Surviving Birthing Class...w/ Humor

You're most likely in our third trimester by the time you've worked up enough gumption to register for a "Birthing Class". I am a firm believer if this class were mandatory in high school there would be a lot fewer teen-moms! But I digress.The "this baby actually has to come out" reality has taken a (choke)hold. Even nervous dad-to-be has come to grips with the fact that it will be a cold day in you-know-where to be able to get away with the 'cigar-in-hand and buddies at his side in the waiting room' stance. Mama's now say if you did this to me.. You SOB (I mean you darling man)...you better believe you are going to be present to get us ice chips, rub our back, be our sounding board (aka, target of profanity during contractions), remind us to breathe and let us break your ever supporting hand should the mood strike if an epidural is not on our cocktail menu. While classes will vary all around the country... There are a few commonalities that run through them all. Hope these help as you prepare.
What to bring:

• Pillow - your back and behind will thank you
• Possibly a yoga mat if you know the class is more centered around Lamaze or breathing and meditation activities
• Layer your clothing (hot cold hot cold... A room full of hormonal women... Dress in layers need I say more)
• Notebook and pen(s)
• Water bottle (luckily you wont be the only one interrupting class 50 times to run to the ladies room...so stay hydrated - and keep that amniotic fluid a lovely full swimming pool for baby!)
• Healthy snacks - that will keep blood sugar steady. (see recipes and snack ideas here)
• A list of questions if you have some running through your head prior to class.
• Your birthing partner (whether this be your man, sister, best friend, midwife, etc - don't feel you have to go alone)
• If your class is at the facility you will be delivering at you may be going on a tour - wear comfy shoes.

During class - take notes for things pertinent to your needs, write and ask questions. Check in with your partner/birthing coach to see what questions/concerns they too may have.

During  class breaks, in your head make up stories about the odd arrangements of couples you see around you (and yes there will be a few in EVERY class!) - it's quite amusing to later share with your partner to lighten to the mood on the way home! 

Refrain from comparing bellies, weight gain, etc with the other ladies in the room. Yes, you will do this a bit naturally - but don't get caught up in comparisons. You are beautifully unique and as long as you are treating you and baby healthfully... stop stressing about other prego's or fitting some "norm". I can tell you I have yet to see two pregnant women with the exact same physique, symptoms or growth rate. So simmer down and keep your eye on the prize...YOUR BABY!

It will be difficult not to have fleeting moments of panic and excitement during class. It is my hope that each one of you lovely mama's-to-be has a great partner to comfort you during class and to chat about your concerns after class.

Suggestion: upon arriving home after class with your baby's father - be a nice partner and go directly to the kitchen to make him his favorite cocktail - do not pass go, do not collect $200...he has seen and heard things at class that he is going to want to fade/dull from memory and minds eye.

Mama Bri's Healthy Cookie Recipe

I may be fortunate enough to not crave junk food during pregnancy (side note: mostly because I fuel up on nutrient packed foods, my body doesn't prompt me to keep searching for more and more food to satisfy its needs, which is what happens when we snack on junk all day)... but like any other female on this planet I'll take some chocolate now and again to keep my sanity. I love to bake and experiment with healthier options, but I hardly use recipes or measuring utensils...so my recipes may require your own slight doctoring to make it the way you like, but here is a start to some healthier options that can still benefit you and baby without taking in awful fake chemicals and trans fats during pregnancy (and beyond!). If you have other children at home, test these goodies out on them too - I bet you'll find you can eventually makeover an unhealthy pantry into a tasty, fun and healthy one!

Mama Bri's Oat Chocolate Cinnabun Protein Cookies
(fresh from the oven these are divine!)

3 cups gluten-free oats (dry,raw)
2 handfuls of dairy free chocolate chip morsels (I like Enjoy Life brand) - more of less to your liking
3 big spoonfuls of plain or vanilla Greek yogurt
1-2 scoops Simply B Natural Whey - Cinnabun (safe for prego's and on sale this month at www.ACauseforprotein.com)
1 cup grated carrots or carrot pulp (if you juice carrots save the pulp for this recipe)
2 Tbsp Olive oil butter or just coconut or olive oil
1/3 cup almond or flax milk for moisture.
2 Tbsp Chia or flax seeds
Cinnamon and nutmeg to taste
Optional Stevia, agave or honey for added sweetness
(can also add nuts, dried fruit, unsweet coconut shreds - get creative!)

Mix all ingredients. Dough should be moist but clump together in balls easily - not runny. Spray baking sheet with non-stick spray. Space bite fulls only 1/2 in apart - cookies wont spread out so no worries about them sticking together or being overcrowded). Bake at 350 until golden (you can usually tell by looking at the bottom of a cookie - a deep golden color), moist but thoroughly cooked through. Enjoy with a glass or organic milk, almond or flax milk. I love almond milk with a sprinkle of cinnamon on top to wash them down.

www.BrianaMichel.com for more resources, products and programs for healthy living!

Hurricane Prep for Momma's-to-be

My wonderful midwife Sizzly Auer at Childbirth Options sent this out to her clients and I thought, especially for us Floridians, that we have some basic Hurricane prep guidelines in place. Your safety and well-being is TOP priority now that you are more than just one person walking around.

Hurricane Tips: Pregnant Women

Hurricane season can be a very stressful time for all Floridians, but especially for pregnant woman. To help reduce your stress, and aid in the preparation for a hurricane, a list of helpful suggestions has been provided. The more prepared you are the more comfortable and safe you will be.

Before the Hurricane

The following suggestions will serve as guidelines to help you prepare for a hurricane or other disaster:

Medications:

- Prepare a current list of all prescriptions and prenatal vitamins you are taking. Put this list in sealable plastic bag then in a secure place among the belongings you plan to take with you if you leave your home.

- Bring at least a two week supply of all medications with you if you choose to relocate or go to a shelter during a storm.

- When possible, always bring medications in their original prescription bottle. In an emergency, an emergency decree allowing pharmacies to refill medications may be made, but you must have the original bottle.

- Place your medications in a sealable plastic bag to keep them dry and protect the information on the label in case you need to obtain refills.

- Make sure you have an additional supply of equipment needed to administer medications. For example, if you are diabetic bring your insulin, testing equipment, and supplies; while those with asthma may need a nebulizer.

Call your Physician

- Communicate with your health care provider’s office to let them know where you will be; if you plan to leave town bring a copy of your medical records including prenatal record, immunizations, and current medications with you.

- Make sure that your health care provider has a current telephone number of where you will be staying.

- If you had or are having complications in your pregnancy, check with your health care provider to discuss whether it is safe for you to leave prior to the storm or if it would be better for you to go to a hospital or general shelter during the storm.

-

If you have a chronic medical condition or pregnancy related complication and decide to leave town, it will be extremely important to bring your current medications, your recently updated medical record information, and the name and telephone number of your health care provider to assure proper treatment should you need it.

- If you choose to go to a hospital shelter you will need to bring a few personal items, but remember space is usually limited.

Check in advance to see who may come with you to the hospital shelter and which supplies you will need to bring. Call the hospital in advance to make sure they have room and that this is where your doctor wants you to go.

-

Healthy Start Women– If you are part of Healthy Start, or have another case manager, let your care coordinator know where you are going. If you decide to leave town, provide a telephone number where you will be staying. If you are planning to go to a hospital or shelter, then let the care coordinator know where you will plan to go. Remember to bring your prenatal vitamins, medications, and any medical supplies or equipment.

If you go to a hospital shelter or general shelter during the storm:

Do Not go to the hospital shelter or general shelter until you know that they are accepting people. Call the hospital or general shelter in advance to verify that you can take shelter there; if you go, please follow the directions for that shelter.

Ask the hospital or general shelter if you should bring food and water. They may recommend that you bring bottled water, non-perishable snacks, and/or money to buy food.

 

Bring all medications that you are taking as well as your prenatal vitamins. If possible, they should be in the original bottle.

Bring the following items unless the hospital or shelter facility gives you other directions: Blanket, pillow, sleeping bag, and any toiletries, flashlight, batteries, something to help pass the time, any additional items the hospital or shelter recommend that you to bring.

(Note all writing in PINK is written by not Child Birth Options)
Briana's Food Tips:
You should pack a "bug-out bag" that you can grab and take with you to sustain you and baby-to-be if you are without power, ability to cook, running water etc. Don't rely on other people to be prepared for you or even worse... thinking nothing can happen! 

Items to consider packing in a 72- Hour Get-Out Emergency Bag:
1. Non-perishable food items like:

•    KIND bars, Mojo bars, Nature Valley granola bars, LARA Bars
•   Canned chicken (with can opener or  buy tear packets)
•   Nuts, seeds and dried fruit - try making your own trial mix in resealable bags
•   All-natural whey, egg white or vegan protein powders (baby needs PROTEIN!) that you can mix with water try Simply B Natural Whey
•   Low-sugar, high protein and fiber cereals like Kashi Go Lean
•  Jarred baby food for kids you currently have (and you can eat it too!)
•  90 second Uncle Bens rice (worse case you can eat it out of bag cold)
•  Prenatal vitamins (I also like Emergen-C Packets to add to water)
• plastic cups of sealed fruit - ex: Dole or Motts fruit cocktail, peaches etc.
• Soups with pull-top tabs

Other Items to Pack in your 72- Hour Emergency Bag:
Water proof matches, lighters in plastic bags to protect
Several liters of plastic bottles
Flashlight
4 extra full sets of new batteries 
Tupperwear bowls that seal tight 
Zip lock bags
Utensils
Extra cell phone battery and car or home charger (in case you get to power)
Roll papertowls (with rubber band around it)
Toilet paper rolls (Pull cardboard sleeve out to flatten to take up less space)
Baby wipes
Basic First-Aid items - antiseptic spray/cream, band aids, gauze wrap, athletic tape, ace bandage
Dental Floss, toothbrush, toothpaste
Latex gloves
2 Pillows (one for head other for side lying in between your knees) and blanket (wrap in new trash bag to protect)
Rain coat, pants and shoes
Several changes of underwear and clothing (to layer)
Socks and sneakers
Hair brush/ ponytail holders
Hat
Swiss Army knife
Contacts, case adn soultion if you wear contacts / glasses & glasses case

Not all storms will cause you to leave home. If you are able to stay at home. or end up stranded at home.. be sure to stock LOTS of water, food, tolietries, flashlights. As a rule of thumb have a minimum of 3 days worth of everything you need to live on and be confortable as possible.

Tip: Fill your clean bath tub up with water when a storm is brewing (so you have mroe drinking and cooking water options). Also fill a couple buckets with water so you will be able to flush your toilets.
Tip: Never let yoru car gas tank go below the half point line. Keep full!
Tip: Keep cellphones and ipads fully charged

After the Hurricane

Once the hurricane has past, there will be a period of cleanup and recovery. This is the time when you must be very careful not to become dehydrated and/or over-tired. Dehydration can be a contributing factor to premature labor. To prevent dehydration and exhaustion follow these suggestions:

• Drink plenty of water or beverages that do not contain alcohol or caffeine.

• Take a cool shower or sponge bath and try to stay in the shade or an air conditioned area if possible. If you have to be outside in the heat, bring water and an umbrella to provide shade.

• Do not lift heavy objects.

• Be sure you do not over tire yourself, take frequent rests.

• Try to eat a healthy diet as soon as possible.

• Keep all doctor appointments.

If you are concerned about the condition of your baby or yourself contact your health care provider or emergency room immediately.

Information above  written in black is used with permission by:

www.childbirthoptions.net

Childbirth Options LLC

5854 Argerian Drive St 103

Wesley Chapel, FL 33545

For more information

Family Health Line 1-800-451-2229

National Flood Insurance Program 1-800-427-4661

State of Florida

www.myflorida.com

Florida Department of Health: County Health Departments

www.doh.state.fl.us/chdsitelist.htm

Florida Division of Emergency Managemen

www.floridadisaster.org

U.S. Department of Homeland Security

www.whitehouse.gov/homeland

 

Centers for Disease Control and Prevention (CDC)

www.cdc.gov

 

USDA Food Safety and Consumer Information

www.fsis.usda.gov/Food_Safety_Education/

 

March of Dimes

www.marchofdimes.com

Sneaking in Veggies!

If there is one simple thing I wish all people would start doing to make an immediate impact on their health and waistline would be to incorporate vegetables into almost every meal or snack. Here are 10 very simple ways to fit a variety of veggies in...and make then delicious!

Moms-to-be, respect how you are feeling today and see what recipes may sit well with your beautiful baby belly. Chew slow and eat sitting up with good posture to minimize bloating or digestive issues with each meal. Steam raw veggies if you have trouble with bloating after something like broccoli. The more veggies you can get in  each day while pregnant the less room and cravings you will have for junky foods that would not serve us well!

1. Handful of raw spinach blended into a smoothie –you will never taste it so ignore the green tint and devour a delicious shake like this one: 1 scoop simply B Natural chocolate Whey protein, 1 handful raw spinach, ¾ cup almond or flax milk, 1/5 frozen banana and 1 TBSP natural almond or peanut butter. This is the easiest thing I have my clients start doing right away – they love it!

2. Cauliflower mash? Skip the potatoes and opt to low carb high nutrient cauliflower. 3 cups frozen or fresh cauliflower – steam or nuke until soft, add 2 tsp. oil or canola oil butter, grated Parmesan to taste and mash with a potato masher. Delicious the next day too!

3. Muscle up that Sammy! Add spinach, cucumber slices and shredded carrots to your typical sandwich

4. Replace Pasta -Pass on the pasta but don’t miss the texture with spaghetti squash – cut spaghetti squash lengthwise in half. Scape out sides like you would in a pumpkin. Place a moist paper towel over the one half and nuke until soft on the inside. Take a fork and rake out the “meat” into noodles for your dish. Add some low sugar tomato sauce and chopped broccoli or mushrooms to your sauce. (Try also cutting zucchini into 1/8 thick lengthwise slices and sauteing in ½ cup broth or seasoned water – add to a pasta dish for volume and cut back on the carbs!)


5. Drink your veggies! Whether you own a juicer or a blender, drinking your veggies can be simple and delicious. Start with a green veggie base then add fruits, avocado, almond or flax milk, whatever your heart desires to make it a sweet and healthy drink. (see recipes below). Limited on time? Grab a low-sodium tomato juice or V-8.

Green Guru

                    1/4 avocado
                    2 handfuls spinach or romaine leaves
                    1/2 cucumber

1/2 cup coconut water - no sugar added (or filtered water)

1/2 banana or 1 pear

optional 1 packet stevia

Blend all until smooth.

Apple Sprout Smoothie

1 green apple

1 bunch romaine or kale

1 cucumber

1/2 tbsp coconut oil

1 cup broccoli sprouts or sunflower sprouts

purified water or coconut water

Blue-Green Smoothie

1 cup frozen blueberries
1 handful spinach

1/4 frozen banana
1 celery stalk

1/2 cup frozen raspberries

1/2 peeled and seeded lemon

1 dash cayenne pepper powder (optional)

water

1 packet stevia or 1 tsp. agave nectar

(Get more great veggie recipes with the Simply B Transformed Super Starter Kit!)

6. Pizza galore! Don’t just indulge in a plain cheese pizza, make it worthy of your consumption by adding spinach, mushrooms, fresh tomatoes, green peppers, onion, broccoli and cauliflower. Pile it high and you will fill up on fiber before you over do the extra calories and fat.

7. Substitute raw vegetables for crackers, pita, tortillas, and other breads. Like hummus and other dips? Ditch the “fillers” as I call them (the crackers and breads) and opt for nutrient packed raw veggies –the crunch is oh so satisfying and takes longer to chew. So slow down and enjoy.

8. Feeling like Soup tonight?Crack open a low-sodium natural can of soup, but add bulk by throwing in some frozen veggies when you are cooking it.

9. Keep prepared salads on hand.If you have to wash, slice, dice and chop each time you want a salad you might be less incline to partake. Instead make a big batch and seal in individual serving air tight containers without dressing. When you go to grab a snack or make a meal… start with one of those salads first. Or throw on some deli meat, tofu, hard boiled eggs, nuts etc for protein.

10. Grill out! Grill a bunch of veggies at the beginning of the week and store in air tight containers in the fridge. Add to other entrees or a scoop or tomato or tzatziki sauce as a side dish. mmm....delicious!

Get more recipes and a comprehensive eating plan! www.BrianaMichel.com