On average, 10-12 pounds are lost immediately after delivery and another 5 pounds is lost a week after. The rest of the weight that is normally gained during pregnancy will gradually fall off over the post-partum months. However, the issue is when women gain a little (or a lot of) extra weight—I’ve seen women gain upwards of 60 lbs, which is well beyond the expected gain! Getting back on track is possible to do in a way that is not too stressful for you or for your baby. In general, a safe weight-loss goal beginning 6 weeks after birth is to lose 1 pound per week, which should generally be achievable with a good diet and moderate exercise. Things to consider when striving for healthy weight loss: Breastfeeding · Breastfeeding is a helpful tool because your body’s fat stores will be used for making breast milk. So not only do you get all important bonding time with baby through breastfeeding, but those calories are being used to nourish him/her. Nutrition · Good nutrition is important for continued reproductive health, adequate breast milk production for those breastfeeding, emotional wellness, regaining strength and energy, and so many other things. · Many cultures feed the mother nourishing foods to rebuild her blood and impart strength and energy. From a Traditional Chinese Medicine perspective, cold foods are avoided and warm, simple soups and stews are prepared that contain grains such as rice and barley, small amounts of meat, and root vegetables. Chicken and eggs are also commonly given foods. · Nutrient dense foods are best, like a yogurt smoothie with fresh fruits or vegetables gives you protein, minerals and vitamins. · Protein: needs aren’t increased from pregnancy to lactation, in fact they may be slightly less. Nevertheless, be sure to eat high-quality protein foods, including beans, legumes, tofu, nuts and seeds, and lean meat. · Carbohydrates: complex carbohydrates found in whole grains are best, such as: whole wheat, brown rice, millet, buckwheat, barley, oats, and quinoa, among others. · Vitamins and minerals: several servings of fruits and vegetables daily, along with nuts and seeds, whole grains and some dairy products should provide ample nutrients for you and baby. Although whole food nutrients are best, if you’re really busy and just cannot eat as well, a supplement like a good multivitamin can be helpful. · Fats: Healthy fats are important for maintaining breast milk and for your baby’s growing brain. Nuts and seeds, avocados, fish, and olive oil all contain healthy fats. If you use a fish oil product, using one that is higher in DHA while your baby is under 2 years is beneficial because they need more DHA than EPA for brain growth and development. Flaxseed oil (1-2 tbsp daily) and evening primrose oil (1500-2000 mg daily) can also be used as supplemental sources of essential fatty acids. Butter can be eaten in moderation, and always choose butter over margarine. · Water: not only will drinking plenty of water help with breast milk supply, it also prevents fatigue, depression and constipation. Ten 8-ounce glasses of water each day is recommended while breastfeeding. Keeping water in easy to reach places and packing a water bottle in the diaper bag can be helpful ways to remind you to get your water intake. Note about dieting/ severe caloric restriction: the postpartum period is not the time to be worrying excessively about counting calories and losing large amounts of weight. The safest and easiest way to lose the extra pregnancy weight is to establish a healthy diet that maximizes nutrients and minimizes empty carbs, unnecessary fats and sugars (eg. chips, pastries, desserts.) Don’t Compare Yourself to Others · We all are guilty of comparing ourselves to other women. However, worrying that you aren’t losing your weight after birth as fast as the woman next door is not going to be helpful. Stress causes the release of stress hormones like cortisol, and too much cortisol will hinder any weight loss efforts you might try. Seek Professional Help · The best time to talk to your ND, midwife, or OB/GYN is before birth. Your regular check up is a time to check in on your weight gain to make sure it’s within the recommended range. You can still talk to your health care provider after baby is born about your weight loss goals. Everyone is unique and has different rates of metabolism. They will be able to let you know if you have gained more weight than recommended during pregnancy and help monitor you as you work towards healthy weight loss. Ask for Help · Feeling overwhelmed trying to care for a new baby and yourself? Don’t be afraid to ask for support. Ask your Mom if she can help you make a few freezer meals that you can thaw and heat up on another day. Ask a friend if they’ll watch the baby while you make some healthy snacks. You don’t have to do everything on your own. Note: Specific treatment suggestions are best discussed with your Naturopathic Doctor as each person is unique! References: Romm, A. (2002) Natural Health after Birth. Healing Arts Press. Pitchford. P. (2002) Healing with Whole Foods: Asian Traditions and Modern Nutrition. (3rd Ed.) North Atlantic Books.
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So many considerations go into preparing a meal. For many, especially in a time when the economy is uncertain, concerns about your grocery budget can trump the concern for eating healthy. If you take a little time to plan and prepare you’ll find you can put together highly nutritious meals, even on a tight budget. If you're interested in reading the rest of the article you can access it on Alternatives Journal. The world today is full of toxins and chemicals. There have been reports based on data collected that in every human being alive, no matter where they live, they have at minimum over 250 chemicals in their tissues. That’s a lot of chemicals, and that’s supposed to be the conservative estimate. Why do toxins matter? The amount of toxins we are exposed to matters, because our toxic load can have a very profound effect on the physiology of our body. Noticed how more children are being diagnosed with ADD/ADHD? Studies show 82% of children are exposed every week to one or more ingredients with the potential to harm the brain and nervous system (EWG, 2013). If you harm the brain and the nervous system, there is going to be a change in a child’s behavior and their ability to focus. These effects can be more pronounced in children because their bodies are developing and growing, but this does not mean that adults are unaffected by these levels of chemicals. Thyroid dysfunction and disease for example has become more common, particularly in women. According to a 2006 report by the National Academy of Sciences/National Research Council (NAS/NRC) fluoride was identified as a potent hormone disruptor that may affect normal thyroid function. The potency of fluoride is illustrated by the fact that until the 1970s, European doctors used fluoride as a thyroid-suppressing medication for patients with over active thyroid (hyperthyroidism). Today, people living in communities with fluoridated tap water are ingesting doses of fluoride that fall within the range of doses once used by doctors to reduce thyroid activity in hyperthyroid patients (NRC 2006). Almost every system in our body can be affected by chemicals. Other common conditions that have links to toxin levels include:
What can we do?
This may sound like a hopeless situation that we can do nothing about, but that simply is not true. Even one person, has the ability to change the world around them. The following are some suggestions for making a difference: 1. Eat Organic The power of your purchases makes a bigger difference than you think. When you make the choice to buy organic, you’re sending the message that your health is important to you and you want things to change. The more people there are making this kind of stand, shows the policy makers that organic and toxins is an issue people care about so they should too if they want to get elected to office. If budget is a concern, look for the deals and prioritizing your organics. Look at the Environmental Working Group’s Clean 15 and Dirty Dozen list as a starting point: http://www.ewg.org/foodnews/. 2. Use Environmentally Friendly Products There are many commercially available products that use no chemicals in their cleaning products. Consider replacing your soap, cleaners, and laundry detergent with more environmentally friendly counterparts. It's also easy to make your own, and there are many recipes easily available online using ingredients you probably already have in your cupboard. 3. Check Your Cosmetics/Personal Hygiene Products Many cosmetics and personal grooming products have all kinds of chemicals and toxins as their ingredients. Look at the labels on your products and consider buying from sources that do not use these chemicals. Environmental Working Group is a good source for checking your cosmetic products for dangerous chemicals. 4. Petition Your local Government Representative Things don’t change unless we indicate to our government officials that an issue is important to the public at large. If you want to see Canada making tougher policies on how much pesticides and chemicals can be used on your food and in your products, you have to make sure that your local representative knows about it. Whether it’s writing a letter or organizing an event, just standing by and waiting for someone else to do something is not going to make a change. Resources: Environmental Working Group. 2013. Dirty Dozen Endocrine Disruptors. www.ewg.org/research/ dirty-dozen-list-endocrine-disruptors. National Research Council. 2006. Fluoride in Drinking Water: A Scientific Review of the EPA’s Standards. http://www.nap.edu/catalog.php?record_id=11571 Cold and Flu season stats Over 200 different viruses cause influenza and influenza-like illness (fever, headaches, aches and pains, coughs, runny nose). Without doing lab testing, it is very difficult for doctors to determine the difference between the two. Both last for days and rarely lead to death or serious illness. According to a recent Cochrane review, the flu vaccine might only be effective against Influenza A and B, which represents about 10% of all circulating viruses (Jefferson et al, 2013). The authors’ conclusion from that review was, “Influenza vaccines have a modest effect in reducing influenza symptoms and working days lost. There is no evidence that they affect complications, such as pneumonia, or transmission.” (Jefferson et al., 2013). Period of contagiousness You may be able to pass on the flu to someone else before you know you are sick, as well as while you are sick. Most healthy adults may be able to infect others beginning 1 day before symptoms develop and up to 5 to 7 days after becoming sick. Some people, especially young children and people with weakened immune systems, might be able to infect others for an even longer time. How flu spreads Most experts believe that flu viruses spread mainly by droplets made when people with the flu cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might also get flu by touching a surface or object that has flu virus on it and then touching their own mouth, eyes or possibly their nose. What Can We Do? There are many things we can do to help prevent illness throughout the winter season. Basic Strategies: 1)Eat fresh whole foods: Eating a variety of fresh whole foods including plenty of colourful fruits and vegetables is essential to proper immune function 2)Avoid refined sugars, trans fats and salt: These foods are known to weaken the immune system. 3)Increase your consumption of vitamin C containing foods: Vitamin C is known to boost immune function and help prevent cold and flus. Increase vitamin C containing foods such as: oranges, lemons, grapefruit, strawberries, raspberries, black currants, peppers, spring greens, brussel sprouts, broccoli, cauliflower, etc. 4)Eat more garlic and onions: Garlic and onions both have anti-viral and anti-bacterial properties, helping the body to fight off any germs it may come into contact with. (Raw consumption provides a greater benefit than cooked) 5)Drink up: Ensuring you are adequately hydrated will help enhance your immune system. Aim for half your weight in fluid ounces. (ex. If you weigh 150lbs, you should consume 75oz. of water a day) 6)Sleep, Sleep, Sleep: Ensure you are getting around 8 hrs of sleep per night and you are sleeping soundly. Too little non-restorative sleep is known to weaken the immune system. 7)Exercise: Engage in at least 20 minutes of physical activity per day. Exercise helps to increase circulation and lympathic flow, both of which help boost the immune system. 8)Breathe: Practice deep breathing exercises to help manage stress. High stress, fear, and worry can weaken the immune system, making you more susceptible to infections. 9)Wash hands: Wash your hands frequently using warm water and a natural anti-bacterial soap to prevent the spread of infection. 10)Cover your Cough: Cough or sneeze into your sleeve to prevent spreading infection and avoid touching your nose, mouth, eyes until hands are washed. Herbal Teas In a Harvard study, they found that people who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink. The amino acid responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it, too. Your optimal dose: Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.
Note: This information is not meant to replace the advice of a trained practitioner. In order to formulate a proper treatment plan, you should consult with your Naturopathic Doctor or other health care provider. Resources: Center for Disease Control and Prevention. (2013). Seasonal Influenza: Key Facts about Influenza (Flu) & Flu Vaccine. http://www.cdc.gov/flu/keyfacts.htm Hoffmann, D. (2003). Medical Herbalism: The Formulation and Preparation of Herbal Medicines. Healing Arts Press. Print. Jefferson et al. (2013). Vaccines to prevent influenza in health adults. http://summaries.cochrane.org/CD001269/vaccines-to-prevent-influenza-in-healthy-adults. Ontario Association of Naturopathic Doctors. (2013). Staying Healthy in Cold and Flu Season. http://www.oand.org/staying-healthy-in-cold-and-flu-season/ Public Health Agency of Canada. (Nov 2, 2013). Flu Watch: Influenza/ILI Activity (geographic spread). http://www.phac-aspc.gc.ca/fluwatch/13-14/w44_13/pdf/fw2013-44-eng.pdf I recently stumbled upon this great recipe posted by a future colleague of mine, Talia Marcheggiani. It works great for any meal or a healthy snack on the go. You get your protein and green leafy vegetable in a compact, easy to transport format. I haven’t tried freezing them yet (they’ve disappeared before I could even try), but I imagine a big batch would freeze well for leftovers. I've also tried experimenting with the spices, so if you're the more adventurous type, try throwing in some paprika or pepper and garlic powder to change up the taste a little. Ingredients: 6 eggs 1/2 roll goat cheese 1/2 bushel of kale 1/4 cup non-dairy milk of your choice (unflavoured and unsweetened) 3 tbs arrowroot powder or cornstarch 1 pinch baking soda 1 pinch nutmeg salt and pepper to taste Directions: Preheat oven to 375 degrees farenheit. In a pan, saute small pieces of kale with olive oil on low. In a large bowl, whisk eggs, cheese, arrowroot, milk and spices until smooth. Don’t worry about chunks of goat cheese. When kale is soft, spoon even amounts into a greased muffin tin. Spoon even amounts of egg mixture on top of kale. Season with salt and pepper. You may find you need muffin paper cups if your pans aren't as non-stick as they should be. Cook in the oven for 10 minutes. Check to make sure the egg has cooked all the way through by inserting a clean knife into the middle of one of the frittatas. Does it come out clean? Then these guys can be taken out of the oven to cool. When cool, use a spatula to remove mini frittatas from the muffin tin. Serve for breakfast or pack into glass portable containers to bring for lunch or a snack. Talia also maintains her own blog called Art & Practice: A naturopathic medical student's perspective. You can check out this and other recipes at: http://taliamarcheggiani.com/resources/. |
Sarah Connors
I am a Naturopathic Doctor and Doula providing care in the Kitchener-Waterloo area. I have a passion for helping people with their health issues and improving the birth experience for Moms, and their babies. I also have a life long love affair with soccer, curling, and the alto saxophone. Archives
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