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.

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.

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.

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.)

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.

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.

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…

Prevent stretch marks while pregnant

Stretch marks, ugh! Those unsightly little white lines that all Hot Mamas dread when pregnant....

The bad news is that most women get them during pregnancy. The good news is that I've compiled a list of what you can do for both prevention and treatment once you have them.

For Preventing Stretch Marks:

1. Do not gain excess weight! The more the skin stretches, the more stretch marks there will be! Stick to your exercise program and continue eating a balanced diet. Rapid and/or excessive weight gain are the number one no-no for prevention.

2. Moisturize your belly with either cocoa butter or almond oil with vitamin E twice daily.

3. Drink water and avoid dehydration. Well hydrated skin stretches better.

4. Eat zinc rich foods such as seeds and nuts or make sure your prenatal vitamin is rich in zinc. Zinc is a skin nourishing mineral.

For Fading Stretch Marks:

1. Apply a Vitamin K cream daily and eat vitamin K rich foods such as green leafy vegetables and tomatoes. Vitamin K is extremely effective at healing scars, stretch marks, and skin lesions.

2. Apply Lavender Oil on Stretch Marks daily. This can be found at your local health food store.

3. Try the product Strivectin-D. (This is the more expensive treatment than option 1 or 2, but many Hot Mamas have reported good results.)

Is Brazilian Hair Straightening safe while Pregnant

Is It Safe to do the Brazilian Keratin Treatment while Pregnant?

If you have unruly, curly hair of if you live in a ridiculously humid city like Miami, the Brazilian Keratin Treatment will seem like it has come from heaven itself. Your hair will be silky smooth for up to three months and will cut your styling time in half. How awesome is that?

Well, if you’re pregnant or worried about exposing your head to carcinogenic chemicals, it’s not so awesome after all. Here’s the ugly truth… Formaldehyde is used to open your hair’s cuticle to deposit the Keratin. Formaldehyde is a known carcinogen (i.e. it causes cancer). While not enough research has been done to confirm whether formaldehyde crosses the placenta and causes birth defects, I wouldn’t chance it.

What’s a Hot Mama to do if she wants her hair silky straight while pregnant or while breast- feeding? Either have your hairdresser use a version of the Keratin Treatment that is Formaldehyde Free (Yes, it does exist), invest in a really good flat iron, or make peace with your curls while you are pregnant. Pin straight hair is out this season anyhow. Soft waves are in! You can also set your hair using hot rollers for the soft wavy look. This will take out a lot of the frizz and does not take very much time or skill. Remember, straight hair, curly hair, wave hair, being “HOT” comes in all hair textures! If you’ve had straight hair for a while, mix it up while your pregnant. Your man will feel like he is with a new and different woman which might just add a little more sizzle….

Note: If you are using a keratin treatment that is formaldehyde free it should not have a noxious smell and should not make your eyes burn at all. Also, if you are pregnant, it is not advisable to visit a salon that uses the formaldehyde version because you will still be exposed.