Exercising while pregnant - Time Magazine article

Here is a copy of a wonderful article in Time Magazine, which discusses the benefit to mother and baby of exercising while pregnant. I will be discussing in more detail exact exercises in a future blog.

For most pregnant women, exercise is the last thing on their minds. After all, keeping slim while you're expecting isn't exactly the top priority — rather, it's making sure your baby gets enough nutrients to grow. But in a small new study, researchers at the University of Auckland in New Zealand report that a mother's regular aerobic exercise may be good for a growing fetus' health — and may even help a baby get a healthier start in life.



The finding is a bit surprising, because exercise is known to lower the risk of insulin resistance — the precursor condition to diabetes. Although insulin resistance is a detriment in healthy adults, it turns out to be helpful for proper fetal development. Insulin-resistant individuals gradually lose their ability to respond to changing glucose levels in the blood; in pregnant women, the condition, which occurs when hormones produced by the placenta interfere with the proper function of insulin in the body, means nutrients get shunted to the growing baby. (If the condition gets severe, however, it can result in a temporary condition called gestational diabetes in the mother, which is associated with heavier babies and a higher risk of obesity in childhood.)


The question is, Could a mother's exercise put her developing baby's food supply at risk? Past studies looking at the effect of exercise on birth weight have been inconclusive, and none have really investigated the influence of exercise on the mother's sensitivity to insulin. So the University of Auckland's Dr. Paul Hofman and his team decided to study 84 first-time mothers, who were of normal weight on average, and track any effects aerobic exercise might have on their insulin sensitivity and, ultimately, on their babies' birth weight.


Researchers asked some women to exercise on a stationary bicycle for at least 40 minutes per session, up to five times each week, starting in the 20th week of pregnancy; the other women were not specifically asked to exercise. When the two groups and their babies were compared, the team found that women who bicycled regularly gave birth to babies who were on average 150 g (about 5 oz.) lighter than those born to the nonexercising mothers. In both groups, however, the babies were of healthy weight, and there was no difference in the mothers' weights.


Generally speaking, babies on the lower end of the normal weight range are considered healthier and less prone to developing diabetes and obesity than heavier ones, so this was an encouraging result.


Even more reassuring was that regular exercise did not seem to affect the flow of nutrients to the growing babies in the womb. Over the course of the 15-week regimen, there was no additional exercise-related impact on mothers' insulin-sensitivity measures. Both exercising and nonexercising moms showed the same, expected increase in insulin resistance that accompanies pregnancy. "This suggests that the hormonal regulation of insulin resistance is incredibly strong and occurs irrespective of other environmental factors such as exercise," says Hofman. "I speculate that it's an important survival mechanism to make sure that moms maintain insulin resistance so the baby receives enough food."


Hofman's theory is supported by previous studies that have documented normal-weight babies born to mothers experiencing famine, says Dr. Raul Artal, chairman of obstetrics and gynecology at St. Louis University. "The fetus is actually quite protected, and there may be a preferential diversion of nutrients to the fetus regardless of how much the mother gains during pregnancy," he says.


He was encouraged by the new study's findings, which support the importance of exercise for expectant moms, in particular those who are overweight or obese. Indeed, pregnant women should not be afraid of exercising and should be careful not to gain too much weight, especially if they are already overweight or obese, says Artal. "We've published a study on the benefits of lifestyle interventions such as exercise for obese women and found that they deliver normal-size babies, with fewer complications, and often don't require a C-section," he says.


Artal and several of his colleagues are concerned about current guidelines that they believe allow too much weight gain during pregnancy. The latest recommendations from the Institute of Medicine (IOM), released last September, allow normal-weight women to gain up to 25 lb. (7.3 kg) while they are expecting, which Artal feels is too much. The women in the New Zealand study gained an average of 16 lb. and gave birth to babies within a healthy weight range. "I am excited by these findings, because here you have normal-size women who engaged in daily exercise and did not gain weight as per the IOM recommendations, and their babies were of normal weight," he says. "That strengthens the argument that the current recommendations for weight gain during pregnancy are too lax."


It's an even more important message for overweight and obese mothers-to-be, who tend to deliver heavier babies (anything over about 8 lb. 12 oz., or 4 kg, is considered a high birth weight), who are then at higher risk of diabetes and obesity later in life. Those heavier children are then more likely to become overweight adults and in turn give birth to bigger babies. The goal, says Hofman, is to break the cycle of ever bigger generations of babies. According to his latest findings, exercise during pregnancy may be a safe and reliable first step; the American Congress of Obstetricians and Gynecologists recommends 30 minutes a day for pregnant women, for as long as they are physically able.


Read more: http://www.time.com/time/health/article/0,8599,1978193,00.html#ixzz0yWqt08i1

Indian Roasted Pumpkin Soup - Recipe

We are finally approaching the Holidays...the weather has started to cool off, the smell of pumpkin and cinnamon is in the air (in my house at least!) and I am craving warm comfort food!

Here is a yummy fall recipe - you gotta try it! This is very easy to make and the whole family will love it!

Indian Roasted Pumpkin Soup:
2 Cups Chopped Pumpkin
4 Shallots
2 Carrots, chopped
1 Granny Smith apple, peeled and sliced
1 med. Onion, chopped
4 Garlic cloves
2 Tbsp. EVOO
1/2 tsp each of ground coriander, cumin and turmeric
2 cups Vegetable broth
1/2 cup Coconut Milk

Preheat oven to 425. Combine all ingredients except veggie broth and coconut milk in roasting pan and cook for 30 minutes until tender. Transfer everything to blender, adding broth and milk. Blend until smooth. Stir in s&p to taste.

Not only is this soup homemade with all-natural ingredients, the coriander, cumin, turmeric, garlic and onion are anti-cancer ingredients, and the pumpkin and apple have tons of vitamins, such as A and C. I personally doubled the amount of the spices from 1/2 tsp to 1 tsp. Nolan loved it!

Another thing I just tried and loved is Acorn Squash. Cut in half, scoop out seeds and strings. Place cut-side down on oiled cookie sheet, bake until tender. I put it in a bowl, filled the cavity with raisins and cinnamon (also anti-cancer!) and ate it right out of the skin! And, we roasted the seeds so nothing went to waste. Another Nolan favorite!

Nolan has eaten Indian food before and has not had a problem. If you suspect your child might have a problem with the spices or you are just not sure, omit the spices while roasting. Blend and then separate baby's food to the side. Add spices to your portion and blend.  Baby will love the acorn squash!

Making a butternut squash soup tomorrow...

Vegan World Fusion Cuisine: The Cookbook and Wisdom Work from the Chefs of the Blossoming Lotus Restaurant With a Special Foreword by Dr. Jane Goodall

My new favorite book!

Womanly Art of Breastfeeding
http://www.llli.org/
by La Leche League International

An LLLI classic, this definitive guide to breastfeeding reflects current research while maintaining its trademark style of mother-to-mother sharing. Filled with research along with personal stories from mothers, the seventh revised edition of The Womanly Art of Breastfeeding includes new explanations of how the breast makes milk, details about effective positioning and latch-on, suggestions for using herbs and medications to increase milk supply, and more. Updated information provides mothers with the tools needed to make informed decisions about birth, breastfeeding, and parenting.

This book is amazing! I recently started reading it and it has been a great source of reassurance for our family. Sometimes, even though you know your doing the right thing, it helps to read the story of another mother's success. It's like a little pat on the back, saying "your doing good!". Not just about breastfeeding, the book goes into birthing, parenting, discipline, nutrition and more! I highly recommend this book for all mothers and mothers-to-be!

The Womanly Art of Breastfeeding (La Leche League International Book)

My Birth Plan....why so many "demands"?

Now, I know your thinking after looking over my birth plan, "Wow! She has alot of "demands"! Why so many requests for so many specific things? Don't they (the doctors) tell you what to do when you get to the hospital?"

Yes, that is right. The doctors will tell you exactly what to do, when to do it and for how long to do it. They will take away your ability to trust your instincts by stepping in and conforming your birth according to their plans. They want you in and out. It doesn't matter to them that you have your "dream" birth - that you labor how you want, birth the way your want and take care of your baby immediately - the way your want! Like I said before, they do NOT want and "educated mama" messing up their precious schedule. Watch The Business of Being Born and then we'll talk "demands".

I'll admit that the birth plan does sound like alot of requests. And honestly, most of them would never even be an issue or even brought up if you are birthing with a midwife. Most of the requests are completely normal and routine with a midwife. However, it is always a good idea to review your plan with the midwife prior to birth, just to make sure you are all on the same page. Even more importantly if you are birthing at a Birth Center within a hospital. Although they are run by midwives, they are still overseen by doctors and in special circumstances a midwife will have to report to the doctor.

My requests were simply to let labor and birthing take it's natural course and let my body do what it was designed to do. If there were to be any interventions, a natural approach should be taken first. My midwife would offer gentle guidance but mostly hands-off. She was just there to make sure all is going smoothly. I visualized a waterbirth in the warm tub, my loving husband sitting behind me massaging my neck and back, whispering encouraging words in my ear. The soft music would be playing and the candles would be flickering all around. I would be in tune with my body, moving around as needed, my breath in control. As my baby emerged, I would reach down and pick him up, bringing him to my breast. Holding him close to my heart would help his heartbeat and his breathing rate match mine, keeping it in control. The warm water and soft lighting would be comforting, not a shock to him. We would move slowly, never in a rush. This would be a special time to savor every second. Wrapping him up warmly, we would all crawl in bed together and rest. This was my dream.

I was also aware of the possibility of complications. As much as you can try to prevent them, it can happen - at any point of the pregnancy and birthing process. If the baby came early, if it had problems, or if I was transferred during labor, I wanted as many of my requests to be considered. My biggest one was to let me or Avery handle the baby as much as possible. No drops, no vaccines. Breastfeeding and rooming-in only. Those are the most important to me since they affect the long-term well-being of the baby.

Only you can stand up for and protect yourself and your family. If you feel strongly about something, say it. If your doctor/midwife does not agree with you, discuss it, don't dismiss it. Educate yourself and seek alternative advise. Don't do something you don't feel comfortable with, even if it is something everyone is doing (or not doing).

Educate and Empower...yourself!

Your Best Birth: Know All Your Options, Discover the Natural Choices, and Take Back the Birth Experience

Is my kid unusual?

I'm at the library the other day for storytime, which is designated for 1 and 2-year olds. Nolan and a couple other children are quietly listening to the teacher read stories and sing songs, while standing or sitting close to mom. About 5 or 6 other children are running around, screaming, while mom does nothing but absently call out, "come over here, so-and-so", and then continues chatting with another mom whose kid is doing the exact same thing. One child runs to the door and starts banging on it. Another has a melt-down in mom's lap and cries hysterically. One boy pushes a kid down, and later pokes a little girl in the face. Another spills his mother's cup of coffee, she yells at him, and then drags him out of the room by his arm while the rest of us try not to stare. Nolan is unfazed by the commotion. He calmly picked out a scarf from the teacher's basket, dances to a song, puts it back when asked and then runs to me with a big "I'm so proud of myself" smile on his face. He shares a toy with a little girl and waves "bye" to everyone when we are done. Part of the class he stays close to me and other times he ventures up to the teacher, dancing and singing with her. As we leave class, almost every child is given a juicebox and cookie by their parent. This is typical for storytime - the usual group and usual behavior. I think to myself, "Nolan has never had a temper-tantrum in class. He has never had a melt-down, hit anyone or displayed unacceptable behavior. He certainly has his moments, usually when he is over-tired or teething. While all these other children are out of control every week, Nolan displays excitement and joy for being there while still being calm. Is my kid unusual?"

Yes, he is unusual. He is unusually advanced for his age, something my husband and I contribute to the foods he eats. He has never had a boxed or canned food. Nothing processed. Always 100% natural, real food.

My conclusion: "What did these kids have for breakfast?" Probably a sugar-coated cereal with milk or a syrup-saturated waffle with apple juice. Or a doughnut, chocolate milk, maybe even candy! And now another sugary snack that their parent was told "it's OK to have a cookie sometimes" and "apple juice is made from fruit, so it's good for them". Sugar, sugar and more sugar! For the most part, kids that are bouncing off the walls are on a sugar high. Then they crash & burn, have a melt-down and require more sugar to balance their insulin levels. This causes kids to literally become addicted to sugar and crave only the taste of sugar. You hear parents say all the time, "My kids won't eat anything but..." and name a high-sugar, sweet food. You can stop this vicious cycle. It will take time and patience. Your kids will not be happy at first. But they will learn, they will adapt and they will love REAL food. Food with a variety flavors. Food that will not cause headaches, dehydration, shaking, stomachaches, constipation, insomnia and fatigue. And these are the immediate benefits! The long-term effects in reducing sugar intake are a decrease or prevention of diabetes, heart-disease, GI problems, yeast infections, skin problems, cavities and cancer.

Our breakfasts usually consist of a high-protein meal such as quinoa and egg, avocado, coconut water and/or a green smoothie (a variety of greens, almond milk or coconut water and half a banana). This type of meal gives you lots of energy, which is burned off slowly (so you are not hungry again within an hour, as you are with a high-sugar meal). It is low-calorie, and highly nutritious, with all the essential vitamins and minerals.

Below are some great books on adding green smoothies to yours and your child's diet. Enjoy!
Green Smoothies Diet: The Natural Program for Extraordinary Health
12 Steps to Whole Foods Complete Course (The complete 12 Steps to Whole Foods with Audio & Videos)
Green for Life
Green Smoothie Revolution: The Radical Leap Towards Natural Health

My Birth Plan

Below is my birth plan, from www.earthmamaangelbaby.com
Although we had a planned birth at the birth center, we had to consider the possibility of an emergency c-section, and we wanted our wishes to be carried out in the event of being transferred to the hospital. Many of these "requests" are routine and normal for a birth with a midwife, such as laboring as long as necessary without intervention, natural inductions and natural pain management. That is just part of their philosophy. But I feel it is better to have it written out just incase there are complications, and you are transferred. In fact, I had two friends that had normal, beautiful births at the birth center, but then the placenta did not separate, so they had to be transferred to the hospital anyways for a DNC. What about baby, breastfeeding and bonding during the surgery and recovery? You must think about these things!


To my Health Care Providers: Thank you for taking the time to work with us and our birth plan. These are our preferences; however we are open and flexible to any medical intervention that may become necessary in the case of a medical emergency.

My Name: Jennifer Cohen
My Due Date: June 1, 2009
My Doctor: Michelle Gawne (midwife)
My Partner: Avery Cohen

• As long as the baby and I are healthy, I would like to have no time restrictions on the length of my pregnancy.
• I would like to discuss laboring at home as long as possible.
• I trust that my practitioner will seek out my opinion concerning all of the issues directly affecting my birth before deviating from my plan.
• If I go past my due date and the baby and I are fine, I prefer to go into labor naturally rather than be induced.
• Please obtain my permission before stripping my membranes during a vaginal exam.
• I prefer to have no vaginal exams until I go into labor.
• During a vaginal exam, I prefer at no time to have my membranes broken unless there is an emergency situation.
• I would like no internal vaginal exams, within reason, during my labor until I have an urge to push.

If induction becomes necessary, I would like to try natural induction techniques first (with the guidance of my practitioner). These are the natural induction techniques I would like to try: Breast stimulation, Walking, Herbs, Enema, Castor oil, Chiropractic, Acupuncture, Sexual intercourse.

• If my water breaks before I go into labor, I would like to have no time limits and talk about alternative treatment such as antibiotics.
• Upon arrival at the hospital, I prefer to have my partner with me at all times.
• Please, no residents or students attending my birth.
• I request the following people to be present during my labor and/or 2nd stage labor: My Partner: Avery Cohen, My Siblings: Sarah Broxton.
• I prefer to give birth in a birthing room.
• I prefer to give birth in room with a shower and/or bath.
• If birth equipment is available, I would like to use: A birthing bed, A birthing ball, A bean bag chair, A birthing tub/pool/shower, A birthing stool, A squatting bar.

Miscellaneous environmental requests:

• I would like to have dimmed lights.
• I would like for people entering the room to speak softly.
• I would like to play music.
• I would like no one to speak during the actual delivery.
• I would like to wear my own clothes during labor and delivery.

I am prepared to try to handle pain with these natural and alternative methods: Breathing techniques, Distraction techniques, Hypnotherapy, Acupressure, Acupuncture, Massage, Visual imaging work, Deep (or guided) relaxation, Water/bath/shower.

Other considerations :

• Ultimately, I want to be able to walk around and move as I wish while in labor.
• Ultimately, I would like to feel unrestricted in accessing any sounds of chanting, grunting, or moaning during labor.
• Please keep my door always closed during labor.

I have prepared for this birth with Childbirth Hypnosis.

As long as the baby and I are healthy, I prefer to have no time limits on pushing.

I would like to be encouraged to try the following different positions for labor: Squatting, Classic semi-recline, Hands and knees, On the toilet, Standing upright, Side Lying or Whatever feels right at the time

I will ask for an enema if I feel that I need one.

I prefer to have no episiotomy and risk tearing (unless I'm having a medical emergency).

To help prevent tearing, please apply: Hot compresses, Oil, Perineal massage, Encourage me to breathe properly for slower crowning.

Other labor considerations:

• If possible, please allow the shoulders and body of my baby to be born spontaneously, on their own.
• I would like to view the birth using a mirror.
• I would like to touch my baby's head as it crowns.
• I would like to catch my baby and pull it onto my abdomen as it is born
• I would like my partner to catch my baby
• I would like for our baby to hear our voices first.
• I prefer to have the lights dimmed for delivery or, if it is daylight, to access only natural light
• It's important to me to push instinctively. I do not want to be told how or when to push.

After Baby is Born:

• As long as my baby is healthy, I would like my baby placed immediately skin-to-skin on my abdomen with a warm blanket over it
• Please do not separate me and my baby until after my baby has successfully breastfed on both breasts.
• Please delay all essential routine procedures on my baby until after the bonding and breastfeeding period (i.e., bathing).

If a C-Section is not an emergency, please give us time alone to think about it before asking for our written consent.

• My partner(s) is(are) to be present at all times during the c-section.
• Ideally, I would like to remain conscious during the procedure.
• I would like the baby to be shown to me immediately after it's born.
• I would like to have contact with the baby as soon as it is possible in the delivery room.
• I prefer to have a hand free to touch the baby.
• We would like to photograph or film the operation as the baby comes out.
• We would like to film or photograph only the baby after delivery.
• If possible, please discuss anesthesia options with me (including morphine options).
• I prefer a low transverse incision on my abdomen and uterus.

Recovery:

• If my baby is healthy, I would like to hold my baby and nurse it immediately in recovery.
• I would like to sign any waivers necessary to permit me to be with my baby in recovery.
• As long as my baby is healthy, I would like my partner to be the baby's constant source of attention until I am free to bond with it (i.e., holding, skin-to-skin contact, etc.).
• I would like to have my catheter and IV removed ASAP after my recovery period.
• Please discuss with me what I can expect to feel immediately following the procedure.
• Please discuss my post-operative pain medication options with me before or immediately following the procedure.

Please wait for the umbilical cord to stop pulsating before it is clamped.
Please allow my partner to cut the umbilical cord.
Placenta: I would prefer for the placenta to be born spontaneously without the use of pitocin, and/or controlled traction on the umbilical cord and I would like the option of taking home the placenta.


If the baby has any problems, I would like my partner to be present with the baby at all times, if possible.

• I would like to have routine newborn procedures delayed until bonding and breastfeeding have occurred.
• I would like all newborn routine procedures to be performed in my presence.
• Administration of Eyedrops: Please do not administer eye drops to my baby, I am willing to sign a formal waiver if need be.
• Vitamin K: Please do not administer vitamin K to my baby, I am willing to sign a formal waiver if need be.
• Immunizations: I prefer any immunizations be postponed to a later time.
• Bathing Baby: Please do not bathe my baby at all. We would like to give our baby his/her first bath using our own non-toxic baby products.
• Circumcision: Please do not circumcise him.

Feedings:

• My baby is to be exclusively breastfed.
• I would like to see a lactation consultant as soon as possible for further recommendations and guidance.
• Do not offer my baby the following without my consent: Formula, Pacifiers, Any artificial nipples, Sugar water.

If my baby's health is in jeopardy, I would like:

• To be transported with my baby if possible.
• My partner to go with the baby.
• To breastfeed or express my milk for my baby.
• To have as much bodily contact with my baby as possible.
• To be offered a room at the hospital for the duration of my baby's stay (within reason).

I would like my in-hospital routine to be: Full rooming in, no separation, no exceptions, unless my baby is sick.

Other hospital preferences:

• I prefer a private room.
• I prefer to have my partner stay with me for the duration of my hospital stay.
• I want privacy during my stay and for my guests to limit the time they are visiting me.