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If you are looking for birth support, or Perth area placenta encapsulation in the Perth, Peel and Hills regions I can help. Kelly Evans - The Modern Doula 


News + Notes

News & Notes from Kelly Evans (The Modern Doula) on pregnancy and giving birth in Perth, Western Australia.

Filtering by Category: Pregnancy

I'm just not the Mum I wanted to be..

Kelly Evans

I was chatting with a friend when she said this to me. Now I know where she was coming from, but it got me thinking.

Are there any Mum's out there who are truly being the Mum they expected to be (before kids)?

While I was pregnant I had time to Google. I checked Pinterest boards and I had in my mind the things that a 'good Mother' should do.

How wrong was I. Expectations versus reality. I expected to be my old self straight after birth.

I expected that my baby wouldn't arrive until 40 weeks (9.5 months right!).

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5 Reasons A Mumma Who Is Facing Medical Induction Needs A Doula

Kelly Evans

Even when you think its too late to get doula support it really isn't.

Just like you - I have been there. I remember vividly being told that my baby needed to be born early. Which absolutely did not fit with the notion in my head that I was still 3 weeks away from 40 weeks (as you can guess mentally I wasn't ready).

I also remember feeling so confused and scared when they said it was an emergency induction and my baby needed to be born now... but then the hospital got busy and I was told I would have to wait until tomorrow. Like what the actual? I needed someone to explain why, but the staff were all quite busy. In fact I waited an hour for someone to enter my room to tell me what was going on, to reassure to me, to tell me where I could get a drink of water.. but noone.

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What Is Earphones At Bedtime (And Why Every Mumma Needs To Try This Tonight)

Kelly Evans

Mary Houston's Earphones At Bedtime Free Yoga Nidra series is truly lifechanging... and better still you don't have to a thing to benefit.

How it works is that she sends you a downloadable sound file (MP4) that you can save to your phone. Then you simply listen to it as you are falling asleep. The course lasts for 3 weeks, and you receive a free meditation each week.

Mary's voice is very easy to listen to (unlike some meditation downloads) and you listen as you drift off to sleep. The best part is that you can still benefit even if you are asleep! I highly recommend this to exhausted, stressed out Mums!

The biggest difference that listening to the Yoga Nidra made to me is that what little sleep I get (as the mother of a young toddler) I wake up feeling more rested. When I'm only getting 5 hours a night of sleep I need every hour to count!

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What to avoid when shopping for a maternity bra

Kelly Evans

How to choose a maternity bra One of the first things I noticed when I became pregnant was that my breasts were sore.

It wasn't long before I needed a new bra and as I found out there are a few things to look out for!


You will probably find that you go through a few different bra sizes before your pregnancy and breastfeeding journey is over. So aim to get a maternity bra fitted for now, but know that you will probably need another few bra size upgrades (especially once your milk supply comes in). Now is not the time to make do with an ill-fitting bra - your breasts deserve the best.


It used to be that experts advised against wearing underwired bras. Now modern technology has design flexi-wire which is much safer for pregnancy/breastfeeding as it is more flexible.

The reason that the old style of underwire was not recommended was due to wire that digs into your breast tissue could harm the later development of your breast ducts causing blockages and very painful mastitis.

You can still get great support in wireless bras (even in larger sizes) so now the choice is yours.


A few simple design flaws can ruin a comfortable bra. If you are looking at breastfeeding bras - always try out the release clips one handed. After all you will be holding a baby in the other hand.

Look for a wide band which can be more comfortable as it shouldn't dig in so much.

The more adjustable a bra is, the better it will continue to fit even as it gives with continued use and washing. There's nothing worse than a bra stretching and becoming too loose after a couple of washes.


If you find a bra you really like - buy at least 2 of them so that you can alternate and wash. This is especially important after baby arrives as it is likely milk will leak and you will need to wash your bra more frequently.


Some people skip maternity bras (which don't have opening clasps) and go straight to a breastfeeding bra. That way they will have worn in and have a comfy bra all ready to go when baby arrives and they want that all important skin on skin.

The choice is up to you.


Maternity/breastfeeding bras can feed found at:


Foods to avoid eating when pregnant

Kelly Evans

Being pregnant can make meal times tricky. It's hard enough for you as a pregnant woman to remember all the do's and dont's - but this is compounded when you need to eat out. So what are you meant to look out for - and what are the main foods to avoid and why? Here's a brief list!


A rare but potentially severe illness caused by the Listeria monocytogenes bacteria.

Many pre-prepared or takeaway foods are considered high risk for Listeria, this occurs due to contamination with bacteria as part of the food preparation process and the bacteria continues to grow in the fridge.

Here are some of the most common foods to avoid when you are pregnant to avoid listeria (this list is not exhaustive):

  • pate
  • cold ready-to-eat chicken
  • manufactured ready-to-eat meats (including polony, ham and salami)
  • soft cheeses (including brie, camembert, fetta, ricotta)
  • pre-packed, pre-prepared or self-serve fruit or vegetable salads (this includes coleslaw, potato and other salads)
  • freshly squeezed fruit and vegetable juices
  • ready-to-eat cold, smoked or raw seafood, including smoked salmon, oysters, sashimi and cooked prawns
  • sushi
  • soft serve ice cream and thick shakes (you might want to check other iced drinks and milk shakes too)
  • tofu (both soft and hard types) and tempeh
  • unpasteurised milk and unpasteurised milk products
  • raw sprouts (including alfalfa, clover, radish, and mung bean). Bacteria can get into sprout seeds through cracks in the shell before the sprouts are grown. Once this occurs, these bacteria are nearly impossible to wash out. Sprouts grown in the home are also risky if eaten raw. Many outbreaks have been linked to contaminated seed. If pathogenic bacteria are present in or on the seed, they can grow to high levels during sprouting - even under clean conditions.



Is a metal that can be found in certain fish which can be harmful to your unborn baby if you eat them. Mercury can reach the fish both through natural occurence as well as industrial pollution, which accumulates in our oceans. Bacteria in the water transforms the mercury chemically into methylmercury, which can be toxic.

Fish absorb methylmercury as they feed on other fish, however, larger fish that have lived longer have the highest levels of methylmercury because they've had more time to accumulate it. The following large fish pose the greatest risk to pregnant women who eat them regularly: 

  • Swordfish
  • Tilefish
  • King mackerel
  • Shark

It's okay to eat other cooked fish/seafood as long as you select a variety of other kinds while you're pregnant. You can eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.

Five of the most commonly eaten fish that are low in mercury are:

  • shrimp
  • canned light tuna 
  • salmon 
  • pollock, and
  • catfish. 


A type of food poisoning caused by the salmonella bacterium found in the following foods TO AVOID (the following list is not exhaustive):

  • cake batter
  • raw cookie dough
  • raw eggs
  • raw or undercooked sprouts
  • undercooked eggs (cook until yolk is firm)
  • undercooked poultry and stuffing


Is another infection that can affect unborn babies. To reduce the risk thoroughly cook all meat, and ensure that salad and vegetables are thoroughly washed.

(Pregnant women should also avoid contact with cat faeces and should wear disposable gloves if handling cat litter. Hands should be washed after gardening or handling pets).

What are the symptoms of foodborne illness?

Symptoms vary, but in general, a person might get sick to their stomach, vomit, or have diarrhea. Sometimes foodborne illness is confused with the flu because the symptoms can be flu like with a fever, headache, and body aches.

What should I do if I suspect a foodborne illness?

If you are unwell contact your doctor, hospital or healthdirect Australia on 1800 022 222 (24 hours a day, seven days a week) as soon as possible.


Please note that this list is not exhaustive - but designed to give you a quick guide of foods to avoid when you are pregnant.


Foods to avoid during pregnancy: Listeria: Methylmercury: While you are pregnant - what is foodborne illness?: