Happy Hump Day! Worksheet for New Mama.

by Stacey Jayne

This past week I had a meeting with a fantastic birth educator from this Brooklyn based co. http://carriagehousebirth.com/  We met to discuss birth and to reflect on my first birthing experience a bit and to talk about how hopefully this second time will be different. My first birthing experience was long and arduous, and my baby girlie had colic. I now recognize that there are options and support systems set up for me if I happen to run into similar situations. As we were chatting, I was thinking about how lucky I feel to have found a support system as I move through this territory again. I thought a lot about what my postpartum experience was like, and how I didn't feel like I had the help that I needed, but I recognize that I didn't realize how to ask for it. Below is a worksheet for you, new Mama. I hope it will help to remind you to focus on your body and your baby and to rely on those around you that love you. If you need further ideas or support please don't hesitate to reach out to me. 


Today's date is ____________________.

My baby is ___________________days/ weeks/months old.

This week with my new babe, if I am visited by my ___________________ (mother in law, dad, bestie etc.), I will ask them to help me with a task. 

That task is ______________________ (laundry, cooking, cleaning etc.) 

If I am going to ask them to cook something for our family, I will give them a recipe beforehand to make it nice and easy for them. This will be  simple recipe that will suit our family's needs at this time. The name of the recipe is ___________________ and the link I will send them is 

____________________.  I am happy to make their lives easier by sending them a recipe beforehand. They want to help me, and now they wont have to choose something on their own.  I'm awesome. 

I understand that my goal and job right now as a brand new Mama is to heal my body and care for my baby. I will not apologize for asking for help. If I am a SUPER new Mama, and I am still bleeding out of you-know-where (which I will for a while), I understand that I must take it easy. On the days that I bleed heavily, I understand that this is sign to rest. I will do this

I understand that this rest period is a phase that is important for me and my new babe, and if I need help in the coming weeks of any kind I will ask _______________ or ________________ or ______________to come over and give us some support. They will be delighted to help me; giving them specifics will make their lives easier.

Right now I will take ______________ (amount) of deep breaths. I will relax my shoulders and my jaw. I will drink some water. I will do some gentle stretching while thinking loving thoughts about my body and all the work it's doing. I will try and eat healthful foods and sleep when I can. 

I promise to take each day as it comes and to NOT wait to ask for help. That's how I roll. 

I'm amazing.



Here are two recipe ideas:


Baked Egg and Kale Cups
(can be shared with kids 8+ mos)*
1-3 egg “cups” per serving depending on appetite and what else is being served

Grocery List:

Olive or canola oil, for greasing pan
Kale (about 1 large leaf per serving)
Eggs (1 per “cup”)
Grated Parmesan, to taste
Salt and pepper, to taste


1. Heat oven to 375 degrees. Grease a muffin tin, place on a baking sheet, and set aside. Wash and trim kale; steam until bright green and just tender. (This can be done ahead of time.)

2. Line cups of prepped muffin tin with leaves of steamed kale making sure to cover as much of the muffin well as possible. Leave a little bit of kale sticking up above the surface of the muffin tin. You’ll need about 1 large leaf per “cup”; it’s okay to layer smaller leaves in one “cup.”

3. Crack one egg into each well of the muffin tin covering kale. Sprinkle eggs with Parmesan, salt and pepper. Bake for 17-25 minutes, until the egg yolk is set as you want it.

4. Remove muffin tray from oven and allow to cool for 5 minutes before carefully popping out the egg “cups.” Serve warm.

Beef Barley Soup

Grocery List:

1 tsp oil

1-1/2 lbs lean beef round stew meat

1 cup chopped carrots

1 cup chopped onions

1/2 cup chopped celery

2 cloves garlic, chopped

6 cups water

1 - 2 tsp kosher salt, to taste

2 bay leaves

2/3 cup dry barley

fresh ground black pepper


Heat a large heavy pot or dutch oven on medium heat. Add oil and beef, season with a little salt and brown meat a few minutes.

When meat is browned, add carrots, onion, celery and garlic to the pot and give it a good stir.

Add water, salt and bay leaves and bring to a boil. When boiling, reduce heat to low and coverSimmer covered over low heat until the meat is soft, about 1 1/2 - 2 hours.

Add the barley, adjust the salt if needed and add fresh ground pepper. Simmer an additional 30-35, remove bay leaves and serve. Makes 7 1/2 cups. Leftovers only get better and make a great lunches; this also freezes great if you want to make freezer meals for the month. To make this soup gluten-free, you can sub the barley for quinoa.


Pressure cooker instructions: Follow all the steps with the meat and carrots as instructed above, when you add the water and cover and lock the lid. Cook in the pressure cooker for about 30 minutes on medium low heat. Remove from heat and when the pressure cooker is cool enough to unlock the lid, remove and add barley. Cook an additional 30 minutes uncovered.

Love to you this week Mama!