Top 10 Questions of Moms to be

Now's the time to really start thinking about food as medicine (if you don't already). Everything you eat will be broken down into smaller molecules that will be transported from your blood to your baby's via the placenta. So, would you rather your child's blood be made of the vitamins, minerals, and nutrients found in whole foods, or the toxins, fat, and artificial junk that's masquerading as food and committing some of the worst health crimes the world's ever seen? We thought so. It's smart to be aware of what your basic nutritional goals should be (though not to feel guilty if you don't hit them every day). You should strive for the following:

Nine or more servings (fistfuls) of fruits and vegetables:

• Good choices:
  - Leafy green vegetables
  - Cruciferous vegetables (broccoli, arugula, cabbage, brussel sprouts) (These help detoxify your liver so it can metabolize chemicals from the outside world for your growing baby.)
  - Foods that contain flavonoids. (broccoli, radishes, onions, tomatoes, kale, soy, asparagus, lima beans, cranberry)

Three or more servings of whole-grain products

• Good choices:
  - Cereal grains
  - Oats (Oatmeal)
  - Whole-grain wheat products
  
• Bad choices:
  - Refined bleached flour or non-100% whole grains (White bread like Wonder)

Three or more servings of lean protein

• Good choices:
  - Fish (salmon and trout specifically)
  - Lean poultry (skinned and nonfried)
  - Lean meat (Meat that has less than 4 grams of saturated fat per serving; anything with loin in the name usually works.)
  - Legumes (Lentils are great)
  - Beans (Beano will reduce accompanying gas cramps)
  - Nuts (especially walnuts – they have more omega-3s than other nuts)
  - Soy products (tofu, tempeh, edamame)
• Bad choices:
  - Bottom-feeding fish, such as shark, swordfish, tuna (higher risk of mercury)
  - Saturated fats (from four-legged animals like cows and pigs; stay away palm and coconut oils, while Olive oil is ok)

Three or four servings of calcium-rich foods

• Good choices:
  - Low-fat yogurt and pasteurized cheese
  - Organic skim milk (Watch calorie counts on milks made from rice or soy; you may choose to limit soymilk to one to two glasses daily because there is concern over how phytoestrogens effect the development of your baby)
  - Five or more grams of fat in the form of omega-3s (walnuts, flax, or avocados); five grams of omega-9s (olive oil); and five grams of omega-6s (corn and nut oils).
  
• Bad choices:
  - Saturated fat (palm and coconut oil) and trans fat (anything "partially hydrogenated")
  

Other bad choices:

• Simple sugars
• Syrups
• High-fructose corn syrup
• Soda, carbonated drinks
• Foods that have any potential safety issues, like undercooked meats and eggs, and foods for which there is any question about refrigeration
• Alcohol
• More than 200 milligrams caffeine per day (1 cup of regular coffee or 2 cups of black tea MAX)

While it is your job to provide a good nutritional environment for your growing baby, you don't have to feel bad if you occasionally stray from our recommendations. Forty weeks is a mighty long time, and if on some days you stray from the ideal, that's perfectly normal -- and perfectly okay. The important thing is to eat well most of the time.

Here is a rundown of the key nutrients to help support a healthy pregnancy. Just because you take the below vitamins, does not mean you can eat poorly, so always make a good effort to eat healthy foods.

Vitamin A: Aids in cell development and brain growth, but in LIMITED AMOUNTS.  It has been suggested that excessive amounts of vitamin A can increase risk of birth defects. (Be careful not to eat too many protein, breakfast, or meal-replacement bars). Get into the habit of checking the FDA nutrition labels on everything you eat.

Vitamin B6: Low levels of B6 have been associated with a delay in the development of the nervous system. Also, inadequate amounts are also linked to problems for you (Mom), like morning sickness, preeclampsia, and complications during delivery.  3mg, two times/day is good.

Vitamin B9: Adequate amounts of this extremely important prenatal nutrient (also known as Folate) help reduce the risk of specific birth defects, like spina bifida. It also reduces your infant's cancer risk for the first 6 years of life.  At least 400mcg from supplements like pre-natal folic acid, and another 400mcg from foods.

Calcium: Most healthy babies accumulate about 30 grams of calcium in bone mass.  As a result, mom needs to make sure she gets adequate amounts of Calcium so she can maintain her own bone strength while also getting baby the amount s/he needs to grow.  600 milligrams of calcium citrate (twice/day), plus 200mg of Magnesium (twice/day).  Calcium without magnesium has a tendency to lead to constipation.  Also, try to eat 2-4 servings of calcium/day.

Iron: An adequate amount of iron every day is a must. 20mg/day should do the job.

DHA: The omega-3 fatty acid DHA is of utmost importance to both your child's brain and your own.  A growing fetus is very demanding on your omega-3 fatty acid reserves (brain development), as a result its important that you are getting them through diet and/or supplements. DHA is helpful in repairing damaged brain cells.  A minimum of 250mg/day of DHA from fish or supplements is recommended, though upwards of 900mg/day.  Check with your doctor to figure out what’s appropriate for you. 

Zinc: Low levels of zinc have been linked to increased chance of birth defects, low birth weight, miscarriage, and even some behavior problems down the road.  10mg two times/day is recommended.

Other recommended vitamins:

• B1 (thiamin) – 25mg
• B2 (riboflavin) – 25mg
• B3 (niacin) – at least 30mg
• B5 (pantothenic acid) – at least 30mg
• B12 – 400mcg, two times/day
• Biotin – 300mcg
• C – 400mg, twice/day
• D – 600IU, twice/day
• E – 200 IU, twice/day
• Magnesium – 200mg, twice/day before pregnancy, and 200mg, three/day during pregnancy
• Selenium – 100mcg, twice/day
• What can I do to relieve morning sickness?

Truth is that a lot of things can help you feel better and the honest truth is that, you don’t know which ones will help until you experiment a bit and see what your body likes best.  Here is a list of things that seems to help most woman:

• 100% whole grain crackers near your bed so you can have a few when you wake up.  That way you’ll have something in your stomach when you start moving around.
• Plenty of protein and complex carbs in your daily diet
• Sipping chicken broth
• Cold foods have less smell, while the smell from warmed foods can trigger queasiness.
• Leafy greens rich in vitamin K is said to be helpful.
• Vitamin B6 (5-7mg)
• Brown rice
• Ginger root tea
• A little exercise
• Using mouth wash after vomiting and meals can help keep your mouth feeling clean in order to reduce nausea

Fetuses hear a lot like how we hear a conversation through a thin wall or closed door (lots of low muffled tones, not a lot of high frequencies).  They are able to hear voices filtered through tissues, bones, and fluid.  So by about week 24, they recognize and are calmed by their mothers' voice.  Now, they can't distinguish one word from another; rather, the rhythm and melody of voices they hear serve as their foundation for language. That's why so many moms read aloud to their children, even before that first night out of the womb. It is encouraged that you make it a practice to read aloud to your growing baby. Not just for brain development but also so your baby can hear your voice so s/he can create an auditory bond at an early age.  Listening to music is also recommended during and after pregnancy as it is helpful to brain development.

As with all things pregnancy related, your mood swings will define how interested you are in sex.  And if you want to have sex, go ahead – as long as your pregnancy is proceeding normally, you can have sex as often as you like.  If your uterus is in the typical spot, there is no risk of hurting your baby from impact.  Keep in mind that the standard missionary position is likely to get uncomfortable as your belly gets larger.  There are cases in which you shouldn’t have sex, and your doctor will let you know about that.  S/he may recommend that you refrain if you have any risk of pre-term labor, or if your cervix begins to open early, have placenta previa, or if you’re leaking amniotic fluid.  And of course, if you don’t feel like... then just don’t, it is ok to not want to.  Be sure to let your husband read this ;-)

Here are some suggestions to help you get a comfortable night’s sleep when your body is just not listening to your mind:

• If you have trouble breathing (from the weight gain), try pillows, this will help pull the baby away from your diaphragm so your lungs can move up and down more effectively.
• Don't drink water after 6pm. This will reduce the need to get up to use the bathroom. No caffeine. Also, make sure you get 2 quarts of fluid a day before 6pm, especially if you're in a hot climate.
• Don't try to suffer through all the aches you might be experiencing. It's better for your mind and body to quiet the pain (with Tylenol) so you can get the sleep you need rather than grit your way through the pain just to avoid taking medicine.
• Small glass of warm skim milk. The lactose in the milk stimulates insulin production, which helps proteins like tryptophan in the milk do what it does and help you fall asleep. If you are lactose intolerance (or develop it during pregnancy), try soymilk or rice milk.
• Create a dark and quiet environment in the bedroom, using the bed for sleep and sex, not for work, watching TV, or surfing the Web.
• Use that air conditioner. It's easier to sleep when its cooler and pregnant women are usually hot.
• Lie on your side. We know you're not going to lie on your stomach as your belly grows, but you should avoid lying flat on your back. That's because, the weight of your uterus compresses the blood vessels that feed the placenta. Lying on your left side is better than lying on your right side because it allows more blood to flow to the uterus.  But either side is better than your back.

• Tobacco & second hand smoke
• Alchohol, marijuana, and other recreational drugs
• Spray paint and paint thinner
• Bispherol A. In plastic water bottles, number 2 or 4 inside the triangle at the bottom of the bottle are ok. But 3,6,7,8, & 9 are not.  Number 1 is ok, but not reusable.
• Pesticides
• Heavy Metal like mercury & lead
• Solvents like xylene, benzene, tetrachloroethylene, aceton (nail salons), and formaldehyde
• Anesthetic gas 
• Radiation and radon.  Like excessive x-rays.  Spend $15 on a radon kit and leave it in the basement to see if your house is leaking this gas from the soil.
• Hot dogs, lunch meat, and saturated fats
• Trans fat
• High fructose corn syrup
• Sushi, under-cooked meats, soft cheeses, & and unpasteurized milk or cheese.
• Ibuprofen, Naproxen, and Aspirin
• Accutane which is in most acne medications
• If you are taking any medications, talk to your doctor before stopping so you can both determine the risk/benefit value of stopping use of any medication.

After nine months of your body being kicked, torn, & stretched, you might think—What the heck happened to my body??  Here are some guidelines to help you get fitting back into your old clothes:

Weight: You see a few moms who can fit into their size 2 jeans just hours after pregnancy… well, those cases are extremely rare cases. The best approach is to be patient.  Remember that it took nine months to add the weight, and a good goal is to take nine months to drop it. Breastfeeding will speed it up.  Most women hang on to the last few pounds until they wean their babies. The key is to make sure that you have sound nutrition. You should also create a workout routine. Any good weight loss program is not only about the tools but also about your expectations and attitude. Be realistic and make smart choices and those old comfy jeans will be hugging your hips in no time. Remember-- No jogging while carrying a baby because you want to avoid any shaking of his/her little brain.

Abs: The prospect of trying to eliminate your post-pregnancy belly and find your toned abs is a tough one. There are a number of ab workouts you can build into a routine, as well as yoga poses like modified cat, which is done while you're standing in the shower. It helps the abs without putting a whole lot of pressure on the muscles. Keep in mind, a flat stomach is not only about core strength but also eating right.  This means avoiding the simple carbs that set up camp on your hips or waist unless you are running marathons to burn the sugar.

As wonderful an experience as parenthood is, the bleep hits the fan pretty much the moment baby enters the outside world. S/He needs to eat, you need to sleep; your nipples are sore, and your brain is numb; s/he gets gassy on a 24/7 basis, which of course leads to crying. About 1 to 2 hours a day on average, crying is his main means of communication. While it tests our nerves, it is totally normal, and soon you'll learn to decipher what s/he is trying to tell you.  Here are some techniques that can help you keep your little one calm and comfy in those first weeks and months:

Skin-to-skin contact.  Rest the baby's front on your chest for a few hours a day. Called "kangaroo care," it's been linked to calmer babies, improved breathing, fewer infections, and better sleep sync between mom and child. Many cultures follow this practice. In the early days, it was found to increase the survival rates for low-birth-weight infants. It's now being used as an adjunct to help treat preemies, but still is recommended for fostering a good parent-child relationship in normal babies.

Kangaroo carry. Hold your baby in front of you, like a kangaroo, well as much as you can anyway. It's a perfect way to carry your newborn. In this position, s/ he can smell you, hear your heart and lungs, and feel the warmth of your body.  All together creating an even greater bond.

Swaddle. Some people think this seemingly mathematical formula for wrapping a blanket around a baby is done for warmth, and some think it's for comfort. (Still others think that the full-body swaddle seems more like a straitjacket than anything else.) But the major reason swaddling is so important is because it helps limit the startle reflex, so babies don't wake themselves up.

Follow these step-by-step illustrations for creating a secure swaddle.

Daily massages. In a few years, you'll bond with your baby on car rides, shopping trips, and Sunday morning snuggles. In the first few months, one of the best ways to bond is a daily massage routine that will help relax him (and you). It's especially nice for dads who feel out of the loop with breastfeeding moms -- and it's also been shown to have innumerable other benefits, such as teaching a baby to deal with stress, calming colicky babies, stimulating nerves in the brain that facilitate food absorption, improving immune function, and helping babies fall asleep more easily. Do it when he's quiet, yet not ready to fall asleep. Here's how. And pick the same soft music each time; he will connect the sound of the music with the relaxation of the massage.

Seven simple things he can do to show his love during your pregnancy:

1. Give her foot rubs on a daily basis.
2. Take a bath together. Grind up dry oats into a fine powder, and sprinkle them into the tub. This is soothing and can help decrease any itching she may have.  Candles are always a welcome addition.
3. Take a picture of her every 2 weeks to document how her belly has grown. Generally speaking, women love this.
4. Exercise together. Focusing on each other's body gives you the double benefit -- good for your health and for your relationship.
5. Take baby classes together.
6. Be a flirt... flowers, random “lovey” text messages, etc.
7. Bust your tail around the house. The biggest thing you can do to help ease her anxiety is to take care of the things that you can do. Do the dishes, clean the floors, laundry.  She’ll really appreciate it.