But what is making you so tired? How can that tiny little growing being inside you be sapping so much of your energy? To fuel the baby-making, your body is producing more blood, your heart rate is up, your metabolism is working overtime, and you’re using up more nutrients and water. It also takes four months until the baby’s placenta  is complete. So it’s no wonder you are always fighting fatigue!

So when a nap is not an option, and the show must go on, what kind of energy boost can you hope for?  Sugar and caffeine may give you a temporary high, but after the initial surge in blood sugar you’ll plummet lower than before. What you need are some nutritious, energy-boosting foods to help you get through the day.

image credit: all diets review

Grazing (eating 5 or 6 small meals instead of 3 big ones) may be the best way to eat while pregnant. You’ll keep your energy levels even and avoid the nausea that may accompany a too-large meal. And be sure to drink plenty of water.

And while you’re not literally “eating for two,” your body does need about 300 extra calories per day.  Bon appétit!

Protein: Recommendation for pregnancy: 75 grams of it per day. Helps keep you energized and aids in the development of your baby’s rapidly reproducing cells.

• milk, cheese, and yogurt
• eggs
• lean meat and poultry
• fish and seafood
• beans, lentils, split peas
• quinoa
• nuts and seeds

Complex Carbohydrates:

• whole-grain breads, crackers, and cereals
• fresh, dried, and frozen fruits
• fresh vegetables
• baked potatoes with skin
• dried beans and peas

Iron: Fatigue can be related to iron-deficiency anemia, especially in pregnant women. Iron-rich foods will keep your irons stores elevated and help pump up your energy level.

• dried fruit
• spinach
• soy products
• lean red meat
• duck
• cooked shellfish
• cooked dried beans
• oatmeal
• iron-fortified cereals

Putting it all together: Here are just a few meal and snack ideas to help you get that little extra energy-lift.

• Sandwiches of whole-grain bread filled with grated cheese, tuna, lettuce and tomatoes.
• Salads with fresh veges and feta cheese
• Low-fat yogurt with dried fruit and granola
• Hummus with bread or vegetable sticks
• Fresh fruit
• dried fruits and nuts
• Hearty soups with veges, beans, legumes, chicken or meat
• Oatmeal or unsweetened breakfast cereals
• Fruit-shakes and fresh-squeezed juice
• Chicken breast with baked potato and steamed veges
• Whole-grain pasta topped with grilled veges and salmon

So I’m rather pleased to read The Truth about epidurals by Melinda Wenner Moyer,which relates that “concerns voiced by natural birthers are exaggerated.” And that’s a relief, because I’ve been really concerned that I was missing out on something, as I dozed through my contractions.

Ms. Moyer enumerates some of the main concerns that have been voiced about epidurals:

• Epidurals and other pain-relieving drugs contribute to the over-medicalization of motherhood. They argue that such treatments create a snowball effect, necessitating additional interventions and intrusions: IVs, synthetic oxytocin to speed up the labor process, catheters, blood pressure monitors, and electronic fetal monitors.
• Epidurals make it more difficult for women to push when it comes time to deliver.
• Epidurals lengthen labor.
• Epidurals’ numbing effects on pelvic muscles increases the risk of cesarean section, a surgery entailing a long recovery, risk for post-op infection or hernia, and future pregnancy complications.
• Epidurals prevent newborns from suckling properly, which could impair nursing success.

After examining the available research, Ms. Moyer cuts down these popularly held beliefs. Epidurals today (which are different than those administered 20 years ago) do not impede a woman’s ability to push. Epidurals have been associated with c-sections, but not as a direct cause. One study showed that women with epidurals did, in fact, dilate more slowly and take longer to deliver, but they were no more likely to undergo C-sections than women who did not have drugs. You can read her article for a complete review of studies and findings.

So now I’ll throw in my personal experience for what it’s worth! My first birth was induced at 42 weeks. I took the epidural, pushed for about 5 minutes, and delivered a lovely, healthy baby who had no trouble nursing. My next two births were also aided by an epidural, and again I had no trouble pushing them out, and they also breastfed without any apparent side-effects. No C-sections, thank God, and no post-delivery complications. It is definitely possible that the epidurals lengthened my labor, but if you can’t feel the pain, does a little extra time matter?

I have great respect for women who birth naturally without any drugs at all. I still envy them a tiny bit. I kind of want to know what that feels like. But I’ll probably take an epidural again if given the choice.

feature image: Womenshealth.gov

To start out with, Priscilla has a photographic memory for sound. She remembers everything she hears. When she was 4 or 5 years old, her mother would play Mozart concertos and after hearing it only once, she could play them back by ear. In school, she didn’t have to take notes because she remembered everything the teachers said!

After she gave birth to her son, she realized that each sound he made signaled something– hunger, tired, needs to burp, etc. By listening to the pre-cry sounds he made, she would know just what he wanted before he got hysterical. At first, Priscilla thought this was just a personal language between her and her baby, but after going out and hearing other babies’ sounds and cries, she realized that she had actually discovered a universal baby language!

You should check out her website, dunstanbaby, to learn more. But for a basic preview of the 5 baby sounds and what they mean, check out this video:

To summarize, these are the sounds to listen for:

“NEH“ This sound mimics the way a baby sucks, and means “I’m hungry!”

“OWH” This sound, similar to a yawn, means “I’m tired!”

“HEH“ (listen for the “h”) signals discomfort- something is bothering him, needs to change diaper, change position, too hot, too cold, etc.

“EAIR“ This sound means your baby has lower gas and needs some help releasing it. You may also notice him pulling his legs up.

“EH“ Baby has an air bubble in his upper chest and needs to burp!

Note that these sound are reflexes that are natural in all babies age 0-3 months. After 3 months these specific reflexes may disappear. If your baby has been responded to according to his needs (and the sounds he makes) he may continue using them beyond 3 months.

I am gonna go out looking for babies to test this on! If you have any experience with the Dunston Baby Language, let us know by leaving a comment below!

If you are looking for some ways to save– not skimp– on your baby, here are some tips to try!

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Total annual savings: $1,200

Total annual savings: $500

Total annual savings: $250

Total annual savings: $300

Total potential savings: $500

5. Know what you DON’T need: Liz Pulliam Weston at MSN Money points out that many things that people buy for their baby are simply unnecessary. A second-hand, waist-high dresser works great in baby’s room, and can double as a changing table if you put a changing pad on top!  A simple willow basket inside the cabinet replaces a diaper stacker. One car seat and a base for each car is great instead of one car seat for each car. And those coordinated crib sets are cute but mostly useless- bumpers, pillows, and fluffy blankets are not recommended for infants!

6. Go with hand-me-downs! Family and friends may be a great source of baby clothes and other gear that’s free and still in near-perfect condition. You can also find clothes, name-brand strollers, toys and other baby gear for a fraction of the new price by shopping at consignment shops, thrift stores, and garage sales. Don’t worry about germs, just about anything can be thrown in the wash or sprayed with disinfecting cleaners.

7. Free entertainment: Parents.com points out that your local library can be a great source of free mommy-and-baby activity.  Some offer mom-and-baby yoga classes and weekly story time for pre-walkers, wooden puzzles and other toys, and, of course, lots of great books.

Not surprisingly, this ad caused a huge stir. Personally, I kind of rolled my eyes and went on with my day, since I’ve happily and safely slept with all my three babies in my bed (currently sleeping with my 19-month old). What’s the big deal? I know that when done in safe manner, co-sleeping can actually be more beneficial for your baby than sleeping alone in a crib can be.

image from Babyphotos.co.in

Not that I think we should ignore the safety of the world’s babies. The men who unveiled the campaign, Mayor Tom Barrett and Commissioner of Health Bevan Baker, have the admirable goal of trying to reduce the city’s sky-high African-American infant mortality rate by 15% by 2017. At least nine children have died this year in Milwaukee in an unsafe sleep environment.  But is scaring responsible parents away from co-sleeping really the answer?

I would say no. For the record, there is no correlation between co-sleeping and SIDS. I’m with Dr. Sears, who states:

Every night millions of mothers and babies the world over sleep close to each other, and the babies wake up just fine.  Instead of alarming conscientious parents, like the recent shocking and insensitive ad campaign in Milwaukee did, as reported in the Journal Sentinel, sleep advisors should be teaching parents how to co-sleep safely.

You can check out this article by Dr. Sears for the “show-me-the-science” proof, but from my own experiences I can say that throughout the night, however deeply I may be sleeping, I am always aware of my baby. And not just the baby in my bed, but even my kids in the other room… I wake at the slightest movement. It’s like I’m subconsciously wired to jump out of bed at the tiniest rustle or whimper.

Or, as Dr. Sears puts it: “Mothers enjoy a heightened awareness of their baby’s presence, what I call a “nighttime sleep harmony,” that protects baby.  The co-sleeping mother is more aware if her baby’s well-being is in danger.”

Despite being easily and frequently awakened, I think my babies and I get a good night’s sleep together. I nurse them “on demand” and we enjoy each other’s warmth and closeness.  I know that this is not the most comfortable situation for every mother, but for me and my babies, it’s what works. And I know my babies feel the same way, because our older kids still love jumping into bed with us (although it gets a bit squishy with all those elbows and knees)!

Says Dr. Sears: “Research shows that co-sleeping infants cry less during the night, compared to solo sleepers who startle repeatedly throughout the night and spend 4 times the number of minutes crying. Startling and crying releases adrenaline, which can interfere with restful sleep and leads to long term sleep anxiety.”

And less crying and anxiety (I know I feel anxious when my babies cry, especially in middle of the night!)  is obviously beneficial for everyone involved! Then there are the extended health benefits of breastfeeding for babies and moms. Plus the research showing that “infants who sleep near to parents have more stable temperatures, regular heart rhythms, and fewer long pauses in breathing compared to babies who sleep alone.”

I should point out that Dr. Sears defines co-sleeping not as bed-sharing, but as “sleeping close enough to baby for easy comforting.” This could be in a crib in your room or a bedside sleeper. But for now, I’ll keep my babies in my bed, thank you very much!

So, how to do it safely? Here are Dr. Sears‘ guidelines:

• We recommend using a bassinet that attaches safely and securely to parents’ bed, which allows both mother and baby to have their own sleeping space, while baby still enjoys sleeping close to mommy for easier feeding and comforting.
• If bed-sharing, practice these safe precautions:
  • Place babies to sleep on their backs.
  • Be sure there are no crevices between the mattress and guardrail or headboard that allows baby’s head to sink into.
  • Do not allow anyone but mother to sleep next to the baby, since only mothers have that protective awareness of baby.  Place baby between mother and a guardrail, not between mother and father. Father should sleep on the other side of mother.
  • Don’t fall asleep with baby on a cushy surface, such as a beanbag, couch, or wavy waterbed.
  • Don’t bed-share if you smoke or are under the influence of drugs, alcohol, or medications that affect your sleep.

Dr. Sears concludes:

We have enjoyed sleeping close to our own babies.  I have promoted safe co-sleeping in our pediatric practice for nearly 40 years and have witnessed only positive outcomes, such as: babies sleep and grow better; promotes better bonding; breastfeeding is easier; and infants grow up with a healthy sleep attitude, regarding sleep as a pleasant state to enter and a fearless state to remain in.

Because I highly value safe sleeping arrangements, I have thoroughly researched this subject.  If you wish to read my research references that go into co-sleeping and bed-sharing in scientific detail, as well as more practical and safe nighttime parenting practices, consult the following:

Scientific Benefits of Co-Sleeping
Safe Co-sleeping Habits
7 Benefits of Sleeping Close to Your Baby
Co-Sleeping: Yes, No, Sometimes?

As well as our books, which can be ordered here.

Happy co-sleeping!

I watched it and I recommend that all parents or parents-to-be watch it too. Although you may have wonderful, caring doctors and friends who generally give good advice, when it comes to this controversial topic it is worthwhile to get the facts for yourself.  It’s so important to educate yourself in order to make the best possible choices for your family’s safety and health.

The producers of this powerful film are allowing a full and FREE preview through November 5th!

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“THE GREATER GOOD looks behind the fear, hype and politics that have polarized the vaccine debate in America today.

The film re-frames the emotionally charged issue and offers, for the first time, the opportunity for a rational and scientific discussion on how to create a safer and more effective vaccine program.”

This film recently received the 2nd annual “Koroni Award for a documentary feature addressing an issue of importance to public health” at the Sidewalk Film Festival.

It also received the Cinematic Vision Award at the 2011 Amsterdam Film Festival.

From my point of view, this film couldn’t be more timely and if you have any interest in the vaccine controversy is a must see.

I sincerely hope you will share this article with family, close friends and social networks while free viewing of the film is still available, and urge everyone you know to take the time to watch it.

Barbara Loe Fisher summarizes the purpose of the film rather succinctly when she says that the issue of vaccines, “has become so polarized—you’re either pro-vaccine or you’re anti-vaccine.

When you take a centrist position, like the National Vaccine Information Center, you are automatically put into the category of being anti-vaccine.

But the truth is, we’re just trying to make vaccine policies and vaccines safer.” (Dr. Mercola)

Click on this link to watch the film: THE GREATER GOOD

Jennifer continues to pump about 7-8 times a day to keep her milk flowing, in order to help other babies. Cafe Mom reports that her donations compose half of all the milk that the hospital’s bank receives, and hers is the highest in calories and fat, which is important for the babies in the NICU who drink it. According to her reports on Facebook, before she started donating, the hospital had to ration out the milk for only the “sickest and smallest of the NICU babies.” Now, thanks to her, they have enough to feed every NICU baby with human milk.

photo via www.breastfeedingsymbol.org

I find this story very inspiring, especially for any women who have ever thought of donating breast milk. Mothers who have lost babies or simply have an overabundance of milk can really do a lot of good by donating it to babies who’s mothers can’t produce enough milk or who do not have access to breast milk for other reasons.

Visit Human Milk 4 Human Babies to learn more about donating or receiving breast milk.

If you want to help Jennifer continue her great act of kindness, you can send donations of milk bags or any other small, non-breakable containers to:

Jennifer & Miguel Coias
Unit 7500, Box 1381
DPO, AA 34030-1381

You can also find more ways to help by visiting her Facebook page:  Love & Light for Jennifer Coias & Family or by sending a donation via PayPal: donation page for Jennifer Coias.

American Pregnancy explains that this condition actually has a name: Telogen effluvium is the excessive shedding of hair that occurs one to five months following pregnancy. It affects almost half of all childbearing women, but like most changes during pregnancy, it is temporary.

If you are concerned about thinning hair, American Pregnancy recommends a few things you can do to reduce hair loss after pregnancy:

• Consult with your health care provider to ensure a proper balance of hormones
• Avoid pigtails, cornrows, hair weaves, braids and tight hair rollers which can pull and stress your hair
• Eat a diet high in fruits and vegetables, which contain flavonoids and antioxidants that may provide protection for the hair follicles and encourage hair growth
• Use shampoos and conditioners that contain biotin and silica
• Hair is fragile when it is wet, so be gentle; avoid fine tooth combs
• If you need to use blow dryers and other heated hair instruments, try to use the cool setting
• Supplement your diet with the following nutrients:
  • Vitamin B complex (Catergory A)
  • Biotin (Possibly safe; orally and appropriately)
  • Vitamin C (Catergory A)
  • Vitamin E ( Likely safe if amount does not exceed the RDA; possibly safe if it does)
  • Zinc (Likely safe when used orally and appropriately; likely unsafe when used orally in high doses)

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Fall fashions are on the sales racks now and it’s super simple to find beautiful, affordable clothes for the cooler weather, especially if you shop online. Here are a few ideas and websites to point you in the right direction… tops, sweaters, skirts, pants, and more… all for $30 and under!

Whether you’re looking for something to wear to work, to a party, or just to curl up at home in, here are some pretty things that will keep you feeling cozy and comfy! Happy shopping!

If you are interested in purchasing any of the styles shown here, please click on the link accompanying that image!

Sleeveless Bow-Neck Fashion Top – Target.com $19.99

Maternity Tie-Neck Jersey Tops – Old Navy.com (4 colors) $10.00

Long-Sleeve Side-Rouched Pullover Sweater – Target.com (3 colors) $24.99

Knee Length Pencil Fit Skirt – Motherhood.com $29.98

Sleeveless Ruffle Front Maternity Blouse – Motherhood.com $24.98

Maternity Long Marled Cardigans – Old Navy.com $30

Under Belly Boot Cut Maternity Jeans – Motherhood.com $26.98 (NOW BUY ONE GET ONE 50% OFF)

Maternity Floral Drop-Waist Tunics – Old Navy $20.00

3/4 Sleeve Pleated Maternity Jacket – Motherhood.com $29.99

Maternity Velour Pants – Old Navy (3 colors) $22.94

Long-Sleeve Ruched Sweater Dress – Target.com (4 colors) $29.99

Sleeveless Ruched Maternity Dress – Motherhood.com $24.99

Cowl-Neck Sweater Dress- Target.com (5 colors) $29.99

Convertible Sleeve Tab Cuff Cardigan – Motherhood.com $24.99

Corduroy Pork Chop Pockets Boot Cut Pants – Motherhood.com $24.99

In your first trimester, you’ll find that you feel extra sleepy all the time, which is brought on by high levels of progesterone. Your second trimester might bring a period of peaceful sleep, but don’t get to used to it because when the third trimester comes along, with that beautiful belly getting bigger every day, sleep may seem like a distant memory.

You’re exhausted, but you can’t sleep! Help!

Sleep Position:

Lying on your side with your knees tucked in is likely to be the most comfortable position. It also take some stress off your heart, because it keeps the baby’s weight off of the inferior vena cava, the large vein that carries blood back to the heart from your feet and legs. Also, if you sleep on your left side, it helps take the pressure of your uterus off your liver. It also helps with digestion and improves circulation to the heart, fetus, uterus, and kidneys.

Pillow Relief:

Some women feel more comfortable with a pillow under their tummy, between their legs, or at the small of your back may help to relieve some pressure. This is something you’ll have to experiment with a bit, and maybe try one of the various “pregnancy pillows” on the market.

maternity pillows

Watch what and when you eat:

Take it easy on the caffeinated drinks like soda, coffee, and tea. If you can’t give up your caffeine, try to restrict it to earlier part of the day.

You need to get plenty of fluid and nutrition during the day, but try to avoid eating and drinking a lot within a few hours of bedtime. Eat larger meals for breakfast and lunch, and a smaller meal at dinner. If you’re bothered by nausea, a few crackers before you go to sleep may do the trick.

Relief for Heartburn:

The first step is to avoid foods that trigger heartburn. Some common culprits are carbonated drinks, alcohol, caffeine, citrus fruits and juices, tomatoes, mustard, vinegar, mint products, processed meats, and any foods that are spicy, highly seasoned, fried, or fatty.  Again, eat small, frequent meals, and chew your food slowly and thoroughly. Don’t eat for a few hours before bedtime.  Elevating your head and upper body may help keep stomach acids where they belong.

Create an inviting sleep environment:

If you can get into a routine of going to bed and waking up at the same time each day, it will help you fall asleep at night. Try to do something relaxing just before you get into bed, like taking a warm bath, drinking something soothing, like tea with honey, or ask your partner for a little foot massage. Exercising during the day may help your body release pent up energy which will help you sleep at night, but don’t exercise right before bedtime.

Leg Cramps:

No one can sleep through a leg cramp! To make it go away, try pressing your feet hard against the wall or to stand on the leg.  Also, make sure that you’re getting enough calcium in your diet, which can help reduce leg cramps.

Reduce Stress:

If your days are always spent on the go, consider a prenatal yoga class or some other relaxation exercise to help you unwind. If you are worried about the birth or how you will cope with a new baby, a childbirth or parenting class will help you feel more confident about the future. Knowledge, and the company of other women in a similar position, may be comforting and help you sleep better at night.

Take Naps:

Regardless of everything you do, there are times when you just can’t sleep. In these cases, short naps during the day can be a life-saver. Instead of tossing and turning, get up and do something: read a book, catch up on letters or email, put in a load of laundry, wash the dishes. Eventually, you’ll probably feel tired enough to get back to sleep.  Then, you’ll have cleared up some space the next day for a nice hour’s nap!