The non-diet for new moms September 7, 2009

Ah, the joy of being a new mom.  The cute little newborn smiles (is it gas?), lots of cuddling day and night, and the wonder of knowing that you brought this precious human being into the world.  At two and a half months, our Sweetpea is bringing us so much joy, and my hands are definitely full between caring for her and our curious, active 2 year-old boy too!  With all the fun and busyness of mothering two, I’ve learned a few things about self-care and making my health a priority too…because if mama ain’t happy, well, you know the rest of the saying.

1) Sleep.  I truly believe that sleep comes before exercise for the first 2 months.  I believe in a daily afternoon nap, as well as a regular sleep schedule (as much as possible) for mom.  Even if this means someone else gives baby a bottle in the evening.

2) Sunshine.  Besides producing vitamin D to help protect your bones and brain and prevent everything from diabetes to cancer, 20 minutes of sunshine can really brighten your mood and help prevent postpartum depression.  Try getting outside and either sitting or walking for just 15-20 minutes. 

3) Exercise.  Now is not the time to be training for your next ironman, so give yourself a little break if you are an exercise-addict.  I have found this time around that I feel much better after doing minor stretches the first 2 weeks, and then gradually adding some posture-improving exercises as well.  The book Pee Wee Pilates has some great routines, and this parenting website also has some good stuff to try after your OB or midwife gives you the go-ahead.   I like pilates because it helps regain good posture and it’s baby friendly – no finding a sitter while you run to the gym and no dodging rain-clouds on a long run!  Walking is my favorite postpartum cardio activity.  As much as I love to run, walking is so much easier on those joints and bones as they are readjusting from pregnancy and childbirth.

4) Diet.  No, I’m not promoting a fast weight-loss diet here, but rather healthy eating habits.  Meal-planning was a life-saver for me, even with the wonderful meals that friends brought over, since we still needed to have breakfast, snacks, and lunch.  Really, if you haven’t ever made a weekly menu, now is the time to start.  Second, I always had frozen vegetables, bread and almond butter for sandwiches, and frozen chicken-tenders for quick meals at home when the fridge started getting empty.  I also planned for lots of planned-overs…since cleaning up the kitchen takes almost as much time as making the meal in my house.  Canned salmon for salmon burgers, spaghetti sauce and ground venison to make a lean, healthy spaghetti, and frozen soups that I had pre-made during pregnancy.  Healthy food has to be quick and easy for me those first two months, otherwise I’m heading for the ice cream or raw cookie dough!

Eating for two? Hold that donut! May 27, 2009

 

“Eating For Two” Has Consequences For Mom And Baby

Once again, research shows that eating too much, especially too much unhealthy foods such as those that are fried, during pregnancy can increase risks of complications. So how much extra should you eat? Not nearly the extra 500 calories that many moms think! One of my favorite formulas is on the USDA’s mypyramid.gov website for moms and moms-to-be.  This gives you more calories as your baby grows, compared to the general 300 calories extra per day recommendation, as well as good portion recommendations from each food group. Still confused? Contact a registered dietitian in your area for individualized calculations and recommendations.

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Nutrition for New Mommies March 4, 2009

Nutrition during pregnancy and for conception has been a hot topic for a while, but what about after your bundle of joy is born?  Eating the right foods in those first few months is just as important for mom’s physical and emotional health.  Here’s some things to keep in mind:

Hydration:  drink that water, milk, and other nutritious fluids!  Between blood loss and breastfeeding, it can be a challenge to stay hydrated.   I prefer water with a twist of lime, an ounce or two of grape or grapefruit juice, or herbal teas.  While coffee and sodas may be appealing after many sleepless nights be careful not to overdue it…too much caffeine can make it harder for you to nap and since it passes into breastmilk it makes it more difficult for baby to sleep too.

Fiber:  one out of four new moms struggles with constipation, even three months after delivery!  Iron supplements and some pain meds make it more likely, but choosing high-fiber foods can  help ease your symptoms.  Choose whole grains, as well as plenty of fruits and vegetables.  Beans are a great source of fiber too as long as your digestive system is used to them…otherwise they can cause gas.  Most Americans only get half as much fiber as they need, but eating at least 5 servings of fruits and vegetables and 3 servings of whole grains will help keep your digestive system on track.

Omega-3 fatty acids:  we’ve all heard about the importance of DHA for fetal brain development during pregnancy, but did you know that omega 3’s may help prevent postpartum depression as well?  Keep taking those DHA supplements, or choose a diet high in fatty fish, walnuts, and flaxseed.

Calcium:  this mineral is so crucial for breastfeeding that your bones will be depleted before your milk  supply becomes calcium-deficient.  Protect those bones by choosing high-calcium foods such as dairy products, fish with the bones (sardines anyone?), beans, and leafy greens.  Vegetarian sources of calcium are not nearly as well absorbed.  If your breastfeeding baby seems sensitive to your milk intake, try cultured products such as yogurt or cheese before cutting it out completely.  Calcium supplements can work as well, but they can also cause constipation.

Protein, Carbs, and Fat:  You will still need sufficient calories to keep your milk supply up if you choose to breastfeed, and even moms who do not should be careful not to crash diet.   Choosing lean meats and dairy as well as beans or lentils for protein, whole grains for carbs, and nuts, avocadoes, and seeds as fat sources will help you stay satisfied, well-nourished, and lose that baby fat more quickly while keeping your energy levels high.

So what foods should you avoid during this time?  It is a good idea to limit processed foods made with white flour and sugar or high fructose corn syrup - even though those are the foods we tend to crave when sleep-deprived.  Also, watch out for foods with trans fat – still found in many cookies, crackers, and even peanut butter!  The more natural, unprocessed foods you choose the more nutrition your body will receive and use for recovery.  Limiting foods that have lots of calories but little nutrition will help you lose weight faster and feel better.  And that makes for a happier, healthier mommy and baby!

Is your baby vitamin D-ficient? November 5, 2008

Which is healthier – 1) eating ice cream at the beach on a sunny day, or 2) eating a house salad with nonfat salad dressing in a dimly lit restaurant?  According to a recent study, eating ice cream and spending time in the sun may be the clear winner for most toddlers and even some adults.

the American Academy of Pediatrics recently came out with a report suggesting that breastfed infants two months and older be given a vitamin D supplement (formula is fortified with vitamin D) based on the low amount of vitamin D in most mothers’ milk.  This vitamin varies widely in milk depending on how much the mother is consuming or making from exposure to sunlight.  The AAP recommends that babies continue supplementation until they drink at least a pint per day of vitamin D fortified milk or formula.  They do NOT recommend sun exposure without sunscreen, even though studies show that 10-30 minutes of being in sunlight while wearing only a diaper would be all infants need to make sufficient vitamin D.  (However, I find it hard to believe that 10 minutes of sun once a day is that likely to cause cancer).

Why the sudden focus on D?  Roughly 30% of babies may be D-deficient, and many adults are as well.  Extreme deficiency leads to rickets, but even low levels of this vitamin are associated with poor bone development in children and diabetes, cancer, and heart disease in adults.  Recent studies also show a possible link between autism and low vitamin D levels.  As people are drinking less D-fortified milk and spending less time in the sun without sunscreen, more Americans are becoming D-ficient and seeing the negative health consequences.   

Technically, vitamin D is more of a hormone than a vitamin since our bodies can make it from exposure to UV rays from sunlight.  Unfortunately, what boosts D production may also cause skin cancer.  Because D production varies so widely depending on the season, location, amount of sunlight, and a person’s genetics, doctors recommend a dietary supplement to ensure adequate amounts.  In the old days people gave their children cod liver oil which is a great source of vitamins D and A as well as omega 3’s, but this supplement has a wildly unpopular flavor, and better-tasting D’s are on the market.  Also, seafood such as salmon, shrimp, and sardines are rich sources of vitamin D if you do not eat or drink fortified dairy products.

  Talk to child’s pediatritian on what he or she recommends for your baby’s D levels… and if you always wear sunscreen and never drink milk, it may be time to take a beach trip, put the sunscreen on after the first 20 minutes, and enjoy a vitamin D-rich smoothie or ice cream cone!

BPA Baby Blues May 24, 2008

Five months ago I asked my baby’s pediatrician whether I should be worried about BPA in his bottles, and his response was “there’s nothing to be concerned about.”  I wonder if he would give me that same answer today!  Since the 1950’s when BPA, the chemical bisphenol A, started appearing in more products such as the epoxy linings of cans and polycarbonate bottles, scientists have known about its potential health risks and estrogenic effects.  However, these risk have often been dimissed as being insignificant because of the low dose of BPA leaching out of these materials and the speed with which humans metabolize it.

However, when 38 leading toxicology experts said there is “some” concern about the current epidemiological effects of BPA in their consensus statement published in Reproductive Toxicology http://www.environmentalhealthnews.org/newscience/2007/2007-0801bpaconsensus.pdf, concerned parties worldwide finally had more than a little scientific backing and the media took the issue to the frontlines.  Now everybody is talking about BPA and there is little doubt about the negative health effects on wildlife, humans, and most significantly, infants.  Yet there are still a lot of unanswered questions due to the finicky nature of this chemical, and how it impacts us in a wide range of ways depending on the dose, the life stage of the person, and what other chemical exposures exist.

What can you do to reduce your exposure as well as your baby’s?  First, steer clear of canned food – especially if pregnant or breastfeeding..  Yep, according to the Environmental Working Group canned food accounts for 99% of childhood exposure http://www.ewg.org/node/20933.  The worst offenders are infant formula, soup, vegetables, pasta, and meal replacements.  Secondly, check hard plastics for recycling #7, which means it is likely to have BPA in it.  If you must use these plastics, don’t microwave , put them in the dishwashwer, or put hot foods or liquids in them as heat breaks down the chemical bonds and releases BPA more quickly.  If the item has scratches throw it away.  Finally, baby bottles made of glass are chemically the safest, but there are also alternative plastics.  http://zrecs.blogspot.com/2008/02/z-report-on-bpa-in-infant-care-products.html has some fun reviews of BPA-free products.  Finally, stay in tune as Walmart, Target, and other key retailers ban BPA from their baby product shelves and offer more BPA-free choices. 

 

 

 

favorite babyfood websites March 19, 2008

I love recipes.  And now that I have officially been in the wonderful world of homemade babyfood for a couple months, I have been cruising the web for ideas and info.  So far, here is what I have found:

http://www.wholesomebabyfood.com/ is my all-time favorite site.  It has recipes and solid, up-to-date information.  It also has schedules for those who are so inclined (I don’t happen to be).

http://www.nncc.org/Nutrition/make.babyfd.html has the basics, and just the basics.  But they are good basics!

For a simple site with a good selection of recipes, http://homecooking.about.com/library/archive/blbabyfood.htm gives some good info and simple recipes as well.

And when it comes to figuring out developmental patterns and readiness for different foods, I gotta go with Gerber at http://www.gerber.com/home …plus you can sign up to get coupons.

making baby food March 19, 2008

In honor of St. Patrick’s Day, I decided to make green babyfood yesterday.  Yep, my almost-8-month-old John was almost out of peas, so I started by purchasing organic baby spinach (really cheap at Costco) and frozen green beans and broccoli.  After steaming some of the spinach and thawing the frozen veggies, I pulled out my all-time favorite kitchen appliance…the Vitamix.  And then it was blending time.  I mixed up the green beans with the broccoli since John’s already been introduced to both without problems, and I didn’t think he would really like plain broccoli as much.  Spinach and peas made for a healthy, colorful combo too.  Plus I’m a little concerned about giving him too many nitrates with plain spinach, so the peas diluted that a bit.  John watched from his high chair in the kitchen, where he was snacking on itty bitty bits of whole wheat bread.  I gave him a few samples of the green goo before putting the mixtures in ice cube trays in the freezer, and he gave raving reviews and asked for more.   Guess my Irish baby likes his green veggies!