Healthy Pregnancy

Multi task?! Of course! Especially if it means getting fitness results faster and more effectively! The next time you head out on a stroll, pick up a pair of hand weights, or strap on a weight vest. Think small—maybe 2-4 lbs is all you need to start getting great results. Results including increased calorie burning, greater muscle mass, and better bone density.

Be aware that walking is naturally weight bearing on the lower portion of the body. As hand weights or a weight vest are introduced into the equation, the entire body will feel the benefits of weight bearing exercises. You will feel stronger, but a benefit you may not notice is that your bones are getting stronger, too. This means less chance of Osteoporosis later on in life.

A little weight goes a long weigh. ☺

The average American comes in contact with over 500 chemicals a day—from toothpaste and shampoo, to fabric softeners and detergents, to the plastic in our food containers and the purifiers in our water… We live in a world where there is a potion or lotion or concoction for virtually everything. Most of these aids are synthetic, some are toxic, and they all are absorbed into the body. The industry of beauty is largely based on chemical contrivances, and yet we typically only think of the (immediate) outcome… Do I smell and look fabulous? Below are listed some products that one should specifically avoid during pregnancy. The list is not conclusive, and we recommend you do further research and talk with your doctor if you have concerns about a specific product you are using. Some additional reading can be found at the following websites:

Mother Love: Products to Avoid
Sixwise: Four Common Toxic Chemicals to Avoid in Pregnancy

Avoid the Following Products During Pregnancy:

• Self Tanner
• Shampoo’s containing DEA
• Teeth Whitner
• Benzoil Peroxide
• Salicilic Acid
• Alpha Hydroxy Acid
• Acrylic Finger Nails
• Ammonia (found in hair dye and hair highlights)
• Plastics containing BPA (#7 Recycle)

Some Healthy Beauty Aids in Lieu of the Above List Include:

• Coconut oil for face, body, and hair (has antibacterial properties; as an added benefit, coconut oil is extremely emollient, so it’s helpful in avoiding stretch marks)
• Strawberries for face (astringent properties)
• Avocado, or mayonnaise for hair (both great moisturizers and protein-infused)
• Crystal Deodorant (Natural sea salt deodorant)
• Baking Soda for whiter teeth (can be used alone as a toothpaste, or can be purchased in a toothpaste)

Many lactation consultants are happy to meet with you prior to your baby’s birth to help prevent problems. These prenatal meetings are particularly helpful under the following circumstances.

• You were unable to breastfeed your first baby. Perhaps you felt you didn’t have enough milk, or breastfeeding was painful.
• You breastfed your first baby, but it seemed difficult for you or your baby.
• You prefer a private, individualized breastfeeding class.
• You have had surgery on your breasts or chest—including augmentation or reduction.
• Your breasts are very different from each other in size and/or shape. Breasts are never absolutely identical, but marked assymetry can indicate an underlying problem.
• You are expecting a baby who may have special challenges.
• You are expecting twins or more!
• You have a medical situation or injury that may require creativity when positioning yourself and baby for breastfeeding.
• You were unable to get pregnant naturally—needing help with fertility.
• You are planning to breastfeed an adopted baby.

A prenatal lactation visit can help you feel more confident when the baby comes. If you do experience difficulty, you’ll know just the person to call. When you’re feeling exhausted and emotional after birthing your baby, it’s nice to know you can talk to someone who you’re comfortable with and who already knows your situation.

Related article:  What is a Lactation Consultant?

Written by Renee Beebe, M.Ed., IBCLC. Renee is a lactation consultant in private practice in Seattle, Washington. She is available for home/hospital visits and phone consultations. Renee can be reached at www.second9months.com

Lactation consultants hate hearing the phrase, “My milk’s not in yet. I only have colostrum.” Why? Because colostrum is so important to your baby. There is nothing “only” about it! Here are just a few of its’ miraculous properties.

Colostrum is a natural laxative. It helps your baby expel all that meconium from her intestines—decreasing her risk of jaundice.

Colostrum is rich in special antibodies called immunoglobins. These immunoglobins protect your baby from viruses and bacteria. The colostrum coats the your baby’s stomach and intestines with a protective shield—some of these mighty antibodies actually attack and kill pathogens!

Your colostrum is unique. You give your baby antibodies that are specific for your environment and the exposure you’ve had to various viruses and bacteria. That is also true for mature milk.

Colostrum has 3 times the protein of mature milk which helps maintain blood sugar levels.  The mineral content is much higher than mature milk as well. Mom’s who give birth prematurely produce colostrum longer—giving those fragile babies the advantages of super rich food for a longer period of time.

Beta-carotene is prevalent in colostrum along with other antioxidants. The beta-carotene is responsible for the yellow to orange tint of your first milk.

What if your baby has trouble getting started at the breast? No worries. You can express your colostrum and give it to your baby. Any amount is beneficial. Even a drop of this incredible first milk contributes to your baby’s health.

See also: Breastfeeding Myths: Colostrum

Written by Renee Beebe, M.Ed., IBCLC. Renee is a lactation consultant in private practice in Seattle, Washington. She is available for home/hospital visits and phone consultations. Renee can be reached at www.second9months.com

Seafood can be an important part of a balanced diet for pregnant women. It is a good source of high quality protein and other nutrients and is low in fat. However, some fish contain high levels of a form of mercury called methyl mercury that can harm an unborn child’s developing nervous system if eaten regularly.

By being informed about methyl mercury and knowing the kinds of fish that are safe to eat, you can prevent any harm to your unborn child and still enjoy the health benefits of eating seafood.

Highest Mercury – AVOID Eating

Grouper
Marlin
Orange roughy
Tilefish
Swordfish
Shark
Mackerel (king)

High Mercury – Eat no more than three 6-oz servings per month

Bass saltwater
Croaker
Halibut
Tuna (canned, white albacore) See tuna chart below
Tuna (fresh bluefin, ahi)
Sea trout
Bluefish
Lobster (American/Maine)

Lower Mercury- Eat no more than six 6-oz servings per month

Carp
Mahi Mahi
Crab (Dungeness)
Snapper
Crab (blue)
Herring
Crab (snow)
Monkfish
Perch (freshwater)
Skate
Cod
Tuna (canned, chunk light)
Tuna (fresh Pacific albacore)

Lowest Mercury-Enjoy two 6-oz servings per week

Anchovies
Butterfish
Calamari (squid)
Caviar (farmed)
Crab (king)
Pollock
Catfish
Whitefish
Perch (ocean)
Scallops
Flounder
Haddock
Hake
Herring
Lobster (spiny/rock)
Shad
Sole
Crawfish/crayfish
Salmon
Shrimp
Clams
Tilapia
Oysters
Sardines
Sturgeon (farmed)
Trout (freshwater)

(Obtained from the Natural Resource Defense Council (NRDC); data obtained by the FDA and the EPA).

Myth:  Babies need to have formula the first few days after birth because the milk hasn’t “come in” yet.

Mythbuster:
Your body is preparing to breastfeed your baby even before she is born! Around the 5^th month of pregnancy, your breasts produce a yellow, nutrient-rich fluid called colostrum. It is available as soon as your baby is born. Colostrum is the perfect first food for premature as well as full-term infants.

Right after your baby’s birth, the sudden drop in progesterone tells your body there is a baby to feed and it switches gears to begin producing milk. The transition from colostrum to mature milk is a gradual process.  In the 2-3 weeks following delivery, you will notice your milk becoming thinner, less yellow and more “milky.” You will also notice your breasts becoming heavier and your baby gulping noisily as she breastfeeds.

Immediately after birth, however, your baby is not ready for big feedings. Her stomach can only hold 2-3 teaspoons at a time.  In addition, she is learning to suck, swallow and breath rhythmically. Colostrum is delivered to her in small amounts. Perfect for the new baby learning to breastfeed.

Your brand new baby may want to breastfeed very frequently—especially the 2^nd day of life. Frequent feedings enable her to get many small doses of colostrum and encourage a faster transition to mature milk. As the milk volume increases, your baby will be satisfied longer between feedings.

Related article:  ”Is My Baby Getting Enough Milk?”

Written by Renee Beebe, M.Ed., IBCLC. Renee is a lactation consultant in private practice in Seattle, Washington. She is available for home/hospital visits and phone consultations. Renee can be reached at www.second9months.com

It is especially important for a pregnant and breastfeeding woman to consume DHA (one of the omega-3s in fish oil) because the developing baby is dependent on mom! DHA is an essential fat—we must get it from diet or supplements, because our bodies don’t make it—and consuming enough DHA is critical for normal and healthy development of infant brain, eyes, and nervous system. Inadequate consumption of DHA during pregnancy has been linked to shortened gestational periods and premature delivery.

Experts recommend that women consume 300–600 mg of DHA daily while pregnant and breastfeeding. As with any supplement, it is best to consult your healthcare professional.

Can we get enough EFAs from the food we eat?

Fish is one of the most abundant sources of EFAs, but Americans simply don’t eat enough fish on a regular basis. Even those who eat fish several times a week aren’t getting enough EFAs because much of the fish consumed today are farm raised (fed a diet of grains instead of fish meal) and lack significant amounts of EPA and DHA. In addition, there are several factors that can lead to a reduced absorption of EFAs: age, poor diet, alcohol consumption, low levels of certain vitamins and minerals, some prescription drugs, compromised immune status, and a diet high in trans-fatty acids (fast food, baked goods).

What should I look for when purchasing fish oil?

1. Investigate the manufacturing process. How is the fish oil manufactured, and what are the manufacturing standards?
2. Smell. Does the fish oil smell fishy? If it smells fishy, the fish oil has most likely been exposed to oxygen and is becoming rancid.
3. Taste. Does the fish oil taste fishy? The freshest fish oils should not taste fishy. Avoid fish oils that have really strong fruit flavor added to them because they are most likely trying to hide the fishy flavor of rancid oil.

Wouldn’t it be nice if your breasts were equipped with little gauges that indicated how much milk was removed when your baby ate? Fortunately there are other ways to measure milk intake when a baby is breastfeeding.

Your baby should eat at least 8 times every 24 hours. You will see and hear swallows when he’s breastfeeding. A swallow sounds like a softly whispered “kuh” as air is released from his nose. Swallows will be infrequent immediately after birth, but will gradually increase to about 1 swallow per suck around day 4 or 5.

Your baby will be happy and vigorous at the breast—sucking and swallowing rhythmically. When he is finished, your breast(s) will feel softer and your newborn will look content and a little drunk.

What goes in, must come out! A baby should have at least as many wet diapers as his age. A  2-day-old baby should have 2 wet diapers, a 3-day-old baby,  3 wet diapers and so on. After day 5 your baby needs at least 6 pees per day. The diaper will feel heavy and the urine will be pale yellow or colorless.

Newborn poop is called meconium. It’s sticky and greenish-black. It gradually transitions to breastmilk poop which is yellow and runny with tiny white curds. A well-fed baby will have at least 4 big poops each day after day 4.

Finally…trust your instincts! Nature gave you powerful intuition to help you with mothering. If you ever feel unsure that your baby is not feeding well, check with your Dr. or lactation consultant.

Also see “Never Wake a Sleeping Baby?”

Written by Renee Beebe, M.Ed., IBCLC. Renee is a lactation consultant in private practice in Seattle, Washington. She is available for home/hospital visits and phone consultations. Renee can be reached at

www.second9months.com

Caffeine
Women: Studies show a correlation between increased caffeine consumption and difficulty conceiving. If removing coffee completely from the daily routine is a hard adjustment, try limiting it to only one cup per day and consider switching to decaffeinated coffee. It’s important to note that soda and chocolate contain caffeine as well.

Men: Some studies suggest that drinking a cup of coffee before intercourse can cause sperm to become more active in some men.

Calcium
Women: Although women tend to know about the importance of calcium for many health reasons, some may not be aware of the role calcium plays during pregnancy. In pregnant women who don’t get enough calcium, the fetus will leach it from their bones, which may impair health in the mother later on. And, once pregnant, the baby will need calcium to grow strong bones and teeth, healthy nerves, heart and muscles.

Men: Studies show that consuming 1,000 milligrams of calcium and 10 micrograms of vitamin D each day may improve male fertility.

Good Sources: Yogurt, skim milk, calcium-fortified orange juice, cheese, rice, tofu.

Folic acid
Women: Women who don’t get enough folic acid may increase the chance of miscarriage and birth defects. It is important for women trying to conceive to have adequate folic acid intake (800 micrograms or 0.8 milligrams) prior to getting pregnant, since the fetus needs folic acid early on in order to prevent neural tube defects. Many women may not realize they are even pregnant during this early time.

Good Sources: Leafy green vegetables, chicken liver, beef liver, lentils, asparagus, papaya, broccoli, hard-boiled eggs, wheat germ. As well, women should consider taking multivitamins or supplements containing folic acid.

Zinc
Women: Pregnant women with severe deficiencies of zinc may have increased risk of miscarriage, pregnancy-related toxemia, extended pregnancy and prolonged labour. An added benefit of zinc is its ability to help prevent stretch marks.

Men: Even short-term zinc deficiencies can reduce semen volume and testosterone levels.

Good Sources: There are not many foods rich in zinc except oysters. Beef, seafood, lamb, toasted wheat germ and miso do contain zinc, but a good prenatal vitamin supplement will fulfill the zinc need.