Chief Nutrition Strategist at Clif Bar & Company, makers of LUNA Bar

Feeling a bit moody and tired throughout your days? Pregnancy will do that to even the most active and healthy women. The good news is that by snacking smart, you can help alleviate these low points and boost your energy.

Snacking is an important opportunity for nourishment and will help you feel better, especially during pregnancy:

• Blood sugar typically dips several hours after eating, and small, frequent snacks smooth out those energy peaks and valleys, fight fatigue, and keep the metabolism humming.
• Eating several snacks a day helps curb cravings and prevents hunger pangs.
• Snacking adds structure to a daily eating plan, providing a boost even when schedules are erratic.

Smart snacking is about making SMART choices to get the nutrients your body needs and meet your cravings.

• Fruit and vegetables – eat as much as you want, especially the colorful ones, which are usually richer in vitamins and antioxidants
• Whole grains – oatmeal, whole wheat foods, brown rice
• Eat small and often – eating smaller more frequent meals curb the urge to binge on a big meal
• Make no food forbidden – allow yourself to indulge once in a while. (Remember, dark chocolate is chock full of antioxidants!)

Be proud of what you put into your body. Trust your gut to help you snack smart by honoring your cravings and enjoying nutritious, and sometimes indulgent, food.

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Citrus Lane’s community of moms offers great tips for helping big siblings adjust to big changes!

Use a baby doll.

If your child hasn’t spent much time around infants, she may not really understand what a baby is! Use a baby doll when talking about the new sibling-to-be. It’s a great way to teach big-sibling skills.

“I bought a little baby doll and had my son hold it and learn to use gentle touches.” —Meghan

Give a big sibling gift “from” the baby.

While you may see diaper cakes and onesies as practical gifts, your child sees the new baby getting dozens of presents! Stop sibling jealousy by giving older siblings a present “from” the baby, like a new toy or a special book.

“We have been reading I’m A Big Sister, What Baby Needs and Baby On The Way.” —Vicki

Include the bigsibling whenever possible.

Involve your child in preparing for the baby to make her feel important. Once the baby arrives, asking her for simple help—like bringing you a burp cloth—will show her you’re on the same side.

“My daughter loves helping pick names, seeing ultrasounds, and getting the nursery ready!” —Victoria

After the baby comes, carve out a little one-on-one time.

A newborn’s mom is always busy! But taking just a few minutes a day to spend one-on-one time with your big kid can nip acting-out in the bud. You don’t need to find the time (or energy!) for fun outings—your child just wants your undivided attention.

“I think the thing that helped the most was taking her on errands all by herself.  We call them big girl days.” —Bethany

We’d love to hear what you have to say, too! What worked for you? Join the conversation here or with our community of moms!

Marcella White Campbell is Citrus Lane’s Social Media Specialist.

Image creit Belzie on Flickr

Image credit: Belzie on Flickr

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No question about it, pregnancy and the first year post-partum are doozies on a lady’s mood. Even for those lucky folks who are generally happy, it’s pretty unlikely that anyone can make it through two years of sleep deprivation, hormone shifts, crazy body transformations, and, oh yeah, having and caring for a baby without a few leaky faucet days.

Here is how you can handle these days in a way that strengthens yourself and your marriage.

1) When the faucet is leaky, fix it!   Instead of dismissing the tears or mood swings as “just part of the deal,” communicate with your spouse and see if the two of you can figure out why the faucet is leaking NOW as opposed to yesterday. After talking Andrea she realized that her tears really surged when she thought about their daycare plan.  They had planned to hire a nanny and she didn’t like any of the 20 people she’d interviewed.  As soon as she listened to what was causing the leak, she and her husband broadened the search to include day care centers.  She found one she loved, and, voilá, the faucet stopped leaking. Remember, while your tears may be exaggerated by the hormones, that doesn’t mean they don’t have a legitimate cause.

2)Sleep, eat and be active.  Even just a night or two of solid sleep coupled with healthy food and activity can work wonders. Plan ahead to figure out how, whenever it’s needed, you can be off baby duty for a full 6 to 8 hours to just sleep. Pick out a few super healthy meals and prepare shopping lists and instructions so that your husband or friend can get you a meal that’s truly good for you. Lastly, figure out how to get moving – in a pool if you’re as big as a beached whale, outside with baby, or even just bopping in the living room to your favorite music.  Yoga and meditation are other good ways of calming your mind and rejuvenating your body.

3) When all else fails, call the plumber.  How long would you wait between having a leak that won’t stop and actually calling a plumber? Probably not much more than a week. No matter what anyone says, it is not healthy or normal to feel blue, pre- or post-baby, for more than a week or so.  If this is happening talk to your OB, visit a therapist (and I’d highly recommend going as a couple at least to your first visit) or try an alternative medical professional (acupuncture,homeopathy, energy field therapist). Keep looking for help until you find an expert who helps you to stop the leak.

Abigail Hirsch, PhD is Resident Psychologist for Power of Two Marriage Online.

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That got us through that night, but the longer term solution involved researching and reading about humidifiers, vaporizers, nostril aspirators, saline drops, homeopathy, dietary changes, you name it!  Over the counter decongestants: there is a lot of debate out there about when they are effective, the FDA says not to use under the age of 4.  Dr. Alan Greene identifies potential side effects: sleeplessness, drowsiness, irritability, increased blood pressure.  We recommend speaking with your pediatrician or medical provider BEFORE purchasing any OTC.  And if you have an infant with a fever of any type, contact your medical provider and discuss.  Pretty much all the research agrees: moisture or humidity can soothe the symptoms of colds and stuffy noses.

Our first purchase was a vaporizer, and it worked great, except: 

• incredibly difficult to clean
• the room required airing out afterwards; it produced a lot of moisture.
• mist created by boiling water, the unit itself becomes hot, so if you have a toddler that is crawling = burn risk.
• you can add essential oils into the machine (mine required to add salt).

We moved onto humidifiers a more sophisticated machine, yet also puts moisture in the air without boiling water.  Some have a cool mist or a hot mist option.  Moisture is moisture, and the temperature doesn’t matter.  Don’t add any substance to this type of machine, just plain water.

FAQ: 

• Sitting water can breed bacteria.
• Change the water. (Modern humidifiers like Crane’s, have smaller tanks that don’t allow water to store for more than 2 days. They also have auto shut-off in the event the water runs too low for the motor, not something my vaporizer had, and I admit to burning out more than one motor!)
• Don’t forget to change the basin! (There is a basin under the tank where water collects.  Change at the same time you change the water tank.  It requires that you unplug the machine, but do it, bacteria may cause other illnesses, and the whole point of using a moisture adding machine is to reduce illness and symptoms!)

As Katie Sotor of Crane-USA says, “It’s still water folks!  So regardless of the machine, or if it has the anti-microbial protection, change the water every 2 days.”  She also recommends disinfecting it every 7 days with a tank full of water and 2-3 caps of vinegar, don’t turn it on, just let it sit for a good 30 minutes.

Using moisture in the air while you sleep is a great non-medical option for infants, young children, and adults.  So if you are pregnant or nursing and want to reduce the symptoms of a cold or reduce the potential of getting one, consider it.  And saline drops in the nose whether stuffy or as a preventive can be very helpful.

Alisa Donner, MSW, LCSW, Co-Founder, Pregnancy Awareness Month®

This is not meant as medical advice – consult with your medical provider as needed.

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Since that time, as you can imagine, we’ve done a lot of research about the benefits of playing sounds to the womb (you can read some studies on our website here) – one of which we had an opportunity to experience firsthand with our now 10 month old daughter, Roma.  Right around the 32^nd week of the pregnancy our OB told us that the baby was in the breech position (there’s a short video of our experience at our OB’s office here).  My wife had had a totally natural birth with our first and was determined to do it again so a caesarean section was not an ideal option for us.  We knew that midwives and doulas, among other techniques (read more here), recommended playing pleasant music down low on the abdomen to encourage the baby to turn toward it.  So we decided to become a Bellybuds case study and Jama began placing the buds on the underside of her belly and playing Mozart (and a little Dave Matthews) for about a half hour a day.  Well, within a couple days, Roma had turned downward to the proper position and we ended up having a successful natural birth!

Babies often will end up turning on their own, but I’ll tell you, what was most valuable was that my wife had an option to do something herself, that she was able to be pro-active in helping turn the baby instead of just sitting around waiting and hoping that it would happen.  As satisfying as it is to run this business and hear from customers that they enjoy the product, that experience was a topper and it’s one that I love to share with the hope that it may help others.

Curtis Williams, Creator & Co-founder of Bellybuds LLC and father of two beautiful girls

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These days simple tasks like that can be challenging. My son still wants to be in my arms all the time and my daughter needs me for homework and projects. Obviously I value the time with my children, they need me and one day they won’t, well not in quite the same way but taking a moment to have to oneself is not a luxury, it is a necessity. And I just don’t mean a late night bath, where one collapses in the lukewarm water that has been waiting for you all night. I mean, focused time alone. It may be scheduled or it may “occur” organically but it must be cultivated and re-occurring.

When a woman is pregnant (with her first child anyway) cultivating time alone, a time of reflection happens so easily. You are bonding inwardly with your child, you are musing on your future as a mother…and then baby comes and everything is so external, so right in front of you. Ladies, the seasons are changing, our children are growing and life goes on. But please take this time to notice the sounds around you, acknowledge the things you have done and take a deep breath, better yet take a few.

Anna Getty, Founder, Pregnancy Awareness Month, author, Holistic Life Expert, and mother of 2 adorable children!

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I have been traveling for the past week as a part of the work I do as co-founder of Pregnancy Awareness Month®. I have been across the country in Louisville at the annual ABC Child Expo.  As a work experience, it has been fun and a wonderful networking opportunity.  But I missed my kid and had waves of guilt.  Does this ring true for any of you?  For those of you pregnant with your first baby, what are your plans for your return to work?  For the “traveling for working moms”, how are you managing the emotional preparation?

Last Friday, while walking to the hotel from the show, I was behind a man that was on his cell phone obviously talking to his child.  Here is how it went:  “No I’m the gross one, ok, your are grosser but my name is Mr. Gross.  Oh, you are Mr. and Mrs. Gross?  Well I have gross plus one more gross.  Ok, you have gross with a cherry on top….” They were fully engaged in a game of saying they were more gross than the other.  As it turns out, this dad was talking to his son and they have this silly yet sweet game which playfully connects them while he is on traveling rounds with his work.

My daughter and I have a heart exchange as a way to connect.  She was 2 when I first left on a business trip.  Here is our connective game: we put our hands over our hearts and close our eyes and think of each other.  I tell her that when she does that, then I am there with her, in her heart.  “Do you feel me?” I will say, “Yes, mommy, I feel your mama love.” We prepare for our separation by reminding each other of this ability, and during my absence when we talk on the phone we say it again.  When I first arrived at the trade show I took a picture of me holding my heart and sent it to her.  My husband said she sighed when she saw it that morning, and then ran off to her room to play before school.

What kind of ways do you reconnect with your young child?  If you are pregnant, and haven’t been in this situation, yet, consider your method.  Other ways I connected when she was pre-verbal was making drawings for her with little love notes for her and daddy to open when I was gone.  Making a book of pictures of us doing things together that she could look at.  Interested in your thoughts.

Alisa Donner, MSW, LCSW

Co-founder Pregnancy Awareness Month®

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We went together into the bedroom and she watched me massage my daughter, and gave me tips.  Even as small as she was, my daughter reacted to the massage in such a positive way.  And it encouraged me to feel confident.  I was still so new at holding her outside of my body, and actually had been a bit shocked at how awkward I was at times in changing her clothes or diaper, or in holding her to breastfeed.  By touching her and using my hands with this pure, calendula oil, I was connecting to both her and myself in a different way.  It was magical.

Believe it or not, that was my introduction to Weleda, and Anna and I continue to use their products today.  Here’s our favs:

• Women’s facial cleanser
• Pomegranate Face Cream
• Deodorant sprays
• Childrens Tooth Gel
• Calendula Diaper Cream
• Calendula Shampoo & Body Wash
• Pregnancy Body Oil

Have you heard about the healing aspects of Calendula, which is also called marigold?  As a homeopathic, it is typically used for cut, scrapes, and bug bites.

Weleda has been a forerunner, celebrating their 90^th anniversary this year, in harvesting practices that are respectful to the earth and protective of our natural resources through biodynamic farming.  They harvest all of the calendula by hand, and only use organic chamomile, read more.

In August they are partnering with Pregnancy Awareness Month®.  We will have a weekly giveaway later this month as well as a Twitter Party focusing on their amazing Baby Care line of Calendula formulated products. “Weleda Calendula Baby Care helps care for a baby’s delicate skin with the best ingredients from nature. We use Biodynamic calendula extract from flowers that are grown each summer in our very own gardens in Germany.” Pato Pol, a Weleda Aesthetician, Doula, and Baby Massage expert.

If you are learning about Weleda for the first time or getting reacquainted with them, Anna and I encourage you to go to their website and learn more about their practices and mission.  There is a tutorial on bathing and massaging a newborn, linked earlier in this blog.  They also have a community page with tips, the current incentive is for you to add a tip to their page for a $2 coupon.

Alisa Donner, MSW, LCSW

Co-founder of Pregnancy Awareness Month®

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Healthy Snacking for the Mommy-to-Be

By Anna Getty

During pregnancy our bodies require a whopping 60-75 grams of protein per day. Gosh, I have a challenging time getting in the 35 grams when I am not carrying a child. A great way to get protein everyday is via protein shakes. There are so many great protein powders on the market these days. When using soy be sure it’s non-GMO (genetically modified) and organic of course. I love rice protein powder. This shake uses Spring’s fresh strawberries but frozen are okay too. I like to freeze banana pieces to have on hand.

Strawberry Banana Protein Shake                          
1 ripe banana
4 strawberries
4-6 ice cubes (omit if berries and bananas are frozen)       
10 oz. rice milk
2 dates (pitted)
2 tables spoons rice protein powder

Place all ingredients in a blender and blend. Add more milk for a thinner consistency.

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PAM Welcomes Liza Elliott-Ramirez of Expecting Models

Last year we had the privilege of working with Liza Elliott-Ramirez, founder of Expecting Models, the premiere representing real professional models and actresses for the commercial and advertising world who happen to be pregnant.  Liza produced an exquisite fashion show at the “kick off” event for Pregnancy Awareness Month™ 2010.  We are proud to announce that Liza has agreed to be a part of our Advisory Team.  Here’s Liza:

“Our mission is to help professional models and actresses continue working throughout this paramount time in their lives. Expecting Models works with every maternity designer in the industry and is known as the “go to” for pregnant talent.”

“As a former model, a wife and a mother of 2, I have experienced the life of being a pregnant model. I know exactly what my models go through. My experience with both pregnancies, 2 c-sections and motherhood have been bittersweet moments I wouldn’t trade if I had to do it all again. Each and every day, I wake up longing to learn and share pregnancy related topics.  My job is so effortless because I have a genuine passion for pregnant women and related topics. What a gift!”

“When I was invited to be on PAM Advisory Team, I was thrilled to pieces. My ideas are endless, my passion is enormous, and I’m certain together we can move mountains. I’m a team player and can’t wait to roll up my sleeves and cease this opportunity to help woman shine. Amongst all of the powerful women on board, collectively we get to share our strengths, empowering women to walk away feeling well-rounded and educated in a variety of areas! All in one educational campaign!”

“Knowledge is power and you must give it away to keep it. “

“I’m looking forward to contributing to “Pregnancy Awareness Month™.  It’s a true honor and I feel privileged!”

The feeling is mutual Liza!  Learn more about Liza and her agency at:

http://www.expectingmodels.com/

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