Combining work and family

Becoming a parent

© 1999, 2003

Ceridian Corporation

All rights reserved.

Working while you’re pregnant

3

Planning your parental leave

5

Writing a parental leave memo

8

Budgeting for your new baby

9

Budget worksheet

12

Baby supplies checklist

13

Returning to work after your parental leave

15

Returning to work as a nursing mother

18

Return-to-work checklist for nursing mothers

22

Books and resources for expectant parents

23

Contents

3

Working while you’re pregnant

“How are you feeling?” By the time your due date rolls around, you’ll have

heard this question countless times. At different times in your pregnancy, you’re

likely to have different answers. On some days you may forget you are pregnant,

but on others you may feel less comfortable. The following suggestions are

meant to help you adjust to the physical and personal changes of working while

you’re pregnant.

Feeling comfortable at work

Try to keep in mind that some of
the more common discomforts of
pregnancy—tiredness and nausea, for
example—last only a short while
for most women. Other discomforts,
like back stress, can be minimized
with the help of simple things like
back pillows and footrests.

To ease back strain,

be sure to bend

your knees when you’re lifting anything
even slightly heavy. If you sit for long
periods, you may find that a back
pillow and footrest will help keep you
comfortable. If you have to stand
for long periods of time, alternate
putting one foot and then the other
on a low stool.

Avoid muscle strains and tiredness

by

stretching and varying your activities
often. Be extra careful not to over-exert
yourself; normal swelling and loosening
of your ligaments during pregnancy
may put you at greater risk for strain
and injury. (If you experience any
numbness, pain, weakness, or burning
in your joints or muscles, check with
your health care provider.)

If you’re nauseous,

try eating small snacks,

like dry crackers, pretzels, or fruit. You
may also want to have five or six light
meals throughout the day rather than
three larger ones. Relaxation exercises,
like deep breathing, can help relieve
nausea and reduce stress, too.

If you’re having heartburn problems,

avoid drinking large amounts of liquid
with your meals, and don’t lie down
right after you eat.

To help with tiredness or headaches,

schedule frequent short breaks in
your day to stretch and change your
position. Try to find a comfortable
chair or couch to use during your
breaks. Lie on your left side to increase
circulation to you and the baby. To
avoid dehydration, make sure to drink
plenty of water.

4

Choose work clothes for comfort.

Choose

outfits that are easy to take on and off.
As your baby grows, increasing pressure
on your bladder will mean more frequent
trips to the bathroom.

Separates—skirts or pants with a top—
provide variety, but toward the end of
your pregnancy waistbands may feel
uncomfortable. Many women find that
a jumper and jacket feel comfortable
and look professional.

Wear low-heeled shoes with good sup-
port. Even moderately high heels can
strain your back and constrict circulation.

Heading off stress

Look for ways to reduce commuting stress.

You may want to take a different route
with less traffic, or an earlier morning
bus that’s less crowded. Some women
find that listening to quiet music in
the car or on a personal tape or

CD

player helps make the commute seem
less stressful.

Start an exercise program

approved by

your health care provider. Regular exer-
cise, like walking or swimming, can
increase your energy level and help you
sleep better.

Try to delegate daily tasks at home.

Are there everyday jobs, such as making
lunches, getting clothes ready for the
next day, or cleaning a child’s room,
that can be done by another adult or
an older child? You might be able to
buy some time and energy by hiring a
cleaning service, getting take-out meals,
or bringing your laundry or ironing to
a cleaner.

Eat regular meals and nutritious snacks.

If you bring fruit, yogurt, or crackers
from home you’ll be less likely to snack
on less wholesome vending-machine
food when you’re at work.

Get as much rest as you can.

If you go

to sleep even a half an hour earlier
than usual, it can pay off in increased
energy the following day. And you may
find that trading a few weekend social
activities for naps will help you start the
work week feeling relaxed and refreshed.

Understanding your employer’s
benefits and policies

As early as possible, find out about your
employer’s policies regarding leave and
time off for employees who are having a
baby or adopting a child. Most employ-
er guidelines and policies are based on
federal and state laws, including The
Family and Medical Leave Act of 1993

(FMLA).

Review your company’s policies before
you announce your expected child.
These may be described in your employ-
ee benefits hadbook, or you may need to
ask your human resources department
for a copy. Read the information care-
fully so you know what to expect.
Think about the following questions:

Will any portion of your leave be paid?
If so, how will you receive your salary
during your leave?

Are you allowed to add accumulated
sick, vacation, or personal days?

Do any other company programs affect
your leave plans? For instance, are
flexible work arrangements available
that might allow a phased-in return or
an easier transition back to work?

Thinking about the amount
of time you’ll need

While it’s seldom possible to know
exactly when your baby will arrive and
when you’ll be ready or able to come

back to work, it’s important to discuss
approximate leave and return dates with
your supervisor or manager. Think
about the following before you decide
how long you’d like your leave to be.

Consider your personal finances.

Can

you afford to take unpaid leave? Are
you a single parent? Do you have a
spouse who works, too? Does he or she
want to take a leave?

Talk with co-workers and friends who
have recently taken leaves.

What were

their experiences like? How much time
did they need to become accustomed
to new sleep schedules or make other
changes?

If you have a spouse, discuss both of your
feelings and expectations.

Some parents

find that when both spouses take leaves,
it can shorten each person’s time away
from the office and give the baby a
chance to bond with both parents. Do
you and your spouse both want to take
leaves? At the same time? Or one after
another? Does your spouse have strong
feelings about the length of your leave?

5

Planning your parental leave

The good news about planning a parental leave is that you often have the time to

do it right. Once you can predict the approximate starting date of your leave, you

are likely to have several months to work out the details.

6

Think about the demands of your job.

Are you involved with a long-term
project that might be affected by a
lengthy absence? Will the timing of a
major project affect your departure
or return date?

Drafting a plan

Once you’ve checked your company
policy, take the time to outline a plan
that you will present to your supervisor
or manager. Remember that just by pre-
senting a plan for your leave, you are
already showing your commitment and
indicating that you plan to return to
work. Think ahead about what you
want to say and be prepared to discuss
these points with your supervisor.

Know when you expect your leave to
begin.

If you’re adopting, do you know

the scheduled adoption or foster place-
ment date? If you’re having a baby,
what is your due date? Does your doc-
tor or practitioner have any specific
recommendations?

Be realistic when you predict your return
date.

Don’t ask for a short leave believing

you can always extend it. It’s generally
better to build in a little extra time in
case you need it later. It will be easier
for you and your co-workers if you set
expectations you’ll be able to meet.

Make a list of job responsibilities that
will be affected by your leave.

Include

any tasks or projects that may be unfin-
ished when you go on leave, as well as
anything that is likely to come up while
you are away. How will your work get
done while you are gone? What respon-
sibilities will have to be handled by
someone else? Are there any parts of
your job that can wait until you return?

Describe ways the work could be handled
in your absence.

Of course, your manager

will be involved in this decision, but it
may help the discussion if you’re ready
with your own suggestions. Keep in
mind that no one way of handling work
will be appropriate for every position.
Some options might include:

•

dividing your work among others
in your department or team

•

assigning another employee to fill
your position temporarily

•

hiring a temporary replacement

Outline your ideal return-to-work plan.

Think about what you’d like to discuss.
Do you plan to return to your usual
schedule and workload after your leave
is over? Do you want to discuss flexible
work arrangements that might be avail-
able to you when you return?

Discussing your plan

Schedule a meeting to talk with your
supervisor or manager about your leave
plan.

Choose a time when you’ll both

be able to concentrate. Although your
manager may not agree with all of
your suggestions and requests, you can
discuss them and try to work toward
an arrangement that works well for
both of you. Make sure your manager
knows that you are making an effort to
balance your own needs with the needs
of the business.

7

If you plan to work from home at all dur-
ing your leave, set specific goals about what
you expect you will be able to accomplish.

You should not be working while you’re
on disability leave. If work rules allow
it, you may want to do some work from
home once that part of your leave is
over. If you do, be realistic. Unless you
have help at home, there won’t be much
time to concentrate on work matters.

Discuss if and how you’d like to commu-
nicate with your workplace while you’re
gone.

You may find that some mutually

agreed-on level of communication
helps you stay connected and reassures
your co-workers that you will be
participating again soon.

Set up another time to talk.

As your

departure approaches, you and
your manager may need to confirm
details about your leave and return,
reassignments of work, and the training
of anyone who will take over your
duties while you’re away. Schedule a
meeting now so you’ll both be able to
count on another discussion.

Confirm your understanding in a memo.

After your meeting, write a clear memo
for your manager summarizing your
discussion. Send a copy to your human
resources department. This will serve as
a clear reminder to both you and your
manager of the details of your leave plan.

As your leave date approaches

Depending on your job and on what
your manager decides, you may want to:

Send a memo or an e-mail to your
co-workers

about the start and end dates

of your leave, who will be taking over
your work, how often (and when) you
can be contacted at home, and the
names of other people to contact in
case questions cannot be resolved.

Participate in training others who will be
taking over your work.

Make sure you

allow time to answer questions.

Prepare clear instructions for co-workers
who will take over your work.

These might include a calendar
marked with specific project dates or
step-by-step instructions for complex
procedures.

While you’re on leave

Throughout your leave, communicate
with work as planned.

Contact your manager and the human
resources department if you need to
change your leave plan.

If you have any

doubts about your return-to-work date,
make them known as soon as possible.

As your leave winds down, remind your-
self that it’s normal to have mixed feelings
about returning to work.

Getting orga-

nized by confirming your child care
arrangements and planning morning and
evening routines at home will help ease
your transition back to the workplace.

You will want to be sure it includes:

The length of your leave

Your last planned day of work

The date you expect to return

A summary of how your work will be handled while you’re away

How you can be reached while you’re on leave

Your return-to-work plans, including confirmed plans for any flexible

work arrangements, if available to you

You should send the memo to the supervisor or manager with whom you
discussed your plans to and your human resources department.

You may want to use the following sample as a guide:

Writing a parental leave memo

Once you have talked with your supervisor or manager about your parental leave

plans, it’s a good idea to write a memo confirming the details.

TO:

[supervisor or manager]

CC:

Human Resources

FROM:

DATE:

RE:

My parental leave

This confirms arrangements for my parental leave, which we discussed last week.

My baby is due to arrive on January 15. My planned last day of work is January 12,
and I plan to return to work April 9.

Before I leave, I plan to:

Complete the Madison project

Train John Mannon to take over the Banker’s East account

Summarize the status of my other outstanding projects and divide
the files between John Mannon and Lois Melita

John Mannon will take over my calls. You can reach me while I’m on leave at
246 Stork Avenue, Anytown,

ST

12345. My phone number is 123-456-7890.

9

While you’re expecting

The costs associated with a new baby
begin before your baby’s arrival. You’ll
probably spend money on things like
books, maternity clothes, doctor
appointments, and getting your baby’s
room or sleeping area ready ahead of
time. The array of items you’ll need to
purchase or borrow during your baby’s
first year may seem endless. If you
know someone who has recently had a
baby and is willing to lend you cloth-
ing, furniture, or toys they’ve outgrown,
you’re in luck. If not, keep in mind that
many of the products you’ll need can be
purchased used—at an average savings
of 50 percent.

Maternity clothes.

The cost of your

maternity wardrobe will vary depending
on whether you buy new or used clothes,
clothing from a catalogue, or whether
you are able to borrow from friends or
family. Some people spend as much
as $1,200 on a maternity and nursing
wardrobe—but you can spend a lot less.
Buying “plus-size” women’s clothing
rather than maternity clothes, shopping
at consignment stores or outlets, or
even renting evening wear are all ways
to save money.

Childbirth classes.

Childbirth classes

may or may not be covered by health
insurance. Classes range in price from
$50-$175.

Infant car seat.

Keep in mind that your

baby’s first car ride will be on the way
home from the hospital, so you’ll need
to purchase an infant car seat before
your baby is born. Infant car seats are
required by law and typically cost
$50-$70.

Baby’s room.

The cost of setting up your

baby’s room (or sleeping area if your
baby will be sharing a room) will
depend upon your taste and budget.
Do you plan to color coordinate the
crib, curtains, and carpeting, or are you
just planning to buy the essentials?
Whether you plan to buy new equip-
ment or used, you'll need to make sure
that your purchases meet the safety

Budgeting for your new baby

Diapers. Car seat. Crib. Stroller. More diapers. Having a baby means facing all

kinds of new expenses and financial pressures. One of the best ways to prepare for

your new baby is to plan for the products and services you’ll need to buy.

The information that follows will help you get a sense of the type of expenses

you’re likely to encounter, and the range of prices you can expect to pay.

10

guidelines outlined below. Here’s
what you can expect to spend on new
nursery items:

•

Crib.

The average crib costs $100-

$500. The current safety standards for
cribs were last updated in 1989, so if
you plan to use a hand-me-down,
make sure to find out when it was
manufactured. Stay away from cribs
with attached dressers, cribs made
from metal, and cribs with sharp
edges—all of these present safety
hazards. Slats shouldn’t be more than
2-

3

/

8

inches apart and corner posts

shouldn’t be more than

1

/

16

of an inch

high. If the crib has a certification
seal from the Juvenile Product
Manufacturer's Association

(JPMA)

,

you can be sure that it meets current
safety guidelines.

•

Mattress.

Expect to pay $35-$150 for

your baby’s mattress. To ensure your
baby’s safety, buy a firm mattress that
fits snugly in the crib.

•

Dresser/changing table.

These can be

purchased as one unit or as two sepa-
rate items; in either case you’ll probably
spend upwards of $200 for a new one.
Since changing tables are expensive,
you might consider borrowing or
buying one second-hand, since it’s an
item you won’t be needing forever.

•

Nursery monitor.

A nursery monitor

costs $35-$60. To reduce interference,
you may want to buy a monitor with
at least two channels. It’s also a good
idea to get a monitor that has a light
display, so you can see when your
baby’s making noise even if you’re in
a loud room and can’t hear her voice.

Baby’s arrival and first year

In your baby’s first year your expenses
will range from teething rings to doctor
bills to paying for child care. Here’s an
idea of what you can expect to spend:

Delivery.

The costs of delivering a baby

vary depending on your health insur-
ance coverage. Generally, policies cover
most if not all of the delivery expenses.

Clothes, diapers, food, and accessories.

Here are estimated yearly costs for
clothes, diapers, and other necessities
for your growing baby:

•

baby clothes

$350 - $500

•

diapers (disposable)

$600

•

cloth diaper service

$675

•

toddler car seat

$50 - $150

•

stroller

$200 - $400

•

formula/food

$600

•

highchair

$50 and up

Health and safety.

Medical costs for your

baby will vary, depending on your
health insurance policy. Your baby will
need to see the doctor several times
during her first year. It’s also important
to buy basic health and safety items for
your home, including: a thermometer
(anywhere from $4 and up); a smoke
detector ($6-$35); and baby gates ($30-
$100 each).

Child care.

Finding and paying for child

care is a challenge most working parents
face before their baby’s first birthday. In
fact, child care is one of the largest
expenses, second only to rent or mort-
gage, that parents incur following the
birth of a child. The least expensive
option may be having a family member
care for your baby. Other types of care

11

include child care centers, family child
care, and in-home child care. Prices for
child care vary depending both on
where you live and the kind of child
care you choose. To get a sense of the
average cost for child care in your area,
talk to friends and family who have
children, or look at child care ads in
the newspaper.

Here’s an idea of what you can expect
to pay for each type of care:

•

Child care centers.

You can expect to

pay between $75 and $250 a week
for your child to attend a child care
center. Infant care is usually more
expensive than toddler care.

•

Family child care.

Licensed care

in someone’s home typically costs
between $75 and $250 per week.

•

In-home child care (a provider who
comes to your home).

This is generally

the most expensive option. The cost
of hiring an in-home caregiver varies
depending on whether or not you
provide room and board. If the care-
giver doesn’t live with you, you can
expect to pay $6-$10 per hour, or
$240-$400 for a 40-hour week. A
live-in caregiver costs an average of
$250-$500 a week, but costs vary
greatly depending on where you
live. Keep in mind that you’ll also
be required to pay social security,
Medicare taxes, and any other
mandated taxes.

Ongoing costs and your
child’s future

Diapers today. A computer tomorrow.
Before you know it, it will be time to
begin thinking about saving for college.
The earlier you start planning for
tomorrow, the easier it will be to afford
future expenses.

Saving for college.

It may seem early

to start thinking about college tuition.
But when you consider that the cost
of a four-year college education is cur-
rently tens of thousands of dollars, it’s
clear it’s never too soon to start putting
aside money.

Life insurance.

Having a baby is a good

reason to purchase or increase your life
insurance. To get an idea of how much
life insurance you should purchase,
consider how much money your family
would need if something were to hap-
pen to you. In order to cover your
baby’s college tuition, your life insur-
ance should be five to ten times your
annual income.

12

Projected cost

While you’re expecting

Maternity clothes

Childbirth classes

Crib

Mattress

Dresser/changing table

Nursery monitor

Infant car seat

Baby’s arrival and first year

Delivery/birth

Baby clothes

Diapers

Formula/food

Highchair

Toddler car seat

Child care

Pediatrician

Thermometer

Smoke detector

Safety gates

Ongoing costs

Saving for college

Life insurance

Budget worksheet

13

Baby supplies checklist

What do you buy before your new baby comes home? If you’re feeling over-

whelmed by the range of products available for newborns, don’t worry. New

babies need few things—diapers, a few outfits, blankets, a car seat, breast milk

or formula, and a safe place to sleep. Your newborn doesn’t need toys. Your face

and voice are the most stimulating learning tools your baby can have.

It will be easier on you if you gather supplies before the baby arrives. Your

budget, and how many things you’ll be able to borrow, will determine what you

will need to buy. Use the checklist below as a guide.

Bed

Bassinet or cradle, for newborns

Crib and mattress

2 waterproof mattress pads

Crib bumper pads

2 to 3 fitted sheets

2 crib blankets

2 to 4 receiving blankets,
for swaddling

Bath

Infant bathtub, sponge or plastic

2 to 3 soft washcloths

2 to 3 hooded baby towels

Baby wash

Baby shampoo

Rubbing alcohol and cotton
swabs, for cleaning your newborn’s
umbilical

cord

14

Safety

Infant car seat

Smoke detector, one for each floor
of your home

Fire extinguisher

Clothing

3 to 6 cotton undershirts or
“onesies”

3 to 6 changes of clothes

3 to 6 pairs of booties or socks

3 to 4 fire-resistant nightgowns or
baby bags

Weather-appropriate hat

Bunting or snowsuit bag for a win-
ter baby in a cold climate

Baby laundry detergent

Diapering

3 to 4 dozen disposable or cloth
newborn-sized diapers

Non-allergenic baby wipes

Diaper rash ointment

If using cloth diapers:

3 to 5 diaper wraps, or
6 to 10 diaper pins and
3 to 5 rubber pants

Diaper pail

Feeding

8 to 10 cloth diapers for protecting
shoulders when burping baby

Brush for cleaning bottles, if not
using a dishwasher

If baby will be breast fed:

Breast pump (can also be rented)

4 to 6 washable or one box of
disposable nursing pads

2 to 3 nursing bras

2 to 3 bottles with nipples for
supplementary feeding

If baby will be bottle fed:

6 to 8 four-ounce bottles

6 to 8 nipples and caps

2 to 3 cans of formula

Medical

Infant non-aspirin pain reliever

Medicine dropper or oral syringe

Rectal or ear thermometer

Petroleum jelly, for use with
rectal thermometer

Nasal aspirator, for cleaning
stuffy noses

Infant nail-clippers or scissors

15

Returning to work after your
parental leave

If you’re coming back to work after a parental leave, balancing your new family

needs with your business needs will require some careful planning. Whether you’re

a first-time or experienced parent, the following information can help as you

establish a relationship with a child care provider, put new routines in place, and

reconnect with your workplace.

Starting child care and
preparing to return

It’s normal to have mixed emotions
about returning to work after your
leave. One of the toughest parts can be
worrying about child care and missing
your baby. But if you plan ahead,
choose carefully from your options, and
allow time for your provider and baby
to get to know each other, your return
to work can be less stressful.

Try out your child care a week or two
before you return to work.

This will give

your baby and your caregiver a chance
to get to know each other. It can also
help you understand what will be need-
ed during the often hectic drop-off and
pick-up times at a child care center or
family child care home.

Ask your provider for advice about intro-
ducing your child to his new routine.

For

instance, if your baby will be cared for
outside your home, you might start by
making a visit while you are still on
leave and staying for an hour or so.
Over the next few days, gradually short-
en the time you stay and increase the

time you’re away. Keep in mind that it’s
normal for a baby to take up to two or
three weeks to settle into a comfortable
pattern of eating, sleeping, and feeling
comfortable with a new caregiver.

Make arrangements to communicate
regularly with your provider about your
baby.

Decide together on the best time

to talk and share news about your baby.
You will want to know how your baby’s
day was: how well she slept, how her
feedings went, and what she enjoyed.
You may want to:

•

call your child care provider during

nap time to see how your child’s day
is going

•

try to build in enough time at

drop-off and pick-up to talk with
your provider about your child

•

exchange notes on a regular basis

16

Be sure to plan backup care for days when
you will not be able to use your regular
caregiver.

There will be days you can

predict, like holidays and vacations,
and others that you cannot, like bad-
weather days or days when your child
or caregiver is sick. If your family or
friends can’t help when you need back-
up care, ask other parents who use the
same provider or program what they
do. Would they be willing to have your
child for any of those days? Can your
provider suggest a substitute? Do you
have friends, neighbors, or family mem-
bers who will be able to care for your
baby when he is too sick to be in care
with other children?

What to expect at work

Although your first day back at work
may feel somewhat overwhelming,
ou will probably be surprised at how
quickly you return to a comfortable
work routine. Again, planning and
organization can make all the difference.

Talk with friends and co-workers who
have recently returned from a leave.

How

did they make the transition? How did
they manage their time?

As your return date approaches, you may
want to reestablish some ties with your
workplace.

Are there any work-related

papers or correspondence you would
like to have sent to your home? Which
co-workers can fill you in on recent
news? It can be helpful to talk with
your supervisor or anyone who has
been handling your job responsibilities
to get a better sense of what has hap-
pened in your absence.

Planning your work will be even more
important now that you are a parent.

It can underscore your job commitment
and protect you from stress overload
as well.

•

If you are returning part-time, you
may find that others—and even
you—expect you to perform your
old full-time work on a part-time
schedule. Be realistic. Extra projects
that were manageable under a full-
time schedule may be impossible
under a part-time one.

Returning to work after a leave can give
you a new perspective on old problems.

You may find that situations at work
that seemed overwhelming no longer
cause you the same level of stress. Your
life has a different balance now with a
baby in the picture.

What to expect at home

Joining your baby at the end of your
work day can be an intensely happy
time for both of you. But working and
taking care of a baby can also be tiring.
To make sure you have the energy to
enjoy your family when you get home,
remember to pace yourself, reorganize
your household priorities (for the time
being anyway), and get as much sleep
as you can.

17

Take care of yourself.

You are likely to be

tired for the first few months. Babies
don’t always sleep through the night
when you want them to. And no matter
how well your child is sleeping, the
occasional but inevitable childhood ill-
ness can keep you up all night. If you
can, go to sleep for the night when
your baby does, take naps when your
baby does on days you aren’t working,
and trade off mornings of sleeping in a
little later. Try to get some regular exer-
cise. (Taking your baby for stroller rides
can be a great stress reducer.) And make
sure you eat nutritious meals.

Establish morning and end-of-the-day
routines at home.

Creating a checklist

of the things you need to do each day—
particularly in the first few weeks—
can help you and anyone else who
shares the responsibilities. Make a dry
run some day before your return to
work and time how long it takes to get
out the door. And be sure to build in
extra time for the first few days of your
new routine.

Plan ahead for the end of your work day.

New parents say one of the toughest
parts of the day is dinner time. Your
entire family may be worn out, but you
may still need to change clothes and
hold the baby while you fix a meal. Stop
before you rush headlong into a whirl-
wind of activities at home. Spend a few
minutes playing with your baby and
talking with other family members. Even
15 minutes can make a big difference.

Try to plan and set priorities for yourself
at home, just as you do at work.

Your time is at a premium right now.
You may want to use paper plates for
a while or hire someone to help clean.
Now may be a good time to review
household responsibilities with your
spouse to make sure your arrangement
is fair.

Getting the support you need

Remember, it’s normal to feel over-
whelmed occasionally by the newness
and unpredictability of managing so
many responsibilities. You may want to:

Spend time with other new parents.

It can be a relief to hear that other peo-
ple are dealing with some of the same
challenges, and you can share solutions.

Call the program that sent you this booklet

to talk with a consultant about ways to
manage your new responsibilities.

18

Returning to work as a nursing mother

Continuing to breastfeed your baby after you return to work can have many

advantages: Research shows that babies who nurse have fewer illnesses and allergies

than babies who don’t, and when breastfed babies do get sick their illnesses are

often less severe. Many mothers also welcome the closeness they feel with their

babies when they continue to nurse.

Learning to operate a breast pump and combining your nursing schedule with

your work day can seem a little daunting at first. But with preparation and practice

it can become a comfortable routine.

Planning ahead

If your work schedule means that you
will be missing one or more feedings,
you should plan to express milk while
you are at work. Expressing keeps your
breasts from becoming engorged and
helps maintain your milk supply. It also
provides you with a supply of breast
milk that, if stored safely, can be bottle-
fed to your baby while you are away.

Here are some things you can do while
you are still on leave to help make
your return to work as a nursing
mother easier:

Help your baby adjust to bottle-feeding
before you return to work.

Experts rec-

ommend introducing a bottle when a
baby is three or four weeks old.

Practice expressing milk ahead of time.

Establishing your pumping routine at
work will be easier if you feel confident
about setting up your pump and have
already expressed milk several times.
You can freeze what you’ve expressed to
have a ready supply when you’re back
at work.

Plan where you will express at work.

Some employers offer designated
“lactation rooms” that are comfortable,
secure places to pump. Others may
provide a windowless office, lounge,
or conference room that can be locked
and has an outlet for electric pumps. If
you aren’t sure about where you can
pump at your workplace, talk ahead of
time with your supervisor or the human
resources department.

Think about how you will keep expressed
milk cold at work and on the way home.

You will want to keep expressed milk in
a cooler case with ice packs.

Plan your work clothes.

Pumping is easi-

est if you wear a loose top that untucks
or unbuttons easily.

Pumping milk

It’s a good idea to start pumping at least
two weeks before you return to your
job, both to get used to the routine and
to build up a supply of milk to use
while you are at work. You’ll need only
one day’s worth of milk for your first
day back at work, but having more can
give you extra peace of mind.

Ahead of time at home

Be sure to read all of the instructions that
come with the pump.

Although assem-

bling a pump becomes easy with
practice, it can seem confusing at first.

Choose an unhurried time to read the
instructions,

learn the names of the parts,

and practice assembling—when your
baby is napping or when someone is
taking care of her so you can concentrate.

Try to pump at the same time every day,

preferably in the morning, an hour or
an hour and a half after your baby has
nursed. (If your baby has nursed from
only one side, pump the other side.)

At home or at work

Pour yourself a big glass of water

or

another clear beverage to drink while
you pump.

Find a comfortable place to sit,

and

put a towel across your lap to take care
of spills.

Relax by taking some deep breaths

or

listening to soothing music. (Some
women find that looking at the baby’s
picture or thinking about the last feed-
ing encourages the let-down reflex;
others find that it helps to massage
their breasts.)

Once you are back at work you will
want to pump the same number of
times you would ordinarily nurse your
baby during the same time period.
Keep in mind that as you add solid
food to your baby’s diet the number of
times you pump will decrease.

Storing milk

If you store expressed milk safely you
can leave it with your child care
provider to feed your baby. The follow-
ing guidelines will help you and your
caregiver make sure the milk stays fresh:

Store expressed milk in clean baby-bottle
liner bags

or small hard-plastic baby

bottles.

Write the date on bags or bottles.

(If you

will be taking the milk to a family child
care provider or child care center, be
sure to write your baby’s first and last
names on the label, too.)

Use frozen milk within six months.

Use refrigerated milk within five days.

Store milk in the coldest part of your
refrigerator or freezer

—never in the door.

Using milk

You will want to make sure that whoever
feeds your baby while you are at work
understands the importance of storing
and using expressed milk safely. Be sure
your caregiver knows to:

Use the oldest milk in the refrigerator first.

(But be sure to discard any milk that
has been refrigerated more than five
days or frozen more than six months.)

Remove refrigerated milk just before a
feeding

and warm it gradually, for five

to ten minutes, in a pan of warm water
or in an electric baby-bottle warmer.
Don’t use hot water, as this can destroy
some of the milk’s health benefits.

19

Thaw frozen milk in the refrigerator,

where it will stay fresh for up to 24
hours, or in a pan of warm water.

Never heat or thaw milk in a microwave
oven

or in a pan of water that is too hot.

This can destroy properties that provide
valuable health benefits to your baby
and has the potential to burn your baby.

Discard any milk that is left over from
a feeding.

Taking care of yourself

Sometimes it’s easy to forget your own
needs while you are meeting the needs
of your baby. But it’s important to take
care of yourself, too. You want to have
plenty of energy to combine nursing
with work and to enjoy your new baby.

It’s especially important to eat well and
get rest when you are nursing. Be sure to:

Drink at least six to eight big glasses of
fluid every day.

Eat a good breakfast and lunch.

If it’s

hard to make time to eat before you
leave the house, take something
nutritious to eat on the way to work.

Bring healthy snacks to eat during the day.

Yogurt, fruit, simple sandwiches, and
muffins are easy to pack.

Try to get as much sleep as you can.

If it’s

possible to get yourself to bed even a
half an hour earlier than usual, it will
be worth it in extra energy. On days at
home, try to nap when your baby naps.

Coping with common problems

Here are some common problems
associated with nursing after you return
to work, and steps you can take to
deal with them:

If your milk supply decreases

Try to nurse your baby more often.

Nurse

the first thing in the morning. (If you
miss a morning feeding, be sure to
pump when you get to work.) If you
can, nurse at your child care provider’s
when you arrive for pick-up, or, if you
have in-home care, as soon as you get
home. (You will need to instruct your
provider not to feed your baby just
before your scheduled arrival time.)
You may also want to try nursing more
frequently on your days off.

Get more rest.

This may seem like a tall

order for a parent of an infant, but it’s
important to maintaining your milk
supply. You may be able to create extra
rest time by rearranging who does
household chores, or by hiring help.

Think about simplifying meal prepara-
tion. A sandwich, soup, and piece of
fruit can make a quick, nutritious
dinner that buys you time for a nap.

20

21

Eat well.

It can be easy to shortchange

yourself on meals when you’re taking
care of your baby’s needs. Be sure to
eat nutritious meals and snacks, and
increase your protein intake. (Sources
include dried beans, cottage cheese,
yogurt, poultry, and fish.)

Drink more fluids.

Be sure to bring a

large plastic drinking cup with you to
work; the small paper cups available at
many workplace coolers just won’t do
the job. Bring a large cup or bottle of
water or juice with you wherever you go.

If you’re having problems with the
“let-down” reflex

If you’ve tried the relaxation methods
described under “Pumping milk,” but
you are having difficulty with the let-
down reflex at pumping time, it may
help to:

Place a warm, wet cloth on each breast
before you pump.

Take the time to massage your breasts
before you pump.

Think of ways to reduce your workplace
stress.

Talk with your supervisor or with

a member of your human resources
department about the possibility of
rearranging your workload so you feel
less tense.

If you leak milk

You may find that your breasts leak
milk at inopportune times. If this
happens, it can help to:

Press your breasts with the heels of your
hands

or with one arm across your chest.

Try not to skip pumping times.

Wear nursing pads.

Keep an extra sweater or shirt at work.

Breast pump

Cooler case or container

Frozen ice packs

Clean milk containers (four if you will pump three times;
three if you will pump twice)

Masking or freezer tape for labeling

Indelible marker

Small towel to put across your lap

Plastic water bottle to keep nearby

Extra nursing pads

Extra shirt (in case you leak)

Healthy snacks

Picture of your baby to look at while you pump
(and for showing off to co-workers)

Small portable radio or tape player (if quiet music helps
you relax)

Return-to-work checklist for
nursing mothers

Be sure to bring the following on your first day back:

22

Books and resources for
expectant parents

The Complete Book of Pregnancy and Childbirth

by Sheila Kitzinger
(Knopf. New York. 1996)

A clearly illustrated book about pregnancy and childbirth. Addresses some of the
emotional and physical aspects of being pregnant.

Conception, Pregnancy and Birth

by Miriam Stoppard
(

D.K.

Publishing. Orlando,

FL.

2000)

Covers facts and theories on topics from amniocentesis to aromatherapy, home birth
to hospital birth, and conception through infant care.

Eating for Two: The Complete Guide to Nutrition During Pregnancy

by Mary Abbott Hess and Elise Hunt
(Macmillan. New York. 1994)

Covers diet as it affects the developing fetus, and discusses other concerns for pregnant
women, including weight gain, vitamins and minerals, dietary dangers, and breast versus
bottle feeding.

The Expectant Father: Facts, Tips, and Advice for Dads-To-Be

by Armin A. Brott and Jennifer Ash
(Abbeville Press. New York. 1999)

A guide to the emotional, financial, and physical changes that expectant fathers
experience during the course of their partner’s pregnancy.

The Girlfriends’ Guide to Pregnancy

by Vicki Iovine
(Pocket Books. New York

.

1995)

An informal, practical, and often funny guide to pregnancy.

23

Nursing Mother, Working Mother: The Essential Guide for Breastfeeding and Staying
Close to Your Baby After You Return to Work

by Gale Pryor
(Harvard Common Press. Boston,

MA.

1997)

Tackles some of the challenges and offers solutions for nursing mothers returning
to work.

Planning for Pregnancy, Birth and Beyond

by the American College of Obstetricians and Gynecologists
(Dutton. New York. 1997)

Includes facts about genetic testing, information on prenatal and postpartum exercise,
illustrations of monthly fetal development, and a personal diary to chart the progress of
your pregnancy.

What to Expect When You’re Expecting

by Heidi E. Murkoff, Arlene Eisenberg, Sandee Hathaway
(Workman. New York. 2002)

A comprehensive guide to pregnancy and the first few weeks of parenthood. Includes
a section for expectant fathers.

Additional resources

American College of Obstetricians and Gynecologists

(ACOG)

Resource Center
409 12th Street

SW, P.O.

Box 96920, Washington,

DC

20090-6920

202-638-5577
www.acog.org

A non-profit organization of professionals providing health care for women. Also
responds to obstetrical and gynecological questions. Call the Resource Center, check
the Web site, or send a self-addressed, stamped envelope to request a complete list
of free pamphlets.

International Childbirth Education Association

(ICEA)

P.O.

Box 20048, Minneapolis,

MN

55420

952-854-8660
www.icea.org

Provides information to the public and childbirth educators nationwide. Free
publication catalog,

ICEA

Bookmarks, contains books and pamphlets related to

pregnancy, childbirth, and parenting.

www.babycenter.com

Baby Center offers information about conception, pregnancy, childbirth, and
parenting. Includes a question-and-answer section on pregnancy and childbirth and
a pregnancy timeline.

24

Printed on recycled paper

23169-0303