From the monthly archives:

August 2010

Nausea Breaking Food List for Morning Sick Mamas {from Miriam Erick’s book}

by Andrea Crossman, RN, BS, BA on August 31, 2010

Click the pic to check out the book behind this nausea breaking food list.

While researching my latest post about morning sickness I came across what I found to be a super clever resource. Miriam Erick, a perinatal dietician at Brigham and Women’s Hospital, created a list to help her clients identify what foods did sound good to them in the midst of an attack of morning sickness. Being familiar with that “nothing sounds good” feeling, I find this cheat sheet both simple and ingenious. Erick believes that whatever jumps out from the list above, is you personal “nausea breaking food.” So if you’re suffering from frequent morning sickness, you may want to print out a copy of Erick’s food words, stick it on your fridge, and see if it helps you plot your path out of yuckville. For more tips, check out Seven Tips for Quieting the Morning Sickness Demons. Good luck mama…this too shall pass!

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Seven Tips for Quieting the Morning Sickness Demons

by Andrea Crossman, RN, BS, BA on August 31, 2010

in Holistic Health,Must Know Info,Nutrition, Food & Recipes,Pregnancy,Yoga, Acupuncture, and Other Healing Traditions

Mint tea, hot or iced, and lemonade are both good morning sickness remedies.

For the second time in just a few weeks I’ve been approached by a colleague who is battling the morning sickness demons. Since morning sickness affects 50 – 80% of all pregnancies, I figured that it was time to put my fingers to the keyboard and share my favorite morning sickness cures here.

Seven Tips for Quieting the Morning Sickness Demons

1. Eat, drink, and do whatever you can manage…and then try not to stress about it

For almost everyone, morning sickness truly is just a phase, easing up around week 14. The first trimester is just about getting through it, resting well, and trusting your body (and baby) to do their thing. Eat and drink what sounds good and plan to get back to your healthier diet as soon as this passes. Balancing fats (to the degree you can tolerate them), protein, and carbs can be helpful, as can eating small meals frequently. (Check out the end of this post for some info on why fats in particular can be a bit tricky.)

Ginger Chews or other crystalized ginger products can be found at most health food stores and Whole Foods. You can also order them online. Click the pic for Amazon.com's Ginger Chews.

2. Get yourself some ginger

Ginger has been well researched for its anti-nausea affects and can be taken in myriad ways. You can slice up raw ginger and pour hot water over it for instant ginger tea. You can add a bit of the root to any fresh-pressed juice, or you can grate a little into a smoothie. Ginger Chews are a popular and easy ginger delivery system as well. I will say, I’ve also met people (and I’m kind of one of them) who find that ginger brings on stomach upset. If you’re like me, skip ahead to tip number four for a better tea recommendation.

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New York Times Article: New Study Provides Insight On The Rising Caesarean Rate | My Thoughts About How To Decrease It

by Andrea Crossman, RN, BS, BA on August 31, 2010

in Holistic Health,Labor & Birth,Latest News,Midwifery,Must Know Info

End of pregnancy patience is important for providers and mamas-to-be, as inductions of labor double the likelihood of caesarean birth.

In yesterday’s New York Times, Denise Grady reported on a recent study published by the American Journal of Obstetrics and Gynecology. In the article, A Majority of Caesareans Are Done Before Labor, Ms. Grady highlights the latest research about why the caesarean rate continues to rise, despite no evidence of increased maternal or newborn well-being. The three main reasons identified in this study were:

1) Increased inductions of labor (44% of the study participants were induced) which are twice as likely to result in caesarean deliveries

2) Obstetric decision to proceed to a caesarean vs waiting for labor to take its course

3) Elective repeat caesarean deliveries

I agree that all of these factors contribute to the incidence of caesarean section, and have written about what a holistic mama-to-be can do to positively influence these and other road bumps that can get in the way of a healthy, empowered vaginal delivery. Here are three posts I recommend if you are looking for a smooth ride into motherhood:

Bishop Score: Induction Math Mamas-To-Be Need To Know

I have written a few times about induction of labor and believe that elective induction of labor is not worth the risk to mama or baby. This is my most popular post on the topic, and includes links to other posts on the issue as well.

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Ms. Green-Clean Interviews NYC Holistic Doula & RN, Andrea Crossman

by Andrea Crossman, RN, BS, BA on August 30, 2010

in HDNYC,Healthy Home,Holistic Health

Need cleaning? Feng shui? The clutter cure? Ms. Green-Clean does all of that...and green-ly!

One of my doula clients is having Ms. Green-Clean come over tomorrow to make her house green, clean, and sparkling before her September 14th due date. When my client mentioned this, I was reminded of an interview I gave Ms. Green Clean a couple of months back, and it occurred to me that I never shared that interview here, so without further delay, here is my Ms. Green-Clean interview:

MS. GREEN-CLEAN INTERVIEWS NYC HOLISTIC DOULA & RN, ANDREA CROSSMAN

by Cori Morenberg, aka Ms. Green-Clean

One of the things I love about my job is that I get to meet many exceptionally talented and interesting people with fascinating careers. I’m also grateful that I never have to convince clients of my eco-friendly methods or that the products I’m using to clean their homes are as effective as their more noxious relatives. By the time someone becomes a Ms. Green-Clean client they’re already cognizant of the benefits of living a healthier lifestyle. In fact, I often learn green and healthy tips from them.

Andrea Crossman, a Ms. Green-Clean client, is one of those people I’ve learned a lot from. She is the founder of Holistic Doula NYC, is a holistic RN, doula, and childbirth educator. She works with women to support three important milestones: preparation for pregnancy, pregnancy, and birth. Andrea hosts a group called Holistic Mamas NYC and writes the HDNYC blog where she shares holistic pregnancy and birth tips. She is also the co-founder of Lovemore (www.chooselovemore.com), a love-infused green business with a line of message tees, hoodies, onesies, vegan belts, bags, and water bottles.

I had the opportunity recently to interview her:

Andrea at a postpartum visit admiring the baby.

For people who don’t know, what is a labor doula?

A labor doula provides continuous emotional, physical, and informational support to a laboring mother. My labor doula support typically begins at the woman’s home where–for women who choose a hospital birth–she labors until deciding it’s time to transfer to the hospital. I stay with her all the way through labor and until she and her new little one have their first breastfeeding experience. What this means is that from the moment I arrive at the laboring woman’s side, I stay there; my time in attendance at a birth typically begins sooner than the midwife or obstetrician, and lasts longer.

During that time, my job is to remind my clients that their bodies instinctively know how to give birth, to reassure them that what they are experiencing is normal, and to suggest options as needed that may help them cope better, like new positions or other techniques to work through each contraction. I also offer active comfort by way of healing modalities like massage, breathing techniques, Reiki, aromatherapy, and others specially tailored to each mother’s preferences.

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Raw Foods and Pregnancy {Plus My Mama Glow Smoothie Recipe!}

by Andrea Crossman, RN, BS, BA on August 30, 2010

in Holistic Health,Nutrition, Food & Recipes

I always have a huge bowl of lemons and limes around, they make everything come alive.

I have a friend who is a raw foods chef and she recently approached me with a few questions about raw foods and pregnancy. Here are her questions, and my 2 cents. The recipe I posted below is for a smoothie I became obsessed with this winter. It is incredibly creamy, sweet, salty, tart, and delicious. It basically hits every craving you could possibly have. I love it, and I hope you do too!

What raw foods are great for expecting mothers and why?

Fresh raw fruits and vegetables are wonderfully nourishing and healing foods for all of us, including mamas-to-be. For the mamas I work with, one category of foods I recommend in particular is high-water content foods. Pregnant women need to be diligent about staying hydrated, and foods like cucumber (95% water), watermelon (92% water), and lettuce (95% water) can be a great for that. I also like to recommend foods that help keep the skin supple as it expands, and ready to bounce back and heal right after birth. Here’s a perfect smoothie for pregnant mamas–prenatally and postpartum.

If your baby happens to come via caesarean delivery, the bromelain in pineapple can help with postoperative healing.

ANDREA CROSSMAN’S MAMA GLOW SMOOTHIE

Adjust the quantities to taste, and don’t make more than will be consumed immediately. Fresh is best!

1 young Thai coconut*, water and meat: Loaded with antioxidants plus lauric, capric, and caprylic acids which are antimicrobial, antioxidant, and antifungal, raw coconut is a super healing food, while coconut water is perfectly electrolyte balanced for maximum hydration. Don’t have access to a Young Thai coconut? You can use coconut water and a spoon of organic extra virgin raw coconut oil instead. {NYC tip: You can order young Thai coconuts from Fresh Direct or pick them up at Whole Foods, your local co-op, and many Asian markets.}

¼ of a pineapple, including the center core: Pineapple’s main enzyme, bromelain, helps with tissue repair and prevention of scar tissue.

½ of an avocado: Rich in vitamin E, avocado is great for healthy hair, skin and nails.

1 skin-on (unwaxed) cucumber: Keep the skin on and you get the benefit of silica, a wonderful beauty nutrient.

A hand-full of spinach or kale: Nothing helps with healing more than dark leafy greens, make your drink as green as you can.

1 small piece of raw peeled ginger (grate it if you don’t have a super strong blender): Ginger is anti-inflammatory and a great anti-nausea addition for mamas with morning sickness.

Juice of 1 lime and 1 lemon: High in vitamin C for healthy tissues and immunity boosting.

A pinch of good quality salt, like Himalya salt: Essential for good electrolyte balance, and adds to the hydrating quality of the smoothie.

Sweetener if you need it: Honey, agave or maple syrup are all good choices.

Instructions

Combine everything in a high-powered blender like a Vita Mix if you have one. Add filtered water and ice until your smoothie is just the right consistency for you. Enjoy!

*Not sure how to open a young Thai coconut? Check out this great video.

Any warnings about raw foods?

Most raw foodists are raw vegans, but nonetheless I have to mention that it is wise for pregnant women to avoid raw meat, fish, and soft cheeses. Conversely, raw fruits and vegetables are fantastic pregnancy foods—just make sure to wash them well, especially if buying conventional produce. If you don’t go entirely organic, it can be very helpful to make your fruit and vegetable purchases in alignment with the Environmental Working Group’s (EWG) Clean Fifteen and Dirty Dozen recommendations. For instance, it may be ok to purchase conventionally grown onions, avocados, and mangos, but the pesticide load on peaches, apples, and bell peppers makes going organic for these foods a much better choice. For more information check out my previous post about the Dirty Dozen and the Clean Fifteen.

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NYC Yoga Tip | Upcoming Prenatal Partner Yoga Workshops in Clinton Hill

by Andrea Crossman, RN, BS, BA on August 19, 2010

in Holistic Health,Yoga, Acupuncture, and Other Healing Traditions

Want to get your cat-cow on with your birth partner? Click the pic to go to the Prenatal Partner Yoga site.

Prenatal Partner Yoga

11am-1pm on Saturday September 25th, 2010
Location: Clinton Hill, Brooklyn
$75 if enrolled by September 15th, $80 after.

Here’s what Prenatal Partner Yoga Founder Anna Azrieli has to say about her inspiration for the class:

I have been a yoga teacher since 1999 and a prenatal yoga teacher since 2007, right after the birth of my son. A couple of years ago my husband and I started doing workshops for expectant parents that combine elements of yoga, partner yoga, counter pressure, positions for labor, breath awareness, and intuitive touch. It is an experiential practice. We are not childbirth educators, we focus our attention on how to bring together the woman and her birth partner and give them some tools they can use during pregnancy and labor and beyond. Between us we have experience with many forms of movement and healing forms including contemporary dance, acrobatics, contact improvisation, Body-Mind Centering, Alexander Technique, yoga, theater, and Authentic Movement.

Prenatal Partner Yoga Workshops are also being offered on November 6th and December 11th, and there is a Postnatal Yoga (such a great idea!) workshop on October 16th. I highly recommend yoga to all of my clients, and think that a partner yoga workshop is a great addition to anyone’s birth prep. Want to do some partner labor prep now? Check out this post and video, it’s fantastic! Labor Ball Tips

Namaste mamas!

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Emotional Responsiveness Reduces Sleep Disruptions and Helps Little Ones Sleep Better

by Andrea Crossman, RN, BS, BA on August 17, 2010

in Must Know Info,Preparing for Baby

For increased sleep (for both you and baby) and increased mental health (for both you and baby) comfort, not crying it out, is the way to go.

Though more and more people seem up-to-date with the current research that letting your little one “cry it out” can in fact be damaging to their little brains (the increase in cortisol can be toxic, check out this interesting article), every once in a while the debate on the appropriateness of “sleep training” pops up again. New research out of Penn State has been conducted by Dr. Douglas Teti, a professor of human development and psychology, who says that his work,

adds to a growing skepticism toward sleep training – not only that it may not work, but that it may, in turn, affect the parent-child relationship itself.

“An emotionally available parent would probably not let their baby cry it out,” says Dr. Teti, who included babies aged one month to 24 months in his study. “Quite frankly, there aren’t too many researchers that advocate that any more. I don’t want to diss sleep-training programs per se, but the way we construed emotional availability is that an emotionally available parent is not a parent who is going to abandon a child at night and let the child cry it out.”

excerpt from The Globe and Mail

Here is the full press release from Penn State regarding this latest research.

For Infant Sleep, Receptiveness More Important Than Routine

Parents understand the challenge of getting infants to sleep through the night, and now Penn State researchers show that being emotionally receptive can reduce sleep disruptions and help infants and toddlers sleep better.

“Bed time can be a very emotional time. It heralds the longest separation of the day for most infants,” said Douglas Teti, professor of human development and family studies. “It struck me that going to sleep, and sleeping well, is much easier for some young children than others, and I wanted to assess what factored into this, and what parents and children contribute to sleep patterns.”

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Must Know Info | Breastfeeding, Sleep, and Postpartum Depression: What Does The Research Really Say?

by Andrea Crossman, RN, BS, BA on August 17, 2010

in Breastfeeding,Must Know Info

Want to share this information with your friends? Click the pic for a PDF of the article.

Have you heard mixed messages about breastfeeding, sleeping, and the optimal way to manage nighttime feeding for the health and wellbeing of you and your little one? I would be surprised if you hadn’t. That is why I’m really excited to share with you the outstanding work of Kathleen Kendall-Tacket , Ph.D., IBCLC (board-certified lactation consultant) today. Dr. Kendall-Tacket is a clinical associate professor of pediatrics at Texas Tech University School of Medicine and has a special interest in Psychoneuroimmunology (PNI). She decided to look to the science to come up with some clear guidance for new mamas trying to do what’s best for everyone while protecting their mental health.

I’m sharing her article in full, but here is the conclusion for any just-the-facts-ma’am types:

The results of these previous [breastfeeding and sleep] studies are remarkably consistent. Breastfeeding mothers are less tired and get more sleep than their formula- or mixed-feeding counterparts. And this lowers their risk for depression. Doan and colleagues noted the following.

Using supplementation as a coping strategy for minimizing sleep loss can actually be detrimental because of its impact on prolactin hormone production and secretion. Maintenance of breastfeeding, as well as deep restorative sleep stages, may be greatly compromised for new mothers who cope with infant feedings by supplementing in an effort to get more sleep time. (p. 201)

In sum, advising women to avoid nighttime breastfeeding to lessen their risk of depression is not medically sound. In fact, if women follow this advice, it may actually increase their risk of depression.

I hope that you enjoy the entire article by Dr. Kendall-Tacket, and you can follow more of her work via her websites: UppityScienceChick.com and BreastfeedingMadeSimple.com.

Should Mothers Avoid Nighttime Breastfeeding to Decrease Their Risk of Depression?

by Kathleen Kendall-Tacket, Ph.D., IBCLC

There is a movement afoot in childbirth education and perinatal health urging mothers to avoid nighttime breastfeeding to decrease their risk for postpartum depression. We know that if mothers follow this advice, it will have a negative impact on breastfeeding. But let’s put that issue aside for the moment and consider whether avoiding nighttime breastfeeding will preserve women’s mental health by allowing them to get more sleep. In short, is this good advice?

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Birth Quote | We Are Made To Do This Work

by Andrea Crossman, RN, BS, BA on August 16, 2010

in Quotes,Random Goodness

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Meatless Monday Recipes: Chilled Soups & Gazpachos | Beat the Heat and Enjoy Summer Produce at its Finest

by Andrea Crossman, RN, BS, BA on August 16, 2010

in Holistic Health,Nutrition, Food & Recipes

As we head into the last half or August, I woke up thinking about delicious recipes based on raw vegetables (it’s true). Wanting to get while the getting is still oh-so-good, gazpacho and chilled soups came to mind as a great way to increase the amount of fresh veggies in my life, while enjoying produce at its best. A quick search netted me 7 recipes I can’t wait to try, and I thought you might feel the same. These soups are fantastic for mamas-to-be and everyone else for a number of reasons. Here are a few:

Tons of vitamins, minerals and enzymes to be had here
All are super (souper?) hydrating
These recipes require no or minimal cooking which 1) is energy-saving, 2) keeps the kitchen cool, 3) maintains more nutrition than when foods are processed with heat
Happy Meatless Monday! All of these recipes are meat free and most are dairy optional
Within these recipes are some veggies known for particular benefits. To mention just a few: beets are considered blood building and liver cleansing, cucumbers are great for the skin, garlic is good for the heart, avocado is one of the healthiest (and most delicious) fats around, and kefir is full of good bacteria for your gut and immune system.

Good for you and delicious? It really doesn’t get any better than that. I hope you’ll try some of these recipes and let us know what you think. I’m also pleased to introduce you to these great food bloggers–enjoy!

*One quick and important note: I feel that where dairy is concerned it is awfully important to get full-fat, organic, rBHT free, antibiotic-free, quality products. I do believe that for some people dairy can be a healing food, but only when it is used in its whole food form, free of toxins. If you choose not to consume dairy at all, I applaud that as well. Recipes number 2, 5, and 6 are vegan. Recipe number 1 is vegan simply by eliminating 1/2 tablespoon of sour cream.

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