My New Year's Resolution: Marital Book Club

I have only had one New Year's Resolution in my life and it was to not use any canned food for a year back when BPA was first linked to so many health issues. My solution to cans was so well integrated into our lives that we never missed cans and still rarely use them.

So after that very successful resolution a few years ago, I forced my husband to do a 2014 resolution with me. We are going to read two books together and have a book club style discussion about them. He made the mistake of asking for my health coaching help with his dental issues. I know that as his wife, I can only coach him so far so he needs to read the facts for himself. This is what we are reading:

Cure Tooth Decay: Heal and Prevent Cavities with Nutrition, 2nd Edition

by Ramiel Nagel

This book also covers how to stop dental decay while pregnant and how to prevent children's teeth issues. It is a win-win for both of us to read!

Oil Pulling Therapy: Detoxifying and Healing the Body Through Oral Cleansingby Bruce Fife

Eating for two

Image: kratuanoiy
FreeDigitalPhotos.net

As you know, I do not believe that you should double your consumption (eating for "two") while pregnant but you should be aware that you are eating for "two" living beings that have nutritional needs.

Eating habits are a very sensitive topic since there are so many food sensitivities and dietary styles.  My professional experience and personal experiences have meshed into these viewpoints.

You are eating for the sole purpose of nourishment and you will not feel satisfied if you are eating foods that your body does not want. That is why you can eat a whole pint of ice cream or a whole bag of chips and feel sick but not satisfied.  It is important to be aware of how balanced your daily foods are and to know if your body is telling you that you are missing something.

Protecting your Own Health

The woman's body is made to take care of the baby first.  So if the mother is not consuming her nutritional needs during pregnancy, the body will take it from other parts of her such as her hair or her teeth.  The body will also hold back nourishing the baby in these areas too.  Mothers who were undernourished during pregnancy especially the first trimester (or had pregnancies too close together) often experience tooth issues after pregnancy or have children who have tooth decay at a very young age. This is important stuff and just popping your prenatal vitamins does not ensure proper nourishment!

Cravings

Food cravings are a wonderful clue.  Our body often gives us a craving when it is missing a nutrient.  The craving usually says "I need something now!" and we often misinterpret that to mean "I really need the  jelly donut that I just saw." During a time of craving, it is good to take a step back and deconstruct why you are having it. Are you thirsty? Are your meals and snacks well rounded enough? Are your fruits and vegetables filled with varying colors (especially dark green)? Are you getting enough protein? Are you getting enough whole grains (not from "whole grain flour" but the real whole grains like brown rice, quinoa, millet, etc.)? Are you getting enough healthy fats (raw olive oil, coconut oil, grass fed butter, etc.)?

Deconstructing your craving can be complicated and I suggest that if you are having regular cravings that you write down everything that you eat daily and try to work out a pattern from day to day.  Maybe you need to change up your breakfast (add some veggies or protein) or add some sweet vegetables to your lunch (beets and carrots are great with dark greens).  When you stop having cravings then you know that your body is in balance.

I have deconstructed many times and now I often crave kale if I am lacking my dark greens.  When I accidentally have not had fruit my mind cannot stop thinking about gummy bears (oh how I love you little guys!).

Nutrient Dense Foods

Calories are not just calories when it comes to being pregnant.  Your body needs certain nutrients in their most wholesome form so you can absorb them best.  This means that it is best to get your serving for fruit from a piece of fruit and not from juice (that lacks active enzymes, fiber, and nutrients). Your body has no need for soda or flavored waters that are filled with chemicals.

Traditionally most cultures had special foods for pregnant women.  They were given the liver, the fatty pieces of meat, bone broths and nutrient dense grains such as quinoa.  If you follow a traditional diet, you will know that these foods are staples for pregnant women. Dr. Weston A. Price discovered almost a hundred years ago that people who still follow these traditional diets while pregnant and while children are young, have the best health and perfect teeth.

I do believe that some people find their optional health while being vegetarians or vegans and that some people find that their dietary needs change during different stages of their lives. Yes, there are plenty of healthy vegetarians and vegans that have healthy babies but you must be careful to make sure that you are eating enough nutrients. I have also met some vegans who attribute their child's growth delays and teeth decay to their lack of nutrient while pregnant. People of all dietary types can fall into the junk food trap of eating protein bars, processed foods (including processed soy), too few fresh fruits and vegetables, and not enough or the wrong types of fats.  Take a step back and look at what you are really eating.

Don't Forget the What to Eat List!

Here.

Wow, I could write a book just on prenatal nutrition so I will just stop this post here :)

Homemade pregnancy brew

image: www.openphoto.net
Adrian van Leen

This is a recipe for pregnancy tea that my doula, Karen Kelly (now a midwife!) shared with me.  I ordered the individual dried herbs from Mountain Rose Herbs and there were enough to last through my multiple pregnancies and several gifts to other expectant moms. It is much more cost effective than buying store bought pregnancy tea bags, you know that you have fresh organic ingredients, and you know that it is the right combination of herbs. This mineral rich tea is also a great tea for labor, after birth and lactation!


Pregnancy Brew

Ingredients

• 8 parts Red Raspberry leaf 
• 3 parts Alfalfa herb 
• 3 parts Peppermint leaf 
• 2 parts Nettle leaf

Simply add in 1 to 2 tsps of the premixed herbs to 1 cup of hot water. And let it steep for 5 to 10 mins. Sweeten with raw honey if you desire. Drink daily from 16 weeks on!


Red Raspberry leaf

• used as a basic herbal foundation for all female organs and problems.
• decreases profuse menstrual flow (when you are not pregnant!).
• strengthens wall of uterus and entire female reproductive system.
• good during all stages of pregnancy. It is used to relieve nausea, prevent nausea, prevents spotting, to tone the uterus in preparation for childbirth. Has been used as a preventative for hemorrhaging during labor. Assists labor, reduce the pain of childbirth, makes delivery easier and faster, and relieves after pains. Tones and regulates before, during and after childbirth. It is effective in restoring the womb after delivering.
• increases and enriches milk for lactation, can be combined with marshmallow tea.
• positive medicinal affects on men, like increase fertility.
• good for stomachaches, bowel problems, vomiting and flu in children. Fordiarrhea in babies.
• soothing to stomach and bowels and cankerous conditions of mucous membranes in the alimentary canal.
• high mineral and vitamin source. An excellent herb source of manganese.

Alfalfa

• means “Father of all Foods.” It has been called the King of plants because it is extremely rich in minerals including iron, calcium, magnesium, phosphorus, sulfur, chlorine, sodium, potassium, silicon, and trace elements. And it is a good source of Vitamin C, niacin, Vitamin B-1, beta- carotene (Vitamin A, which strengthen the epithelial cells of the mucous membranes of the stomach) and Vitamin K (the blood clotting vitamin which has been known to help peptic ulcers).
• has eight of the essential amino acids and the highest chlorophyll content of any plant.
• contains natural fluorides, prevents tooth decay and helps rebuild decayed teeth.
• a folk medicine for all inflammations including arthritis and rheumatism.
• It is also thought to be hypocholesterolemic and hypoglycemic. It is most popular as a blood purifier.
• contains the digestive enzyme betaine, aid the process of digestion.
• a detoxifier of the blood. The high molecular weight alcohols (octacosanol) help to reduce cholesterol and serum lipids while the coumarin derivatives provide an antothrombotic effect.
• the flavonoids relax the smooth muscles and alkaloids reduce blood sugar levels. These systemic effects are accompanied by the regulating effects the saponins have on colonic flora.
• lower blood pressure and balance estrogenic hormones.
• used to treat debility, anorexia, arthritis, weak digestion, hypertension and gout.

Peppermint

• one of the oldest and most popular remedies for simple colic and minor bloat in children and adults. It promotes relaxation.
• good for all digestive problems, helps stomach pain caused by indigestion and is soothing to the stomach. It expels stomach and colon gas.
• excellent for fevers, flu, colds, diarrhea, ulcers, and colitis.
• strengthens nerves and heart muscles.
• cleanses and tones the body.
• can be used instead of aspirin for headaches. And it stimulates blood circulation.
• useful for relieving muscle cramps, menstrual cramps, nausea and loss of appetite.

Nettle leaf

• stimulate hair growth.
• a blood purifier.
• contains bitter compounds that increase the production of urine.
• has mild laxative effect
• increase the efficiency of liver and kidney function.
• treat imbalances of the mucous membranes.
• has traditionally been used to treat asthma, ulcers, bronchitis, jaundice, nephritis, hemorrhoids and spasmodic dysmenorrhea, urinary tract infections, respiratory tract infections, inflammatory skin conditions, diarrhea.
• contains astringent compounds that shrink inflamed tissues and stop bleeding.
• a significant source of vitamin C, vitamin A, and minerals including calcium, silicon, and potassium chloride; protein, and dietary fiber.

Tracking your weight gain

I highly recommend that you track your weight gain for your entire pregnancy.  I am normally not a fan of weight tracking but rather being happy in your body.  Pregnancy is my exception.  The reason is that caregivers really know what they are talking about when they advise you about how much you should gain (some people are advised to lose weight).  The reason is that there is a magic number range*.  If you gain more than this amount then you are gaining more than the baby needs and it is pure weight that you will have to lose later.  If you gain the recommended amount (25-35 pounds for a single baby normal BMI) then you will have very little weight to loose after pregnancy.  PREGNANCY IS NOT A TIME TO EAT WHATEVER YOU WANT AND NOT WORRY ABOUT WEIGHT GAIN!  You need to eat nutrient dense foods that your body will use to nourish the baby and not store as extra fat.  At the same time, part of the recommended weight gain incorporates your body's need to add an extra layer to protect the baby.  So if you are gaining your recommended weight gain, eating healthy and exercising then you should see your body as beautifully building a home for your baby no matter what shape your body decides to look like in the mirror.  Women who struggle with this self image, should seek professional help so they do not accidentally put the health of their baby at risk or hurt their own mental wellbeing.

There are some online weight trackers but I was never fond of them.  I have always liked printing out a chart and putting it on the inside of my closet door.  Then every week at the same time of day on my weigh-in day (do NOT weigh yourself daily), I mark my weight on it.  This is the pre-made chart that I use.  These are the general weight recommendations. I would love to hear if anyone found a good App or website that produces the same chart while showing you your healthy weight gain range.

*Every woman's body is different and reacts uniquely to pregnancy.  Although most baby's require a general weight gain, there are of course exceptions.  Some women have such horrible morning sickness in the first trimester that they are not able to gain weight.  These women have to be especially careful with their nutritional intake because the baby could be stealing nutrients from their bodies, especially the bones and teeth. These babies are more at risk for having digestive and teeth issues later in life. There are ways to prevent this mineral loss through using the eating method from Cure Tooth Decay. This is a great book for anyone requiring any sort of dental work (even healing your own cavities!) as well as those who are worried about causing tooth issues during their pregnancy.