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!

pregnancy cravings January 7, 2009

Pickles and ice cream?  Peanut butter or oranges?  The food women crave during pregnancy can make for funny stories or frustrated husbands.   Today I was craving oreos.  At 17 weeks I’m past my super-nauseaus stage and am ready to eat almost anything, but oreos have been stuck on my mind for 4 days now.  The problem is that oreos contain hydrogenated oils, otherwise known as trans fat, which no person, especially children and pregnant women, should include in their diet.  The package says 0g trans fat, but that just means that there is less than 0.5g per serving – many process foods including peanut butter and hot chocolate mixes pull this trick.  Knowing my pregnant self I would eat more than one serving anyway, and that rules out buying oreos for me.  What to do with pregnancy cravings?  Here’s some tips that have helped me, and hopefully they will be useful to you as well.  But first, why do we have such strong cravings?  Science has yet to definitively answer this one, but most believe that it has a lot to do with the hormonal changes (go figure).  However, cravings can also be caused by nutrient deficiencies, especially with iron.  Cravings can also come from low blood sugar, especially if you are “crashing” after having a high-sugar snack or meal.  Lastly, cravings can also be emotional…always do a heart check to make sure you are eating for your stomach and not for boredom, sadness, or stress.

1)  Is it a nutrient-dense food?  Then just give in!  If you are craving milk or fruit, go ahead and have a serving, then wait an hour and if you crave more enjoy another serving. 

2)  Is it a “treat” food like cookies or ice cream?  Check the label to make sure there’s no preservatives or other ingredients to be avoided and then enjoy a small serving…you can always have a another serving tomorrow if you are still craving it then.   I’m a chocoholic when not pregnant, and have been thoroughly enjoying my milk chocolate and chocolate milk on a regular basis.  Just make sure to sit down and focus on enjoying your treat – if you gulp it down while running errands or chasing a toddler you’ll just get stuck with the calories, and miss out on the pleasure.

3)  Is it something on the “do not eat list?”  Then it’s time to substitute or wait it out.  I chose to make chocolate oatmeal cookies…one of my personal faves.  It didn’t totally cure the craving, but I’ll just stay out of the grocery store for a few more days and I’m sure it will pass.

4)  Control those cravings by making sure you are eating small, frequent meals and snacks that have protein and fiber.  The better your diet, the less likely you’ll have deficiency-induced cravings and the more likely you’ll have a healthy pregnancy. 

5)  Sip on water with a slice of lemon or lime.  Dehydration can also make you crave food for some unknown reason, and it can be tough to meet your expanding fluid needs as your baby and belly grow.

Chocolate – the next health food? May 1, 2008

Before I begin to comment on this article I must confess my bias – I love chocolate.  Therefore, I am especially fond of any research that supports chocolate’s health benefits.  So what can we apply from the recent Yale University study at http://www.nlm.nih.gov/medlineplus/news/fullstory_63922.html) which indicates that pregnant women who consume more chocolate have healthier pregnancies?  

For starters, let’s look at the data:  researchers looked at 2,291 women who delivered a single baby, and asked them how much chocolate they ate in their first and third trimesters.  They also tested the cord blood for theobromine, a compound in dark chocolate that can help alleviate some cardiovascular problems by relaxing the arteries and stimulating the heart.  Apparently, the women women who reported eating the most chocolate and whose infants’ cord blood showed higher theobromine levels were actually 69% less likely to have preeclampsia than the women who ate the least chocolate! 

So should your OB prescribe a chocolate bar with prenatal vitamins yet?  While this study looks promising, we still don’t know which is the cause and which is the effect: whether the chocolate is the predictor, or whether healthy women with fewer preeclampsia risk factors are just more likely to indulge in lots of dark chocolate!  That said, it looks promising that small servings of dark chocolate, which is richer in these healthful compounds, fits into the healthy pregnancy diet.  As for me, I’ll keep enjoying my daily chocolate and keep looking for more studies to support the habit.