Vitamin D prevents preeclampsia

Hot Mama Alert! Are you getting enough vitamin D? The amount in your prenatal vitamins may not be enough to prevent preeclampsia.

Women with a Vitamin D deficiency in the first trimester have a five fold greater risk of preeclampsia according to a university study recorded in the Journal of Clinical Endocrinology and Metabolism.

Stats on Preeclampsia:

- Effects up to 7% of first pregnancies

- Often results in necessary pre-term delivery

- Leading cause of premature delivery and maternal and fetal death worldwide

- Occurs late in second trimester or in third trimester

- Symptoms include the following: high blood pressure, high levels of protein in urine, swollen hands and feet, and sudden weight gain.

Researchers stressed that even slightly low levels of vitamin D during pregnancy may double the chance of having preeclampsia. Prenatal vitamins typically have 200-400I.U. of vitamin D. This amount may not be enough to protect a Hot Mama.

1000 I.U. of vitamin D may be a more protective dose, especially for pregnant women living in Northern climates where sun exposure is low and those with darker skin. For optimal absorption, take 500 I.U. twice a day.

Body Bugg vs. Go Wear Fit, Gadgets for Weight Loss

Hey Hot Mama! Need a little extra motivation to help you shed that baby weight? Out of all the pedometers, heart rate monitors, and calorie counters, these two devices win the top prize: the Body Bugg and Go Wear Fit. These devices are not pedometers, which only measure the amount of steps that one takes. Both these little gizmos measure the amount of calories burned by measuring motion from different perspectives so time on an elliptical trainer, a dance class, an aerobics class, or a boot camp class is more accurately accounted for. Both devices are worn on an arm- band (which is easily disguised under most short sleeve shirts). The premise is this: You wear your arm band all day, you then log on to their respective site to record your food intake for the day, you plug the device into your computer via a usb cable and the program lets you know if you are over or under your allotted daily calories dependent on information about yourself that you have uploaded. If you are at a calorie deficit for the day, you are on the road to weight loss. If not, it just may motivate you to take Fido for a few laps around the block or to get out for an early morning walk tomorrow. For an extra fee, both companies offer a wrist band that lets you know how many calories you have burned without having to plug your device into your computer.

Both devices cost about the same depending on which site you go on. Both look nearly the same and are the same size. Both offer a complementary session with a “coach” to help you get acquainted with your device. Both offer a few complementary months of membership to their site where you can keep track of your food intake. Here are the few differences that I have found:

1. The Body Bugg

This company’s site has a more diverse, easy to use, and comprehensive list of food. This makes food journaling more precise and user-friendly.

2. Go Wear Fit

This device has the unique feature of measuring quality of sleep. Research has confirmed that lack of adequate sleep inhibits weight loss.

Vegetarians and Pregnancy

If you are a Vegetarian Hot Mama who is pregnant, planning on getting pregnant, or nursing, your days of living on rice cakes and grilled cheese sandwiches may need to be put on hold. Special considerations for Pregnant Hot Mamas need to be considered.

1. Make sure you are getting enough protein. Dietary needs for protein increase considerably during pregnancy and lactation. Quality protein is necessary for building strong and healthy muscles, organs, and tissue for your developing fetus and baby. Good sources of protein include whey protein powder, vegetarian wheat meat such as seitan, organic cottage cheese, greek yogurt such as Fage and Oikos, tempeh, and legumes such as lenitils and black beans.

2. If you are a vegan and do not include cold water fish in your diet, you may be deficient in Omega-3's which are vital for optimal fetal brain growth and development. Make sure to add omega-3 rich walnuts, flaxseeds, flaxseed oil to your diet. I would also highly recommend adding an omega-3 supplement to your diet as this is such a crucial nutrient for your baby's developing brain.

3. Vegans are almost always deficient in vitamin B-12, which can cause anemia. Vitamin B-12 is only present in animal protein. If you are a vegan, be sure to supplement with vitamin B-12.

4. Other nutrients that are also usually deficient in vegetarians include zinc and iron. Adding lots of green leafy vegetables to your diet with some lemon juice squeezed on them will increase the rate of iron absorption. Pumkin seeds are a tasty snack and are also high in zinc. Supplementing both iron and zinc is advised.

Lo-Carb Pumpkin Pie Recipe

Lo-Carb Crust-less Pumpkin Pie Recipe

If you are a Hot Mama trying to shed those post-baby pounds, overindulging in a huge Thanksgiving meal can cancel out a week’s worth of sweating on the treadmill! Yikes! To avoid this potentially way ward moment on the Friday morning scale, I suggest sticking to skinless turkey breast sans gravy, baked sweet potatoes, and loading up on salad and vegetables. To avoid eyeing the 800-calorie per slice pecan pie, I am arming you with a recipe for a Crust-less Pumpkin Pie that is less than 100 calories per serving, lo-carb, and full of skin nourishing vitamins A and C. The best part is that it’s a cinch to make!

Ingredients:

1 large can Libby pumpkin

1 cup unsweetened vanilla Almond Milk (40 calories)

5 packets Truvia sweetener (splenda can be substituted)

2 scoops Vanilla Whey Protein Powder

1 tsp. salt

1 tsp. cinnamon

1 tbl. Vanilla extract

Place all ingredients in a food processor or blender and blend until smooth.

Bake in a glass pie-pan for 30 minutes at 350 degrees.

Leanest Cuts of Red Meat

Many of my Hot Mama clients report craving red meat during pregnancy, sometimes even if they were vegetarians prior to pregnancy. When you are fully in tuned with your body, it will usually tell you what it needs. If you are craving food with no nutrient value such as sugar, white flour, or soda, there is usually an imbalance in the body. However, if you are a Hot Mama who all of a sudden can't wait to get her hands on a juice steak, your body (and baby) may be putting in an order for some extra iron and amino acids.

Before you head to the local drive-through, check out the list of lower fat cuts of meat that I've compiled for you below. Also, when ordering a steak at a restaurant, beware! Most meat in restaurants (especially the finer establishments) is soaked in butter prior to cooking which accounts for a more tender, flavorful, and fat-ladden piece of meat.

1. Lean cuts of beef include round, chuck, sirloin, or tenderloin. Choose beef that is labeled "choice" or "select" and avoid the higher fat "prime".

2. When buying ground beef at the supermarket, look for packages with the highest percentage of lean meat (ninety percent or better). I recommend making hamburgers at home when you have control over the cleanliness of the meat and your kitchen. Most e-coli outbreaks have come from hamburger eaten at fast food restaurants, fairs, and restaurants. Most hamburgers at these establishments are made from beef with the highest fat percentages.

3. Don't be fooled if it's a turkey burger! Unless the turkey burger comes from all white meat turkey, it will have just as much fat in it as a regular hamburger. Ground turkey often contains the skin and dark meat.

4. Try a bison burger! Bison is the leanest red meat on the market and is not full of questionable anti-biotics and hormones.

Vitamin D, best natural protection against swine flu in pregnancy

If you are a pregnant Hot Mama or a Hot Mama with a new baby, the possibility of contracting the swine flu is not a happy thought. Pregnant women are more at risk because if they contract the flu, it is a much stronger and potentially more dangersous virus. In my past blog, I wrote about my apprehensions about the swine flu vaccine, due to the fact that it contains thimerosol. Thimerosol is a mercury containing perservative used in some vaccines. While the research is inconlusive about the damaging effects of mercury exposure on a developing baby's brain, there are many healthcare professionals who strongly believe that there is a definite link between autism and mercury exposure.

If you are a Hot Mama who has made the choice not to get vaccinated, there is new evidence that Vitamin D offers significant protection against the Swine Flu. Vitamin D is a powerful immune booster and has shown to fight several germs, including viruses and bacteria. In one study, it was shown that Americans with the lowest vitamin D levels were 40% more likely to have reported respiratory infection than those with normal levels.

How does a Hot Mama get enough Vitamin D? Unfortunately, it is very difficult to get enough vitamin D from food. The skin absorbs vitamin D if exposed to the sun without sunblock. If you are trying to prevent premature aging and skin cancer and are wearing sunblock with at least an SPF of 15, 99% of all Vitamin D will be blocked. Also, if you are a Hot Mama living in the upper half of the United States from November-March, it is impossible to get enough vitamin D even if you are sunbathing sans clothing or sunblock.

I recommend that my Hot Mama's take a supplement that contains somewhere between 400-1000 IU of Vitamin D a day. This amount is safe for pregnant women. Vitamin D levels can easily be tested by your doctor. If you are deficient, your doctor or nutritionist may want you to take more. Make sure you don't overdose on Vitamin D, however. Taking too much for too long can be toxic.

Postpartem depression and natural cures

If you are a Hot-Mama with the post baby blues, here are some ideas that may lift your mood without having to resort to taking anti-depressants:

1. Eat animal based omega-3 rich foods such as salmon and sardines regularly. If fish is not your thing, try a supplement like krill oil which has not been contaminated with pcb's. Omega-3 fat supports healthy brain function and a deficiency can lead to depression and anxiety.

2. Exercise! Studies have shown exercise to be as effective in treating depression as prescription anti-depressants. Remember, the best time to exercise is when you don't feel like it!

3. Avoid sugar and refined carbohydrates such as white rice, white bread, commercial breakfast cereals, crackers, cakes, and white pasta. Over-eating sugar and carbohydrates causes a drastic rise and drop in blood sugar levels, which can seem like an emotional roller-coaster. Sugar is the first thing we want to eat when we are over tired, so do your best to rest when you are tired and take naps when your baby is napping.

4. Get outside for at least twenty minutes a day. Being exposed to the sun is necessary for the production of serotonin in your brain which is the "feel good" neuro-transmiter. Sun exposure also insures that you are getting enough vitamin D. Studies have shown that vitamin D deficiency can lead to depression and moodiness. If you are unable to spend enough time in the sun, take a quality vitamin D supplement daily.

Eat fiber, lose weight

Want to lose weight post-baby, prevent excessive weight gain during pregnancy, prevent painful hemorroids while pregnant, control blood sugar?

The secret is FIBER. While not a sexy topic of conversation, read on. All you have to lose is inches from your waist and numbers from your cholesterol reading.

Why do we need fiber?

Fiber is especially important for the following:

- reducing the risk of colon and rectal cancer by permitting carcinogens in food to pass more quickly through the intestinal tract

- helping to regulate blood glucose levels in diabetes and in those who are trying to regulate their blood sugar for weight loss purposes

- helping prevent cardiovascular disease

- helping prevent and treat diverticulosis, constipation, and hemorrhoids

- helps to satisfy appetite by creating a feeling of fullness (feeling full = eating less = weight loss)

- has a cholesterol lowering effect

Most Americans do not get enough fiber. How much is enough? The National Cancer Institute recommends 25 to 35 grams of fiber daily. If you are not accustomed to eating that much fiber, increase your intake gradually. Too much too soon can lead to intestinal cramps, bloating and yes, gas.

All vegetables, fruits, whole grains, and legumes have fiber. Animal products do not have any. Most of the fiber in fruits and vegetables is in the skin. Fruit and vegetable juices are usually striped of all fiber. To add more fiber to your diet, eat vegetables and fruits with their skins, whole grain cereals, whole grain breads, beans, peas, and nuts.

Lose weight with shakes post baby

Trying to lose those last few pounds post baby? No time to eat breakfast? Making a nutritious, low calorie shake may be the answer. Foods that contain liquid such as shakes and soup are very weight loss friendly. These types of foods are very filling. Studies have shown that the sense of satiety isn't the same unless the liquid is actually part of the food. Eating a turkey sandwich and drinking a large glass of water is not as filling as having a large bowl of veggie turkey soup. The veggie turkey soup actually has less calories!

A shake can be a great breakfast on the run, a snack, or even a meal replacement for a busy new mother. Oftentimes the act of feeding your baby gets in the way of taking the time to feed yourself! All shakes are not created equal, however. I recommend making your shakes yourself instead of visiting a smoothie shop. Many of the shakes at smoothie shops are just dessert in a cup and can contain up to 1200 calories.

Here is my favorite low-calorie, anti-oxidant and protein rich shake:

1 cup original flavor Almond Milk (40-60 calories)

1 cup mixed berries

1 scoop vanilla whey protein (should be about 100 calories)

1 tbsp stevia or truvia for extra sweetness (splenda can be used instead, but I prefer stevia)

This whole shake has about 230 calories and should keep you full for several hours!

Best iphone app for weight loss post baby

As a nutritionist, I often hear complaints of, "I think I am doing everything right and I still can't lose weight!" In this instance, the first thing I tell my clients to do is to keep a food journal. The act of writing down everything that is passing your lips completely eliminates unconscious eating.I have found that even if a client is given a specific diet plan, most find themselves "grazing" on other food and not even remembering that they did so. For a Hot Mama with a new baby, the act of keeping a food journal can be more than challenging in her hectic, sleep deprived schedule. If you are a Hot Mama with an iphone, the ap "Lose It" is just the solution. This ap logs your food intake and daily exercise. It creates a calorie plan based on your age, gender, height, and the amount of weight that you want to lose each week. It even tracks your weight loss progess and diplays your nutrient intake for the day. Better yet, this app is free! Note: If you are breastfeeding, you will want to adjust your calories up 500 per day and only aim for a loss of one pound per week. Adequate calorie and nutrient intake is crucial for nourishing your baby and maintaining your ability to produce milk.

Sleep and post pregnancy weight loss

Exercising and eating healthy and still can't lose that last ten baby weight pounds? Not getting enough zzz's may be the culprit. Numerous studies have shown that women who sleep five hours or less a night weigh more than women who get at least seven hours of sleep. These studies take into account exercise and calorie intake; both being equal in each group. Lack of sleep may decrease metabolic rate (the amount of calories burned at rest) and increases cortisol levels. Elevated cortisol levels have been linked to weight gain (especially around the middle). Getting enought sleep can be particularly challenging for a new mother, but it may be an easier and less expensive solution than hiring a personal trainer, buying the next clothes a size, or losing your mind as your weight loss attempts just seem futile! Here are some tips for my Hot Mamas in need of a decent night's rest:

1. Enlist the help of Daddy. You spent nine months of pregnancy without the comforts of a glass of wine, your favorite sushi, and being able to take a gosh darn aspirin when you had a headache, not to mention the "YOU'VE GOT TO BE KIDDING ME!" experience of delivery so that you both can have a beautiful, healthy baby. It's time for Daddy to step up. If your baby is waking up in three hour intervals, let Daddy take one shift a night.

2. Avoid caffeine after noon, no matter how tired you are. Grit it out and go to sleep earlier.

3. Make sure you are sleeping in a very dark room without any flashing lights such as computer screens, televisions, or flashing phones or clocks. Light inhibits the release of melatonin, which is the hormone that helps you fall asleep. Watching television or surfing the net before bed is a no no.

4. If you can afford it, hire a night nurse for a few nights a week.

5. As tired as you may feel, try to keep up some type of exercise program. Exercise is a great sleep aid.

6. Take naps. A great time to catch up on sleep is when your baby is sleeping.

Lactose Intolerance and Pregnancy

Lactose Intolerance and Pregnancy

Hot Mamas who are lactose intolerant have a particularly difficult time getting the recommended 1,000-1,200 mg. of calcium a day. Why worry about getting enough calcium? Have you ever observed a woman who is hunched over with bad teeth? Not very Hot, indeed. Adequate calcium intake is imperative for healthy teeth and bones. If the body isn’t getting enough calcium, it takes pulls it from the bones. Bone loss leads to osteoporosis and a predisposition towards chipping and breaking teeth. The likelihood of this scenario is even greater in pregnant and nursing women. As your baby is growing both in and out of the womb, his or her teeth and bones are developing. If you are not getting enough calcium, your body will take it from your bones to adequately nourish your baby. Since dairy products provide the greatest source of calcium, getting enough is particularly challenging for those who are lactose intolerant. Never fear, follow this list and you will be walking tall with all of your teeth intact way into Hot Mama maturity.

1. Take a calcium supplement that also contains magnesium and vitamin D, which aid absorption. Calcium citrate is more easily absorbed and is well tolerated by those whose tummies may become irritated by calcium supplements. As the body can only absorb about 600mgs of calcium at one time, split your dose between breakfast and dinner. One brand that I particularly like is Blue Bonnet. It comes in liquid form, which is better absorbed and tastes great!

2. Make sure you are getting adequate vitamin D. Spending 20 minutes a day in direct sunlight without sun protection is a good way to get your vitamin D. Egg yolks and salmon are also good sources.

3. Eat calcium rich foods such as canned salmon or sardines with bones, sesame seeds, almonds, and green leafy vegetables such as collards, kale, and broccoli.

4. Eat dairy alternatives such as fortified coconut milk, almond cheese, and coconut based yogurt. These products can be found at your local health food store, Whole Foods, and Trader Joes. (Avoid soy products.)

Soy and Infertility

Most Hot Mamas who are trying to eat healthfully have experimented with soy whether eating a boca burger for lunch or ordering a soy latte at Starbucks. If you have been eating a lot of soy derrived foods such as soy milk, soy burgers, soy cheese, soy protein bars and shakes, and soy ice cream and are having touble conceiving, ditching the soy may be helpful. Studies have shown that the phytoestrogens in soy may cause inferitlity in both men and women. For women, the excess estrogen like compounds from soy may interfere with our hormones and make us less likely to conceive. Studies have also shown that soy products lower testosterone levels in men, leading to temporary infertility as well. Once men get off of soy products, their testosterone levels go back to normal within a week.

Avoid soy during pregnancy

Avoid Soy during Pregnancy

The soy that we are consuming is not the same soy that is consumed in Asia. Many of the studies done on the health benefits of soy have been in comparing a traditional Japanese diet to a typical American diet. The Japanese consume a large quantity of soy products and they have a lower incidence of prostate cancer, heart disease, and fewer menopausal symptoms. The majority of the soy that Asians are consuming is in the form of fermented soy such as tofu, tempeh, and miso. Unlike most soy grown in the United States, Asian soy is not genetically modified either.

Studies have shown that the phytoestrogens present in soy can have hormonal influences that can have negative health consequences on infants. Hot Mamas who are trying to make healthy choices for themselves and their babies, should avoid eating too much soy especially in the more processed forms such as soy milk, soy protein bars, soy protein shakes, and low-carb breads and pastas (soy is often added to these products to lower the carb count). If you are a Hot Vegetarian Mama and soy is a staple in your diet, try to consume organic (not genetically modified) and fermented soy products such as tofu and tempeh. Another vegetarian “meat” alternative is seitan. Seitan is made from the protein of wheat. It is a low carb, high protein alternative to wheat. Seitan can be used as a meat substitute in stir-fry, can be barbequed, and can be eaten as a burger. Seitan is not appropriate for those who have celiac disease are who are allergic or sensitive to wheat.

Is feverfew safe while pregnant

Hot Mamas, beware! In researching the safety of Botox and pregnancy (not recommended), I have come across many sites (and doctors) that are recommending the use of feverfew as a safe alternative for the prevention of migraines. This is false information! I have done extensive research on the safety and effectiveness of herbs because I frequently use them in my practice as a Nutritionist. Feverfew is not recommended for pregnant or nursing women. Feverfew can cause uterine contractions which increase one's risk for miscarriage or early labor. The safety of feverfew for breastfeeding women is unknown so it is best avoided.

Is botox safe while pregnant

If you are pregnant or breast-feeding, most doctors recommend staying clear of Botox injections. To date, there isn't conclusive evidence that Botox crosses the placenta and harms a developing fetus. However, tests done on rats and rabbits have linked high levels of injectible botox to birth defects especially if administered during the first trimester when birth defects are more likely to occur. For Hot Mamas who are worried about keeping their frown lines invisible while pregnant, mother nature will take care of that for you. One of the natural beauty benefits of pregnancy is a wrinkle free face. Although excess fluid retention may have a Hot Mama a bit exasperated while trying to fit into pre-pregnancy jeans, this extra fluid will do wonders for one's face. My advice, save the extra money that you would have spent for Botox during the next year and treat yourself to a pore-cleaning facial instead. Your skin will have that clean, glowing look for weeks afterwards. Also, put yourself on a frowning diet for the next nine months. If we could just ban frowing from our faces forever, the need for Botox would be obsolete! Hot Mamas, go out there and smile your way to a more beautiful face, more spending money, and maybe even cheerier moods!

Weight loss recipies, salmon cakes

Yesterday I wrote about the importance of pregnant and nursing Hot Mamas to get enough DHA. Today, I have a delicious recipe for Salmon Cakes that are easy to make, delicious, rich in DHA omega 3, and won't pack on any extra pounds. In fact, if you are a Hot Mama trying to lose a little baby fat, this is a great low-calorie, nutrient dense meal for you also.

Sweet Potato Salmon Cakes

8 oz. canned salmon (preferably wild) (can be bought at cosco and whole foods)

2 medium sweet potatoes (peeled and steamed for 30 minutes) Mash when done

1 medium onion and 2 cloves of garlic sauté in 1 tbl. Olive Oil

¼ cup whole wheat bread crumbs (Whole Foods)

3 egg whites

½ cup fresh dill

salt and pepper to taste

Combine all ingredients. Form salmon cakes into flat patties, approximately 3 inches in diameter. Cook in a non-stick pan until golden brown.

Mothers of Smart Babies Take DHA

Mothers of Smart Babies Take DHA

DHA may be the most important nutrient for brain growth and development during pregnancy and lactation. It is from Omega-3 fat and is found mostly in fish. Getting enough DHA can be a challenge while pregnant because our fish supply has become contaminated with mercury. Pregnant women are only advised to eat 2 6oz. servings of fish a week. Salmon and sardines are especially high in DHA and are not on the “avoid” list of high mercury containing fish. Fish to avoid completely during pregnancy include Shark, Tilefish, Swordfish, and King Mackerel. How is a Hot Mama to get enough DHA? Take a supplement, plain and simple. Most pre-natal vitamins do not have DHA added, so you must get thee to a vitamin shop and start taking DHA in supplement form. Eating flaxseeds or flaxseed oil, although high in omega-3, is not a sufficient source of DHA. Your body has to convert the omega- 3 fatty acid from flaxseed into DHA and this conversion isn’t very efficient.

How soon after delivery can you do ab exercises

How soon after delivery can I do ab exercises?

If you had a C-section, your abdominal muscles were cut and need ample time to heal. This usually takes 6 to 8 weeks. Your doctor will let you know when you are ready to begin working your abs at your follow-up appointment. If you had a vaginal delivery, you should wait 4 to 8 weeks depending on the individual. About eighty percent of women who have delivered a baby have a gap in the abdominal muscles from pregnancy and delivery. It takes several weeks for this gap to close and beginning a strenuous abdominal exercise program too soon can cause damage to the tissue of your midsection. Hot Mamas, don’t fret! The flat abs of your dreams can be yours soon enough. A little patience goes a long way. Beginning to crunch your way silly when your ab muscles haven’t had adequate time to heal will only set you back further. Begin a walking program as soon as your doctor says it is safe, eat healthfully and mindfully, stay clear of the junk that goes right to the trunk, and hold on to your patience. Flat, toned abs of days past are in your future! Stay tuned as I outline the most effective ab exercises once you’ve crossed that 8 week mark…

Best Exercise Postpartum

So you’ve just given birth and you want to start working that baby fat off but you know that hitting the gym full force is probably not such a wise idea, what should a Hot Mama do first? Walk!!! Even if you have had a C-section, light walking is a safe, effective, budget friendly way to relieve stress, burn extra calories, and embark on your post-baby fitness program. Walking at an easy pace promotes healing and helps prevent complications from a C-section such as blood clots. The key to a beginning a walking program is to not over do it, especially if you had a difficult birth or a C-section. If you had a C-section, your doctor will want you to wait 6-8 weeks before beginning a more vigorous exercise program. If you had a vaginal delivery and you are feeling up to it, you can begin a walking program within a week of delivery and can gradually ramp up the intensity as you feel up to it. Joints and ligaments remain loose for 3-5 months after delivery. This puts Postpartum Hot Mamas at a greater risk for injury, which is why it’s even more important to slowly ramp up to a more vigorous exercise program one-baby step at a time. If you are feeling good, each week you can either increase the intensity of your workouts or the duration. Try not to increase both intensity and duration at the same time. Hot Mamas find your walking shoes and get out there and burn that baby fat off! Your hot pants await….