Twin Mamas…
We have a couple of new twin mamas in our group. Please offer up some of your sound advice. Any areas of twin info is welcome!
Bar Method as Prenatal Fitness
OmMama Recommendation by VaShondra –
Looking to add a bit of a challenge to your prenatal workout routine?
I was (or so I thought). After spending some time accepting the shock and awe that accompanied the sheer joy that a new life was growing inside of me and harnessing the feelings of nausea that had kept me very still, I felt a need to move my body again. By no measure was I an athlete prior to becoming pregnant, but I did try to stay pretty active. Since we had a gym membership and the gym was literally downstairs, I had few excuses, so I’d found fun in attending zumba, yoga, and spin classes throughout the week coupled with walks along the Katy Trail. Still, I was unsure of what to do with my now very different, pregnant body. What was safe? Were there special considerations I needed to take? Thus began my search for all things “prenatal” while I gently resumed my occasional walks.
My first fantastic find was prenatal yoga with Cheryl at the Ombalance studio! Cheryl was soothing, welcoming, and encouraging and filled with a wealth of information regarding all things prenatal. So I tapped into that wealth, inquiring about everything possible…prenatal pilates, dance, any thing that came to mind. As I learned more about pregnancy, labor, and birth, I felt a need to build some stamina and endurance and to tone my body, which I was convinced no longer had any muscle. In response to my many inquiries, Cheryl kindly recommended that I check out the Bar Method studio in Park Cities. Knowing nothing about Bar Method, I did a google search and was thrilled to learn that they had a prenatal class! The website dedicated a whole tab to moms-to-be wanting to learn more, so I knew they took prenatal instruction and safety seriously. They even required a doctor’s note for clearance to begin class!
So after several weeks of research, also known as procrastination, I left yoga and decided to venture to the Bar Method studio to take a peek and ask a few questions. I was greeted by the smiling, welcoming faces of the young ladies at the front desk who eagerly shared with me their enthusiasm for the classes, and I left armed with an information sheet for my doctor, a schedule, and a plan to return for prenatal class the following Tuesday if given medical clearance.
“Are you sure you want to try this?” questioned my doctor. Assuring her that I did, I returned to the Bar Method studio at 23 weeks of pregnancy for my first prenatal class and was greeted by another royal welcome from the staff. Our instructor for the morning was Kristianne Green, whom Cheryl had hoped I would meet. Armed with sets of two and three pound weights, our warm up began, and I immediately knew that this was something different. In yoga, we are able to incorporate great conversations. In Bar Method conversation, the instructor verbally guides you through the techniques and exercises offering hands-on guidance and correction as needed while you nod and occasionally smile in response (a new and challenging lesson in itself for this social butterfly and talker). Class is intense and requires mental focus as you work to tone and lengthen your body’s muscles like a dancer. There are no leaps or pirouettes, just isolated movements that concentrate on the muscles of the arms, hips/butt, thighs, and legs coupled with dynamic stretches of those same parts, the use of a variety of risers to elevate and protect your body, and the presence of a ballet bar for balance and assistance.
Now at 36 weeks of pregnancy, I have continued my weekly venture to Bar Method! I have graduated to the mixed level class (or big kids’ class as I call it) where instructors Melissa and Nicole remind me to use the modifications learned (and forgotten) in the prenatal class. (Note: I only take the mixed level class if I am late or there are not enough prenatal class attendees, but to do so is allowed after 5 prenatal classes and sometimes less. Honestly, I often find the prenatal class to be more challenging). Lately, I’ve been directly paired with Marci, who is usually the prenatal class instructor, and Lisa, the owner of the studio, to be sure I am aware of the prenatal modifications to use in the midst of the sea of “normal” bodies in the mixed level class, a personal and caring touch that I appreciate. And, on occasion, the staff will even call to be sure I’m coming to class.
You eventually get used to hearing “only 40 more!” (or not) and determined to endure (and not cheat) one exhale at a time, just as you might while laboring for birth. You rediscover those hidden muscles and unveil new ones (ok maybe you don’t see them, but you do feel them) that remain a part of your beautifully pregnant body. You occasionally share the details of your pregnancy journey with your fellow prenatal class attendees once you catch your breath, and you learn to welcome the glances of awe and inquiries from your fellow mixed class attendees. Best of all, you are always empowered by the encouragement and smiles of the staff and instructors as they celebrate your growing belly with each passing week. Of course, you will still want to couple Bar Method with Cheryl’s prenatal yoga classes to stretch your still toning muscles and your nicely tucked and wrapped hips for good measure, but Bar Method is a challenge worth trying, and I’m glad I did! Won’t you join me? I am even looking forward to continuing and returning to class when my postpartum body permits! Thanks for the kindrecommendation Cheryl!
For more information, please visit http://dallas-parkcities.barmethod.com. For specific information regarding moms-to-be, choose the “Workout” tab and click on “Our Students” or “Your Questions.” You can also visit or call the studio at 5560 West Lovers Lane, Dallas, TX 75209, (214) 357-4444. Prenatal classes are currently held on Tuesdays at 10:30am and Saturdays at 9:45am.
Pregnancy Nutrition by Amy Guthrie
Written by Amy Guthrie – Tom Landry Mama
When I first became pregnant with my twins I ran, not walked, to see a nutritionist at the Cooper Clinic. I wanted to know what I needed to eat to fuel my strength, avoid gestational diabetes, and maintain a healthy weight gain. The wellness and nutrition dynamics of a healthy pregnancy are often the first questions every mother asks. Not only are you nourishing and nurturing yourself, but for your unborn child as well. Being pregnant is not a pass for eating whatever you want!
While I appreciated the guidelines of the nutritionist, I had to alter it for my dietary needs (no dairy, no gluten).
It’s well known that our body’s overall nutrition is 80% diet, and 20% exercise. But when we are pregnant, it’s important to find and make eating options that can sustain us daily – that won’t always mean we have access to the best options.
Further, research has shown that what we choose to eat during pregnancy may affect what our babies have a taste for after they are delivered. In one example, a mother who juices during pregnancy showed that her baby accepted vegetables willingly, and her child, of now 5 years, prefers broccoli to sweets. *NOTE: Do not buy unpasteurized juices from a store during pregnancy!
Healthy Pregnancy Approach
You’ll want to eat around 2500 calories per day, 2800 if you are carrying multiples. It’s important not to focus on calories though. Macronutrients are what are key: carbohydrates, fat, and protein. If we consume the right macronutrients, then we feed our body micronutrients: vitamins, minerals, and health. We want to avoid sugar, transfats, and processed foods.
Daily Macronutrient Recommendation:
Carbohydrates = 250g
Protein = 150g
Fat = 60g
Carbohydrates:
Not all carbs are created equal. Avoid simple carbs, such as sugar, wheat, flours, candies, crackers, chips, cakes, cookies, pastas. These carbs create blood glucose spikes when we consume them. Too much of these foods will lead to gestational diabetes, or adult onset diabetes.
Stick with complex carbs: vegetables, fruits, quinoa, amaranth, buckwheat, bulgar wheat, brown rice, gluten free pasta, sweet potatoes, Ezekiel breads, beans, legumes, lentils, etc.
Protein:
There are different sources of protein to consider: animal vs. plant protein. There is no right answer, however there is some belief that too much red meat is correlated to the spike in heart disease, cancer, stroke, chronic diseases, and auto-immune disorders. Spread protein out throughout the day so you aren’t consuming protein all at once – too much protein at a specific meal can slow down the digestive systems and increase acidity in the body.
Animal Proteins: Chicken, turkey, pork, lamb, veal, beef, duck, fish, mollusks (crab, lobster, shrimp, etc.), protein powder (whey, not rice)
Plant Proteins: quinoa, lentils, nuts, soy, beans, seitan, protein powder (rice, not whey), leafy greens
Fats:
Fat is key to mobilizing toxins, contributing to brain health, muscle and joint health, and cardiovascular health. Eating the right fats will help stabilize cholesterol, and improve heart health. With so many different types of fat, it’s important to note saturated fat grams, and trans-fats. Saturated fat is shown on the nutrition label of foods. Look for 2g or less of saturated fat per serving.
Good Fats: nuts, nut butters (not peanut), flax, flax oil, olive oils, seed and nut oils, avocado, coconut oil, ghee, tallow,
Bad Fats: Canola oil, vegetable oil, margarine, trans fats, fried foods, vegetable shortening, cheese, whole-fat dairy products, ice cream.
Micronutrients
Micronutrients provide all of the vitamins and minerals through eating whole foods. The majority of these nutrients comes from the right carbs, proteins, and fats (as listed above). The doesn’t mean you can’t consume other foods (vinegars, dressings, condiments, yogurt, etc).
Calcium, for example, is found in spinach, kale, broccoli, cruciferous greens, asparagus, etc. It’s a myth that you must eat cheese, milk, yogurt or dairy to get your daily-recommended calcium needs.
It’s also easy to become iron deficient during pregnancy. Eating good sources of protein will help keep you from getting anemic. Try eating protein shakes in the afternoon or morning snack to help get protein, calories, and carbs in.
Sample Daily Menu
Breakfast:
1 Ezekiel English Muffin
2 tbsp Almond Butter
1 cup of blueberries
Morning Snack:
1 cup 0% greek-yogurt (sweeten with stevia or honey if needed)
1 tbsp chopped walnuts
1 apple
Lunch:
½ cup black beans
5-6oz ground turkey, cooked with taco seasoning
½ cup pico de gallo (buy pre-made at store)
1 cup mixed spring greens
½ avocado, mashed into guacamole or diced up whole
Make a taco bowl out of the above ingredients
Afternoon snack:
2 Turkey Meatloaf Muffins
¾ cup roasted brussel sprouts or broccoli
1 tbsp mustard
Dinner:
5-6oz grilled salmon filet
1 – 1 ½ cup Mediterranean quinoa salad (quinoa tossed with tomatoes, cucumber, oinions, feta and olives)
Evening Snack or Before Bed:
Coconut “Ice Cream”
Or
Protein shake with whey or rice protein powder and 8oz almond milk
Or
Beef jerky
Or
An apple warmed up with 1 tbsp almond butter and cinnamon
About Amy
Amy is a graduate of Institute for Integrative Nutrition and is a Certified Holistic Health Coach. In 2013, she delivered her twin boy and girl. She has been practicing wellness and healthy living theories for 8 years.
To learn more about health coaching, or to get answers to your pregnancy questions, please visit www.mission-wellness.com or email info@mission-wellness.com.
Let’s talk Docs – Hiring a Pediatrician
Many of you ask for pediatrician referrals. I have to take the lead from others that came before you on this one. I’ve listed a few names below that come up from time to time. And I found a “Hire A Pediatrician” form online. Take a look below. My one piece of advice is to do a little research, interview a couple of docs that have a similar take on lifestyle, and interview as a couple.
If you would like to add to the conversation and/or add you doctor to my list, comment on the blog.
L.E. Wolovitz, At Home Pediatrics. I’m a little partial to L.E. She is a friend and client!
Dr. Naidoo, Shine Pediatrics has been a stand out for several families lately. He is in Richardson.
Stephanie Spaeth
C. Daryl Curry @ Methodist
Tammy Kennedy @ Inwood Pediatrics
Anauradha Agrawal – Close to Baylor downtown area
Referred by Tricia Padgett – Dr Matthew Yeager to your list. He is part of a practice that includes five other Peds, Registered Nurse, a Lactation consultant and a 24 hours nurse line. Very nice staff and great support for breast feeding and attachment parenting techniques.
Referred by Lauren Woods – ….i just started seeing this doc after going through 3 good docs but just notthe right fit……hes a general family doc but specializes in many areas…..what i like about him is that he stys on top of new research and findings….works with parents who have concerns about the cdc vaccination schedule….and in general practices more holistically….hes in mckinney but well worth the drive….. http://www.harmonyfamilyhealth.com/
HIRING A PEDIATRICIAN… I found this online. Check it out!
You’re smart to be thinking about interviews. Even if there’s only one name on your list of potential pediatricians (we recommend at least two), it’s a good idea to meet in person and learn about their practice and philosophy. Try to settle on a pediatrician by your seventh or eighth month to avoid waddling in and out of even more doctor’s offices during those last few weeks.
The best way to start your search: Ask around—your friends, family and OB are great sources for referrals. You can also find more real mom recommendations in our lila guide, or check the list of American Academy of Pediatrics members in your area. (Don’t forget to run candidate names through your state’s medical board to check for any disciplinary action.)
Once you’ve got a few names, it’s time to set up the interviews. You’ll probably only have about ten minutes for each, so ask the most important questions first. Remember, there are no “right” answers here- let your (baby-filled) gut be your guide.
Basic Information
[ ] Doctor:
[ ] Practice:
[ ] Location:
[ ] Phone:
[ ] Email:
[ ] Website:
Ask the Doctor
[ ] How long have you been practicing?
[ ] Do you have any sub-specialties?
[ ] What are your hours? Do you offer evenings or weekends?
[ ] Do you offer same-day sick appointments? How far in advance do well appointments need to be scheduled?
[ ] What if my baby gets sick when the office is closed? Who covers in an emergency if you aren’t on call?
[ ] Is this a solo or group practice? If it’s solo, who covers when you are gone? If it’s a group, how often will we see you, and how often will we see other members?
[ ] Do you have separate sick and well waiting rooms?
[ ] Do you respond to questions by e-mail? Do you accept calls for routine and non-emergency questions? If I leave a message, how long does it usually take you to return the call?
[ ] Will your initial meeting with my baby be at the hospital or the first checkup? What is your schedule for well baby checkups?
[ ] Will you discuss my child’s general growth and issues like discipline and social development?
[ ] What are your views on… Bottle feeding? Circumcision? Parenting techniques? Getting babies to sleep? Alternative medicine? Antibiotics? Immunizations? Childhood obesity?
[ ] What hospitals do you work with?
[ ] Do you take my insurance? Is there an extra charge for…Advice calls during the day? Advice calls after hours? Medication refills? Filling out forms? Will any other fees apply?
[ ] What are your policies for insurance claims, lab policies, payments and billing?
[ ] What tests are handled in the office, and what is done elsewhere? Where?
Ask Yourself
[ ] Was the office clean?
[ ] Was the waiting room kid-friendly, with toys and books?
[ ] How soon could the interview be scheduled? How long were you in the waiting room?
[ ] Was the office staff helpful? Were the nurses friendly?
[ ] Was the interview rushed? Did the doctor seem open to questions?
[ ] Did the communication feel natural? Was the doctor easy to understand?
KERA radio program on C-section epidemic
Episode of KERA’s Think with Krys Boyd about the epidemic of C-sections in the US. Click here for the episode.
American women and their doctors are opting for C-section births at an unprecedented rate. So why is this happening? We’ll find out this hour from Theresa Morris. Her new book is Cut it Out: The C-Section Epidemic in America