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The purpose of this newsletter is provide accurate and up-to-date information related to your parenting years. You may wish to use this information to investigate and research topics in greater depth before making important decisions regarding your childbirthing and childrearing choices. It is important to note that this information may not be applicable to every situation or circumstance. This information is not a substitute for the advice provided by your health care provider, physician or other qualified medical professionals. Always seek the advice of a physician or other qualified medical professional for any questions regarding a medical condition. The basic philosophy behind this newsletter is, 'knowledge is power'.
March 2007 - Pregnancy & Family Fitness, Health & Wellness Newsletter
General Parenting News
Best Baby Products Seal of Excellence for 2007
Five years ago Baby & Me Fitness launched a “Product Seal of Approval” to help pregnant women and new mothers make educated decisions before purchasing baby products and equipment. Based on many years of experience, the Product Seal of Approval & Excellence is awarded to high quality products that are ‘tried and true’, innovative, healthful, comfortable and durable. Emphasis is placed on Canadian products which stand equal, and are often superior, to international products.
2007 Rating for Pregnancy Books:
BEST
the mother of all pregnancy books by Ann Douglas - Canadian
The Complete Book of Pregnancy & Childbirth by Shella Kitzlnger - British
The Pregnancy Book by William Sears. M.C. & Martha Sears. R.N - American
The Birth Book by William Sears. M.D. & Martha Sears, R.N.
Having a Baby, Naturally by Peggy 0'Mara - American
GOOD
Pregnancy and Birth/Best Evidence by Joyce Barrett, MD, & Teresa Pitman -Canadian
Conception. Pregnancy & Birth by Miriam Stoppard - British
Birthing From Within by Pam England - American
The Birth Partner by Penny SimkIn, P.T. - American
The Thinking Woman's Guide to a Better Birth by Henci Goer - American
The Girlfriends Guide to Pregnancy by Vicks lovine - American
UNSATISFACTORY
What to expect when you are expecting by Arelen Elsenberg, Heldl E. Murkoff, Sandee E. Hathaway. B.S.N. " American
Pregnancy News You Can Use
Pregnancy Fit Tip
For a more comfortable pregnancy, for the best possible birth experience and for a great postpartum recovery, it is very important that you find lots of specific fitness moments during, the week, and vary your daily fitness routine throughout your nine months of pregnancy.
Dally:
- Take the stairs whenever you can Instead of the elevator or escalator
- Park your car, get off the bus or subway further away from work and walk the extra distance
- After supper take a walk In your neighbourhood
- Plan weekend walks with your partner or friends and explore a nearby park or part of the Toronto ravine system
Weekly:
- Join a prenatal fitness program twice a week
- Consider cross-training by registering for 2 different types of prenatal fitness classes
- Swim a few lengths at your condo pool, health club or recreation centre
How many fitness moments can you find in each day?.
Mom & Baby News You Can Use
When you have a chance to take a time-out from mothering a new baby (often only if the baby is asleep) the first question you may ask yourself Is "how do, can I, get rid of my jelly belly?"
If you delivered your baby vaginally, or you had a Caesarean birth, you can begin toning and strengthening your abdominals muscles within the first few days following the birth. Strong abs will help protect your lower back which is at risk for discomfort and injury because of carrying your baby, car seat, stroller up and down stairs, and carrying a full diaper bag.
1. Head Lift (only activates the recti muscles):
Lie with your back on a mat, knees bent and feet flat the mat. Wrap your arms across the belly button, as if you giving your self a big hug, hands on either side of your ribs. Press lower back into the floor. Inhale. Exhale and slowly lift your head, drawing your chin toward your chest pulling the abs in toward the spine. Shoulders remain on the floor. Inhale and slowly return to start position. Repetitions: 4-8 - several sets a day. Work up to 40 per day.
2. Pelvic tilt:
Lie with your back on mat, knees bent and feet flat the mat. Support the recti muscles by crossing arms across the belly at the waist, holding the recti muscles together at the waist pulling the ribs toward each other. Inhale. Exhale and pull belly toward spine, tilting pelvis forward toward the belly button. Keep back flat against the mat. Inhale and release the pelvic tilt to a relaxed spine. Repetitions: 4-8 several sets a day.
No TV for babies!
The American Academy of Pediatrics recommends that babies watch no TV at all until age 2. Parking a baby in front of the TV Is a popular babysitting method. Watching television is a passive event and is not a useful seaming tool for a baby. Your baby needs to engage both his mind and body in order to learn. A baby who is involved and included in daily life and real events will be exposed to many 'real learning' opportunities. Carrying your baby in a high quality cloth baby carrier is essential for your baby's brain development. The cerebellum - the part of the brain that is involved in emotional behaviour and that regulates muscle coordination - is the only part that continues to develop long after birth. Neurologist Richard Restak feels optimal development of the cerebellum is stimulated by motion, "physical holding and carrying of the infant turns out to be the most important factor responsible for the infant's normal mental and social development."
Health Tip
Plastic containers & plastic wrap
Avoid microwaving food in a plastic container, even when the container is labeled microwavable. Plastics leach chemical like phthalates, especially when they are heated. When wrapping foods use waxed or parchment paper. If using plastic wrap try and avoid direct contact with your food and check that it is not made of polyviny chloride, from Green Tips How to money and the planet by Gillian Deacon
Environment Tip
10 Simple Ways to Protect Nature by environmentalist Dr. David Suzuki (www.davidsuzuki.org/).
- Reduce home energy use by 10%.
- Choose an energy-efficient home & appliances.
- Don't use pesticides.
- Eat meat-free meals one day a week.
- Buy locally grown and produced food.
- Choose a fuel-efficient vehicle.
- Walk, bike, carpool, take public transit.
- Choose a home close to work or school.
- Support alternative transportation.
- Learn more and share with others
Family Nutrition
Nutrition Action Healthletter Quiz (www.cspinet.org/canada)
1. Does a serving of spinach pasta count as a serving of spinach? .
Answer: No. Most spinach pastas have little or no vitamin A. A half-cup of cooked spinach has more than a day's worth of vitamin A. One cup of cooked spinach pasta has less than a tenth of a tablespoon of cooked spinach.
Avoid all dried fruits that are not organic, including raisins, prunes, apricots, dates, figs, cranberries, etc. Conventional dried fruits are treated with sulfur dioxide which is mainly used for cosmetic reasons, to retain bright colours and moist texture. Treated dried fruits also contain added sugars, partially hydrogenated oil which Is used to prolong shelf life & promote texture and body, pesticides and herbicides, potassium sorbate, used as a preservative, sodium potassium metabisutfite, also a preservative & colour retention agent. Untreated organic dried fruits have more flavour. Treated dried fruits may have side effects for food sensitive children and adults. Mild to serious reactions from treated dried fruits includes: itching, gastrointestinal distress, asthma, difficulty in breathing, wheezing, and hives.
Organics Store Education Seminar
“Mom’s Morning Out” free, food education seminar (babies & strollers welcome) is offered the last Thursday of every month at Organics on Bloor, 468 Bloor Street West. Toronto. New moms attending the session will receive recipes and 10% of any purchase that day on $10 or more. Call to reserve a spot as space is limited, 416 538-1333. www.organicsonbloor.com
Recipe of the Month – use organic ingredients when ever possible
Cranberry Chicken
Ingredients
4 - 6 small chicken breasts
1/4 cup olive oil
1/2 cup onions, chopped
1/2 cup celery, chopped
1 can whole cranberry sauce
1/2 cup barbecue sauce (see recipe below)
Simple Barbecue Sauce
1 cup ketchup
1/4 cup apple cider vinegar
1 - 1/2 tbsp Worcestershire sauce
1 tbsp honey
1 tsp Dijon mustard
1/4 cup water
sea salt & freshly ground pepper to taste
pinch of cayenne pepper
Method
Brown chicken breasts in olive oil. Season to taste. Place chicken in baking dish. In same skillet sauté onion & celery until tender. Add whole cranberry sauce and 1/2 cup barbecue sauce. Heat through.
Pour sauce over chicken.
Bake uncovered in 325 F degree oven for 1 hour or until done, basting 2 - 3 times during baking.
Serve with mashed potatoes and steamed vegetables.
Serves 4 - 6.
Monthly Quote
“ Time is always right to do what is right” Martin Luther King JR
February 2007 - Pregnancy & Family Fitness, Health & Wellness Newsletter
Romantic Valentine Gifts
Pregnant couples yoga - 5 week series
Learn classical yoga postures with your sweetheart. Expecting couples gain confidence in the pregnancy, labour and birth process and enhance flexibility and calmness, reducing pain in labour and increasing the joy of giving birth. Includes a relaxation and application of partner yoga postures for labour.
Where: Miles Nadal JCC, 750 Spadina Ave
When: Tuesdays, February 27-March 27, 6:30-8pm
Cost: 159$ per couple
General Parenting News
Best Baby Products Seal of Excellence for 2007
Five years ago Baby & Me Fitness launched a 'Product Seal of Approval' to help pregnant women and new mothers make educated decisions before purchasing baby products and equipment. Based on many years of experience, the Product Seal of Approval & Excellence is awarded to high quality products that are 'tried and true', innovative, healthful, comfortable and durable. Emphasis is placed on Canadian products which stand equal, and are often superior, to international products.
Keep your baby Valentine close to your heart by using the highest-rated baby carrier. Though centuries old, babywearing has burst onto the baby market in the last year. The benefits of babywearing include: babies cry less, soothe more easily, sleep longer, and babies will have greater brain and motor development from the physical, emotional and mental stimulation of being carried. The benefits for the parent: rather than feeling overwhelmed by your infantÕs demands and frustrated at your inability to get anything done, you can attend to your baby's needs whatever your activity.
There are many, many different baby carriers available. The Mothering Magazine, January/February 2007, is a 'baby-carrier special issue' with lots of useful babywearing information, www.mothering.com
2007 Rating for Cloth Baby Carriers:
BEST
Baby Trekker www.babytrekker.com
First Journey www.first-journey.com
Heart to Heart www.heart2heart.ca
Little Star Babysling www.starslings.com
Cuddly Warp www.peapodcreations.ca
GOOD
Over the Shoulder Baby Holder
Maya Wrap Baby Sling
Ergobaby
UNSATISFACTORY - Poor weight distribution
Baby Bjorn Basic
Baby Bjorn Active
Fisher Price Baby Carrier
Maclaren Baby Carrier
Gerry Snugli
More 2007 resolutions
The number of plastic shopping bags that I am offered in a week is scary. The number of plastic bags hanging from tree branches is a distressing sight. I feel like the world is going to become a giant plastic bag landfill. Plastic bags do not biodegrade. Plastic bags can be recycled to some extend through reuse, but it really doesn't justify their use. There are many places that sell, for a nominal price, cotton canvas bags. I have purchased bags at my local library, Grassroots on Bloor, the Dufferin Grove Farmers market (this one was made from hemp), and the one from the LCBO has dividers to protect my wine bottles. For large shopping trips we use the grocery bins available for under 5 dollars at the grocery store. The few plastic bags that make it into my home are used in my green recycling bin.
Pregnancy News You Can Use
Pregnancy Fit Tip
Every pregnant low risk woman should be exercising throughout her pregnancy according to the Society of Obstetricians and Gynecologists of Canada, and Canadian Society of Exercise Physiology. According to James Clapp III, M.D., in his book "Exercising Through Your Pregnancy," by exercising throughout pregnancy a mom-to-be will experience the following benefits:
- Incidence of uncomplicated, spontaneous delivery increases (by more than 30%)
- Active labour is much shorter (by an average of 2 hours)
- 35% decrease in the need for pain relief
- 75% decrease in the incidence of maternal exhaustion
- 30% decrease in the need to artificially rupture the membranes
- 50% decrease in the need to either induce or stimulate labour with pitocin
- 55% decrease in the need for episiotomy
- 75% decrease in the need for forceps delivery or caesarean section
- Babies have a higher APGAR scores
Mom & Baby News You Can Use
Postnatal Fit Tip
Every new mother should exercise with her baby regularly and routinely throughout the first year following the birth. According to James Clapp III, M.D., in his book "Exercising Through Your Pregnancy' by exercising during the first postpartum year a new mother will experience the following benefits:
- Faster return to pre-pregnancy weight
- Rapid improvement in abdominal tone
- Improved body image
- More rapid physical and emotional recovery
- The incidence of significant postpartum depression is lower
Baby motor development reminder
From the first week of birth your baby should be placed on his/her tummy many times a day to improve their motor skills in preparation for the developmental crawling stage. A baby who does not get enough belly playtime may be physically delayed.
New Mom Time for Yourself
Saturday or Sunday morning is baby/daddy or partner bonding time. No hovering over your partner's shoulder sand saying things like "I don't do it like that", or "the baby doesn't like it done like that". Your husband/partner has their own way of doing things and your baby doesn't care if the diaper is on backwards. Leave the house. Go for a coffee and read the paper. Meet a friend. Go shopping for yourself. Go to a new neighbourhood and wander around. And remember, it's not 'babysitting' it's 'bonding and caregiving'.
Environment Tip
Winter means dry heat and dry heat means dry skin. A few potted geraniums in your house will freshen the air and your dry winter skin. Apparently since Victorian times, geraniums have also been used for their decongesting effect. If you don't have geranium plants try using essential oil of geranium: six drops in your humidifier will improve your skin tone, and your breathing.
Family Nutrition
Nutrition Action Health letter Quiz (www.cspinet.org/canada)
1. Which has fewer contaminants: cod or swordfish?
Answer: Swordfish. Cod is rarely contaminated with toxic chemicals, while swordfish frequently exceeds the allowable level of methyl mercury, a contaminant that is toxic to the nervous system.
Kitchen Tips
Over the past couples of years I have been changing all my 'non-stick bakeware' to stainless steel, but was unable to locate a stainless steel muffin tray. Recently, while wandering around the St. Lawrence Market, I found a wonderful kitchen supply booth that carried stainless steel muffins pans. Placewares, Your Kitchen /Housewares Specialist has stainless steel muffin, 12 and 6 cup trays, at reasonable prices. I also bought a stainless steel oil sprayer to use for any kind of non-stick cooking like basting, grilling, sautéing, roasting, and for use on salads, pasta or pizza.
Organics Store Education Seminar
My favourite food store is Organics on Bloor, 468 Bloor St W. I shop there for fresh fruits and veggies once or twice a week. Prices are excellent and the service is great. Monica, the owner and mother of a 13-month old baby, is starting a 'moms morning out' food education seminar and store tour on the last Thursday of every month. New moms attending the session will receive recipes and 10% off any purchase that day of $10 or more. Babies & Strollers welcome.
The February session is Thursday February 22, 10:30-11:30 a.m. Call to book your spot, 416 538-1333.
Organics on Bloor is also starting a home delivery service for the Annex and Beach neighbourhoods, www.organicsonbloor.com
Recipe of the Month – use organic ingredients when ever possible
Quinoa Salad
Ingredients
1 C Quinoa
1 C English cucumber, diced
2 carrots, grated
1⁄2 C red pepper, diced
1⁄2 C celery, diced
1⁄2 C figs or diced apricots, diced (or whole raisins)
1⁄2 C fresh or canned mandarin oranges, chopped
1⁄4 C sunflower seeds
2 green onions, diced
2tbsp. fresh coriander or parsley, chopped
Dressing
1 tsp. grated lemon rind
3 tbsp. lemon juice
1-2 garlic cloves, crushed
3 tbsp. toasted sesame oil
1 tsp. honey (optional)
1⁄4 tsp. ground cumin
1⁄4 tsp. sea salt
Rinse quinoa under cold running water very well; drain.
Bring 2 cups of filtered water to a boil in a saucepan and add quinoa; reduce heat and simmer 15 minutes, stirring occasionally until water is absorbed. Let cool.
Prepare dressing by whisking ingredients together in a bowl.
Mix vegetables with cooled quinoa.
Add dressing to mix and toss to coat.
Monthly Quote
"At the touch of love, everyone becomes a poet." Plato.
Your Turn
1. We are looking for quotable quotes about your Baby & Me Fitness experience -- what the classes have meant to you or how they have had an impact on your life.
2. We are collecting positive birth stories for our Birth Stories website page.
3. For our Matching Mothers Network website page, we are seeking women who would like to share their pregnancy, birth, breast-feeding or parenting experiences which may in turn support, help and benefit another woman who may be experiencing a similar situation.
If you find this monthly newsletter informative and helpful please let us know at info@babyandmefitness.com.
If you would like to receive the Baby & Me Fitness monthly email newsletter please register your email address at sheela@babyandmefitness.com.
Keep healthy, keep safe, keep happy!
Skylar Hill-Jackson
Director of BABY & ME FITNESS
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