Tuesday, May 31, 2011

Keep it Cool!

Staying hydrated is especially important for expectant mama's in the summertime heat. If you get dehydrated, it decreases your energy levels and  you may experience lower blood levels, or hypovolemia. Baby gets less oxygen, too and your body responds with annoying braxton hicks contractions. So, drink lots of fresh, pure water during these warmer months! Juices are ok in moderation, but most prepackaged juices have high levels of sugar. If you want a refreshing boost, add sparkling water to half a glass of your favorite juice and pour over frozen fruit. My favorite is a combination of cranberry juice with sparkling water over frozen strawberries. Experiment with different flavors for variety. Stay hydrated, stay healthy, stay cool!

Saturday, May 28, 2011

Labor Drinks and Energy Pick - Me -Ups

Women have been making energy drinks for the demands of labor for a long time. Brew up one of these wonderful drinks well before your due date. Freeze them in ice cube trays, then when you are in labor, pop them into a wide mouth sports bottle, add water, and sip throughout labor to renew your energy. 

Labor Aid Drink:

1/3 cup fresh lemon juice

1/3 cup honey (or to taste)


1/4 tsp sea salt


2 calcium/magnesium tablets, crushed


water to make 4 cups

Red Raspberry Leaf Tea:
4 tea bags brewed to a quart of water

honey to taste

Other drinks to keep your energy up: G2, Recharge (same as gatorade, but without the corn syrup). 

Honey sticks or honey squeezed from a honey bear onto a spoon is also a great way to help raise blood sugar and get a boost of energy.

Labor Dance

When given the freedom to move about in labor, many women find they are dancing to the beat of their own drummer. They sway, rock, walk, rotate their hips and move with the power of the contractions. What good does all this movement do? Why should women create a labor dance all their own? In early labor, the baby is usually high in the uterus. He may be turned to one side or the other, or even facing moms belly in a posterior position. As he moves down, he needs room to also rotate, so that once he is in the birth canal, his head is facing her back, slightly to the left or right of her spine. This is the optimal position for a baby to be born.

However, if mom is not allowed to move about in labor, due to hospital policies and restrictions, the baby's ability to rotate as he descends will be hindered. That is one of the ways that baby's get stuck in less than desrirable positions, necessitating the use of forceps, vacuum extractors or cesareans to help them be born.

How much more humane, loving, supportive to give women room to move about, to sit on a birth ball and rock, to kneel forward and sway, to pelvic rock, to "belly dance" as she rotates her hips, to walk, to lean into her partner from an upright position. She is doing the work of laboring the baby down, she is the one helping to fascilitate her baby's descent through the pelvis and into the birth canal.

In addition to the practical aspects of helping baby descend, it is empowering to her as she does the work herself, supported by her partner and loved ones.

When a woman is supported like that in labor, she emerges an empowered, strong woman. A confident woman who transitions into motherhood with grace and strength. 

Monday, May 23, 2011

To My Friends Who are Birth Workers....This is For You

Yesterday, I enjoyed two mid afternoon conversations with two different friends. One is an old friend, a midwife who was there to "catch" my third baby. (Who is getting married in less than two weeks!) and the other is an online friend who I occasionally chat with on facebook. She is an OB nurse at a local hospital. Both are passionate about women, birthing and babies. When I came across this poem today, I thought of them and all the other amazing birth workers I am privileged to know. This is for you. 


"Being Born Is Important
by Carl Sandburg 

Being born is important
You who have stood at the bed posts
and seen a mother on her high harvest day,
the day of the most golden of harvest moons for her.

You who have seen the new wet child
Dried behind the ears,
swaddled in soft fresh garments,
pursing its lips and sending a groping mouth
toward nipples where the white milk is ready.

You who have seen this love's payday
of wild toiling and sweet agonizing.
You know being born is important.

You know that nothing else was ever so important to you.
You understand that the payday of love is so old,
So involved, so traced with the circles of the moon,
So cunning with the secrets of the salts of the blood,
It must be older than the moon, older than the salt.

Saturday, May 21, 2011

15 Steps to A Better Birth

  1. Carefully choose the birth place and caregivers that support your views on childbirth.
  2. Educate yourself on how the body works in labor.
  3. Take a comprehensive childbirth class.
  4. Exercise to build up good birthing muscles and stamina.
  5. Eat to appetite of whole, natural foods, especially fresh fruits, veggies and lean protein choices.
  6. Learn relaxation techniques to help handle labor.
  7. Formulate a realistic birth plan.
  8. Work through any emotional issues that could hinder your labor. See a good therapist is needed.
  9. Stay upright in first stage labor, walking, swaying, rocking, dancing, showering and sitting on the birth ball.
  10. Choose a pushing position that allows gravity to work with you. Supported standing, squatting, kneeling and pelvic rock are all good positions. 
  11. Hire a doula to act as an extra support person during labor.
  12. Eat in labor as long as you are hungry.
  13. Drink lots of fluids in labor.
  14. Sit on the toilet frequently once active labor begins.
  15. Surrender to the contractions.
In summary: Trust your body, trust birth. 

Wednesday, May 18, 2011

From the Book Shelf

Living in the information age, it is easy to be overwhelmed with all the info floating around in cyber space and collecting dust on bookshelves. With a 9 month deadline looming, it is imperative to find the information that is the most useful to you. Here is my list of all time favorite books on pregnancy, birth and breastfeeding. Enjoy!
  1. Ina May's Guide to Childbirth, by Ina May Gaskin
  2. Natural Childbirth the Bradley Way, by Susan Mc Cutcheon
  3. The Complete Book of Pregnancy and Childbirth, by Sheila Kitzinger
  4. The Womanly Art of Breastfeeding, by La Leche League
  5. The Birth Book, by Dr. Sears (he also has the Baby Book, the Breastfeeding Book, the Vaccination Book, etc.)
  6. The Thinking Woman's Guide to Childbirth, by Henci Goer

There are other great books out there, but if a woman only had time to read 6 books, this would be the bare bones list. Awesome, powerful information for the woman who wants childbirth discussed honestly and openly.

Tuesday, May 17, 2011

Easing Morning Sickness

Morning sickness is the unfortunate side effect of rising levels of hormones in the beginning of pregnancy. It's presence is kind of "good news/bad news." The good news is your hormone levels are rising in accordance with the way a viable pregnancy usually goes, the bad news is you're sick all the time. Here are some tips for dealing with one of pregnancy's most irritating characteristics.

  1. Divide and conquer. Eat small meals as snacks throughout the day by dividing your typical meal into snack size portions to munch on from dawn to dusk. 
  2. Tea for two. Make ginger tea by boiling a small piece of fresh ginger for ten minutes. Add honey to sweeten, sip slowly. 
  3. Papaya enzymes. Taken before meals, may help curb nausea.
  4. B12, taken in small doses has been shown to be helpful.
  5. Chill and stretch. Relax, eat slowly and do some walking or simply stretching after meals. Raise your arms over head as if pushing the sky up,out to the sides, and then behind you. Take a deep breath as you move your arms slowly from one position to another. Feel your chest cavity expand as  you breath deeply.

For most women, the nausea of early pregnancy ceases in the second semester. For a special treat, get yourself a natural brand of ginger ale that actually contains ginger. Sip and enjoy!

Saturday, May 14, 2011

Affirmations for the Pregnant Mama

Maintain a positive outlook during pregnancy. Incorporate thoughtful meditation into your daily routine. Set aside 15-20 minutes to consciously relax your body starting with your head and working down your spine to your legs and feet. In addition to relaxing muscle groups, internalize positive mental images and messages that help you find your inner strength. Giving birth will take a woman on a journey that is both soul expanding and physically challenging. Most women do not know how strong they are until they give birth. Arm  yourself with affirmations that are reflective of positive beliefs regarding birth.

Here are some to start with:

  1.  My body has an inner wisdom.
  2. I am strong.
  3. My body knows how to give birth.
  4. My body is nourishing my child at this moment.
  5. I have everything I need to birth my baby.
  6. My body works perfectly.
  7. I surrender to the power of birth.
  8. With practice, I can learn to ride the contractions like waves.
  9. I am already strong and capable.
  10. My body is flexible and stretchy and fully equipped for birth.
Trust in birth. 
Believe in yourself.

10 Tips for a Successful Start in Breastfeeding

Getting ready to breastfeed begins in pregnancy. Your body is preparing for this next act in the weeks before birth. Excellent prenatal nutrition and a drug free birth will help you get off to a good start. Although, it is still possible to breastfeed following a medicated birth, it may just take a bit of extra effort especially if baby is sleepy.

  1. Continue your prenatal diet for the first few weeks after birth to help nourish your changing body as it heals and takes on the added task of making milk. A good prenatal vitamin, plus lots of healthy, fresh fruits and veggies, lean sources of protein and whole grains is a good place to start. 
  2. Educate yourself on breastfeeding before the big day! Attend La Leche League meetings, read books by breastfeeding professionals like Jack Newman and Dr. Sears. 
  3. Assemble a breastfeeding nook in the main part of the house. Establish a comfy chair that you can relax in to nurse your baby. Put a small table next to the chair to hold your water, snack and any books you are reading. Stash a basket of baby essentials within arms reach. Diapers, baby wipes, hand sanitizer, burp cloths and an extra receiving blanket can be a lifesaver if baby needs a quick change in the midst of a breastfeeding session. 
  4. Continue to use your prenatal relaxation exercises as you nurse your baby. Your body produces hormones that further encourage relaxation and release. Breathe deeply and enjoy the nursing sessions. Your milk will flow easier and more efficiently if you are relaxed. 
  5. Keep a breastcream on hand if your nipples become dry or irritated. Lanolin, raw coconut oil and pure vitamin E are healthy options. 
  6. Nurse your baby when he is hungry. 
  7. Offer both breasts at each nursing session.
  8. Start with the second breast at the next nursing session. (wear a stretchy bracelet on your wrist that  you put on the wrist of the side that you ended with.)
  9. Make sure baby has most of the aerola (dark part of the nipple) in his mouth.
  10. Relax and be in the moment with your baby. Enjoy these fleeting baby days!

Suggested resourcs:
  • La Leche League International             www.llli.org
  • Dr. Sears                                            www.askdrsears.com
  • Dr. Jack Newman                               www.drjacknewman.com

Sunday, May 8, 2011

Taking Care of Those Sexy Mama Legs

Nothing cramps your style like a leg cramp. Guaranteed to make you catch your breath and utter words your mom thought she washed out of your vocabulary, they are a nuisance of pregnancy.

Many times leg cramps are a signal our body sends us that we need more magnesium and calcium.These minerals are found in abundance in green leafy vegetables as well as other foods.Summer squash, cherries, nectarines, peaches, pumpkins, tomatoes, plums, rice, seaweed, snap beans, apples and the ever popular fiddleheads are all excellent sources of calcium and magnesium. Make sure you are also getting adequate Vitamin D from the sun or supplemented in your diet. This helps with your mineral absorption.  Look for natural ways to add these foods to your diet as opposed to adding one more supplement or vitamin.

Another important element for sexy legs in pregnancy is to keep the blood flowing back up the legs. Veins get more elastic during pregnancy and with the added weight of baby and natural force of gravity, the blood pools in the legs creating varicose veins and tired legs. Do ankle pumps periodically through the day, elevate your legs for fifteen minutes 2 or 3 times a day, take walks around the neighborhood, and practice healthful postures such as tailor sitting. 

If you feel like your legs need extra support, wear supportive stockings, making sure to put them on first thing in the morning. Avoid standing for long periods of time, and avoid chair sitting for long periods, too. Move around, take breaks, listen to your body and be gentle with yourself as your body is going through changes.

Saturday, May 7, 2011

Happy Mother's Day

Here's a different mothers day thought:  
Mother yourself today. 

Do something good for you. It may be with someone you love or alone. Take yourself for a walk, or to the movies. Get ice cream, a pedicure or a new pair of shoes. Do not wait to be pampered, but take the time to pamper yourself. 

I really think that if  mother's took the time to take care of themselves, they would be happier in their marriages, jobs, homes, car pools, committees and in their families. When women are taken care of, we can take care of everyone else.

 So, don't wait for someone else to take you out on the town. Take yourself, girlfriend!











Wednesday, May 4, 2011

Sex During Pregnancy

Sexual desire and needs change during the course of pregnancy. A woman can experience times of increased desire and low lobido, due to hormonal fluctuations and growing discomfort. Being in tune with your own sexual needs and feelings goes a long way in communicating this with your partner. Some couples are afraid they will harm the baby by enjoying an intimate encounter between the sheets. However, the baby is well cushioned and protected by the uterus and the amniotic fluid. It is best, however for the expectant partner to assume a position other than flat on her back.

Unless your doctor or midwife has warned against sex during pregnancy for medical reasons, it is not only safe but beneficial to both of you. The male hormones in the semen (prostaglandins) have anti-bacterial propterties and also stimulate slight contractions in the woman. This is beneficial as her body prepares for birth. Continued braxton hicks contractions (false labor) may also occur after orgasm, due to increased oxytocin production. All forms of sexual contact from kissing to cuddling can stimulate these false contractions, as well. In late pregnancy, some women experience a release of colostrum from their breasts as well.

Even though it is usually safe and healthy to continue enjoying sex during pregnancy, there are a few warnings.
  1. No blowing into the vagina.
  2. No sex after the amniotic sac has broken.
  3. No sex if you have a medical condition such as the threat of miscarriage or pre term labor, until your medical caregiver gives clearance. 
  4. Find a position where the expectant mom is not lying on her back.
  5. Use a natural oil such as olive oil or almond oil for lubricant, if necessary.
Communicate your needs openly with one another. Be creative in loving  your partner and enjoying  your changing body.