ML Interest Tag: folic-acid

Breastfeeding Essentials for Nursing Your Baby

by Eva Ingvarson Cerise

Whether you’re new to nursing or an experienced pro, this breastfeeding essentials checklist will help

If you’re nursing, these are the breastfeeding essentials that will make your journey easier and more comfortable for you and your baby. Some may surprise you, and others will become your new can’t-live-without-it favorites. From nursing bras and breastfeeding pillows to nipple creams and pumping parts, it’s all here.

baby drinking from bottle with smiling parents - breastfeeding essentials
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Nursing Basics

Prenatal vitamins. Yes, you’re post-natal, but many health-care professionals recommend continuing to take prenatals while you breastfeed so you and baby can get more essential nutrients. Talk to your doctor about what vitamins you need.

Burp cloths. You probably received cute, colorful cloths at your baby shower, but a plain cloth diaper is also an excellent, and highly absorbant, way to protect your clothing and wipe baby’s face after a spit-up situation.

Nipple shields. A lifesaver for many women in the beginning. This thin, clear silicone nipple shield can help baby latch if they're having trouble or you have flat or inverted nipples.

Nursing bras. These bras make it easier to feed your child and are more comfortable for you, especially in the first few months. If you're pumping, you'll want combo nursing & pumping bras that let you pump hands-free. Check out our guide to nursing bras for everything you need to know.

Nursing pillows. Holding a nursing baby in your arms gets real old, real fast. You don't need to invest in a nursing pillow, but it will help your baby latch at the right angle for feeding and can be more comfortable for your back. Read about the top nursing pillows.

Breast milk collection cups. You won't lose a drop of liquid gold with a cup designed to catch milk from the breast your baby isn't nursing on. They're also handy for hand expression and some are shaped to allow your baby to drink right from the silicone cup.

Nursing apps. Track which side you last nursed on, when baby nursed and other important nursing data in these amazing apps. Many apps will also track diaper changes, nap schedules and health history so you have all of your baby data in one spot. Check out awesome organizational apps for new moms.

Lactation consultants. If breastfeeding is painful or you’re concerned about whether baby is getting enough milk, talk to a lactation consultant. Ask local moms for recommendations, or explore online resources.

Related: New Mom, Who's This? The Best Nursing Clothes of 2023

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Breast Soothers

Nipple creams. Heal sore, dry, cracked nipples with breast milk, coconut oil, lanolin or a store-bought nipple cream. If you buy a cream, look for one that doesn’t need to be washed off before baby nurses.

Nursing Pads. Disposable or reusable breast pads can comfort sore nipples and protect against leaks that stain your clothes.

Breast pain relievers. From massagers that soften the breast to work out clogged ducts to pillows and gel packsyou heat up to quicken milk flow, there are products to soothe the most common breast discomfort.

Pumping Products

Motorized breast pumps. Many insurance companies cover the cost of a breast pump, which is great. But there are sometimes restrictions, and you might want or need a different kind of pump. New moms can also rent pumps from hospitals after birth.

Manual pumps. Many breastfeeders love the convenience of a hand pump. It’s quiet and doesn’t require batteries or an outlet, so it’s great for late nights, air travel and road trips. You can use a hand pump to increase supply, catch leaking milk while baby is nursing on the other breast, and relieve pressure before nursing if you’re engorged.

Pumping accessories. A hands-free pumping bra is a must with a traditional breast pump. There’s a slit in each cup of these clever bras that allow you to slip the flanges into the bra and connect the bottles and hoses outside it. And speaking of flanges, the correct size flanges can make a difference in pumping output. If you’re concerned about milk production, confirm you’re using the right size flange for your breast and nipple size.

Storage & cleaning. Breastmilk storage bags and cups come in silicone and plastic versions. For heating milk, invest in a breastmilk warmer that safely heats the milk evenly. To clean storage cups and pump parts, use a bottle and dish soap with gentle ingredients that's free of fragrances. Babies are sensitive to new smells. 

Milk coolers. If you're pumping at work, on outings or while traveling, you need a sturdy insulated bag for toting your pumped milk. Look for one with reusable ice packs and/or insulated panels. 

Related: 9 Apps to Track Baby's Naps, Feedings, Health History & More

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On-the-Go Essentials

Water bottle. Breastfeeding makes you super thirsty, so a water bottle is an absolute must. Choose a bottle that's easy to clean and not too heavy to carry, since you’ll also be lugging baby’s bottles and gear.

Lip balm. Your lips are likely to dry out from nursing, and the right lip balm keeps your lips soft for all those baby kisses. 

Nursing cover (optional). It’s legal to breastfeed in all 50 states, but you may feel more comfortable with a nursing cover. Use a swaddling blanket or scarf if you don’t want to buy a separate product, but a cover can offer you more privacy and convenience. Look for a multi-use cover that works to cover car seats for added shade.

Lactation Snacks

Lactation drink powders. These drinks combine combine vitamins, minerals, protein, fiber and lactation-supporting herbs into a powder you can add to your favorite smoothie or other snacks.

Lactation tea & coffee. A hot beverage is a soothing way to get your lactation support and extra hydration. 

Lactation treats. New moms deserve all the snacks. From cookies and brownies to bars and gummies, there are lots of tasty ways to boost your milk while satisfying that sweet tooth.

Pro Tip: Talk to your health care provider or lactation consultant before taking any snacks or supplements to boost your milk supply or overall nutritional intake.

Related: 22 Hacks for Feeding Baby on the Go

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What You Should Be Buying at the Grocery Store (According to Nutritionists)

by Gabby Cullen

When it comes to feeding our families, parents know that despite our best intentions, sometimes all we can handle is what is quick and easy. But we also know that healthy food choices now set our kids up for better choices as they grow up. So what’s a busy parent to do? We asked some nutritional experts for advice on what to buy at the grocery store to set ourselves up for success, whether prepared foods, frozen veggies, or fresh. So even when you’ve got to bust out the mac and cheese once in a while, take their tips below, and you’ll be on the right track for a happy, healthy, well-fed family.

What to Buy at the Grocery Store

Whole Foods/Georg Beyer

Fresh Seafood

Registered dietician and Fresh Thyme Market's resident industry and retail expert Meghan Sedivy recommends parents make seafood a main source of protein twice a week if possible. “In addition to being a great meatless alternative, fatty fish such as salmon, tuna, sardines, trout or oysters are rich in Omega-3 fatty acids that promote brain and heart health." 

If you're not out there with a rod and a reel yourself, the frozen fish you find at the grocery store is usually flash-frozen for optimal taste and freshness, which makes it easy to have it on hand for a quick dinner. Sedivy reminds us that fatty fish is also, "a great source of vitamin D, the sunshine vitamin, which aids in calcium absorption, immune function, and protecting bone, muscle, and heart health.” 

Whole Foods

Have you ever heard the term “shopping the edges?” It means focusing on the exterior aisles of the grocery store—where the whole foods reside (all the processed food is in the middle). Renowned chef Gerard Viverito, aka “The Sustainable Chef,” stresses the importance of eating whole foods because that’s where you’ll get a nutritional bang for your buck. He says, "emphasize food quality over quantity by focusing on whole, unprocessed foods that are nutrient-dense foods, high in fiber and low in net carbs-but are still packed with other nutrients.”  

Also, according to Nicolette M. Pace, MS, RDN, CDE, CBC, CDN, CFCS, and FAND, you should be paying attention to the labels. “Don't be fooled by packaged items that are marketed as ‘made with fresh fruit’ or ‘contains a full serving of vegetables.’ Single-ingredient foods like an apple or broccoli do not need labels they are whole foods." Instead, Pace recommends that you cut your selections to those with five or fewer ingredients. "More than likely, a paragraph of ingredients will contain additives, preservatives or flavor enhancers which if routinely eaten can harm a child's health.”

Plant-Based Snacks

Often, the snack foods our kids want for lunch or after school are just empty calories. Consider swapping some of them out with plant-based snacks. Kids will still feel like they're eating snacks, but they'll fill up on fiber and protein. Jill Castle, MS, RDN, is a huge believer in plant-based proteins for kids. “For plant-based snack ideas, try edamame in the shell or black bean dip with whole-grain crackers,” she says. Or, if they’re dying to have a favorite like mac and cheese, a plant-based version, like Banza, a high-protein, chickpea-based pasta, is a good substitution. “Not only does it deliver a plant-based source of protein, but it’s also a significant source of calcium and iron,” says Castle. 

vegetables should be on your list of what to buy at the grocery store
FitNish Media via Unsplash

Fresh (and, If Possible, Local) Produce 

When it comes to healthy food, fresh is best. The best way to eat fresh produce is to try to eat seasonally and locally. If you can’t swing that, stick with what’s available or frozen veggies. It’s also important to try to “eat the rainbow,” Pace says. “Start with a list of different fruits and vegetables that are five different colors in a rich rainbow of healthy nutrition for a child's mental and physical growth. A colorful plate of food is not only appealing to kids, but the plant pigments in red, orange/yellow, green, purple, and even white are plant chemicals, which are super-smart superfoods that help keep kids healthy and develop well.” 

Sedivy agrees with this concept. “I always recommend picking up fresh, in-season produce when grocery shopping. Not only do fruits and vegetables add a pop of color to your plate, but they add flavor, and texture and increase your nutrient intake. Aim for at least three different colored fruit or veggie options like blueberries, tomatoes, green beans, or Brussels sprouts to ensure that you are consuming a variety of nutrients.”

Healthy Fats 

Fat can be an excellent source of nutrition; it just depends on what type you're eating, and yes, there’s a difference. Fats from things like avocados, nuts, seeds, and fish are all filled with healthy-boosting qualities. Chef Viverito is a big fan. His list of healthy fat sources includes grass-fed butter, ghee, avocados, coconut oil, MCT oil, olive oil, sesame oil, walnut oil and Malaysian certified sustainable palm oil. He mentions palm oil in particular. “Malaysian palm oil has scientifically proven benefits for the heart, brain and liver. It is loaded with carotenoids, much more than carrots and tomatoes. It’s also much better for cooking and grilling, as it holds up to high heat and has a neutral flavor.”

Pantry Staples

It’s important to have a few basic ingredients on hand at all times, so you can make a homemade meal instead of deferring to pre-packaged meals, so be sure to always have a running list before you hit the grocery store. If you're wondering what you can make with these few ingredients, check out our roundup of pantry meals. 

What Not to Buy at the Grocery Store

soda isn't what to buy at the grocery store
NeONBRAND via Unsplash

Sugary Drinks

We’ve known about this one for a while, but sometimes it can be tempting to let the kids have that sugar-free energy drink or even the juice box. There’s not only a ton of added sugar in sodas, juices and other flavored drinks, but there are also a lot of artificial ingredients. According to The Sustainable Chef, it’s important to avoid heavily processed fruit juices and sodas. “Clean hydration is important because they help flush your system,” he says. “Water, sparkling water, green tea, black tea, coffee, protein shakes, milk alternatives, vegetable juice, kefir, and kombucha can all offer interesting alternatives to often chemical-laden and heavily processed fruit juices and sodas.”

Processed Foods

Processed foods are another one to avoid if you can. Processed foods are likely to have far more additives and fewer of the micronutrients your body needs. What’s more, they are associated with several negative health effects, including weight gain, diabetes, overall mortality and heart disease. By choosing processed foods over nutritious, whole foods, you may become deficient in micronutrients like calcium, magnesium, zinc, folic acid, and vitamins C, D, and K,” says Chef Vivierto.

Non-Grass Fed or Organic Meats

This can get pricey, but it’s worth it. According to the Cleveland Clinic, while grass-fed meats are the best, organic meat is still better than nothing at all. The benefits of choosing these pricer cuts of meats range from being better for the environment to having more nutritional benefits like extra omega-3 fatty acids, less cholesterol and more antioxidants. 

Pre-Packaged Deli Meats

Turkey, ham and chicken cuts can be a good source of protein for kids, but the pre-packaged stuff has tons of saturated fat and sodium. The Cleveland Clinic recommends selecting fresh deli meats because they have fewer nitrates, look for the leanest cut of meat or a low-sodium option. 

 

 

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9 Smart Strategies for a Healthier Pregnancy

by Aimee Della Bitta

Getting the news that you’re expecting is instant motivation to commit to a health and wellness routine. Those mama-bear instincts immediately kick in, and the desire to care for your growing baby is fierce and unwavering. While the intention for a healthy pregnancy is clear, discovering the best ways to stay on track isn’t always easy. We’ve rounded up 9 important tips for a healthy pregnancy.

photo: iStock

1. Get a dental cleaning.
Your pearly whites might not be the first thing you think of when you’re creating a health plan for your pregnancy, but the increased hormones during pregnancy can affect your body’s response to plaque (the layer of bacteria on your teeth). Maintaining good dental hygiene at home and visiting your dentist while pregnant is extremely important. 

Research has found a link between gum disease in pregnant women and premature birth with low birth weight. So make sure that both your teeth and your gums get extra care and attention while you’re expecting. Don’t forget to let your dentist or any other specialist you see while pregnant know you’re expecting.

2. Get proper nutrition.
When you’re pregnant, you’re not just eating for two—you’re also consuming the vitamins and minerals for two! Focus on consuming nutrient-rich foods like fresh fruits and veggies, and consider supplementing your nutrition with a prenatal vitamin.

3. Avoid hyperpigmentation with broad-spectrum mineral sunscreen.
The “mask of pregnancy,” clinically known as melasma, is a condition experienced by anywhere from 50% to 75% of women. It’s a specific form of hyperpigmentation that is most commonly associated with pregnancy. While you may have heard that it’s triggered by the increase in estrogen that happens when pregnant, you might not know that the condition is exasperated by sun exposure. That’s why it’s more important than ever to incorporate sunscreen into your daily routine while growing your bump. 

Choosing the right sunscreen is also important. The FDA says that there’s enough current evidence to conclude that titanium dioxide and zinc oxide—ingredients that are used in mineral sunscreen products—don’t warrant the same health concerns as chemical sunscreen ingredients such as oxybenzone. So, to be safe, stick to mineral-based sun blockers while pregnant. 

photo: iStock

4. Eat small meals throughout the day to avoid heartburn.
Those pesky pregnancy hormones are disrupting things again by causing the lower esophageal sphincter (the muscular valve between the stomach and esophagus) to relax, allowing stomach acids to flow back up into the esophagus. This means that more than half of all pregnant women will experience heartburn. 

Luckily, there are ways to combat heartburn before it hits. Doctors recommend eating several small meals each day (try one of these nourishing bowls) rather than large ones.  Avoid fried, spicy or rich (fatty) foods, and try not to lie down directly after eating. 

5. Stay hydrated with filtered water to reduce exposure to toxins.
Don’t leave home without your water bottle! You’ll need more water than the average person, since water plays an important role in the healthy development of your baby. To play it extra safe, drink filtered water when possible to avoid lead, microorganisms, bacteria and other toxins.

6. Focus on pelvic mobility exercise to avoid diastasis recti.
It’s tricky to say and even trickier to deal with: diastasis recti, a condition many women suffer from as a result of pregnancy in which the abdominal muscles separate. Before you hit the panic button, there are a few things you can do while pregnant, as well as moves you can do postpartum, to help avoid this from happening. Focus on pelvic mobility exercises, such as pelvic tilts, pelvic circles and bridges. When paired with correct breathing, these build a better relationship between your abdominals and your pelvic floor muscles. Check out exercises programs, like those at Every Mother, for a more complete guide on how to keep your core strong during and after pregnancy.

photo: iStock

7. Eat ginger on a regular basis.
Ginger, considered to be a super food because of its numerous health benefits, is especially powerful for pregnant women. It helps boost blood circulation, relieves nausea from morning sickness and can help keep blood-glucose levels in check. 

8. Start a journaling ritual.
If you don’t already have a journaling routine, start one during your pregnancy. The nine-plus months leading up to the arrival of your baby can be overwhelming, and this ritual can help you acknowledge and process whatever you may be feeling. It’s also a great strategy for better understanding how your diet, daily activities and skin routine affect your health. By documenting your patterns, you can develop a system that works best for you and your body. 

9. Maintain your healthy habits as much as possible.
The easiest thing to do while pregnant is to maintain the healthy habits you already have. The old adage about eating for two may sound great, but your body does not need double the calories. Guidelines vary, so talk to your health care provider about what they recommend for you during each trimester. If you’re used to a workout schedule, try and keep it, even if you need to adjust the specific exercises. And most importantly, always listen to your body; it’s your most powerful guide!

—Aimee Della Bitta

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4 Surprising Pregnancy Nutrition Tips, According to a Dietitian

By Lauren Manaker, MS, RD

When a person finds out that they are expecting, the unsolicited advice starts pouring in. From your great aunt telling you to avoid pineapple to the ever-wise “Dr. Google” advising you to drink some crazy expensive tea every day, the tips that you receive when you are eating for two can make your head spin.

As a prenatal-focused registered dietitian, I have heard some questionable nutrition suggestions floating around the internet—and some tips can even be harmful to a mama-to-be. And while there is no one-size-fits-all dietary approach that will fit every single pregnant person’s needs, there are some general tips that every growing bump should focus on to help keep the growing baby healthy.

Besides the general “eat a balanced diet” and “eat folate-rich foods”, here are four pregnancy nutrition tips that can easily be incorporated into any baby-friendly diet that I tend to recommend over and over again to my clients.

1. Include at Least 450 mg of Choline in Your Diet Per Day
When a person focuses on prenatal nutrition, they know that they need to eat a nutrient-rich diet rich in fruits, veggies, and other healthful choices. And while nutrients like folic acid and DHA are very important for a baby’s development, there is one nutrient that doesn’t get nearly as much attention as it deserves, and as such, is severely under-consumed.

Choline is a nutrient that is linked to some amazing pregnancy outcomes, including reduced risk of having a baby with a birth defect and increased likelihood of having a baby with faster information processing speed.

And in one study, researchers showed that higher choline intake during pregnancy is associated with modestly better child visual memory and attention span once the child becomes 7 years of age. Yet, despite how important this nutrient is, only about 10% of Americans ad 8% of pregnant women currently meet their requirements for choline intake.

And although experts recommend that pregnant people consume 450 mg of choline per day, many prenatal vitamins either don’t provide any choline or only provide a small amount of this nutrient. In fact, a study evaluating the top 25 prenatal vitamins found that no prenatal vitamin contained the daily recommended choline intake for a pregnant woman (450 mg), and over half contained none at all.

For this reason, I always recommend that people who are in the market for a prenatal vitamin choose one that contains close to the recommended 450 mg of choline per serving. One of my favs is BeliWomen, which contains a whopping 400 mg of choline.

And along with taking the right prenatal vitamin, focusing on foods that naturally contain choline like egg yolks, cauliflower, and peanuts is something that pregnant people should focus on every single day.

2. Skip Pre-Cut Fruit, but Don’t Skip Fruit Altogether
Fruit is absolutely a healthy addition to a pregnancy diet. Loaded with important vitamins, minerals, and fiber, fruit is a naturally sweet way to get quality nutrition in a delicious way.

But pre-cut fruit can be contaminated by bacteria—specifically listeria—which can make a pregnant person extremely ill. In fact, according to the Center for Disease Control, pregnant people are about 10 times more likely to get listeriosis than other healthy adults.

When you are pregnant, steer clear of pre-cut fruit sold at grocery stores or offered on salad bars. Your best bet is to choose whole fruit and cut it up yourself.

3. Eat Low-Mercury Seafood Two Times a Week
Here’s a startling statistic: Children whose mothers eat seafood during pregnancy may gain an average of 7.7 IQ points compared to those whose mothers do not eat seafood. Plus, eating fish and shellfish fuels mom with high-quality protein, healthy fats, and key vitamins that are needed to support the baby’s brain and eye development.

The American Academy of Pediatrics recommends pregnant people eat fish weekly, with sustainably caught or raised fish and shellfish offering the best choices. So, as long as you are sticking to choices like salmon, shrimp, and trout, making a point of eating seafood while you are eating for two will serve your baby well.

4. Skip the Booze
No explanation needed here. While some experts suggest that enjoying a glass of wine once in a while is a-ok, other data suggests otherwise. But since there is no data (that I am aware of) that shows a benefit to drinking alcohol during pregnancy, I suggest leaning on mocktails for the next 9 months.

Having a Healthy Pregnancy with Proper Nutrition
Eating to support your pregnancy is simple with a little effort and know-how. And while there are some dietary sacrifices expecting parents need to make—like skipping the martinis—it is well worth it knowing that you will be setting your baby up for the best start in life. And along with the typical tips of taking in enough folic acid, making sure you are consuming enough choline via your diet or the right prenatal supplement, skipping pre-cut produce, eating low-mercury fish twice a week, and foregoing alcohol can help you have the healthiest journey to parenthood for yourself and for your future bundle of joy.

Lauren Manaker, MS, RD
Tinybeans Voices Contributor

Lauren Manaker is an award-winning registered dietitian, lactation counselor and author. Lauren's work has been featured in numerous publications and demostrates her committment to sharing evidence-based nutrition guidance that simplifies healthy eating. When she is not writing, Lauren can be found boating with her husband, daughter and rescue pup on the waters of Charleston, SC.

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5 Ways To Make Your Pregnancy Easier

by Jamie Aderski
Partner Content

Pregnancy is a beautiful and exciting time—but could do without the backaches, nausea and sleepless nights. It may feel like you are at the whim of the little human growing inside of you, but there are things you can do to feel better and enjoy your pregnancy! Read on for five ways you can make your pregnancy easier on you (and possibly your partner, too!).

1. Balance Out Cravings With Vitamin-Packed Foods

Go ahead, have that bowl of ice cream if you're craving it, just try to balance it with a healthy choice. We know what we should eat, but that doesn't always mean we will actually eat it. Plus, pregnancy hormones can mean lots of food aversions, even colorful fruits and veggies that you normally love! If you know you cannot stomach those big salads right now, be sure to supplement your diet—vitamins are a great option to ensure you are getting optimal nutrition for yourself and your baby. 

2. Take the Guesswork Out of What Nutrition You Need

Check out MegaFood Baby & Me 2™ Prenatal Multi. These vitamins are made with real food like broccoli, carrots and oranges and paired with key nutrients like iron, vitamins B12, B6 and D3*. They also include choline to support baby's brain development, and methylated folate (the active form of folic acid) to support fetal health.* Just two tablets daily are all you need, and the best part: You can take them any time of day, even on an empty stomach! Perfect for mamas with sensitive tummies and nausea. Ask your doctor which prenatal vitamin is best for you!

For a limited time, shop now and save 20% on prenatal and postnatal vitamins and supplements with code MEGA20. Offer ends 6/30/21.

3. Nausea Relief

Uh-oh. The dreaded pregnancy symptom—nausea. It's fairly common, normal and you can do a few things to keep that gurgly feeling at bay. Keeping some plain crackers, minty gum, and gingered-food items on hand can be a big help. Even better: keeping these Baby & Me 2™ Morning Sickness Nausea Relief* Soft Chews close-by and at the ready! The magic formula? Vitamin B6 in combination with 250mg of ginger supports nausea relief from morning sickness, especially among pregnant women*. We love that these are only two grams of sugar per chew, with no added colors or artificial flavors, and are non-GMO and vegetarian!

4. Use Pre & Probiotics for Optimum Health

One of the foundations of health is in your gut, and pre and probiotics are all the rage for this very reason! They can help with digestion, nutrient absorption, energy levels and all-around wellness. Talk to your doctor to find a pre and/or probiotic that will be best for your needs—there are lots to choose from. Pro tip: Look for at least 10 billion CFU's per dose to get the most out of your pro (or pre). We like Baby & Me 2™  Prenatal Probiotic + Prebiotic with 14 unique probiotic strains and 30 billion CFU's of active bacteria, plus these supplements have added ginger to help soothe upset tummies and promote healthy digestive function*.

For a limited time, shop now and save 20% on prenatal and postnatal vitamins and supplements with code MEGA20. Offer ends 6/30/21.

5. Postnatal Health Is Just as Important

Don't forget about your health after the baby, as well. Postnatal recovery takes time. In all the craziness that is being the mom of a newborn, getting rest and eating well may not be at the top of your to-do list. New moms need support, including help staying on track of their health while they take care of their newborn. Baby & Me 2™ Postnatal Multi help support optimal nutrition for mom after birth with key nutrients like vitamins C, D3 and E, plus minerals like iodine and chromium to meet changing nutritional demands while breastfeeding*, choline to help support baby's brain development* and Moringa leaf, which may help support milk production*. Whether or not you choose to breastfeed, a multivitamin can help keep your health and well-being balanced!

For a limited time, shop now and save 20% on prenatal and postnatal vitamins and supplements with code MEGA20. Offer ends 6/30/21.

 

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

 —Jamie Aderski

 

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5 Things New & Expecting Moms Don’t Know Their Health Insurance Covers

by Beth Shea
Partner Content

Pregnant or have a newborn? Chances are you’re on the shopping spree of your life. From diapers to nursing supplies to maternity wear, your credit card is getting a workout. But, before you swipe one more time, we’re letting you in on a little secret: many resources and products for new and expectant moms may be covered by your health insurance. Read on for five surprising things you might not know are taken care of by your insurance plan.

1. Breastfeeding Support & Supplies

Motif Medical offers a trio of breast pumps in varying designs that accommodate a variety of mothers’ needs at work and on-the-go. The Luna, their most powerful pump, features a quiet motor and helps pump more milk in less time. The Duo or “savvy traveler” is a lightweight pump that fits in one hand and conveniently slips into any bag. And, the Twist is their “affordable portable” breast pump that’s sturdy, economical and features a portable power option for a simple pumping experience while out and about. All three streamline the pumping process to make it easier for moms to manage breastfeeding.

In addition to breast pumps, Motif Medical also offers breastfeeding supplies including a stylish backpack or tote bag, replacement supplies, milk storage and nursing pads. Check your insurance to see exactly what they cover.

2. Prenatal Vitamins

It’s important to take prenatal vitamins both before and after baby is born (if you are nursing) to ensure you and your growing baby are getting the sufficient amounts of minerals and vitamins you need for optimum health. Many insurance plans cover prenatal vitamins and folic acid supplements and/or you can pay for them by taking advantage of your tax-free flexible spending account (FSA) or health savings account (HSA). Be sure to check your coverage to see if your vitamins and supplements are eligible.

3. Compression Garments

Motif Medical literally supports expecting mothers and new moms with their comfortable collection of compression garments. Compression garments are FDA-listed medical devices that in addition to helping speed up recovery, also shape and firm your postpartum belly, hips, waist, pelvis, and lower back. Compression garments also provide comfort during pregnancy as well.

Motif Medical offers three types of compression garments:

Their breathable and discreet Pregnancy Support Band provides relief and support during everyday activities during 3-9 months of pregnancy by relieving pregnancy-related pressure from the abdomen, hips, and lower back to reinforce the body’s core.

Postpartum, Motif has new moms covered as well, with their Natural Birth Recovery Garment and their C-Section Recovery Garment. Both are designed by healthcare professionals to aid in healing and help recovery by stabilizing joints, reducing pain, and increasing mobility. The C-Section Recovery Garment also features a side zipper for ease of use and to avoid pulling fabric over an incision.

Use Motif’s Insurance Lookup Tool to see if your insurance covers compression garments.

4. Birthing Classes

Birthing classes help prepare you physically, mentally and even emotionally for one of the most important days of your life. There are so many different types of childbirth education classes available––from Lamaze to The Bradley Method––and you’re sure to find classes you’re comfortable with to get the information you need. You’ll be happy to have the foresight and knowledge you’ve garnered once labor begins. Birthing classes are often covered by insurance, so be sure to check with your insurance company to get a list of classes on your plan.

5. Alternative Medical Treatments Like Acupuncture

Acupuncture has been shown to relieve nausea, headaches, lower back pain, depression and even labor pains, so many women are turning to this ancient healing art to soothe symptoms during pregnancy. Ask your insurance provider what your coverage is for alternative medical treatments. Even if they don’t pay in full, they may offer discounts on services or have a list of providers they consider in-network.

Motif Medical’s goal is “to help you discover your options, support your body, and bond with your baby.” They’ve got your back, and your best interest in mind, during one of the most pivotal times of your life. Visit Motif Medical online at motifmedical.com for more information.

Disclaimer: We are not health professionals. The content herein is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always check with your doctor for the best course of treatment and with your insurance company to see what is covered under your insurance plan.

––Beth Shea

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Eat Smart, Mama: How to Curb Stress & Increase Energy

By Peggy Kotsopoulos

Editor’s note: Any medical advice presented here is expressly the views of the writer and Red Tricycle cannot verify any claims made. Please consult with your healthcare provider about what works best for you.

Stress and energy are intertwined, the more relaxed you are, the more energized you’ll be. The reverse also holds true as stress is the biggest energy sucker. What you eat plays a profound way in how you feel. Here are a few food tips to help you curb stress and increase energy:

1. Drink Water

The most common cause of fatigue is dehydration! If there is not enough fluid in your body, blood volume can drop. As a result, your body (and heart) must work harder in order to supply your cells with oxygen and nutrients. And if your body is working so hard on the inside, what do you think happens to physical and mental energy levels? Poor hydration results in mental fogginess, poor short-term memory, dizziness and fatigue. As a rule of thumb: drink half your body weight in ounces in a day.

2. Nosh on B Vitamin-rich Foods

B vitamins are stress-busting nutrients—especially B6, B12, folic acid and niacinare essential in the production of neurotransmitters. But while B6 is the most important for busting stress and boosting energy, it’s also the first to be depleted in the presence of stress. A lack of B6 could lead to depression due to its inability to produce the feel-good neurotransmitter serotonin. And because B vitamins are water-soluble, they don’t hang around in your body very long—so it’s critical to ingest them throughout the day. Turn towards foods high in B vitamins such as fatty fish, red and green peppers, hazelnuts, raw cashews, spinach, bananas, potatoes and turnip greens.

3. Eat Your Greens

One of the key benefits of eating greens include their rich chlorophyll content.  Chlorophyll increases the number of red blood cells in your body, which help deliver oxygen to your cells. The more oxygen to your cells means more nutrients will be absorbed resulting in more energy . Foods such as kale, collars, spinach, broccoli, sprouts and sea veggies are all loaded in this important nutrient. Plus, they are rich other key energy boosting nutrients, such as iron, b-vitamins and tyrosine. Amazing for boosting energy and health!

4. Add Adaptogens

Adaptogens are nutrients found in herbs that increase the body’s ability to resist and adapt to stress. They can help alleviate anxiety, stress and trauma by restoring the body’s natural balance and homeostasis. Believe it or not, the more relaxed you are the more energy you’ll have over the long haul. The inability to relax after a stressful day keeps cortisol (stress hormone) levels on overdrive. This prevents good quality sleep because it reduces REM sleep and increases fatigue.  You might sleep eight hours a night but wake up still not feeling rested. If this is the case, it’s typically linked to excess cortisol.  Supplementing with adaptogenic herbs like Maca, Relora or Ashwaghanda can help mitigate cortisol levels and boost energy.  Or try a calming adaptogenic tea, such as Tulsi (aka Holy Basil) before bed to help you chill.

5. Complex Carbohydrates

Carbohydrates get a bad rap, but they can, in fact, help chill you out. Studies show that carbs can reduce stress levels, improve mental performance and help mitigate stress-induced depression. They increase serotonin levels in the brain, our feel-good neurotransmitter, and promote a feeling of calmness. However, the issue lies in the type of carbs consumed. Simple, refined carbs may make us feel better temporarily, but the effects are extremely short-lived. On the other hand, complex carbohydrates such as sweet potatoes, quinoa and oats are slow-releasing carbs that keep us more satiated and feeling less anxious for longer periods of time. Whole grains, such as quinoa and amaranth, and sweet potatoes are also rich in b-vitamins, which are essential to help convert the amino acids into neurotransmitters and help to reduce stress and supports the adrenal glands.  The key is to ensure the carbs you are eating are packed with fiber and if possible, protein. However, if you are stressed and find yourself reaching for a bag of cookies, vs bowl of quinoa, choose a better for you option, like Lenny & Larry’s the Complete Crunchy Cookies that pack in fiber and protein.

I'm the author of Kitchen Cures, a Nutritionist and Culinary Consultant focused on teaching real health through lifest‌yle and dietary choices that are easy and delicious! I'm dedicated to promoting long-term health and vitality. And I'm on a mission… to make REAL health mainstream! 

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9 Key Nutrients You Need During Pregnancy & Yummy Recipes!

by Susie Foresman

When you’re eating for two, it’s doubly important to make sure you’re fueling your baby’s growing body and your own with the right nutrients. Below, we’ve rounded up a list of some of the most important nutrients during pregnancy, along with tasty recipes to help you incorporate each of them into your diet. Read on for some delicious (and nutritious) mealtime inspiration.

Iron

The Wholesome Dish

Experts say you need twice as much iron during pregnancy. Iron helps in the production of hemoglobin, which carries oxygen from your lungs to the rest of your body, including your baby. Getting plenty of iron can help prevent anemia, fatigue, low birth weight and premature delivery.

Pork is rich in iron, and we love this sheet pan baked parmesan pork chops with potatoes and asparagus from The Wholesome Dish.

Folic Acid/Folate

Damn Delicious

It’s good to load up on folate-rich foods early in your pregnancy, because they can reduce the risk of birth defects that can develop in the first few weeks of being pregnant. Folate also helps build your baby’s heart, circulatory system, brain and spinal cord.

Get your folic acid fix with these amazing zucchini parmesan crisps from Damn Delicious. In addition to being good for you, they’ll also satisfy that fried food craving that has been driving you crazy.

Iodine

Irmiuz via flickr

Iodine helps build your baby’s brain and nervous system, and also helps keep your thyroid functioning normally. It’s easy to get enough iodine in your diet, especially since our table salt is usually iodized.

Cheese is also rich in iodine, so we’ll take that as a perfect reason to whip up a cheese lasagna inspired by The Wholesome Dish. 

Zinc

Fannetastic Food

Zinc helps with your baby’s cell growth and DNA production, while also building your own immune system to help prevent the flu and other illnesses—because no one wants to be sick when they're pregnant!

To get your fill of zinc, add some turkey to your diet, like this delish butternut squash turkey chili from Fannetastic Food.

Calcium

hlkljgk via flickr

During pregnancy, you should be getting 1,000 milligrams a day of calcium, which is key for developing your little one’s bones and teeth. As for you, not getting enough calcium now can lead to osteoporosis later in life—all the more reason to fill up on your favorite calcium-rich foods.

Our minds go straight to cheese, yogurt and milk when we think of calcium, but it can also be found in chia seeds, sunflower seeds and oats. These healthy pregnancy cookies from A Proverbs 31 Wife contain all three of those ingredients, which is a win in our book.

Vitamin D

Two Peas and Their Pod

Vitamin D helps your body absorb calcium, which in turn builds your baby's teeth and bones. Vit D is created in the skin when it’s exposed to UV rays, but you can also get it through foods such as eggs, fortified milk and fatty fish.

Switch up your breakfast and get in some vitamin D with this tasty twist on avocado toast (eggs, spinach and tomatoes, yum!) from Two Peas and Their Pod. 

Vitamin C

Minimalist Baker

It’s important to get lots of vitamin C during pregnancy, especially since your body doesn’t produce it naturally. It supports your immune system, protects tissues from damage and helps your body absorb iron.

There are lots of foods that are rich in vitamin C, but one of our favorites is sweet potatoes. Whip up a batch of sweet potato chips like these from Minimalist Baker to get your daily dose of C. 

Protein

Sharon Mollerus via flickr

Protein is a key part of the tissues that make up the human body, so it’s vital to get plenty of it to support your little one’s organ growth. Protein also contributes to cell repair and the production of amino acids.

Shrimp is a good source of protein, so whip up this shrimp and avocado salad from Natasha’s Kitchen for a light, healthy lunch.

DHA

Cooking Classy

DHA (aka docosahexaenoic acid) is an omega-3 fatty acid that supports the development of your baby’s brain and eyes. You can fill up on DHA by eating foods like herring, salmon, trout, halibut and walnuts.

Get your fish fix with this fab recipe for grilled salmon tacos from Cooking Classy. 

— Susie Foresman

 

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12 Healthy Pregnancy Smoothies That’ll Keep You Cool

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Eat the Rainbow with These Toddler-Friendly Healthy Recipes

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Pregnancy Sips: Healthy Juices, Smoothies & Mocktails You’ll Love

by Julie Seguss

You’re steering clear of beer and wine, cutting down on coffee and Frappuccinos and wouldn’t dream of indulging in a frozen margarita now that you’re pregnant. But a cool, sweet drink would taste amazing right about now in the heat of summer right? Read on for recipes and ideas for beverages that are safe plus packed with nutrients for a healthy baby.

Photo: Eat Live Run

Easy-Peasy Pregnancy Shake: Follow the recipe on Eat Live Run to make a perfect potion for pregnant mamas-to-be. Blend together banana, peanut butter, medjool date, cinnamon and whole milk. You’ll reap the benefits of potassium (for helping to prevent pregnancy leg cramps) and healthy fats that are good for baby. Plus, some studies suggest that eating dates during pregnancy can lead to an easier labor. We’ll drink to that!

An Omega-3 Rich Cup: This smoothie is jam-paced with omega-3’s that help build your baby’s brain. You can find the full recipe on Wholistic Beginnings, which includes almond milk, banana, flax, hemp seed nut, chia seeds, walnuts and more.

Organic Juices Made for Pregnant & New Moms: Bundle Organics prenatal juices are packed with folic acid, omega-3 and other good-for-your-bump nutrients. Choose from three flavors – dark berry which promises an energy and immunity boost; a lemon, ginger and kale blend that combats fatigue and nausea; and an orange mix filled with goods that help build Baby’s circulatory, respiratory and nervous systems. Grab a bottle the next time you’re stocking up on nursery necessities at Babies R Us or find the online at bundleorganics.com.

Mix Up a Mocktail: Love indulging in fruity cocktails at summer parties? Treat your pregnant self to a virgin concoction instead. Check out our list of 14 summer mocktails that the whole family will enjoy from a watermelon slush smoothie to a non-alcoholic sangria. Who wants a hangover anyway?

Photo: Everyday Roots

A Healthy Way to Hydrate: Staying hydrated is key during pregnancy, especially if you’re carrying a baby through the heat of summer. But most electrolyte “rehydration” drinks are filled with sugar, chemical colors and other ingredients that you don’t need to drink during pregnancy. Make your own with an easy recipe from Everyday Roots. All you need is coconut water, strawberries, water, ice, sea salt and honey. Bonus: It’ll taste more fresh and refreshing than any store bought version!

Your Sipping Savior for Morning Sickness: Feeling queasy and can’t stomach breakfast? Try this smoothie from Perfection is Happy. All you need is Greek yogurt, frozen strawberries, frozen peaches and a cup of vanilla almond milk. That’s easy enough to make even when you’re on the edge of running for the bathroom. Having some protein, dairy and fruits in your belly should help you feel better.

Read Up for More Yummy Blends: Consider the brand new book, Homemade Smoothies for Mother and Baby, your prenatal smoothie bible. There are 300 recipes for smoothies that are crafted to offer prenatal nutrition, optimize breastmilk production and even special blends your baby and toddler will love. Get it on amazon.com for $11.36, as of August 4.

What do you enjoy drinking during pregnancy? Share your recipes in a Comment.

–Julie Seguss

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