Of course, these times of a woman’s life are times when she should be even more vigilant about getting enough nutrients to nourish her little one, but there are also some supplements that should be avoided.

As someone who has been pregnant, nursing, or both continually since I got married, I’ve seen first hand how supplements can make a pregnancy (and delivery) easier!

Each woman’s dietary and nutrient needs will vary, but as a general rule, a nutrient-dense diet is the most important factor in her ability to get enough vitamins and minerals during pregnancy.

A good pregnancy/nursing diet includes:

• Lots of high quality protein (at least 80-100 grams per day) from high quality sources like grass-fed beef, free-range poultry and eggs, and wild, caught, sustainable seafood (smaller fish preferable). Organ meats from grass fed sources are also wonderful for pregnancy and nursing and can help reduce the chance of anemia
• Large amounts of vegetables, especially green ones! Green veggies have folic acid, which is important for fetal growth, and are also high in many other nutrients. They help prevent the constipation that can sometimes occur during pregnancy, and are great for making sure nursing moms are getting enough vitamins.
• Healthy Fats galore! Pregnancy and nursing are not times to skimp on healthy fats. Quality fats are absolutely vital for baby’s brain development, organ and tissue growth, and good milk production for mom. Sources like healthy meats, coconut oil and coconut products, olive oil, avocados, and nuts  are especially good during pregnancy (peanuts are not nuts!).
• Other high nutrient foods like homemade bone broth, soups, fermented vegetables like homemade sauerkraut, fruit (especially berries) and green smoothies are also great for pregnancy and nursing.

Supplements:

Even with the most solid diet, it is difficult to make sure that you’re getting enough nutrients for both you and baby. While I don’t recommend going wild with the supplements, there are a handful that have been shown to help with pregnancy, delivery, nursing and baby’s health.

Folic Acid- This supplement is commonly recommended, but emerging research is showing that the dose should be at least 800 mcg rather than that 400 mcg suggested by most doctors. I take up to 1600 mcg for the first few months of pregnancy. This amount should include the amount in multivitamins and any additional folic acid supplement. Folic acid is one supplement that has been extensively studied for use in pregnancy and is extremely effective at preventing neural tube defects. It is also very inexpensive and easy for every pregnant woman to take.

Prenatal Multivitamin- There is some debate on if a full multivitamin prenatal is necessary during pregnancy or not. While I don’t routinely recommend taking a multivitamin, pregnancy and nursing is one exception. A deficiency in a vitamin or mineral won’t make a tremendous, immediate impact on an adult in most cases, but during the intensive developmental phases of pregnancy, a nutrient deficiency can have lasting consequences for baby. A high quality prenatal is an “insurance policy” or sorts to guard against deficiencies but should accompany a high nutrient diet! Many prenatals contain iron, though this isn’t necessary if you are consuming red meat from healthy sources and organ meats.

Omega 3s and Healthy Fats- I take Fermented Cod Liver Oil and High Vitamin Butter Oil Blend all the time, but especially when pregnant or nursing. It helps balance out your Omega ratios, provides necessary fats for baby’s brain development, and guards against inflammation. It also seems to make recovery after delivery go much faster (probably due to the anti-inflammatory properties. The high vitamin butter oil is obtained from cows eating rapidly growing green grass, and contains Activator X, as discovered by Weston A. Price. Not only is this superb for baby’s development, but there is some information showing that it helps get baby’s vitamin levels (especially Vitamin K) after birth. This is also now available in capsule form, which makes it more palatable in early pregnancy. These are especially important during the third trimester when brain development is at its peak.

Probiotics- These are critical, especially during pregnancy. Babies are born with a completely sterile gut and they culture their beneficial guy bacteria from what the receive from mom when passing through the birth canal and from nursing in the months afterward. Quality probiotics (I take these) help ensure that baby will get a good dose of beneficial bacteria, which can reduce risk of ear infection and illness in the first few years. Good gut health also has a tremendous impact on lifelong health, and this is one of the most important things you can do for your baby’s health. Probiotics also help mom avoid illness and constipation during pregnancy, and might reduce the risk of Group B strep. Since baby’s gut bacteria continues to culture during the nursing time, it is good for mom to continue to take probiotics during this time as well.

Vitamin D3- There is a lot of emerging research that Vitamin D can help reduce the risk of many pregnancy related complications including gestational diabetes. It is important for baby’s bone and hormone development and helps support mom’s immune system during pregnancy. SOme research suggests that nursing babies may be able to obtain Vitamin D from the mother’s milk if mom is getting more than 5,000IU/day. I take 5,000 IU/day while pregnant or nursing, unless I’m able to get 30 minutes or more of midday sun.  For supplementation, only Vitamin D3 should be taken and one should test blood levels of vitamin D to make sure levels don’t get too high.

Magnesium- I take magnesium all the time, but it is especially beneficial in pregnancy. Severe magnesium deficiency can lead to poor fetal growth, preeclampsia or even fetal death. Proper magnesium levels also help mom’s tissue growth and recovery during pregnancy and may help baby receive more nutrition through the placenta. It is very difficult to get enough magnesium from food sources anymore, so I typically recommend magnesium oil on the skin, Natural Calm in the evening before bed, or an ionic supplement. In total, a pregnant woman shouldn’t exceed 500 mg from all sources unless severely deficient.

Coconut Oil- During pregnancy and nursing, I take 1/4 to 1/2 cup coconut oil in smoothies or tea daily as s supplement in addition to cooking with it. It is naturally immune boosting, supportive of baby’s brain development, and contains many of the components of breast milk to support nursing as well.

Things to Avoid:

Just as deficiency of some things can be dangerous during pregnancy, consumption or contact with other things can be harmful to a developing baby. In general, these are things to avoid during pregnancy (not a complete list… do your own research):

• Artificial sweeteners
• MSG or chemical additives
• Diet Sodas or foods
• Vegetable Oils and trans fats
• Any herbs, drugs or medicines without approval from your midwife or doctor (or your own research)
• BPA and plastic containers
• aluminum in antiperspirants (make your own)
• high fructose corn syrup
• sugars or sweeteners
• artificial dyes or colors in food
• chemicals in laundry detergent, personal care products and household cleaners

Did you take supplements during pregnancy? Are you pregnant now? Share below!

For all men who happen to read or anyone else not interested in hearing all the details of birth, here is the short version: Labor was long, mom is fine, baby is fine… the end.

For anyone interested… here’s the full story:

The Birth of Baby G

I took the pregnancy test just before I got into the shower, knowing it usually took a few minutes to show the result. I was in the middle of washing my hair, when my husband came into the room to brush his teeth.

He looked at the pregnancy test on the counter and said “What does this mean?”

“What does what mean?” I asked, since I couldn’t see him. I had actually even forgotten I’d taken the test. (Placenta brain is a symptom of pregnancy)

“Two lines on this thing…” he responded.

“Two lines! That means we are pregnant? We are pregnant!” I said.

As I finished showering, I thought about all the decisions we’d have to make and all the research we needed to do. We were in a new state and I hadn’t even thought about finding a doctor or midwife yet. Not to mention that this would be a v-bac and I’d have to find a doctor who was on board with that.

Assisted homebirth was illegal in our state. I could birth at home, but no doctor or midwife could attend, and I certainly wasn’t ok with an unassisted birth as a first time v-bac.

I made a few calls to doctors around town and it became extremely clear that I was not going to be delivering here. I also found out that the hospital had a really high c-section rate and wasn’t very encouraging of v-bacs. I also couldn’t fine a single doctor who I felt like I could morally see anyway.

I knew that even in the next state over, home birth midwives wouldn’t take me until I’d had at least one hospital v-bac and neither would the birth centers.

After considering all my options, I decided on the group of midwives I’d used previously. They were an hour and a half away, but had the highest v-bac rate in the country and could deliver in the hospital in case there were complications.

At my first prenatal appointment, I wasn’t disappointed, and clicked immediately with the new midwife.

All of my other appointments went well, except for the usual “What type of birth control do you want after the baby is born?” conversation, though I’ve gotten used to that one by now.

Midwife: What type of contraception will you be using after the baby is born?

Me: None

Midwife: You realize that breastfeeding does not effectively prevent pregnancy, right? (I always find this question especially funny, since I’ve always gotten pregnant while still nursing, and for me, nursing does indeed space my kids about 18 months apart)

Me: I’m aware of that.

Midwife: Ok

I found out that because I was a v-bac, I’d have to be monitored constantly, and since there was no mobile monitoring equipment at this hospital that would mean I’d have a 3 foot leash to the bed… bummer. I’d also be required to have a hep-lock in, even if I didn’t need an IV.

At 36 weeks I found out I tested positive for GBS. This can be a potentially dangerous condition, but if treated correctly, it is usually just fine for mom and baby. (As a side note, I usually use natural remedies to make sure I don’t have GBS, but they ended up doing the test earlier than I expected, so I hadn’t used them yet)

I did a ton of research on GBS and its treatments and found out that it is a naturally occurring bacteria that exists in everyone’s body at some point, it can be treated naturally, and even though antibiotics are the common treatment during labor, they don’t actually affect the death rate from GBS.

So many decisions… to take the antibiotics during labor and make the midwives happy or refuse and have baby need extra monitoring. The other thing that was discouraging, is that hospital policy mandates a minimum 2 day hospital stay for GBS positive moms and I was really hoping for a 12-hour hospital stay since our insurance doesn’t cover pregnancy.

I asked if this would change if I tested negative on a re-test and was told that any positive GBS tests mean you are considered GBS positive during labor, regardless of any subsequent tests.

I decided to get re-tested anyway at 38 weeks after doing natural treatments like garlic, vitamin C, probiotics and others. If the test was negative, I’d feel more comfortable refusing the antibiotics and would hopefully have a legitimate reason to refuse any additional treatment for “G” if she wasn’t showing symptoms.

I re-tested on a Thursday, and called Friday afternoon to get my lab results  but they had not come in yet. That meant that if I went into labor during the weekend, I wouldn’t know my results and would have to make the decision without knowing if I was still GBS positive or not.

I’d been having fairly regular Braxton Hicks contractions since 36 weeks (to the point that I wondered if I’d ever make it to “term” at 37 weeks). They continued all weekend, but never intensified. I was 39 weeks now, but I figured at this point that I had at least a week left, since my labors had always started or Sundays in the past.

On Monday of that week, I had that strange urge to clean.. a lot. (I wish I could bottle that nesting instinct) I also had my characteristic denial that it is a nesting instinct…

As I was rearranging one of the kids rooms, moving furniture and hanging decorations on the walls, my husband came in and accused me of nesting.

Him: You’re going to go into labor today.. you are nesting. Stop cleaning and get some rest!

Me: I am NOT nesting… there was just some dust under the bed, so I moved it out to mop, and then realized that I should hang this stuff while I could move a chair back here, and then I saw more dust under the changing table…

The rest of the day passed uneventfully… and by that I mean that I cleaned, dusted, scrubbed, and polished every inch of the house and then reorganized everyone’s clothes.

Labor Begins…

That night, after a long day of cleaning, we were just going to bed around 11 when a huge rainstorm hit. It was one of those the-power-is-going-to-go-out-and-trees-may-fall type rainstorms, and I was laying there, very glad we wouldn’t be driving an hour and a half in it… contractions started.

They started about 5 minutes apart and I was starting to feel them in the tops of my legs and in my cervix (those are my two signs that they are “real” and not just Braxton Hicks).

“Great,” I thought “I’ve been trying to get real contractions to start for weeks, and now they decide to pick up.”

I decided not to wake my husband, since my labors are usually as exhausting for him as they are for me. I focused on trying to relax, hoping that would slow the contractions, but by 4 am, they were still coming strong every 3-4 minutes and it was still raining… a lot.

Contractions stayed about 3 minutes apart for about 3 hours and about 7:30 am, I felt a small gush and was pretty sure that my water had broken. I laid there because it wasn’t a huge gush and I didn’t want to stand up and let gravity speed things up.

Once my husband woke up, I told him I might be in labor and got up to go to the bathroom. Thankfully, there was no more of a gush, though contractions were staying steady. Luckily, the rain was slowing down.

As soon as their office opened, I called the midwives and asked them what they wanted me to do. I figured being a GBS positive v-bac they’d want me to come in and at least get checked. They did, so hubby and I slowly got ready to make the drive.

We didn’t have any babysitters available for a few hours, so I made breakfast for the kids, finished packing my bag and spent some time reading to the kids, who were very excited to finally meet their little sister and patiently got quiet during contractions so I could breathe.

Finally, my father in law was able to come by and watch the kids, so we headed to the midwives at around 11 am. When we got there, they did three different tests to see if my water had broken (I didn’t even know there were three!).

The midwife came in and confirmed that my water “was definitely broken” and told us to head to the hospital ASAP.

My contractions were still 3-4 minutes apart at this point, and I didn’t want to be stuck in a bed in early labor, so like any good patient, I killed some time before heading to the hospital.

Hubby and I got lunch at a Greek restaurant, though it is hard to eat in labor. Then, since he knows my labor history, we headed to a park to walk. We walked a couple of miles, pausing every 2-3 minutes for a contraction and then decided to head to the hospital.

On the drive there, I chugged a couple of coconut waters for the hydration, and hid snacks and drinks in my pillowcase (eating during labor is frowned upon in hospitals).

Once we got to the hospital and finally found a parking spot, hubby decided that we should take the stairs to make sure labor was progressing… at the end of 4 flights of stairs, it definitely was.

We checked in and called our families to update on progress while waiting for our nurse. It was about 3 pm at this point, and contractions were staying every 2-3 minutes.

I got an IV and was annoyed to be tethered to the bed, but the nurses were great and labor wasn’t too bad yet, so we just hung out and talked. My IV went in at about 4:30 with the antibiotics, and since I had allergies to several antibiotics, they had to use a stronger one that is usually used.

I had been told that the best situation for the baby that wouldn’t require extra monitoring  was to receive two full doses of antibiotics about 4 hours apart. I didn’t want her to have any extra intervention, so this was my goal.

I actually tensed up on purpose to try to delay labor so I could get the second dose of antibiotics before delivering. A few hours later, I asked when I’d be getting the second dose, and they informed me that with this stronger antibiotic, doses had  to be 6-8 hours apart… this did not make me happy!

“Actually,” the midwife said, “you may not actually need a second dose with this one. Let me call and check on that.”

I was a little peeved at the idea that I’d been delaying labor unnecessarily, but was hopeful that I wouldn’t need any more antibiotics.

The midwife confirmed that I didn’t need any more antibiotics, and I finally felt like I could just labor naturally.

So I did… for hours.

Have I mentioned that my labors tend to be long?

By dinnertime, hubby decided to go get some food while his mom stayed with me and rubbed my feet. Contractions were getting stronger, but I wasn’t in the really tough part yet. Of course, no one thought to get the pregnant lady any food, so I had to breathe through contractions while my husband and his mom ate ice cream… ICE CREAM!

At this point, I was drinking a ton of water to have an excuse to unhook the monitor and go to the bathroom where I could walk around a little.

By 8 pm, I was getting the “shut up, these really hurt” type contractions, and my husband was enlisted to put pressure on my back during each contraction… darn posterior labors!

The “shut up these really hurt” contractions lasted for about 3 hours and then turned into the “owww owww owwwwwwwwww” contractions. At about 11:30, I vomited.

Full transition… finally!

I adopted a semi-sitting, semi-squatting position on the bed and announced that these were hurting. I declined to be checked since there is a higher rate of infection with GBS if you are checked a lot, and I wasn’t feeling “pushy” yet.

I guess I was making the nurse nervous though, because just after 12:30 am, she had the midwife come in to check me. I was complete, but even though my water had broken earlier in labor, there was apparently a second bag of waters behind the first that had not broken (I didn’t know this was possible either).

Since she didn’t like being splashed in the face during the pushing phase, she broke my water and I immediately got the urge to push.

At this point, I entered that hazy phase where time isn’t really relevant and I can’t really hear or see anyone besides my husband, who I cling to.. very tightly (his poor arms).

She was not coming out as easily as I’d hoped since she was my fourth, and I was so tired at this point that I was literally falling asleep between contractions. I decided that I wanted her out NOW and ignored the instructions to “push now, ok don’t push now” and just pushed with everything I had.

This is the moment that truly is a test of strength for me… when I know that pushing will make it hurt worse, but that the pain won’t go away until I do. The light at the end of the tunnel is there, but there’s that pesky “ring of fire” between you and the exit.

I pushed as hard as I could and felt her head come out but I still had the shoulders to go. (my kids all have big shoulders). With another push that I felt sure was going to cause by rear to explode, I pushed baby G all the way out.

Sweet relief! I can’t put it into words, but those of you who have experienced natural labor know exactly what I am talking about. It is the most instant and complete change from intense pain and exhaustion to complete relief and happiness. Gotta love those hormones!

My husband got to help catch her and he put G on my chest and let me hold her and talk to her until the cord stopped pulsing. After about 10 minutes, they clamped the cord and my husband cut it.

I was able to get up and go to the restroom on my own about 10 minutes later (gotta love not having a catheter!) and we moved to our postpartum room shortly after that (they even let me walk!).

Overall, it was a wonderful birth (long, but wonderful). Baby G never left my side the whole time we were in the hospital, she latched on easily, slept like a champ and has been my easiest baby yet. My theory is that my kids have gotten easier and been better sleepers because my diet has improved with each pregnancy.

Speaking of diet, the hospital we delivered at had a wonderful system where they don’t bring you food at meal times but you can order whatever food you want at any time. They had omelets, grilled chicken, salads, fruit, and coffee and they even cooked my eggs in butter instead of oil . I doubt the eggs were free range, or the chicken organic, but it beats the heck out of mystery meatloaf or fried chicken!

We got to come home about 36 hours later where baby G was very enthusiastically welcomed by her siblings.

Missed the previous births? Read previous parts of my birth saga here.

I’ve gotten several emails lately about resources and advice for natural labor and birth. Since I hit “full term” this week and am working on getting things ready myself, I thought I’d share some of the best resources I’ve found and what goes with me during labor/delivery.

Some books that I read that were influential in my decision to go natural were:

Pushed: The Painful Truth About Childbirth and Modern Maternity Care
Birth Matters: A Midwife’s Manifesta
Ina May’s Guide to Childbirth
Childbirth without Fear: The Principles and Practice of Natural Childbirth (Import)

I also highly recommend the documentary The Business of Being Born which breaks down modern maternity care in America and has some touching birth stories.

After delivering naturally, I wouldn’t want to give birth any other way, but it does take a little more perpetration. Except for those women with 2 hour labors (and oh, how I envy you!) labor can often be a test of endurance. In my experience, the ability to relax and “let go” often has the biggest influence on an easy labor, and there are certainly things one can prepare ahead to help with relaxation.

I’m delivering in a hospital this time since I’m planning a v-bac, so anyone planning a homebirth would obviously need a much larger list of supplies.

During Labor:

• Red Raspberry Leaf Herbal Tea
• Homemade Gatorade or Labor Ade (here’s a great recipe)
• Heating pad (I use a rice heating pad that can be heated in the microwave)
• Birth Ball (large exercise ball… great for sitting on to help ease contractions)
• Chamomile Tincture to help relax
• Digestion Tincture for nausea in transition
• Homemade Massage Oil (Coconut or almond oil with essential oils)
• Lip Chap
• Tennis balls tied up in a long sock for counter pressure on my back
• Homemade healthy snacks and drinks since they won’t serve food to laboring women in hospitals
• Peppermints and peppermint essential oil
• Ice packs
• iPod with my “labor soundtrack” containing everything from the Rocky Themesong to Gregorian chant
• Copy of Birth Plan
• Camera/videocamera
• A robe and warm socks (I despise hospital gowns, even in labor)

Realistically, most of these things don’t get used, but I’d much rather have them ready and not need them. I do try to drink some of the labor ade and eat something nutritious before heading to the hospital (which I do during transition to minimize the possibility of interventions). Most of these items don’t go with my to the hospital either, since I’m usually in transition before I leave.

Bring To The Hospital:

• Toiletries including homemade toothpaste, homemade deodorant, homemade lotion, etc
• Healing Salve
• After Ease Herbal Tincture
• Pain Relief Tincture
• My own pillow, pajamas and clothes
• My own food and drinks- hospital food is gross!
• Homemade baby wipes for baby
• Baby clothes
• Nursing tank tops
• Cayenne Pepper capsules (helps in the even of hemorrhage)
• copies of personal papers, insurance info, birth plan, etc

What is your ideal way to give birth? If you’ve delivered naturally before, what is your best advice for me? Share below!

Oh, pregnancy…. that wonderful time when everyone offers unwanted advice and your body changes in ways you didn’t know possible. Since I’m now in the third trimester of pregnancy myself, and starting to really “feel” pregnant, I though I would offer my own completely unsolicited advice for a healthy pregnancy. (If you’re pregnant, you are probably getting advice from the grocery store cashier, relatives, and complete strangers, so why not?)

This is only the fourth time I’ve been through all the joys of pregnancy (read about my previous pregnancies here), so I certainly don’t claim to have all the answers, but thought I’d share what I’ve learned along the way!

Healthy Pregnancy Begins Before Conception

From experience, I know that the best time to begin a healthy pregnancy regimen is before you conceive. Having a strong nutritional system in place not only increases your odds of healthy conception, but will also help your body handle the transitions of early pregnancy without all the discomfort.

For those struggling with achieving a pregnancy, optimizing diet and lifestyle factors can make a tremendous difference in successfully conceiving naturally.

Having positive dietary and lifestyle habits in place will also help minimize the discomforts of pregnancy and make sure baby is getting optimal nutrition as well.

Pregnancy Nutrition

Ensuring optimal nutrition during pregnancy is one of the best gifts you can give your baby. Doctors warn of the foods to avoid (cold cuts, excess caffeine, soft cheeses, alcohol, etc) but few give detailed advice on what optimal pregnancy nutrition should look like.

I certainly had to navigate these waters myself during my first few pregnancies, and I’ve noticed that as my diet and health have improved, my pregnancies have gotten much easier.

Unfortunately, for many women, eating the best diet for baby during pregnancy requires forgetting all the conventional wisdom they’ve ever been told on health eating.

Low fat diet- not good!

“Healthy whole grains” – not so good either!

Keeping blood sugar stable with little carb snacks all day- not really!

A woman’s body is quite literally building an entire human being during pregnancy, and as such, she needs a lot of quality sources of all the things needed to support the human body- mainly proteins, fats, vegetables and fruits, and certain supplements she can’t adequately get from food.

Foods to focus on during pre-conception, pregnancy and breastfeeding:

• Protein: Most women need 80-120 grams of protein every day for healthy pregnancy. Some research shows lower risk of preclampsia and other complications with adequate protein, and some women report less morning sickness when they consume this much protein.
• Fats: This is often the biggest hurdle for many women, but consuming adequate fats is absolutely vital to baby’s organ and brain development. Women should focus on healthy sources like meat (including red meat), butter, eggs, olive/oil, coconut/oil, nuts, limited dairy, etc
• Vegetables and Fruits: Vegetables and fruits have a variety of vitamins, minerals and fiber that are helpful during pregnancy. Eating a varied diet including a lot of green leafy vegetables can also help raise Vitamin K levels.
• Water: A woman’s blood volume actually increases during pregnancy and her body has to supply fluid to replenish the amniotic fluid the baby is in. Drinking enough water (usually around a gallon a day) can help fight off morning sickness and also helps prevent constipation and make sure mom and baby are properly hydrated.

Foods to avoid during pre-conception, pregnancy and breastfeeding:

• Caffeine: There are a lot of conflicting opinions on if caffeine is safe during pregnancy and if so, how much. It certainly isn’t necessary, and is best avoided. If you do consume caffeine, limit to one cup a day and not from soda.
• Processed Foods: With up to 200 chemicals found in the umbilical cord blood of some babies, there is certainly good reason to avoid any unnecessary chemicals in foods or environment. Processed foods also offer little nutrition and can lead to constipation and blood sugar instability (which can cause morning sickness).
• Vegetable Oils and Fats: As I’ve explained before, vegetable oils and other omega-6 fats are foreign to the body and there is no need for them. They have even been linked to cell mutation and cancers, and should especially be avoided by pregnant women due to the rapid cell development of the unborn baby.
• Grains and Sugars: Grains and sugars are certainly not the most nutrient dense food choices, and in some people, they can even cause health problems. Pregnant women should focus on the most bioavailable and dense sources of nutrition, which means choosing meats, fats and vegetables/fruits over grains, sugars and baked goods.

Supplements For Healthy Pregnancy

Supplement needs can vary by woman, and all supplements should be approved by a doctor or midwife to ensure safety during pregnancy. In general, pregnant women have higher nutrient needs and often supplements are the only way to get adequate nutrients.

These basic supplements are ones that are often beneficial during pregnancy:

• Probiotics: Best obtained from high quality supplements, fermented foods, and beverages like water kefir and kombucha. Since a baby  is born with a sterile gut and then has his or her gut bacteria begin to develop based on the beneficial (or not) gut flora of the mother this is an important factor! Adequate probiotics can also help reduce the risk of Group B strep, and have even helped get rid of Group B strep before delivery when probiotic supplements or organic plain yogurt are used vaginally.
• Omega-3s, DHA, RHA- Adequate good fats are absolutely essential for baby’s development and it is difficult to get enough from diet. Supplementing high quality sources of these fats can help reduce risk of complications and give baby the necessary nutrients for good development.
• Vitamin D- This article reports that “Compared to women who took 400 IU of vitamin D daily, those who took 4,000 IU were half as likely to develop gestational diabetes, pregnancy-related high blood pressure, or preeclampsia, Wagner says. They were also less likely to give birth prematurely.” Vitamin D needs vary, but many doctors are now suggesting at least 4,000 IU and up to 10,000 IU a day.
• Folic Acid- Well known for its preventative effects against spina bifida and other developmental struggles, folic acid is another important supplement. The current recommendation is 400 micrograms, though many doctors recommend 2,000 micrograms or more for optimal development, and folic acid is water soluble and difficult to overdose.
• Iron- Anemia can cause serious complications during delivery, and is easy to prevent. If blood tests show that iron levels are low, iron supplements may be necessary, but things like cooking with cast iron pans, eating red meat and eating a variety of fats and vegetables can help optimize iron levels.

Herbs During Pregnancy

Consult with a qualified herbalist, midwife or doctor before taking any herbs during pregnancy! This chart gives a basic breakdown of herbs that are helpful, and ones that should be avoided.

If your doctor or midwife approves, some herbs can be very beneficial during pregnancy. My favorite is to make a strong tea that I drink throughout pregnancy using the following herbs:

• Red Raspberry Leaf (4 parts)
• Nettle Leaf (1 part)
• Alfalfa Leaf (1 part)
• Peppermint (1 part or less)

I blend these dried herbs and make a strong tea by putting 3/4 cup or more in a large glass jar and filling with boiling water and letting sit overnight. I strain, and keep iced in the fridge.

According to the above article, Red Raspberry:

Red Raspberry Leaf: it is an all-around excellent herb to use for pregnancy. It is a uterine tonic, anti-abortive, and helps prevent infection. Aids in preventing cramps and anemia. Prevents excessive bleeding during and after labor and will facilitate the birth process by stimulating contractions.

Peppermint:

Peppermint: after the first trimester, may be used to help digestion, soothe the stomach and overcome nausea. It is an all-over body strengthener and cleanser.

Alfalfa and Nettle:

Can will guard against excessive bleeding as they have vitamin K; will improve kidney function and help prevent hemorrhoids.

What things have you done to help have a healthy pregnancy? Please share below!

[Note: I've got a big announcement (not pregnancy related!) coming in the next couple of days, so stay tuned!]

This pregnancy, I am seeing a wonderful group of nurse midwives who also helped with the delivery of our second child. They have an incredible v-bac rate (almost 90%) and are open to many of the natural options I choose.

The one thing I was disappointed to find out at my last appointment is that due to hospital policy, I will have to be on constant monitoring while I am in labor. This means I have a 2 foot tether to the bed. I will be able to stand, and hopefully sit on a birthing ball, but water and walking are out… not happy about this.

My solution at the suggestion of the midwife is to labor at home as long as possible and get there in time for them to catch the baby, who were were excited to find out, is a girl!

I’ve actually had a lot of energy this pregnancy, which I attribute to all the real food, and having three little ones to keep me busy. Unfortunately for my husband, energy during pregnancy means a pregnancy project, which he usually gets roped into helping with. This time….

CHICKENS!

I’ve decided that since we eat over a dozen eggs a day, and with another mouth on the way, chickens would be an economical and healthy option for us. After much pleading on my part, and much concession on my husband’s part, we have decided to get chickens.

I should note that my husband is a saint for allowing this in our yard. He absolutely hates birds, and is in no way excited for chickens, except for the fact that they attract coyotes, which he has been hoping to shoot for a while.

I’ve researched and have several breeds I plan to get, probably for a total of 18 chickens. We are converting an old shed into a coop and roping off part of the yard to keep them safe.

Today is actually coop building day while my parents are in town to visit. Should be an interesting escapade, a building project with two people who actually know what they are doing (my dad and husband), a pregnant lady and three kids under five.

I’ll let you know how it goes!

In the meantime, if any of you have ever had chickens before, please leave some advice in the comments below! This city girl is getting way out of her element, and any advice would be much appreciated! What breeds do you recommend, especially to be good with kids and good layers?

Finally, thanks so much to everyone who signed up for the 40-Day Grain Free, Sugar Free challenge. I am so excited to get to know you all better over the next 40 Days, and really appreciate all the feedback and emails so far. Sounds like some of you are seeing improvements already!

If you haven’t signed up yet, please do! I have confirmed at least 3 giveaways, including an awesome book/cookbook and coconut oil. Signing up gives you an automatic entry! If you are still on the fence about grains, this article might be interesting to you.

Thanks for reading! Have a great weekend!

-Katie

For those of you that saw my post on How to Get Pregnant Naturally, I want to offer proof that proper nutrition and lifestyle changes do increase fertility…

My husband and I are so excited to be expecting our fourth little one, due to make an entrance sometime mid-summer. Our other kids are absolutely ecstatic also, and I am looking forward to a *hopefully* natural birth. My last pregnancy was complicated by an undiagnosed placenta previa (very rare) and an emergency c-section.  We just confirmed that there is no previa this pregnancy so we are on track for a vaginal birth after cesarean.

I am planning to post regular updates about the pregnancy and the preparation for a v-bac, without turning this into a pregnancy blog! For those interested, these are my previous birth stories. I hope that you will join me during these next few months for what I hope will be my most fit and healthy pregnancy yet. I plan to continue a healthy diet and lifestyle and avoid as many toxins as possible.

Have any of you had a successful v-bac? If so, what did you do to prepare. Have you found natural remedies for common pregnancy complaints? Please tell my about it below, along with any tips for a healthy, natural, easy pregnancy!

Ina May’s Guide to Childbirth by Ina May Gaskin- Highly recommended, an excellent blend of birth stories and practical advice from the most well-known midwife in the country. It does contain graphic images of birth.

Your Best Birth: Know all Your Options, Discover the Natural Choices and Take Back the Birth Experience by Ricki Lake and Abby Epstein- Highly Recommended. This book came as an addition to the documentary, The Business of Being Born, which I also highly recommend. It is an in depth look at all the common procedures of labor and birth in society today and encourages you to evaluate all your options.

Active Birth: The New Approach to Giving Birth Naturally by Janet Balaskas- Some good information, it addresses the importance of movement and involvement during birth.

Pushed: The Painful Truth about Childbirth and Modern Maternity Care by Jennifer Block- Highly Recommended. Great information on modern maternity care. Will help you make informed decisions on your birth options.

Childbirth Without Fear by Dr. Grantly Dick Read-The book that started it all for me and changed the way I viewed birth. Highly recommended, though the language takes a few pages to adjust to as it was written several decades ago.

Gentle Birth Choices by Barbara Harper- Some information slightly outdated, but good information on empowering yourself to make informed decision.

Baby Catcher: Chronicles of a Modern Midwife by Peggy Vincent- A memoir of a midwife who has delivered hundreds of babies. Some very touching birth stories and some great info mixed in.

The Birth Partner by Penny Simkin- A great resource for moms, dads, labor coaches, doulas, etc. Make your husband read this book!

The Girlfriends’ Guide to Pregnancy by Vicki Iovine- A funny book for some good laughs, but I don’t recommend for the information, as she is much more geared toward intervention in birth.

Birthing from Within by Pan England and Rob Horowitz- A pretty good book. I didn’t really connect with her writing style, but she does offer some good advice on the emotional preparation needed for birth.

Overall, I was rather disappointed at the lack of good books on natural birth (maybe that will be my next pregnancy project…..hmmm). The books in my top ten list gave some great information though, and I would recommend them to anyone interested in natural birth.

Have a healthy week!

Some of the techniques it is my “homework” to try for the next two weeks until my next appointment are:

• Inversion: I stand(sit?) upside down on the stairs with my arms and head about three steps lower than my legs and butt. Sound ridiculous? You have no idea! Supposedly this works wonders for turning a baby and adjusting pelvic ligaments, though it is not a position I would gladly assume, pregnant or not!
• Pelvic Tilt: Almost as fun as inversion… I put one side of the ironing board on the couch and the other side on the ground, creating an angle. I then position myself with my head on the low end and legs/butt up. I hold this position for 20 minutes, three times a day. I don’t find this one so bad, at least since I found out that the alternative is doing a full handstand for 20 minutes a day. Can Olympic gymnasts even do that?
• Handstands: This one I get to do in water (because there is nothing quite like putting on a bathing suit in the third trimester and standing on your head repeatedly for an hour at the gym pool). I am supposed to swim and perform handstands in water as much as possible. Oh well, at least I won’t look as crazy as all those people doing arthritis aquatics (who am I kidding, yeah I will!).
• Elephant Walk: This is perhaps my favorite. As much as possible during the day I get to walk around on my hands and feet, basically creating an acute angle with my bottom straight up in the air. While this is surprisingly good exercise, my 3 year old and 16 month old find this hilarious and, thinking it a game, chase me around trying to tackle me.
• I will also be trying the Webster Technique tried by a chiropractor and the homeopathic Pulsatilla.

I will update on progress. For anyone else with a breech baby, check out the Spinning Babies website for some good information on turning your bambino.

In the meantime, dear Breech Baby, please turn! Love always, Mom

UPDATE: These techniques did work, and baby successfully flipped after trying the above techniques. Unfortunately,  we found out the reason he was breech when I hemorrhaged at 35 weeks because of an undetected placenta previa, but the techniques do work! For anyone interested, check out my full birth saga (of all the kids) here.