johncsnider

Have you felt that afternoon or mid-morning lack of energy? Do you reach for something sweet or caffeinated to give you a jolt? That's right, we all know it. As good as they taste, those sweets and caffeinated foods/beverages give you a cheap thrill of energy then they drain you the rest of the day. Here are 10 ways to increase you energy without sugar or caffeine from my days at Integrative Nutrition (amended for you moms): 1) Reduce or eliminate caffeine:  The ups and downs of caffeine include dehydration and blood sugar ups and downs, making mood swings more frequent. If you need something to get you going in the morning try some hot lemon water, a decaf or herbal tea or a weak coffee/tea until you adjust. 2) Drink water: Most Americans are chronically dehydrated. Pregnancy and breastfeeding requires you to consume even more water. Before you go to sugar or caffeine, have a glass of water and wait a few minutes to see what happens. Caution: Soft drinks are now Am...

So now that you have some in-person mother's groups to join  (most have great online communities too), here are some great online only references: Mothering.com -- This used to be a wonderful magazine that is now out of print but has great online forums and blog postings. DrMomma.org (Peaceful Parenting) -- There are inspirational stories and great resources here from prenatal care to birth and parenting. Kellymom.com -- While you are bookmarking sites, this is also a must.  It helps get you ready to breastfeed, helps you get started breastfeeding, breastfeeding troubleshooting and excellent charts of medication harm levels while breastfeeding (PLEASE check these charts no matter what your doctor says.  I know way too many nursing moms that had a traditional doctor try to prescribe a medication that affects the baby and the doctor only offered a safer alternative after the mother informed her doctor). Leave a comment if you know of other good ones so we can grow this li...

It is a great idea to start scoping out the support communities for new moms. Most mom groups accept new members who are pregnant with their first child as well as those seasoned with other kids.  Moms who have had a large gap between children also enjoy being reconnected with a new wave of moms. I suggest joining the following mom's groups while pregnant: LaLeche League -- They usually have an online loop that you can join (often for free but membership is appreciated) and read all about new moms breastfeeding and seeking help. It is a good way to get some invaluable knowledge in your head before you start learning and teaching breastfeeding to your own baby. Once you have your baby you won't have time to look them up and figure out how to join and what if you need them on day two home from the hospital? It is good to already have contact. Holistic Moms Network -- Since you are reading this blog you are into green living and mindful parenting so this is a national group of ...

Image: kratuanoiy FreeDigitalPhotos.net As you know, I do not believe that you should double your consumption (eating for "two") while pregnant but you should be aware that you are eating for "two" living beings that have nutritional needs. Eating habits are a very sensitive topic since there are so many food sensitivities and dietary styles.  My professional experience and personal experiences have meshed into these viewpoints. You are eating for the sole purpose of nourishment and you will not feel satisfied if you are eating foods that your body does not want. That is why you can eat a whole pint of ice cream or a whole bag of chips and feel sick but not satisfied.  It is important to be aware of how balanced your daily foods are and to know if your body is telling you that you are missing something. Protecting your Own Health The woman's body is made to take care of the baby first.  So if the mother is not consuming her nutritional needs during pregnancy, th...

image: www.openphoto.net Adrian van Leen This is a recipe for pregnancy tea that my doula, Karen Kelly (now a midwife!) shared with me.  I ordered the individual dried herbs from  Mountain Rose Herbs and there were enough to last through my multiple pregnancies and several gifts to other expectant moms. It is much more cost effective than buying store bought pregnancy tea bags, you know that you have fresh organic ingredients, and you know that it is the right combination of herbs. This mineral rich tea is also a great tea for labor, after birth and lactation! Pregnancy Brew Ingredients 8 parts Red Raspberry leaf  3 parts Alfalfa herb  3 parts Peppermint leaf  2 parts Nettle leaf Simply add in 1 to 2 tsps of the premixed herbs to 1 cup of hot water. And let it steep for 5 to 10 mins. Sweeten with raw honey if you desire. Drink daily from 16 weeks on! Red Raspberry leaf used as a basic herbal foundation for all female organs and problems. decreases profuse ...

So pregnant mamas are supposed to exercise daily to keep themselves and their baby healthy.  This is great on a good day but in reality, most pregnant women spend time in one part of their pregnancy or another feeling uncomfortable, sick or exhausted.  So how can you find time to be in shape? You can continue the type of exercise that you were doing pre pregnancy if your body is used to it. Your body will tell you if it is too much for you. I have seen pregnant mamas jogging and that is great for them (but not me!).  Swimming is great during pregnancy but I have not had access to anything other than the baby pool while watching my other kids. When I am not pregnant, I usually find yoga to either be too hard or a bore.  During all three of my pregnancies I found prenatal yoga to be healing. My first two pregnancies in NYC, Melissa Feldman made me laugh and love going to class.  I connected with fellow pregnant mamas who I shared a very special time with and learn...

As you know, I took my journey to removing beauty toxins in baby steps starting with what I use most: moisturizer . I now have more and more skin to cover with moisturizer and it all gets absorbed through my skin into my bloodstream which passes nutrients (and toxins!) to my baby. What can you not live without? My lips have always been pale and I like to tint them. Most of my lip color enters my mouth which seems like a gross place for traditional lipsticks filled with lead and other nasty chemicals. I found that I like Hemp Organics lipstick but it is rather pricey to have collection of colors. I use it sometimes but not often because my older daughters are always going through my purse and I don't want them wasting this lipstick! Instead I discovered that my local target has a lot of  rather natural tinted lip glosses/balms that really perk my lips up. Then I discovered that I could order them cheaper online at Vitacost  (disclosure: we both get a referral bonus if you buy ...

image: www.care2.org It is widely published that pregnant women should stay clear of cleaning products so the chemicals released into the air and put on the skin do not harm the unborn child.  Most women shout for joy and gladly hand over the task of housekeeping to their partners.  That it what I did when I was pregnant with my oldest child.  But I was on that holistic mission and learning more and more about why I didn't even want my husband exposed to those toxins . It was really hard for me to part with Mr. Scrubbing Bubbles and his effortless bathtub cleaning. This whole holistic journey was a lot for me so I needed to start with baby steps. I started by replacing the most used products with products that were safer.  The first item that I changed was the dish soap since my hands were in it all day long.  After a long experimentation period, my beloved Dawn was replaced with Seventh Generation dish soap. I was blown away by the price differences of everythi...

image: http://theherbwoman.com The "Glucose Tolerance" test is normally given between 24 and 28 weeks for   diabetes and similar conditions. It is given earlier for higher risk patients (including me with baby #3 since #2 was so big thanks to my husband's tall genetics -- I passed!).  Sometimes seemingly healthy moms develop gestational diabetes, a type of diabetes that seems to appear only while they are pregnant.  It can be controlled with diet and exercise but these moms must be closely controlled by their caregivers to ensure that the baby remains healthy. These women are also at a much higher risk of developing type 2 diabetes later in life so it is good to make some lifestyle and diet changes that carry on well after pregnancy. I consider this test to be very important and informational. The test is done by giving the mom a drink high in glucose (a type of sugar) then testing her blood one hour later. Normally caregivers give a pre-made orange drink that tast...

Here is the stereotype: Back in the old days, women used midwives and almost always gave birth at home (true).  Then modern medicine came along in the 20th century and doctors provided a supposedly healthier way of giving birth in hospitals. Now we are in the 21st century and only crazy hippies would use a midwife so they could give birth at home without medical support.  THIS IS SO WRONG!  GET THIS OUT OF YOUR HEAD NOW! Don't get too comfy with your OB. One of the most common things that I hear from women is that they love their pre-pregnancy OBGYN so they stick with that care provider because they feel comfortable.  Or they know one friend who just gave birth with an OB so they use that doctor.  Although this makes sense to these moms, I challenge all of you pregnant moms to look at the data and hear the birth stories of women on both sides of the caregiving spectrum. Lower your chances of a cesarean by using a midwife! The World Health Organization says that ...

Get your mind out of the gutter, I am not talking about THAT kind of lubrication!  I am talking about your skin! If you take care of your body during pregnancy, you can look awesome afterwards! I believe that the female body comes in all shapes and sizes so don't get me wrong.  I also believe that women should be proud of their bodies and if that means showing off some skin then why not (it must be my European blood talking). During pregnancy, your skin is stretching and making amazing (seemingly strange) changes. Many women find that their skin never goes back to its original state although it can.  Maybe the skin is extra stretched or it has stretch marks from the skin stretching too fast. There are four factors that cause the women's skin to change: Genetics -- The good news here is that more and more each day, it is being proven that we can change our genetics by diet and lifestyle!  So don't blame genetics too much as you stuff you face during pregnancy! ...

Have you ever heard of pregnancy brain? It is a real thing that happens to us pregnant ladies. Our minds are filled with thoughts of juggling family, work, chore, bills, and our cute unborn baby while our body has extra hormones raging through us. Maybe you go grocery shopping and forget to buy half the things on your list or you blurt out "T igers love to tug on purple ducks" as you walk past the duck pond.  You can control this pregnancy brain by making new and realistic expectations of yourself and staying focused on one thing at a time. That way, you can complete one area of your life and be present in your current area. How can you do that report at work if you mind is still thinking about those dirty dishes that you left at home and how you will have to juggle 10 things when you get home from work. Write down what you have to do to get it off your mind then go back to work and put your full attention at your work.  Take breaks and go for walks as often as you can. Of co...

I highly recommend that you track your weight gain for your entire pregnancy.  I am normally not a fan of weight tracking but rather being happy in your body.  Pregnancy is my exception.  The reason is that caregivers really know what they are talking about when they advise you about how much you should gain (some people are advised to lose weight).  The reason is that there is a magic number range*.  If you gain more than this amount then you are gaining more than the baby needs and it is pure weight that you will have to lose later.  If you gain the recommended amount (25-35 pounds for a single baby normal BMI) then you will have very little weight to loose after pregnancy.  PREGNANCY IS NOT A TIME TO EAT WHATEVER YOU WANT AND NOT WORRY ABOUT WEIGHT GAIN!  You need to eat nutrient dense foods that your body will use to nourish the baby and not store as extra fat.  At the same time, part of the recommended weight gain incorporates your body...