On Cholesterol

This will be my second venture back into the blogging world after a brief sabbatical. During the time I was gone I changed a lot of diapers, had another baby, and started a Master's program in Health and Nutrition Education. I thought I'd drop the schooling bit in now, because what I'm about to introduce to you may seem radical...

I had a friend ask me the other day which cholesterol was the good, and which was the bad. I was totally embarrassed to admit that I couldn't remember, and honestly, that I had never known. As I thought about that the rest of the day, I finally realized the reason my mind had never retained that information is because I don't believe there is good and bad cholesterol. I really love cholesterol, and so I thought I'd share my mental ramblings on this sadly misunderstood nutrient.

What is Cholesterol?

Cholesterol fits tidily into the fats and lipids category, and should be revered for its many functions in the human body. Both HDL (high density lipoprotein), and LDL (low density lipoprotein) perform vital functions in the human body, and deficiencies in either are catastrophic in nature. Cholesterol, in times past, was blamed for clogging arteries. I find it poor logic, though, to look at a wound, and blame what we find there for the presence of the wound. We don't blame blood for scratches and cuts. We don't blame bandaids for them either. What is it that causes cholesterol to get stuck in a person's arteries? There are several mechanisms in place, but the primary problems that cause blockages in arteries are in fact poor blood sugar metabolism, which cause inflammation i.e. over consumption of carbohydrates (this can include fruit for particularly sick people) and resultant damages on a cellular level. Google this, "cholesterol patches damaged arteries" -- it's not really a secret.

Further, check out all cholesterol does for you (other than patch damaged arteries):

• All cell membranes in the human body are made sturdy by a combination of cholesterol and saturated fat. So that pretty much covers everything your body does. Let's end there... Just kidding, there's more.

• All human sex hormones are a break down of cholesterol. (That link is a Chris Masterjohn link. If you don't know of him, he's a smarty.) A  cholesterol deficiency can lead to a deficiency in these, which would wreak havoc on more or less all of your systems -- because our bodies function as a whole organism. You cannot experience degradation in one system alone. To name just a few of your systems that would struggle due to imbalance in these hormones, though: reproductive system (duh), pulmonary system, cardiovascular system, adrenal system, and... more. 

• Many other hormones are also made from cholesterol, such as cortisol, the stress hormone, and aldosterone, which regulates mineral absorption.

• Cholesterol aids in the absorption of fat soluble vitamins K, D, E, and A. Your body can even make vitamin D out of cholesterol. It's kind of this everywhere fix-it guy.

• Your body uses cholesterol to make bile. Bile is a green, viscous liquid made in the liver, which aids in the digestion of fat.

• It also aids in the absorption of minerals.

• For all the women reading this, morning sickness has been linked to a cholesterol deficiency, because it is linked to hormonal imbalances, bile production, and mineral absorption. (Magnesium is a big culprit here. Magnesium can also make you smell better when you sweat. That's fodder for a different post, though.)

Where do you get it? Where can you get it? Where should you get it?

Your body makes cholesterol in your skin in the same sort of fashion as it make vitamin D. Your body can also make cholesterol out of carbohydrates, in a similar fashion it can manufacture saturated fats from carbohydrates. Caution friends, this is far from ideal. In the absence of sun, and dietary cholesterol (or saturated fats, as it were) your body will crave carbs so that it can manufacture these other building blocks. This adds an extra step, and we know that the over consumption of carbohydrates: 1. depletes our bodies of minerals, 2. injures our bodies on both a large and small scale.

It is also important to note, the cholesterol made by your skin when exposed to the sun is in a different form than dietary cholesterol, (it is sulfated, or attached to a sulfur atom) and serves different functions in the human body than the dietary form. Dietary cholesterol is also important, because your body doesn't make the sort you get from foods. Your body, when exposed to optimal amounts of sun, will make about 98% of your cholesterol! That is amazing, and also scary considering how much time we all spend inside, and all of the things we have heard about sparing our skin sun exposure...

Just to make this slightly more controversial, cholesterol lowering drugs inhibit the human body from making cholesterol. That's right folks. Even though there is this, and this we are still giving statin drugs to the aging... even though low cholesterol is linked to double the mortality rate than high cholesterol. It is also linked to depression, suicidal thoughts, and violent behaviors.

The best dietary sources for cholesterol are:

• Shrimp
• Lobster
• Eggs
• Liver
• Pork
• Beef
• Chicken, with the skin
• Cheese
• Full fat milk
• Cream
• Butter
• Human milk ("The cholesterol in human milk supplies an infant with close to six times the amount most adults consume from their food." -- Mary Enig PhD, and world renowned lipids expert.)

So basically, google "high cholesterol foods", and eat those. Provided they are real, whole foods. Avoid snack foods like tater chips.

Interesting articles to read on the subject. Warning: sometimes Masterjohn can be a little dry...

Dr. Natasha Campbell-Mcbride 

Dr. Chris Masterjohn (Read this especially if you fear I'm leading you down the path of heart disease.)

Dr. Uffe Ravnskov 

Dr. Mary Enig on breastmilk composition.

Duke University on Fetal Alcohol Syndrome and Cholesterol 

Also:

Wikipedia: Cholesterol (I know guys, Wikipedia. It actually does have some good information these days.)

Potty Training

I currently have two sisters potty-training for the first time, and I am just wrapping up potty-training #2, so this is a timely topic for me!

Every parent/child relationship is unique, so this won't be the best method for everyone, but it's worked really well for me twice.  I haven't read about it anywhere, it's just what we decided to try and it worked both times.  I lovingly call it,

The Bare Buns Technique!

Here's what we do.

• Talk long in advance about going to the potty, wearing underwear, how the child is growing so big (too big for diapers), etc.
• Buy a potty.  You probably already have one.  We had a fancy-pants potty chair with a soft seat, but it started smelling really bad, and no amount of strong chemicals (I hate to use) would get the smell out of that soft seat.  So, we reverted back to a simple $5 IKEA potty 

I know people who keep one in the house and one in the car.  Not a bad idea.  And don't worry, cleaning out a potty like this is not as nasty as changing a dirty diaper.  Really.  

• Pick a day--several days when you know you're going to be home with few distractions.  
• Explain that now your wonderful little child is now big!  And it's time to not wear diapers anymore, but go on the potty!
• Go on a special outing to buy underwear that they choose.
• If you want, you can watch this cute movie I remember from my early childhood.
• Take off your child's diaper and pants (here's where the bare buns comes in).  For sanitation purposes, you can put your child in an extra long shirt for a boy, or a skirt for a girl.  I found that both of my boys felt "safe" with underwear on, so they'd still have accidents.  With their buns blowin' in the breeze, I could simply explain that if they had a "wet" or "BM" (pardon the lingo) and they forgot to sit on their toilet, it would go on their foot.  And that would be yucky.
• Note: you might not have to go this far if you have children who are really excited to always go to the potty.  My boys knew how, but they didn't want to.  But more than they didn't want to sit on the potty, they didn't want to go on their feet!

• Through out the day, ask if your child wants to go to the bathroom.  Don't make them; you want them to learn to listen to their bodies.  You don't know how they are feeling, my boys can both go all day without going to the bathroom sometimes!
• Take the potty into every room with your child, and don't go too far!  If it's warm, take the potty outside and do potty training outside all day!
• If there's an accident, just say, "Oh I'm sorry, I'll bet that's yucky for you.  Let's clean that up."  (If your child didn't mind getting it on him/herself, maybe they can help clean it up and that would change his/her mind :)
• When they do go in the potty, give them a good hug.  Don't make too huge a deal about it, though, whether they do or don't make it.  You don't want to put too much pressure on them.  Think about it: it doesn't make it easier or more fun for you if someone is standing at the bathroom door when you're going, telling you to hurry up!
• Depending on the personality, you might want to use a chart system.

Abraham with his filled out chart and new toy

My oldest had three charts: going in the potty chart, a wearing underwear all day chart, and a dry nighttime chart.  We haven't done charts this time around; I wanted it to be more low-key, and I think he's responded well to it.

• Wear diapers for naps and night for a while.
• I know a lot of people do potty-training all at once.  I prefer to wait until they're waking up dry (which usually happens right after they learn to be dry during the day).  
• After they're great bare buns, try the underwear.  Remember to stay close to them, and train them well how to remove it.  Make sure they're in pants that are really easy to pull down.
• When they're doing great at home, take it on the road!  
• Do a small outing first: to a park, on a walk, or to an understanding friend's house.  Bring the potty along!  
• As they get better and better, you can do longer and longer outings.
• Celebrate!  Buy them a "big kid toy," throw them a party, or take them on a date!  (Think of all the time/money/headache they're saving you!)

How do you know if your child is ready?  One very clear sign is if they leave their play, go out of the room, or into a corner or somehow separate themselves when they're going to do their business.  That way you know for sure that they know beforehand if they need to go to the bathroom.  Some mature 18 month olds can be potty trained.  

This looks like a ton of information, but it's easier than you think!!!  and soooo worth it...

There are many ways to potty train.  What have you tried?  What works for you?

Frederick

Fred and me at 39 weeks. Love those cell phone shots!

This is the story of Fred's birth. I am copying this from a little journal I am keeping for him, so it is written to him.

The night before you were born I did a very silly thing. Your dad and I were watching a show, (Downton Abbey, in case you're interested), and decided to watch one more episode. The episode was entitled "Christmas at Downton", and so I thought it would be a regular Christmas special, about 20 minutes long... It turned out to be almost an hour and a half long, and we didn't get into bed until after 1 am.

I took the risk of staying up that late because I had been having timable contractions for about a month, and you hadn't decided to come. So I had declared to myself that I wouldn't anticipate it anymore, I would pretend we were going to be bosom buddies forever!

I fell asleep quickly, but slept very fitfully. I kept semi-waking, feeling uncomfortable. I assumed in my drowsy brain that I needed to use the bathroom, but I kept slipping into sleep again. Finally I got up. It took only a few minutes before I realized why I'd been so uncomfortable: I was having some very motivating contractions. I sat there through a few powerful ones trying to decide if I was hallucinating. I think I was there for half an hour before I decided to come out and wake up your father.

I realized at that time it had only been and hour and a half since we gotten to bed. I felt so alive and energetic, though. I woke your dad, and we laid in bed and smooched for a while. We were thrilled we would be meeting you soon.

Pretty soon the contractions were a little too uncomfortable to be lying down, so we got up and called Richelle.

Katy, Richelle's assistant, got here first. Richelle and Sharla, Richelle's other assistant, arrived a little later. I just need to express how much I love these women. They each did specific small things that really stand out as making this journey so lovely to look back on. They are wonderful!

My contractions were about 4 or 5 minutes apart, and were easy enough to integrate at first. It was a real change being able to have conversation during labor. (My water broke first with George's, and so it was quite intense from the start really.) I was able to joke and laugh, it was really nice.

I spent that time walking around the kitchen, pausing here and there to hold a chair during a contraction. Little by little my energy began to fade, and it became a little harder for me to be around the people who were present to give support. I retreated to the bathroom, turned on the fan to drown out any noise, and leaned over the sink. Sometimes I held onto the towel rack.

I had gotten into a rhythm of swaying my hips from side to side, and that released some of the intensity of the contractions. And I even found myself dozing off as I leaned over the sink. After some time I ventured out, but the buzz of conversation was too much for me on some mental level. I walked into a bedroom nearby and found a bar in the closet that was just the right height for me to hang from. It was so relieving! So for a while I went back and forth from leaning over the sink in the bathroom, to hanging in the closet of the room next to it.

After having so little sleep, my energy was waning, and it was becoming harder to integrate the contractions. I began to pray for more strength. And soon I was praying more earnestly that the time to push would come.

My midwife and I had discussed before hand that I did not want to be told how and when to push. I believe so strongly that the body knows instinctively when this should happen -- a woman does not need to be told, save in very rare circumstances, when she should push. It is so empowering and much easier on the body to allow the body to take control at that point.

After saying those prayers, I strayed out of the bathroom into the kitchen. Your dad walked in and just smiled at me. I love him so much! We kissed during a few contractions, which was so nice and grounding. I cried a little as I told him it was getting a little difficult. The contractions were so strong at this point. He told me that Richelle had mentioned she could check my dilation, and if it was alright, break that bag of waters you were in. It could help speed things up. I felt instinctively that was the answer to my prayers that I would be able to push soon.

I came into the front room, where everything was set up, and Richelle asked me to lean over our yoga ball as she made her assessment. I was dilated 7cm, and our bag of waters was sagging through my cervix, (I intentionally call it 'our bag of waters', since it was part of both he and me). I'm not sure how it works, but Richelle told us that can slow dilation. I'm so grateful for a loving God who heard my prayers, and for a midwife who was the conduit through which he was able to answer.

Richelle ruptured the bag of waters, and the contractions came on strong. I have heard, and truly believe, that having a grateful heart makes labor and birth a nicer and faster experience. So I stood holding Richelle's hand on one side, and your dad's hand on the other, swaying and chanting all of the things I was grateful for.

Richelle sang you a nice song at one point. "Come baby. Come.", were the words. It was so soothing to me.

I am much more comfortable standing in labor, but something came over me to kneel. I knelt leaning over the yoga ball, and asked if we could say a prayer. Your father offered a lovely and short prayer for me, for strength, and again that I would be able to push soon. I was so tired by this point.

Directly after that prayer I recognized changes in the contraction -- slowly I realized my body was preparing to push.

I didn't say say anything to alert anyone it was happening. I remember thinking to myself that Richelle would know, because she is so good at reading a laboring mother's energy. And she did. She quietly knelt near me, and had your dad come to where he could catch you.

It had only been a half hour from the time Richelle had ruptured the waters, to the time you came. It was so nice, and actually felt good to allow my body to just push with each contraction. I didn't really even have to bear down, as they say, my body was just doing this amazing thing!

I could feel you making your way down slowly. I was praying, and praying the whole time. (God is really with a laboring woman.) Your dad proudly announced that you had lots of hair -- we now had two babies born with so much hair, you and your brother George. It was so good to hear about you as you were emerging!

Then your head was out, but you had such broad shoulders, you didn't rotate so the rest of you could slide out. I needed to stand. That moment is so intense, I thought that I couldn't. Katy and Sharla came to each arm and helped me stand, and move my legs to give you more room. And then again, they helped me to kneel. And with a mighty push, and some great warrior noises, you were born! Your father caught you, and told me that we had another son.

And then, to steal a phrase from another mother's story, I was joy. It was so beautiful. You cried, which surprised me, because my first babe had been so quiet when he was born. But it was so wonderful to hear you as we met face to face.

Your face was blue, even for a newborn, from our experience of you having such broad shoulders. So I called you my little blue man.

The Birth of Evelyn Bea

This is the story of my third child, Evelyn Bea.  You can also read about Benjamin James (my perspective, or Andrew's perspective) and Abraham Craig.  I have been blessed to have three beautiful, natural births.

Evelyn was “due” September 21.  That day, my mother came to visit (and save the day).  I cleaned aggressively for her arrival and in hopes that it would kick in my labor.  It didn’t.  Neither did many other attempts at trying food myths, long walks, meditation and generally staying busy.  However, that week we had lots of fun running around DC and MD.  It was difficult to not be overly-anxious about the birth of my soon-to-be-new-best friend!

At my 40+ week appointment, my midwife started talking about natural induction methods, and how I should call and schedule an ultrasound to be sure that my fluid levels were okay, etc.  It was discouraging.  I didn’t want to force my baby out, I wanted her to choose to come out all on her own (and I wanted her to choose to come out soon!).  The days passed, and Monday loomed near, when I was supposed to have scheduled my ultrasound appointment as well as my appointment with my midwife where they were going to take more aggressive steps to bring my baby.  I still felt like I wanted my baby to come out on her own, but I decided to take castor oil on Sunday if she had not come by then.

On Saturday I went for a long walk.  I invited everyone to come with me, but everyone else was busy, so I had the (unheard of) chance to take a walk by myself.   I was dropped off near a trailhead.  As soon as I was dropped off, I crossed the street and found myself face to face—closer than I had ever been to two dear: a buck and a doe.  The buck ran away, but the doe (who was just twice my arm’s length away) stood looking at me for a long time.  It was a sacred moment, and I wondered if perhaps she was a messenger for me.  As I walked away, I turned back and took a picture on my (very poor) camera phone.

I saw no one for the first part of my walk.  I was able to pray out loud, and then talk out loud to my baby girl whom I longed so much to see.  As I walked and talked, any anxiety I had melted away.  It was a perfectly beautiful crisp Indian summer day.  I told my sweet Evelyn Bea what a beautiful day it was, and that I had so many things to show her.  I had the sense that one of the reasons I was naming her “Evelyn Bea” was because the women for whom she was to be named—Andrew’s Grandmother, Evelyn Marshall, my great-grandmother Beatrice Evans and me, Ariel Beatrice—all had (and have) great love for nature, and have spent much time alone in the mountains.  I believe it is something my own Evelyn Bea will take great comfort in.  I walked and walked and walked, becoming more peaceful, energized and happy with each step.

The only "natural induction" technique that worked.

I was then picked up by my husband and little boys, and we had a busy few hours: going to a service project, then to a little play, the park, then home.  Again, in order to keep up the pace and bring my little baby, I mowed the lawn, then showered and got ready for a church meeting (the Relief Society General Broadcast).  Refreshments were first, and I struggled to stay social and pleasant while we waited for the conference to begin.  My legs and body were starting to really feel tired from all the exercise and being on my feet all day.

During the conference, I was able to concentrate on what was said, but I also kept track of my “waves” (contractions) on the side of my notes.  They were consistently seven minutes apart (this was at about 8:00 p.m.).   I didn’t think I was in labor, because I typically experienced consistent waves when sitting for extended periods. I came home and felt exhausted.  I wanted to go straight to bed, but against my better judgment I stayed up an hour or two and talked to Andrew and my mom.  I told them about the waves, and we all hoped it was finally happening, but still couldn’t be sure.  I did hypothesize that if I were in labor, we could have the baby by the early morning. That was a happy thought.  I finally put myself to bed around 11:00 or 11:30 but couldn’t sleep through my waves.  I was concerned because of how quickly they had become uncomfortable. Andrew gave me a powerful priesthood blessing with promises that would shortly be fulfilled. I then told him to sleep, as he would need his strength.

The harvest moon, under which Evelyn was born

I went into our library and turned on some mindless movies.  I watched a little Fantasia, Dick Van Dyke Show, and finally settled on the Mormon Radio YouTube channel.  I realized that I wasn’t comfortable before because I hadn’t found the best position.  I was able to go through many strong waves kneeling down on my couch leaning over the side.  The waves felt like they were getting stronger and stronger, and lasting longer and longer, but they weren’t getting any closer together.  From about 12:00 to 3:00 a.m. they were five minutes apart, but by 3:00 they were about a minute and a half long.  I woke Andrew up to collect our (large) bag of food and things we thought we might need at about 2:00 a.m.

I definitely waited way too long to go to the birthcenter.  In my previous labors, I always left the house when the waves were about four minutes apart, which provided plenty of time.  Well, this time my waves were never four minutes apart.  They went from fives minutes to two to three minutes, and I started to feel a lot of pressure, and almost the urge to “bear down.” This all before our fifty-minute drive to the center!

Love at first sight

We got in the car, and Andrew sped as fast as he safely could from the DC area to the center in Annapolis.  I was definitely in transition the whole time.  I couldn’t stay seated; I again kneeled, bent over between the front seats and vocalized deep and low.  I felt good.  Andrew reminded me later that I declared, “I love having babies!” in between the powerful waves. I felt like I was really able to listen to my body and respond to what I needed.  I even pushed a little bit.  I wasn’t that worried that Evelyn would be born in the car, however, because apparently I have extremely strong water bags.  With both my previous births, the midwives have broken the water after long labors, and the babies were born right after (the first was born in 20 minutes, and the second was born in six minutes). 

Three Generations

I was grateful to be strong enough to walk into the birth center and we arrived just after the midwife who was scurrying around in preparation for the birth.   I sat down on the toilet, and asked Andrew to have the midwife fill the Jacuzzi (no time to fill the big tub!), and ask if she could break my water as soon as possible.  This was the most frustrating part of the labor.  I was in transition, and pushing, yet knowing that my pushing probably wouldn’t produce a baby until the bag of water was broken.  The midwife checked me and I was at 9.5. Andrew hesitantly asked the midwife if I needed an IV for my earlier diagnosis of Group B Strep--she said there was no time. The twenty-minute wait for the midwife felt like an eternity, but she finally came in with the little crochet-type hook to break the bag.  I was beginning to worry that Evelyn would come out in the bag!  (I’ve heard of that happening, and it doesn’t sound like anything I ever want to do.)  She broke the bag while I was in the tub, and she left to put the hook away.  I turned back over to a kneeling position, and gave one good push, and pushed out her head.  It didn’t matter to me who was there to help or not, I was bringing this baby!  Andrew noticed her head, and yelled “baby!”  In a moment of strange clarity, as I took another breath and pushed out her body, I heard from the next room, “Did he just say, ‘Baby’? What does he mean?”  Her body was basically out, so I told Andrew, “Take her!”  As he took her, the midwife rushed in and helped hold her out of the water so I could turn around and hold my new baby!  Little Evelyn Bea was born under the harvest moon at 4:45 a.m. on September 30, 2012.

Greeting the New Day

My first impression was just how beautiful she was.  She had lots of dark hair, and a perfectly round, beautiful face.  I noticed her dimple, and “princess curl” right away.  She cried a beautiful, clear cry for three minutes.  She didn’t sound frustrated or angry; it was simply a declaration of dislike for the birth experience.  

100% More Hair than our boys

Three minutes after birth she started to root (look for food).  I didn’t think she’d be ready to nurse yet, but I let her try.  To my surprise, she latched right on, and didn’t let go for three hours!  As she nursed I was helped to the bed. If we got disconnected at all, she’d cry.  After three beautiful, peaceful hours of snuggling and nursing in bed with Andrew snoozing by our side, she awoke with the soft morning light and quietly observed this new world I had told her so much about.  

I would love to hear the birth stories of James Reesor and Frederick Marshall! Let's continue the dialogue around positive, natural birth stories!

Nutrition for a Healthy Pregnancy and Birth

I absorbed most of this information from a childbirth class taught by Sher Anderson during my first pregnancy (same woman who gave me this priceless information). Sher is an RN, former home-birth midwife, and has taught birth classes for 30+ years. Our first 3 1/2 hour class concerned nutrition almost exclusively, more time than any midwife from a clinic spent on the subject during my first two pregnancies combined. I am deeply grateful to Sher for arming me with this information and setting me on a seeking path.

Here is an all-too-brief summary about how to have a strong pregnancy, what to arm yourself with during labor, and what nutrients Sher considers extra important during pregnancy. In my experience, everything she told us in this class has proven true. Any woman would do well to have these things in place even before conception.

GENERAL PREGNANCY STRENGTH

Uterus

Labor pains should be confined to the cervix, so if contractions are hurting in the uterus, mama's low on calcium (also magnesium and vitamin D... more info below). Red raspberry leaf tea is a great long-term tonic for uterine strength (contains calcium, phosphorus, iron, and vitamins C & E). In fact, pregnant animals eat the leaves of the raspberry bush for the same reason. This tea will also help decrease afterpains (and after baby #2, I couldn't want that more!).

Bag of Waters

Keeping your bag of waters intact will make for a less painful, smoother labor by cushioning cervical dilation. It's also very protective of baby. Prepare and strengthen it with vitamin C, protein, and good fats.

Placenta

For a healthy placenta, get plenty of protein and vitamin C, also wheat germ oil.

Ligaments
If these pull a lot during pregnancy, vitamin C levels are low.

Perineum
Take wheat germ oil in a capsule to prepare vaginal tissue to be strong, soft, and stretchy for birth. This oil will also help a woman avoid cracked nipples in breastfeeding.

Source

NUTRITIONAL RECOMMENDATIONS FOR LABOR

Lots of water
Electrolyte-enhanced beverages are a good idea.

Eat regularly 

Especially protein and carbs. Labor can come to a grinding halt without the energy of food (though contractions will continue...).

Calcium, magnesium, and vitamin C
Massive amounts of calcium are being used when we contract over and over. Calcium helps the uterus work more efficiently and less painfully, magnesium helps you relax, and vitamin C prevents bleeding and build-up of lactic acid (a byproduct of muscle contraction). Every 1-2 hours in labor, drink a mixture of:

• Baywood Cal-Mag Fizz
• Peter Gillham's Natural Calm magnesium supplement
• Emergen-C

Vitamin E
Take a capsule at the beginning of labor, then every 4 hours (400 IUs with D-alpha-tocopherol). This will enable the body to utilize oxygen more efficiently. Baby will be more relaxed and pinker. If necessary, rub some on the bottoms of baby's feet to restore oxygen after birth. Vitamin E will also reduce blood loss.

Shock Tea
At the beginning of both 1st and 2nd stages of labor, take this tea to prevent bleeding, give energy, and prevent the shakes after labor. Sip through a straw, as the cayenne will settle.

• 1/2 c. water
• 1 T. honey
• 1 T. apple cider vinegar
• Cayenne powder (start at 1/8 tsp, can go as high as 1 tsp.). The fresher and hotter, the better.

Source

*NUTRIENTS FOR A HEALTHIER PREGNANCY (and life!)

Water
Very important! Take your weight in pounds and divide it in half. The resulting number is the amount of water you need in ounces each day.

Salt
For every quart of water, you need about 1/4 tsp. salt. If you're eating a lot of whole foods, you might not be getting enough salt. Use sea salts, as opposed to refined.

Iodine
A pregnant woman's amniotic fluid contains the same concentration of iodine as the ocean, and there's 4x that much in a developing baby's brain! Iodine tells baby's cells what to turn into and affects brain activity. Selenium must be in place for the body to pick up iodine.

Lack of iodine can cause chilliness, sluggishness, and a foggy brain. Iodine dictates how well the thyroid functions in adults, and thyroid function is known to drop with each additional child (since they rob mama of iodine). If a woman is low enough on iodine: 1) fertility can also drop off, and 2) because sex organs have an affinity for iodine, these parts can develop growths or tumors trying to trap iodine.

Though it's best to get nutrients from whole foods, you can try kelp capsules if you want a supplement. Some Japanese women get roughly 12.5 mg of iodine per day from kelp (our table salt has only .0125). Try adding powdered kelp to soups and stews, etc.

Magnesium and Calcium
Magnesium is crucial for your body to pick up calcium. Commonly, cal/mag supplements have 1000 mg of calcium and 500 mg of magnesium, but in fact, the mg's should be equal (up to 1000 mg each). Try to get them in the latter half of the day, as we don't pick it up as efficiently in the morning.

Low magnesium levels can cause: achy muscles, a more hiccupy baby, preeclampsia/toxemia, colic in newborns, and low milk supply. Remember that magnesium is a natural laxative, so if mama or baby are constipated, upping magnesium will do the trick. And if mag levels are low, calcium will be as well, which can lead to: crabbiness and irritability, more cramps in labor (including charlie horses), and sleeplessness (body needs calcium to get good sleep at night). Calcium is also dependent on protein utilization.

For adequate magnesium, try:

• Peter Gillham's Natural Calm, an effervescent powder, easily absorbed by the body
• Lemon juice and Epsom salts
• Dark leafy greens (steamed)
• Redmond salt
• Dark chocolate
• Almonds and especially walnuts (soaked in salt water and dried)

Vitamin D

The absorption of nearly every nutrient (especially magnesium) is dependent on vitamin D. If baby doesn't have it, neither did mama. Very few people have adequate levels. Low levels can cause rickets and even change the shape of the pelvis later. Good vitamin D levels will greatly aid a baby in both teething and growth.

The body needs vitamin D in a natural form. Milk is not a reliable source. Cod liver oil is a very good source. You can get some from liver, egg yolks, some seafood, and of course, the sun. UVB rays create vitamin D, but only reach us during peak hours, between 10 AM and 2 PM. It can conjugate in 30 minutes.

Fatty Acids
Hormones are made of fatty acids, some of which we don't manufacture ourselves. Whether labor gels right on time depends on the balance of hormone levels. A growing child's brain function is also dependent on good oils. All our fats (butter, olive oil, etc.) are totally different, and our bodies need some of each. Saturated and unsaturated fats produce different functions in the body.

Fats are easily damaged. Processing fats made by corn or soybeans damages the fats. Fats fit carefully into each cell, but a damaged fat will be crooked and bent, and therefore unable to get all the way in (or back out) of the cell. Getting enough good fats can help repair this damage.

Go for fats from nuts and seeds. The oils in nuts are essential for hormonal balance (soaking does not affect this, but roasting can deplete them). These fats are polyunsaturated. Fats in grains survive baking, so you can get some from bread products. Great oils in avocados.

By way of fatty acids, these two received a very special endorsement:

• Cod Liver Oil. This oil is full of omega 3 fatty acids, which affect the child's brain development. It also contains vitamins D and A, which you need in a natural form (multis don't cut it), as well as vitamin K (good for teeth enamel).
• Watch out for artificial forms of vitamin A, as high amounts are risky.
• The brand matters! Get Blue Ice cod liver oil.
• Coconut Oil. This special saturated fat contains lauric acid, a fatty acid abundant in breast milk. Lauric acid causes babies to be super smart because it helps make glial cells in the brain, which provide an important function in early and continuing brain development (helps babies and mamas both).
• Find Tropical Traditions Gold Label and use the oil and/or the cream. Use it in smoothies or rub it right into the skin (it absorbs 100%).

Vitamin B12
Aids in brain development and learning capacities. Brain chemistry just can't work without it. The lack of this vitamin can cause ADD, and is the biggest factor in postpartum depression. Incidentally, the use of nitrous oxide (at the dentist) can wipe out B12 levels, which is a big problem.

The #1 source of vitamin B12 is liver, which contains far more than any other food (Sher cited it as containing 53 mg per serving, whereas a hamburger has 2, and half a chicken breast has only .3!). There are no vegetable sources of vitamin B12. Non-liver meats and dairy have some. You can also try dried liver tablets. B12 supplements don't work in everyone. If it's working, you'll have more mental clarity, more energy, allergies will straighten up, and you'll feel happier and more light-hearted.

Iron
Women lose a lot of blood. From making new blood during childhood to menstrual cycles to growing a child to postpartum blood loss, our iron levels get lower and lower if we're not very vigilant. Due to the extra blood volume in pregnancy, and the fact that each new cell requires more iron, it's hard to keep iron levels up and easy to become anemic. Be sure to get enough iron ahead of time! Calcium must be in place to utilize iron well. Healthy iron levels can contribute to stronger contractions and a shorter labor.

Lactoferrin is an iron-based compound abundant in breast milk, in the mouth, and in the intestinal tract. It suppresses the growth of negative organisms, and the lack thereof can cause yeast infections and skin issues like eczema.

When iron levels are low: you're dragging all the time, constipation more common (as iron helps support intestinal wall structure), uterine walls become slack (which may cause hemorrhaging at birth), and varicose veins may appear. Mama's iron levels also affect baby: baby will get diaper rashes and yeast infections more easily, possibly have trouble breastfeeding, and have trouble with reflux.

Get your iron from plant and animal sources:

• Eat liver (calf or grass-fed beef liver are good choices). Iron from liver is absorbed and used by the body very quickly. Cook it at a low temperature to retain the nutrients. If iron levels are very low, have liver 3 days in a row, then a week later, then at least monthly. This will maintain healthy iron levels.
• Sher later told me that she credits the incredible intelligence of her children to the iron and B12 in liver, which they ate weekly at home.
• Kale and steamed spinach are good sources. Because spinach is high in oxalate, the iron from the plant will be bound up in the body unless gently heated.
• Black strap molasses is also a good source (and yes, molasses is singular... I checked).

Chromium

Low amounts can cause gestational diabetes. Because eyes store a lot of chromium, a lack can also cause near-sightedness. Levels tend to get worse with each generation because baby can only get what mama is getting. Take a supplement to boost levels if necessary.

Selenium
Needed to make glutathione, selenium is the main "mop-up" chemical that clears out heavy metals and toxins from the body, and a main defense against viruses. The body needs selenium to pick up iodine, and can also enhance milk supply.

Selenium has been shown to help reduce rates of cancer, AIDS, Keshan disease, thyroid issues, and other serious diseases. Where the lowest levels of selenium are found, we also find the highest cancer counts. For example, in Senegal, the soil is unusually rich in selenium, calcium, and magnesium. The men in that country often take several wives (many preferring to experiment before taking subsequent wives), but in spite of loose sexuality, there is hardly any AIDS or cancer in that country. U.S. soils are depleted of selenium, so we really need good sources of selenium every day. Enough selenium and amino acids intake can actually reverse the diseases.

• Eat 6-7 brazil nuts a day for a great source of selenium.
• Pork
• Liver
• Brewer's Yeast and Nutritional Yeast (stir into tomato juice or try on popcorn)
• Capsule supplement in the form of selenomethionine. Amino acids hep pick up selenium. Recommended daily dose is 200 mg.

EAT A GREAT VARIETY OF FOODS!

Different fruits, grains, nuts, etc. The body can use as many different elements as possible.

Source

*The foods listed as containing these nutrients are not necessarily the only options. Sher was naming them off the top of her head as some of the best sources.

You Can Nurse Your Baby

Source

Here are some true nursing stories:

Be Creative

For the last two days Peter would not eat during the daytime.  He was perfectly pleasant all day, but any time I tried to put him to my breast he would arch his back and yell.  At night he ate voraciously.  Was it the heat?  Was it adjusting to being back home after our trip?  Was it the travel itself?  Was it my own lingering cold?  Something I ate?  I didn't know.  I tried all different positions --- cradle hold, football hold, lying down.  All to no avail.  He DID however seem very interested in everything that Cam and I were eating, and wanted to try all of it, even reaching out for it.  Determined that this toothless 5-month old is not ready to be weaned, I continued my futile efforts.  Then I had this strange idea to stand him up on his own two feet, and kneel at a height where he could latch on as he stood.  He latched on immediately and sucked vigorously, only pausing every once in a while to laugh at how silly we were being.  (He's eating like a normal boy today. Whew.)

Rosy-cheeked Peter on his blessing day, by which he had acquired a healthy double chin.

Let Your Baby's Instincts Lead You

When Peter was three weeks old, a member of my Relief Society presidency came over with a birthday gift.  I expressed to her that Peter was having a very difficult time eating.  Our feedings would stretch to be an hour long, because I couldn't keep him drinking for more than a couple short minutes at a time before he cried or fell asleep.  She revealed to me that she is a nurse who has been helping newborn mothers and babies learn to breastfeed for 15 years.  She offered to help, and I gladly accepted.  One thing she noticed right away was that I was swaddling Peter, arms and all, very tightly when I got him ready to feed.  This was because his arms would always get in the way and make my already difficult task much harder.  She taught me that it is an eating instinct all babies have to put their hands up by their faces when they eat (Peter still does this).  I freed his little arms and he had his best feeding in a long time.

Earlier that morning I had broken down in tears, frustrated that Peter just couldn't latch on.  I felt inspired to strip us both down and put him skin to skin on my tummy.  I let go of him to see if he would follow his natural instincts, unguided, to my breast.  Sure enough he wiggled his little body upward until he latched on.  He actually got a really good latch.

This is not Peter.  Source.

Avoid Mastitis, but if you get it, Avoid Antibiotics

Peter was probably 4 weeks old when we were visiting my parents and I suddenly got very very cold.  It was a warm day, but everyone around me looked underdressed to me!  I kept piling blankets around little Peter, while Cam kept assuring me it wasn't really that cold.  My right breast hurt, and felt hard and itchy.  It had what looked like a rash as well.  I soon became very feverish, and we left for home.  Once we got home I could barely walk I was so sick, and felt so terribly cold (though I was really very hot to the touch).  Mastitis.  I called my midwife, Richelle Jolley, who gave me a quick list of instructions.

• Keep nursing as much as I could from the infected breast.  If Peter had too much trouble extracting the milk, pump it from the breast and bottle-feed it to him.  
• Every hour take a natural antibiotic supplement, rotating Grapefruit Seed Extract, Colloidal Silver, and Goldenseal.
• Heat my breast before nursing with a hot compress, and after each feeding apply a compress of either crushed cabbage leaf or grated potato (Melissa grated this for me :)
• Get to bed as soon as possible, not worrying about the supplements as long as I was asleep.

This all seemed overwhelming to me since I felt I could barely move, but I had a baby who was still eating every 2 hours and needed to be taken care of.  I had no choice but to follow instructions!  Cameron helped me in a huge way.  All I wanted to do was get in a hot bath, I felt so cold, so I counted that as my "hot compress."  That hot bath did wonders for me, and brought my fever down (see Nonie's post on fevers).  By midnight when I got up for Peter's first feeding, my fever was gone.  By 2:00 am, my breast was softening and Peter was able to drink directly from me without needing to pump.

Richelle later told me that Mastitis can be caused by a few things.

• Mama under too much stress (I had returned to work --- way prematurely --- the week before)
• Mama wearing tight clothing (I had worn a shirt that day that was a little tight in the bust now that I was a nursing mama)
• Mama going too long without nursing (We had introduced Peter to a bottle for the first time that morning, and I had gone the longest time ever without feeding him --- 4 hrs)

Source

You Will Love It
It hurt a lot at first, nursing.  For the first 4-8 weeks it really hurt at the beginning of every feeding.  I had to brace myself and try not to react so my little babe wouldn't be startled out of eating.  Lansinoh Lanolin was a lifesaver, as was the thought that I was enduring this to keep my baby alive.  I never believed that I would like breastfeeding, even though I would hear other mamas coo about how they loved that time with their baby.  

It doesn't hurt anymore, and I LOVE feeding my baby boy now.  It's such a wonderful feeling to have him cuddled up against me, receiving the gift of life over and over again. 

I love nursing Peter in the wilderness.  It just feels so... natural?

Don't Give Up

When Peter was born he was tiny.  5 lb. 1 oz.  As is normal on the second day of life, he lost a few ounces bringing him down to 4 lb. 11 oz.  He was perfectly healthy, but his little mouth had a hard time from the get-go, especially when my milk came in and I was engorged.  I was comforted to know he had a few days worth of food stored in his belly, since he literally only had a few drops of colostrum in his first 2 days.  On day 3, I pumped as much milk as I could, which at the time was maybe half an ounce per sitting, and I fed it to him using a syringe placed right by my breast.  I only squeezed milk from the syringe if he latched on to suck, so he would learn that he must suck to get milk.  This was arduous.

By day 4 or 5 he was eating alright.  My midwife commented that she was so proud of me for persisting and not giving up, suggesting that she had seen plenty of mothers give up on nursing because of such a rough start (or at least start supplementing).  That was the first time it occurred to me that I could have given up, so I'm glad she hadn't mentioned that two days earlier. 

Before (1 day old)

After (5 months old)

Her Baby is Not Your Baby

Lots of women told me how much they loved this position or that while breastfeeding.  I just couldn't figure out how they did it!  Particularly lying down.  I thought I was doing something wrong because Peter couldn't reach my breast unless I was practically lying on top of him.  But as my little Peter grew, and his mouth with him, everything became easier.  Everything.  I wish I could have realized in those first frustrating weeks that my 5 lb baby could not be expected to eat like an 8 lb baby.

~~~~~~

So you see, Peter (and Cameron) and I have been through quite a journey when it comes to nursing.  I excluded about 10 other pertinent stories here, due to the length of the post.  We are still journeying, but I have come to a place of confidence and peace.  I know that we can overcome any eating obstacle, after what we have already been through.  I believe in breastfeeding.  And I love, love, love feeding Peter.