When you’re pregnant, your baby’s sole source of nourishment is you. What you eat dramatically impacts his growth, weight, brain and organ development. While you need about 300 extra calories a day to help sustain your pregnancy (more if you’re expecting multiples), don’t use them up on junk food. Make the most of every morsel so you and your baby can thrive.
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Protein: To foster your baby’s cell growth and blood supply, eat lean cuts of red meat or poultry, eggs, peanut butter and beans.
Carbohydrates: Found primarily in starchy foods like breads, pastas, cereals and potatoes as well as fruits and vegetables, carbohydrates give both you and your baby energy. Many are also fortified with folic acid, a vitamin that helps prevent certain devastating birth defects, like spina bifida. Your obstetrician may recommend a folic acid supplement.
Calcium: You know calcium is important to keep your teeth and bones healthy. The same is true for your developing baby. Calcium also helps your baby’s nerves and muscles form. Yogurt, milk, cheese, spinach, salmon and sardines (munch on the bones, too); all are all good sources of the mineral. Look for calcium-fortified foods, including juices, breads and waffles.
Iron: This vital nutrient helps your baby develop his red blood cells. Iron-rich foods include red meats, spinach, fortified cereals and breads.
Vitamins A Through D: Vitamin A, found in carrots and other orange-colored fruits and vegetables, is important for healthy skin and eye development. Vitamin C—found in citrus fruits, tomatoes and fortified juices—helps build teeth and gums. The B vitamins, such as B6 and B12, are important for the formation of red blood cells and are found in meats, fish and some grains. Vitamin D—available in fortified milk, dairy products and grains—helps your baby absorb calcium.
Fat: Go ahead, bite into a big juicy steak washed down with a glass of whole milk. Fat gives you and your baby energy. Just don’t overdo; keep fat intake to about 30 percent of your daily calories. Donna Christiano is an award-winning free-lance journalist who has written extensively on women's and children's health for many consumer magazines, including Woman's Day, Parents, Weight Watchers and others. Donna has also served on the staffs of Glamour and Bride's magazines. She tries to live a healthy and strong life in New Jersey with her husband and two children.
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We still have two more months of summer, which means many more days of sweltering heat.
Tack on an extra 20 to 40 pounds, and good luck staying comfortable.
Kara Menard is no stranger to motherhood. She's one month away from welcoming baby number four into the world.
"We're looking at July 29," Kara said.
But this go round, she said pregnancy feels different.
"The heat has really affected the pregnancy, just with errands and going outside and bringing other children outside," Kara said.
Nurse practitioner Tammy Gillett said the rise in mercury is something that makes pregnant women like Menard much more vulnerable to heat-related illnesses.
"The biggest complaints we get in the summertime is dizziness, lightheaded, they don't feel good, pre-term labor and that's from dehydration," OBGYN nurse practitioner Tammy Gillett said.
During pregnancy, women should drink at least eight cups of water each day, and when it comes to staying cool and comfortable, that added baby weight can make even the most simple tasks unbearable on a hot day.
"You increase your metabolism, your heart rate goes up and you are already carrying an extra 1,200 c.c.'s of volume, which brings your core temperature up to about 99 to begin with and then in the summer months, it will bring the heat up even more, and so you feel more exhausted and miserable," Gillett said.
When it comes to your diet, pregnancy-induced hypertension often times comes along with poor food choices when the temperatures rise.
"People have a tendency to eat a little more salt than usual because they're dehydrated, they don't drink as much as they should and they'll come in at the end with elevated blood pressure," Gillett said.
Now, with just a few more weeks until the little one is born, Kara is making some summertime changes to keep herself and baby healthy.
"I realize I need to stay inside more and take a nap and not worry about outside very much, but it is frustrating," Kara said. "I was excited about the summer and then now we have to stay in most of the time."
Big thanks to this site.
Massage during pregnancy can be just what the doctor ordered - literally. It helps moms-to-be relax and feel better. Even if you can't afford a full-out top quality massage at a spa, you can still benefit from massage at home. (Though a massage is a great gift anytime of the year for any occasion for a special pregnant lady in your life - even if that's just you treating yourself.)
I asked Mariposa Obsidiana, licensed massage therapist at the Amara Resort and Spa in Sedona, Arizona, to share the benefits of massage and some massage techniques. She's a mom of two herself and has been in this line of work for about a decade.
Examiner: Do you have any personal experience getting a pre-natal massage? If yes, describe what you learned from that experience that other moms can benefit from?
Mariposa: For my first pregnancy I did not receive any massage. It was during the mid-nineties and not a common practice in my family or community. I was unaware of the benefits and positive affects it would have on my whole being and that of the unborn child. I worked long hours most of which were on my feet. As a result, my legs and feet would swell daily, causing a lot of pain and pressure in my entire body. During my second pregnancy, however, I was able to take advantage of massage therapy. As a practicing therapist, it was easy for me to connect with other therapists whom could give me the care and comfort I needed. It greatly reduced the stress and tension I felt as my body continually grew and changed. I slept better and felt more active throughout the term of my pregnancy.
Examiner: Why should a mom-to-be get a specially designed pregnancy massage?
Mariposa: Because if feels wonderful! You don’t realize how stressed out you are or how much tension your body is carrying until someone places their hands on you and gives you a massage. A pregnancy massage is specifically tailored to the expectant mother’s needs. This ranges from body positioning to mental-emotional support.
Examiner: What are the benefits?
Mariposa: Physically, massage helps to promote relaxation and reduce pain associated with a changing body and growing baby, reduce the effects of stress and anxiety, decrease stress causing hormones in the tissues, reduce swelling and inflammation in hands and feet, alleviate neck and back pain, help eliminate sciatic pain, nurtures mother and baby, supports the emotional and mental needs of mom, and much more.
Examiner: What differences will women find in pregnancy massage versus regular massage?
Mariposa: Typically, the therapist will take extra precautions to ensure client safety and support in a pregnancy massage. The session will be customized to reflect the needs of the mother at the time of the appointment. Fragrance-free oils and lotions will be used and depending on the therapists training, work to the abdomen may be performed.
Examiner: When looking to book a pregnancy massage-what questions should women ask the spa?
Mariposa: A good place to start is by asking if there are any specially trained or certified pregnancy massage therapists on staff. If there are not, do not be discouraged! Most licensed massage therapist have been trained to work with pregnant women. Those who opt to specialize in pregnancy massage take additional training to deepen their understanding of the pregnant body and how to care for the woman from preconception to post-term. A general practitioner will be both knowledgeable in the contraindications and areas to avoid. Secondly, it’s nice to know what type of table will be used. Tables range from hospital-like hydraulic models, to stationary and portable ones. Also, there are tables and pillow systems designed for the pregnant body allowing for recesses in the areas of the breast and belly to be removed helping the pregnant woman to rest comfortably on her stomach throughout the whole term of the pregnancy. Thirdly, ask if it is necessary to have a written doctor’s consent. Usually, this will not be necessary unless the pregnancy is considered high-risk or if other complications have arisen.
Examiner: If you can’t do a full out pregnancy massage, do you have a few tips for moms that they can do themselves?
Mariposa: I like to tell moms to purchase a high quality, unscented massage oil such as sesame or jojoba oil, and give themselves a tummy massage. Simply place a small amount in the palm of your hands, rub together and massage stomach. Start at the top of the belly, run hands downward and out to sides, then bring back up. Repeat a few times until you find your own natural rhythm. Spend at least five minutes massaging the tummy once or twice a day. This is a good practice to start in the early trimester of pregnancy as it helps to create a strong, healthy connection to the baby and changing pregnant body. Also, the oil helps to hydrate and nourish the skin, the massage increases blood flow to the abdomen; thus, aiding in the reduction and/or risk of stretch marks.
Examiner: What about tips for moms to give their partner/husband for at-home massage while pregnant?
Mariposa: Any touch is good touch whether it is for five minutes or a full hour! Assure your partner that he cannot hurt you, as you will let him know if what he is doing does not feel good. Intention speaks volume here! Ask him to rub your feet after a long day at work or massage your neck muscles while watching TV. Communicate with him/her how much pressure you like and be specific where you are feeling pain.
Examiner: Anything that should be avoided during any pregnancy massage?
Mariposa: Yes. As with any massage, areas of infection, rashes, boils, warts, bruises, and open sores, etc. Raised or distended varicose veins, certain reflex points on the hands and feet, and acupressure to various acupoints along the meridian system should be avoided. Again, most licensed therapists will know what these are and where to avoid them!
Examiner: Anything else you’d like to add about prenatal massage?
Mariposa: Pregnancy massage is a growing trend that is gaining wider acceptance in the medical field. It is quite common to see a licensed therapist working in an obstetrician office, in the labor and delivery room, and recovery room. There are many types of therapists that can support you throughout pregnancy such as general practitioners, specially certified therapists, and doulas. There is substantial scientific research validating the benefits of massage to both mother and child. Conduct your own research from credible sources if you are doubtful or unsure. I always suggest experiencing a massage and feel for yourself the difference in your own body. Healthy touch is so vital to our health and well-being that the more we do it the better we feel. It’s just common sense!
Examiner: What about massage once the baby is born?
Mariposa: Again, the answer is yes! Post-partum care is just as important as prenatal care. There are additional benefits of receiving regular, post-partum care such as: promotes a healthy and speedy recovery from both vaginal and cesarean birth, improves breast-feeding, promotes structural realignment in the spine and pelvis, enhances well-being of new-mom, reduces musculoskeletal tension and pain, decreases post-partum depression, and helps mom sleep better.
Examiner: How long after birth can mom get a regular massage?
Mariposa: Check with your doctor first to make sure you are clear to receive massage. If you have been working with a therapist throughout the pregnancy, discuss when the best time would be to have your first, post partum massage. If you haven’t had massage prior to the birth but feel you need one, I recommend new moms to wait at least one week before having a professional massage.
Mariposa: Massage is safe and natural and can be very supportive to lactating moms. Comfort will be your number one concern, as any nursing mom will know. If you have a tendency towards engorgement, make sure to nurse or pump prior to the session. Ask the therapist for a small towel to place under your breasts if you are afraid of leaking. Remember, there is no need to feel embarrassed! Therapists are used to these types of requests. There are many tricks to the trade that therapists can use to ensure that you are comfortable. Discuss any and all concerns openly with your therapist so that you can be assured of the best treatment possible.
New parents often have many questions when it comes to Mom and baby's nutrition. How will Mom cope with "morning" sickness? Will you choose breast milk or formula for baby? Here are some key steps for keeping your family happy and healthy during these new and exciting times.
Morning sickness: Nausea and vomiting can occur at any time of day during pregnancy, and for some, well past the first trimester. What's going on? A surge and change in hormones are suspected. To reduce symptoms of "morning" sickness eat small, frequent meals (including snacks) throughout the day. Stay clear of strong flavors and odors - and follow a low-fat (not fat-free!) meal plan. Before getting out of bed in the morning, eat. Keep a snack-size pouch of pretzels or crackers on your bedside table to nibble on before leaving your bed. Eating a bedtime snack rich in protein and heart-healthy fats such as plain yogurt mixed with granola may also reduce symptoms as well.
Save money while eating on the fly: Personal schedules often pick up pace closer to baby's due date. Family budgets can suddenly become of utmost importance, too - especially if taking leave from work. Save money and build healthy meals at home. Plan weekly menus based upon schedules and meal plan needs. On the days you cook, keep it simple. Create colorful, heart-healthy meals with whole grains, vegetables and lean meats.
Breast milk or formula? Breast milk is the best nutritional choice for most babies. It allows mom to pass along precious immune defense compounds, as well as essential nutrients tailored directly to each stage of a baby's development. That said, strictly breast feeding for the first six months of life and supplementation with infant-appropriate solid foods between 6 to 12 months is nutritionally preferred. If breastfeeding isn't an option, choose a formula that's convenient and similar in composition to mom's milk.
Solids - which ones? After baby's first month or so of eating solids, you may notice they're ready to move past rice cereal. Regardless whether you plan on preparing baby's food from scratch or not, commercially prepared options deserve consideration. They allow flexibility with schedules, travel, out-of-home care and family visits. When choosing a line of baby food, focus on brands offering all-natural, single foods and "mixed" meals without preservatives, artificial colors, added sodium and sugars.
To juice or not to juice? This is a common topic of debate for parents. Do children need juice? No. Whole fruits can provide one's daily servings of fruit. Can juice help meet daily servings of fruit? Yes, if it's 100 percent juice. If offering juice, keep these in mind: Don't offer juice before 6 months of age; only offer it in a cup, never in a bottle; and keep daily serving sizes to no more than 4 to 6 ounces for children ages 1 to 6.
By arming yourself with nutritional strategies early on, you'll be ready to tackle anything that comes your way - keeping Mom and baby healthy for optimal growth and development. Carrie Taylor is a registered dietitian and licensed dietitian nutritionist with Big Y. If you have a nutrition question, e-mail her at askcarrie@bigy .com or write Ask Carrie, 2145 Roosevelt Ave, P.O. Box 7840, Springfield, MA 01102.
