Semi-Crunchy Mama®

Why We Chose Baby Led Weaning

How is your relationship with food? Do you get enough veggies? Do you stress eat? Are you a sugar addict?

This isn't to judge you - most of us struggle with food in some way or another. I'm not immune, either, I just have more tools than the average person.

After working with health coaching clients who still struggle after twenty or thirty years, when it came time to feed my son solids, I wanted to do it "right." Time for some research.

When most of us picture introducing solids, I'd imagine this is the image that comes to mind:

Most parents start their babies on solids waaaaaaaaaaay too early

Most pediatricians recommend introducing solids around 4 to 6 months. The American Association of Pediatrics and the World Health Organization recommend exclusively formula or breastmilk until 6 months.

A 2013 study from the AAP showed that in a sample of over 1300 people, "40.4% of mothers introduced solid foods before age 4 months. The most commonly cited reasons for early introduction of solid food were as follows: “My baby was old enough,” “My baby seemed hungry,” “I wanted to feed my baby something in addition to breast milk or formula,” “My baby wanted the food I ate,” “A doctor or other health care professional said my baby should begin eating solid food,” and “It would help my baby sleep longer at night.”"

I started my son a little after 6 months (he had a cold so we waited until he wasn't congested). In retrospect I would have waited even longer. He was sitting up decently but didn't have a developed pincer grasp (ability to hold something between two fingertips). I was planning to offer a mix of purees and finger foods, but he threw up applesauce and I got tired of cleaning it up.

So we went with straight Baby Led Weaning (BLW). And I'm so glad we did.

Why Baby Led Weaning Was Best For Us

The "weaning" here is the British term. Americans tend to think of weaning for babies as "stopping breastmilk consumption" as opposed to "gradually reducing breastmilk consumption by introducing solids." So if you prefer the term "baby led solids," go for it.

Our decision came down to a few things:

- I'm lazy. I was skeptical of commercial baby food but didn't really want to make my own. BLW meant we could offer the same (or very similar) foods to what we ate.
- I have strong feelings about bodily autonomy for kids (and everyone), so giving my son control over how and what he ate held a lot of appeal.
- In my coaching practice I've spent a lot of time helping clients re-learn how to listen to their own bodies, so it made sense to me to let my son tune into his own hunger signals instead of me trying to guess.
- A major reason to start with purees is because babies push food out due to their tongue thrust reflex - their natural protection against choking. If you wait until their tongue thrust reflex is gone (a sign that they're developmentally ready to eat solid food), they can simply eat table food.
- When you start with purees, babies learn to swallow first, then chew. With BLW they chew first, then learn to swallow. They'll eventually get chunky or finger foods, so why not just start there?

Now at 3 years old, my son eats a wide variety of foods. He loves fish, mushrooms, and seaweed just as much as macaroni and cheese. He eats chlorella tablets like they're candy. He also eats candy, but asks for a few pieces and then moves on.

Is it because of his personality, or because of how we introduced and offered food from the start? I don't know for sure, but there isn't much I'll change this fall when it comes time to start our second baby on solid food.

Want to know more?

If you're near San Diego with a baby around 3-9 months, I would love to see you at one of my monthly in-person classes in Hillcrest.

Doesn't work with your schedule or live too far away? Now you can now take the class anytime from anywhere!

The online version of Introducing Solids with Baby Led Weaning is ready to go. Just CLICK HERE for more information.

I would love to support you.

7 Reasons You Should Have a Doula

Babies, Birth, Pregnancy
0 comments

dou·la
/ˈdo͞olə/

noun: doula, plural noun: doulas

1. a woman who is trained to assist another woman during childbirth and who may provide support to the family after the baby is born

I've only had 3 major fights with my husband in over a decade spent together. One was about artichokes. Another was about fabric scissors. The third was an actual shouting match - 5 years before I was even pregnant - while walking down the street in downtown Minneapolis about doulas.

"I don't like doulas," my husband sniffed.
"What? Why? What do you even know about doulas?"
"What do they even DO? I think they're annoying. Why would you need one? Isn't that what the doctor is for?"
"YOU HAVE NO IDEA WHAT YOU'RE TALKING ABOUT."

Fast forward to 2013.

"Honey," my husband chirped, "my co-worker's wife is pregnant! I asked if they had interviewed doulas yet. He had never even heard of them, so I told him they have to have one."

Doula literally comes from the Greek term for "woman servant," and a doula serves as support for you (AND your partner) during pregnancy, labor, and the postpartum period.

Why would you want a doula?

The presence of a doula has been shown to reduce labor times and improve birth outcomes for both mother and baby. My favorite statistic is that even a doula simply sitting in a chair in the room without actively doing anything else has improved outcomes! Amazing.

The real question is why wouldn't you have one?

A big factor for us was that we didn't know which midwife or OB would be at our son's birth. Knowing my personality and my desire for an unmedicated birth, I knew that having someone I trusted and felt comfortable with would be key for me to relax. We had also never experienced birth before and wanted someone on our team, not the hospital's, to help guide us through it.

What does a doula do (and not do)?

A doula does NOT advocate or speak for you. She is there to support you. Some doulas are massage therapists and may offer bodywork, give counterpressure during contractions, offer aromatherapy options and other comfort measures. Our doula was instrumental in guiding us through early labor and helping us decide when to leave for the hospital. What was most valuable for us as first time parents was her experience of witnessing birth to let us know what was normal.

I still say she was 80% for my husband and 20% for me.

A doula does not speak on your behalf. She may say something like, "You said you didn't want an epidural. The nurse is offering one. Do you want to try to get through a few more contractions before you decide?" Or she may say, "You said you didn't want an epidural, but it's been a long time and you seem really tired. Do you want to discuss your options?"

Where do you find a doula?

A trusted friend or family member can be a doula, but it should be someone you're comfortable with since they'll be present when you're in a vulnerable state during labor.

DONA is the group that certifies trained doulas, and you can search for a local match who is available around your due date at DoulaMatch.net. It doesn't make them a better choice necessarily, it just verifies that they have training and some experience.

How do you pick?

We found a list of local doulas, visited their websites, contacted several to make sure they were available, and interviewed 3 doulas. We really liked them all, but we chose the one who provided what we felt was the personality we needed in the delivery room. I'm very organized and responsible, so I wanted someone with a softer presence.

Many cities have doula meet-and-greet events so you can mix and mingle with a group of doulas and decide who you might want to interview. Then of course their schedule and pricing needs to be a good fit.

People are sometimes surprised at the cost of doula support, but they can only take so many clients due to the unpredictability of birth. Most also offer prenatal and postpartum support, may have additional lactation training, and probably need childcare for their own kids for the potentially long-haul of your labor.

Some may work on a sliding scale, offer payment plans or trades, or there may be student doulas in your area with less experience and a lower cost. Several we met offer discounts for homebirths since they're not always covered by insurance. The earlier you make a decision, the earlier you can budget for it.

When my husband and I started talking about trying for another baby, one of his first questions was, "Do we just have the same doula again? Is that a thing?"

But do I NEED a doula?

Of course not. And some women prefer their mother, sister, or friend to act in a similar capacity.

But if you have the option, I can't think of a reason NOT to have that additional help.

Did you have a doula at your birth?

Want to stay in the loop?

Let's be honest - you'll forget to check back. Because mom brain is real.

Introduction to Solids: Baby Led Weaning

Uncategorized
Comments Off on Introduction to Solids: Baby Led Weaning

If your baby is approaching the 4-6 month range, it's time to start thinking about feeding your baby solid foods. But where to start?

Many pediatricians still recommend spoon-feeding purees to your infant, but what if there was a method that involved less work for you and built a better foundation for a healthy relationship with food for your child?

Enter baby-led weaning.

Starting solids doesn't have to involve jars of gross mush or hours steaming, pureeing, and freezing cubes yourself.

Baby led weaning follows your child's own cues for readiness to set him or her up with a healthy relationship to food and their body.

In this 90-minute class we will cover:

when the ideal time is to start solids and why
what foods are best for what ages
how and when to introduce allergenic foods

You'll form a foundation for confidently feeding your baby, and receive a list of suggested items to buy, and a chart of when to introduce which foods.

The class is an hour and a half and includes time for questions so you can ask about specific situations for your child. Best of all, you can join from the comfort of your home via phone. I will also record the class in case your baby wakes up and you have to step away so you can listen later. The recording, along with an emailed handout of notes will give you a reference as you progress on your feeding journey.

The Paradox of the Lonely Mother

After becoming a mother you're rarely alone. My son's favorite place has always been pressed against me at all times.

(I'm not sure how dads get a free solo pass to the bathroom but there has to be some mystery left in the universe.)

Yet, at the same time, motherhood can be extremely isolating.

We no longer live in village communities where extended multi-generational families care for each other. I'm not romanticizing this idea, but as someone whose immediate family lives thousands of miles away, there is a certain appeal.

We feel pressure to bounce back, whether it's into our pre-baby jeans, fitness routine, work schedule, or other obligations.

Yet we have no idea how motherhood will change us. No matter when (or if) we fit back into those jeans, a different person is putting them on. Our lives revolve around different needs and priorities, few of which are our own.

I have over 1,000 friends on Facebook, yet do I really know what's going on in their lives? I talked to a friend recently on Skype and said, "I know all about your kids' sleep schedules, but how are YOU?"

I love all the connections I have on social media to share experiences, yet how deep do those connections go? And what experiences do we actually share?

I'm guilty of this myself.

Every night I post three "daily positives" on my Facebook wall. They range from moments of gratitude to fun things we did or silver linings I experienced that day. Some days I truly have to dig deep.

Those posts are for ME.

But when other people look at them, they may think everything over here is sunshine and roses all the time.

I don't post about the breakfast my son threw on the floor that I had to clean up, or the potty accident he had, or how he ran out the back door naked while I was trying to clean up the afore(not)mentioned messes. I don't want to dwell on those moments in my own life.

I don't want to constantly read about those moments from others, either, to be honest.

Like I mentioned to a friend, people don't get dogs so they can pick up poop, but that's also part of the deal.

But I know that my posts play into the idea that everything is going well all the time. And that's not true.

After this topic came up multiple times in a week, I organized my first mama circle here in San Diego. I have never led anything like this before and wanted to make sure it worked like I thought it would. It ended with everyone in tears and a group hug. It was amazing.

The most voiced comment? "I thought I was the only one."

You're not the only one.

It's hard to be vulnerable at all, let alone when we're chasing our kids at the park or trying to stop our toddlers from eating food they found on the ground or changing a diaper. It's hard to maintain a complete train of thought when we're parenting, let alone finish a sentence - or truly listen to one. It's hard to truly connect.

Humans are social animals. Even introverts need to be heard and understood.

Mothers Circle is held the second Friday of the month in San Diego. To hear about upcoming circles, or upcoming training to hold your own circles, get updates by email.

One Month of Meal Planning (Gluten-Free and Vegetarian)

When I ran my January meal planning challenge, it was as much for me as for everyone else. I loved seeing what everyone else was making, what their goals were, and what changes they saw during the month.

At our house, our goal was to save time, energy, and money - plus try to use up some languishing pantry items stuffed in the mysterious depths of the cupboards or freezer. And we did! Sure there were a few days that we had to switch around due to life happening, but it was a relief to avoid the last minute decision making of what to make for dinner.

Overwhelmed at the prospect? I have an online meal planning workshop coming up. Or for more tips, check out my meal planning Pinterest board!

I only plan 4 dinners each week since we usually have enough for leftovers at least once, plus we have dinner at a friend's house most Thursdays. My husband works weekends and we often have activities, so I keep those nights open.

We also get a CSA (community supported agriculture) box of local veggies each Thursday at the farmers market, so we incorporate those as much as possible. We eat a little seafood at home, otherwise I'm vegetarian, and I'm currently not eating gluten, either.

Week 1

Polenta with Peppers and Mushrooms
Broccoli Cheddar Soup
Spinach and Artichoke Quinoa Casserole
Homemade Gluten-Free Pizza

Week 2

Chickpea and Mushroom Polenta (we didn't love this one)
Lentil and Hominy Chili
Gluten-Free Crispy Orange Cauliflower
BBQ Tempeh Tacos with Shredded Cabbage

Week 3

Black Bean Enchiladas
Wild Rice Soup
Cold Vietnamese Noodle Bowls
Grilled Veggies

Week 4

Homemade Gluten-Free Pizza
Black Bean Tacos
Vegetarian Chili with Gluten-Free Cornbread
Stir Fry

What are some of your go-to meals?

If your best meal planning intentions end up in a mess of recipes and guilty takeout, you're not alone. Join me from home (wear your PJs, I won't judge) and we'll cover strategies to finally get you started with my online meal planning workshop.

The Biggest Secret of Parenting

Before my son was born I read a lot more about birth than parenting. Considering that information only covered about 12 hours from my first contraction, I had a lot of catch up to do once he arrived.

And wow, the learning curve felt steep. When he was around 10 months old I finally read this article about features of a high needs baby. My son met 11 of the 12 criteria.

I just thought all babies were like that because he was the only one I had.

Other moms' mentioned their high-needs babies and I thought about how terrible that sounded - my son wouldn't sleep longer than 37 minutes, had to be constantly held, and went from 0-to-hysterical in 3 seconds flat. And they had it worse?

Apparently not. Whew.

(Looking back I have no idea how I survived those first two years with my sanity relatively intact, though that's up for debate.)

Entering my third trimester of pregnancy with my second child I vacillate between peace and panic. On one hand, at least I have some idea of what to expect.

On the other hand, I have some idea of what to expect -- plus a 3-year-old. Hold me.

Parenting Secret: None of us have ANY IDEA what we are doing

With my first I felt intense pressure to "do it right." I wanted to read all the books and articles and expert opinions.

Then I learned that anyone who tells you there is one way to do anything is selling you their book.

Do I give weight in to experienced professionals say and what studies can show us? Yes. But the most important thing is doing what works for me and my family. I am the expert at my children.

So I'll stock up on strategies for smooth transitions for siblings, but this time I will have fewer expectations of myself. Because I don't know much about THIS baby yet.

In a class with Pam England (author of Birthing From Within) she explained her philosophy of "B+ Parenting."

She said that none of us can ever be a perfect parent. When we think we can, we set ourselves up for failure. Instead, she says, aim to be a B+ parent. Better than average, but without the pressure of never screwing anything up.

We will inevitably screw up.

That's what parenting is about. It's picking our battles and trying not to screw up too bad while loving the crap out of these little imperfect humans. We're learning along with them.

You're doing the best you can with what you have available at the moment. That's enough.

You're enough.

Not feeling like it lately? Motherhood can be an overwhelming hamster wheel of laundry and trying to remember what else you need to do.

If you're feeling stuck and don't even know where to start, you're not alone. If you need a hand to make the leap, I'd love to offer mine.

Want to stay in the loop?

Let's be honest - you'll forget to check back. Because mom brain is real.

Where Should I Give Birth?

“Oh, you had your baby at home? Yeah, we were gonna do that, but we wanted our baby to live.”
- Jim Gaffigan, Mr. Universe

How are you feeling, Mama?

Let's be honest: first trimester kinda sucks.

Hormones flood your system. Your digestive system is on strike with each part protesting something different. You're exhausted, possibly bloated and nauseous, and may not want to explain why to your employer or friends yet.

I once described the first trimester of pregnancy as similar to having mono, but without the sore throat. The kissing disease, indeed. And just like in college, you have plenty of studying to do.

Because in addition to choosing your future child's favorite sports team and college major, you also have to decide the location in which your baby will exit the cozy mobile home that is your uterus. (Don't worry about the decor, newborns can only see about 8-12 inches away at birth!)

Hospital

Almost 99% of U.S. births take place in hospital labor and delivery units, and physicians attend 86% of them. This is based on cultural norms, and probably on your health insurance coverage.

(Note: This would be a great time to review your maternity coverage to avoid dropping your newborn in shock and horror when you get your hospital bill. We were asked "cash or credit?" about 2 hours after I squeezed our son out of my body.)

Photo credit: Ariel Dolfo

Why most expecting mothers choose a hospital:

It's expected, so women may not know there are other options
Insurance coverage may not cover anything else, at least not obviously
High-risk pregnancies, which make up about 15% of hospital births, are generally not eligible for alternative locations
Concern that something will go wrong and wanting to be at a hospital just in case
Medically necessary induction or Cesarean birth

Some hospital birth statistics(*):

The Cesarean rate is around 33% for low-risk women (health organizations look for 10% as an acceptable level)
87% of laboring mothers receive continuous fetal monitoring and 76% are restricted to bed
80% receive IV fluids
43% have labor induced, and 47% have their labor accelerated with medication
92% give birth lying on their backs

Birth Center

According to the American Association of Birth Centers, a birth center is "a home-like setting where care providers, usually midwives, provide family-centered care to healthy pregnant women." Though much less common than a hospital setting, they can be a great midpoint between a medical hospital environment and a home birth.

Relaxing in the birth tub at the birth center

Photo credit: Vuefinder Photography, San Diego Birth Photographer

Some reasons women choose a birth center:

Low-risk pregnancy with little need for medical care
Preference for a "wellness" model of prenatal care
Desire to avoid artificially induced labor or other interventions
Traumatic associations with a previous hospital birth

Some birth center statistics(*):

84% of women who planned to were able to give birth at the birth center
Even with women who transferred to the hospital, the overall Cesarean rate was only 6%
Less than 1% of women had to transfer to the hospital during labor, and over half were still able to have a vaginal birth
The average birth center birth costs roughly half that of an uncomplicated vaginal birth in the hospital

Home Birth

Fewer than 1% of American women choose to give birth at home (compared with around 2.5% in the UK and around 20% in the Netherlands). Statistics can be hard to come by since they are less common, and there is a difference between a planned home birth and an unplanned one (baby arrives quickly, for example).

Photo credit: Ariel Dolfo

Some reasons women choose home birth:

Control (fear of medical interventions at the hospital)
Comfort - no travel required, able to stay in familiar surroundings
Cost - home birth can be less expensive than a hospital birth
No need for childcare if not a first birth

Some home birth statistics(* and *):

Between 2004 and 2010, the number of home births in the United States rose by 41% (from ~.5% to ~.7% of total births), and only 22% were first births
Of planned home births studied from 2004-2009, over 89% were able to give birth at home
Cesarean rates were 5.2%
Postpartum transfer rates were 1.5% for mothers and 0.9% for infants

Well that's a lot of math, isn't it?

How is a hormonal, exhausted, overwhelmed mama to choose? Especially when they like to throw around statistics involving death.

Take your risk factors into account and you may find the hospital is the best place for your birth.
Talk to your partner. My husband's only request was that I give birth in the hospital, though he was eventually willing to consider a birth center. (We are planning a home birth for our next child.)
Think about how far you (or your caregivers) are from that location.
Know your budget and the costs of what is and isn't covered by your insurance - it may surprise you.

Whatever you decide, know this:

You can absolutely have a beautiful, peaceful natural childbirth experience at a hospital, or birth center, or at home. You can absolutely have a beautiful, peaceful childbirth with an epidural. You can even have a beautiful, peaceful Cesarean birth.

If you feel drawn toward a birth center or home birth but are nervous, tour/interview the facility/midwives. You can always opt for the hospital anyway.

More about birth plans next time. Happy gestating!

The Sh*tty Side of Pregnancy (Literally)

On the other end...

My last post covers what you may be putting into your body, but there's also the topic of what comes out. Or doesn't.

Yep, I mean constipation, one of the most annoying side effects of pregnancy that hits you like a brick. A brick that won't move. Right in your colon.

Hit back with a full frontal (middle?) assault of tons of water and fiber. If you're having trouble drinking enough water, try adding fruit (citrus slices, strawberries), cucumber slices, or mint for a hint of flavor. Your goal should be around half your body weight in ounces of water per day (if you weigh 130 pounds, aim for 65 ounces of water and see how you feel).

Drinking a large glass of water first thing in the morning can help ward off nausea and headaches, and it help get things moving in your GI tract as well. If you're up to it, physical activity also stimulates digestion, so a walk or other exercise is not only good for you, but good for your gut.

"Fiber" doesn't sound sexy, so think in terms of:

eating whole grains instead of refined ones
incorporating nuts and seeds
snacking on fresh and dried fruit
and adding dark leafy greens to your diet (try a smoothie, or sauteed with eggs)

It's not as hard as it sounds. Try brown rice or whole wheat pasta instead of white. Eat some trail mix. Have fruit available at all time. Opt for a side salad instead of fries when you eat out.

Have you ever eaten too many blueberries or prunes in one sitting? No such thing when you're baking a baby. And those micronutrients in leafy greens include the folate you need to help in the earliest days of your pregnancy.

What about supplements?

Normally I'm a whole food, plant-based kind of girl, but sometimes you need a little oomph. I pretty much ate cereal and yogurt my first trimester. Nothing with flavor sounded good and I was too tired to cook.

Some groups suggest eating tons of organ meats and a zillion fermented things. No thanks, guys. I barely have an appetite anyway, and my own organ meats are having a hard time. But if you need a little energy boost and are worried, these can help.

(This is not medical advice and should not be construed as such. This is what I have personally taken, however, and have recommended them to clients and friends. Amazon links are affiliate links, so if you purchase the items I suggested I get a few cents from it.)

Floradix. This liquid iron supplement is non-constipating. It tastes like juice stirred with a rusty nail, but I felt less fatigued after only 2-3 days of taking it.
Your prenatals. A vitamin supplement doesn't cancel out a bad diet, but it can help smooth over rough patches. Also, your body is drawing on your nutrient stores to build your placenta and baby, so you need to replenish them for yourself!
Magnesium. There is a range of opinion on rates of magnesium deficiency, but taking a little too much isn't dangerous, it just can give you diarrhea. If that happens, back off! Magnesium is the active ingredient in milk of magnesia, a laxative. As a side bonus, magnesium can help those restless legs and cramps at night, too. Several friends swear by this calcium-magnesium combo (just don't take it with your iron supplement since calcium can inhibit absorption).
Vitamin D3. 95% of American adults are deficient in vitamin D. Most of us aren't out in the sun long enough with enough skin exposed to get enough naturally, and while foods are fortified with it, we're still not getting enough. Vitamin D helps with the absorption of other nutrients as well as sleep. (It's also important when you're breastfeeding.) I recommend at least 5000iu. You'd have to take about 40 bottles at once to overdose, and it doesn't store in your system, so you can't take too much without trying.

Is it nap time yet? I thought so.

Happy pooping!

Can I Eat That If I’m Pregnant?

Ok, let's talk happy hour.

By now the newness of pregnancy may be wearing off.

How much reading have you done so far? The self-declared "bible" is What to Expect When You're Expecting. The subtitle should be "Horror Stories to Keep You Up at Night Between Bathroom Trips for the Next Nine Months."

Instead they just call it "America's #1 pregnancy book." Weird choice, but whatever!

I dutifully checked a copy out from the library and started reading, but I didn't even make it through the first trimester. This from someone who sat through the entirety of Battlefield: Earth in the theater.

The conflicting information out there about what you can and can't eat during pregnancy is enough to drive someone to drink - except that's off limits, too!

...Isn't it?

DISCLAIMER! I'm not a medical professional and I'm not saying you SHOULD do anything I say, I'm just telling you what *I* did. Please do what feels comfortable for you based on your research and professional advice, and don't sue me. I'm going to have to feed a teenage boy in a decade or so and need to invest that ish. Thanks!

The most common questions I hear are about alcohol, sushi, and soft cheese.

BOOZE, yay or nay?

Women in Europe are advised to have only a few drinks a week. Our litigious society in the Land of Malpractice isn't willing to say you can drink, but there's a difference between having a glass of wine and tossing back a 40 of Mickey's in the parking lot.

My husband likes to point out that if drinking any alcohol during pregnancy was harmful, we wouldn't have the French, Italians, Irish, Austrians, Germans, Russians... You get the idea. He also took his duty of "drinking for two" very seriously during my pregnancy.

That said, alcohol smelled and tasted awful to me for most of my gestational tenure. While I wasn't opposed to drinking in principle, it didn't appeal to me in practice anyway. I'm not saying you should take it up, either, but a glass of wine your third trimester can actually help you relax according to some midwives I know.

SAY CHEESE!

Back away from the cheese plate of CERTAIN DEATH. Right?

Listeria bacteria are actually quite common, but pregnancy's immune suppressing qualities make moms-to-be 20 times more susceptible than average to falling ill from exposure. The concern is unpasteurized varieties of cheese, usually soft and blue ones. The irony is that the U.S. outlawed most unpasteurized cheeses that aren't aged for 60 days (figuring that soaking in salt for 2 months will kill off the bacteria) in 1949.

Heat kills the bacteria which is why cold cuts are also at risk, as are coleslaw, hot dogs, and chicken. Cold cuts aren't really doing you any nutritional favors, and listeria would just be the disgusting icing on the salty meat cake. Ewww.

The cheese probably won't hurt you, but there are a lot of alternatives since most cheese isn't a risk.

SUSHI

Mmm, sushi. First off, "sushi" actually means "vinegar rice," so there are plenty of fish-free options no matter what you decide. The recommendation to avoid uncooked fish apparently stems from concern for a particular parasite found in fish. Specifically found in freshwater fish which aren't used for sushi. This parasite is killed by flash freezing, which is required for all fish (including sushi-grade) that's served in the U.S.

So don't eat sketchy back alley sushi, whether you're pregnant or not. My bigger concern would be avoiding fish with high mercury levels like tuna.

If you're afraid of food poisoning, it's anecdotal, but I know more people who have gotten food poisoning from fast food than from sushi, and no one is saying all pregnant women should avoid Wendy's. Well, that's not true, because I am. Consider yourself warned!

CLICK HERE for my favorite resource of "Things Pregnant Women Supposedly Shouldn't Do" over at Pregnant Chicken.

Wow, that was long.

You should go take a nap.

Congratulations, you’re growing a baby!

Isn't that crazy? And exhausting!

When you first get pregnant, your body kicks into baby-building mode by flooding your system with HCG. I like to think of it as a reverse hormone hangover (the higher your blood alcohol, the bigger the headache; the bigger the spike in hormones - twins, for example - the stronger symptoms you may have).

Did you know less than half of pregnant women experience morning sickness? If you were surprised that you weren't terribly sick, you're not alone. If you WERE terribly sick, you're a special snowflake and it sucks to be you. Sorry!

First up: growing a placenta.

Growing is HARD WORK you guys, that's why kids take naps. And so should you. Resistance is futile, so just cave in now -- you'll feel better, I promise. I was just lucky I work at home because I took 2 naps a day. I even turned down a job offer because it would interfere with my nap schedule. #naps4eva

So! There's a 50/50 chance you're nauseous, you're so tired you can barely sit upright, and now you have to feed yourself?

Well, crap.

A few thoughts on eating during early pregnancy

A puppy dies every time someone says, "You're eating for two!" You are eating for 1, plus a clump of cells the size of a pea which requires no extra calories.
Lightning should strike people who say, "The baby takes what it needs." The baby can't take what's not there, so if you are low on folic acid, so is the baby.
There is no such thing as too much fiber during pregnancy. The same goes for water. True story: I once ate half a watermelon by myself one day when I was pregnant with no deleterious side effects. (Yes, then I took a nap.)

Do I really need to take prenatal vitamins?
As a health coach, I work with clients to get nutrients through whole foods. However, pregnancy is tough and exhaustion can take a toll on your desire and ability to cook. Taking vitamins isn't going to hurt you or the baby, and will probably help. Missing a dose will not cause your child to have webbed toes or something.

My first trimester diet staples were Greek yogurt and cereal because that's all I could tolerate or prepare. Taking a prenatal vitamin reduced my stress about trying to cook. There was also a major heat wave when I was pregnant and Ryan Gosling coming over for a home-cooked meal would not have enticed me to turn on any appliance.

Other ideas for easy, nutrient-rich foods:

Fresh fruit has fiber and water - double win! Dried fruit can be high in sugar, but is a great snack combined with nuts for slow-digesting fat and protein.
Green juice and green smoothies flood your system with nutrients but don't take much work. Especially if you just grab one at the juice bar. Make sure it's not too fruit-heavy.
If you normally cook a lot from scratch, don't feel guilty getting pre-cut fruit and veggies, or getting take out more often. Focus on getting enough protein and iron, then just try to eat as much fiber as possible.
Protein can help reduce nausea and fatigue, plus it keeps you full longer. I ate a lot of eggs. If you can only tolerate carbs, at least make them whole grain to prevent spiking your blood sugar.

Many pregnancy books suggest meal plans that are more food than many women want to eat. Your blood volume increases by 50% or more, and dehydration can masquerade as hunger. Drink a metric crap-ton of water (start with half your weight in ounces - so 140 pound woman should drink 70 ounces of water) every day, take your vitamins, and do your best.

Next time: What NOT to eat. ...Or can you?

Now go take a nap. You've earned it.