Week 35: Full-Circle

We've reached 35-weeks today, and I definitely feel like 34 & 35 have brought some physical and emotional shifts.  Don't let my nutrition and exercise blogs fool you--in my experience, no matter how good of care you take of yourself, pregnancy can be hard.  So much is happening with your hormones and body that is frankly out of your control.  But I wanted to include the fitness and nutrition blogs because I do believe that they both can help reduce some additional factors that could make pregnancy even harder.  Who needs issue after issue stacked on an already vulnerable condition?

So for any moms out there who are in their home stretch--give yourself GRACE.  I have found myself saying over the last several weeks that I am "slowing down", but I have to say the last two days I have truly hit a wall and some realizations.  Everyone's schedule and work/home situation is different, but I have found myself frustrated because I don't have the energy for everything I'm used to doing throughout the week.  I'm still working a pretty normal load, but then home and nursery things have been getting neglected.  Normally, as someone who could manage my palette of responsibilities, it has felt quite impossible--making me feel inadequate.  Now of course, no one imposes those thoughts on me but myself.  My husband, friends and family are nothing but loving and supportive. So yesterday I had to reach a point where I cultivated my own personal reconciliation, no one else could do it for me.

The week had already been physically tolling, with Lelu getting bigger--this baby is present in every moment in my day.  The weight I inevitably am carrying has began pulling at me with every task.  But I woke up Friday morning determined to have a good day, a day of productivity.  After getting a good shower in and tackling and errand, I began having some Braxton Hicks contractions and extreme nausea began setting in.  I drove to the supermarket and sat in the car--having a hard time breathing, feeling clammy and crampy, I sat outside in the parking lot trying to gather the energy just to go in.  But in that moment, I couldn't do it--I physically couldn't do it.  I just thought about how I had clients in a few hours, and all of the things I still needed to accomplish that day.  The inadequacy set in, and as I started to drive back home I began to sob.  It was hormonal, it was emotional, it was physical.  I thought of other pregnant women who seemed to tackle so much, and all I could do was compare myself to what I perceived as their strong resilience.

When I arrived home, I dreaded lying down again--I felt like my bed and the couch had seen enough of me over the past week.  But I knew I needed to rest and regroup.  I put on a Tara Brach podcast--she offers dharma talks and her voice and perspective immediately triggers a relaxation response within me.  Lying down, I felt my body calm down, and I started to listen to her words.  She soon said something that resonated with me that day, "When we are suffering, we are feeding into the stories about ourselves."  And at this point, it dawned on me that the sobbing and frustration was more about the story I had created about being inadequate--it wasn't real.  The God-given truth is I am adequate, I'm more than adequate, and I'm growing a baby.  Things begin to change very quickly when you're growing a baby.

Tara went onto talk about how pain is inevitable at times, but the suffering is optional.  And in my case, I can't control the contractions, cramping, nausea--but I can control if my mind is going to suffer because of it.  And at that moment, my pregnancy had come full circle--I remembered one of the earliest concepts I blogged about:  presence.  I realized I am in the midst one of the most tender, softest, maternal, and even spiritual points in my life.  My body has literally softened with the relaxin setting in.  My emotions are softer and more sensitive, everything within me is molding into a maternal state so I can care for my newborn.  And I thought, "Why am I fighting this?  Why am I not embracing this unique time while I have it?"  I had been running around like a chicken with my head cut off trying to do errands, chores, appointments, etc.  But the reality is that I'm not supposed to be running around in a chaotic state.  If you look at things from a natural childbirth angle--my body is purposely slowing down so it can go through the changes, cycles and preparation it needs to in order to safely deliver this baby.  And in the big scheme of things, I don't want to bring my child into a hectic, chaotic environment.  That was something I had decided early in my pregnancy, coming full-circle once again.

So instead of focusing and fantasizing about all of the things I can't do, I have decided to embrace the things I can do.  I can relax for hours on end--a rarity within our society. I can read a book, I can write or call friends, I can gradually prepare Lelu's room, I can stretch, I can meditate, and I can bond with the life within me.  I can push aside the tendencies to compare myself to others, or to physically overexert myself  Who needs it?  For I have found it is in learning to be present that we can genuinely embrace, and even sometimes enjoy, the place we are immediately in.  As John Lennon says, "Life it what happens to you when you're busy making other plans."  The home-stretch of a pregnancy isn't always comfortable, but it is such a unique time in life.  I'm going to choose to set the business aside and be present for life.

Consumer Reports: Top 10 Pregnancy Procedures to Reject

I just received this in an email today from the Green Bambino gang and thought it was worth sharing...

Consumer Reports recently published a great article about procedures that are commonly overused during pregnancy. The article is well-researched, well-written, and very balanced.  They say:

But another key reason appears to be a health-care system that has developed into a highly profitable labor-and-delivery machine, operating according to its own timetable rather than the less predictable schedule of mothers and babies. Childbirth is the leading reason for hospital admission, and the system is set up to make the most of the opportunity. Keeping things chugging along are technological interventions that can be lifesaving in some situations but also interfere with healthy, natural processes and increase risk when used inappropriately.

To read the full article, click below:

Top 10 Pregnancy Procedures to Reject - Consumer Reports

Prenatal Wellness: What Does a Body Good...

Nutrition can be a vital for a healthy pregnancy, and I've been on an ongoing journey researching what's best to eat while carrying a baby.  I'll be the first to admit that my diet isn't perfect, but I can also say I've gotten much more attuned to what my body really does need--it's amazing how your body will speak to you if you listen.  Below are some tips and tricks to staying on top of my own nutrition, along with links and resources.  The information can also be taken into consideration for people who are not pregnant.  Basically, it is good for us all to be eating small meals throughout the day, which can definitely be a challenge, but I believe preparation to be the key.  Perhaps getting groceries at the beginning of the week, and pre-planning for meals and healthy snacks throughout the day.

Dr. Alicia Stanton, M.D. suggests the following:
Eat small meals every 2-3 hours that consist of a lean protein – chicken, turkey, fish, nuts – and a complex carbohydrate – a vegetable or high-fiber fruit. Consume carbohydrates that rate low on the glycemic index such as vegetables, nuts and seeds, milk and plain yogurt, barley and quinoa, beans and legumes, sourdough bread and fruits from Northern and Mediterranean climates.

When you eat small portions of low-GI foods every three hours or so, it is more effective in keeping blood sugar stable. When your body isn’t in starvation mode, you can make more rational and healthy food choices and keep portions small, rather than overeating on bad choices. Small, frequent meals or snacks of low-GI foods provide a steady stream of energy, reduce stress and result in fuel going to muscles rather than fat, leading to a leaner body.

When you start to eat more nutritious foods, you’ll see food doing what it should do to restore and maintain harmony among hormones:

• Keep blood-sugar levels stable
• Decrease inflammation
• Provide sustained energy
• Help reduce body fat
• Help maintain a healthy weight
• Contribute to overall health and well-being
• Reduce risk for chronic conditions such as diabetes, heart disease, cancer and osteoporosis
• Keep taste buds happy

GO PROtein

As a pescatarian before conception, my diet changed a bit within my first trimester.  Not only did I have to research what fish was best to eat, but then there were times I couldn't even stand the smell of any type of seafood.  I began to crave more red meat and turkey, so incorporated both back into my diet.  Typically, if I did a fish and meat weekly, I wouldn't crave it again until the following week.  I made sure I got protein from other sources as well:  milk, cheese, yogurt, beans, eggs.  I researched some different protein powders, and although each individual should check with their midwife/doctor before taking any sort of supplement, I found  Jay Rob's Whey/Egg protein to work well for me.  The cows are not treated with growth hormones, and it contains no artificial sweeteners, colors, or flavors.

I also will pick up pre-made protien shakes for when I am really on the go, my favorite have been Orgain shakes (found at Buy for Less or Whole Foods).  They were referred to me by my friend who is a nurse, and also pregnant, and I also had my naturopathic doctor review the ingredients.  They have a light taste, and just gives an extra boost of protein.

SUPER foods!

Focusing on what I can eat vs. what I can't has always helped me stay focused on my diet.  After pregnancy, I began to do a bit more research into Superfoods--these are foods that have reported health and medical benefits such as:

Prevent or reduce inflammation

Help regulate metabolism and burn body fat

Lower total cholesterol

Lower blood pressure

Help protect against heart disease

Help protect against cancer

Help protect organs from toxins

Promote digestive health

Here's a list of some of my favorites that I gathered from various resources and sites, and my goal has been to add at least one superfood into each meal:

Sweet potatoes

Blueberries

Spinach / kale

Buckwheat

Seaweed

Flaxseed

Dark chocolate

Green tea

Almonds

Walnuts

Salmon

Yogurt

Spelt (nuts)

Broccoli 

Cauliflower

Cabbage

Avocados 

Beans

Oats

Oranges

Turkey

SHAKE IT UP!

A huge nutritional tool for me throughout my pregnancy has been smoothies or shakes!  I got a blender for a wedding gift, and have put it to very good use ever since.  For me, cool foods have tasted best during pregnancy, and I have often had to find a way to add more food/nutrition into my routine.  As I've mentioned in other blog posts, that can be difficult to constantly prepare and think ahead--so shakes have been super helpful.  I will add them onto whatever I may be having for breakfast or lunch, and also use them as one of my "in between" snacks to help give keep my blood sugar level.  Below is a list of foods I include in my smoothies, always add the ice, it can be fun to mix and match--you never know what might be a favorite!

granola

greek yogurt

organic fruit yogurt

almond milk

non-fat organic milk

kefir

flaxseed oil

blueberries

bananas

strawberries

mandarin oranges

pineapple

peach slices

protein powder

spinach leaves (you can't taste)

kale

Odwalla or Naked brands Superfood juices

Emergen-C (consult doctor/midwife for pregnancy)

Dark chocolate chips

natural peanut butter

oatmeal

GO PRObiotics

With permission from my midwife, I take a probiotic capsule daily with my prenatal vitamin, and I can see a vast improvement with my digestive system.  Probiotics are good bacteria that can be found in the body, and ingestion has many health benefits such as helping the digestive system and strengthening the immune system.  Probiotics can be found in foods such as kefir and yogurt, and then also taken in capsules (which I do all).  For more information, here is a Baby Zone article that can explain more:

http://www.babyzone.com/pregnancy/prenatal-care/probiotics-during-pregnancy_71699 

There have been many studies around poor nutrition being linked to pre-eclampsia, a complication in pregnancy characterized by high blood pressure and swelling along with other symptoms.  It can be mild or severe, and you definitely want to identify the condition if it occurs.  Most studies are still inconclusive, as explained in The Journal of Nutrition:

http://jn.nutrition.org/content/133/5/1684S.full)

However, I always think a good diet and nutrition can only benefit you and your baby.  Here is an article of what many believe can help prevent this pre-eclampsia and other conditions:

http://juniperrusso.suite101.com/pregnancy-nutrition-and-preeclampsia-a99460  

From the Mouths of Moms: Words of Encouragement

A college friend of mine wrote me recently, and I really wanted to include her letter on my blog site.  She is a beautiful soul and mother, and her words are so encouraging.  I hope others who are exploring natural childbirth can find comfort and confidence in her letter below, I know I did!

"Hey there lady! I just visited your blog (thanks for sharing) and was excited to read that you are planning a natural birth. I just wanted to send you some words of encouragement. I remember the anxiety and excitement I felt when preparing to welcome my daughter into the world. I was nervous about the journey my body was about to take but determined to experience every second of it. I also know how it feels to see the expressions of judgement on the faces of those who don't understand the decision you have made. What was worse were their words. They stung and made me doubt my own abilities. 


Luckily, I was blessed to be surrounded by some amazing women who offered their love and support. My mother told me that I am the only one who knows what my body and spirit can handle and that I can accomplish anything I set my mind to. I have two beautiful babies and delivered both naturally. Their births have been the most amazing and rewarding experiences of my life. I struggle to put it into words and really there are none that are worthy. I have no doubt that you will do a beautiful job in both delivery and motherhood. Welcome to the fold!"

Prenatal Wellness: Workin' It Out

As a personal trainer and yoga instructor, exercise has definitely been important to me in keeping a healthy pregnancy.  I think the key has been finding a balance between grace and discipline:  when I have been severely nauseated & fatigued--I have given myself grace.  Listening to my body, and not pushing myself has been very helpful, and allowing for plenty of rest.  However, during my cranky and hormonal times--I have found that a little exercise can do a body & mind good.

In my case, I gained energy in the middle of my second trimester and continuing into my 33rd week of pregnancy.  There are definitely days I want to just sleep and rest, but generally I have welcomed some daily exercise.  As I am tapering off teaching my own classes, my schedule has allowed for a bit more time to attend other people's.  Last Saturday I attended a Barre class, which is mix between yoga, pilates, and ballet.  It is definitely a challenging workout, but I modified when needed and avoided heavy ab work.

On the ab note, a friend of mine told me months ago that she was discouraged that no one told her that the abdominal muscles are at risk of separating during pregnancy.  Known as diastasis recti, the right and left side of the ab muscles can separate, leaving a gap in between.  The muscles don't tear or rupture, so it doesn't cause initial pain, but can result in future health complications.  It can be helpful to avoid any strenuous abdominal workouts during pregnancy, quite honestly--I stopped doing any intense ab exercises as soon as it felt uncomfortable and that was in my first trimester!

Some of my runner friends said they ran into week 30 or 31, but didn't feel like they could continue after that.  Walking has been helpful on days that I need some movement but am unable to attend/teach a class.  I also accompany that with some light weight training, targeting arms, chest, hips and thighs.  Moving into a table-top pose (on hands and knees--shoulders stacked over the wrists, hips stacked over the knees) and extending one leg, and possibly an opposite arm, has been good for the core.

I have told multiple people that I believe yoga has been a major key component in feeling well in pregnancy.  It is something I have been able to continue to do--even as I start to slow down.  I just modify and listen to my body on certain poses, and this is where a good, pre-natal yoga instructor can help.  The yoga breathing is also good preparation for childbirth, along with the meditation and calming focus that can be incorporated into your practice.  Yoga encourages a strong sense of body awareness, which can also be an important component in natural childbirth.

I had to do a certification training course for my job last Monday, and our group had to sit for 3 1/2 hours.  By the end of that time my hips were killing me, and I realized how hard a desk job must be on pregnant women.  For those who do sit a lot during the day, I hope you can frequently get up, stretch, and take walks around the office.  Just keeping synovial fluid moving through your body, along with blood and lymph flow can be really helpful.

Overall, between yoga, barre classes, walking, light weight training, and prenatal specified workout classes, there have been some good options to help me keep moving in the last home stretch of pregnancy.  As I mentioned above, I have really tried to pay attention to what my body is telling me to avoid injury or "overdoing it"-- my best advice is never push through pain, or if your gut is advising you against something.  Although we often lose control over areas of our bodies in pregnancy, we can still redefine our relationship with it--sometimes gaining a better sense of body awareness and respect than we had before.