In my many years working with women in the birthing world, one of the main concerns that always comes up is protecting the perineum from tearing. As a new doula and childbirth educator, I would respond to these concerns with the usual “cookie cutter recipe” response of heat packs, oils, and perineum massage. This recipe had mixed results when actually put into practice.

Since those early years of doula and childbirth education work, I have become much more knowledgeable about nutrition and the role it plays in successful birth outcomes. Through this knowledge, I now provide new “recipes” to the age-old question of how to prevent the perineum from tearing. The best part is that these recipes you can actually eat and drink! But before we see the recipes, let’s see why they actually work.

One of the reasons that the perineum can tear during the process of birth is because of the skin/tissue integrity of the perineum itself. To maintain good skin and tissue integrity, we need a variety of vitamins and minerals, including Vitamins A, B-complex, C, E, Zinc, Silica, and Essential fatty acids (EFAs). Sufficient levels of these vitamins and minerals will maintain skin elasticity and tone and can protect your perineum from tearing. The best way to get these vitamins and minerals is through the foods that we eat because our bodies can more readily assimilate those vitamins and minerals when they are in a natural form, as opposed to a supplement. Also, some pregnant women find that taking supplements can increase morning sickness, and general pregnancy malaise.

Here are two great recipes to eat during pregnancy to help protect your perineum:

Perineum Porridge

2 cups Raw Pecans (Vit. A, E, B Complex, and zinc)
2 cups Raw Walnuts (Vit. A, E, B Complex, zinc, and EFAs)
1 cup Raw Almonds (Vit. E, B Complex, and zinc)
½ cup Raw Flax Seeds (Vit. A, E, B Complex, zinc, and EFAs)
** Always buy whole flax seeds, and then grind with food preparation**
½ cup Raw Oat Groats or Whole Oats (Vit. E, B Complex, zinc, and silica)
1 cup in combination of raisins, dates, apricots, currants, peaches (or just pick your
favorites!) (Vit. A, B Complex, and C)
1 cup in combination of sunflower seeds, pumpkin seeds, hemp seeds, sesame seeds (or
just pick your favorites!) (Vit.B Complex, E, zinc, and EFAs)
½ cup Shredded, Unsweetened Coconut (Vit. B Complex, C, zinc, and EFAs)

Preparation: Place nuts, seeds, oats, and coconut in food processor and pulse-chop until a cereal-like consistency (a little chunky and a little fine). Mix in dried fruit (add fresh fruit just before eating). Dried mixture can be stored in refrigerator for up to 2 weeks. Recipe yields 5-7 servings. Especially good when eaten with almond milk!

Perineum Smoothie

Combination of Chard, Kale, and Spinach to fill blender half-way
(Vit. A, B Complex, C, E)
1 Banana (Vit. A, B Complex, C, E, and zinc)
Choose 1 of the following:
Apricot (Vit. A and C)
Peach (Vit. A and C)
Orange (Vit. B Complex andC)
½ cup Berries (Vit. C)

Preparation: Place greens in blender with enough water to cover and blend until liquid. Add fruit and blend until smooth. For a creamier consistency, use frozen bananas. Recipe makes 1 serving. *Note: Always make smoothie just before drinking for maximum nutritional benefit! *

Related Articles:

1. How to Eat to Avoid Morning Sickness
2. Great Smoothie Recipe for Pregnancy
3. Gestational Diabetes

As many of you readers know, I have been following a raw food diet for almost 2 years. This has had tremendous positive results on my health in all areas: physical, mental/emotional, and spiritual. It is something that I love and am very passionate about. In December we found out that we are expecting another addition to our family. Filled with such wonderful news, I was excitedly looking forward to continuing on my raw food path as I created this life within me on the most nourishing, loving foods that I could provide. Thoughts of me munching juicy fruits with a beautiful big belly brought such a smile to my face and joy to my heart. So, you can imagine my dismay when my vision of a perfectly raw pregnancy started to blur.

We had had a potluck the night before finding out I was pregnant, and I had filled my family and friends with wonderful, tasty raw food creations that they all raved about. When I woke up in the morning I took a pregnancy test, as I had a suspicion that I might be pregnant. When those two lines showed up on the stick, I woke my husband up to share our good news. After which, I spoke to my dear friend who would be our midwife. After sharing my family’s good fortune, our conversation turned to other topics, such as what we were doing that day. I told her that I would have my smoothie and then run some errands. We made plans to have dinner at their home later that evening.

Following my usual routine, I had many days that first week where I continued to follow my raw diet without problem. Then, just when I started to think, “Hey, I am really doing this raw pregnancy thing!” it hit…morning sickness. Not just any morning sickness either. This was the all day, don’t let me see, smell, taste, or hear any food being made, or eaten. We’re talking serious morning sickness. My memory went back to my pregnancy with my daughter, Ivy. With her, I had 9 months of morning sickness HELL. I became quickly discouraged. I didn’t want to go through that again! Every thing I had read thus far on raw pregnancy said that women on a raw diet don’t get morning sickness. It was one of the main things I was looking forward to with this pregnancy. I tried to tell myself that maybe it was a fleeting thing and that it would go away soon. I just needed to stick to my raw diet.

For the next month I struggled with feelings of guilt and confusion as I tried everything I possibly could to get rid of my morning sickness with no success. I tried eating small amounts every few hours, in case it was a blood sugar thing; I tried Nux Vomicus and Pulsatilla homeopathics, and they didn’t work either. Ginger provided no relief, nor did lemon water, Chinese dried plums, or any of the other numerous things women have said alleviated morning sickness through the ages. I was so confused. Everything that was in my raw diet as a staple prior to pregnancy sent me running for the toilet as soon as I saw it, or sometimes even thought about it. No greens smoothies, salads, nuts or seeds. I was still able to eat fruit, but I felt I needed more. But what? I finally broke down and decided to try some cooked food. I started out with toast and brown rice. These were things I knew people ate if they had stomach problems (BRAT diet), so I thought they would be the best bet. They made me feel a little better, but still nothing like eating raw used to do for me before this pregnancy. I even tried bending the “raw rules” by going on the theory that raw doesn’t have to mean vegan. So, I tried some raw smoked salmon. At first I thought that it helped, but then the feelings of guilt set in. I began to struggle less with not wanting to eat anything and more with the thoughts that what I wanted to, or even dare I say needed to eat was not raw.

I now had a moral dilemma on my hands and in my heart. Do I eat what my body is saying that it wants (on the premise that it didn’t send me running for the toilet), or did I stick to my “image” of being a raw foodist? I teach raw food classes, I make raw food meals, I am the matriarch of a raw food family- what would people say if they saw me eating something cooked! I didn’t want to be a hypocrite. Around the same time as all this was going on, I had a few Psych-K rebalancing sessions. One of the balances is called a “Core Belief” balance. In this session, I found out that I had a core belief that was out of balance. The belief was “ I accept change in my life”, along with the affirmation “I joyously release the past, and look forward to the future”. For many weeks after the session I worked on this core belief. I also meditated and asked for help from the universe on what I should really be eating and thinking during this pregnancy. The universe listened, as it always does, and responded in many ways to affirm my worst fears.

My first conversation with the universe came in our local coffee shop when I ran into an acquaintance that I had met a few months back and had seen a few times at some gatherings of a friend of mine. I told him that I was pregnant and struggling with my food options. He responded by telling me a story from Meher Baba, a religious leader from India. In the story, Meher Baba was speaking to a large group of people. After he was through, a man from the crowd came up to him. Meher Baba asked him what ailed him, as the man looked frail and weak. The man said that nothing was ailing him, but that he was trying to follow the vegetarian teachings Meher Baba spoke of. Meher Baba asked what the man did for a living, and the man told him that he was a hard laborer. Despite his teachings, Meher Baba explained to the man that he should eat meat…for the soul has no place to live if the body is not well. And, our goal on this earth is to nourish and empower the soul. My second conversation with the universe was more brief, but just as empowering. Speaking with another friend of mine, I recounted my food struggles as well as the afore mentioned encounter in the coffee shop. I emphasized how confused I was because I hated hypocrisy and did not want to look like a hypocrite to the people in my life that use me as a good “role model” for living a raw foods lifestyle. She asked me quite bluntly “Is it more important to you to have a healthy pregnancy, or to put on an image?” She went on to say that the people that are really important in my life will understand if I have to change what I eat to ensure my health and happiness, as that is what they want for me an d my baby – a very wise woman indeed. But, I still wasn’t quite ready to accept that I needed to change.

My final, and most convincing, conversation with the universe came the day that I woke up and craved sausage. Not only was it not raw…it was meat, cooked meat at that! I finally put up my hands and said, “I surrender”. I will change. I will listen to my body and stop fighting it on the issue of cooked food. I hadn’t wanted anything to eat thus far in my pregnancy. So, for a craving to appear out of nowhere was enough to get my attention. My husband and I went out to a restaurant in search of sausage. But, only after he promised me that he would not mention it to our children, and wouldn’t give me a hard time about it either. I cringed as I ordered the sausage, and again when it sat in front of me on my plate. What was I doing?! I checked in with my body again, just to make sure it didn’t just have a momentary lapse in sanity. Nope…it was sure. For the first time in this pregnancy I actually wanted to eat something. It looked good, it smelled good, and dare I say I was actually excited to try it. I lifted the fork to my mouth, and took a bite. It tasted o.k. But, o.k. was better than anything previous that I had tried, cooked or raw. After that first bite, I didn’t want anymore though. It was then that I realized that this was more a struggle in trusting my body than what I actually put in it.

Once I accepted that a change in my diet was o.k. , and sometimes even useful, things started to change. I tuned into my body and started eating what it said I needed. I remember 2 whole weeks where all I wanted was oranges, then grapefruit the next week. After about a month of intuitive eating, still mostly raw, but some cooked, my body started to feel better. My morning sickness subsided, and I started craving the wonderful raw foods that were so beloved to me prior to my pregnancy.
Now, into my 5th month of pregnancy, I am back to an almost 100% raw vegan diet. There are the occasions when I do eat cooked vegetarian/vegan foods, but now I don’t feel guilty about how I look to those around me. I even saw one of my students who had attended one of my raw food classes at our local Indian restaurant and didn’t feel like I had to hide. I won’t say that I’m not still a little disappointed that I wasn’t able to achieve the 100% raw pregnancy that I wanted; but, I have made peace with it. If it weren’t for the process of being raw prior to my pregnancy, I never would have recognized the signs and signals my body was telling me about the food that it needed. Being raw has taught me the fine art of intuitive eating, and to trust my body. I look forward to being more and more raw everyday, and raising our new child with the insights, love, and healthfulness that we have already experienced as a raw family. And, if for some reason I am never 100% raw again…I think I am o.k. with that now. I am still a lot better off being 80% raw than most people are who struggle to make sure they work a piece of fruit into their day.

Related Articles:

1. How to Eat to Avoid Morning Sickness
2. Why Nutrition is SOOOO Important
3. Sleeping and Eating Oh My…

I’d bet that many of you reading this have been told by your doctor to limit your salt intake during pregnancy. My studies and experience have taught me that not only is this mostly false, but the average caregiver out there imparts so little information about nutrition to their clients that even good advice can be misinterpreted.

When you hear that salt is “bad” in pregnancy, it’s not a completely false statement. There are many kinds of salt- from iodized salt, to sodium bicarbonate to monosodium glutamate to completely unrefined, pure sea salt. All of these “salts” are not created equally, and what needs to be part of the salt/pregnancy discussion is what type of salt you are using.

I agree- there is no nutritional value or place for processed foods in a healthy pregnancy.

Fast food, chips, pretty much anything packaged is preserved and enhanced with “bad” sodium- whether it be monosodium glutamate (MSG) or other processed salt flavorings. Deli meats, bacon and sausage are notorious for being chock-full of the kind of salt that your body can’t process. So, I’d agree-limit this type of salt in pregnancy to keep your blood pressure stable and normal and to avoid swelling, headaches and liver problems. Processed foods are brimming with preservatives and chemicals that the pregnant body should not have to process. So, again, when it comes to these foods and this “kind” of salt- avoid it or at least limit it as much as you can.

The problem is that many caregivers do not differentiate between these types of foods and the kind of unrefined, unprocessed salt that your body needs to maintain balance. Prescribing a “low salt diet” does not take into account that as living beings we all need salt to make new cells and keep our bodies going. Salt in this form is beneficial and wonderful and anything but harmful and something to avoid.

Unrefined, real sea salt is almost gray in color and slightly damp in feel. It contains trace elements and minerals that act as electrolytes and keep the correct balance of fluids in the bloodstream. “Good” salt actually attaches itself to water and pulls it back into the bloodstream, instead of letting it leak out into the extremities- the pathological swelling of pregnancy that is so typical and normal for so many pregnant women. Unfortunately for these women, the swelling only gets worse and worse and more painful as the pregnancy progresses and they follow the low-salt recommendations of their doctor.

The Brewer Diet is my recommendation for pregnancy, and it includes not only enough calories and protein to grow a healthy baby and placenta (2700 a day and 80-100 grams a day, respectively), but also salt to taste and hydration. In creating the diet and conduction research to prevent toxemia in pregnancy, Dr. Brewer found that if he gave the same pregnant woman the same meal at several different points throughout her pregnancy, that she instinctively added more salt as her pregnancy advanced. Dr. Brewer proved, through this experiment and others, that salt is needed in pregnancy and plays a vital role in blood formation and in the general health of mom and baby.

If you have never tried “real” salt, it is worth the experiment! It is part of a healthy, whole foods diet for pregnancy and beyond.

Related Articles:

1. Why Nutrition is SOOOO Important
2. How to Eat to Avoid Morning Sickness
3. Will Your Baby Come Too Soon?

I have been pregnant three times, and I know how I’m not the only one that felt like I was eating the same things, day in and day out. I see pregnant women on a regular basis, and I am always looking at their diets, trying to come up with suggestions to add even more healthful calories and protein to their diets. Instead of just suggesting more eggs or more greens, I have been compiling a “pregnancy cookbook”. Below is one of my favorite recipes.

Smoothies are a great way to work in lots of calories, protein and even supplements without having to do too much work. They can be great snacks or even meals, depending on the ingredients.

I came up with this one during my pregnancy because it has a lot of ingredients that made me feel good, and it packs a nutritional punch.

The milk and yogurt cover your calcium for most of the day. The flax seeds (store in freezer to prevent rancidity) are a source of omega 3’s-great for building your baby’s brain. Almond butter and eggs are 2 good protein sources, and the berries add some antioxidant power and vitamin C. Also, because eggs contain albumin, they give your stressed pregnancy liver a break in helping to break down your proteins.

My favorite coconut oil is Garden Of Life Extra Virgin. Whatever you choose, make sure it is organic, unrefined and unprocessed. (This brand actually tastes like coconut, but coconut oil is not created equal, and some really taste awful.)

Maryn’s Power Pregnancy Smoothie

½ cup milk (almond, raw, whatever you like)
1 cup plain, whole-milk organic yogurt
frozen banana, (½-1)
1 TBSP flax seeds
3 TBSP coconut oil (great for regulating blood sugar)
1-2 TBSP almond butter
2 raw eggs
frozen berries to thicken it up (blue/raspberries are good)
cinnamon, or other spice if you like it

Just put everything but the frozen fruit into blender and blend on high. Then add the frozen fruit and blend again. (Blending the coconut oil with the other ingredients first will prevent it from forming little balls of oil once it comes in contact with the frozen fruit). This smoothie is great for breakfast because it has just a little natural sugar, 30 grams of protein and over 700 calories!

Related Articles:

1. Nutritional Protection for your Perineum
2. Will Your Baby Come Too Soon?
3. Gestational Diabetes

What is it?
Also called “gestational carbohydrate intolerance”, “abnormal carbohydrate metabolism” or type 3 diabetes, gestational diabetes is a transient condition that occurs and is diagnosed only during pregnancy. The word “diabetes” was used (instead of “glucose intolerance”) so that insurance companies would cover costs. GD is quite different than “true” diabetes (which comes with its own set of risks in pregnancy).

Type 1 diabetes lends itself to extreme variations in blood sugar levels, whereas as GD there are normal or elevated levels of insulin and normal glucose metabolism in early pregnancy. Both types 1 and 2 can damage mom’s kidneys and circulatory system, but this damage is not seen with GD. The diagnosis of GD is based largely on lab values.
(Varney 353, Frye DT 311-313)

According to Anne Frye, GD is a “diagnosis in search of a condition…another example of normal pregnancy physiology being construed as pathology”. Gail Hart, in her latest Research book (2005) feels the same. The diagnosis of GD as a “disease” is based on ever-changing lab values that do not take into consideration that a pregnant woman’s blood sugar levels run higher than when not pregnant, and that in general women metabolize sugar much differently when pregnant.
(Frye DT 316)
(Hart Research Updates 2005)

Who is at risk?
According to Varney, all women should be screened at 28 weeks regardless of any risk factors. ACOG says that women who are low risk do not need to be screened. Those who are at risk should be screened at the first visit, at 28 weeks and at 34-36 weeks. Risk factors include: any family history of diabetes, history of previous unexplained stillbirth, poor OB history, previous birth of 9 lb. (or more) baby, nonpregnant weight of more than 180 lbs., recurrent yeast infections, recurrent glucose in urine not associated with diet, GD in previous pregnancy, over age 25, preeclampsia or chronic hypertension, polyhydramnios. Also considered high risk are women who are Hispanic, African American, Native American and Asian.

(Varney 353)
(Frye DT 314)
(Hart 2005)

How is it treated?
Like many pregnancy complications, GD can be “controlled” with an adequate but not restrictive diet. This means getting rid of refined carbs, increasing complex carbs, lots of small meals throughout the day as well as moderate, regular exercise. Calories and protein are still very important, and the woman can add enough extra protein to provide 1 g/protein for each pound of body weight. Weight gain and salt should not be restricted. The woman should continue taking her fasting blood sugar and 2 hours after each meal. If there is not a change for the better, insulin may be needed and she may have true diabetes.
Vitamin B6, as well as supplemental chromium can be used. Chromium can be taken a few times a day or with every meal, depending on how the woman feels best.
(Frye DT 322)

What are the associated complications?
There is debate on what the risks are to mom and baby when speaking of gestational diabetes, and not true diabetes that happens during pregnancy (there is definite risk to mom and baby with this scenario, and all sources seem to agree that this is true).
Gail Hart describes GD as a “process” and not a disease, one that does not harm mothers or babies. She agrees that a true diabetic has risks and will show signs and symptoms in every way of being diabetic. The GD mom that is labeled as such just because of a lab value (who shows no other signs or symptoms) is at no extra risk. Her baby is likely to be larger than 9 lbs., and that baby has the same risks that all larger babies have (higher c-section rate, shoulder dystocia, long labor, higher risk of hypoglycemia after birth). Hart feels that the only risk to a mom with GD is being called a “gestational diabetic” because she may be placed on a restrictive diet that will cause problems like PIH, preeclampsia and preterm birth. (Hart 2005)

Varney instructs the midwife to be alert for polyhydramnios after 28 weeks in the mom with GD, and to instruct her to perform kick counts daily. The risk of GD and perinatal mortality only increase when the mom also develops PIH or preeclampsia. (Varney 355) The mother faces long-term risks, having a greater chance of GD in later pregnancies and a higher risk of diabetes mellitus in later life. (Varney 353)
Myles writes, “the strongest evidence suggests that fetal macrosomia and cesarean section rates are increased”. Also, there appears to be a link with the raised glucose levels in utero and the development of diabetes in later life. Women that have GD may develop type 2 when they are older. (Myles 345)

*********************

Despite all the controversy, the one thing we know to do to “treat” carbohydrate intolerance is to focus on diet. Protein is important, as are limited carbohydrates (and even then, only complex carbs) and the virtual elimination of refined sugar and sugars in general. If you are struggling with sugar issues, this diet should help you feel better and help control your glucose readings.

Sources:

Murray, Michael, N.D. Diabetes and Hypoglycemia-How You Can Benefit from Natural Methods.

Diet Modification Plan for Carbohydrate Intolerance

Good choices (protein and low-glycemic index options):

nuts/seeds
nut butter
meat
fish, seafood
eggs
cheese
plain yogurt
stevia
raw agave nectar
unsweetened almond milk
oatmeal
sprouted grains (breads, cereal, crackers)
green veggies
peppers, tomatoes, avocados
green apples
berries
broths
quinoa
legumes (peas, beans, lentils)

Poor choices (high sugar/carb content, high glycemic-index choices):

white flour (bread, crackers)
white pasta/rice
potatoes, root vegetables (celery, squash), corn
cow’s milk
juice
citrus fruits, bananas, figs/dates, grapes, raisins, mangoes (any high-glycemic fruit)
refined sugar, sweets of any kind
dried fruit
honey, jams, jellies

Be sure to eat protein every 2 hours.
Helpful supplements include prickly pear juice, chromium piccolinate, B vitamins (particularly B6). Also helpful is cinnamon, stevia and coconut oil. Guava has been shown in studies to reduce blood sugar levels.

A tea made of string bean skins (1 cup 3X day) will provide inulin, a precursor to insulin. Cucumbers are nourishing to the pancreas, and liver (fresh or in capsules) can help with insulin. (Diagnostic Tests, 321)

Exercise!! Even walking 20 minutes a day will help your body regulate carbs better.

Related Articles:

1. Why Nutrition is SOOOO Important
2. Great Smoothie Recipe for Pregnancy
3. Sleeping and Eating Oh My…

As many of you know already, or soon will find out when you open the barrage of books on pregnancy, there is a lot to learn about nutrition during this wonderful season of life. There is plenty of information out there about 3 servings of this or that, and which supplements to take to make sure you and your baby are healthy. But, before you get overwhelmed, let’s take a step back and talk about basic nutrition. After all, good nutrition during pregnancy is the most important factor in making sure that you have a successful, positive natural birthing experience.

To begin with, let’s remember that our bodies instinctually know what they need and if you allow yourself to tune into this, you will gravitate to what your body needs at any given time. Pregnancy is no exception. When you are pregnant, your body will crave foods that have the vitamins and minerals that you need to maintain a healthy pregnancy, and what your baby needs to be healthy and strong.

Many pregnant women worry about morning sickness, and how they will get all the nutrition they need when they either can’t eat, or what they do eat is coming right back up. If you know the basics of how your body responds to food, you can develop a program for eating that will minimize morning sickness symptoms and keep you energized all day. First off, let’s look at when to eat. The natural cycle of your body is to eat very little between 7pm and 10am, so having small, light meals during this time will keep nausea to a minimum. Between 10am and 7pm our bodies naturally will want to get the majority of its calorie and nutritional needs met. Having more nutritionally dense foods frequently throughout this time of the day will again keep those morning sickness symptoms at bay.

Next, let’s look at what to eat. This is often a tricky subject with so many different types of eating/food choices out there. Women often get conflicting messages about what they should be consuming. But, if you keep in mind that as long as you are eating a well rounded diet, high in vegetables and fruit, and you let your body guide you, you will not only get all the nutrition you need, but you will also experience much less fatigue, and nausea. Why high vegetables and fruit? Because vegetables and fruit are the easiest for our bodies to digest. When foods are easy to digest, our stomachs produce less acids, and less acids means less morning sickness. You may be wondering, what about protein? Fruits and vegetables have a lot more bio-available protein in them than dairy and meat. However, to get all that protein you would have to eat a TON of fruits and veggies, and most of us don’t have time to “graze” all day long to meet those needs. Two great options to increase your protein are to drink green smoothies (see recipe below), and to incorporate raw nuts and seeds into your diet. This basic combination of fruits, vegetables, nuts, and seeds will provide maximum nutrition and protection against morning sickness. Grains can be added as needed/ wanted to make for a full meal. Of course, not all of us are vegan, or even vegetarian, and that is o.k. The next on the list of “best foods” to add into your diet would be dairy, and then meat. These should be compliments to your meal, not the main course, as dense animal-based proteins can increase morning sickness. But, many women find that if they follow the vegetable, fruits, nuts, and seeds “guideline” and add in some grains as needed, that they don’t feel that they need to eat as much of the animal-based proteins. In return, they have more energy and experience less nausea.

The one category that experts agree to avoid during pregnancy is pre-packaged and processed products, especially those made with hydrogenated oils. These products have little-to-no nutritional value and often contain chemicals that are not good for you and your baby. In addition, they can increase morning sickness and fatigue and leave you feeling more hungry shortly after you have eaten them because your body didn’t get the nutrition that it needs. Food is always best eaten and assimilated in its most natural state. Following that rule will make it easy to stay away from pre-packaged and processed foods.

Unfortunately, studies have shown that our countries food supply as a whole has less nutritional value than it did even 75 years ago. So, to make sure that you are getting the best possible nutrition, eating organic foods is the best choice. If organic foods are not an option, than just make sure to wash your produce thoroughly with either a commercially available produce wash, or good ol’ soap and water with a vegetable brush. In addition, taking a high quality prenatal vitamin is essential. There are many brands to choose from, but the best brands are the ones made from whole food ingredients. If they are not made from whole foods, the supplements can be very hard on your system, specifically your liver. Often times, these are the prenatal vitamins that many women say they throw-up when they have morning sickness.

Eating a healthy, well rounded diet doesn’t have to be overwhelming during pregnancy. If you remember to listen to what your body is saying that it needs, and eating a well rounded diet throughout the day, you and your baby will be well on your way to happy, healthy, morning sickness free days.

Recommended Readings:
The China Study by Dr. T. Collin Cambell and Thomas M. Campbell II; http://www.thechinastudy.com/

The Garden Diet by Storm Talifero:
http://www.thegardendiet.com

Raw Pregnancy, Ecstatic Birth by JinJee Talifero:
http://www.thegardendiet.com

Sunfood Nutrition by David Wolfe

Conscious Eating by Gabriel Cousens, M.D.

How do I get nutrition when I have morning sickness?

This is a question that many women ask early on in pregnancy. Of course you want to get the best nutrition you can for you and your baby, but when you feel nauseous a lot of the time, how are you supposed to do that? Green smoothies are packed with vitamins and minerals that your body needs and can provide you with nutrition as well as help decrease your morning sickness! Smoothies are an easy meal, and can be drunk in place of any meal, or as a good in-between meal snack. Did you know that calorie-for-calorie, spinach has more protein than steak? It’s true!

Basic Smoothie Recipe
Spinach or other greens (chard, kale, lettuce, dandelion, etc.)
2-3 Bananas
Water
Fruit of choice (mix and match!)
** Fill a blender to the top with spinach. Add aprox. 1 cup of water. Blend until smooth, adding water as needed. Add 2-3 bananas and blend again until smooth. Add your fruits of choice and blend again until smooth. **
Some Good Fruit Combinations:
Strawberry & Kiwi
Orange & Pineapple
Apple & Pear
Nectarine/Peach & Plum
You can always just add 2 of the same fruit too! (i.e. 2 apples, 2 kiwi, etc.)
To Add More Calcium: Add in some almond milk
For Severe Nausea: Add in some ginger
To Add More Protein: Add in some hemp or flax powder

Related Articles:

1. The Salt Myth
2. Why Nutrition is SOOOO Important
3. Great Smoothie Recipe for Pregnancy

Take responsibility for your pregnancy and for the health of your baby. In response to a reader that has accused me of perpetuating the myth that “premature birth is somehow the mother’s fault”, I feel I must address all of my readers. This email comes as a response to my last article, You Have the Power to Experience a Full-Term Pregnancy.

I am outraged, frankly, that the editor of Preemie magazine would rather quote a statistic (namely, that “60% of premature births have NO KNOWN cause”) than be on the side of helping solve the problem. I am sure this magazine is a great resource for parents of early babies. I know that it can be an awful thing to have a really early, sick baby be born to you, especially when you’ve been told there is “no reason” for it. How absolutely frightening that must be to think there was nothing you could have done, or will be able to do in the future if pregnant again.

I wholeheartedly agree that these parents need resources, they need support and information once the baby is here. But why aren’t we focused on how we can avoid that in the first place?

This magazine, as well as the “big business” of NICUs and premature baby care, are all on the other side of prematurity. They are not interested in helping solve the prematurity problem, because it would cost a lot of people a lot of money. They are not the solution to the problem, but the band-aid to an epidemic, really.

Even if I somehow believed that there was “no reason” for 60% of premature births, that wouldn’t be enough to stop me from trying to figure it out and get information into the hands of all pregnant women.

Information that can save their lives, and their babies lives, at no cost and at absolutely no risk to them AT ALL.

I will say it again. Nutrition underlies almost all pregnancy problems, whether it is prematurity or preeclampsia. That’s not to say there aren’t other reasons for problems, like undetected infection. Here is a quote from Dr. Brewer’s book, What Every Pregnant Woman Should Know About Nutrition, Bedrest and Drugs in Normal and High Risk Pregnancy:

”Research conducted and reported in the medical literature over the past century provides conclusive evidence that toxemia of pregnancy is a disease of incorrect nutrition and that incorrect nutrition is also associated with the vast majority of cases of preterm labor”.

In response to this email, I encouraged this Preemie editor to read up on Dr. Tom Brewer. He has a wonderful website, and the aforementioned book of which I am in the middle of right now. For those of you that don’t know, his focus was on nutrition and pregnancy and he was able to come up with a lot of answers both in his practice and in the thousands of phone calls he received from pregnant women over the years.

Dr. Brewer went into communities where there were high rates of prematurity, preeclampsia, etc. and was virtually able to eliminate these problems with diet. Dr. Brewer was a competent OB himself who realized that both diet and attention to the woman avoided so many issues.

I want to empower women. I refuse to go with the pity party, trying not to offend women that think I am saying they did a “bad job” in their pregnancies. There is no such thing, but there IS knowledge and power and research. When it comes down to it, we all do the best that we can do and sometimes worst of all, we wrongly BELIEVE that we are doing the absolute best for ourselves and our babies. It is not a woman’s “fault” per se, but it IS her responsibility to take charge of her own pregnancy and choices.

It is our JOB to do better for our babies, to find answers. Just because your doctor isn’t giving you this information, just because Dr. Brewer’s work is not as mainstream as it should be…..it doesn’t matter. Take responsibility for your pregnancy and for the health of your baby.

Related Articles:

1. What the Medical World Hopes You Won’t Read About Premature Birth
2. Will Your Baby Come Too Soon?
3. The Salt Myth

Sleeping and eating are both big deals in a pregnant woman’s life.

The body needs food, and rest in great quantities so that it can grow a healthy baby and placenta. But although sleeping and eating are vital, they can also be a real challenge to a nauseous, unable-to-sleep woman who may even have heartburn (what fun!) or indigestion.

Pretty ironic, if you think about it. Luckily, there are things you can try if you are experiencing any sleeping or eating uncomfortableness, and all come without a prescription. Nausea and insomnia be gone!

Problems getting to sleep and even staying asleep afflict pregnant women everywhere, especially as pregnancy advances. Getting to sleep requires the body and mind to be relaxed. Epsom salt baths (for at least 20 minutes) are wonderful for getting rid of pregnancy soreness, and with a few drops of lavender essential oil thrown in, can be quite a treat. Epsom salts are magnesium sulfate, which is a deep muscle relaxer. A similar effect can be felt from taking calcium magnesium supplements right before bed. To relax the mind, try meditation and deep breathing. And don’t forget the pillows! Use a body pillow for support or as many regular pillows as necessary to take the pressure off.

Another common reason for not being able to get to sleep or for sporadic wakings in the middle of night is the pregnant body’s request for food! The funny thing is, women often don’t realize that they are waking up because the blood sugar is low. You might not necessarily feel hungry, but it is often the case that eating some protein will send you right back to sleep immediately. Protein before bed can also curb nausea, another plus.

Speaking of nausea……the exact cause of pregnancy nausea (especially early nausea) can differ from person to person, but generally the problem is an excess of hormones (not a bad thing) or low blood sugar.

How do you know which category you fall into?

If eating makes you feel better, even for only 20 minutes, then your problem may be more blood-sugar related. In any case, eating small amounts very often is the best defense. Small amounts of protein are even better and can get you to the point where you can eventually eat more. It’s a vicious cycle- nausea followed by not eating tends to produce more nausea, so a conscious effort to eat (even though it sounds so gross!) is worth it.

Last but not least is heartburn. Some women deal with this their entire pregnancies, and some only at the tail end (and some not at all, luckily). Heartburn is largely due to the relaxing of the little “gate” that separates the stomach from the esophagus. (This “relaxing” happens elsewhere in the body before birth, like in the pelvis, and it. otherwise is an important part of getting the body ready to birth a baby).

Unfortunately , it is none too pleasant to have a relaxed esophagus, and the best bet is really prevention. Especially if you are prone, no greasy foods. And like nausea prevention, eating small, frequent meals is best so that your body is never shocked by food! Staying upright after eating is preferable, too.

What if prevention has come too late? Consider taking digestive enzymes, which will help digest food and also papaya tablets (enzymes as well) that will help neutralize all the acidity. A liquid calcium-magnesium supplement can help by coating the stomach, as can eating raw almonds or carrot sticks after a meal.

Whatever you do, stay away from traditional antacids (like Tums, etc.) while pregnant. Used in excess, these candy-like things (although helpful) can be a risk to the health of your placenta, which also means a huge risk to your baby.

Related Articles:

1. Why Nutrition is SOOOO Important
2. 32 Weeks Pregnant
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Nutrition is the most important factor in predicting how well a pregnancy will go, and how both you and your baby will fare. This may seem obvious, but I have lived the medical mainstream pregnancy and I can tell you (or maybe you can tell me!) that this is not common knowledge in that world.

Now, in much of the slightly alternative pregnancy/birthing world, that is not the case. In my first pregnancy (which was OB-hospital based) not one person, ever, who was caring for me, asked what I put in my mouth on a daily basis.

Granted, I am studying to be a midwife now, so for this third pregnancy I have the people who are caring for me asking all of the time! I’ve filled out diet sheets, counted protein, kept tabs on my blood sugar-it doesn’t have to be even that complicated, but if you haven’t thought about exactly what you need and why to grow a healthy baby, here it is!

Here’s a very amazing pregnancy fact: by the time you are about 28 weeks pregnant, your body will have made 50% more blood!! This extra blood allows your baby and placenta to grow, so that there is enough blood to bathe the placenta, without neglecting your needs as well. The catch is this: your body can only manufacture this extra blood with enough protein and calories. That’s about 2,500 calories a day (yes, really!) and anywhere between 70-100 grams of protein daily. It is a lot of food, I agree. But if the food you eat is from whole, healthy, food sources then you will be providing your body with the fuel it needs.

And here’s another little known fact: the protein and calories are supremely important, but your body also needs salt in the right proportions to help with this expanding blood volume. Good quality salt, like sea salt, is a pregnant woman’s friend because it will help keep blood pressure and swelling down, while providing just the right fluid balance in your body. So, salt your food to taste and balance it out with enough fresh water to drink-about 1 quart per 50 lbs. of body weight.

So, what are the risks if you don’t eat this way? It varies from woman to woman, but anything from pre-eclampsia/toxemia, preterm birth to poor fetal growth to placental abruptions are possible. The good news is that providing your pregnant body with exactly what it needs puts you so much less at risk for all of these kind of complications, which unfortunately are pretty common. So, even if your doctor isn’t asking you what you’re eating, you can keep track yourself and just get a feel for what you consume on a normal day. Nobody’s perfect, but even the “best” eaters usually find some room for improvement. Most importantly, you should feel a positive difference from eating this way relatively soon. Eat up, mama!

Related Articles:

1. Will Your Baby Come Too Soon?
2. 32 Weeks Pregnant
3. The Salt Myth