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 vegetables: Green 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.

Online references

So now that you have some in-person mother's groups to join (most have great online communities too), here are some great online only references:

• Mothering.com -- This used to be a wonderful magazine that is now out of print but has great online forums and blog postings.
• DrMomma.org (Peaceful Parenting) -- There are inspirational stories and great resources here from prenatal care to birth and parenting.
• Kellymom.com -- While you are bookmarking sites, this is also a must.  It helps get you ready to breastfeed, helps you get started breastfeeding, breastfeeding troubleshooting and excellent charts of medication harm levels while breastfeeding (PLEASE check these charts no matter what your doctor says.  I know way too many nursing moms that had a traditional doctor try to prescribe a medication that affects the baby and the doctor only offered a safer alternative after the mother informed her doctor).

Leave a comment if you know of other good ones so we can grow this list!  If you are unsure of how to leave a comment or tried in the past without success, see the updated post on How to Leave a Comment.

Join a mom's group while still pregnant

It is a great idea to start scoping out the support communities for new moms. Most mom groups accept new members who are pregnant with their first child as well as those seasoned with other kids.  Moms who have had a large gap between children also enjoy being reconnected with a new wave of moms.

I suggest joining the following mom's groups while pregnant:

1. LaLeche League -- They usually have an online loop that you can join (often for free but membership is appreciated) and read all about new moms breastfeeding and seeking help. It is a good way to get some invaluable knowledge in your head before you start learning and teaching breastfeeding to your own baby. Once you have your baby you won't have time to look them up and figure out how to join and what if you need them on day two home from the hospital? It is good to already have contact.
2. Holistic Moms Network -- Since you are reading this blog you are into green living and mindful parenting so this is a national group of like-minded moms who have rocked my world! I started a chapter when there wasn't a local one in my town and was thrilled that my new community had an existing local chapter. There is a yearly fee that is very much worth it.
3. Attachment Parenting International -- This a group that specifically connects parents who are into Attachment Parenting practices (breastfeeding, co-sleeping, baby wearing, etc.). I have heard great things about this group but had never joined it because I did not realize that our lifestyle feel into this category! Funny how things work out :)
4. Your neighborhood moms group -- They might meet at the local community center or be an organized group through Mothers & More or Meetup. Don't rule out groups that charge a yearly fee ($10-$50 is normal) because they have a lot to offer.

Here are some reasons to join a mom's group while pregnant:

1. Local advise --  Local moms offer local advise on where to go for prenatal massages, birthing classes, acupuncture, and baby supplies. The advise alone is priceless!
2. Free stuff -- Moms are often inundated with baby gifts and sometimes their babies don't even wear an outfit.  Or they have a baby that hates their new swing.  Some moms were blessed with fabulous donations and they want to pass it forward and need someone to share baby gear and clothes with.  It is very helpful to know these moms while pregnant!
3. Post-Partum Support -- These moms are experienced in breastfeeding in public, local lactation consultants, where to meet other new moms at a cafe, and a shoulder to lean on in person or virtually.  Other moms also love to cook for new moms so it is another great reason to make these contacts before the baby arrives. I STILL am very connected with my pre-natal friends from baby #1.  When our babies arrived, we met at least weekly for our own sanity.

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.

Finding time to be in shape

So pregnant mamas are supposed to exercise daily to keep themselves and their baby healthy.  This is great on a good day but in reality, most pregnant women spend time in one part of their pregnancy or another feeling uncomfortable, sick or exhausted.  So how can you find time to be in shape?

You can continue the type of exercise that you were doing pre pregnancy if your body is used to it. Your body will tell you if it is too much for you. I have seen pregnant mamas jogging and that is great for them (but not me!).  Swimming is great during pregnancy but I have not had access to anything other than the baby pool while watching my other kids. When I am not pregnant, I usually find yoga to either be too hard or a bore.  During all three of my pregnancies I found prenatal yoga to be healing. My first two pregnancies in NYC, Melissa Feldman made me laugh and love going to class.  I connected with fellow pregnant mamas who I shared a very special time with and learned a wealth of knowledge.  After giving birth we had weekly playgroups (sometimes for happy hour) and later a babysitting coop with each other for support.  This was priceless BUT the most priceless part is that no one in Melissa's class EVER had back pain or other pregnancy ailments. Women were at class up until the end even if they were overdue. There was a magical feeling as I would walk out of class that made me feel like my body was in perfect alinement and that I was in perfect harmony with my body image and with my beautiful baby.

On a daily basis, I recommend making exercise part of your lifestyle.  Walking has been the perfect fit for me because it takes no extra equipment and can be done anytime. For me living urban has kept me walking wether it be for groceries, up and down endless subway stairs, walking the kids to preschool or the park. For those of you who have a harder time adding walking into life, there are a lot of things that you can do like park (or get off the train) farther away and walk a longer distance.  You can go for a 20 minute speed walk on your lunch break, visit a local park or enjoy a prenatal salsa dancing DVD at home. Those prenatal yoga DVDs bored me because they were too easy.

Whatever you do, try to have movement everyday.

Removing toxins from your beauty routine

As you know, I took my journey to removing beauty toxins in baby steps starting with what I use most: moisturizer. I now have more and more skin to cover with moisturizer and it all gets absorbed through my skin into my bloodstream which passes nutrients (and toxins!) to my baby.

What can you not live without?

My lips have always been pale and I like to tint them. Most of my lip color enters my mouth which seems like a gross place for traditional lipsticks filled with lead and other nasty chemicals. I found that I like Hemp Organics lipstick but it is rather pricey to have collection of colors. I use it sometimes but not often because my older daughters are always going through my purse and I don't want them wasting this lipstick! Instead I discovered that my local target has a lot of  rather natural tinted lip glosses/balms that really perk my lips up. Then I discovered that I could order them cheaper online at Vitacost (disclosure: we both get a referral bonus if you buy using this link) or through my Holistic Mom's Network Frontier buying club. When my girls put a little on they do not end up looking like a clown.

I have also found that I look better with less makeup and my skin seems happier!  The expensive makeup items that I own last much longer (often several years) because only a small amount does the trick.

Before I buy a product, I check it at the Environmental Working Group's Skin Deep Database to see how toxic it is.  This goes for shampoo, soap, makeup, nail polish, sunblock, moisturizers, and etc. Every now and then they do not have a new product in the database so I look up the individual ingredients and see what they say about the ingredients.

Removing toxins from your cleaning routine

image: www.care2.org

It is widely published that pregnant women should stay clear of cleaning products so the chemicals released into the air and put on the skin do not harm the unborn child.  Most women shout for joy and gladly hand over the task of housekeeping to their partners.  That it what I did when I was pregnant with my oldest child.  But I was on that holistic mission and learning more and more about why I didn't even want my husband exposed to those toxins. It was really hard for me to part with Mr. Scrubbing Bubbles and his effortless bathtub cleaning. This whole holistic journey was a lot for me so I needed to start with baby steps.

I started by replacing the most used products with products that were safer.  The first item that I changed was the dish soap since my hands were in it all day long.  After a long experimentation period, my beloved Dawn was replaced with Seventh Generation dish soap.

I was blown away by the price differences of everything.  It seemed that many of the green cleaners were at least 2-4 times the cost of the chemical cleaners.  So I attended a friend's DIY Green Cleaning workshop and started making my own recipes that surprisingly worked great.  I used the recipes from Care2.org to make my own green cleaning kit with supplies that I mostly already had.  I have also learned some great cleaning tips over time such as a damp microfiber cloth is great for dusting and that my wood furniture only needs to be oiled (with a natural oil) once a year!  My hard floors are cleaned with a steam mop that cleans with only water and the cloths go in the washing machine to be reused for years so there is no waste.  Dryer balls make my clothes soft without coating them with chemicals and last for several years.  Vinegar, baking soda, and Dr. Bronner's castille soap are the main cleaning items in my cleaning bin and I love it!  Keeping my bathroom ventilated while showering with "air-in" and "air-out" prevents mold (for example an open window and the fan -- or -- an open door and the fan).

For the cleaning products that I do buy, I like to support companies that are green because they know that it is best for the environment and the next generation.  That is why I don't buy brands such as Clorox Green Works and I suggest that you don't either.  Stick to the wholesome companies like Seventh Generation, Earth Friendly Products, BioKleen, Ecover, etc.

The best part of green cleaning is that our kids mimic us. When they see us do something they want to do it to.  I have no issues handing one of my older kids a rag to help me clean because I know that I am not exposing them to any extra chemicals that can disrupt their immune system or behavior.

Don't drink that orange glucose tolerance drink!

image: http://theherbwoman.com

The "Glucose Tolerance" test is normally given between 24 and 28 weeks for diabetes and similar conditions. It is given earlier for higher risk patients (including me with baby #3 since #2 was so big thanks to my husband's tall genetics -- I passed!).  Sometimes seemingly healthy moms develop gestational diabetes, a type of diabetes that seems to appear only while they are pregnant.  It can be controlled with diet and exercise but these moms must be closely controlled by their caregivers to ensure that the baby remains healthy. These women are also at a much higher risk of developing type 2 diabetes later in life so it is good to make some lifestyle and diet changes that carry on well after pregnancy. I consider this test to be very important and informational.


The test is done by giving the mom a drink high in glucose (a type of sugar) then testing her blood one hour later. Normally caregivers give a pre-made orange drink that tastes like flat orange soda. I had this with my first pregnancy and my OB made me drink it at room temperature (apparently it tastes better chilled) then sit in her office and wait for one hour. Here are my two issues with that method and why I did it different for babies #2 and #3:


1) There is no need to sit in the caregiver's office for an hour!
You can very well ask at your prior appointment (your caregiver will give you warning) to consume the beverage on your own an hour before your appointment then arrive at your normal time for your appointment.  Why do you need to sit in their office for an hour unless you really feel like escaping your office or your older kids?  :)


2) That orange drink is filled with JUNK!
You have been doing a great job during your pregnancy to consume healthier foods and avoid chemicals and artificial food colorings that will all go to your baby.  Do not let this orange glucose tolerance drink fall through the cracks of your good health.  Look at what is on the label and check out these alternatives! If your caregiver does not inform you of them, then you can simply tell them at your prior appointment that you will be doing an alternative glucose consumption. They have no right to make you drink that orange syrup. This drink is not something that you want your fetus to be feeding on!


Ingredients
Glucose syrup [probably from GMO corn], maltodextrin, purified water, acidity control compound E330 [sounds yummy!], preservative E211 [why?], cola aroma [who needs this?], foodstuff color E150 [artificial & most likely toxic] , and carbonic acid.


Alternatives (as distributed by my midwifes' practice)
20 oz. of a natural ginger ale
14 oz. of orange juice not from concentrate
10 oz. of cranberry juice
10 oz. of grape juice

Why should I have a midwife if I am not a hippie?

Here is the stereotype:
Back in the old days, women used midwives and almost always gave birth at home (true).  Then modern medicine came along in the 20th century and doctors provided a supposedly healthier way of giving birth in hospitals. Now we are in the 21st century and only crazy hippies would use a midwife so they could give birth at home without medical support.  THIS IS SO WRONG!  GET THIS OUT OF YOUR HEAD NOW!


Don't get too comfy with your OB.
One of the most common things that I hear from women is that they love their pre-pregnancy OBGYN so they stick with that care provider because they feel comfortable.  Or they know one friend who just gave birth with an OB so they use that doctor.  Although this makes sense to these moms, I challenge all of you pregnant moms to look at the data and hear the birth stories of women on both sides of the caregiving spectrum.


Lower your chances of a cesarean by using a midwife!
The World Health Organization says that the cesarean rate should not be higher than 10-15% while most hospitals with OBs in my area are close to 40%. The national U.S. cesarean section rate was 4.5% and near this optimal range in 1965 when it was first measured (Taffel et al. 1987).  Here is a link with some reasons why the cesarean levels have risen so drastically.  Here is a link where a study showed midwives having a 3-4% cesarean rate with women of a normal health.


There are also a lot of statistics that any sort of medication (even painkillers like an epidural) during labor greatly increases the mother's chance of having a cesarean and that the medication is transferred to the baby.  These medications also cause the women's body to not react as it normally would and often causes a snowball effect of needing more intervention.  The movie The Business of Being Born is a great visual example of this.  It is a must see movie for pregnancy couples.  I forced my husband to watch it and he was so thankful at the end of the movie that he had watched it!


If you are curious what your state's cesarean rate is, go to www.cesareanrates.com.  The site also lists your state's hospitals that allow vaginal birth after cesarean (VBAC). Midwives and doctors can do VBAC deliveries but not all doctors are trained and practiced in doing them so you may need to do some research if that is the route that you want to take.


What is a midwife?
Midwives are trained nurses that have furthered their education in midwifery. They deliver babies in hospitals, specialized birthing centers with medical backup or at your home (known as a "home birth") with a backup plan to transfer you to a hospital if needed.  Midwives listen to your body and if your body shows signs of trouble then they get you the medical help that you need. Midwives are also more versed with natural birthing positions, and working with the woman's specific body to allow for the baby to come naturally and with minimal discomfort. There are many great reads about midwives including Ina May's Guide to Childbirth.  This is a must read for all pregnant moms.


My story
I have had one birth with an OB and one birth with a midwife.  My first birth was with an OB because the hospital was "convenient", rated the #1 maternity ward in NYC yet only had OBs.  In hindsight those were the worst reasons to choose an OB. By the time in my pregnancy that I realized my decision, I was too nervous to change caregivers (again, not a great reason).  Thankfully I had a doula who was fantastic and was the only reason why I was able to have the birth that I wanted.  My second birth was with a midwife. I fell in love with my midwife at first meeting.  She truly cared and understood how my body was working.  She perfectly predicted every detail about how my birth would be and made it incredible.  There was no question in my mind that my third birth would be with a midwife.  This time I am with a practice of midwives in a new state and I am extremely happy with their level of care and involvement.


I will be writing more about doulas and sharing birth stories in the coming weeks so keep following and thank you for all the great support that I have been receiving for this blog!

Lubrication

Get your mind out of the gutter, I am not talking about THAT kind of lubrication!  I am talking about your skin!

If you take care of your body during pregnancy, you can look awesome afterwards! I believe that the female body comes in all shapes and sizes so don't get me wrong.  I also believe that women should be proud of their bodies and if that means showing off some skin then why not (it must be my European blood talking).

During pregnancy, your skin is stretching and making amazing (seemingly strange) changes. Many women find that their skin never goes back to its original state although it can.  Maybe the skin is extra stretched or it has stretch marks from the skin stretching too fast.

There are four factors that cause the women's skin to change:

1. Genetics -- The good news here is that more and more each day, it is being proven that we can change our genetics by diet and lifestyle!  So don't blame genetics too much as you stuff you face during pregnancy!
2. Hydration -- Your skin is mostly water and is unable to become more elastic if you are not staying hydrated.  During pregnancy, you require more hydration and water is the best source.  If you don't care for water, try adding a splash of juice, a slice of lemon, a slice of cucumber, or some ice cubes. I find that when I get in a water rut, buying a new water bottle energizes me to drink more.
3. Foods -- Your body needs to be getting enough vitamins and healthy fats to help your body grow as nature intended it to. Try to eat as many whole and unprocessed foods as possible.
4. Lubrication -- You must prepare your skin on the inside (though food and drinks) and on the outside (lubrication) for its stretching.  The weather and clothing cause our skin to loose a lot of moisture that can be kept within the skin by lubricating or shall I say moisturizing. You should moisturize your breasts, belly, waist, lower back, hips and thighs (if you think you need it) in the morning and evening.  Your body will absorb all of the moisturizer so make sure that it is natural and something that you would want to put inside your body.  Would you eat it?  Everything on your skin gets absorbed into your bloodstream and your bloodstream feeds your baby.  I have had great success with coconut oil (especially after a shower) and a stick of pure cocoa butter (this is great for a quick application because it melts as soon as it hits your skin).  There are some great products out there but the really good natural ones are expensive and the cheap ones contain things such as mineral oil (clogs pores and is made from petroleum), alcohol (dries out your skin in the long term), and chemical smells that I would rather not put on my skin. Before you buy a commercial product check to see how safe it is at The Environmental Working Group's Skin Deep Database. Pure coconut oil and pure cocoa butter are natural and very inexpensive.  Continue to moisturize until well after your baby is born.

Surviving pregnancy brain

Have you ever heard of pregnancy brain? It is a real thing that happens to us pregnant ladies. Our minds are filled with thoughts of juggling family, work, chore, bills, and our cute unborn baby while our body has extra hormones raging through us. Maybe you go grocery shopping and forget to buy half the things on your list or you blurt out "Tigers love to tug on purple ducks" as you walk past the duck pond. 


You can control this pregnancy brain by making new and realistic expectations of yourself and staying focused on one thing at a time. That way, you can complete one area of your life and be present in your current area. How can you do that report at work if you mind is still thinking about those dirty dishes that you left at home and how you will have to juggle 10 things when you get home from work. Write down what you have to do to get it off your mind then go back to work and put your full attention at your work.  Take breaks and go for walks as often as you can. Of course resting as much as possible also helps so listen to your body.

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.