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PostPartum – The Physical Changes – Part 2 of 4

Last week the hormonal changes mom experiences after birth was discussed.  Hormones aren’t always to blame though.  There is a lot of pressure on moms “bouncing back” after pregnancy and returning to pre-pregnancy weight right away.  Women are advised to gain an average of about 25 lbs during pregnancy.  This recommendation is based on the BMI (body mass index) of the woman at the time when she finds out she is pregnant.  Overweight women are advised to not gain as much for the health of themselves and their infants.  This hasn’t always been the guideline though.  In the 1930’s excessive weight gain was seen as a possible sign of swelling or impending high blood pressure. In an effort to prevent this, it was recommended that weight gain should not exceed 15 pounds during pregnancy 1.  This was also considered good for “preservation of figure”.  Like it or not, eating for two doesn’t give to the green light to eat whatever you like or twice the usual amount.  Healthy lifestyle habits are important in maintaining a healthy weight throughout pregnancy, supporting baby’s health, and also appropriate weight gain makes it easier to lose the extra pounds after delivery.  Keep in mind the weight you gained during pregnancy isn’t all baby, but also includes larger breasts, larger uterus, placenta, amniotic fluid, increased blood volume and additional fat stores.  The part you can control is the amount of fat you gain and lean muscle you preserve.

Many women are unhappy with their post pregnancy body due to the presence of stretch marks, a belly bulge, wider hips, and breast changes.  A TODAY Moms survey of 3,000 new moms found that almost two-thirds of women say they worry their partner doesn’t like their body 2.  We live in a society of judgement and a culture that expects women to maintain their physique.

It is important for new moms that are feeling the pressure of returning to their postpartum bodies to accept the fact that it took around 40 weeks for the body to make a human and prepare for delivery, so in turn, it will take time for the body to return back to what you are used to.  It may not even happen though.  Depending on if you are planning to have more children or if you have just had your third, each and every pregnancy is different.

It is no longer only your body.  You have shared your body with the tiny humans you have created.  Your body has nurtured them and will continue to do so, physically and mentally, for the rest of your life.

Returning to exercise isn’t always easy.  Waiting 6-8 weeks after delivery is typically recommended.  However, if you had a C-section, you may not be able to recover as quickly.  For some, it can take months to recover and although your doctor may “clear you for exercise” be certain that this means light and gentle exercise.   Getting outside and going on a walk with your new baby is probably one of the best exercise you can get for your body and your mind.  If aches and pains are holding you back, we can help with that with chiropractic care, proper rehab, and appropriate exercises. We can help you move better and feel better so you can get back to activity without pain.  Try to change up the scenery too.  You can wear your baby in a front carrier facing inward as early as you want.  This allows you to go on walks where there may not be a stroller path.  Be careful though if you choose to hike where there may be tree roots or rocks you could trip on.  See your carrier instructions for different ways to wear your baby. I would also love to show you various ways your baby can be worn or connect you with local women who specialize in babywearing.

Dieting isn’t recommended right away after giving birth.  Your body needs calories and nutrients to feed your baby and for the healing process to begin.  This is true especially if you are nursing because your body can burn up to 500 calories a day just by making milk for your baby!  A diet high in protein and healthy fats will supply you with enough energy to take care of your baby while the extra weight you gained during pregnancy can come off.  Keep healthy snacks around like nuts, guacamole, peanut butter with celery, vegetables and hummus, etc.  Drink lots of water and be sure to measure it if you aren’t sure if you’re getting enough.  Drinking 2-3 quarts of water is recommended and it will keep you hydrated if you are nursing.

Don’t start working out or changing your eating habits because you HATE the way you look, but instead make the changes because you LOVE yourself.  Your kids will model your behavior and start with the tools to make good health choices from a young age.  They will eat the things you eat and they will exercise because it is what they have grown up seeing on a regular basis.  As a role model for your children you can demonstrate how to live a healthy life.  It takes work and we all stumble, but by picking yourself up and starting again is what life is all about.  Your mental and physical outlook will improve with each successful goal you achieve.  As always, I am happy to help you achieve your goals and get you started on the right path.  Chiropractic care, nutritional counseling, and meal planning are all services we offer at Venture.  Need help getting started, give us a call!

~~Dr. Melanie Dockter DC, CACCP

 

1. Miller, Debbie. Pregnancy Weight Gain Guidelines in the US – a Historical Overview. Marian University Nursing. May 2010.
2. Dube, Rebecca. ‘Love my kids, hate my body’: Real moms speak out on body image after babies. TODAY. February 12, 2013.

Ditch the title SUPERMOM

Leave the super hero status to the movies.  We don’t have to be a supermom to be a great mom.  Juggling too much can leave you feeling exhausted, anxious, and stressed.  It doesn’t matter if you are a working mom or a stay-at-home mom we are only able to do so much until stress and burn-out catches up to us.  I am a working mom with three kids ranging from 4 years to 9 months old.  I am familiar with stress and how it can steer the course of your day if you let it.  Stress is the leading cause of physical and emotional health decline.  We all know it, yet we continue to pour ourselves into everything and everyone around us like unintentional martyrs because we feel it is expected of us.  This year try to focus more on you.  Instead of adding more “To-dos” to an already full plate consider re-focusing and making adjustments to your current routine. What do YOU need so you can be a great mom?  Pick that one thing and work on it. Practice. Fail. Try again. And keep practicing until you nail it!  Keep at it until it becomes a habit and do NOT add more to your plate until you have achieved your goal.

Eliminating stress is impossible. Stress is necessary and can be positive. It is the motivator to help us get things done.  However, we need to practice tips to help reduce it.  Small changes breed success in a big way.  Here are few quick ways to make your day brighter and help you take a moment to be grateful for all you have.

1) Put yourself in a Time-Out: Close your eyes and take 10 deep breaths focusing on the inhalation, exhalation and nothing else besides relaxing your body. Stop focusing on checking things off your to-do list.  Leave the pressure to be a super mom – cook, clean, love, discipline, work, and entertain – behind you.  The dishes can wait, the floors can be scrubbed later, and it is OKAY for your kids to be bored.  Right now you need time for YOU.

2) Stop checking your gadgets and enjoy dinner without your email, texts and phone interrupting your time with the people you love.  Those individuals tied to their devices have been shown to have higher anxiety and depression than those who take conscious time to separate from the noise.  Your kids crave quality time not quantity of time.  You can be in the room with your children, but not present.  First, finish reading this blog and then put your phone down.  Stop comparing yourself to everyone.  Social media is notorious for making us feel we are missing out and leaves us searching for “more”.

3) Avoid sugar and the mood swings that come with it.  A diet high in sugar can have significant effects on the reproductive hormones, like estrogen and progesterone, and can help explain the link between conditions such as polycystic ovary syndrome (PCOS).  Over time, insulin resistance can lead to serious conditions like diabetes, obesity, high cholesterol, heart disease and even stroke.  Sugar also causes an increase of inflammation throughout the body.  Chronic inflammation decreases your body’s ability to heal and repair properly.  Make sure you are eating a well-rounded diet full of fruits and vegetables, lean protein, healthy fats, and reducing processed carbohydrates.

4) Take an hour out of your month to set goals and decide what YOU want from life.  Do not let others determine your path. The most successful people have both written and verbal goals.

5) Take time to enjoy some form of physical activity every day. Your body was made to move and activity has been shown repeatedly to reduce stress and improve one’s happiness.  Activity can simply be walking your dog or participating in an exercise class.

6)  Pain is not a lifestyle and age is not to blame.  If you feel you cannot accomplish your physical goals due to pain, I am here to help.  Chiropractic care can help you move better and reduce your overall pain.  In our office we also focus on corrective exercise and providing tips on how to move better.  Our goal is to provide long-term results.   In addition, to chiropractic care and rehab we offer nutritional counseling.  We sit down and discuss your goals and your current health status.  From there we identify what steps are needed to reach your goals.  In some cases, blood work may be recommended. We are able to order tests, interpret, and create a comprehensive report explaining the results at our office.  We are able to take the guesswork out of why you may not be feeling well and determine causes before they become a major medical problem. We would be happy to discuss this option further if you are interested.

Remember your current crisis is not a lifestyle and will soon pass.  It is important in times of high stress to remember and implement the tips above.  Make it a goal to keep things simple this year and focus on experiences. Do not forget to do things you enjoy and surround yourself with the people you love versus things.

  • “Life is 10% what happens to YOU and 90% how you respond to it.” – Charles Swindoll

Twelve Ways to Stay Active Indoors

Are your little ones feeling cooped up this winter? Are you at a loss on what to do to keep your sanity without breaking the pocketbook? Keep them on the move with these active indoor games.  Kids have a lot of energy and in the winter months with everyone cooped up inside it can make it drag on forever.  There are still a lot of fun activities one can do to burn off that extra energy and keep their bodies healthy and moving!

1. Make an obstacle course: Give the kids a room to “take over” and let them build their own obstacle course. Here are some ideas:

  • Place pillows on the floor a foot apart & jump over them without touching the pillow
  • Attach a string from one piece of furniture to another and limbo or crawl under it without touching the string
  • Make a tunnel or cave to crawl through by lining up some chairs & throwing a sheet across
  • Have them walk like a crab, bear crawl, or hop like a bunny
  • Have them put on a silly outfit as fast as they can
  • Lay a hula hoop on the ground and jump in and out of the hoop five times
  • Walk 10 feet with a beanbag on your head
  • End the course with a ball toss into an empty laundry basket

2. Have a Dance Party: Put on some tunes (Pandora has some great kid-friendly stations; search for “Radio for kids”) and let the kids boogie. You can even turn the dancing into a game. When you stop the music, they have to stop and hold their position.

3. Play some classics. Think: Duck, Duck, Goose, Simon Says, Hide n Seek, or Musical Chairs. You could also create an indoor hopscotch using painter’s tape to create the squares. Play checkers, connect four, or sequence for a mental challenge. I love Peaceable Kingdom games for children.

4. Host a fitness competition. You could set out a jump rope and a hula hoop, and then make a few other stations with activities like push-ups, jumping jacks or somersaults.  Set goals for each station and have the kids go through the stations one-by-one.

5. Go hallway bowling. This is a perfect game for a hallway. Use plastic cups or empty water bottles and set them up in a triangular formation. Use a medium-sized rubber ball as the bowling ball.

6. Build a fort.  Let them be creative on how to build the fort and then give them a flashlight to read a book or provide coloring books for them to decorate.

7. Declutter your home. Room by Room. Eliminate the items that do not create an immediate sense of JOY. Donate the items to a local charity to help those in need. Put away books and toys your kids do not play with and re-introduce them at a later date. You will find they are excited to read and play with them again. Have your children help you.

8. Clean out your wardrobe. How can this help kids? It helps them “let go” of stuff and teaches skills of organization.  They can help sort colors, long vs. short sleeves, and winter vs. summer clothes.  Take all of your garments on hangers and put them in backward, so that the open end of each hanger now faces you. Set a calendar reminder for six months. Then go back to your regular routine: Every time you wear a piece and put it back, make sure the hanger faces the usual way (the opening facing away from you).

Once six months are up, you’ll know exactly what you haven’t touched. Take out, donate, or sell those items on backward hangers. Chances are, if you haven’t worn it in the past six months, it’s time to let go.

9. Test your Puzzle busting skills. Visit the Escape Room or Puzzled for a fun and challenging group activity.

10. Break out your slow cooker and try new winter recipes. Get your kids involved in cooking, Chances are they will be more willing to try foods that they created. Have them gather ingredients, pour and measure food, and stir.

11. Plant an indoor garden. Get ready for spring and teach your kids where our food comes from. They will love to watch the seeds sprout and the plants grow. You will then be ready to plant your seedlings in May and get a jump start on your summer produce.

12. Get Lost in a good book.  Have your kids pick out a book and read for some quiet time.  You can do the same. Having quiet time is a great reset for the body and still keeps the brain active. Then host a Book Club. Mental health is important. Gathering with friends, laughing, and sharing ideas improves our mental activity. Have other parents bring over their children to your home.  During your book club, let the kids have a “camp-out” movie party or have their own book club. The adults are able to enjoy themselves and grown-up time while the kids are entertained elsewhere!

Physical and mental activity is very beneficial and in the dreary and cold winter months it can be hard to stay motivated to remain active.  Increased physical activity can boost your mood, increase energy, improve muscle and bone health, improve memory, reduce pain, manage a healthy weight, and improve sleep.  So what are you waiting for?  Pick on of the twelve activities above and get work on improving your physical and mental health!

~~ Dr. Melanie Dockter, DC CACCP

Seven Healthier Holiday Drinks

1. Healthier Chocolate Milk for the kids

INGREDIENTS:

  • 2 cups almond milk (or your milk of choice)
  • 2 Tbsp cocoa powder
  • 2 Tbsp honey or maple syrup*
  • 1/2 tsp vanilla extract

INSTRUCTIONS

  1. Warm the almond milk in a small saucepan, then whisk in the cocoa powder, honey, and vanilla extract. Whisk well to remove any lumps from the cocoa.
  2. Optional: place in your blender (make sure the cocoa isn’t too hot – you don’t want to get burned) and blend until frothy.
  3. Serve warm.

*add honey to preference – depending on how sweet your kids like it

2. Glogg

-A Scandinavian spiced, alcoholic drink

INGREDIENTS:

  • 1 Bottle Red Wine (red tends to work best)
  • 1/2 cup sugar
  • 2 tablespoons orange zest
  • 2 tablespoons raisins
  • 2 tablespoons almonds (blanched and slivered)
  • 1 tablespoon cardamom
  • 2 tablespoons ginger (fresh root)
  • 1 stick cinnamon
  • 8 cloves
  • Optional: 1 1/2 cup of bourbon (or vodka)
  • Garnish: orange slice

INSTRUCTIONS:

  1. Gather your ingredients.
  2. Combine the wine, optional bourbon or vodka, sugar, orange peel, raisins, cardamom pods, a slice of ginger root, cinnamon stick, and cloves into a 2 to 3-quart pot. Heat to 175 F (77 C) and let simmer for 2 minutes.
  3. Remove from heat and let stand for 1 hour.
  4. Strain to remove spices.
  5. Gently reheat and add 1 teaspoon of blanched, slivered almonds and 1 teaspoon of raisins before serving.
  6. Feel free to garnish with a slice of orange on the side.

Enjoy!This Glögg recipe is easy to make and strain ahead of time and keep in the refrigerator for a quick warm-up and serve. May be served well-chilled, over ice in summer for a Swedish-styled “sangria.” For a non-alcoholic version of this mulled wine recipe, replace the wine and optional bourbon with 2 cups of grape juice and 2 cups of apple juice.

3. Golden Milk Tea:

Benefits:

  • Antioxidants
  • Digestion Support

INGREDIENTS:

  • 1 cup unsweetened non-dairy milk, preferably coconut milk beverage or almond milk
  • 1 (3-inch) cinnamon stick
  • 1 (1-inch) piece turmeric, unpeeled, thinly sliced, or 1/2 teaspoon dried turmeric
  • 1 (1/2-inch) piece ginger, unpeeled, thinly sliced
  • 1 tablespoon honey
  • 1 tablespoon virgin coconut oil
  • 1/4 teaspoon whole black peppercorns
  • Ground cinnamon (for serving)

INSTRUCTIONS:

  1. Whisk coconut milk, cinnamon, turmeric, ginger, honey, coconut oil, peppercorns, and 1 cup water in a small saucepan; bring to a low boil. Reduce heat and simmer until flavors have melded, about 10 minutes. Strain through a fine-mesh sieve into mugs and top with a dash of cinnamon.
  2. Golden milk can be made 5 days ahead. Store in an airtight container and chill. Warm before serving.

4. Steep Me Some Tea

https://steepme.com/

This local spot is great for purchasing and learning about tea.  Tea is the second-most consumed drink in the world, surpassed only by water. An often-surprising fact to tea novices is that all teas (Black, Green, Oolong, White and Pu’erh) come from the same plant.  You will not only find a multitude of amazing teas to try, but also will enjoy the many health benefits they provide.

You can purchase premade tea bags at your local Target, Walmart, and Swanson Health Products.

Ginger, Peppermint, and Green Tea are great options.

Benefits:

  • Improve digestion
  • Strengthen the Immune system
  • High in antioxidants and flavonoids
  • Soothe a sore throat
  • Maintain hydration

5. Healthier Coffee

  • Do not add sugar and skip artificial creamers – Choose natural sweeteners such as honey or Stevia.
  • Skip the Whip
  • Add Coconut oil to black coffee
  • Add some Cinnamon to your coffee – can lower blood glucose, cholesterol and triglycerides in diabetics.  PubMed Article. 2003
  • Avoid drinking your cup of Joe after 2 pm. Caffeine is a stimulant and can affect your sleep.
  • Add Cocoa – Cocoa is loaded with antioxidants and some studies show reduction in heart disease.  PubMed Article. 2015 

6. Nature’s Flu Shot

INGREDIENTS:

  • 1 fresh lemon
  • 3-5 garlic cloves (crushed)
  • 1 TBSP raw honey
  • 1/2 TBSP ginger (fresh & grated preferred)
  • 1/8 tsp cayenne powder
  • 1 cup water

INSTRUCTIONS:

  1. Combine all ingredients and stir well.  Enjoy daily.

7. Winter Cranberry Orange Smoothie

INGREDIENTS:

  • 1 cup Greek yogurt
  • 1/3 cup raw cranberries
  • 1 orange or orange juice
  • 1 banana
  • Handful of ice
  • Dark leafy greens for an additional boost (optional)

INSTRUCTIONS:

  1. Add all ingredients into a blender.  Adjust ingredients to match your desired thickness.

 

We hope you enjoy the above recipes.  Get creative and put your spin on some of the above recipes.  Merry Christmas and we wish you a Happy New Year!

Five Healthier First Foods for Baby!

Congratulations!  Baby has hit a huge milestone – food introduction.  Where do you begin and what will be your first food choice?  Below is a list of my favorite first foods.  As you notice, grains do not even make the list.  Once your baby can start eating solids, be sure to introduce him to super foods or those with are nutrient dense. When you begin food introduction start with single ingredient, age appropriate foods. Purees are a great way to start navigating food tastes and then later you can introduce cubes or chunks. My favorite first foods for baby are packed with nutrients, are easy to prepare, and easy to digest.  Making your own baby food does not have to be a daunting task. The bonus to making your own baby food is that you know exactly what you are giving your baby and it also can be cost effective.  In the beginning if I wanted to thin the texture I would add breastmilk to the foods listed below.

1 – Avocado – Smashed or cubed this is a great first food.  It is a fruit that has a good mix of protein and carbohydrates. In addition, it is packed with good fats, vitamins A, C, Niacin, and folate and minerals iron, calcium, magnesium, and potassium.

2 – Banana – These aid in digestion and can also be smashed or cubed.  No cooking needed.  Bananas are high in vitamins A, C, folate and minerals potassium, magnesium, calcium, selenium, and phosphorus.

3 – Sweet Potato – Steam, roast, or baked these are a hit with infants.  Cube the pieces, puree or leave the pieces on the tray for baby to pick up at eat.  These are a great source of vitamin A, C, and folate.  Minerals include potassium, sodium, selenium, phosphorous, magnesium, and calcium.

4 – Winter Squash – After you cut the squash in half, scoop out the seeds, you may bake, roast or steam, the pieces. Depending on the size of the squash, I will bake with coconut oil on the meat of the squash at 350 degrees for 40 minutes or until fork soft.  Squash works great to consume in cubes or purees. These are high in vitamin A, fiber, folate, calcium, iron, protein, and potassium.

5 –  Pears –  These mix so well with many foods.  Also, pears are great if your baby is experiencing constipation.  These can be consumed raw or gently steamed.

With my three kids I would begin with single ingredient foods and then start experimenting with different food combos.  Remember to wait four days between new foods in the beginning to determine if baby experiences any food sensitives or allergies.  Once we navigated through various foods, we practiced baby led-weaning.  Essentially our babies would eat what we were eating. There was little to no preparation of mush or purees.  I would prepare sized appropriate food and let my 6+month old practice feeding themselves.  It got messy, but they were able to practice fine motor skills and it gave me time to take a few bites of my own food.  We like to use a lot of spices as a family and in the beginning, I would pull some of the food out prior to seasoning.  If you are interested, I would be happy to share some of my favorite recipes that my kids love!

One of my favorite resources for baby food introduction is: https://wholesomebabyfood.momtastic.com/babyfirstfoods.htm

There are many recipes and ways to prepare various foods on this website.  Dip your toe in and start experimenting with different foods for your baby.

~~Dr. Melanie DC, CACCP

 

 

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