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Sweet Pea Births

Chandler, Arizona

Sweet Pea Births

...celebrating every swee​t pea their birth

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Postpartum Wellness Series: Nutrition

Posted on November 16, 2017 at 10:23 AM Comments comments (0)
Postpartum Wellness Series – Nutrition
 
Welcome to our Postpartum Wellness Series.  Each week we will look at one area you can influence to help the days and weeks after you bring your baby home be just a little bit smoother. 
 
These early days with your sweet pea are the most precious – they will never be this small again. It is a good and worthy endeavor to make these first memories as well as they can be made for your family. My goal with this 8-week series is to offer some practical tips that you can employ without any extra purchases outside of your normal postpartum needs. Hopefully all that these tips will require is a little attention and a slight shift in perspective. It is my intention that you can find at least one small thing each week that will improve your postpartum experience.
 

 
Postpartum nutrition is just as important as prenatal nutrition. We encourage our students to continue following “The Brewer Diet”. This “diet” was designed by Dr. Tom Brewer to teach his patients to eat healthy, whole food long before it was the “it” thing to do.  You can find a link to The Brewer Diet website HERE
 
The holistic approach to postpartum invites the woman and her family to treat this time as a recovery period from pregnancy and childbirth.  The following five ideas will help you treat your body gently and ease back into the non-pregnant state.
 
Avoid Sugars and Caffeine
Take heart, mamas...not forever...just “for now”!  I am raising my hand over here – I do enjoy the occasional caramel and mocha coffee. 
 
The issue with sugars and caffeine in the immediate postpartum is the way they affect normal body functioning.  Sugar can contribute to mood swings at a time when you are already adjusting to a new normal after pregnancy. Caffeine is a well-known stimulant that keeps you awake, the opposite of what needs to happen in the immediate postpartum.  Your body does a lot of work to repair itself while you are sleeping, so find a non-caffeinated beverage to enjoy for at least six weeks after your sweet pea arrives. THIS article outlines some of the amazing things that happen within your body when you are not awake.
 
Avoiding sugars and caffeine keeps you on a fair playing field as you adjust to life with a newborn. And if it makes it easier, circle a date six weeks out from the birth-day on the calendar when you can go get your favorite sugary and caffeine-rich treat!!  
 
Eat Real Food
Circling back to The Brewer Diet…the foundation of postpartum nutrition is a diet rich in protein, fluids, fruits and vegetables. You can also continue taking your prenatal vitamin. Believe it or not, if you are going to breastfeed, you need 500+ calories a day than you needed when you were pregnant.
 
Protein: for cell growth and repair…all the organs that have been squished in the last months of pregnancy, the uterus that has to heal, the vagina and/or cesarean birth scar that have to heal from their part in the birth journey…all these body parts need protein so that your cells can do their work to rebuild all that has been bruised and stretched through the course of pregnancy and birth.
 
Fluids: it never ceases to amaze me that the human body is about 60% water! So keep that water bottle handy and refill it often. In addition, breastmilk is a live fluid that is created out of your bloodstream for your sweet pea. Breastmilk is 88% water (https://kellymom.com/nutrition/starting-solids/baby-water/), so this is another reason why you may feel thirsty all the time if you are not paying attention to your water intake. Ample hydration is one of the ways to ensure you are making enough milk for your sweet pea – give your body what it needs to make that breastmilk.

Fruits and Vegetables: these are the most bioavailable vitamins, minerals and anti-oxidants designed by Mother Nature just for you. Not everyone can afford to eat all organic all the time, so we offer the "Dirty Dozen" and "Clean Fifteen" lists from the Environmental Working Group as a resource. It may help you decide how to spend your grocery budget - spend a little more to eat organic and save where you can buying conventional growth foods. They now have easy smart phone apps that you can download and access as you shop.
 
Keep One-handed Snacks Handy
However you feed your baby – hands are going to be occupied. In the early days, both hands. As you get more comfortable, you will find yourself becoming an expert at one-handed eating (and finding things on menus that can be eaten with one hand!).
 
My postpartum shopping list included of apples, carrots, celery, crackers, nut butter, hummus, and hard cheese (sharp cheddar is my favorite!).
 
Here is a quick list of snacks you can stock or have someone prepare for you with these seven ingredients:
  • Sliced apples spread with nut butter
  • Sliced apples stacked with sliced hard cheese
  • Sliced or “baby” carrots spread with hummus
  • Crackers with nut butter
  • Crackers with hummus
  • Crackers with sliced cheese
  • Celery spread with nut butter
  • Celery spread with hummus
 
I specifically avoided ranch dressing and soft cheeses. Some newborns are sensitive to the large milk protein found in cows’ milk.  The hard cheeses are easier to digest since the protein is broken-down differently in the preparation process. And some newborns will not tolerate any dairy…unfortunately, the only way to find out is through trial and error.
 
We also had lots of yogurt and flax seed, plus sandwich fixings in the refrigerator. Yogurt is an easy snack to sprinkle with ground flax seed for a protein and good-fat boost between feedings. Someone can also make-ahead sandwiches or tortilla wraps for the times you are ravenous and don’t have time to make a full meal.  My favorite sandwich was hummus and avocado with lettuce between two slices of whole grain bread. That combination worked equally well as a wrap. Yum!!
 
My last suggestion is to try out all the “Just A Handful” snack bags that can be purchased at Trader Joe’s. They have several different varieties that include dried fruits and nuts in a snack pouch. Not so great for the environment…so after postpartum you can buy the bigger bag and serve yourself. In the short term, please do the little things that make life easier and buy these handy packs!!
 
Funny side note: I always kept several snack size pouches in my diaper bag or my purse…our older kids always knew where to go to find snacks when we were out and about. They bemoaned the day when I was no longer breastfeeding around the clock and stopped stocking them, “You never have good snacks anymore!”
 
Probiotics and fish oils
We are learning about the benefits of probiotics and fish oil as more research is done into postpartum mood and anxiety disorders. Here is some information from THIS study from the University of Auckland:
 
Probiotics are live microorganisms that when consumed in adequate amounts provide health benefits to the host. They are typically found in some yoghurts and other fermented foods.
“Depression and anxiety in pregnancy and after birth affects 10-15 per cent of women, although many are not recognised or treated,” Professor Mitchell says.
“There is mounting evidence from animal studies that the microbiome-gut-brain axis - the biochemical signalling that takes place between the gastrointestinal tract and the central nervous system - may be important for mental health.”
Taking probiotics may reduce postnatal depression
www.auckland.ac.nz
 
A small study that was presented in 2011 found that:
 
“Eating fatty fish or other foods rich in healthy omega-3 fatty acids during pregnancy may help lower your risk of developing symptoms commonly seen in postpartum depression…”
WebMD, “Omega-3s May Cut Risk of Postpartum Depression”
https://goo.gl/jHCkdT
 
So while you are no longer pregnant in the postpartum period, the benefit of the omega-3s found in walnuts, flax seed, fatty fish, and fish oils can still be an advantage.
 
“Essential fatty acids including those found in fish may help some women who are at-risk for postpartum depression by bolstering the vesicles that carry mood chemicals such as serotonin in the brain,” 
WebMD, “Omega-3s May Cut Risk of Postpartum Depression”
https://goo.gl/xdHFU9
 
THIS article makes sense of the alphabet soup and may help you decide what you want to eat or how to supplement going forward.
 
Placenta encapsulation
I included placenta encapsulation in the nutrition portion of this series because however you may consume it, the placenta is being processed by the digestive tract. Observation of other mammals indicates that placenta consumption is common and “natural” in the animal kingdom. 

Anecdotal information from a placenta encapsulation website:

Your baby’s placenta...in capsule form, is believed to:
contain your own natural hormones
be perfectly made for you
balance your system
replenish depleted iron (my note: see UNLV study)
give you more energy
lessen bleeding postnatally
been shown to increase milk production
help you have a happier postpartum period
hasten return of uterus to pre-pregnancy state
Placenta Benefits Info/Articles
 
 
HERE and HERE are the two reports that have come out of UNLV regarding placentophagy.
 
HERE and HERE are some blog posts I have done on placenta encapsulation if you want to learn more about our experience and the different methods of preparing the placenta for consumption.
 
That Basket Again…
As I mentioned in the first post, the “breastfeeding basket” was a time and sanity saver in the postpartum period. I would keep some “just a handful” treats from Trader Joe’s in it at all times. 
 
If you missed the sleep installment, here is “the basket”: Gather the most-used items that you need when you sit down to feed your baby so that you don’t have to get up and find them, or have someone bring them to you.  This is what I kept in my basket: water, one-hand snacks that do not need to be refrigerated (bars, nut packs, fruit leather, etc.), diapers, wipes, change of clothes for the baby, burp cloths, bottom cream and nipple cream. 

 
I hope that out of these 5+1 tips, there is at least one that you can embrace whole-heartedly.  I invite you to jot down or type yourself a note of one small thing you can do to make that tip happen for you this postpartum. Try to start one journal page or virtual note that you can add to as we progress through this 8-week series for a better postpartum experience.
 
Previous Installments:
Sleep
 
Coming up next week:
Exercise
 
And check back for the rest of the series:
Physical recovery
Social Support
Practical Support
Emotional Support
Medical Intervention
 
Please leave us a comment - it will be moderated and posted. 
 
References:
 
Probiotics and Postpartum Depression Study from The University of Auckland New Zealand
https://goo.gl/dYQKgo
 
Time Health: “Study: Fish Oil May Prevent Symptoms of Postpartum Depression”
http://healthland.time.com/2011/04/12/study-fish-oil-may-prevent-symptoms-of-postpartum-depression/
 
WebMD: “Omega-3s May Cut Risk of Postpartum Depression”
https://www.webmd.com/baby/news/20110412/omega-3s-may-cut-risk-of-postpartum-depression#1
 
Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030645/
 
Placenta Benefits Info:
http://placentabenefits.info/articles/
 
Steamed, Dehydrated or Raw: Placentas May Help Moms’ Post-Partum Health
https://www.unlv.edu/news/article/steamed-dehydrated-or-raw-placentas-may-help-moms%E2%80%99-post-partum-health
 
UNLV Study Finds No Iron Benefit from Eating Placenta
https://www.unlv.edu/news/article/unlv-study-finds-no-iron-benefit-eating-placenta

 

Disclaimer: 
The material included on this site is for informational purposes only.

It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog contains information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained on this blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.

Bradley Method® natural childbirth classes offered in Arizona: Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale

Monday Mantra: Nourish Body + Baby

Posted on May 22, 2017 at 12:48 PM Comments comments (0)
"I deserve to nourish my body and my baby with fresh, energizing food every day."

The one thing we can all do for our growing sweet peas is make an effort to eat well. As we come into the summer season, there is the opportunity to purchase from local farmers at community markets, and there are LOTS of sales at the stores.

If you need to watch the budget, check out your grocery store circulars that come in the mail. I also like the EWG Dirty Dozen list. You can see it online or download it as an "app" on the smart phone. I use it to make the most of our grocery money. Any produce that is on the "dirty dozen" list is a known high-pesticide crop.  Food on that list is produce that we will purchase in the organic section. Anything else on our list we buy from the conventional produce area in the grocery store or farmer's market.

We also offer our students the Brewer Pregnancy Plan as a guideline for daily nutrition. It is a conscientious focus on high protein and whole food so that multi-vitamins become the gap filler and not the only source of vitamins and minerals during pregnancy.  You can read more about the Brewer eating plane HERE and HERE.

What's one small thing you can do this week to make better food choices while you are pregnant and/or breastfeeding?






Q&A with SPB: How do I know my Sweet Pea is ready for solids?

Posted on November 8, 2016 at 10:50 AM Comments comments (0)

Q: How do I know if my Sweet Pea is ready for solids?

A: There are four things to look for!!




First of all, you want to be sure that your baby is interested...they WANT to eat.  You will know by their behaviors... they are interested, tracking food with their eyes when you eat, and/or  they reaching for the food around them!! It has nothing to do with what your family or friends have to say about it or what the people in your meet-up groups are doing with their Sweet Peas who are in a similar age bracket.  You and your baby know best!!  If you are concerned about your baby's development, then please reach out to your trusted care provider and see what they have to say on the matter.

After you decide that your baby is ready, look for these next three signals of food readiness.  We learned these points over the years of attending La Leche League meetings, Our family waited for these to be true before we started offering our sweet peas "table food":

  1. Sweet Pea can get themselves into a seated position and hold themselves there without being propped up by pillows, chairs, other people, etc.
  2. Sweet Pea has developed their pincer grip...in other words my breasts and the back of my arms were black+blue from being pinched. What it also means is that our Sweet Pea was now able to hold food on their own by grasping it between their thumb and their pointer finger.
  3. Sweet Pea has lost their tongue-thrust reflex and could move food to the back of their mouth without choking on it.  The tongue-thrust reflex is great for exclusive breastfeeding.  Until the Sweet Pea can differentiate between using it to breastfeed and not using it when they are going to have solids, then all you are going to get is solid food everywhere except inside your Sweet Pea.

Personally, I am not a fan of commercial baby cereals that are full of ingredients that I cannot pronounce without breaking down every syllable.  Rest assured, choosing the alternatives are not as time-consuming as you would imagine...

Here are some sites that have helpful information about introducing solids:


  • Baby-Led Weaning website teaches parents how to feed solids without making purees or buying jar food - simply whole food from you to your baby

  • Annabel Karmel - books available at Modern Mommy Boutique in Chandler if you are local to Phoenix

I hope this helps answer the question of about knowing if your Sweet Pea is ready for solids.  

Ready to read more?
You can read our food chronicle with Otter HERE.

Q&A with SPB: What do I feed my Sweet Pea after breastfeeding? HERE

Disclaimer: 
The material included in this video is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 
Birthing From Within and Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, 

Q&A with SPB: Is a Vit C pill as good as food?

Posted on September 14, 2016 at 5:01 PM Comments comments (0)
Birthing From Within and Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Q: Is taking a Vitamin C pill as good as eating food rich in Vitamin C?

A: If that is the best you can do, then do it. Optimally, your body is looking for "bioavailable" vitamins and minerals...



During pregnancy, we encourage our students to get a daily serving of Vitamin C and five servings of Vitamin A every week.  These two vitamins in particular help boost an immune system that is already operating at a deficit because your are pregnant.

As we enter the seasonal flux, we enter a season of dehydration and cold - a happy breeding grounds for those nasty winter germs!! Get ahead of those bugs this year by starting to protect yourself now. Some of the best defense against a chronic winter cold is rest, hand-washing, and healthy food choices. (Read more about winterizing your body HERE.)

To address today's question: If you can find a way to get more Vitamin C and Vitamin A foods into your diet, your body recognizes them as food. Food is more easily digested, and those nutrients get to your body and your baby as they need them. If you take vitamin and mineral supplements, remember that they are a tool to bridge the gap in our nutrition.  The body needs food, not pills, to operate at it's best.

Foods rich in Vitamin C:
Foods rich in Vitamin A:
If you are looking for fruits and vegetables, yellow and orange colored foods are a good choice!
 
Disclaimer: 
The material included in this video is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 

Q&A with SPB: Vitamin A

Posted on March 22, 2016 at 10:25 AM Comments comments (0)
Give me an A!!




Vitamin A is involved in immune function, vision, reproduction, and cellular communication . Vitamin A also supports cell growth and plays a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs.

Most fruits and vegetables that are high in Vitamin A have yellow or orange-colored flesh. (We looked up bananas in class - they don't count! Sorry if you are banana lover - check them off in the fruit box if you are using a nutrition tracking sheet). Other sources of Vitamin A are meat and eggs. You can check the list on THIS page for foods that have Vitamin A.

Find a pregnancy nutrition tracking sheet HERE 

One of the biggest advantages Dr. Brewer saw in Vitamin A was in its role in preventing infection. During pregnancy, when the pressure of the growing uterus on the bladder is constant, extra Vitamin A helps protect you against bladder and kidney infection and is also good for the skin.
 
Vitamin A is a fat-soluble vitamin, so be sure to eat lots of good fats and oils to help your body use this nutrient.  One common question is "can I overdose"?  Again, quotes from the same article referenced above

"Although excess preformed vitamin A can have significant toxicity (known as hypervitaminosis A), large amounts of beta-carotene and other provitamin A carotenoids are not associated with major adverse effects"

"Preformed vitamin A is found in foods from animal sources, including dairy products, fish, and meat (especially liver). By far the most important provitamin A carotenoid is beta-carotene;"

Beta-carotene is a red-orange pigment found in plants and fruits, especially bright yellow, orange, and red colored vegetables.  In short, if your source of Vitamin A is plant-based, you are not likely to consume more than your body can use. 
 
 
Vitamin A Info Sheet:
 
Top 10 List from Healthaliciousness

Disclaimer: 
The material included in this blog and video is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 
 Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson


 

Q&A with SPB: Salt

Posted on March 15, 2016 at 10:05 AM Comments comments (0)
 
Salt is an essential nutrient. If you were to completely eliminate salt from your diet, your body would cease to function. There is an increased need for salt during pregnancy because of the extra demands the baby places on the mother's body.  It helps to maintain an adequate blood volume for a safe, healthy pregnancy.



                 
Dr. Brewer encouraged his patients to use common sense - let your body tell you how much salt you need.  You will know that your body needs more salt when your food tastes flat. 

Women who have conditioned themselves not to eat salt must be especially careful and may have to look for the symptoms of hyponatremia (salt deficiency) in addition to paying attention to their taste buds.  

"Signs and symptoms of hyponatremia  
include nausea and vomitingheadache, short-term memory loss, confusionlethargyfatigue, loss of appetite, irritabilitymuscle weakness, spasms or cramps, seizures,"
(Source: Wikipedia)
 
Adequate salt intake can help with some of the discomforts of pregnancy, such as swelling and leg cramps. Without enough salt, (hyponatremia), you could be more likely to develop either of these.

The salt that you shake on your food is just one source for the sodium you need. There is also a good amount in most high-protein foods, such as milk, cheeses, meats, and seafood, and in some vegetables. Kelp powder and non-GMO soy sauce, or other Asian sauces, can also be good sources of sodium.  HERE is a top-10 list from healthaliciousness.com. (Note that some of these are processed foods that may not be optimal during pregnancy).
 
You need extra salt if you live in a hot climate, do vigorous exercise, or perspire a lot.  Your body loses salt and other essential nutrients when you sweat.  Consider replenishing your body with la pinch of salt added to your drinking water, or water infused with trace minerals and/or electrolytes.  Coconut water has been touted as a "natural" way to replenish the minerals the body needs.


Read more:

Top 10 Foods Highest in Sodium from Healthaliciousness.com


Emergen-C Electrolyte Mix - click on ELECTROMIX when you get to the page (not an affiliate link - nor are any of the links on our site!)

Other posts in our nutrition series:

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Disclaimer: 
The material included in this blog and video is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader / viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 
 Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Q&A with SPB: Water

Posted on March 8, 2016 at 9:22 PM Comments comments (0)






 


Water is essential for good health. Pure water (nothing mixed in) is best for re-hydration of the body. Bottled or filtered water may be necessary, depending on your water source at your home or workplace. In the mother, water acts as a solvent and catalyst for biological reactions.  In the baby, water accounts for 75% of your baby's total body weight at birth.
 
Lack of water leads to dehydration, which can lead to over a 20% reduction of energy output (can you see why this could be a problem in pregnancy and/or labor?). Dehydration may also contribute to the headaches some women experience as a discomfort of pregnancy. Some of the complications a water deficiency can lead to are declined circulation (low blood flow which then affects what is *not* getting to the placenta), hypovolemia (low blood volume), and oligohydramnios (low amniotic fluid volume), which can trigger premature labor.
 
Note: water without adequate salt intake leads to an imbalance, making it hard for your body to absorb and retain fluids.
 
Be careful about your source of water – how much chlorine is in your municipal water? You can request a report from your town or city if they don’t send you an annual quality report.
 
Be careful of some bottled water. Read the labels. Some of them have additives such as magnesium sulfate (MgSO4), which is a laxative, muscle relaxant, and is used to stop labors. This common name for this additive is Epsom Salts.
 
Your water needs depend on your weight, your climate, and your energy output.

  • Formula: weight/2 = how many ounces of water you need
  • If you want to find out how many glasses of water that is, divide it by 8 ounces in a cup
  • Climate: is it humid or dry where you live? How much water are you perspiring?
  • Energy: again, perspiration also how much is being used by your body in the activities in which you participate?

Did you know that the color of your urine could be a hydration test?  If your urine is clear, pale or straw-colored, *and* you feel well overall, there is a good probability that you are adequately hydrated. If your urine is dark yellow or even orange, it's time to start drinking up some good, clean water. Strive for even more fluids if you have an active lifestyle, if it’s hot outside or both.
 
Note on oligohydramnios: if you are being told that your fluid levels are low, it might be a real thing.  Know that your amniotic fluid is not a closed system – your body is constantly making more and replenishing amniotic fluid.  I’ve read anywhere from 1 hour to every 3-4 hours for that process.  So, if you drink more water, you could potentially increase the amount of fluid in the uterus. However, if you have been drinking a lot of water and your fluid levels are still low, then definitely have an honest conversation with your care provider about your options.
 
Links to explore:
Importance of Water written by my Bradley colleague Lisa Pearson, AAHCC


Fluid Levels in Pregnancy via mamabirth.com



Disclaimer: 
The material included in this blog and video is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
 
 

 

 


Q&A with SPB: Fats & Oils

Posted on February 23, 2016 at 5:19 AM Comments comments (0)
 Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Okay – so what’s the skinny on fats?


 
Fats and oils are needed in your diet to help your body absorb the fat-soluble vitamins A, D, E, and K. Fats and oils also contribute to a fine-textured (stretchable) skin. They are concentrated sources of calories. The food energy or calorie need is increased in pregnancy to a minimum of 2500-3000 calories per day.  Here is an important benefit of healthy fats & oils in the childbearing year: omega-3 fatty acids can prevent or reduce the symptoms of depression, ADHD, and bipolar disorder.
 
We now know that it is the type of fat you eat that really matters. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health.
 
What’s the deal with “trans fats”?
Did you know that small amounts of naturally-occurring trans fats can be found in meat and dairy products.  The real concern is the artificial trans fats - these are the ones that are considered dangerous. Trans fats are normal fat molecules that are modified to make them shelf-stable. Why? Because fats can turn rancid - have you ever opened a bag of chips or crackers and smelled the nasty "fat" smell, or done a taste test and gotten a mouthful of gross?? It is likely that those foods were not made with trans fats.

During the process to make fats shelf-stable, liquid vegetable oil is heated and combined with hydrogen gas. This practice is very good for food manufacturers—and really bad for you.  Trans fats increase your risk of heart disease, stroke, and diabetes. No amount of trans fats has been deemed “healthy”.

According to THIS article, best sources of healthy fats are fish, nuts, seeds, and cold-pressed vegetable oils.

If you do not like these options, go for nut butters!!  They are available from traditional peanut butter, to butters in almost every conceivable variety: almond, cashew, hazelnut, and even sunflower seed butter if you are allergic to nuts.

Finding healthy options for fish: from the FDA

Listing of great options for fats & oils: Choosing Healthy Fats

Healthaliciousness.com List: Top 10 Foods Highest in Saturated Fats

Disclaimer: 
The material included in this blog and video is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 



Q&A with SPB: Vitamin C

Posted on February 16, 2016 at 12:36 AM Comments comments (0)
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
In today's VLOG, here are the TOP 3 reasons to include Vitamin C foods 1-2 times per day when you are pregnant (and breastfeeding!)

 
It is important for the manufacture of collagen, the substance that holds tissue together. Think: strengthening the uterus, your ligaments and soft tissue around your pelvis.  Without adequate Vitamin C, your uterus may not be as strong and may not perform as well in labor.
 
Vitamin C is also crucial to body’s defense system against infection. The immune system is lowered slightly during pregnancy in order to stop a pregnant woman’s body from rejecting the unborn baby.  You can support it to do it’s best work by nourishing it with Vitamin C rich foods.

Vitamin C is also known to improve iron absorption.  This is why you want to try to remember to eat a citrusy salad dressing when you eat salads in pregnancy.  Get the maximum nutrition from all the good foods you are eating!

Would you be surprised if I told you that citrus fruits are not the only, nor are they the richest sources of Vitamin C?!?
 
Best choices according to Healthaliciousness.com:
Bell peppers, guavas, dark green leafy vegetables such as kale
 
Other options - the rest of the list in order of the % DV it provides :
Kiwi, broccoli, papaya, green peas, Strawberries, Citrus fruits, raspberries, blackberries, cooked tomatoes, blueberries
 
Check the links down below:
Top 10 list so you can print it out for yourself to help you do your shopping this week.
 
Here are ideas for 50 vitamin C rich foods to appeal to almost any palate:
 Next week: Fats & Oils – yes, there are good fats to include in your diet to grow a strong, healthy baby!!

Previous posts in our nutrition series

Pregnancy Nutrition Series: Dairy || Sweet Pea Births offers Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, PaysonPregnancy Nutrition Series: Eggs || Sweet Pea Births offers Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
 













Pregnancy Nutrition Series: Leafy Greens || Sweet Pea Births offers Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, PaysonPregnancy Nutrition Series: Protein || Sweet Pea Births offers Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson













Pregnancy Nutrition Series: Whole Grains || Sweet Pea Births offers Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Disclaimer: 
The material included in this video is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson



 

Q&A with SPB: Whole Grains

Posted on February 9, 2016 at 9:21 AM Comments comments (0)
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Hello!  We are almost halfway through our nutrition series...is your pregnancy or breastfeeding diet experiencing a small shift?

Here is today's video on whole grains:



Whole grains are important for the growth and normal functioning of nerve tissue, and also to provide fuel for mama's body.  Without enough carbohydrates, your body uses protein for fuel.  This denies you and your baby of the important building blocks necessary for fetal growth and your own body repair.

So - even if you normally avoid carbs when you are not pregnant, pregnancy is a time to really embrace them. As I ask my students in class, what is the biggest nerve your baby is growing??? Actually, there are a couple I can think of: the central nervous system (brain and spinal chord), and their skin.  Their skin is home to thousands of nerve endings, and they need all the B-vitamins they can get so they develop healthy neurons+++.

What are some good choices if you want to add more whole grains to your diet?  
The most common grain is wheat.  We encourage our students to find organic, non-GMO whole wheat sources.  Bleached and/or refined wheat is mostly sugar - which is probably why the whole no-carb, low-carb movement started in the first place.  Look for ingredients that list "100 % whole grain/wheat", otherwise you may be getting a product with a filler.

Rice is another common grain that is better for you in the natural state instead of the more common white rice.  Look for brown rice, wild rice, or there is now a more exotic variety, known as the "forbidden" black rice (it was once reserved for Chinese royalty!!)

Other sources of whole grain that are readily accessible in the supermarket are oats and quinoa.  Incorporating a serving of oatmeal into your breakfast or as a snack is one way to add whole grains to your daily food intake.  Quinoa is available in many forms: the plain seed that can be prepared like you would prepare rice, or there are many pastas that are made with quinoa.

Which brings me to gluten-free foods. If you are looking for new ways to incorporate other grains aside from wheat, take a look in the gluten-free aisle.  There are several brands of brown rice and quinoa pastas, as well as other grains such as millet and amaranth.  

I would love to hear how you incorporate whole grains into your meals - leave me a comment below to share your ideas!

Read more about grains:

11 Healthiest Whole Grains via Rodale's Organic Life

High Protein Grains via Healthaliciousness


Other installments in our nutrition series:
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Disclaimer: 
The material included in this blog and video are for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer and/or reader should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.    

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson