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By Danielle Rose
Originally published in The Suburban Trends
Experts agree that across the board breast milk is the single most nutritious and beneficial food for a newborn baby. The mechanics of it aside, many mothers find that the tricky part to breastfeeding is knowing what they, themselves should eat.
Naturopathic doctor and certified professional midwife Donielle Wilson points out that, “Anything the mom ingests will end up in the breast milk.”
This can be daunting when one is contemplating the best options for not only baby’s health, but mom’s health, too. The good news is that although breastfeeding mothers may want to avoid exposing baby to certain foods like caffeine or alcohol, the nutrients in healthy foods will also pass through into their milk. According to Wilson, this also applies to supplements, so if baby has a cold, taking Vitamin C will help you both!
In general, however, a breastfeeding mother’s diet should remain similar to her diet during pregnancy. Healthy and nutritious foods are just as important now, and not just for baby’s health, but for mom’s health, too.
According to “Pregnancy, Childbirth and the Newborn” (by Simkin, Whalley, Keppler), the recommended number of calories for a non pregnant woman is 2,200 per day, a pregnant woman is 2,500 per day and a lactating mother is 2,700 calories per day.
Wilson recommends eating small meals or snacks every three hours or less to spread out the additional calories. Including protein when you eat will prevent a drop in blood sugar – good health advice for anyone, but especially for lactating mothers whose blood sugar is more prone to fluctuation.
According to Wilson the most important factor in a lactating diet is water. “Your body needs water to make all that extra liquid.”
When it comes to supplements, Wilson recommends a daily multivitamin, calcium magnesium and fish oil, especially those which contain DHA. She says fish oil is not only good for baby’s brain development but it also helps prevent post partum depression.
Wilson also recommends a daily dose of acidophilus. “Research shows when moms take acidophilus babies have fewer allergies,” she says.
Trickier sometimes than figuring out what foods to eat, are foods to avoid. The best advice is to avoid those things which you would not want to give a young child – caffeine, nicotine, alcohol and unnecessary drugs and medication.
Nursing mothers also want to avoid undercooked and raw foods, unpasteurized cheeses and fish with high levels of mercury.
On the other hand, there are certain foods – some of which are healthy – to which baby might be sensitive.
Colic, rashes and digestive disturbances are indicators that baby might be sensitive to something mom is eating, says Wilson. The biggest offenders are usually dairy, gluten and certain vegetables such as broccoli or garlic.
When baby acts up or is uncomfortable Wilson advises to keep in mind what mom ate. If baby isn’t sleeping well is it because of mom’s evening cup of coffee? Is baby’s digestion of kilter only after mom splurged on a large bowl of ice cream?
Unfortunately, the solution may not be as simple as removing the offending foods. For example, a baby may be sensitive to dairy, but mom’s own need for calcium and magnesium are the highest they’ll ever be. If a mother believes certain foods are affecting baby’s health, Wilson recommends contacting a professional who can create a plan to ensure the best nutrition possible.
Breastfeeding.com, warns that a sudden drop in weight can decrease milk supply and be damaging to mom’s health. In addition, according to www.kellymom.com, any sudden drop in weight results in a rapid release of stored toxins, which will end up in breast milk.
For those who aren’t losing the weight, Wilson recommends that they decrease serving sizes and eat more frequently.
“If you eat big servings,” she says, “then your body will use a quarter to a half of it and store the rest as weight.”
Wilson also advises all of her mothers to get enough exercise. “For a mom to chose to spend a half hour away from the baby and do something for herself is a big decision,” she admits. “Then if you finally have a half hour you are so tired all you want to do is sleep.”
But finding that hour to catch up on sleep and fit in some exercise can really help improve not only mom’s body, but her sense of wellbeing. Using a stroller to walk with baby or doing mom and baby yoga is a good way to include the little one, too. Wilson also recommends abdominal strengthening to tighten the muscles that were weakened during pregnancy and to help build the muscle tone needed to burn calories.
Most importantly, however, Wilson encourages moms to take care of their own wellbeing.
“Nutrition of the soul,” she calls it. “Making sure that mom gets that down time and sleep time. That’s really key. Start with five minutes to yourself. You have to have that food for your soul or you completely lose yourself in baby land.”
Donielle Wilson is president of the New York Association of Naturopathic Physicians and member of the American Association of Naturopathic Physicians. She practices in Manhattan, Stamford, CT and Port Jefferson, NY, but consults with many patients exclusively via telephone. She can be reached at 631.682.9190 or by visiting www.doctordoni.com.
1. Use Homeopathic Triple Flu Defense to boost your own immunity to all viruses with a simple 20 drops per week. Avoid the risk associated with the flu vaccine by using this hypoallergenic, risk free remedy now in stock. To order: send a quick note to drwilsonoffice@gmail.com.
2. Get regular rest, water and allergen-free food. Make it a priority to sleep 8 hours per night and to drink water or herbal tea throughout the day (instead of sugar, dairy or chemical filled beverages). By sticking to your allergen-free diet, you will be minimizing inflammation, which makes it a lot harder for viruses (and bacteria) to take over.
3. Follow your blood type diet. At a recent event with Dr. D'Adamo, I was reminded of how important it is to avoid foods that don't match your blood type. Every time we are exposed to those foods, it causes the intestinal cells to explode and perpetuates a compromised immune system.
4. Make sure you have on hand my favorite products for colds and flus: EHB and HMC. With these two products you will get all the important herbs and nutrients for fighting viruses, bacteria and boosting your immune system. Take 2 of each every four hours starting as soon as you think you caught something.
5. As soon as you notice a sore throat, start with a salt water gargle, then take a hot bath or shower and go straight to bed. This is the best way to stop a virus in its tracks by stimulating your body's innate responses.
Watch for articles this winter in both Natural Health Magazine and Real Simple Magazine that include recommendations from Dr. Wilson.
Stay well!
http://blog.cincovidas.com/
Dr. Wilson is on the Advisory Board of Cinco Vidas
http://www.theholisticoption.com
Dr. Wilson is on the Advisory Board of The Holistic Option
I understand that it is a big deal to give up gluten. I am here to help you with your quest for better health by eating gluten free. The first step is to understand what contains gluten. Anything made out of flour (white or whole wheat)...like bread, pasta, pastries, crackers and many cereals. Rye, Spelt, Barley and Oat also contain gluten. Please refer to a prior blog posting titled: What is Gluten? Why is Gluten an Issue? http://drdoni.typepad.com/dr_donielle_wilson/2009/10/what-is-gluten-why-is-gluten-an-issue.html So what are you going to eat instead? The good news is that you CAN eat rice, corn, potato, quinoa, millet, meat, poultry, fish, vegetables, fruits, nuts and beans (that is unless you are allergic or if they don’t fit for your blood type). While it can be hard to imagine at first, after eating gluten free for over a year, I find that there are so many gluten free foods to choose from. Watch those labels on packages carefully! Make sure it says “Gluten free” and at restaurants, be sure to tell your server that you are gluten free. I post information on tasty gluten free foods at twitter and encourage you to “follow” my tweats: http://twitter.com/glutenfreedoc. Your diet will start to look like this...
Breakfast: Rice protein shake with flax oil and Proberry extract
2nd Breakfast: Egg and hashbrowns OR wild salmon and coconut rice
(check out this blog: http://drdoni.typepad.com/dr_donielle_wilson/2009/06/whats-for-breakfast.html)
Lunch: Arugula salad with grilled chicken
2nd lunch: Hummus with carrots and rice crackers
Dinner: Free range ground beef or turkey seasoned for tacos with corn taco shell plus your choice of toppings
2nd dinner: A slice or two of free range rotisserie chicken with a few purple grapes
A few tips as you head to the grocery store: Here are a few of my favorite products and resources:
Mediclear Plus rice protein shake: order at drwilsonoffice@gmail.com
NutriBiotic rice protein shake: order at drwilsonoffice@gmail.com
www.theceliacshack.net online gluten free market
www.delandbakery.com delicious gluten free millet bread
Frozen Chicken Soup with Rice Noodles by Kettle Cuisine
Frozen gluten free Breaded Chicken Breast by Bell and Evans
Nut-thins by Blue Diamond
Brown rice pasta by Tinkyada
Pancake & Waffle Mix by Pamela’s Products
Chocolate Brownie Mix by Pamela’s Products
LaraBars
Guidelines for eating out:
1. Find a gluten free restaurant here: www.glutenfreerestaurants.org
2. Call ahead to speak with the chef and find out what items on the menu are gluten free
3. Gluten often hides in creamy soups, sauces, gravy and breading
4. Aim for this type of menu item: salmon/chicken with rice and vegetables
Okay, off you go...on your first gluten free shopping trip. Please do let me know what you find and if you have questions. You can even post your comments here for others to see. I figure we might as well support each other. Before you know it, I think you will find that you won’t even miss that stuff...what is it called...that starts with a g. ;)
It is absolutely astonishing to think how much gluten exists in our foods and in the common diet. I mean, somehow, it has found its way into most everything you can imagine. In fact, I often find when talking with patients, that there is gluten in every single meal. “Where is the gluten?,” you might be asking. Think of it this way, what do most people eat everyday?
Breakfast: cereal and/or toast
Lunch: sandwich and/or soup
Dinner: pasta, pizza and/or bread
Dessert: cookies, cake and/or pie Each of the foods just mentioned (unless they are the gluten-free version) contain gluten. Let’s step back a bit and ask: what is a grain? I find that grains are not often something people talk about. Grains are foods made from wheat, corn, barley, oat, rice, millet, quinoa, and amaranth. Examples are bread, pasta, tortillas, cereal, and cookies. So then, what is gluten? Gluten is a protein in certain grains: wheat, rye, barley and oats. Gluten is what makes bread soft and chewy. Even more specifically, there are two main proteins in gluten, gliadins and glutenins. One particular gliadin, found in wheat, is what leads to celiac disease and gluten sensitivity. Barley and rye contain a gliadin that looks very similar to the one in wheat, and therefore, when the body reacts to wheat gluten, it usually reacts to barley and rye gluten too. Oat gluten is slightly different, but also often causes the same reaction. What is the bottom line? To avoid gluten, you need to stop eating anything made from wheat flour. Not just “whole wheat.” Anything that says “wheat” in the list of ingredients. Then you also need to avoid rye, barley and oats. Wheat flour and gluten are also often found in foods that you might not think of as containing wheat. For example, soy sauce and many other sauces, as well as gravy and soups, contain gluten. In the case of sauces and soups, gluten makes them thick and creamy. Gluten is a nice thing in cooking and baking; It makes foods look and taste good. However, in the human body, especially in people who have an allergic response to gluten, too much (or even a little) is not a good thing. After repeated exposure (every meal, or most every meal, for years and years), and stress in general (which we all have), many people (many more then are actually diagnosed) start reacting to gluten. For some people the reaction begins at an early age (less then 1 in some cases). For others, it may be later in life (I see patients of all ages who have discovered that they have a gluten sensitivity). It is almost impossible to imagine that the foods we love, like bread and pizza, might actually be causing our health problems. It is as if we think we will have nothing to eat if not for gluten. And for good reason. It is in most everything that is commonly served and sold in stores and restaurants. In reality, it is BECAUSE most all of our foods contain gluten that so many of us (myself included) have become sensitive to it. The wonderful news is that there ARE many foods available that do NOT contain gluten. It takes a bit of a shift in thinking about what to eat, but there is no doubt in my mind that we can live without gluten. Actually, at this point, we can’t live with it.
It is such a joy to be a naturopathic doctor observing, working with and supporting parents and children. As a parent too, I draw on my experience with my daughter, Ella, to provide information that inspires the intuition of my patients.
As Ella approaches her 7th birthday, I am reminded everyday of the amazing beauty she brings to my life, and the opportunities to love and parent her in a way that will support her throughout her life.
One patient recently asked about bedtime, and how to lovingly support a child who is resisting sleep. I would like to share the bedtime pattern Ella and I follow.
After reading stories and turning out the light...in bed together, first we "shake out any wiggles"...then I say...what are you grateful for today. After she answers, I say "I love you no matter what. You are a very special girl and mommy is so happy that you are my Ella." I rub Ella's back for a few minutes. Meanwhile I say... "time to turn off your brain. Time for sleep." Then I say "now close your eyes, and take a deep breath" (and I wait for her to do it). "Only think of your dreams." If she talks or moves again, I say "no more wiggles, no more talking...time for sleeping." I see each of you as incredible moms and dads...loving your children as only you can. Many warm wishes to you, and to your beautiful children. For more reading on unconditional parenting, I highly recommend Alfie Kohn, who wrote the book "Unconditional Parenting." You can find an article by Alfie Kohn in the New York Times here: New York Times.
Healing, and living a healthy life, involve more then addressing symptoms on a physical level. Mental, emotional and spiritual well-being are paramount to achieving your wellness goals. As many of you know, my passion is in understanding how each of our bodies respond to stress, the health conditions that result, and how to provide the support needed to bring our bodies back to balance. In my clinical experience and research, I consistently find that emotional stress has a direct impact on physical health, and that by reducing stress, health is restored.
Patients inspire me everyday through stories of identifying the connection between their physical symptoms and emotional stresses. I would like to share the story of a patient who was recently diagnosed with Rheumatoid Arthritis, a painful and debilitating condition that is considered to have no cure in conventional medical practice. (I am going to refer to her as Sue, for the purpose of confidentiality)
The symptoms started for this patient at a time of extreme stress, both physically and emotionally.
Within 6 weeks, by addressing physical stresses (avoiding food allergens, reducing her work load and increasing her rest time), taking anti-inflammatory nutrients and herbs, and listening to her body (getting in touch with her authentic self), this patient has recovered by more then 50 %, without conventional medications.
What does it mean to be "authentic?" In short, it means to make choices that are consistent with your needs and goals (instead of choices made out of fear). It takes great courage to say "no" to activities, foods and people that may take you away from your self, your goals, and the things that will help you to stay healthy. Or does it?
From those of you who have mastered the skill of saying no and setting limits, I clearly hear that you can't imagine it any other way. After all, every time we say no to one thing, we are saying yes to something else. Might as well say yes to you!
Sometimes we have to hit rock bottom first, before we are motivated to shift our focus and make for true change. This is exactly what happened for Sue. She told me today how it was within 24 hours of feeling her very worst that things started to improve.
What is the perfect combination of things that lead to healing? I find that it is a little different for each person, and that it always helps to address emotional stress...which comes down to fears.
We all have underlying fears that keep us stuck. It is through identification of these fears and the core beliefs that create them, that we can transform our health and our life.
I just finished reading a book that I highly recommend for everyone looking to be more authentic and to address fears.
"Solemate: Master the Art of Aloneness and Transform Your Life" By Lauren Mackler. Whether you are in a relationship or not, it is really about developing the best relationship with your self. Find more about it at www.laurenmackler.com I am here to support each of you in your process of discovering what it is that your body needs to find balance.
It is rewarding, and an honor, for me to work with you.
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