Eating Well (or trying to!) During Pregnancy

Good nutrition is important at every stage of life, but something about pregnancy drives many women to take extra care of themselves, including how they eat.  Whether it is realizing you are no longer just taking care of yourself or wanting to keep your body in the healthiest shape for your eventual labor and delivery, many a pregnant woman takes a second look at what she eats.

However, as a second time mama, sometimes it isn't as easy to keep focused on your nutrition as well as you do your first child's!  Here are some quick tips to help you eat healthy during your pregnancy, whether this is your first, or one of many children:

- Drink tons of water!  Water intake for pregnancy recommendations vary based on your source, but drinking somewhere from 64 to 80+ ounces per day seems to be a common finding.  Water intake decreases dehydration related contractions and aids in your blood volume and baby's amniotic fluids, even if it does keep you running to the ladies' room!!!

- Take your prenatal vitamins.  This may seem like a no-brainer for some women, but for others, it can be hard to remember, especially if you take no other medications, or if you have other children at home on which you are focused.  I've found personally that setting a smart phone alarm with the label of "Take your Vitamin!" tends to work well for me :)

- Vary your colors.  Watching the colors of your food intake can, in many cases, help you to increase the vitamins and minerals you are obtaining.  When you eat a meal, you want to try and eat a variety of colors of fruits and vegetables to gain more of your nutrients from your food than from relying on vitamins and supplements.

- Think about the overall picture.  When my son began to eat solid foods, we were given the advice to judge his intake over a week's time, instead of a day.  This helped my husband and I to not obsess over every meal he ate.  Overall, by the end of each week, his intake is widely varied and covering all categories.  This can be a helpful outlook to have while eating for your pregnancy as well.

What are some things you do to eat well during pregnancy?

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It's Summertime! (repost)

It was just barely over a year ago that I said on this blog " During my first pregnancy I was in the huge, uncomfortable stage of pregnancy right in the heat (and humidity cause I'm on the east coast) of summer! It wasn't fun. And I vowed to myself that I will never be in the third trimester of pregnancy in the horrible heat of summer again!!!"

And now I find myself practically eating my words. Although I'm not in the 3rd trimester of pregnancy, I'm still almost 24 weeks and practically just as miserable as I was during that first pregnancy. Somehow I thought that having my a baby at the beginning of September was horrible with going through the pregnancy in the horrible heat and humidity of summer. BUT I thought that having a baby two months later this time, at the beginning of November, would be soooo much better. I was wrong.

So if you are like me, you might need to be reminded of how to make a summer pregnancy more bearable and keep you as healthy as possible.

--Make sure to drink lots and lots of water. Dehydration and pregnancy are not a good mix. (for me it caused contractions). You should have at least 6 to 8 glasses a day. For me, if I have a glass soon after waking up it makes it easier for me to keep drinking throughout the day. And yes, you already have to run to the bathroom a million times a day, but it's better than the alternative. If you aren't a fan of water and find it hard to get in the 6 to 8 glasses, make sure to get some watery fruits and veggies, too, like honeydew melon, cantaloupe, watermelon, and cucumber

--Frequent the pool. It's a great way to cool off, relieve back pain, and get in some exercise. During my first pregnancy I was able to go to the pool often and it really was the best. And I'd hang out along the side of the pool doing leg lifts and other water aerobics. I may have gotten a few weird looks, but it felt so good, and I'm used to people looking at me like I'm crazy.

--Flip flops are pretty much the worst choice. It's so hard for me to say that since all my watermelon sized feet could fit into were flip flops, but most of them don't have the arch support that we really need while pregnant. Because of all of the extra weight and the stretching of ligaments, flip flops just aren't the best and wearing them daily could cause permanent damage. But if you have to wear them (I do believe I HAVE to) make sure to get some with good arch support.

--Prop up your feet. I'm not even kidding about how bad my hands, feet and ankles swelled because of the hot summer. (I'm tempted to show you a picture for you skeptics, but I will refrain) Keeping your feet up helps, and so does a nice foot massage! And going back to the first tip, drinking water helps with the swelling, too, along with taking in less salt.

--Stay indoors when you can on those super hot days. Yes, it can be boring, which is when you hit up the mall or go to a movie. And it can seem almost impossible if you have another child who needs to get out and get some energy. But do what you can to stay cool inside. Just take advantage of the cooler weather at sundown.

--Load up on sunscreen. I'm one of those people that will say this is a must anytime, pregnant or not. But did you know that higher levels of estrogen during pregnancy cause melasma and wearing sunscreen is the best way to prevent it? Make sure to wear SPF 50, even if it's cloudy. I've gotten my worst sunburns on overcast days.

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Foods to Avoid While Pregnant

I had no idea before I started having children that there were so many foods I had to avoid. It was all new to me. Here's a list:

-Soft cheeses--During pregnancy, try to avoid Brie, goat, Camembert, feta, queso blanco, an blue or other veined varieties of cheese. The reason is that they may be unpasteurized and might contain listeria, which can trigger food poisoning. Cheeses like cheddar and Parmesan have been aged, which process kills bacteria naturally.

-Eggs--Don't avoid eggs, but we all know that can be contaminated with salmonella, which is more dangerous for pregnant women. Just make sure you eat refrigerated eggs that don't have any cracks and or have unclean shells. And, avoid runny eggs. We also aren't supposed to sample the cookie dough, but I have to admit, it is very, very hard for me to resist!!

-Deli and prepacked lunch meats--I somehow completely missed the memo on this one during my first pregnancy. Turns out they can also be contaminated with listeria if they aren't handled properly. Before eating deli or prepackaged lunch meats, make sure you heat them until they are steaming hot so you can kill the bacteria. Some meats can also be infected with toxoplasma. If the meats aren't fully cooked, it's one of the infections that can cross into the placenta.

-Some fish--There are fish that contains high levels of mercury, which is obviously bad for fetal brain development. Fish to avoid are shark, tilefish, king mackerel, swordfish, and albcore tuna. Don't think you have to stay away from all fish though. Canned tuna has very low levels of mercury and is ok once or twice a week. And salmon doesn't contain mercury. It's actually great for you during pregnancy, when your body needs a lot of omega-3 fatty acids, which it has!

-Caffeine--A 2008 study from Kaiser Permanente confirmed that high doses of caffeine daily during pregnancy can increase the risk of miscarriage. It found that women who consumed more than 200 milligrams or more of caffeine per day had twice the risk of miscarriage than women who didn't have any. So beware of coffee, tea, soda, cocoa, and energy drinks...especially during the first trimester.

-Alcohol--I think almost everyone knows this by now, but let's cover our bases just in case. Did you know that alcohol crosses into the placenta immediately? Women who drink frequently while pregnant put their child at risk of fetal alcohol syndrome, which can have mild to very severe side effects. In 2005, the US Surgeon General urged all pregnant women to avoid any alcohol.

-Soft serve ice cream--I just heard about this one a few weeks ago! I had no clue. It poses another danger when it comes to listeria. It can live in the machines that hold and serve it. Listeria can affect the placenta, amniotic fluid, and the placenta if you are infected.

With all that said...if you've had these things, don't stress. I can tell you I have enjoyed large amounts of chocolate, soft serve ice cream, cookie dough, and unheated lunch meats while pregnant, and it's all been ok. Just use caution in everything!

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Burping 101

That title really draws you in, eh?

I was surprised when I was pregnant with my second baby and read an article saying that burping a baby wasn't necessary like previously thought. So, I had my baby and decided that article must be true, and didn't burp her after feedings. It took less than a week for me to decide that burping was, indeed, quite necessary. I strongly believe that if your baby has been fed and has a clean diaper, but they are fussy, gas (of some sort) is the problem. Burping a fussy baby has almost always worked for me to calm them. (You never know what burps are still hiding out in their little bellies.)

According to Dr. Sears, there are two important keys to burping a baby. 1) The baby needs to be in an upright position and 2) Pressure needs to be applied to the babies belly. (A step that is very often forgotten.)

Before I share Dr. Sears burping positions, I'd like to share one I learned after the birth of my second baby. After talking to the doctor about how it seemed like she always had gas, the doctor suggested I add a little bounce to my burping method. I would hold my baby while standing, with her head resting on my shoulders, and bounce while lightly patting her on her back. This method always seemed to work much faster and much better than other methods I'd used. But Dr. Sears is an expert, so perhaps you'd rather see his positions instead.

• Over-the-hand burp. Sit baby on your lap and place the heel of your hand against her tummy, with her chin resting on the top of your hand. Lean baby forward, resting most of her weight against the heel of your hand to provide counter pressure on her tummy, and pat her on the back to move up the air bubbles.
• Over-the-shoulder burp. Drape baby way up over your shoulder so that your shoulder presses against her tummy, then rub or pat her back. Hold baby securely by hooking your thumb under her armpit. If she's on your right shoulder, do this holding with your right hand.
• Over-the-lap burp. Drape baby over one thigh (legs crossed or spread) so that it presses upward against her tummy. Support baby's head with one hand while you pat or rub her back with the other hand.
• The one-arm burp. This position is particularly helpful when you're busy and baby needs to burp. You can simply stroll around the house and have one hand free. The only drawback is that spit-up may go on the floor or down over your arm and baby's legs.
• Sling burping. If the air just won't come up, place baby upright against your chest and wear her in a sling until the air comes up.
• Nighttime burping. Burping is often not necessary during night feedings, since babies feed in a more relaxed manner and therefore swallow less air. If a trapped air bubble seems to be causing nighttime discomfort, you can avoid sitting up and going through the whole burping ritual by draping baby up over your hip as you lie on your side.
• Burp and switch. Some babies are more comfortable if they burp when changing sides. Getting the air up makes room for more milk. This can help avoid large spit-ups when a bubble gets trapped under the milk.
• Knee-to-chest burp. Sometimes babies need help not only getting air out the top end, but also out the bottom. The knee-chest position (flexing baby's knees up against her chest) helps baby pass excess gas.

And of course, no matter what position you use, it's always wise to make sure you have a burp cloth positioned under your babies mouth.

And I stick to my guns and say no matter what anyone else says, one of the keys to a happy baby is burping them!

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Pack your bags!!

I am such a procrastinator, so I really wasn't one to have a hospital bag packed much in advance. Plus, some things are last minute things anyways. But, it's still important to get it done! Here's a list that might help you out as you pack your bags to get ready for your hospital stay for your babies birth.

1. I absolutely say this is the most important. CHAPSTICK! I don't know what it is about labor and childbirth (perhaps all the heavy breathing during labor?) that makes your lips so dry. I remember not having any during my second birth experience and making my husband go get some. I applied it often and liberally throughout the remainder of labor.

2. Toiletries. Deodorant, toothbrush and toothpaste, make-up, hair elastics, shampoo, conditioner. Basically, everything you'd take if you were going on a trip where none of those things are provided.

3. Comfy clothes, socks, and slippers. I most certainly did take my housecoat with me the second time, and most certainly enjoyed wearing that over having to wear the hospital gown. And I was thankful to have some comfy socks to keep my cold feet warm on those cold hospital floors.

4. Photo ID, insurance card, birth plan, checks or credit card. This would probably not be the best time to forget such items.

5. Delicious snacks. Not that places let you eat while you are laboring. But afterwards, when you are starving like you haven't eaten in days, and all you're getting is bland hospital foods, you'll be happy to have some good snacks on hand.

6. Anything that will help you be comfortable, relax, or take your mind off of the pain. Whether this is in the form of an IPOD with your favorite music, a favorite book, or pictures of your family. Personally, I didn't have time for any of this stuff, but I know others find it useful.

7. Important phone numbers. Some hospitals don't allow cell phones (Crazy, I know!) Or some have really bad cell reception, thus sucking battery life out of your phone. Whatever may happen, it's always a good idea to have the important numbers written down somewhere in case you can't get them off of your cell phone.

8. Comfortable clothes for the ride home. I had jeans to wear home, but luckily also had some comfy pants. Maybe it's just me, but why would I even want to wear jeans?? I say comfy clothes going home are a necessity.

9. Your babies going home outfit. It's always so fun picking out the perfect outfit to take your new baby home in. Although, keep in mind, unless your baby is above average, the clothes are going to swallow them, so try to pick the tiniest thing available.

10. Comfortable undergarments. This is a time when "granny panties" are, in every way, ok. And needed! And whether your are going to nurse or not, make sure you have a comfortable supportive bra.

11. If you are planning to nurse, make sure you have some nipple cream. Whether it's your first baby or 5th, you'll need it!

Some last minute items (Electronics of course!):

-Camera and charger. I try to make sure the camera stays charged those last few weeks of pregnancy, and make sure it stays in a place that will be easy to grab when it's time to get to the hospital. And make sure you have plenty of storage space ready to go on your camera.

-Cell phone and charger. As previously mentioned, if you can use your cell phone, it might not get good reception in the hospital, so make sure you have a charger since it's battery life will go quicker.

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Oh, swell!

What I am about to show you is very disturbing! But I show you this because I want you to know that I'm speaking for experience. Painful, experience. And to let you know that if you are in the same boat I was, that you really aren't alone. But I still have to warn you that it's disturbing.

My feet and ankles...when I was 7 months pregnant with my first child:

How come no one warned me that my feet, toes, and ankles would swell to the size of Connecticut? If this has never happened to you during pregnancy, I have to admit that I'm feeling a slight bit of resentment!

Swelling of the feet and ankles during pregnancy is called edema. It happens because excess fluid is collecting in your tissues. Also, as your uterus grows, it is putting pressure on your pelvic veins and your vena cava (which is the large vein on the right side of your body used to carry blood from your lower limbs up to the heart). The pressure from your uterus slows the return of blood from your legs, which in turn causes it to pool, then forcing fluid from your veins into the tissue in your feet and ankles.

If you are finding yourself in the same uncomfortable situation that I found myself in, here are some things to try to help:

-Keep your feet up. If you're at work, try to have a stool under your desk to keep them up. When at home, you can do as I did and have a pile of pillows at the end of your couch that you put your feet up on. Putting my feet up always helped with the swelling.

-When sitting, don't cross your legs or ankles. This is a habit of mine that was tricky to break, but it definitely helps!

-Stretch out those legs! Heel first, gently stretch your foot to stretch our your calf. Also rotate your ankles around and wiggle your toes.

-Take breaks from sitting. If you have to sit for long stretches of time, make sure you get up and walk around for a little bit to help with blood circulation.

-Don't wear socks or stockings that are tight around the ankles or calves. (I made that unfortunate mistake while on a long flight. OUCH!) Try waist high support stockings. If you put them on before you get out of bed in the morning, blood won't have the chance to pool around your ankles.

-Drink lots of water! This will help your body to retain less water. (More trips to the bathroom=less water retention)

-Regular exercise helps! Especially walking, swimming, or riding and exercise bike. Oh, the joyous pool! I was so lucky to have access to a pool during my first pregnancy, and it felt so good to get my big ol' swollen feet and ankles into the water!

-And of course, the answer to almost everything, eat well. So hard to say when pregnant, and sometimes all you want is junk food. But avoiding junk food can help with the swelling!

With all that said, I promise, it does go away. I remember SO clearly as soon as my son was born, I was laying in the hospital bed and I looked down and said to my husband "I have ankles again!!" It was nearly as exciting as my son being born!

***Call your health care provider if you notice swelling in your face or puffiness around your eyes, more than slight swelling of your hands, or excessive or sudden swelling of your feet or ankles. This could be a sign of preeclimpsia. Also call if you notice that one leg is significantly more swollen than the other, especially if you have any pain or tenderness in your calf or thigh.

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Just a little heart attack.

This video absolutely cracks me up. BUT it's sad but true that we sometimes give our families so much attention we forget/neglect to take care of ourselves. February is American Heart Month. This should be something us women pay extra special attention to since heart disease is the #1 killer of American women. As funny as the video is, I think it's important that we take it seriously!

Visit www.goredforwomen.com for more information. I especially found this myth vs. reality information eye opening.

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It may work for you.

After having my second child, it didn't take long to realize she was having some major gas issues. She would suddenly wake up from a sound sleep crying, only to have some gas. I was worried she was having a problem with me having dairy, since I was nursing her. The thought of that made me impossibly sad because if there's anything I love it's milk, cheese, sour cream, ice cream...you get the picture.

After talking to the pediatrician, she said that some people swear that going off dairy helps with the problem, but she wouldn't recommend it because milk has so many nutrients we need. She did say that if I decided to try, that it would take about a week before there would be a difference if there was an issue.

I decided to do a little experiment and tried out lactose free milk instead of going off dairy completely. It still had all of the nutrients, just not the lactose that can be difficult for some to digest. After about a week, I noticed a huge difference. Then I thought maybe it was all in my head so a I drank regular milk again, and she definitely started having gas issues again. The rest of the time I nursed her I continued to drink lactose free milk, but still had other dairy products and she did just fine. She also does fine drinking regular whole milk now that she's 1.

So if you are having the same problem, that one little change may work for you, too! Just remember to give it a week if you test it out.

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Winter skin?

Today is the last day to enter the giveaway for a Milan Maternity top of choice! Click here to enter!

For most places, winter is starting to set in. For our family, that means the fight against dry skin

begins. Luckily, our fight is a little easier, thanks to a pediatrician who told me about Vanicream. Both of my kids have eczema, and Vanicream is the only non-prescription thing I've found that works. And according to the website it's "Beneficial in skin problems such as atopic dermatitis (eczema), psoriasis, ichthyosis, and winter itch which may be aggravated by lack of moisture". And Vanicream is made without "dyes, fragrance/masking fragrance, parabens, lanolin, & formaldehyde."

I realize that I sound like one of those ridiculous infomercials or something, but seriously, it's some good stuff for you and your little ones. Definitely a must have for pregnant bellies. You can find it at pretty much any drug store, and of course tons of places online.

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Breast Cancer Awareness Month

As we all know, October is Breast Cancer awareness month. Breast cancer is the most common cancer among women and the second leading cause of cancer-related deaths among women in the US.

Visit the Center for Disease Control here and Susan G. Komen for the Cure here to read more about facts and statistics, risk factors, and early detection and screening, or to donate to research. The more informed we are, the better.

Our hearts go out to all of those who have suffered, or have a family member or loved one who has.

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Braxton Hick contractions and dehydration

When I was pregnant for the first time and started having Braxton Hicks contractions, I didn't know what in the world was happening. But thanks to the power of the internet, I was able to do a little research and find out that I was experiencing Braxton Hicks contractions. Braxton Hicks are sporatic uterine contractions that start at about 6 weeks, although you probably won't notice them until about halfway into your pregnancy. Basically it feels like your stomach is as hard as a rock, they aren't really painful but can be uncomfortable, and they come and go at random intervals.

My experience with Braxton Hicks contractions was a little different though. They would come at regular intervals, usually 5 or 7 minutes apart. I remember clearly calling the midwife on call thinking that I was going into labor at 15-20 weeks. Turns out my problem was dehydration.

We all know that drinking lots of water is important in every day life, but it's even more important in pregnancy. I was having Braxton Hicks contractions a lot, but after finding out that I wasn't drinking enough water, I made sure to drink plenty every day and the contractions decreased significantly. And when I would have contractions, I'd down a couple of glasses, and they would go away. So with my second pregnancy I knew better. I started off my day with a glass of water, and made sure I drank water regularly throughout the day. I didn't have nearly as many Braxton Hicks contractions the second time around. And once again, when I did have them, almost always drinking a couple glasses of water would make them go away.

Of course talk to you doctor about any concerns you have with contractions, but if you are experiencing a lot of Braxton Hicks contractions yourself, perhaps dehydration could be the culprit and the fix is as easy as making sure you drink more water throughout the day.

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Give me my body back!

I recently came across a blog that I now LOVE, and I just had to share. A Daily Dose of Dieting offers daily tips and information on dieting, healthy recipes, exercise, and maintaining a healthy lifestyle and weight. And for those of us that take "eating for two" during pregnancy quite literally during pregnancy, (heck, now that I look back on it, I think I was eating for four or five), A Daily Dose of Dieting is a great place for inspiration and motivation to get you back on track, and get your body back!



The author, Ashley just had a baby and is posting about her weight loss journey as she loses the baby weight while breastfeeding. Be sure to look through her past maternity posts for a wealth of information about maintaining a healthy lifestyle and exercise throughout pregnancy.

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