Healthy Pregnancy

Pregnancy is a joyous time in a woman’s life, but it can also be confusing because there’s a lot of advice out there.  Many women want recommendations that support not only their own health and their baby’s, but also the environment.  Most people are prompted to start making healthy changes in their lives when they find out a baby is on the way.  However, it is best to begin before conception.

Here are the top healthy changes to make that will benefit themselves, their baby, and the environment:

• Eating fresh organic, seasonal foods can make a difference to women wanting to get pregnant, to the health of their babies and the environment.
• Investing in a Kangen water filter and cutting out buying plastic water bottles will make a difference too. (www.carolinakangenwater.com)
• Cutting out things like alcohol, caffeine, sugar and recreational drug use can make it easier to get pregnant.
• Taking a high quality prenatal multivitamin
• Supplementing with DHA.  Fish oils are great options but there are vegetarian options as well.
• DHA has been shown to help with the baby’s brain development.
• Doing a cleanse before pregnancy is a great way start this journey.
• Yoga and rest can help you have a healthy pregnancy and post-partum.

By Tiffany Jackson, ND (www.ecohealthwellness.com

If you’re having trouble breastfeeding, or if you just want to avoid trouble down the road, hiring a lactation consultant can be very helpful. But how do you know if a particular lactation consultant has the experience and skills to help you? You can start by asking your physician or midwife or even your friends for a referral.  Finally, when choosing a lactation consultant, ask about her experience and approach. Listen carefully when you talk to her about your particular concern. Be wary of guarantees and words like “never” or “always.”

Many of my clients come to me after a bad experience with another lactation consultant. I have compiled a list of statements that clients have actually heard. These are red flags! If a lactation consultant (or anyone else for that matter) says any of the following, run the other direction!

• Your baby will never breastfeed.

• Your baby is too old to learn to breastfeed.

• You’ve missed your “window of opportunity” to breastfeed.

• You can exclusively breastfeed, no matter what.

• Your breasts/nipples are too__________ to breastfeed.

• If you eat ________ it will make your baby sick.

• Your milk may not be good enough for your baby.

• Your baby is allergic to your milk.

• You’re not successful breastfeeding because you’re not trying hard enough.

• Your baby doesn’t like/want your breast.

• If you take this herb/medication I promise you’ll make more milk.

• If you’ve had any breast surgery, you will not make enough milk for your baby.

• It’s normal to have nipple pain.

• Your nipples need to toughen up.

• Babies always have to eat on both sides each feeding.

• Babies should always have just one breast per feeding.

• Your baby should stay on the breast for _____ minutes.

• Your baby is a lazy nurser.

Note: This article took over a week for me to write. Every day I’ve needed to add more false statements! So check back often—sadly, there will probably be  additions. And….feel free to write to me with other things you’ve heard!

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

Sometimes the idea of going gluten free makes people feel like they are going to have to “give up” some of their favorite dishes. Lasagna has always been a favorite of mine and even though this recipe is not dairy free, I like to have it enjoy it every once and awhile.   I firmly believe it is most important not to overly restrict with food, and more important to focus on healthful alternatives that you  will like just as much.  Of course, if you are sensitive to dairy or cutting it out for a short period of time to find out if you are sensitive, this isn’t the best recipe for you. If your acupuncturist has shared the diagnosis of dampness with you or you have cysts or weight to lose it may be best to avoid dairy for the time being. But keep it on file and when I learn to make an equally great lasagna using dairy alternatives, I will be sure to share.

I love this lasagna because it is easy to make and even better the next day as the flavor sets in. The original recipes came from my dear friend Julie and her mother Christine. The very first time I tasted this lasagna was at Julie’s 16th birthday party, many years ago.  Enter the gluten intolerance and therefore italian food deficiency for some years until I discovered the joy of brown rice and quinoa pastas.  I can say with confidence that the gluten free version is just as delicious!  I like to use gluten free brown rice lasagna noodles in this recipe.  Important Note: To maintain a good relationship with gluten free pastas, it is important not to overcook them because they can get soggy– think al dente.

Ingredients:

1 package brown rice lasagna noodles

Filling

1 large container organic cottage cheese
2 small containers organic ricotta cheese
125 grams organic parmesan cheese
2 organic eggs
8 ounces of organic spinach, steamed

Sauce

1 bottle (700 ml) organic pasta sauce
14 ounces organic stewed tomatoes
Italian seasoning to taste

Topping

4 cups organic mozarella cheese
125 grams organic parmesan cheese

Boil brown rice noodles as directed on package. At the same time, steam the spinach and warm the tomato sauces, adding desired spices. In a 9 x 13 glass pan spread a thin layer of tomato sauce. Follow by two layers of noodles, filling and sauce. For the final layer add remaining tomato sauce with mozarella cheese and parmesan. Bake at 350 degrees for 45- 1 hour. If top begins to brown too much before center is hot, cover.

“My pediatrician says my baby has reflux! She says there are medications to help. I really don’t want my baby to take medicine. He’s so little. But I also don’t want him to suffer and spit up so much. What should I do? Can you help me?”

Although the diagnosis of reflux seems ominous, keep in mind that ALL babies have reflux to some degree. The sphincter muscle that separates the stomach and the esophagus is loose and lets fluids go back and forth. That’s why it’s common for babies to spit up after a meal. If your baby seems uncomfortable, however, he may need some help.

Many of my clients have babies who have been diagnosed with reflux. Simple changes in feeding posture or management can decrease symptoms substantially. Most of my clients do not need to medicate their babies.

If your baby is squirmy, uncomfortable and excessively “spitty” during or after feeds, he may simply be eating too much or too quickly. Do you have an over-abundant milk supply? Does your baby struggle to “keep up” when breastfeeding? Is he gaining weight rapidly?  If yes, you can try:

• Give your baby frequent burping breaks.

• Keep baby on one side per feeding.

• Position your baby at an incline so that his trunk is higher than his hips and his spine is straight. Try the Pollywog Nursing Positioner at www.pollywogbaby.com.

• Try breastfeeding lying on your side with baby beside you.

If your baby has green, frothy stools in addition to discomfort, he may be struggling with a foremilk/hindmilk imbalance. This is usually corrected easily by offering just one breast per feeding. Be sure to check with your pediatrician or lactation consultant to ensure your baby is is gaining well before making any changes to your feeding routine.

For more information on infant reflux, including helpful products, please see www.pollywogbaby.com

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

I LOVE making fresh spring rolls! They are so delicious and refreshing, and although they take a little bit in terms of learning the technique.. they are super easy once you get all that down! I mean you can have dinner ready in 10 minutes. The freshness, and green of the veggies helps support liver function which in turn keeps cycles moving smoothly. It is also a good idea to eat more fresh foods and less at one time during these warmer months.

Enjoy.. and let me know what you think!

Garden Fresh Spring Rolls

Dry weight: 3 to 4 ounce thin, rice noodles, cook as directed (I like Eden brand)

1 tablespoon wheat-free tamari

1 teaspoon toasted sesame oil

½ to ¾ cup of 3 to 4 different veggies sliced julienne style – I like bell pepper,

carrots, diakon radish, mung bean sprouts, and avocado

1 small bunch of fresh basil and or 1 small bunch of cilantro

Thin slices cooked shrimp (optional)

Rice “paper” wrappers (usually made with tapioca)

Mix cooked rice or mung bean noodles with tamari and sesame oil in a medium bowl. Set aside.

Set up an area with a clean surface and place sliced veggies and noodles nearby. Place room temperature water in a large plate or pie dish. Slide rice wrapper into water (make sure it is completely covered) and let sit about 1 minute, or until soft and slightly sticky.  Remove rice wrapper and place onto clean surface.

Add the veggies and noodles in the lower third of the wrapper (the part closest to you). I like to start with laying down a few sprigs of cilantro or fresh basil leaves, then layer the rest on top. Leave about 1 inch open space on either side. Roll away from yourself, tucking in at the top and on the sides as you go – just like rolling a burrito! The rice wrapper should stick together just fine.

Now they are ready to eat. Choose your favorite dipping sauce and enjoy! Visit

http://community.eatingforevolution.com/ for other gluten-free dipping sauce ideas.