Our prenatal + postpartum fitness class (BIRTHFIT Fitness) will now be offered Tuesdays + Thursdays 6:30-7:30pm and occasional Saturdays 9:30-10:30am. Upcoming Saturdays: THIS Saturday December 8th and December 22nd. If you are interested in attending class, you can purchase a class pass on the “services” page or email firstname.lastname@example.org to register and pay there!
Wow! Did Thanksgiving show up quick this year or what? If you follow @birthfitcleveland on Instagram, you probably saw that our family did a lot of traveling this year! In just under 9 months, Otto visited 7 states (Indiana, Illinois, Wisconsin, Pennsylvania, New Jersey, Texas, and California!). We flew to Wisconsin, Texas, and California. The other states were road trips. For Otto and Eric, these were “fun” trips, but for me, these trips were mostly for work. I was fortunate enough to have them tag along. Otto is nursing and truthfully, I am not ready to be away for him overnight. With the busiest travel weekend around the corner, I thought I would share some of what we learned this past year. Boy, did we come a long way from our first trip.
1) Car seat bag. If you are traveling by plane, this is a MUST. The first flight Otto took was to Texas. I honestly did not know these bags existed until I saw other parents with them at the airport. Eric just carried the carried the car seat through the airport (facepalm). I flew to Wisconsin with Otto solo and this bag was key. Here are a few from Amazon!
2) Feed your baby during take-off and while descending. One of my biggest concerns before we took our first flight with Otto was that he would cry on the plane due to his ears bothering him. I had been given the pointer from other parent friends to nurse during take-off and while descending (or bottle feed). This was so key for us!
3) Bring some toys, but don’t pack “all the things”. If you know me, you know I hate clutter. The first time we traveled by car to Chicago with Otto, we had a suitcase alone just with toys, plus the pack and play, two carriers, and I’m sure so much more than I’m remembering. We barely used any of it! If you are flying, most airlines will allow you to bring an extra personal item (diaper bag/pump) if you are nursing/pumping or have an infant with you. Especially when traveling alone, I found it easiest to throw a bunch of diapers, pack of wipes, change of clothes, and 1-2 toys in my personal bag (I did the same on road trips). I also wore a teething necklace that my son could play with!
4) Flying with breastmilk. These pointers were again shared with me from another mama and worked so well for us! We did need to bring breastmilk on a few of our trips and needed to bring some home as well. Having it frozen before going through security makes it super easy for security! Let them know as you are preparing your items that you have breastmilk, especially if you would prefer it does not go through the scanner.
5) Does my infant need his/her own seat on the plane? Most airlines do not require you to purchase a seat for your lap infant (<2 years old). However, you can purchase a seat and bring your car seat. Check with your airline. Know your child. If you purchase a seat will your baby want to be in your arms the whole flight? If you do not purchase a seat for your child/car seat, you can gate check a car seat and stroller for free! (Double check with your airline!).
I hope these tips help you on your holiday travels!
Candace Gesicki, DC
BIRTHFIT collaborated with the amazing company Evolved Motion to create the BIRTHFIT EmPack. This awesome bag can be used as a diaper bag + weight pack AND comes with prenatal or postpartum programming to use with your weight pack. Order yours online now!
Taken from the BIRTHFIT Apparel website:
Comes in one gender-neutral grey on grey made from Military Grade 1000D Cordura and Durable Nylon webbing
Simple and clean top load design for easy access to reservoirs
Two main zipper pockets for easier access to anything you may need inside the bag: on the bottom of the bag and on the back panel
One outside pocket for smaller items and quick access
Six padded, double stitched handles to use during training
Comfortable, Padded and Removable shoulder pads
Internal Laptop sleeve fits most 15” laptops (quick side entry)
Water hydration bladder exit point with inside loop to easy clipping
Double reinforced seams and barracks
Velcro web end keepers for straps
Convert it to your weight pack! Fits up to two reservoirs. Each reservoir holds 15 pounds of water or 21 pounds of sand.
Skillfully hand designed and distributed in Colorado.
NOTE: To receive your training program, please see confirmation email for next steps. Your purchase will include a one-time use code for EITHER the Prenatal OR Postpartum BIRTHFIT-EmPack Program. (*If you are in your 3rd trimester, we recommend saving your code to use for the Postpartum Program as the bag may be difficult to train with around your growing belly!)
This blog was originally shared on www.birthfit.com.
According to Traditional Chinese Medicine, childbirth leaves a woman’s body weakened at a time when she is continuing to be the primary source of nourishment for her new baby. It is important for the new mother to nourish herself with food, rest, warmth, and support so that she is able to continue to care for her child.
Before discussing postpartum nutrition, it is important to touch on common postpartum states according to Chinese Medicine to better understand how nutrition supports them.
Qi and blood deficiency
o Mom is qi (energy) and blood deficient postpartum because during childbirth she lost blood and energy. She is also continuing to lose blood (lochia) and use energy as she is caring for a newborn and likely not getting adequate sleep. In TCM, breastmilk is made from blood which is causing mom to be even more deficient.
Spleen qi deficiency
o It is the spleen’s job is to hold everything up and in. Near the end of pregnancy, moms SP qi becomes weaker to allow her baby to descend and exit the uterus. If the spleen is not strong postpartum, we can find prolapses such as hemorrhoids and prolapsed uterus.
Yin and blood deficiency
o Pregnancy is a very yin state and the mother is often deficient after childbirth. This can manifest as constipation, headaches, difficulty sleeping, and anxiety.
Cold in the uterus
o During pregnancy the womb is filled with the love and warmth of the mother’s baby; after childbirth, it is empty and cold.
Cold in the uterus can lead to blood stasis in lower jao
Blood stasis can be a cause of postpartum depression in Traditional Chinese Medicine.
Blood deficiency and qi deficiency almost always coincide because qi moves blood and blood reinforces qi. Foods that will build qi and blood include red meats, organ meats, fish, eggs, collagen, greens, beets, soups, and bone broth. All foods should be organic and free-range if possible.
According to Chinese medicine, it is the spleen’s job to transform and transport foods and fluids to aid in digestion. During the postpartum period when our spleen and stomach are weak, we need to consume foods that are easier to digest. It is recommended to drink a cup of tea, warm water, or bone broth with each meal and eat warm, cooked foods, as these are easier to digest. Use warm spices such as ginger, cinnamon, black pepper, fennel, garlic, and nutmeg when cooking. Avoid cold foods and drinks as these are more difficult for the stomach and spleen to digest. Dairy can weaken the spleen and should be avoided. Butter from grass-fed sources is the only recommended dairy product. Eat small meals every few hours as large meals can be difficult for the stomach and spleen to digest.
Yin is one of the two universal energies in Chinese medicine, yang being the other. Yin is more earthy, dark, female, and restful. In your body, yin is below your waist, interior, and is the blood and bodily fluids. One can see how childbirth would leave a woman yin deficient. Foods to tonify yin include barley, millet, rice, wheat, quinoa, amaranth, seaweeds, string beans, kidney beans, animal proteins, beets, grapes, banana, and soups.
Nutrition is not only about the foods you are consuming. Nourishing your body through rest and warmth is pertinent to restoring balance during the postpartum period. The uterus is considered cold and “empty” in the immediate postpartum. If the abdomen is not kept warm, cold and wind can invade the uterus leading to blood stasis. This can manifest in clots, slowing of lochia, low back pain, and problems in the future with menstruation and future pregnancies. The postpartum woman should always be covered and kept warm.
It is often recommended to spend two weeks in the bed, two weeks on the bed, and two weeks around the bed. The fourth trimester can be filled with an array of emotions. Healing your body with food, warmth, rest, and support will begin to re-establish balance while your body continues to nourish your new baby.
Candace R Gesicki, DC
This post was originally shared on www.birthfit.com.
The glucola test, or oral glucose challenge screen/test, is a prenatal test typically given around 24-28 weeks of pregnancy. The purpose of this test is to provide a preliminary screen for gestational diabetes. Women who test positive to this will be asked to take the oral glucose tolerance test.
Oral Glucose Challenge Test (Glucola Test):
This test involves ingesting 50g of glucose and having blood drawn one hour later. It is now considered a standard test in the third trimester. The standard for the 50g of glucose is the glucola drink.
What’s in the glucola drink?
Water, dextrose (D-glucose from corn), citric acid, natural flavoring, food starch modified, glycerol ester of wood rosin, brominated soybean oil, food dye and coloring: Yellow #6, Sodium Hexametaphosphate, BHA, and .10% Sodium Benzoate (3).
Oral Glucose Tolerance Test:
This diagnostic test involves ingesting 150g of glucose and having blood drawn while fasting and at one, two, and three hours after consumption.
Gestational diabetes (GD) is a condition in which women without a history of diabetes have high blood glucose levels during pregnancy. As high as 9.2% of pregnant women develop GD during pregnancy (1).
Treatment of gestational diabetes includes monitoring mom and baby, adjusting diet and monitoring glucose levels, and exercise. If those do not manage glucose levels, insulin may be necessary. Gestational diabetes may increase your risk of preeclampsia, premature birth, birth injury due to increased birth weight, cesarean section, neonatal hypoglycemia, and fetal hyperinsulinemia. For these reasons, managing GD is important.
Are there alternatives to the glucola drink?
It is common to hear from care providers that there is “no way around it.” I have had conversations with OBs and midwives on why they say this and many believe there should not be an alternative to the glucola test because the values that are used to screen gestational diabetes were determined based on the glucola drink. While studies looking at consuming the same amount of sugar have been done and theoretically allow the same results (see below) there is a chance the results could be misinterpreted since the test is standardized.
Many mamas may have hesitations with this test because of what is the drink contains (see above). While you do have a right to determine what you put in your body and what kind of tests you have done to your body, if you do not want to take the glucose challenge test, I encourage you to investigate the alternatives, make an informed decision, and talk to your care provider about what you would like to do.
Jelly beans: 28-jelly beans contain the equivalent amount of glucose as the glucola drink. A study from 1999 looked at the efficacy of this as an alternative. The findings showed there were no significant differences between the two glucose sources and women reported less side effects with the jelly beans (2). There are organic jelly beans and jelly beans with natural coloring that can be used as an alternative.
50g of sugar from other foods/drinks: some care providers will let you consume a special meal that they approve as an alternative (some include juice, pancakes with maple syrup, or soda). This varies by care provider and in some areas is becoming less popular as an alternative.
Two-week food diary + blood sugar test: this alternative is one that I see many providers and their patients leaning towards. Patients keep a food diary for two weeks and test their blood sugar using diabetes test strips when they wake up (fasted state) and two hours after each meal. Some women enjoy this test because they’re interested in looking at the numbers themselves and others find this type of testing a nuisance.
Clear glucola drink: some women report that they get so much push back from their care providers regarding alternatives that they prefer to screen for gestational diabetes using the glucola test. There is a clear glucola drink available that does not have the food dye and coloring. For some women, this makes them a bit more comfortable with the glucola drink.
Gestational diabetes can be an unwelcome diagnosis. It is important to educate yourself on gestational diabetes, the risk factors, the tests, and any alternatives and discuss any questions and concerns with your care provider to make the best decision for you and your baby.
Candace R. Gesicki, DC
1) DeSisto CL, Kim SY, Sharma AJ. Prevalence Estimates of Gestational Diabetes Mellitus in the United States, Pregnancy Risk Assessment Monitoring System (PRAMS), 2007–2010. Prev Chronic Dis 2014;11:130415.
2) Lamar ME, et al. Jelly beans as an alternative to a fifty-gram glucose beverage for gestational diabetes screening. Am J Obstet Gynecol. 1999 Nov;181(5 Pt 1):1154-7.
3) Romm, Aviva. 2014 May 20. Gestational Diabetes: Please Don’t Drink the “Glucola” Without Reading the Label. https://avivaromm.com/dont-drink-glucola-gestational-diabetes/
Proper postpartum nutrition is important for both mom and baby. Especially if mom is breastfeeding or healing from a c-section, mom needs to ensure she is getting enough nutrients for proper tissue healing and breastmilk production. Sometimes mom gets forgotten about or mom forgets to nourish herself. Creating a plan during pregnancy can take the stress out of nutrition during the early postpartum period. Below are some suggestions to consider when creating your own plan for postpartum nutrition:
Meal trains are a great way to organize home-cooked meals delivered to your door by loved ones. They can be created on Facebook pages, emails, or even by the Meal Train website! You can set one up for yourself or have a friend take the lead. Be sure to tell your loved ones if you have any food sensitivities or allergies.
Note: this option may not be the best if you or your family members have food sensitivities, unless your loved ones are versed in cooking to accommodate those.
Crock pot meals. Have you seen New Leaf Wellness? This takes meal prepping to a whole new level. This blogger has meal plans that provide a grocery list, recipes, and labels for freezer Crock Pot meals. All of the ingredients go into a labeled freezer zip-lock bag and frozen until used. Pick out a meal the night before, let it thaw, and put it into your Crock Pot to have a nice hot meal in 6-8 hours. For me personally, this was the best thing I did to plan for postpartum.
Note: this will save you time and money in the long run, but requires a lot of time to prepare.
Freeze meals, soups, and stews ahead of time. During the last month or two leading up to your guess date, make a little extra of what you are cooking every once and a while and freeze half. Chilis, soups, stews, and bone broth are great to have on hand. You can also do this with homemade breads (banana bread), egg casseroles, pot roasts, etc. Look into proper preparation to freeze each of these and be sure to label everything with the freeze date.
Note: this option is great for those who meal prep!
Stock up on favorites. If there are non-perishable household favorites (think almond butter, Rx bars, coconut oil), grab some extra at the store leading up to your guess date so that you don’t run out in the first month or two postpartum. Think about what quick snacks you would like to have on hand, especially if you are planning to breastfeed.
Thrive market. If you are unfamiliar with Thrive Market, it is membership based online store with great prices on natural, organic groceries. Shipping is free for all orders over $49 and those who are new to Thrive Market, can try it out for free with their no-commitment 30-day free trial. There are free products with minimum purchases available a few times each week. This is a great way to get natural, organic groceries into your kitchen at a great price without having to leave the house!
Join a CSA. A weekly subscription to locally-sourced foods will cut out time spent at the grocery store. Your partner or another loved oneyou could pick up your share and drop it off on their way home. Some offer additional products that can be purchased when your share is picked up. Not only will this save you time, but it will bring locally sourced produce (and meats depending on your options) into your home.
Check out Instacart. This company will deliver groceries in one hour for $7.99 or 2+ hours for $5.99. If this is available at your favorite grocery store, this is a small price to pay to not have to pack up a newborn (and possibly more littles) to have whatever you need delivered to your door!
Lastly, never be afraid to ask visitors to bring food over when they come by! People want to help. Let them ☺
Candace Gesicki, DC
BIRTHFIT Cleveland Regional Director
This blog post was originally seen on birthfit.com
Here are links to the BIRTHFIT Functional Progressions. These movements are taught during BIRTHFIT Fitness, BIRTHFIT Postpartum Series, BIRTHFIT Prenatal Series, and during BIRTHFIT Consults.
Functional Progression 1: https://www.youtube.com/watch?v=KiKG_Cx9vm4&t=37s
Functional Progression 2: https://www.youtube.com/watch?v=ET2ei-h6jYU
Functional Progression 3: https://www.youtube.com/watch?v=e9Y0WTDQ7u8
Functional Progression 4: https://www.youtube.com/watch?v=5d-iEXG5A6A
* The BIRTHFIT Functional Progressions are based off of Dynamic Neuromuscular Stabilization Principles.