal Birth
Education & Movement
Info Session
October 5 7:00-8:00pm
REGISTER HERE

FREE Beginning Breastfeeding
Info Session
October 16 7:00-9:00am
REGISTER HERE

Prenatal Birth Education
& Movement Course
Oct. 19-25 Thursday's 6:30-9:00pm
REGISTER HERE

Fertility Yoga & Meditation
4 Week Series
October 21- November 11 9:00-10:15am
REGISTER HERE

New Baby 101
Workshop
October 22 9:00-1:00pm
REGISTER HERE

FREE Prenatal Aches & Pains
Info Session
October 23 7:00-8:00pm
REGISTER HERE

Holiday Mini Photo
Sessions
November 4 Various time Slots
REGISTER HERE

Sleep Foundations
in the 4th Trimester
November 6 11:00-12:30pm
REGISTER HERE

Mama Group:
Wholeplay!
November 7 1:15-2:15pm
REGISTER HERE

Infant Massage
4 Week Course
November 7-28 Tuesdays 3:00-4:00pm
REGISTER HERE

Baby Shots
Photo Sessions
November 11 various times
REGISTER HERE

Sleep Foundations For
Four Months To One Year
November 13 1:00-2:30pm
REGISTER HERE

Baby Sleep Seminar
For Expecting Couples
November 15 7:00-8:30pm
REGISTER HERE

Postnatal Yoga
Teacher Training
November 17-19
REGISTER HERE

Family Yoga
4 Week Series
Nov 18-Dec 9 Sat. at 8:00-8:45pm
REGISTER HERE

FREE Holistic Guide
To Pregnancy Workshop
November 20 6:00-7:15pm
REGISTER HERE

FREE Doula Training
Information Night
November 21 7:00-8:15pm
REGISTER HERE

FREE What Happens To
The Pelvic Floor In Pregnancy
November 29 7:00-9:00pm
REGISTER HERE

Mama Group
Baby Sign Language
December 5 1:15-2:05pm
REGISTER HERE

Breastfeeding For Doulas
and Healthcare Practitioners
December 10th 10:00-3:00pm
REGISTER HERE

TYM Weekend Child
Birth Education Workshop
December 16th-December 17th
REGISTER HERE

Why Everyone Should See A Pelvic Floor Physiotherapist

9/11/2017

Guest written by Megan Marsiglio, creator of The Omm Life

Ladies, how well do you know your pelvic floor?

A TABOO TOPIC
Pelvic floor health is a topic that’s seemingly just as taboo to talk about as any other ‘below-the-belt’ issues. Am I right? How openly would you talk about your dysfunctional pelvic floor muscles with your friends and family? It’s a topic just as uncomfortable to talk about as having problematic digestive issues. Just like digestive issues, us humans – more commonly females – experience issues with the muscles in our pelvic floor region at some point in time. Maybe you’ve peed a little when you sneezed or coughed, or you have a hard time completely “emptying” when you pee…or maybe you suffer from pain in your low back and pelvic region, or even discomfort during sex.
Whether you’ve never had a baby (like me), are currently pregnant, postpartum, a middle-aged mother, or a lady with changing hormones, the health of your pelvic floor muscles is just as important as the health of your digestive system. A healthy pelvic floor is the cornerstone for keeping our pelvic organs in their correct positions (including the uterus, vagina and bowel) and preventing pelvic organs from prolapsing. It contributes to the health of your elimination muscles (bladder and bowel control), your uterus and digestive tract…and it helps with a healthy sexual function.

PELVIC FLOOR PHYSIOTHERAPY
A few years ago I was working at a healthcare PR agency and one of our projects was working on a patient advisory board for overactive bladder (OAB). It was the first time I had ever heard of OAB and the first time I learned that there were such a thing as pelvic floor physiotherapists (PFP). A physiotherapist for your pelvic floor?
Fast forward three years to two weeks ago where I had my first pelvic floor physiotherapist appointment at Toronto Yoga Mamas, all out of curiosity. I’m the curious type when it comes to my body. I like understanding the ins and outs (literally) of my body and I love learning ways I can improve my wellbeing. Although I didn’t think I had any real issues going down in my pelvic floor, I was curious to know what exactly a PFP did and what an appointment entailed.

MY APPOINTMENT
My appointment was with Lamiya, Pelvic Floor Physiotherapist at Toronto Yoga Mamas, and she began my appointment by discussing my overall health with me and any concerns I may be having. She went through a list of common pelvic floor issues women (and men) often have, why they happen and how they can be solved. She then explained the anatomy of the pelvic floor…I had no clue it was so complex! I don’t think we ever learned about this in health class! I then did a couple of exercises, like touching my toes, arching backwards and pushing my hips right and left while she observed the way my pelvis bent (apparently it didn’t move so well). Next was examination time – an internal examination – which wasn’t mandatory but recommended to further understand how strong the muscles are.

WHAT TO EXPECT
Before the physical examination began, Lamiya explained the whole process to me. She explained how the examination worked, what muscles she was feeling for, what a strong, healthy muscle should feel like and let me know that if I was uncomfortable at anytime to let her know. As I lay on the table listening to her, I kept associating the next step with a pap exam…and thank goodness it wasn’t anything close to the discomfort of a cold, tense pap.

She left the room while I undressed and covered myself with a sheet. She then returned and slipped on a double layer of medical-grade gloves, applied lubricant and assessing the muscles with internal palpation of the four different muscle groups. She took me through different breathing exercises to see how well the muscles contracted and relaxed and thoroughly explained the process as the exam went on. It wasn’t uncomfortable at all, just extremely informative and made me 10x more aware of my body.

After the internal exam, she provided me with a few exercises and breathing techniques to practice at home and asked if I had any questions.

AFTER THOUGHTS
I left my appointment questioning why pelvic floor physiotherapy isn’t a mandatory appointment every few years, even before conceiving…or even for ladies who don’t choose to have children. Our pelvic floors consist of a group of muscles that keep everything working correctly. Why should we be waiting until there is a problem before we have to get them checked out? Unfortunately, this is commonly the case for most. We strengthen and condition the rest of our bodies to prevent injury and to keep strong, but we totally take our pelvic floor muscles for granted until we realize they’ve weakened. For females, I think pelvic floor health should be learned and talked about way before childbirth.

I also left feeling very educated. Did you know that…

Jaw tension is connected to tension in the pelvic floor.
Do you have TMJ or shoulder tension? You most likely also have a tense pelvic floor.
Tight isn’t always “right”. If you’re too tight, you’re always tense and you aren’t properly relaxing the muscles, which can make them weak.
A well-aligned pelvic floor is the key to proper posture.
In Europe, pelvic-floor physiotherapy is a routine, public-health appointment for women during recovery after birth (why isn’t it in Canada?).
Leaking when you sneeze, cough, laugh, etc. is super common for many, but it’s not normal and it can 100% be fixed.
Dysfunctional and weak pelvic floor muscles are super common. They just aren’t talked about.

So ladies (and men), whatever issue you may be having in your pelvic region…don’t be embarrassed, you aren’t alone. Talk about it, seek help and get examined by a pelvic floor physiotherapist….and if you’re in Toronto, book an appointment at Toronto Yoga Mamas, you won’t regret it!

Megan is the writer and creator of The Omm Life A space dedicated to helping you live a balanced, stress-free life for mind, body and spirit.
For articles like this and more, check out The Omm Life

Prenatal Nutrition Workshop-Plus Two Free Recipes For You

9/7/2017

Prenatal Nutrition Workshop
Only $24 / person. Comes with a free 7 Day Meal plan for mamas.

What should I eat when I am pregnant? What shouldn't I eat? Should I be supplementing? What's best for baby?

Join us for A 75 minute workshop for expecting mamas. Dr. Shannon, our Naturopathic Doctor, will lead an information-rich workshop where you will learn what to eat when you're expecting. PLUS you will walk away from this workshop with a 7 day prenatal nutrition meal plan that you can begin using immediately.

Broken down by trimester, Dr. Shannon will lead you through a discussion on why your food intake is so important while pregnant. She will discuss clean and healthy eating to not only support baby's health and development, but your health and ability to thrive during your pregnancy.

1ST Trimester: foods for baby's brain development, foods to help manage nausea
2ND Trimester: foods to prevent iron deficiency, to maintain energy, to prevent gestational diabetes
3RD Trimester: foods for energy, to prevent gastrointestinal issues

Two Free Recipes For Mamas-To-Be

Ingredients

2 tablespoons grapeseed or olive oil
1/4 teaspoon ground cinnamon
200 g bulgur wheat (1 heaping cup)
400 ml cold water (1 1/2 cups + 2 tablespoons)
1 large chicken breast fillet (200 g)
1 1/2 teaspoons sumac
1/4 teaspoon garlic powder or use 1 clove fresh garlic
pinch chilli flakes
small bunch of parsley (25 g) finely chopped
small bunch of coriander (25 g) finely chopped
4 spring onions sliced

Instructions

Start by cooking the bulgur wheat. Pour 1 tablespoon of oil into a small saucepan along with the cinnamon and heat gently until starting to sizzle. Add the bulgur wheat and stir. Continue to cook over medium heat for a couple of minutes until the bulgur wheat smells toasted and fragrant. Add the water and a big pinch of salt and bring to the boil. Cover with foil or a tight-fitting lid and turn the heat down as low as it will go. Cook for 10 minutes and turn off the heat. Leave to steam for 5 minutes before fluffing up the grains with a fork. Set aside to cool.
Cut the chicken into very small bite-sized pieces. Place in a small bowl along with the zest of 1 blood orange and the sumac, garlic powder, chilli flakes and a good pinch of salt. Mix together well. Heat 1 tablespoon of oil in a frying pan and add the chicken pieces. Fry the chicken pieces over medium heat until cooked through. This shouldn't take longer than a couple of minutes as the pieces are so small, so take care not to overcook.
In a large bowl mix together the cooled bulgur wheat, the blood orange chunks and the juice of 1 blood orange, the herbs and the spring onions. Taste and season if needed and add a drizzle of oil if liked. Serve with the chicken on top or mixed throughout if preferred.
Finish with a sprinkle of sumac, if you like.

Ingredients
MEATBALLS

3 Tbsp (45 ml) + 1 tsp olive oil, divided
1 shallot, minced
3 cloves garlic, minced (1 1/2 Tbsp or 9 g)
1 flax egg (1 Tbsp (7g) flaxseed meal + 2 1/2 Tbsp (37 ml) water)
1 1/2 cups (297 g) cooked + cooled green lentils (cooked in vegetable stock)
1 1/2 Tbsp (5 g) dried Italian seasonings (dried basil + oregano)
1/4 cup (15 g) fresh Italian parsley
1 Tbsp (16 g) tomato paste
Sea salt and black pepper to taste (~1/4 tsp each)
optional: 1 Tbsp coconut flour, gluten-free oat flour, or panko bread crumbs*

FOR SERVING optional

Carrot noodles or gluten-free pasta
Marinara sauce

Instructions

Heat a large skillet over medium heat, preheat oven to 375 degrees F (190 C), and line a baking sheet with parchment paper.
Once skillet is hot, add 1 Tbsp olive oil, shallot and garlic. Sauté for 2-3 minutes, or until slightly golden brown (being careful not to burn), then remove from heat and turn off stove top.
To a food processor, add flaxseed and water and let set for 2-3 minutes.
Add cooked, cooled lentils, 1 tsp olive oil, sautéed garlic and shallot, Italian seasonings, parsley, tomato paste, vegan parmesan cheese, and a pinch each salt and pepper. Pulse, mixing until combined, but not purèed, leaving a little texture.
Taste and adjust seasonings as needed, adding more salt and pepper or herbs for flavor, vegan parmesan for cheesiness and to dry out, or more olive oil to moisten. The texture should be dough-like. If the mixture is still too wet, add coconut or oat flour, or panko bread crumbs if not gluten free.
Use a Tablespoon or cookie dough scoop (like this one), to scoop out rounded Tablespoon amounts of dough and carefully form into balls. The mixture is moldable, but fragile, so the best way to do this is to rest the dough in the palm of one hand, while using two fingers from the other hand to gently mold/form into a meatball. If it cracks, moisten your fingers with a little water to help reform/bind them. Repeat until all meatballs are formed - about 12 or 13.
Roll/coat in vegan parmesan cheese (optional) and arrange on baking sheet.
Heat the skillet from earlier over medium heat. Once hot, add 1 Tbsp olive oil and half of the meatballs. Brown for 4-5 minutes, or until golden brown, shaking the pan or using a wooden spoon to roll the balls around to cook evenly on all sides.
As they are done cooking, transfer to your prepared baking sheet and set in the preheated oven. Repeat process, adding remaining 1 Tbsp olive oil to the skillet and sautéing remaining meatballs, then transfer to oven and bake for 10-15 minutes, while you prepare your carrot noodles, pasta and/or marinara sauce.
Remove meatballs from oven and let cool slightly - they will firm up the longer they are cooled. Serve over carrot noodles or pasta with marinara sauce.
Best when fresh, though leftovers keep in the freezer up to 1 month. Reheat in a 350 degree F (176 C) oven until warmed through.

Fall Workshops & Events

Why Everyone Should See A Pelvic Floor Physiotherapist

Prenatal Nutrition Workshop-Plus Two Free Recipes For You

Two Free Recipes For Mamas-To-Be

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