Posted by Michelle Dudash on Thu, Mar 04, 2010 @ 11:29 PM
A fellow dietitian acquaintance of mine, Miriam Erick, MS, RD, recently sent me a copy of her book on cracking the code to alleviating morning sickness during pregnancy, Take Two Crackers and Call Me in the Morning!". If only I knew about this book while I had nausea during pregnancy, those eight long weeks would have gone by much easier and without a four pound weight loss in the first trimester. Take Two Crackers is a very easy read and gets to the down and dirty with quick tips on morning sickness cures. Having taken care for over 3000 women with morning sickness, Miriam knows her stuff.
I love the humorous hand drawn illustrations shown throughout. In fact, most of the cartoons look like scenes from my first trimester, like the afternoon my loving husband asked me what I wanted for dinner. I excitedly replied, "fish tacos!". He shopped and slaved in the kitchen, all to find out that right before we were about to sit down it smelled and sounded disgusting and made me nauseous. Sound familiar?
Here are some tips that Miriam provides in her book that you may not have heard of yet or tried:
- When you wake up and feel nauseous, sniff lemons!
- Ask yourself "what food, taste, and texture sounds really appealing to me right now?". That may be just what you need to appease your stomach.
- Open up windows to let in some fresh air in the morning.
- If brushing your teeth makes you sick, try a smaller toothbrush or different toothpaste.
- Eliminate smells in your home that make you sick, like coffee, soaps, and cologne.
- Though lemonade may help alleviate nausea, you might need to try a few to find which works best for you.
I love the fact that she defends us pregos and understands how we are not being a hypochondriac or drama queen. In the back of the book, Miriam provides fun pages, like A Real-Life Morning Sickness Survival Sign to alert others around you of what odorous item not to bring near you. This is a book I will definitely re-read during my next pregnancy.
To read more about managing morning sickness, read my past blogs, Prenatal Anti-nausea Cocktail and Morning Sickness: Handy snacks to help alleviate.
Posted by Michelle Dudash on Tue, Mar 02, 2010 @ 10:08 PM
Ah, if only I knew in those first few weeks of having a newborn what I know now, life would have been quite a bit easier. An excellent example of this is the baby carrier.
The concept makes sense. Babies are in a cozy, warm, natural surroundings in constant motion with their mommy for nine months. After baby is born much of that is taken away. An on-the-go solution is mimicking this environment to help soothe your newborn. Not only that, you can accomplish tasks that seem impossible in the first few months like going to the bathroom, eating, making dinner, and making contact to the outside world via email. You may even have a weight loss, since you're adding the extra weight of the baby to carry around. 
While pregnant, I didn't think I needed another gadget, but this I found to be a necessity.
The three main types of baby carriers:
1. Sling: This was my first introduction to the baby carrier. I was planning on re gifting it, until one day I had to get dinner ready and Scarlet would not settle. I strapped it on, put Scarlet in, and she was out like a light in her little cocoon. Imagine carrying your baby around at your waist like a kangaroo. Mine was an Eddy Bauer brand and it was nice and cozy. Once they start getting heavier, though, your neck and shoulders will tire and you may feel like baby could fall out of the sling.
2. Backpack-style (except it loads in the front) Baby Bjorn is one of the most popular of this variety. Costco even sells it! I didn't get mine until Scarlet was five months old. These are great when you really need to be on the move, like at the airport, and have both hands completely free. These carry up to 35 pounds of baby. It's not as warm and cozy as the other two options.
3. Wrap: This very simple concept of a long piece of fabric is wrapped around your body in various formations. I loved using mine around the house, once I figured out how to use it. While you wrap it the ends are on the ground, so I didn't want to take it out of the house, and you can't quickly put it on and take it off. I know plenty of moms who love theirs, though.
Image courtesy
Posted by Michelle Dudash on Thu, Feb 25, 2010 @ 11:52 AM
Building a healthy baby starts before you get pregnant. Though many women don't think much about their health at this time, yet, they should be.
Here are some main points to consider:
1. Months before trying to conceive, meet with your gynecologist. They may advise that you start taking a prenatal vitamin or folic acid. They may order blood tests or ask about any medications you are taking. For example, my doctor recommended that I start taking 800 micrograms of folic acid one year before getting pregnant.
2. Take a good look at your diet to see if it's balanced. Start by evaluating what you eat regularly and if it is a balance of various nutritious foods resulting in a healthy diet. 
Getting the right balance of fruits, vegetables, meats and beans, whole grains, dairy and minimal amounts of unhealthy fats and added sugars is crucial to getting the nutrients your body needs for optimal health.
3. Are you at a healthy weight? This could be another question for your doctor, or maybe you already know the answer. Weight gain and weight loss can be a sensitive subject and is really is important to balance a healthy weight so that you do not jeopardize the health of your future child. After all, women who are under or over weight tend to have more pregnancy complications. Be sure that the calories going in is balanced by the energy you're burning.
4. If you're not already exercising, this may be a good time to start. Women who exercise tend to have healthier pregnancies and a lower chance for getting gestational diabetes. If you build up your physical health before you get pregnant, you can try to maintain your level of fitness, or at least close to, during pregnancy. Moving more can help you lose weight, too.
Over all, what I recommend is that you take control of your health, so that not only will you feel great but your baby's future looks bright. Looking back at one of my blogs, whether or not to supplement with prenatal vitamins, may help you understand when a vitamin can help fill the missing nutritional gaps if you are not eating a balanced diet. Consult with your physician before taking any nutritional supplement.
Photo courtesy
Posted by Michelle Dudash on Fri, Feb 19, 2010 @ 12:44 PM
If you are a pregnant mom-to-be or already have little ones, you'll want to know about a pod cast I recently learned about, Madness of Motherhood, which is part of the Parents Everywhere Network. This monthly pod cast is hosted by two charismatic moms, Suzette Boyette and Michelle Stevens, where they cover everything from safety of your home environment to expanding your child's taste buds to 10 secrets your husband's not telling you. Suzette's list of credentials is impressive: an OB/GYN nurse, faculty at a nursing college, a Certified L.E.A.N. Coach, parent and childbirth educator, and the list goes on. In other words, this lady knows her stuff. Michelle is a media all-star, working as a magazine editor, having a long history in television, and PR and marketing.
My business partner Natalie and I had the great pleasure of "meeting" them over the phone in a pod cast interview. They are full of energy and had insightful questions, while they chatted with us about S7 Prenatal drink mix and the promotion we're running where moms can get a free sample. Please listen to the pod cast here, where we discussed vitamins for pregnancy, morning sickness cures, and even weight loss after baby. If you've never downloaded or listened to a pod cast and it sounds like it's too far out of your technological realm, have no fear. Just click and it will start playing on your computer. There's no need to download it to your iPhone or MP3 player.
Finally, if you're a dad, they haven't forgotten about you. Parents Everywhere has four other pod casts. One in particular that sounds good is The Real Parenting Show, with topics like homework, better sleep for your child, and potty training regression. Be sure to tune in. I know I will.
Happy listening!
Posted by Michelle Dudash on Thu, Feb 18, 2010 @ 10:17 AM
I remember back to my early days of pregnancy. Those first few weeks were so easy that I became worried and wondered, "Am I still pregnant?" Then, at week six, the nausea hit me so hard I was in bed all day. All I could fathom eating were saltines. The thought or sight of meat had me dry heaving. Sound familiar? If so, there are still plenty of meatless ways to get your iron when you have nausea during pregnancy. The better you can maintain your iron stores in the beginning of pregnancy, theh hopefully you won't have to take large doses of iron beyond your prenatal vitamin come the second and third trimesters. 
Researchers say that there are as common iron deficiencies in both meat eaters as there are with vegetarian eaters. Dina Aronson, MS, RD, and co-author of The Complete Vegetarian, recommends "greens 'n beans every day." Easy to remember, right?
Here is a look at some meatless, iron rich foods:
- Beans (like chickpeas) and lentils
- Leafy green veggies, like kale
- Soy products, like edamame and tofu
- Black strap molasses (use as a sweetener in your food)
- Nuts and seeds
- Quinoa
- Fortified breakfast cereals
Dina says its important to note that some foods block absorption of iron. "Limiting coffee and tea (or, not drinking with meals) may help. Bran in its pure form also limits iron absorption. During the winter, it's quite easy to get iron in foods like bean chili, lentil soup, black bean soup, and minestrone. In warmer weather one can eat bean salads and pureed bean dips like hummus, and throw cooked beans into a green salad."
To help with absorption, try to eat iron rich foods with vitamin C rich foods, like orange juice, bell peppers, and spinach. For more tips on vitamin C rich foods, read my past blog on this.
These wonderfully natural foods can be combined with grains and seeds to make up complete proteins for a meal with all the essential amino acids. For more information, read another one of my blogs on iron during pregnancy.
Photo courtesy
Posted by Michelle Dudash on Thu, Feb 11, 2010 @ 10:35 AM
Time and time again women ask me if they can take a prenatal vitamin even if they're not pregnant. In most cases I would say "yes". No harm done. In other cases, you should check with your doctor first.
One may think that prenatal vitamins are purely for those whom are trying to conceive a child or those who already are pregnant and preparing for the prenatal development of their baby. This is true, in that taking prenatal vitamins will sufficiently provide many of the vitamins and minerals that are important, in order to provide a fetus with the right amount of nutrients like folic acid, iron, calcium, and vitamin D that many may not be getting in their diet. That is what prenatal vitamins are for, right? Well, in essence of preparing to bring a healthy child into this world, we would think that we might as well load up on prenatal vitamins even if we are not pregnant. That being said, why not just take prenatal vitamins as a supplemental multivitamin?
In most cases, there is no wrong doing if you would like to take a prenatal vitamin to replace your everyday multivitamin, yet there is no proven evidence that even recommends taking multivitamins. Though, if you fall into the category with specified health concerns and are not getting your adequate amounts of vitamins and minerals, a nutritional supplement may be right for you. For example, a vegetarian may supplement for the lack of protein in their diet, which provides important iron contents and vitamin B12 as well as other nutrients that may be limited with a restricted diet. On the other hand, if you do know that you eat a healthy range of fruits, veggies, protein, fatty fish, whole grains and dairies, then you should already be getting an adequate amount of those natural nutrients that food provides. One nutrient of concern that is found in higher quantities in a prenatal vitamin compared to a multivitamin is iron. Many women are deficient in iron, but some women without a deficiency should not take extra iron. That's why before taking a nutritional supplement, you should talk with your doctor first. For more information on this topic, check out my previous post on Food High In Iron.
If you are unsure whether your diet adds up to a 100% balanced diet of all the vitamins and minerals your body needs then, you may benefit by filling in the gap with a multivitamin or a prenatal vitamin.
Photo: ©iStockphoto.com/anthonyjhall
Posted by Michelle Dudash on Wed, Feb 10, 2010 @ 10:52 AM
If you live in the Phoenix valley and are pregnant or already have kids, you definitely need to check out Raising Arizona Kids magazine. This month, they devoted the entire issue to babies! From gear you need for your baby to what to do when your baby is crying, this issue is a must read.
If you check out page 8, you will see they gave us a half page feature, which we feel so honored by. The sample requests have been pouring in because we are offering a prenatal nutrition guide, a free S7 Prenatal sample, and a one in ten chance to win a free cute "Hot Moms Drink S7" tee shirt. What do you have to lose? Sign up now for the free prenatal kit.
Some other products featured in the RAK issue I also definitely want to try out. The one that really caught my attention was the Pumpin' Pal. If you've ever used a breastpump, you'll know how hard it can be to get in a somewhat reclined position while pumping without milk spilling. If you are pregnant and planning on pumping, buy this product! It has angled flanges so you can lean back. It also has a strap so that you can go hands free and it fits all
popular brands of pumps.
I know buying new products for you and your baby can be a little
intimidating. Some of the best stuff I've bought were recommendations
from friends, medical professionals, or product reviews.
Now, go out and get this stuff!
Consult with your medical care provider before taking any nutritional
supplement.
Posted by Michelle Dudash on Wed, Feb 03, 2010 @ 05:07 PM
I remember back to when as I found out I was pregnant, I ran to my computer to find out which foods would be off limits to me for the next nine months. From select herbal teas to unpasteurized cheese to raw sushi, there are quite a few foods a pregnant women should avoid. I find that the topic of fish and shellfish adds confusion for women. Let's clear up a few things.
1. Limit your total fish and shellfish intake to 12 oz or less per week.
12 ounces looks like three decks of cards, or two ample dinner portions. Just don't go too low, or you may miss out on the much needed DHA, a type of omega 3 fatty acid thought to boost baby's brain development. Fish is a natural source of iron, too.
2. Avoid the toxic four.
Shark, swordfish, king mackerel, and tilefish contain high levels of mercury, too much for a fetus, and too much for a breastfed infant. That is why these fish are on the FDA's list to avoid.
3. Different types of tuna have different toxicity levels.
Albacore tuna, like in some canned tuna, sushi, and tuna steaks, should be limited to six ounces per week, due to mercury levels. Light canned tuna, called skip jack, should be limited to 12 ounces per week.
4. Especially enjoy up to 12 ounces per week of the DHA-rich, lower mercury fish.
These include salmon, canned light tuna, halibut, anchovies, herring, and sardines, which also happen to be a source of vitamin D.
For more information regarding safe fish and seafood consumption, visit the Environmenatal Defense Fund's website on contaminated fish. It is very cool. It describes how much of each fish you can safely eat per month depending on the level of mercury and PCBs, and depending on if you are female, male, or an older or younger child.
Don't eat fish? That's too bad, but if you don't you may want to talk with your doctor to see if fish oil supplementation is right for you. Better yet, choose a prenatal vitamin that contains DHA. Consult with your physician before taking any nutritional supplement.
Posted by Michelle Dudash on Mon, Feb 01, 2010 @ 12:33 AM
If you're a mom interested in your and your baby's health, you probably have heard of Dr. Sears. I came to love him while reading The Breastfeeding Book, which he and his wife, Martha, authored. As an author of 20 books, a Harvard grad pedicatrician, and father of eight, this guy knows his stuff.
I had the great pleasure of meeting him this past weekend at Hi Health in Scottsdale, where he came to speak about child nutrition, while my partner, Natalie, and I were there passing out samples of S7 Prenatal Drink Mix. I really liked his message of where the buck stops here when it comes to feeding your child real foods instead of all the processed foods full of artificial ingredients.
(Photo: Natalie Hill, Dr. Sears, Michelle Dudash)
If you're looking to feed your family right, check out his new book, The Healthiest Kid in the Neighborhood.
One of his resounding messages was about the importance of getting DHA through foods or supplements. He said that omega 3 deficiency is the number one deficiency. Though, I haven't heard this before, it didn't surprise me. After all, the majority of people I talk to don't eat the good oily DHA fish twice per week or foods fortified with DHA.
Since 60% of our brain is composed of fat, omega 3s play a role in brain function. This is why it's so important to get enough DHA while pregnant, especially in the third trimester when baby's brain is developing at a rapid pace. Another key time is during breastfeeding. breast milk contains DHA, as long as mom is getting enough through food and/or supplements. If you feed your baby formula, be sure it contains DHA. For more information on this, talk with your baby's pediatrician.
After listening to Dr. Sears I am an even bigger fan of his. Be sure to check out his new line of kids snacks coming out soon. They taste delicious and are a healthier alternative to the chips and cookies.
Consult with your medical care provider before taking any nutritional supplement.
Posted by Michelle Dudash on Tue, Jan 26, 2010 @ 05:39 PM
I am so very pleased to announce that S7 Prenatal Drink Mix made the January 2010 issue of Today's Dietitian magazine! This says a lot about S7 Prenatal, given that their primary readers are Registered Dietitians, one of the toughest food critics I know, in a good way. Interestingly, they usually have a story with a pregnancy-related topic, which is another reason I'm a big fan. I suppose that's not surprising, considering that a very high percentage of RDs are women. With a history of respected writers with a major following, like Sharon Palmer, MS, RD, Sharon Salomon, MS, RD, and Chef Kyle Shadix, MS, RD, we are completely honored to be included in this issue.
As a Registered Dietitian, I love this magazine. It is full of timely information on what's important and new in the world of food and nutrition, from their Supplement Spotlight to Culinary Corner, there is always something interesting and is a nice break from all the journals and studies we read.
If you subscribe to this magazine, be sure to check out page 58, where we have a fabulous quarter page feature including a photo with descriptions of S7 Prenatal.
While you are there, check out Vitamin D: Is it a Weapon in Disease Prevention? to learn about what is prudent for supplementation as we anxiously await the new Dietary Reference Intakes for Vitamin D.