Healthy Pregnancy

Absolutely! Aerobics are great during pregnancy as long as you follow these guidelines:

• The workout does not feel strenuous
• It is non-impact
• You are staying cool and hydrated
• And you feel good!

Make sure you have comfortable and supportive clothing, and wear shoes that are supportive and are in good condition.

Studies also show that women who do aerobics consistently (and pre-pregnancy) are known to have shorter and easier labors. Other benefits include increased energy, more stable hormones and moods, and stabilized weight gain.

Keep in mind that you should always take aerobics at your own pace—independent of the other class participants and the speed of the instructor. Feel free to stop and catch your breath, take a drink, or even stretch. And make sure you quit while you’re ahead. Working out to exhaustion can cause you to overheat, which in turn is not healthy for your baby. So pay attention, more than ever, to what your body says… and… Have a great workout!

The best preparation for breastfeeding is simply making a firm decision. Research shows that women who commit to breastfeeding while pregnant are more likely to breastfeed than those who say they will “give it a try.”

You don’t need to do anything special to your breasts while you’re pregnant. Your body is preparing for your baby without  a thought from you. Milk ducts are enlarging, colostrum is being created and your nipple area is becoming darker and more prominent.

Pregnancy is a good time to stop using soap on or near your nipples. It is believed that secretions from glands within the areola (montgomery glands) are constantly cleansing and conditioning the skin of that area. If you use soap on your nipples, you are losing the protection of this natural conditioner.

Many sources will tell you to repeatedly rub your nipples with a washcloth to “toughen them up.” Ack! Who wants tough nipples? This is not necessary and can lead to sore nipples even before the baby is born!

So what can you do to prepare for breastfeeding?

My best advice is to attend a series of La Leche League meetings  www.lalecheleague.org. These meetings are free and are open to anyone interested in breastfeeding.  La Leche League is an international organization so chances are, there is a meeting in your area.    These informal gatherings are facilitated by trained volunteers who are experienced breastfeeding moms. You will see breastfeeding “up close and personal” and will be able to ask questions.

Purchase and read a good book that’s devoted to breastfeeding. Ask your friends for recommendations. My personal favorite is “The Womanly Art of Breastfeeding” published by La Leche League.  I also like “Breastfeeding Made Simple: Natural Laws for Nursing Mothers,” by Kathleen Kendall-Tackett.

Make sure your healthcare providers can provide breastfeeding support. Ask them if they regularly refer to an experienced lactation consultant.

Consider meeting with a lactation consultant during pregnancy.  Make sure you have the number of at least one lactation consultant in your area in case you need help.

Enlist the support of your partner!  Let your family and friends know how important breastfeeding is to you.  The people closest to you have the most influence on breastfeeding success.

Finally, remember that your body and your baby are both beautifully made to breastfeed!

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

See also: ” What is a Lactation Consultant?” and “Should I Meet With a Lactation Consultant During Pregnancy?”

It’s no surprise that there are dozens of “cures” out there for sore nipples. In my lactation practice, nipple pain is the most common reason that mothers seek help. The only real way to “cure” sore nipples, however, is to fix the underlying cause. It’s usually a faulty latch that causes the problem in the first place. Once the latch is corrected, nipples feel better. Usually the results are immediate.

Please avoid these commonly recommended but ineffective strategies for healing sore nipples:

Tea bags—Commonly recommended by nurses and lactation consultants, research has shown that tea bags can actually increase soreness.

Hydrogen peroxide—It is painful and irritating.

Topical Vitamin E—Vitamin E can be toxic for your baby.

Restricting time at the breast—this just makes your baby hungrier. He may be more aggressive at the breast and less likely to be patient enough to latch correctly.

Cabbage leaves—Recommended to reduce swelling of engorged breasts, but not helpful for sore nipples.

Nipple creams and oils—Although sometimes soothing, they can cause more problems by making the nipple area so slippery that the baby can’t maintain his latch. Many are not safe for baby.

Using a blow dryer on your nipples after feedings—This practice is drying and irritating to an area that is already tender.

If your nipples are sore, seek  the help of an experienced lacation consultant to correct the underlying problem.  Breastfeeding should be enjoyable!

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

See also: Breastfeeding Myth: Sore Nipples

Caspar Poyck of Consciously Culinary believes we should all relax and enjoy ourselves when indulging in delicious foods. Here’s why:

Have you ever been on a trip where everything was hurried, stressed and frustrating? You might have gone to the finest restaurant that night and eaten the healthiest food yet you felt horrible, bloated and drained of energy. On the other hand you may have been on a very relaxing vacation, completely unplugged and unwound. That night you may have just had some simple food on the side of the road and it was the most nourishing and fulfilling meal you ever had. You felt great, the food digested well and you were energized!

What made the difference was your stress level. Today we are all aware of the great dangers of stress. 75-90% of doctor’s visits are determined to be for health issues that are stress related and/or stress aggravated. Being in stress is being in the Fight/Flight responds is supposed to be a momentary situation, not a lifestyle. In this mode, energy is allocated to immediate survival mechanisms like fighting and fleeing and it is robbed from mechanisms that deal with long-term health like immune, lymphatic and digestive systems (only if we survive this attack will we worry about the common cold).

It is good to be aware of what we eat, absolutely, but not at the cost of joy, relaxation and health! We must be conscious of how we eat. These days there are people so obsessed with their “healthy eating” that a new term; “orthorexia nervosa” has been coined to describe this phenomenon. Orthorexia nervosa describes an OCD/eating disorder that seriously damages health where the potential benefits the healthy culinary choices should bring are negated by the unhealthy levels of stress these choices caused the eater. So, relax and enjoy yourself.

Indulge in moderation and eat your Chocolate-Praliné Ganache guilt free.

The French don’t get fat, they enjoy!

EatWell, LiveWell, LoveWell,
Culinary Consciousness Coach Caspar Poyck C.Ht.
www.consiouslyculinary.com

Fall is a time of harvest and gathering your provisions in preparation for quiet introspection. As the leaves begin to change color and fall from the branches we say goodbye to the growth of summer and allow its bounty to nourish the earth. As we release the lighter and brighter carefree days of summer, the cooler days of fall encourages us to move from yang outward expression into deep yin self nourishment.

In Chinese medicine, fall is associated with the metal element, the color white and the emotions of grief and sadness. The corresponding organs, the lung and large intestine reflect the energy of the season: a time for taking in and letting go. To attune with the energy of the fall season, practice the art of gathering and releasing with the following:

Breathe: The fire energy of summer can bring a frenzy of excitement and activity leaving us feeling without a moment to stop and breathe. With the onset of fall, we can practice gathering and grounding our energies by practicing deep belly breathing.

Digestive Health: During the fall season it is particularly important to pay attention to your large intestine and elimination patterns. If you find yourself getting constipated consider a gentle detox and cleanse. Aim to eat mostly cooked foods with an abundance of steamed vegetables, fruit and fiber, while drinking more water. Starting the day off with a cup of hot water and lemon helps to clear your palette.

Immunity: The cooler days of fall bring with them a tendency toward cold and flus. To build your immune system get lots of rest, nourish yourself with whole foods and exercise in the fresh air whenever possible. Cut up dried seaweed and add to simmering soups or casseroles and use mushrooms in recipes to help build your immunity.

Lighting: As the sunny days fade away, many people notice a change in their moods and experience feelings of sadness, grief and depression associated with Seasonal Affected Disorder (SAD). To counteract the effects of less sunlight be sure catch some sunlight each day, take a quality fish oil supplement and extra vitamin D. You might also consider spending some time under a sun lamp, especially if you live in the northern states where sunlight can be sparse.

This summer I was lucky enough to experience the amazing catering of Caspar Poyck of Consciuosly Culinary, while instructing at a Fertile Soul retreat. As a girl diagnosed with gluten intolerance, you can imagine how delighted I was to taste this flourless cake which is nothing short of delighting to every sense. In fact, I even asked my husband to re-create it for my birthday and although we ended up with a gluten free just add water version (it’s the thought that counts), we will certainly make this cake for many celebrations. If you have issues with blood sugar imbalance, you might try making this cake with a sugar alternative like xylitol (and let us know how it goes). If not, indulge just like Caspar recommends and be sure to enjoy every single bite.

10” Non-stick spring-form pan
1.5 cup Bob’s Red Mill almond meal
1/3 cup Organic evaporated cane juice
3 Organic, free-range eggs
20-25 Anise seeds
1.5cups Organic heavy whipping cream
10oz. Semi-sweet organic chocolate drops
a pinch of cayenne pepper and salt
vanilla extract

*Heat oven to 350F
*Mix meal, sugar, salt and anise seeds in a bowl.
*Separate the yolk and the white of one egg. Add the white to your bowl and keep the yolk for later. Knead your mixture until you can form a ball.
*Butter your spring-form pan and evenly spread your almond dough. Poke holes in the dough with a fork to let the hot air escape. Put in the oven (for about 10 minutes)

In the meantime:
*Heat whipping cream in a small sauce pan and avoid skin-forming
*Put chocolate drops in a bowl, add a pinch of cayenne and a cap full of vanilla-extract
*Pour the hot cream over the drops and mix until smooth (with a spoon)
*Once your mixture is done, add two eggs and the egg-yolk to it and mix again.
*Take crust from the oven and gently pour mixture over top of it.
*Bake for 25-30 minutes, checking in periodically by gently “jiggling” the pan.

When the center part starts to become firm, take the tart out of the oven, let cool and refrigerate for at least 2 hours. Once tart is set, decorate by drizzling thin lines of cream over the top and adding a strawberry, raspberry, walnut or any fruit of your choice.

ENJOY !!

EatWell, LiveWell, LoveWell,
Culinary Consciousness Coach Caspar Poyck C.Ht.
www.consiouslyculinary.com