pregnancy – Schwartz and Sweet

How Seeing a Chiropractor Can Help YOU Have a Happy, Healthy Pregnancy and Birth

September 24, 2019September 24, 2019Posted in fertility, Labor, pregnancy, UncategorizedTagged chiropractic care, chiropractic care in pregnancy, chiropractor, how to have a fast labor, how to make labor go fast, is chiropractic care safe in pregnancy, prenatal chiropractor, should you see a chiropractor while pregnant, Webster technique, what can I do for back pain in pregnancyLeave a comment

As a doula, I recommend chiropractic care to my clients for e.v.e.r.y.t.h.i.n.g. Round ligament pain? Chiropractor. Breech baby? Chiropractor. Lower back and hips hurt so bad that you never want to be pregnant again?? See a chiropractor!!

Going to the chiropractor regularly in pregnancy can have a tremendous impact on how much a woman enjoys the nine months she carries her baby. Being proactive about making an appointment before she’s actually in pain will give even better results.

But not only do I recommend chiropractic care for pregnancy pain, but it is also important for optimal baby positioning which consequentially results in a smoother labor and delivery. So from the minute you get pregnant until you find out you’re in early labor, there are so many benefits of going to the chiropractor.

To find out more about this, I chatted with a local Chiropractor and former client of mine, Dr. Matthew Bennett. If you’re looking for a chiropractor in the Elkhart area, Dr. Bennett at the Schneider clinic is a great option! Let’s dig in to hear what he has to say.

First, can you tell us why pregnancy can be so painful for many women?

“Here is a list of changes that occur in the body causing discomfort and pain: (these are all things that chiropractic care can help)

Center of gravity moves forward increasing the lumbar curve and placing extra strain and force through the lumbar spine joints
Growing baby and increased fetal movement creates expansion of the lower rib cage which can be aggravating to the mid back joints that connect to the ribs
Increased breast size to prepare for lactation adds additional strain to upper thoracic joints
Modified gait becomes wide, creating a variation in skeletal joint and muscle mobility, aggravating the pelvic joints, hip joints and sciatic nerves
Modified posture through shoulder to offset change in center of gravity causes loss of cervical curve leading to headaches
Pelvic misalignments alters pelvic opening leading to intrauterine constraint and fetopelvic disproportion”

Of course, if you’re pregnant or ever have been, none of this really surprises you. As our bodies change every day throughout pregnancy, it’s common to feel like we just don’t have time to adjust, making everything hurt! Fortunately, chiropractors are there for you.

What are the benefits of seeing a chiropractor in pregnancy?

“There are many benefits of seeing a chiropractor during pregnancy, most commonly seen in our office is less pain and discomfort in the low back and hips. Women experience many postural, hormonal and structural changes during pregnancy that can cause pain and discomfort in the lower back and hips. Our goal is to help keep the mom comfortable while all of these changes are occuring. We want the pregnancy to be as easy and memorable for her as possible.

“Certain structural changes and misalignments can also pose a potential threat to the development of the baby. These misalignments, known as subluxations, can cause stress overload to the mother’s nervous system which can lead to health problems for the developing baby.

“Additionally, a spinal or pelvic misalignment gives the developing baby less room to grow, potentially causing the baby to be breech, resulting in a Cesarean delivery. One of the greatest benefits to receiving regular chiropractic adjustments is that a properly aligned and balanced pelvis allows more room and proper function for the baby to grow and develop, which improves the chances for a fast and easy delivery.

“A recent patient of mine had just a 4 hour labor and she was so thankful for chiropractic care during her pregnancy. Chiropractic care has been shown to decrease labor times by 24 percent in first births and up to 33 percent for second or third births! (Source: The effects of chiropractic treatment on pregnancy and labor: a comprehensive study. Fallon J. Proceedings of the world chiropractic congress. 1991; 24-31

So ladies, that’s less pain, a happier pregnancy, a healthier baby, more optimal fetal positioning and the potential for a faster labor. What’s not to love?

Are there benefits for women who are trying to get pregnant or who are already in the postpartum period?

“There are generally 4 Stages in childbearing, which warrant slightly different Chiropractic care and different things we are looking for. We progress through each stage and the treatments might differ slightly. Below I listed the 4 stages and what we work on and some of the benefits you can see at each stage.

Preconception

More regular menstrual cycle
Optimal uterine function
Prepares the body for healthy implantation
Ensures proper nerve supply to reproductive organs

Pregnancy

Balance, alignment and flexibility
Less morning sickness and nausea
Detection, prevention and correction of fetal malposition
Less back pain, neck pain and joint pain

Delivery

Shorter delivery times
Less traumatic births
Reduced need for pain medication
Decreased chance of a breech baby
Less risk of a Cesarean birth

Post Delivery

More comfort while breastfeeding
Greater production of breast milk
Less incidence of postpartum depression”

In other words, if a baby is in your future, or your present, or you already welcomed that baby, go to the chiropractor!

Chiropractors who practice on pregnant women often talk about the Webster Technique. Can you tell us more about what that is?

“Webster Technique is a specific form of adjusting focusing on the sacrum (tailbone) and its connection with the pelvic bones. This technique works on the articulation between the sacrum and the pelvis known as the SI joint (sacroiliac joint). By correcting any subluxations in the SI joint there is a neuro-biomechanical feedback that can assist with difficult labor, uterine function, and baby mal-position. This is a very powerful technique to use while a woman is pregnant because ensuring the pelvis and sacrum are aligned and functioning correctly is crucial to baby development and growth.”

All of that to say, when you are looking for a chiropractor in pregnancy, be sure to ask if they practice the Webster technique. It’s a game changer.

How often should a pregnant woman see a chiropractor?

“It varies for each woman but usually we would start by seeing a mom in her 10th-20th weeks around 1-2x per week and then from 20th-30th weeks closer to 1x per week. As delivery gets closer we would go back up to 2x per week to make sure the pelvis is aligned properly for an easy delivery. But again if a mom is having significant pain we would probably see her more often to reduce the pain and get her more comfortable.”

As a doula, I have seen slight variations in this timeline but truly, the more you can make it to the chiropractor, the happier you will be. And check with your health insurance. Some cover the cost of chiropractic care as part of your prenatal claim!

Special thanks to Dr. Bennett of the Schneider Clinic for answering these questions for me. Wishing all of you mamas and mamas-to-be a happy, healthy, pain-free pregnancy!

How to Fully Embrace the Breastfeeding Lifestyle

September 10, 2019September 10, 2019Posted in breastfeeding, Motherhood, pregnancy, UncategorizedTagged breastfeeding, breastfeeding lifestyle, how to breastfeed, preparing to breastfeedLeave a comment

Breastfeeding is a totally natural part of motherhood, but that does not mean it comes easy for many moms. Any good breastfeeding class will teach mothers about how to latch their baby well and how to feed-on-demand to support a healthy milk supply. While these are two vitally important aspects of breastfeeding success, preparing for the lifestyle of breastfeeding is just as critical. Furthermore, when a women learns to fully embrace these lifestyle changes, she may find that nursing her baby comes with so many unexpected rewards as well. So if you’re expecting a baby or you’re new to the breastfeeding gig, here’s a few things to mentally prepare for.

Prepare to Ask For Help From Many Different Professionals

The first thing to prepare for as a new breastfeeding mother is that you will likely have to ask for help. While many babies latch well immediately after birth, this is not always the case. Fortunately, there are a plethora of nurses, lactation consultants, doulas, and even pediatric dentists who are filled with expertise on getting a baby to latch well.

However, you often have to take the initiative to go to them.

Especially in the first few weeks of breastfeeding, plan on making a couple appointments with professionals who can assist you. Many hospitals offer free support which is wonderful but you might also decide to set aside some money to pay an independent lactation consultant who can come to your home.

Furthermore, if your baby has a tongue or lip tie, you may need to have a dentist revise it.

While all of these appointments can create a bit of chaos in the first few weeks after baby’s arrival, doing so will set you up for painless nursing and a healthy supply going forward. Plus you will end up with a team of professionals in your corner who are rooting for you all the way.

Prepare for Second Night Syndrome

Your hospital or birth center may or may not warn you about “second night syndrome” a name given to describe the extremely common rough second night after a baby’s arrival. During this night, your baby suddenly discovers he is no longer in the comfort of the womb and is instead in a big, new world. He will also realize his greatest comfort is at the breast and will likely want to stay there all night long. If you take the breast away and try to put him down to sleep, he will likely start screaming.

This is totally normal. Take a deep breath and know that you will get through it.

Plan to nurse your baby as often as he wants as you wait for your milk to come in. He will learn to latch and suck properly and your body will know to start producing more milk.

Make sure someone is available to help you through the first few nights. If you have other children, it may be best that they stay with a grandparent for a night or two while you transition. And as cliche as it sounds, plan on napping whenever the baby naps for the next few days. You will need as much sleep as you can get!

Colostrum is your body’s first milk and it’s so rich in nutrients and calories. Additionally, your baby’s stomach is the size of a grape at birth. So, a couple drops of colostrum at each feeding is more than sufficient to sustain your baby while you wait for your milk to come in.

Prepare to have patience, endure a rough night or two, breastfeed as often as the baby wants and when your milk comes in it will be in healthy supply.

Prepare to Make New Friends

In order to breastfeed successfully, it is vital that you have an army of people around you who are supportive of nursing. It is especially helpful if they are currently breastfeeding their own babies. Women need other women who are understanding, caring, and encouraging and it’s no different when trying to adjust to a brand new lifestyle of motherhood and breastfeeding.

If these friends don’t already exist in your life, plan to join a breastfeeding support group where you can make new friends. They will be your biggest cheerleaders, you will know you’re not alone, and you might find these friendships stick with you well past your breastfeeding days.

Prepare to Trust Your Body

Because we never know exactly how much our babies are consuming during breastfeeding, many women are concerned they do not make enough milk. In the United States, claims of low supply are rampant, causing many mothers to fear that they, too, will struggle.

But be encouraged, the vast majority of women are able to produce enough milk for their babies once baby has developed a good latch. (Thyroid disease, PCOS, postpartum depression etc. may cause an issue with supply BUT this is not always the case and many women with these conditions can still breastfeed partially or exclusively.)

Nurse on demand, whenever your baby is soothed by it, and most likely your body will know just what to do. Trust the process, mama. You’ve got this.

Prepare to Trust Your Baby

Feeding on demand can be a little overwhelming, especially because in our culture, we rely heavily on schedules. But the truth is, babies do not understand that they are supposed to eat every 3 hours and they can’t tell time even if they did get that memo.

However, babies were biologically designed to cry out for exactly what they need exactly when they need it. So it’s helpful to trust your baby and nurse her whenever she is soothed by it because nursing by the clock is one of the biggest hindrances to milk supply.

So mama, embrace the freedom that your baby gives you as you learn to trust him and follow his lead. You will be a wonderful mom regardless if your days are scheduled or not.

Prepare to Breastfeed… A lot

Many mothers find that their baby wants to nurse more often than the recommended “2-3 hour” time slots. During some parts of the day a baby may nurse every hour. This is called cluster feeding. It is normal and does not indicate a low supply.

It’s important to remember that breastfeeding satisfies so many of your baby’s needs beyond simple calories. If she is thirsty, if she needs help pooping, if she is in pain, if she is battling illness, if she is scared, if she needs to sleep, or if she needs basic comfort, she will find help at the breast. Nursing was designed so amazingly well!

So stock up on movies to watch and books to read to keep you entertained as you nurse. Mentally prepare to breastfeed your child often, both day and night. This is the best way to build supply and often the simplest way to keep your baby happy. Embrace this gift, mama.

Prepare to Eat

It takes about 300-500 extra calories a day and a couple extra cups of water to make enough milk for a baby. This means that for the average woman, eating less than 1800 calories a day may cause trouble with milk supply. There’s a few reasons many women have trouble reaching this caloric goal: 1) They forget to eat while hustling all day to take care of their baby, 2) They are trying to lose weight too quickly, and 3) Postpartum Depression has significantly reduced their appetite.

In regard to the first situation, be prepared to have high quality snacks in your fridge and pantry at all times. Make extras at dinner so that there will be leftovers for lunch. And prep fruit and vegetables ahead of time so you can quickly grab them when needed. Remember, you have to take care of yourself in order to take care of your baby so don’t feel bad about making time to eat.

In the second situation, remember that healthy weight loss takes time. Focus more on responding to your body’s hunger cues with whole, healthy choices rather than denial. It may be helpful to count calories, but it’s important to treat breastfeeding like a cardio workout. You must make up those extra calories so that your net caloric intake is at a healthy level. So if you need to net 1500 calories a day in order to lose one pound a week at your current weight, you actually need to eat 1800-2000 calories a day to make up for breastfeeding. As your baby continues to nurse in their first year and beyond you are likely to find that maintaining a healthy weight is easier than it ever was before, but it’s important to have patience and prioritize your overall health above the number on the scale.

And lastly, postpartum depression is a battle all its own, and to any mama struggling with it, remember that your mental health is incredibly important. Focus first on getting the support and resources you need and then later you can focus on breastmilk supply. You’re a wonderful mom and your supply does not change that ♥️

Prepare to Feed in Public

Whether you use a cover or not is completely up to you, but getting comfortable with breastfeeding in public allows many new moms a sense of freedom that they desperately need. When women feel they cannot nurse in public, they end up staying home all day or they leave parties when they need to feed. This can often make a woman feel isolated which can be a catalyst for postpartum depression. This fact alone has been one of the biggest reasons why I choose to breastfeed in public.

Some women find that practicing breastfeeding in front of a mirror gives them confidence that they can modestly nurse in public. It may also be helpful to practice nursing in different positions so that you and your baby feel more comfortable feeding in whatever situation you find yourself in.

Whether it’s in a ring sling at the store, in the middle of a restaurant or in one of the many new breastfeeding rooms being offered in public places, prepare your mind now to feed your baby outside of the home.

Breastfeeding is a unique lifestyle but it never has to completely interfere with any of your other lifestyle choices. So take heart mama, you don’t have to give up doing what you love!

Prepare to Consider Bedsharing

While sleeping arrangements are definitely a personal decision and not one that I want to interfere with, I do feel it’s important that breastfeeding moms feel the freedom to bedshare if they desire. Cosleeping may not be the norm in the modern day United States but it is the norm in the rest of the world and for most of history.

The truth is, most breastfeeding infants need to be fed often throughout the night and if a women has to get out of bed to feed her baby in the nursery she will likely wind up exhausted.

But bedsharing allows her to feed and comfort her baby while laying down next to him. She doesn’t even have to fully wake up, let alone sit up in bed. Her baby is soothed all throughout the night and as a result, bedsharing, breastfeeding moms generally get the most sleep.

So as you prepare to breastfeed, consider looking up safe cosleeping requirements and opening up your bed. Again, this is completely your decision but with this option you may find that motherhood doesn’t have to be as tiring as society makes you believe.

Prepare for Breastfeeding to Be Difficult But Then to Get So Much Easier

The truth is, breastfeeding often starts off hard. There is so much to learn while also recovering from birth, regulating hormones, and losing sleep. It can feel down right overwhelming. But the good news is, breastfeeding usually gets easier every week and often in the 6-12 week range it begins to feel like second nature.

While bottle feeding may feel easier at the beginning, many women find that breastfeeding is easier long term because there is no need to buy formula, pack formula, make bottles, warm bottles, and wash bottles.

Of course different women will have different experiences but if you can prepare to endure through the first couple months, you may find breastfeeding your baby to be a quick and smooth way to nurture him.

In conclusion, breastfeeding is a unique lifestyle that comes with a brand new set of challenges. As we’ve seen, it can affect who we talk to, who we hang out with, what we eat, and how we sleep. But when the breastfeeding lifestyle is fully embraced, it can be an incredibly rewarding process for many women.

What would you add to the list?

35 Things To Do In Early Labor

April 29, 2019May 12, 2019Posted in Labor, pregnancy, UncategorizedTagged birth plan, early labor, how to induce labor naturally, how to labor at home for as long as possible, labor plan, laboring at home, natural labor augmentation, prodromal labor, stages of labor3 Comments

Many expecting moms are shocked to find out that early labor can take anywhere from several hours to a couple of days. In this phase of childbirth, contractions are random, usually mild, and may start and stop. Most women can be easily distracted in this phase and can continue walking and talking during contractions. If they do pause during the contraction to take a couple breaths, they can usually pick up right where they left off once the contraction passes.

Because early labor can take so long, it can often be a discouraging and confusing time for a pregnant woman who is ready to meet her baby. Additionally, she may wind up going to the hospital too early and either get sent home or be hit with unnecessary interventions.

Therefore, it’s important to have an early labor plan full of things you can do at home or out of the hospital. Start thinking now about some activities you can do when contractions start that will relax you, distract you, and get your body ready for active labor and then write them down. To help you, here’s a list of 35 things to do in early labor, beginning with the most important thing.

1. REST

If you only do one thing in early labor, RESTING should be it. If it’s during the night, lay in your bed, close your eyes and sleep as much as possible. If it’s during the day, nap when you can and at least lay down if you can’t sleep. If you get up to do a different activity that’s fine, but rest again afterward. Conserving energy for active labor is the name of the game so never push your body when it’s telling you it’s tired.

2. Stretch

There’s nothing I find more relaxing for my body than to do gentle stretches and work out any tension I may have in my muscles. What a great way to start out the laboring process!

3. Spinning Babies

SpinningBabies.com has great information and exercises for optimal baby positioning both in pregnancy and in labor. Particularly if early labor has been going on for quite some time or it has lots of starts and stops, it may be that baby is in a funny position and needs a little adjusting. For early labor I generally recommend the side lying release and the forward leaning inversion. Make sure to thoroughly read the instructions and have a friend help you do them.

4. Pamper Yourself

Early labor is a great time to do a little pampering. Whether it’s your nails, your hair, a sugar scrub, a facial mask or your makeup, it can be a soothing and distracting activity and it may give you a boost of energy as you progress. Of course, no one is going to care how you look in active labor but if it’s a fun way for you to spend early labor, go for it!

5. Listen to a Hypnobirthing track

Hypnobirthing is a method of childbirth that relies on positive imagery and guided relaxation throughout labor. Listening to a track will help you visualize your upcoming birth and mentally prepare for a calm, relaxed labor.

6. See a chiropractor

A chiropractor who is certified in the Webster Technique can help align the pelvis, and adjust the tailbone and pubic bone so that the birth canal is easier to navigate for the baby. This can lead to quicker, easier birth and is certainly worth your while. So if you can, see a chiropractor once a week from 36 weeks on and ask them if it would be ok to pop in when early labor begins if it happens to be during business hours. They are usually more than willing!

7. Pack your bag with last minute things

Whether it’s your phone charger or toiletries, there may be a few things you still need to put in your hospital bag. Early labor is a good time to gather everything and set it by the door so that you’re ready to go once things pick up.

8. Drink red raspberry leaf tea

Red Raspberry Leaf Tea is said to be a uterine tonic which allows contractions to be more effective when labor begins. Drinking it in early labor may give your uterus a boost and help the rest of the process to go more smoothly.

9. Look at your Calendar

When contractions begin, you may wish to take a good look at your calendar and take mental note of any appointments or events you have coming up in the next couple days so that you can quickly cancel them if labor picks up.

10. Go for a walk

Walking is so good for baby positioning because it keeps the pelvis moving, allowing baby to find the best fit. It is also one of the best ways to bring on longer, stronger, and more frequent contractions. So whether it’s at the mall, at a favorite park, or just around your home, it’s certainly something that should be included in your early labor plan.

11. Prayer

If you’re a believer, prayer is a great way to spend time in early labor. It will allow you to labor in peace and not in fear, knowing that God has perfectly planned out the birth of your baby and is with you every step of the way. Consider listening to the Childbirth in the Glory CD to guide your prayer time.

12. Watch a movie

If you can’t sleep during early labor, you can at least lay down and distract yourself with a favorite movie to pass some time. Be sure, however, that it’s a light hearted story that will boost your mood and keep you relaxed rather than a drama that may introduce fear or sadness.

13. Go out to eat

Sometimes you just need to have a little fun in early labor and going to your favorite local restaurant is a great way to do that. You can take your mind off the contractions and enjoy being served a meal with nothing to clean up afterwards. It’s a perfect way to pass the time.

14. Yoga

Yoga not only relaxes you, but it also helps open your hips and pelvis and teaches you to breathe through discomfort, a skill you will soon be using! There are so many great options on YouTube for late pregnancy yoga. Find a couple favorites and have them ready for whenever early labor starts!

15. Date night

Early labor just might signal your last chance for a date night for awhile, so take the opportunity while you can. Soak up as much time together as possible and truly enjoy the person you will be parenting with. Your lives are about to change forever after all!

16. Clean

One of the best ways to work out the nervous energy that often comes with early labor is to clean and it can give you peace of mind knowing that your house is ready to bring baby home to. Just remember that golden rule we talked about earlier; conserve your energy and rest when you can!

17. Go shopping

Doing a little shopping in early labor is a win win. You are given a nice distraction from contractions but you also get a good walk in. And maybe you have a few last minute things you want to grab for yourself or your baby before the birth. It will be awhile before you head to the store again.

18. Miles Circuit

The Miles Circuit is another great tool for baby positioning. If contractions don’t seem to be progressing, they stop and start, or they are very close together but mild, try going through this circuit and see if it makes a difference. Once baby is positioned correctly, active labor may begin.

19. Eat!

Even if you don’t go out to a restaurant, it’s still vitally important to eat and drink in early labor. You may not feel like eating a whole lot when you’re in active labor but you will need the calories to undergo the hard work of childbirth so if you’re hungry, eat! Focus on good proteins and carbs and shy away from fatty or processed foods that may upset your stomach later.

20. Do a puzzle

Puzzles are a beautiful way to let your mind run as you process everything you’re going through. Bonus points if you sit backward on a chair while you do the puzzle to keep your hips open which gives room for baby to move down.

21. Finish any last minute projects

Maybe you were really hoping to organize the junk drawer, update your new budget, or learn how to set up the baby’s pack-n-play before the birth. Early labor is a great time to check a few things off your list if they are occupying your mind. Of course it’s not the time for anything too in-depth or physically tiring but small tasks here and there can be wonderful.

22. Stairs

Going up and down the stairs opens the pelvis asymmetrically which can aide in baby positioning and bring on stronger contractions. Take two stairs at a time or go up and down sideways alternating which leg is leading for some variation.

23. Laugh

There is no better way to naturally reduce stress than laughter and because stress can delay, slow down, or even stop labor altogether, laughter truly can be the best medicine! Be intentional about laughing, tell jokes, or listen to a funny podcast. Active labor may be just around the corner!

24. Bake cookies

Baking cookies can be such a yummy distraction and if you happen to begin active labor before you eat them, your birth team would love for you to bring them along. Trust me 😉

25. Dance party

Dancing is a fun way to exercise, it’s a big stress reliever, and it’s a great way to get baby positioned properly for birth. And if you have toddlers or older children, having a dance party with them can be a sweet memory to make before they meet their new sibling.

26. Lunges

When you have a burst of energy in early labor, doing lunges is a terrific way to use it. Side lunges, forward lunges, reverse lunges, lunges on a chair, whatever kind of lunge you want! They all open the pelvis asymmetrically which you know by now is the key to optimal baby positioning.

27. Intimacy

It’s true. The same thing that got the baby in there can get the baby out. Cuddling, kissing, and sex all help increase the production of oxytocin which is the love hormone AND the labor hormone. So as long as your water hasn’t broken, intimacy is a great idea especially since it may be the last chance you get for a couple months.

28. Take a bath/shower

Hydrotherapy is a brilliant labor tool. It’s relaxing and is a great way to manage pain. You may find getting in the shower allows you to labor at home a bit longer so that when you get to the hospital or birth center, you are further into the birthing process and you’re also nice and clean!

29. Write a letter to your baby

I can’t think of a sweeter thing to do in early labor than to write a letter to the baby you’re about to meet. Not only will this make an awesome gift for your child one day, but it will also remind you why you’re excited to go into labor in the first place. Yes, childbirth is difficult but it’s also the most worthwhile thing in the world. Giving life to a new baby is such a gift!

30. Bounce on an exercise ball

Anytime you want to sit down for a bit in early labor, sit on an exercise ball instead of a couch or chair. This forces you into an upright, forward-leaning, open pelvis position which, you guessed it, is great for baby positioning! Additionally, it’s often the most comfortable place to sit in late pregnancy and it’s so much easier to get on and off of than a couch.

31. Eat dates

Current research shows that eating six dates a day in the last month of pregnancy can lead to shorter labors, fewer inductions, and a reduced need for pain medication. This may be because dates can have an oxytocin-like effect on the cervix which helps prep for an easier labor. Eat them on their own, include them in a protein ball, or mix them in your smoothie. If nothing else, they’re a yummy, nutritious snack!

32. Talk about your feelings

Many women experience a whole host of emotions in early labor. From anxiety about labor to excitement about the baby to a hesitation about becoming a mom, there’s a lot going on. Particularly, if you are feeling discouraged about how long early labor is taking, it’s important to vocalize those emotions with a trusted member of your birth team who will validate and encourage you. Believe it or not, these difficult feelings can impact labor so it’s essential to process them fully.

33. Play a game

I always carry a deck of cards in my doula bag in case I find myself supporting a client in early labor. For the most part, this is a relaxation and distraction technique but a little healthy competition is always a great way to bond with the people you have invited to be with you in labor.

34. Do a normal day

If contractions are still random and mild, your best option may just be to carry on with your day as normal. Go to work, go get groceries, keep your evening plans, and pretend early labor isn’t happening. This can keep your spirits up and allow you to continue waiting patiently for active labor to begin.

35. Keep it quiet

And last but not least, consider keeping the news that you’re experiencing early labor a secret from people who are not on your birth team. The more people who know that things have begun the more texts you will receive asking for an update. And if things haven’t picked up when they ask how it’s going, you may feel tempted to be disappointed and they may make you wonder if something could be wrong. In reality, early labor is a process and can take awhile, so there’s no reason to add other people’s negative input to your plate.

Early labor can be emotionally taxing but remember, you are doing such a great job mama and your body knows exactly what to do! I hope this list helps you visualize a relaxing and sweet early labor phase and empowers you to wait patiently. When active labor begins, you will have had so much practice and you will feel prepared and ready to meet your sweet baby. You’ve got this mama!

What I Did to Attempt to Prevent Preeclampsia

February 18, 2019December 1, 2019Posted in Labor, pregnancy, UncategorizedTagged hellp syndrome, how to prevent preeclampsia, how to reduce my chance of getting preeclampsia again, is there a way to prevent preeclampsia, preeclampsia, preventing preeclampsia, second time mom, what are my chances of getting preeclampsia again, what i did to prevent preeclampsia, will i have preeclampsia again12 Comments

Preeclampsia is a complication in pregnancy characterized by sudden high blood pressure, protein in the urine, and severe swelling. It affects around 5-8% of pregnancies and most often occurs in first time moms in their third trimester [source].

Preeclampsia is a dangerous condition and the only real cure is to deliver the baby. Consequently, most preeclamptic moms are induced as soon as they can be.

At this point, doctors do not know exactly what causes preeclampsia, therefore we cannot accurately predict or prevent it. However, there are several things we can do to attempt to avoid preeclampsia and many women who have had it in the past are willing to do whatever it takes to ward it off in the future.

In my first pregnancy, I developed preeclampsia very suddenly at 41 weeks. I was induced right away, had my baby 39 hours later, and then developed HELLP syndrome, which is an even more serious condition. It was certainly a rough process but fortunately, my baby was unaffected and healthy and I recovered a couple weeks later.

Going into my second pregnancy, I was so determined to do whatever I could to avoid preeclampsia and I am relieved to say, I did! I was able to experience natural birth in a birth center which was amazing and I went home 6 hours after delivery which was a huge contrast from the 5 nights I spent in the hospital with my first.

Maybe it was because this was my second pregnancy and I had the same partner, which lowers the risk of developing preeclampsia again. Or maybe it was because of the long list of other things I did. I will never know exactly why I didn’t get preeclampsia this pregnancy but nevertheless, I will be doing all of these things in any future pregnancy that I have.

Here they are:

1) I took a Baby Aspirin every day.

This was recommended to me by the OBs who worked with my midwives. One baby aspirin a day has been shown to lower the risk of preeclampsia by about 24% [source]. Better yet, there have been no instances of side affects for neither moms nor babies. This is certainly something to talk to your care provider about if you’re concerned about preeclampsia. I was especially faithful with this one.

2) I took a homeopathic called Sulphur once a week.

This is a more natural solution that was recommended to me by my midwives. Just ten pellets once a week is said to help maintain a healthy blood pressure. It’s a great idea to seek out a holistic care provider who can guide you in the use of homeopathics because I was so thankful to have this tool in my tool belt.

3) I made sure to eat as much protein as I could.

Protein is extremely important for maintaining healthy blood pressure in pregnancy. Because of this, nearly every meal and every snack all pregnancy long included protein. I ate a bunch of eggs, nuts, meat, beans, and Greek yogurt. If you want more information on this topic, check out the Brewer’s Diet. Although I could never consume as many calories as suggested, I felt it was still a good guide as I meal planned this pregnancy.

4) I exercised as often as I could.

I am definitely someone who needs regular exercise to stay sane, but this pregnancy, I was even more motivated to work out. Not only does it majorly reduce my stress levels, but I could clearly see a drop in blood pressure when I kept active, especially in those last few weeks of pregnancy.

5) I ate a lot of cucumbers and grapefruit and drank lime water.

Cucumbers and lime water both help reduce swelling which really had a positive impact on my mental game because swelling made me so nervous. Furthermore, grapefruits are said to reduce blood pressure almost overnight [source]. Any time I started to feel a little too swollen or a bit worried that my blood pressure was rising, I would load up on these three things and I’m so glad I did.

In the last month or two of my pregnancy, I ate a whole cucumber most days. Sometimes I filled a whole pitcher of lime water and drank it throughout the day. Grapefruits were my favorite bedtime snack and I made sure to always include them on my grocery list. I truly could tell a difference in my swelling and my blood pressure after eating and drinking so much of these three things.

6) I kept up my magnesium intake.

Magnesium is so important for maintaining healthy blood pressure. In fact, when I developed HELLP syndrome after my first pregnancy, I was put on a 24 hour magnesium drip through an IV to make my blood pressure go down. This time around, I was determined to use magnesium as a preventative rather than a treatment.

The recommendation is to supplement with around 350 mg a day [source] so I specifically picked out a prenatal vitamin that had some magnesium in it. Additionally, some days I would take an extra calcium-magnesium supplement, some days I would apply a magnesium lotion, and other days I would take an Epsom salt bath with atleast two cups of Epsom salts. Overall, I felt like the magnesium lotion made the biggest impact because I usually didn’t have any calf cramps the nights that I applied it. I will certainly have it on hand constantly in future pregnancies.

7) I took a Vitamin D supplement.

Finally, I took 2000 IU of Vitamin D each day which has recently been shown to help prevent preeclampsia [source]. It’s interesting to note that there are more cases of preeclampsia during the winter than there are in the summer months, which could possibly be due to the vitamin D we get from the sun [source].

Indeed, my first pregnancy was during the winter and early spring. Even though I spent so much more time outside and in my greenhouse during my second pregnancy, I still felt it was important to take a Vitamin D supplement, especially in the early fall months of my pregnancy. I am confident that it could have had an impact on my blood pressure.

Who knows which of these things, if any, helped me to prevent preeclampsia this time around. Sometimes I felt like I took an outrageous amount of supplements and precautions. However, it was all completely worth it to me and I would definitely do it all again ♥️

Have you had preeclampsia in any of your pregnancies? What have you done to try to maintain a healthy blood pressure since then?

The Epic, Beautiful, and Unexpected Birth Story of Jesus Christ Told as If I Were Mary’s Doula

December 22, 2018December 28, 2018Posted in Christianity, Labor, pregnancy, UncategorizedTagged Christmas, historical fiction, How was Jesus born?, Jesus, Jesus is Born, Joseph, Mary, Mary did you know?, Mary giving birth to Jesus, The Birth of Jesus, The Christmas Story, what kind of birth did Mary have?, What was Jesus birth like?, Where was Jesus born?Leave a comment

Note: This is a piece of historical fiction. The Bible only gives us a couple key facts about the birth of Jesus which leaves the rest to the imagination. As I reflected on the coming Christmas Season, I started thinking about what it would be like if I attended Jesus’ birth as Mary’s doula. This is simply the story of what I presume I would think and feel and see as I witnessed the virgin birth, and is not supposed to be regarded as fact.

If I were Mary’s doula, the story might have gone like this…

There’s a young, unmarried girl named Mary who has been causing quite an uproar. Recently, she disappeared for three full months and no one had any idea where she went. Later, rumor went around that she fled to the hills to visit her elderly aunt who is supposedly pregnant. Now that she’s returned, her secret is out: She’s clearly pregnant too. But what’s really bizarre is that she claims she’s still a virgin! Of course, no one is really buying it and she continues to be slandered everywhere she goes.

This whole story is all very strange to me and yet I can’t help but feel for her. I don’t believe a virgin could conceive and yet my mind can’t stop thinking of her. She must be scared, she must be confused, and she must feel overwhelmed as she navigates this new world of pregnancy and motherhood without anyone who believes in her. As much as I don’t want to associate myself with the drama, I just want her to know she’s not alone.

I couldn’t believe it when I saw her in town that day. We happened to cross paths and I instantly felt conflicted. Should I talk to her?

“No,” I thought, “just keep walking.”

But then, as if I didn’t have control of my body, I approached her.

She’s hesitant at first. Clearly she is used to being ridiculed, shamed, and disregarded. But I introduce myself and ask her to tell me her story. She slowly starts to open up. She explains that an angel came to her and said she would conceive the Son of God through the Holy Spirit. I desperately try to hide the whirlwind of emotions I feel as she tells me this: the fear, the doubt, and the teeny tiny bit of illogical hope that it’s true. Mary knows she sounds crazy, she knows it’s hard to believe, and yet I sense a quiet confidence in her. She does not doubt what has happened inside of her and with wonder in her eyes, she repeats the angel’s words, “nothing will be impossible with God.”

I’m stunned.

“How God?” I think to myself. “How could this happen and why would you do something that’s so hard to believe?”

Several months had passed and though I hadn’t heard from Mary, there wasn’t a day that went by that I didn’t think of her. I constantly wondered what she might be feeling. What would it be like to carry a baby who she believed was the Lord? What goes through her mind as she feels Him kick? Would she be full of more anxiety than usual knowing the Son Of God is in her womb or would she be completely at peace, knowing that God’s plans do not fail? I couldn’t stop playing through every possible scenario in my mind. Like I often do, I dreamt about the birth. If this truly was the Lord, surely the labor would be wonderful and smooth and the delivery would be perfect. A King should have the most glorious entrance into the world after all. I hoped so badly that I could be there.

I was shocked when she came to me that day, her belly fully round.

“Joseph and I are headed to Bethlehem for the census,” she told me.

I couldn’t believe she was willing to make the journey at this point in her pregnancy but I knew she didn’t really have a choice. When she asked me to go with her I very nearly fainted. She knew her time to deliver was coming. Of course, I packed a bag and was ready within minutes. I wouldn’t pass up this opportunity for anything.

I did what I could to make the trip easier for Mary but at this point in her pregnancy, there wasn’t a lot of hope for comfort. While traveling, Joseph told me the story of an angel visiting him as well and confirming that what Mary said was true. I still wasn’t sure what I really thought about the situation and yet I wanted more than anything to believe them. The hope, the peace, and the confidence they had was so beautiful and I longed to feel that way too.

When we arrived in Bethlehem there were swarms of people everywhere. There were no rooms available anywhere and I knew Mary needed to rest. Finally, we found a measly stable to stay in and settled in for the night.

Of course, as fate would have it, Mary’s contractions began. In a burst of nervous energy, Joseph quickly left to seek out a local Hebrew midwife. I could tell that despite the increasing pain, Mary was excited about what was to come. All that the angel told her would soon be accomplished.

Joseph returned with the midwife and then he waited outside because we knew the time was near. I cleaned up the place as best as I could but this was nothing like the glorious entrance I was planning in my mind.

Why would God allow His Son to be born into such humble conditions? It didn’t make any sense to me and yet there were no other options at the time.

Mary’s pains began to get harder. She went from breathing deeply through them, to moaning, to full out roaring as she got closer to delivery. Labor was as tough as any other birth I had been to. It certainly wasn’t the smooth, easy delivery I had pictured.

I supported her as she leaned and swayed and then finally, we reached that moment of relief and excitement as she naturally began to push. A bit later, those little pushes turned into strenuous burst of power. With all her might she fought to birth this little baby, the one she believed to be the Son of God. As her strength increased so did her fear, those all familiar moments of panic, the worry that she might not be able to accomplish her mission. She said it felt impossible, but had no choice except to press on, pushing harder and harder, stronger and stronger.

With the next contraction, she didn’t know what else to do but yell in anguish,

“COME JESUS IMMANUEL!”

She called Him by His name, as many mothers do at this stage. And with that, He was born.

It was the Holiest moment, the Earth was quiet in reverence and we all knew that phrase she yelled would be uttered countless times by millions of people throughout the rest of humanity. Men and women everywhere would find themselves in low and humble places, dealing with the pain and agony of this world and their solution will be nothing less than calling on the Savior Jesus Christ. Asking Him, begging Him to come and live with them. To completely change their life like He changed Mary’s that day. It was a chilling, profound moment, and it was then that I believed. God has sent his Son to deliver us all.

After Mary nursed her new sweet babe, she swaddled Him, and placed Him in a manger because that’s all we had. I always sleep well the night after a birth but on that night, because of what I had witnessed, my Soul could finally rest in a way it never has before. The Son of God has come to Earth the way all humans do. But because of Him, the way we live and leave this Earth will be forever changed.

Lainey’s Birth Story

October 16, 2018April 11, 2019Posted in Labor, Motherhood, pregnancy5 Comments

The birth story of Lainey Nicole starts on her due date, Thursday, October 4th. I woke up that morning to some spotting and hoped that meant my cervix was starting to change. The anticipation and excitement quickly set in as I knew labor could truly start at any time even though my husband and I had some important plans coming up the next few days. That afternoon, we had an appointment to pick out plumbing fixtures for the new house we’re building and while we were there, an intermittent low back ache set in, the start of mild contractions! After that, we picked up Kevin’s tux for a wedding he was in that weekend and grabbed a delicious dinner at Chili’s. It was such a sweet little date and I just remember laughing a lot that day. By the time I went to bed, I was having very mild contractions at about 8 minutes apart and fell asleep peacefully.

Labor 1 — Molten Lava Cakes are the best way to start out the labor process.

I woke up around 12:30 that night, October 5th, and lost my mucous plug. Contractions started coming quicker then but still irregularly. Some of them were harder than others. At times they were 4 minutes apart and I got shaky from all the adrenaline but then they would calm down and I could sleep. I got in some super sweet cuddles with my 2 year old and she held me as I breathed through contractions. By 6 am they calmed down completely and we slept until 9. My mom and I went to Walmart that morning to grab a few last minute things and that afternoon I saw the chiropractor to try to line everything up in my pelvis in preparation for birth.

That night Kevin and I had a rehearsal dinner for our friend’s wedding and contractions started again while we were there. Mostly they were manageable but some of them required Kevin to discreetly apply counterpressure as we ate lasagna with the rest of the bridal party. Our daughter spent the night with her grandparents and we went home. I had contractions all night long but slept well in between them until about 6 am when I realized they were coming about 5 minutes apart. I stayed in bed until 7 and then started getting ready for the wedding. Contractions kept coming so I also got our bags all packed. They were getting more intense and I started to think it was finally happening for real. When it came time to decide if we were going to the wedding or not, I took my blood pressure. Even though it wasn’t high enough to be considered hypertension, it was just high enough to scare me into thinking my body might not be able to handle labor and suddenly contractions stopped almost completely. I was so disappointed, a little shook up, and I sent my husband to the wedding. An hour later, I decided to get dressed and go as well.

My labor bags sat ready and waiting all day Saturday as we enjoyed the wedding.

At the wedding I sat with Chick and Janice Lengacher, the parents of Emily Lengacher, who was a good friend and roommate of mine in college. We lost her in a tragic car accident our senior year and our lives have never quite been the same ever since. Kevin and I knew that if this baby was a girl, she would share Emily’s middle name, Nicole, in honor of her. Because of that, it was so special to see her parents that day and hear they were praying for a safe delivery, especially because they live five hours away and we don’t see them often at all. I am so thankful God orchestrated that beautiful meeting into this baby’s birth story.

Contractions still hadn’t returned with much regularity so I then decided to take my toddler and go an hour away to the wedding reception with my husband and a friend of ours. My daughter danced her heart out by herself on that country line dance floor and I so enjoyed watching her. But after a couple trips of walking her to the bathroom and getting us both food, I started noticing contractions coming a bit more intense and close together. I was sitting at a table with no one that I knew during dinner and discreetly timing them at 5 minutes apart while also trying to hold a conversation with strangers. It was just crazy enough to make me laugh throughout it all. We stayed for the first dance and by then, I could no longer hide the fact that I was in pain so we quickly started the hour drive home.

Laboring in the car was certainly not a fun experience especially because it was clear by then that I would have mostly back labor. We had a friend in the car with us so I tried to keep it together as much as possible and I kept my focus on the ETA our GPS was giving us. When we finally got home, I did some stairs, a few abdominal lifts, and laid in the Texas Roll Position to try to get the baby in an anterior position because I assumed a posterior position was the reason for the back labor. Unfortunately, this didn’t seem to be the case and even though contractions had spaced out to 8 minutes apart at that time, they were as intense as I ever remember them being before the epidural in my first labor. My body was shaking uncontrollably and I started to doubt my ability to labor unmedicated. I finally decided to call the midwife at 9 o’clock that night. I told her that I was confused about why the contractions were so strong at only 8 minutes apart but she assured me that she has seen women fully dilate with irregular contractions. She suggested I get in the shower and would call me back in a half hour.

Labor 3 — I spent the first 6 hours of active labor in the comfort of my own home ❤️

The shower was absolutely brilliant and completely took the back labor away while I was in there at least. I got the relief I needed to keep on laboring at home awhile longer. My mom and my sister left the campsite my family was at for the weekend and made the hour drive home. For the next couple hours I leaned over the birth ball while my husband watched Notre Dame football. He applied counterpressure on my back during contractions which made all the difference in the world. My mom, my husband, and I kept throwing around the idea of going into the birth center but I kept feeling like it wasn’t quite time yet. I had had so many false starts in the last couple of days and I was really afraid of going in too early. Finally, after an hour of contractions every 3-4 minutes I was convinced to go in, especially because I thought there was a chance my water may have broken, so we called the midwife once again and planned to meet at the birth center at 12:15 am on October 7th.

I just love how cozy the birth center is.

Arriving at the birth center was like a dream come true for me. As a doula, I absolutely love working at our local birth center. The calm and home-like atmosphere makes it a pleasure to work in and I truly believe it makes the birth process go so much smoother. However, in my last pregnancy, I developed preeclampsia and had to go to the hospital to be induced so I was constantly worried that something similar would happen again this time. (Read my first birth story here.) I told the midwife right away that I was nervous about being checked and having my blood pressure taken but I knew I had great support and had prepared myself to take things as they come. Because of all that, I was completely overjoyed to find out that though my water hadn’t broken, my cervix was 6 cm dilated and my blood pressure was good! I was admitted and rode that excitement through the rest of my labor.

I first spent a good 30 minutes laying on my side with the peanut ball as my sister, my photographer and my doula joined my husband, mom, and I. After that, I spent quite awhile on the stairs doing lunges and some squats to open my pelvis and move the baby down. I kept my focus on fully recovering in between contractions and tried to feel as normal as possible when not in pain. I made small talk, told jokes, and relied on my husband who is an expert at keeping the mood lighthearted. Because of this, contractions came and went quickly and they felt much more manageable.

My doula and midwife then got the tub all ready, complete with dim lighting and beautiful candles surrounding it. I climbed in and turned on my labor playlist which was a combination of worship music, hypnobirthing tracks, the Childbirth In the Glory album, piano instrumentals, and the sweet love song I walked down the aisle to, Songbird by Eva Cassidy. The water and music was so soothing and I loved being able to fully relax. I sat in a variety of positions in between contractions but always always always, I made sure to get on my hands and knees at the beginning of a contraction so that my doula and my husband could easily apply counter pressure. I cannot say enough about counter pressure. Without it, contractions were nearly unbearable, but with it, they were much more manageable. I needed it every single contraction from beginning to end and I’m so thankful I had a great birth team who could make that happen for me. They’re the real MVPs.

After the bath I got out and paced around the cozy living room for awhile until I started to feel more pressure in my bottom from the baby moving down. I spent the rest of the first stage of labor leaning over the birthing ball in bed with someone doing rebozo sifting on my belly. I became increasingly vocal during contractions but man, I feel like it helped so much to use my voice through them. I would often let out one or two long, low groans, and then blow air out through my lips like a horse for the next few breaths as the contraction ended. Internally, I kept reminding myself that each contraction passes quickly, that I was making progress and would see it soon, and I got glimpses of some of my other clients, who were so strong and powerful through their labors, which encouraged me to keep pressing on.

Finally, I felt the strangest feeling of my tailbone moving out of the way and I knew things had changed. Around 4:40 am, I started feeling an urge to push and we got the birth stool set up. I asked if my purple line was there and indeed it was so I chose not to do a cervical check at that time. In hindsight, I should have listened to my gut and gotten checked but I was so excited and ready to push that I suppressed that feeling for fear of being told it wasn’t time yet. So I began following the urges my body was giving but it was fairly clear that I wasn’t making much progress. Furthermore, those pushing contractions were way more painful than any I had experienced so far. I couldn’t remember ever having a client say anything about such terrible lower back pain with pushing and I couldn’t understand why it was happening to me. Usually, I tell clients that most people almost “enjoy” the pushing phase because they get to actively do something with a contraction. How wrong I was, I thought to myself. I became so very loud during this phase, roaring at the top of my lungs with each push. I couldn’t help it and it provided relief. At one point, thunder shook the sky right after I pushed and I felt a sense of amazement, as if God and the Earth were pushing with me. At other points I simply yelled “I’M SO MAD!!” because these contractions were so painful and I didn’t seem to be making progress. There was also a time when I got a bit panicky and whispered to my husband that I really didn’t think I could do it. He of course, assured me that I could and that I would and I continued to press on. After an hour of that, my midwife checked me and found that I indeed had a little anterior cervical lip left which was blocking the baby from coming down. Lesson learned. Through the next couple contractions she had to try to push the lip away while I pushed, which was definitely a painful process. But the relief when she told me we had moved the baby through the cervix was so rewarding.

During one contraction, I pushed as hard as I could when all of a sudden my bag of waters popped “like a water balloon” as my husband described it. It was the absolute weirdest feeling but I was relieved to be making progress. I had already switched positions a couple times from the stool, to hands and knees, to the toilet, to leaning over by the tub throughout that first hour. After I truly was completely dilated, I was about to climb into bed for all fours when a contraction hit so I ended up pushing standing up beside the bed. In the next 22 minutes I could feel so much more progress with each push. All at once I felt the ring of fire we hear so much about and yelled “IT BURNS” loud enough that all my in-laws waiting patiently in the living room knew we must be getting close. I tried my best to breathe through that feeling like I instruct my clients to do but it was hard. I just wanted the baby out. I was slightly in shock but laser focused when they told me the head had came out and I would birth the shoulders in the next contraction. With a big push at 6:14 am, the baby came out “swinging on the umbilical cord” according to my husband (I told you he keeps things lighthearted). They handed the baby to me and we found out we had another sweet baby girl! I was so happy, so relieved and yet I couldn’t show any emotion on my face at that point.

I moved to the bed where we got Miss Lainey Nicole all warm and dry, cut the cord, and waited for the placenta. I was so shocked and relieved to find out I didn’t need any stitches. My oldest daughter Blakely got to come in and see us right away which was so special. She’s such a happy big sister. All of our family members and birth team left soon after to get some rest. Lainey eagerly latched on 15 minutes after she was born and nursed for around 90 minutes. She then had her newborn exam where we found out she weighed 6 pounds 12 ounces, was 19 inches long and had a 13 inch head. Next she cuddled up skin to skin with her daddy and they both slept for about 4 hours straight. I ate several pieces of homemade bread, a Burger King breakfast sandwich and took a healing herbal postpartum bath. Then we packed all up and we were home by 1 pm. The whole experience was truly surreal and honestly a dream come true for me. As someone who absolutely loves birth, I’ve spent the last 7-8 years hoping to have such a wonderful experience and words cannot express how thankful I am to God, to my birth team, and to everyone else who was praying and cheering us on. Bringing life into this world is the most humbling and rewarding gift and I’m so honored to be this little girl’s mama ❤️

Our photographer put together a sweet little video of the labor and birth which you can watch here!

15 Week Bumpdate

April 15, 2018December 7, 2018Posted in Motherhood, pregnancyTagged 15 weeks pregnant, baby bump, cravings, prenatal fitness1 Comment

There’s something special about reaching 15 weeks of pregnancy. You’re completely out of the first trimester, you’re (hopefully) feeling better, you (likely) have a tiny bump growing and a new little baby starts to feel like a reality! I’m so excited! So read on to hear all the details about how things are going for me at 15 weeks pregnant.

PRENATAL CARE

I had an appointment earlier this week and baby’s heartbeat was 160. Just like my firstborn, this baby was moving, moving, moving making it hard for my midwife to really focus in on the heartbeat. But we eventually got a good listen and all is well. It’s always such a sweet moment of relief when we get to hear the little one.

I have officially been approved to try to give birth at an out-of-hospital birthing center again this time. Unfortunately, I developed preeclampsia at week 41 of my last pregnancy and had to be induced at the hospital so I never even labored at the birthing center. This time, they have me on a low-dose aspirin regimen as well as homeopathics, supplements, and dietary suggestions to try to keep my blood pressure down. As long as everything goes well, I am incredibly pumped to be able to use the birth center. Keep praying for health for me, please!

BELLY BELLY

At 15 weeks, I feel like my belly is huuuuge compared to my first pregnancy. Last time I was just barely starting to pop at this point but now I’m well into my maternity jeans and a complete stranger commented on my pregnant belly the other day! (He must have been one brave man 😂.) I’m constantly deciding between wearing something fitted that accentuates my growing belly and wearing something looser that still hides it (barely). Its that tricky stage where I mostly just look like I have a food baby, so it takes a bit longer to pick out clothes lately. I’m really looking forward to having a nice round belly to dress in the summer this time around.

Even though being a second time mom means I’m getting bigger faster, there are certainly some perks to this as well. As I mentioned before, this baby is a mover and I’ve been so thrilled to be able to feel it every once in awhile. In my first pregnancy, I didn’t start feeling baby until 17 weeks but because experienced mothers know what it feels like, they can often feel the baby much sooner. It’s such a sweet and wondrous part of pregnancy and I’m so grateful for it.

On the other hand, the second my belly became obvious, the lower back pain set in. This was my main complaint last pregnancy so I wasn’t surprised when it started but I definitely forgot how much of a challenge it is. Fortunately, I love prenatal yoga, sitting on an exercise ball, stretching, and visiting the chiropractor, all of which I am doing regularly now. They all really help and will make the next six months much more tolerable.

FITNESS AND FOOD

At 15 weeks pregnant, I have gained anywhere from about 2-4 pounds, depending on how well I eat the day before I weigh. I have always loved food. All food. As much as I love fruit and vegetables and eating well balanced meals, I am also a sucker for less than healthy food. I love eating out and have struggled with portion sizes my whole life. But knowing how important it is for both baby and me, I usually find it a bit easier to stay on track when I’m pregnant. But above all, I find balance is most important. So I’m not afraid to splurge sometimes (every weekend).

If I’ve had any craving so far, it’s been orange juice and grapefruit. I’ve always loved orange juice but I’ve NEVER liked grapefruit before. A couple weeks ago, we celebrated Easter at my grandparent’s home. They had just returned from Texas with fresh grapefruit and it suddenly looked so delicious to me. I decided to try it, expecting not to like it and surprisingly I couldn’t stop eating it! The same thing happened with green peppers in my last pregnancy (so weird.)

Anytime I experience strong cravings I’m always intrigued by why my body seems to want that particular food. So I usually do some research on that food and see what’s in it that my body could be needing. Of course, grapefruit is full of Vitamin C, antioxidants, calcium and fiber which are all things I could use more of. But I was especially amazed to find out that there is some evidence that grapefruit can actually lower blood pressure all on its own. As I mentioned earlier, this is very important to me to try to avoid getting preeclampsia this pregnancy. It’s amazing how well the human body knows what it needs.

Pregnant or not, I have found that regular exercise is an extremely important part of my adult life. I’ve always been a naturally stressed-out person but working out helps me regulate it tremendously. I sleep better, my circulation is better, I have more energy, and am happier overall. Plus I can eat more food (yayyyy)! Getting off the couch and exercising was the last thing I wanted to do during first trimester nausea but it made an amazing difference each time I did. So at this point, I spend anywhere from 20-60 minutes about 3-5 times a week doing prenatal cardio, strength, and yoga workouts on YouTube. I loooove YouTube for this kind of thing. There’s so many options which means you don’t get bored and you can tailor your workout to meet your needs for that day. I highly recommend it!

DECISIONS DECISIONS

If you follow me on social media, you may know that my husband and I are currently debating if we’re going to find out the sex of the baby this time. I think it would be an amazing surprise to wait until birth. What a reward after all that labor. But my husband is so excited to find out ASAP and I can’t really blame him. Our ultrasound is scheduled for mid-May so we have a couple more weeks to decide. Either way, we can’t wait to see the baby!

That’s all for now! What was life like for you at 15 weeks pregnant? Let me know in the comments below. Thanks for reading ❤️

Where To Give Birth In Elkhart County

February 7, 2018February 24, 2023Posted in Labor, Motherhood, pregnancy, UncategorizedTagged birth options, birth places in Elkhart County, Blessed Beginnings Care Center, doula, Doulas in Elkhart County, Doulas in Indiana, Elkhart General Hospital, Goshen Birth Center, Goshen Hospital, home birth, home birth in Indiana, where to give birth in Elkhart County5 Comments

As a doula, one of my biggest goals for my clients is that they are completely aware of all of their options surrounding the birth of their baby. Because choosing a care provider is one of the first decisions you make after finding out you’re pregnant, the place you plan to give birth is also decided quickly. Fortunately, we have a plethora of options right here in Elkhart County so planning for the birth you want is definitely possible! Let’s explore all the local birth places as well as different things you need to consider as you make your choice.

THE NUMBER ONE FACTOR

When choosing where to birth, I always tell people that the number one factor is deciding where you will be most comfortable and feel the safest. This is because labor cannot progress well when the mother is tense and afraid. Fear is a sign to your body that now is not the time or the place for a baby to born. Unfortunately, for many moms this fear turns into a self-fulfilling prophecy. They are afraid birth won’t go well so their body slows the process down and guess what? Birth does not go well. So finding a way to eliminate fear is step number one.

Are you someone that will only be able to relax knowing that you’re in a hospital, right down the hall from the operating room should an emergency happen? Will your support team be tense enough to stress you out outside of the hospital? If you answer yes to either of these and you’ve done your research on the safety of birth, then the hospital may just be the best place for you to labor and meet your baby.

On the other hand, will constant beeping from the monitors and people continually coming in and out of your room stress you out? Will you be intimidated by all the wires and the equipment and will the knowledge of an epidural distract you from your natural birth plans? Can you truly feel at home and comfortable on a twin bed and small couch? If these questions raise a concern, consider a birthing center with a homelike atmosphere and a peaceful environment to labor in.

Finally, does the idea of quickly packing your bags and driving to your birth place while having contractions seem chaotic to you? For some, it’s enough stress to disrupt the flow of labor, at least temporarily. Would you be most comfortable in your own home, in your own bed, knowing that as soon as baby is born you can start to settle in to your new life? If this sounds like a dream, why not try for a home birth?

With all of these options available locally, I encourage you to truly consider each one. Take tours of both maternity units and birth centers. Ask your friends about their experiences. Does one option stick out to you more than the others? What does your gut say? Your instincts may know more than you think.

MIDWIVES VS OBSTETRICIANS

Another big factor to consider when choosing a birth place is if you want your birth attended by a midwife or an OB. In Elkhart County, there are different midwives who attend home births, birth center births, and hospital births but obstetricians only attend hospital births. So what’s the difference between the two? Obstetricians are qualified physicians who have gone through many years of schooling. They are well trained in the various complications of pregnancy and are able to use different medical tools during birth such as the vacuum extractor, forceps, and cesareans. Conversely, midwives typically have less years of schooling but are well trained in healthy, normal, low risk pregnancies and birth. Though they do not have the license to treat serious complications, they are diligent at screening for any and all issues that may arise and they follow specific protocol for when to refer a client’s care to an OB if necessary. Therefore, if you are someone who is in good health and you view birth as a normal, physiological process that women have been navigating for centuries, you can be confident that you will be well taken care of by a midwife both in and out of a hospital. On the other hand, if you are high risk or issues arise during your pregnancy, you will likely be cared for best by an OB in a hospital.

COST

Another factor to consider when choosing a birth place is the financial cost. Though money should never be the main reason you choose to birth at a specific location, it is nevertheless, important to consider. In general, a home birth is your least expensive option, followed by a birth center birth. A midwife attended hospital birth will be considerably more expensive and a birth with an OB costs the most. However, you must factor in your health insurance with counting costs. Some insurance companies do not cover home births or birth centers which means you might pay the least out of pocket if you give birth at a hospital. Other health sharing ministries cover home births, birth centers, and midwives at a higher percentage because they bring the overall cost of health care down. Every insurance company and plan is different, so be sure to thoroughly consider your options as you choose where to give birth.

LOCAL OPTIONS

So now that you have an idea of what you might be leaning towards, let’s go a bit more in depth about your specific options in the area. In Elkhart County, Indiana, we are fortunate to have two hospitals, two birth centers, and several home birth midwives. Of course, looking just outside of the county presents you with even more options but for today, we will stick to these five.

ELKHART GENERAL HOSPITAL

The Elkhart General Center for Women and Children is a Baby Friendly Hospital meaning that it values bonding and breastfeeding and follows specific protocol to support those processes. This includes allowing babies to room in with their parents 24-7 and constant support from lactation consultants. Furthermore, nurses will never give a breastfed baby pacifiers or formula without the parents consent. Elkhart General Hospital’s facility is also equipped with an in-depth security system to keep your baby safe and a level 2-B NICU should you need it.

According to the Leap Frog Group, 17.4% of first time, low-risk, full term mothers will have their babies via cesarean section at Elkhart General Hospital putting them well below the natural target (23.9%). Additionally, 2.5% of moms receive an episiotomy here which is better than the national target of 5%.

There are several different obstetricians who attend births at this hospital and the Beacon Medical Group OB/GYN employs a couple of midwives who manage births there as well. As far as pain relief options go, every labor and delivery room is equipped with a shower and most of them have tubs as well for labor, though water birth is not an option. Of course, narcotics, epidurals, and even low-dose epidurals are available as well.

GOSHEN HOSPITAL

The Circle of Caring Birthplace at Goshen Hospital is also a recognized Baby-Friendly hospital that values the family unit and moms are given ample resources to support breastfeeding. They are also armed with a security system to make sure you and your baby are never separated.

This hospital did not report its cesarean or episiotomy rate to the Leap Frog Group.

Fairhaven OB/GYN employs a team of midwives who attend births at Goshen Hospital as long as they are not currently at a birth in the Goshen Birth Center, discussed in the next section. Of course, there are many different doctors who work at Goshen Hospital as well. The Circle of Caring Birthplace has one inflatable tub that can be set up in a women’s suite on a first come first serve basis for use during active labor. However, water birth is not an option in these tubs.

GOSHEN BIRTH CENTER — Currently Closed

The Goshen Birth Center is a beautiful, out-of-hospital option for local women seeking a natural birth. Equipped with 3 birthing rooms and comfortable queen beds, the Goshen Birth Center is designed to feel like home. Big, jetted tubs allow for water births and provide much needed relaxation before and after birth. As birth approaches, the midwives began baking fresh bread which fills the Center with a wonderful aroma. Extended family can enjoy the cozy living room as they wait for the newest addition to arise.

Women who see the Fairhaven midwives and who are experiencing a low-risk, healthy pregnancy have the option to birth here. While there are no narcotics or epidurals for pain relief at the Goshen Birth Center, they are one of the only facilities to offer Nitrous Oxide to take the edge off of the pain. Nitrous Oxide provides the women with a self-controlled, temporary feeling of relaxation during the peak of contractions. As the contraction fades away, the laboring women stops breathing it in and returns to a normal, calm state in between contractions. Nitrous Oxide has no effect on the baby and can be extremely helpful in managing transition or active labor.

After the birth, new moms are treated to a soothing, herbal bath and get to enjoy freshly baked bread and whatever else they may have brought to prepare in the center’s kitchen. Families are discharged within 4-8 hours after birth and a nurse visits and checks up on the mother and baby in their own home twice within the first 48 hours.

Furthermore, the Goshen Birth Center is state-licensed and the Midwifes follow clear protocol for when a transfer to the hospital is necessary. Ambulance drills happen routinely to ensure a quick transfer and the hospital is just three right turns away. The midwife goes with the women to the hospital and remains her primary care provider. While transfers are never fun, these aspects help to make the process smooth and safe.

BLESSED BEGINNINGS CARE CENTER

Located in Nappanee, Blessed Beginnings Care Center is another out-of-hospital option for women. They have 7 rooms equipped with a queen bed, a shower, and a jetted tub in each room. Additionally, they have one room with a whirlpool tub for water birth. Clients also have access to Nubane and anti-nausea medication to help ease pain, if needed. Certified Nurse-Midwifes with their own individual practices attend births here. Usually these midwives do not have hospital privileges so, in the event of a transfer, a hospital doctor takes over the care and the midwife becomes part of the support team. Clients are allowed to stay at Blessed Beginnings for up to 72 hours. Call 574-773-7755 or email blessedbeginningscc@gmail.Com for a current list of midwives to schedule your prenatal care.

HOME

Many of the same midwives who attend births at Blessed Beginnings also attend home births. Birth tubs are available to rent if needed and the midwife brings all necessary equipment for a safe birth. Because birth happens in the mother’s home, the environment is set up exactly like she wants it and she never has to worry about accidentally forgetting to bring certain items since they are already there. Immediately after the birth, the new family can settle in with their sweet addition. Usually the midwife does home visits after the birth as well.

Elkhart County truly is equipped with multiple options for new, local mothers which allows for most pregnant women to find the perfect fit for them. Feel free to reach out if you have more questions about any of these options. I would love to help you find the birth place that is right for you ❤️

Navigating the World of Prenatal Vitamins

January 26, 2018December 7, 2018Posted in Motherhood, pregnancyTagged breastfeeding, pregnancy, pregnancy nutrition, prenatal nutrition, prenatal vitamins, trying to get pregnant, which prenatal vitamin is right for meLeave a comment

It’s no secret that women who are pregnant, trying to get pregnant, or breastfeeding should be taking a prenatal vitamin but with so many different options out there, women are often left wondering if they are taking the right one. I frequently get asked in my Fertility Awareness classes what vitamin I recommend and to be honest, I’m usually like a deer in a headlight when I get that question. I currently have three different bottles of prenatal vitamins in my own home and I used to just take whichever one I felt like that day. So I decided to do a little research to find the number one, ultimate, best, top of the line, comprehensive, but also affordable Vitamin out there. I thought it probably wouldn’t be that hard but after two full work days of searching the Internet, I was ready to give up.

Here’s the thing. I searched the American College of Gynecology (ACOG) website and found the recommended daily values for the Big Four in the world of Prenatal Vitamins: Folic Acid, Calcium, Iron, and Vitamin D. And then I searched the FDA’s website and found this chart and this chart of recommended values for pregnant women BUT even they weren’t exactly the same and neither lined up perfectly with ACOG’s page. I thought maybe one of them was more up-to-date than the other but then when I looked at current labels of vitamins, some of them seemed to line up with one chart, and some lined up with the other. I was confused and stressed and wishing I would have majored in Nutrition in college because there must be something I’m not understanding about all of this.

So, after taking a break from my search, I took a deep breathe and decided that it’s ok to not get this perfectly on the dot. There is no ultimate vitamin out there. Nevertheless, there are plenty of really good vitamins. So how do you decide what’s best for you? Here’s a few questions to ask yourself.

1) How much can you pay for your Vitamins? Many Prenatal Vitamins will cost around 30-40 dollars a month but that number varies widely depending on where you shop. On the other hand, with a prescription from your care provider, many Prenatal Vitamins are free. Remember that any vitamin is better than no vitamin so if you don’t want to pay a whole lot, take the one your care provider prescribes!

2) Can you stomach it? If you’re struggling with nausea or vomiting throughout your pregnancy, swallowing pills can be really difficult. Some prenatal vitamins require you to take just one pill a day while others can be as many five or six. Furthermore, some vitamins may make you nauseous while others don’t seem to be a problem. So if this is an issue for you, the best prenatal vitamin is the one you can keep down.

3) What sources do you want your vitamin to be made from? Is it important to you that your vitamin is completely plant based? Do you want to make sure there are no artificial additives in your vitamin? There are plenty of options out there if you answered “yes” to any of these options but you may have to find them at a health food store or online.

4) Does your care provider approve of it? It’s never a bad idea to take your vitamin to your next prenatal appointment and see what your care provider thinks of it. They can tell you if it has enough of certain vitamins and minerals and not too much of anything else. You may also wish to talk thoroughly about some of the vitamins/minerals covered in the next question.

5) Does it have everything you want in it? This is where things can get a little confusing again but remember, you don’t have to get it perfectly right. Here’s a few things to think about.

Folate or Folic Acid? Almost all prenatal vitamins will have enough folate/Folic Acid but it’s usually one or the other. Folate is a natural substance found in food but Folic Acid is the synthetic form of it. For more information about the difference between the two check out this article.

Calcium — The recommended daily amount of calcium is atleast 1000 mg but most prenatal vitamins only have 200-300 mg included. Do you get enough calcium in your diet (dairy products, leafy greens, salmon, almonds etc) to make up the extra or will you need an additional supplement?

Iron — Many Prenatal Vitamins have the full recommended amount of Iron but if yours does not, you may need to supplement. If you do, look for ferrous gluconate rather than ferrous sulfate because it’s generally easier to digest.

Vitamin D — Vitamin D is important because it helps your body use Calcium to build strong bones and teeth. Be sure you’re getting enough in your vitamin if you’re not regularly exposed to sunlight.

B Vitamins — Thiamine, Riboflacin, Niacin, B6 and B12 are all important and helpful in pregnancy, especially if you are dealing with fatigue and morning sickness. Most prenatal vitamins have some B Vitamins in them but if need extra energy and relief from nausea, talk to your care provider about taking more.

Magnesium — Magnesium is an important mineral that almost everyone is deficient in. In pregnancy, it’s especially important for managing stress, sleeping well, lowering high blood pressure and preventing preeclampsia. Pregnant women are supposed to get around 400 mg of magnesium but there often is not nearly that much in prenatal vitamins. Ask your care provider for guidance regarding this mineral.

DHA — DHA is an omega-3 fatty acid that is vital in building your baby’s brain. It’s found in fish, but it can be really difficult to get enough of it, especially since pregnant women are limited on fish intake. Many Prenatal Vitamins are starting to include DHA but most still do not so consider supplementing if you don’t have one that does.

Probiotics — Finally, probiotics are important for your and your baby’s gut health. Most vitamins don’t have probiotics but there are probiotics specific to pregnancy so consider taking one of those as well.

Remember that most vitamins won’t check off every box so eating a balanced diet ensures that you and baby can grow healthy and strong and you don’t have to stress too much about the exact vitamin you take. While there is no one right answer for everyone when it comes to choosing prenatal vitamins, I hope this helps you decide which one might be best for you! May you have a safe, healthy, and enjoyable pregnancy ❤️

Third Trimester Mocktail

December 20, 2017January 11, 2019Posted in Fitness, Labor, Motherhood, pregnancy, UncategorizedTagged can dates shorten labor, dates, Holiday drink, is it safe to drink red raspberry leaf tea in pregnancy, labor tea, magnesium, mocktail, non-alcoholic drink, nutrients, pregnancy tea, prenatal nutrition, preparing for labor, red raspberry leaf tea, vitaminsLeave a comment

It’s the Holidays and you’re pregnant so you have to skip the alcohol but that doesn’t mean you can’t enjoy your drink. In fact, with this “Third Trimester Mocktail,” your taste buds will be happy and your uterus will thank you. That’s because it contains red raspberry leaf tea and dates, both of which are said to have positive effects on labor and it includes spearmint, fresh raspberries, lemon juice, and honey to create a yummy concoction. This makes it a perfect drink to sip as the ball drops on New Year’s Eve or in the morning for breakfast, or anytime you want to give your body a boost in preparation for childbirth.

Ingredients

Red raspberry leaf tea

Dates

Red raspberries

One lemon

Spearmint leaves

Honey to taste

Red Raspberry Leaf Tea

Red raspberry leaf tea is the base of this drink and has been said to have numerous benefits for all women, pregnant or not. It is rich in vitamins and minerals to support the immune system and is said to lessen menstrual discomfort, ease nausea, lower high blood pressure, and aid the reproductive system to name a few. In pregnancy, red raspberry leaf tea strengthens the uterus so that when labor hits, contractions are more powerful and effective which may make labor shorter and less painful. It may also make the amniotic sac stronger which reduces the chance of waters breaking before labor and it supports a healthy breastmilk supply.

Red raspberry leaf tea is not without controversy, however. Lack of testing means this herb is not exactly scientifically supported and care providers widely vary their recommendations toward it. While some believe the tea can be safely taken throughout the entire pregnancy and may even help protect against miscarriage, other midwives and doctors may advise that it not be taken until the second trimester, the third trimester, the 34th week or even later. As always, consult with your care provider before you start drinking red raspberry leaf tea. If you decide you’re not ready for it, simply substitute green tea in this recipe. It will taste just as good!

Dates

Dates are said to have an effect on the uterus that is similar to oxytocin (the labor hormone). They are a natural laxative and may stimulate uterine contractions. A 2011 study compared the labors of 69 women who ate 6 dates a day starting in their 36th week with the labors of 45 women who ate none and found several significant differences between the two groups. Those who ate the dates had a much easier latent stage of labor lasting an average of 510 minutes compared to 906 minutes in those who did not eat dates. Only 28% of date consumers needed Pitocin compared to 47% of non-date consumers. Furthermore, 96% of those who ate the dates went into labor spontaneously while only 79% of those who did not eat the dates went into labor on their own. Finally, when they checked into the hospital/birth center, date consumers were an average of 3.52 cm dilated and 83% of them had intact membranes while non-date consumers were an average of 2.02 cm dilated and only 60% of them had intact membranes. To read the whole the abstract of the study, click here.

Of course, like most things, the use of dates in pregnancy isn’t supported by everyone and it’s important to do your own research and check with your care provider before consuming a large number of dates. They are high in sugar so if you have gestational diabetes or are closely watching sugar intake, it may be best to avoid dates. The women in the study did not start eating 6 dates a day until they were in their 36th week but a few dates here and there before that time is most likely just fine. However, if you’re uncomfortable with the idea, simply leave the dates out of your Mocktail. No harm there!

Directions

To make your Mocktail, start by bringing 12 ounces of water to a boil and pouring it over your red raspberry leaf tea and a couple spearmint leaves. Add in honey to suit your taste or avoid it all together if you don’t want the extra sugar. Let it steep for at least 5 minutes and then chill in the refrigerator or freezer if you’re in a hurry. Don’t forget to enjoy the sweet little quotes on the tea bag. I just love this one!

Third Trimester Mocktail: Start with Red Raspberry Leaf Tea

As the tea chills, wash your red raspberries and purée a large handful of them in a food processor, saving a few for garnish. Add in a couple of dates (up to six if you’re in your 36th week or later) and a couple more mint leaves. Juice at least half a lemon or the whole lemon if you like tart drinks, add it into the mixture and purée some more. Once you’ve got it nice and smooth, you may wish to strain out all the seeds and chunks of raspberries if you don’t like that in your drink. Skip the straining if you don’t mind them though!

Finally, mix the purée and tea together, give it a good shake, and add in more raspberries and mint for garnish if you desire. Now you’re ready to enjoy your “Third Trimester Mocktail.” I hope you find it easy, delicious, and effective in helping you labor along. Merry Christmas and a Happy New Year, Mama!

First, can you tell us why pregnancy can be so painful for many women?

What are the benefits of seeing a chiropractor in pregnancy?

Are there benefits for women who are trying to get pregnant or who are already in the postpartum period?

Chiropractors who practice on pregnant women often talk about the Webster Technique. Can you tell us more about what that is?

How often should a pregnant woman see a chiropractor?

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Prepare to Ask For Help From Many Different Professionals

Prepare for Second Night Syndrome

Prepare to Make New Friends

Prepare to Trust Your Body

Prepare to Trust Your Baby

Prepare to Breastfeed… A lot

Prepare to Eat

Prepare to Feed in Public

Prepare to Consider Bedsharing

Prepare for Breastfeeding to Be Difficult But Then to Get So Much Easier

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1. REST

2. Stretch

3. Spinning Babies

4. Pamper Yourself

5. Listen to a Hypnobirthing track

6. See a chiropractor

7. Pack your bag with last minute things

8. Drink red raspberry leaf tea

9. Look at your Calendar

10. Go for a walk

11. Prayer

12. Watch a movie

13. Go out to eat

14. Yoga

15. Date night

16. Clean

17. Go shopping

18. Miles Circuit

19. Eat!

20. Do a puzzle

21. Finish any last minute projects

22. Stairs

23. Laugh

24. Bake cookies

25. Dance party

26. Lunges

27. Intimacy

28. Take a bath/shower

29. Write a letter to your baby

30. Bounce on an exercise ball

31. Eat dates

32. Talk about your feelings

33. Play a game

34. Do a normal day

35. Keep it quiet

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1) I took a Baby Aspirin every day.

2) I took a homeopathic called Sulphur once a week.

3) I made sure to eat as much protein as I could.

4) I exercised as often as I could.

5) I ate a lot of cucumbers and grapefruit and drank lime water.

6) I kept up my magnesium intake.

7) I took a Vitamin D supplement.

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Ingredients

Red Raspberry Leaf Tea

Dates

Directions

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