Wednesday, May 8, 2013

10 Ways to Increase your Energy Naturally


Have you felt that afternoon or mid-morning lack of energy? Do you reach for something sweet or caffeinated to give you a jolt? That's right, we all know it. As good as they taste, those sweets and caffeinated foods/beverages give you a cheap thrill of energy then they drain you the rest of the day. Here are 10 ways to increase you energy without sugar or caffeine from my days at Integrative Nutrition (amended for you moms):

1) Reduce or eliminate caffeine: The ups and downs of caffeine include dehydration and blood sugar ups and downs, making mood swings more frequent. If you need something to get you going in the morning try some hot lemon water, a decaf or herbal tea or a weak coffee/tea until you adjust.

2) Drink water: Most Americans are chronically dehydrated. Pregnancy and breastfeeding requires you to consume even more water. Before you go to sugar or caffeine, have a glass of water and wait a few minutes to see what happens. Caution: Soft drinks are now America’s number one source of added sugar. Are you having trouble remembering to drink water? Buy yourself a reusable glass or stainless steel water bottle that makes it convenient and fun.

3) Eat dark leafy green vegetablesGreen is associated with spring, the time of renewal and refreshing, vital energy. Greens are full of vitamins and nutrients and great for improving circulation, lifting the spirit, purifying the blood and strengthening the immune system. Broccoli, collards, bok choy, kale, mustard greens, broccoli rabe, arugula and dandelion greens are some of the many to choose from.

4) Use gentle sweets: Avoid sugar and chemicalized artificial sweeteners. Use gentle sweeteners like maple syrup, brown rice syrup, agave nectar and liquid stevia. Also eat sweet vegetables such as yams, carrots and beets especially at lunch.

5) Get physical activity: Start with simple activities, like walking or yoga—start with 10 minutes a day and increase. Make this a standard part of your day. Simple exercises like walking and stretching can be done long before a post-partum mom gets the "okay" from her caregiver to do heavier exercise. Park or get off the train a few extra blocks from your office. Walk the kids to school instead of driving. Do family yoga in the evening.

6) Get more sleep, rest and relaxation: When you are tired or stressed your body will crave energy. Is pregnancy discomfort keeping you up? Do you have a baby waking every few hours for a feeding? As much as possible, go to sleep early and gently mold your baby's sleeping habits to allow for more restful nights. If you need down-time during the day, find a way to make it happen. Hire help if needed.

7) Evaluate the amount of animal food you eat: Eating too much meat, dairy, chicken and eggs can lead to low energy. So can eating too little! Experiment. Respect your body’s individuality.

8) Take time for yourself: Find activities that restore your energy, such as a walk, a bath, a museum, a movie or whatever you enjoy, and schedule a weekly date with yourself to do these things!

9) Get in touch with your spirituality: We are spiritual beings in a physical world. Find ways to get in touch with your spiritual side, be it meditating, dancing, drawing, church, temple or being in nature.

10) Get rid of relationships that drain you: People can drain you of your energy. It doesn’t mean that they are bad, but it is good to notice who drains you and why. See if you can transform those relationships by communicating and setting boundaries, or end the relationship.

Thursday, March 14, 2013

Dear baby, please sleep!

You cannot hear it enough: EVERY BABY IS DIFFERENT. You "should" not compare your baby to those of your friends or other children, but it is really really hard not to. Enough said, let me compare my kids: all three were different sleepers and this third one is the worst!
Baby #3 is asleep at Oma's house.

Are you familiar with co-sleeping (bed-sharing or room-sharing)? For those of you who set up a cute nursery and never even knew the benefits of being in the same room as your baby, read this article by James McKenna Ph.D.,
Cosleeping and Biological Imperatives: Why Human Babies Do Not and Should Not Sleep Alone.


Did you read that sleep book that I recommended in Parenting School 101The Sleep Lady's Good Night, Sleep Tight: Gentle Proven Solutions to Help Your Child Sleep Well and Wake Up Happy. You had better because you will need it now and for the next years! It is best to start the techniques while your baby is only a couple of weeks old so your baby gets used to it and doesn't have to transition later. Clearly, Attachment Parenting's method of bed-sharing did not work for us for long! Room-sharing has worked very well (another form of co-sleeping).

There seem to be a few different thoughts that moms have on sleep:
  1. I'm a bed-sharer and it works for us now. Okay. Co-sleeping is hailed by the attachment parenting community and certainly has benefits to children. I keep my kids in a crib next to our bed after the newborn stage so they are still close enough to hear me but not smelling my milk and wanting an all night buffet. If bedsharing would not make my babies want to nurse all night I would have possibly done it longer.
  2. I'm a bed-sharer and we are going to stick to this even if at least one person does not get a good night's rest. This is where lots of moms are and it just doesn't make sense to me to knowingly make someone miserable. The baby needs longer spans for mental development and you need it to function better.
  3. I've read a few sleep books and tried one or two things they mention and the books just don't work for my baby. Of course not. You have to follow the book 100%. Seriously!
  4. What? I can get a long stretch at night from a breastfed baby?   Yep, don't you wish that you knew how to do that sooner!
  5. I need consecutive nighttime sleep so I make it happen. That's me when grandma visits and I can cater to my baby rather than the older kids.

I have read and re-read my sleep book and find it to be my sleep bible. There are different chapters for the different developmental stages.  My book worked great for my first two kids. This #3 is tougher because we could not (until recently) cater our days around her naps so she was overtired and not sleeping well at night. Then she started teething and whew now we are back at 2-3 wakings a night. Wish me luck tonight as we get back into our groove!

Monday, March 4, 2013

I'm B-B-Bloging Again!

Consider this an active blogging site again! Yep, I should be posting monthly so stay tuned. Here's what changed my mind: This blog was just supposed to be an outlet for me during my third pregnancy. A place for me to give advice to other moms who want to reduce their risk for delivery complications and be as natural as possible during and after their pregnancy. Well what happened is that this site exploded. There are more and more page hits daily and super supportive emails still coming in. I would be lying if I didn't say that the revenue isn't bad either. I have been so flattered by those of you who asked me to keep writing that I am going to keep writing monthly about life after a baby. Keep your support coming :) I also have been posting baby stuff and crafty stuff on Pinterest so check me out there because my friends are so (mostly) old fashioned and not on Pinterest!

Tuesday, December 18, 2012

I am one of the top 20 blogs of 2012!


I am so not a "standard" blogger.  I don't visit other blogs, advertise myself or anything!  I just write for the sake of writing and educating pregnant women. I have been blown away by the number of page hits that continue to come in long after I have completed this project. For those of you who have not read the blog, start at the beginning and allow yourself to think outside of the box!

It came as a huge surprise to find out that Babble rated me on of the Top 20 Pregnancy Blogs of 2012.  Wow!  Me?!  Babble is "Disney's online Moms and family portfolio. The Walt Disney Company supports Babble as a platform dedicated to honest, engaged, informed, intelligent and open conversation about parenting."



My Green and Natural Pregnancy
This simple and informative blog is written in such a down-to-earth tone by a holistic health coach who shares her own experience in having a chemical-free, natural pregnancy. Her blog inspires me to stick to my plan of using cloth diapers and making baby food at home. She's recently given birth to her third child, and we're waiting to see what other tips for green living she offers up next. 



Check it out yourself at:
http://blogs.babble.com/being-pregnant/2012/10/23/babble-blogger-favorites-top-20-pregnancy-blogs-of-2012/#my-green-and-natural-pregnancy

Friday, September 7, 2012

The Birth of Baby #3

Not a Pre-Planned Birth

During this blogging experiment, I have been planning and awaiting the arrival of Baby #3. She was due 8/24/12. Like my other babies, that due date came and past. My other two births were pushed along before my body went into labor. For this birth, I was worried that my husband would not be able to make it from work in time. My last labor was only 3 hours and I was thankful that we lived near my husband's work. Now we are in the suburbs and my hospital was even further away (a two hour trip from his office to the hospital). I could use a closer hospital but there is nothing closer that has midwives. So I tried to "plan" the birth! The day before my due date, my husband took the day off and went to my midwife appointment with me. We hoped that she would strip my membranes and send me into labor. Unfortunately the baby was not low enough yet and she worried that the cord could get in the way. So instead we had a "date" and went out to lunch and for a 3 mile hike in a nearby national park. We decided that we would just wait for the baby to be ready and run to the hospital as soon as labor started.

The Birth Story of Baby #3

The three days leading up to my labor, I felt different. I felt the need to sit down for no particular reason. My body does not tell me when I am in early labor so this might have been early labor for me. On the night of 8/30/12, I was mentally ready for the baby to come. I had done several tricks to relax my cervix and my husband was going to be working from home the following day (the eve of Labor Day weekend). It seemed like the perfect timing for the baby to make her arrival. It was almost midnight and I started to have a lot of back pain with a lot of downward pressure. When I stood up, I felt the baby drop so low that she felt like she completely opened my cervix and was between my legs. The back pains were very uncomfortable and I was exhausted from the day. All I wanted to do was go to sleep. I realized that the most intense back pains were coming every 10 minutes thus my labor had started. This baby, like my others was posterior so I get excruciating back pains (plus those regular contractions but who cares about those when my back was being stabbed!). I decided to try to talk myself out of the labor so I could get a little sleep and feel more rested.  I could not lay down because the baby was between my legs and it was extremely uncomfortable.  So I propped myself up on pillows and slept sitting up in bed. I woke up four hours later and was no longer in labor.  Labor restarted at 9am when I was getting ready for my 10am midwife appointment.

On the way to my 41 week midwife appointment, I realized that I was in labor but my contractions were only 10 minutes apart so I thought that I had plenty of time. At the appointment, I felt constant back pain and the need to do small hip rolls although the strongest contractions were still 10 minutes apart. My mom and daughters were in the exam room with me and the kids completely sensed my labor and fought the whole time (after 9 months of them being perfect at my appointments).  I had to send my mom out of the room bribing them with lollipops.  Yes, I knew I was in labor because my kids drove me crazy! My midwife checked me and I was 6 centimeters dilated!  She looked at me in confusion and surprise because I was not in the "heavy labor" that most women would be in at 6 centimeters. I must have been having mini-contractions that were just causing back pain between the larger contractions. At this point, I knew that it was time to head to the hospital that was luckily only five minutes away.

At the hospital, while waiting a few minutes for my room to get ready, I entered active labor so my husband and I did our slow dancing routine during contractions. Slow dancing with him makes my body feel fabulous through contractions and we both love how close we feel with each other. The first 20 minutes in the delivery room had to be spent hooked up to monitors according to hospital protocol. Of course this was not so fun in active labor but I was able to move around and rock my body through contractions. My husband massaged my back and pressed it with a warm pad to help ease the extreme back pain. My previous babies were also posterior so I experienced the same sharp back pains with contractions. This time the back pains did not subside between contractions. I remembered my NYC yoga instructor's advice to go right into the pain and hit it face on with deep exhales (Melissa Feldman -- I still love the Dark Vador exhale)! It is amazing how facing pain head on made my body really release natural pain killers. Or did it make me go into a trance? I don't know but it worked.

During the last contraction on the monitors, my body knew that it was time to move on and my exhale turned into an orgasmic song. The midwife joyfully announced "that's the baby" and I was thrilled to finally be allowed in the jacuzzi tub that I had been eyeing. As soon as I slipped into the tub and put my back against the jets, I was so at ease. All of my back pain went away and my body fully relaxed. I felt like I was on vacation (minus the pina colada and palm trees)! My body gave me a little break from contractions. When the contractions started again they seemed so mild in the water and the tub had taken away my back pain. My husband slipped into the tub behind me so I could use his knees to hold onto. In just a few minutes, my body felt like it was ready to push the baby out and I soon felt my body pushing so I pushed too and the baby came right out in one long push.

The baby, my husband and I enjoyed a beautiful couple minutes embracing each other skin to skin in the tub. I could not believe how great my body felt from being in the tub. When I got out of the tub, and rested with the baby on my chest, I was surprised to have no tares and a placenta that pushed itself out (this was a change from my past tares and pain pushing the placenta out).

Baby Katja Elizabeth was 8 pounds 7 ounces and 20.5 inches long, born posterior after a 3 hour labor! My baby was born loving to suck and insisted on sucking my breasts for her first 1.5 hours of life!

Looking Back
Baby Katja met her sisters a few hours after birth.

It is now a week later and I am still shocked how wonderful the water birth was and would recommend that every pregnant woman get herself a good MIDWIFE and a TUB!  My hospital was far more nurturing and had much warmer staff than I experienced with my NYC hospital births. I was glad that I did not do a home birth (which I wanted with birth #2) because I really needed the distance from my kids. After they would visit for 2 hours each day, I was ready for them to leave and to enjoy quiet time when my baby allowed it.

I am thankful for my body. Genetically I have an incredibly shaped pelvis that has allowed me to easily deliver three posterior babies that most women would require a c-section for. I am also thankful for keeping my body in shape while pregnant. Up until the end (and post due!) I was at yoga class, hiking in the forest, taking my older kids for outings and eating very healthy (especially avoiding sugar and processed foods). This allowed my body to labor nicely and for it to already be in good shape post-partum. All of that coconut oil that I rubbed on my tummy paid off because I still don't have any stretch marks.

Encapsulating my placenta again was a priceless idea. The day that I came home from the hospital, the idea of taking care of a newborn that requires so much time while my older kids were crying, demanding attention, etc. was a stressful thought. I knew that I would have my placenta pills in another day and told myself to save those thoughts until I had my pills. Indeed as soon as I started taking them, I felt so much more at easy with my mothering abilities. My own mother is here to entertain the older kids and keep the house afloat so the real test will be when she leaves us!

I am reminded again that every baby is different. This is the first of our babies that wants to co-sleep.  Katja and I did not sleep well in the hospital with all the interruptions and her wanting to suckle constantly. I even tried a pacifier and sent her to the nursery one night for someone else to hold a pacifier in her mouth so I could get two hours of straight sleep. As soon as we were home in our own bed, Katja was so happy to just sleep cuddled next to me. Last night she even went 6 hours between feedings!

I thank you all for following this blog and will now search for what I should do with the roughly written information that I have posted here.

Warmest regards,
Elizabeth

Tuesday, August 21, 2012

Food prep for a new baby

Post-Partum: My Dream Freezer
image: Southern Living
I am counting the days until my baby decides to arrive. In the past two months, I have tried to overcook meals when I could. Half of my freezer is now filled with yogurt containers filled with leftovers and ziplock bags of veggie burgers and marinated chicken. A quarter of the freezer of it is now filled with frozen Trader Joes food that my husband had a blast buying last weekend. We usually don't buy pre-made foods but I am predicting that I may not want to eat my own cooking and that restaurant delivery gets old after a while. It will be nice to have a variety at my finger tips.

During my past pregnancies I was not so concerned about stocking up food. Thankfully, my mom visited to help with the transition of each birth. It is the time AFTER she leaves that I plan for. For baby #1, it was only my husband and I who had to eat and we didn't care if we ate the same food for days. For baby #2, we left the country so soon after giving birth that there wasn't much prep work needed. Now for baby #3, the kids eat more than they used to and there is more of them! They do not want me to serve the same bean stew for lunch and dinner three days in a row.

I find meal planning to be a lifesaver now that our family has grown. Once a week before I go grocery stopping, I make a list of what we will have for dinner each night. I buy only the ingredients for those meals and stick to the plan so I don't have to think during the week. Post-partum, I will also have a meal plan but it will require me to thaw food the night before so I can reheat it for dinner. Our breakfasts and lunches will be standard each day so I don't have to think. This little bit of preplanning means that our family eats healthier and there is almost no food spoilage.

All new moms must fully taking advantage of anyone who wants to deliver meals.  If someone offers, quickly ask what day they can bring something by and enjoy it because you deserve it!

Saturday, August 18, 2012

My placenta goes home with me

The placenta of baby #2
I had heard of people eating their placenta after birth. Supposedly it is extremely common around the world and has been done for eons BUT it seemed weird and extreme! So the thought did not cross my mind (although my doula had suggested it) for baby #1.

By the time I was pregnant with baby #2 I had learned about all of the positive benefits of consuming your placenta post-partum. It is really a miracle substance that prevents postpartum depression, stabilizes hormones and keeps your vitamins and minerals in balance. My midwife highly recommended it since I had been anemic and since my life was going to be extremely busy. Not only was I about to take a newborn home to a household with a 2 year old BUT, I was moving 2.5 weeks after the baby was born and leaving the country with the family the day after the move. It was a busy time in life.

I heard about having my placenta encapsulated and that felt like a method that I could deal with. Popping a pill is easy. I called around and found that the going rate was $300 to have my placenta encapsulated. I looked up online how to do it and was surprised that it could be done so quickly at home. I followed these instructions and encapsulated my own placenta a couple days after giving birth.

The pills worked for me. For months later, if I was having a rough time with my kids I would pop a placenta pill and feel that I could better cope. There is scientific proof behind the power of the placenta but if nothing else, the placebo effect is great!

There are many other great ways to ingest your placenta such as raw, cooked or as a tincture. Ask your caregiver prior to labor, how you should get your placenta home because sometimes you have to sneak it out.

Thursday, August 16, 2012

Yes I am cloth diapering this baby!

My method: a prefold diaper in a cover.
image: www.omahababystore.com
The main reason why I love cloth diapering is that I love knowing that my baby's diapers are not going to sit in the landfill! The way that I wash diapers once a week is ABSOLUTELY more environmentally sound than disposable diapers. Of course it is also nice to know that my little one's skin does not have the carcinogenic bleaches and chemicals rubbing against her sensitive genitals. Both of my kids were out of daytime diapers at 18 months and I attribute this to them "feeling" wet in their cotton cloth diapers (and some reading that I had done about early potty training).

Act I: The Diaper Service

When my first baby was born in our little NYC apartment (no washer/dryer), we used a diaper service for the first 6 months. It seemed nice because we didn't have to deal with the laundry or the up front investment of diapers. The diaper service only used the prefold style of diapers pictured above. Once a week I would put a plastic bag of dirty diapers outside my apartment door and the service would replace it with a plastic bag of clean diapers. Here is what I learned from the diaper service:

  • It is okay for dirty diapers to sit a week in a plastic bag (websites everywhere tell you to wash them every 2-3 days).
  • The heavy duty "prefolds" that the diaper service use are easy if you pre-fold them in the shape that you need.
  • The covers are very easy to hand wash (since I didn't have a washer) or throw in the cold wash weekly.
  • I loved 100% cotton was against my baby's skin. Other types of modern cloth diapers (like the "all in ones" and "inserts" are synthetic fleece).
  • The diaper service was using bleach and I did not want that up against my baby.
  • $20 per week is way too much money to pay for diapers. This is what I was paying so I entered Act II below.

Act II: G-Diapers

Friends had told me about "G-Diapers" that appeared to be like the prefolds that the diaper service was using except that instead of having to collect and wash the prefolded fabric, you would use and flush a pad that fit in the diaper cover. I had heard from experienced moms and read about how they work best once the child starts solid foods and has solid waste so we waited until the 6 month mark. This system was ingenious for us because our building had industrial toilets that could handle the load and it made diapering really easy. It also cost half the price of the diaper service and I didn't have to remember to put diapers out on a certain day. Then we went away for 2 weeks and used disposables and got a diaper rash that just would not easily go away. I was using un-natural creams with all sorts of chemicals that I did not want to be using. I realized that the best thing for my baby would be to have that nice 100% cotton of cloth diapering against her skin so we moved on to Act III below and ditched the diaper creams.


Act III: Cloth Diapering at the Laundromat

Since I loved the 100% cotton prefolds (instead of the synthetic modern fleece diapers), I stocked up a supply of prefolds and was shocked at how inexpensive they are! I quickly learned that you MUST buy the more expensive heavy duty laundry service quality prefolds. I used basic covers like the Prowraps and Thirsties. I let my diapers build up for a week in a plastic like at the diaper service then I took them to the laundromat (in the stroller with my other laundry while baby-wearing my baby). The machines were so big and hot that I never did any special rinses. Just a hot wash with half the detergent worked perfect and I never had to strip my diapers (like I do now that I have hard water in the suburbs; and I now have to do those rinse cycles!).

Why am I Cloth Diapering with Prefolds and Covers for a 3rd Time?

I love prefold diapers and I think that they are highly underrated in the modern cloth diapering world. The modern "all in one" and "insert" diapers are made of synthetic fabrics, take a long time to air dry, are expensive (about $18 each) and can only be used once per washing thus making it financially impossible to have a week's supply. Since you cannot have a huge supply, you are doing laundry every 2-3 days (which is what is recommended anyways). I have other things to do in life and want to do my diapers just once a week so prefolds are great for me. I reuse the covers until they are dirty then toss them in my regular cold wash laundry (although I hand washed them in the city to make my 3-4 covers last all week). After doing laundry, I fold the prefolds in thirds so they are ready to insert in a cover at diapering time. It is then just like putting panties and a pad on the baby; no diaper pins or clips are used in my house! When we have a babysitter, I put the prefold already in the diaper and they change the diaper just like a disposable. It is very easy! Everyone thinks that my diapers must smell. Breastfed only diapers do not smell. When babies start solids, the urine and bowels do start to smell but you flush the bowel down the drain and a good diaper pail will keep the odors out.




Friday, August 10, 2012

What to pack in your hospital bag

Your caregiver will probably want you to pack a hospital bag at least a month before you are due in case that you go into early labor. Yes this is helpful but I always feel that the extra time is for me to keep adding things that I "forgot" to add in the original packing.  These are my essentials for a hospital/birthing center birth:


  • Your birth gear - aromatherapy, music player, birthing ball, etc. I didn't use any of this stuff. During my first birth, my doula brought it all but my future births were too short and I enjoyed chatting with my husband and mom in between contractions.
  • Plastic flip-flops - these are great during labor and during the showers post-partum.
  • Slippers or slipper socks - some facilities give these out. If you are a cold foot person, these will be convenient for you.
  • Lanolin - your facilities may give this out so ask during your hospital tour. You put a very small amount on like lip balm after each of your nursings to prevent your nipples from being chap. This can be bought at any drug stores in the baby supplies section.
  • Soothies - your facilities may give this out so ask during your hospital tour. These are amazing to put against sore nipples! These can be bought at most drug stores in the baby supplies section.
  • Clock/phone - you will need a way to keep track of time for feedings.
  • Nursing book - bring your book with you so you can reference it as you learn and relearn to nurse. It takes a lot of practice.
  • Food and juice - these are for during labor (yes sneak it in if your facility doesn't allow it -- you need to keep you energy up!) and after labor. You will be starving after birth at it might end up being the middle of the night with no food around. Plus, while I nurse, I wake up at least once at night starving. I suggest trail mix, granola bars, nuts, crackers, whatever! Bring enough to share with your support crew.
  • Incidentals - Lip balm, brush, shampoo, soap, toothpaste, toothbrush, lotion, belly oil (or whatever you use). 
  • For the trip home - clothes, underwear (they should give you some disposable underwear at the hospital - ask during your tour), pads (unless you want to go home in the hospital issued mega-pad), clothes to wear home, clothes for the baby to wear home (bring a newborn outfit and a 0-3 month outfit so you are set depending on what size baby you have).
  • Partner clothes - If you plan to have your partner spend the night with you, if they are coming straight from work or if they get messy during the birth, it is good to have an outfit for them in your bag.
  • Things to do - a journal, puzzle books, magazines, novel, etc. The baby will sleep a lot and hopefully you will get some nice personal time.
  • Pen and paper - to record nursings and notes to self.
  • Sibling toys - if you have other kids that will be visiting you, it is nice to have little presents or new coloring books for them to get excited about.
  • Note to Self - put a note on your hospital bag with list of last minute things that you need to add such as your phone, reading glasses, camera and power cords. You should also remind yourself to take off your jewelry because you don't want to have it in the hospital.

Do you have other kids? You should (oops, I have never done this) have a bag ready in advance for them. It would be helpful to have clothes, snacks, games, surprises, contact numbers and such so that if you need to drop them off quickly with someone you are ready. Maybe I will go and do this now...

Tuesday, August 7, 2012

Parenting School 101

We all spent years and years in school to essentially learn how to survive in the real world.  Many people went to specialized schools or universities to get an even more specialized education.  Most of us did not learn a thing about raising children and how they develop.  When I was first pregnant, I was overwhelmed with the fact that I knew nothing about raising kids or changing diapers. 

There is a lot that parents SHOULD know before they bring the baby home from the hospital. Yes there are 45 minute parenting workshops at the hospital but they tell you little more than how to change a diaper, bathe the child, and not hit or shake your child. You may have family that are willing to help and be a wealth of information but I highly suggest reading books on different methods and determine what YOUR parenting style will be.  If you don't educate yourself then you are blindly sending your child down a path that molds their future.

These are the books that I found very helpful to reference before giving birth:
These are good books to read as your baby is growing: