Trusted Information for Healthy Pregnancies
tips
It’s All About Leverage: Opportunities to Create
Oct 12th
At our recent Health Activist Meetup, media guru Carissa O'Brien led an exciting breakout session focused on creating engaging content by utilizing multimedia and video. Carissa's group of enthusiastic Health Activists began by sharing stories about their use of multimedia, or lack thereof, and we quickly discovered that even with little time, little money or little experience, we could create awesome interactive content!
Opportunities to capture content happen all the time - in the work place, at meetups, in the grocery store - everywhere! Keeping your eyes open for chances to create content seems easy enough, but being quick on the draw and taking a moment to actually snap a photo or record someone's thoughts can be a bit trickier.
Use these 3 key takeaways to get started and you'll find creating multimedia content to be fun and easy!
1. Be aware of opportunities to create content
- Take advantage of all opportunities
- Keep in mind that multimedia can include many types of content
2. Utilize content created by others
- Content does not need to be created by you
- Different voices offer more perspective
3. Create, don't wait!
- Don't allow inspiration to pass you by
- Take advantage of moments of inspiration
Want more? Carissa also shares her thoughts on the breakout session at Dash of Madness. And you can find more helpful tips and notes from our session in this post! Have any tips or tricks to add? Share them with us!!
Want to get involved now? Check out our Health Activist Vlog Carnival! It's a great way to try your hand at video, share your Health Activist story, and be entered to win cool prizes! We hope you'll try your hand at creating multimedia content soon - and when you do, please post a link in the comments!!
Happy creating!!
How did Mother’s Day Come About?
May 7th
Mother's Day is a special day to honor mothers everywhere for their sacrifice, dedication, endless patience and limitless love.
Mother's Day was first suggested in 1872 by Julia Ward Howe (who wrote the words to the Battle Hymn of the Republic) as a day dedicated to peace. She began holding an organized Mother's Day meeting in Boston, Massachusetts every year. But it wasn't until 1907 when Anna Jarvis of Philadelphia began a campaign to establish a national Mother's Day. Ms. Jarvis persuaded her mother's church in Grafton, West Virginia to celebrate Mother's Day on the second anniversary of her mother's death, the second Sunday of May. By the next year Mother's Day was celebrated in Grafton as well as Philadelphia.
Mr. Jarvis and several of her supporters began to petition ministers, business and community leaders and politicians in their effort to establish a national Mother's Day. In 1910, the governor of West Virginia proclaimed the second Sunday in May as Mother's Day and just a year later every state celebrated it. In 1914, President Woodrow Wilson officially proclaimed Mother's Day as a national holiday that was to be held each year on the second Sunday of May.
Take advantage of your special day and treat yourself to something special - from something as small as a decadent dessert to a full-on day of celebration. And if your partner seems to be stumped and needs some help coming up with a special way to celebrate and honor you this Mother's Day, here are some hints:
- Spa day - Send her to a local spa for a day of pampering to relieve her aching back, swollen ankles, and pregnancy stress. If this isn't financially feasible, treat her to an at-home spa day. Give her a foot and shoulder massage, then let her relax on the couch with her feet up and a stack of her favorite magazines or DVDs while you cater to her every whim.
- Couple's Day - If this is your first baby, you only have a few months until finding time to be alone (and awake) together becomes a challenge. Take advantage of this opportunity and arrange to do all your favorite things together. Be sensitive to what she can't do now that she's pregnant, such as riding a bike, and focus on things she can still do and enjoy.
- Indulge Her - What are her favorite dishes? Is she a choco-holic? Indulge her food fantasies by making her favorite foods or splurging on meals at her favorite restaurants, complete with dessert and treats.
- The Basics - Who can argue with jewelry? It's a guaranteed hit. Select a meaningful piece, such as a necklace featuring a charm of a baby rattle or baby's feet. Don't forget a huge bouquet of flowers to let her know how much you admire and love her.
- Pour Your Heart Out - Write her a love letter telling her exactly how much you love her and how excited you are to share with her the adventure that is parenthood.
Happy Mother's Day from all of us at ParentingWeekly! May this be the first of many!
Source
7 Tips to Get Ready for Breastfeeding
May 6th
The world tells us breast is best, but when you're pregnant for the first time, planning to breastfeed can be intimidating.
All the conflicting advice doesn't help -- toughen up your nipples! No, don't touch them!
You're going to be leaking milk like crazy! No, that milk won't come in for days after baby's born!
The Stir got the skinny on what you really need to know to be ready to breastfeed from Laura Keegan, a family nurse practitioner and author of Breastfeeding With Comfort and Joy: A Photographic Guide for Mom and Those Who Help Her, who maintains a holistic family practice in southern Dutchess County, New York.
"Communication with your partner, family, and friends about your plans to breastfeed and what you'll need from them in the early weeks is THE most important component of breastfeeding preparation during pregnancy," says Keegan. "There's a learning curve experience to breastfeeding and everyone in your circle needs to be prepared."
Chat up your family. Limiting visitors postpartum is recommended by the World Health Organization's Baby Friendly Hospital guidelines to get acclimated to breastfeeding. But you'll have to tell grannies and aunties beforehand.
"A good rule for visitors in the first weeks is to limit their stay to 15 minutes per visit and request that they bring a meal," Keegan says. "To provide perspective, in cultures where breastfeeding is the norm, women and their families have a period of 40 days with minimal visitors and activities outside the home combined with full support from their community in terms of meals and child care."
Talk to your partner about what to expect. "Although it's difficult to anticipate the experience of a crying baby having difficulty taking the breast in the middle of the night, it's important to talk about the importance of staying calm and focused during those challenging times and understanding and anticipating that it's a normal part of the learning curve," Keegan says.
Talk to your health-care provider. "Let them know that you want to have your baby placed immediately on your chest at birth and to delay all routine procedures until after you've had time skin to skin with your baby, allowing your baby the opportunity to feed within the first hour of birth," Keegan suggests. "Consider writing a birth plan to communicate your preferences, because how you birth your baby can impact breastfeeding. With a Cesarean birth, the baby can be brought to the chest and feed even as the incision is being closed."
Find a pediatrician with breastfeeding expertise or a lactation consultant. "Ask if someone will be able to observe and evaluate your baby feeding during an office visit, if there's a concern about the baby’s weight," Keegan says. "Have a phone number available for a trusted lactation specialist or consultant in your area to call should you need assistance."
Talk to the hospital staff. Ask for the baby to "room in," and let them know there should be no use of artificial nipples (i.e., pacifiers, formula bottles).
Find breastfeeding moms. Talk to them for tips now but also so you'll have someone to reach out to when baby comes. They can work with you on ways to hold the baby that "facilitate ease in breastfeeding rather than the ways you may be accustomed to seeing for bottle-feeding," Keegan says.
"In cultures where breastfeeding is the norm, moms hold their babies more to the center of their bodies than you might expect because with bottle-feeding, we hold our babies more to the side of our bodies for bottle placement," she explains. "This bottle-feeding imprinting causes many unnecessary challenges for breastfeeding, and the desire to correct this imprinting was the inspiration for Breastfeeding With Comfort and Joy."
Talk to your boss. "Seek out comfortable places to nurse in advance for when you're on the go, so you'll feel prepared to nurse outside your home in comfort just as a bottle-feeding mom is comfortable nursing outside her home," Keegan suggests.
Why Prenatal Care Matters during Your Pregnancy
Apr 30th
It is important that pregnant women see a physician more often than just to confirm their pregnancies and to have their babies delivered. Quality prenatal care by an established OB/GYN or nurse practitioner throughout the entirety of the pregnancy is the best way to monitor a baby's growth and to identify any problems or complications early on, before they become a health threat to the future mother or her unborn child. During these prenatal visits, a mother-to-be is also educated on how to care for herself during a healthy pregnancy, and also how to manage unique circumstances-such as gestational diabetes-that can emerge during pregnancy. Statistics show that women who make regular visits to health care providers during their pregnancy have healthier babies, are less likely to give birth prematurely, and are less likely to have other serious pregnancy-related issues. A pregnant woman's OB/GYN will often refer her and her partner to helpful support groups or Lamaze classes. These health care practitioners also connect low-income pregnant women with referrals to much-needed government services, such as WIC.
During a normal, low-risk pregnancy, it is recommended that a woman make prenatal visits about once a month during her first 28 weeks; twice a month from week 28 to week 36; and up to once a week after week 36, according to helpful information compiled by the March of Dimes. Those with higher-risk pregnancies may need to make more frequent visits with their doctor.
Knowing the approximate due date is another reason prenatal visits are useful because this helps women determine how much time they will have to prepare for a new baby. Prenatal visits also provide an opportunity to receive an ultrasound to determine the sex of the baby after it has reached the appropriate point of development.
The education a woman receives about pregnancy and childbirth during prenatal visits is invaluable. Women will learn the important role prenatal vitamins play in the healthy development of the baby, how to manage their weight during pregnancy, and answer any tricky questions they may have about their pregnancy. Topics a pregnant woman may want to discuss with a health care practitioner during a prenatal visit might include: sexual activity during pregnancy, exercise during pregnancy, the risk factors associated with being pregnant as a teen or older adult, what changes to expect in your body during pregnancy, and how to manage discomfort during pregnancy.
This guest post is contributed by Jennifer Johnson, who writes on the topics of NP Schools. She welcomes your comments at her email Id: j.johnson19june@gmail.com.
Health Activist Master Class: The 4 Laws Of Expanding Reach
Apr 26th
At the WEGO Health Activist Meetup on April 15, a gang of varied and amazing Health Activists joined me as we grabbed a beverage and a flip chart to lay out our strategies for growing your audience.
This was no ordinary group, including (among others) eating disorder and substance abuse survivor and brilliant VoiceInRecovery; alchemist / industry-meets-real-people diplomat / social media power user extraordinaire Shwen; and blogger/community manager/energetic EMT (!) CarissaO. In fact, this group was too cranked up to stop after reaching the meet-up’s goal of “give us your Top 3 tips” – instead, we powered on to create 4 Laws for every Health Activist.
The 4 Laws Of Expanding Reach
1. Know Your Audience
2. Know Your Mission
3. Spend Time Outside
4. Connect Your Connections
1. Know Your Audience may sound like marketing 101, but if you haven’t done a real landscape survey of your area – and found the audience you want to attract – then you may be reaching your Mom and 10 high school classmates. Ask yourself:
· Where is my audience online (besides your community)?
· Who are the other Health Activists reaching my audience? (If you don’t know them, start collaborating)
· How is my audience different? (If your target is “Moms!,” time to get a lot more specific)
2. Know Your Mission is another way to ask “what’s your unique voice?” It’s critical that you differentiate yourself as a valuable addition to the Health Activist world, and constantly reinforce your brand. Ask yourself:
· Is my mission specific and different? (Try filling in these blanks: “My mission is to help (audience) who need (a specific type of help/support/information) with (your ways of communicating/helping); unlike (similar sites or competition), I (your differentiation and voice).
· Be true to your voice – then use themes to unite other perspectives (if you’re an expert in pharmaceutical treatments, invite an acupuncturist to address a problem or issue with you)
· Tell a personal story – not necessarily your own – to remind your audience who you are
3. Spend Time Outside is a law that most Health Activists understand innately, but the best are experts. In short, it means you will get back what you give the online community – our group recommends you contribute at least 3 times more content on others’ sites than in your own work. You’ll gain audience and support your fellow Health Activists when you:
· Support others (reply, comment, retweet, review, quote, list, carnival…)
· Get off your own blog or group to engage in interviews
· Organize offline meet-ups
4. Connect Your Connections is a simple concept too often overlooked – a reminder to multiply your postings, and your audiences, by linking together your social graph.
· Bare minimum: Facebook + Twitter + blog/group should all update each other, and remind your audiences to connect to all 3
o BUT WEGO Health Activists warn that “your Facebook should update your Twitter feed, not vice versa – nothing scares away your Facebooks fans faster than a hash of hashtags”
· Twitter can be your blog’s best source of new traffic – tweet, retweet, even retweet yourself, and DM other Health Activists
· Don’t forget Slideshare, LinkedIn, and other sites you found in your audience landscape
This group had MUCH more to say of course, but at WEGO Health we’d like to hear about your Laws Of Expanding Reach. What did our group miss? Do you have examples of using The Laws we can share with other
Healthy Baby Campaign Uses Texts to Reach Mothers
Feb 4th
Expectant mothers are getting a new tool to help keep themselves and their babies healthy: pregnancy tips sent directly to their cell phones.
The so-called text4baby campaign is the first free, health education program in the U.S. to harness the reach of mobile phones, according to its sponsors, which include Johnson & Johnson, Pfizer, WellPoint and CareFirst BlueCross and Blue Shield. Wireless carriers including AT&T, Verizon and Sprint have agreed to waive all fees for receiving the texts.
Organizers say texting is an effective means of delivering wellness tips because 90 percent of people in the U.S. have cell phones.
"Especially if you start talking about low-income people, cell phones are the indispensable tool for reaching them and engaging them about their health," said Paul Meyer, president of Voxiva, a company which operates health texting programs in Africa, Latin America and India.
Studies in those countries have shown that periodic texts can reduce smoking and other unhealthy behaviors in pregnant mothers.
Meyer said the U.S. program, run by Voxiva, will be the largest health-related texting program ever undertaken.
Under the new service, mothers-to-be who text "BABY" to 511411 will receive weekly text messages, timed to their due date or their baby's birth date. The messages, which have been vetted by government and nonprofit health experts, deal with nutrition, immunization and birth defect prevention, among other topics. The messages will continue through the baby's first birthday.
Text4baby is expected to be announced Thursday morning by officials from the White House's Office of Science and Technology Policy. Government officials will be publicizing the campaign in speeches and promotional materials.
Organizers hope the effort can curb premature births, which can be caused by poor nutrition, excessive stress, smoking and drinking alcohol. About 500,000 babies are born prematurely in the U.S. each year, and 28,000 infants die before their first birthday, according to the Healthy Mothers, Healthy Babies Coalition. The nonprofit is among the sponsors of the campaign.
"The real scary thing is that we're an industrialized nation and we're not doing very well on infant mortality, and we know prematurity is a big part of that," said the group's director, Judy Meehan.
Currently the U.S. ranks 30th worldwide for infant mortality, according to Meehan, behind most Western European nations.
Researchers at the George Washington University have agreed to evaluate the effectiveness of text4baby by measuring health trends for mothers and newborns.
Source
50 Foods Every Pregnant Woman Should Eat
Jan 25th
The following foods ought to find their way into a pregnancy diet, even if some of them must be ingested in moderation or within certain parameters.
Kidney BeansMayo Clinic states that 1 cup of boiled kidney beans a day provides pregnant women with 5.2 out of the suggested 27 milligrams of iron. Dry, as opposed to canned or fresh, legumes typically nurture more efficient absorption – a tip which comes straight from the National Medical Library at the National Institute of Health.
BeefPregnant women should veer towards leaner cuts of beef, which provides valuable proteins and iron necessary for fetal development and healthy blood – among other benefits, of course. Mayo Clinic recommends 3 ounces of beef tenderloin (or equivalent a day, as it provides 3 milligrams of iron per serving.
CerealCereals, most especially those with added iron and calcium, provide pregnant women with a plethora of important nutrients. Based on statistics compiled by the USDA and expressed by the Mayo Clinic, ¾ of a cup of fortified cereal provides a whopping 18 milligrams of iron a day out of the recommended 27. One cup of cereal with extra calcium offers between 100 to 1,000 milligrams of the suggested 1,000 a day (1,300 for teenage pregnancies. In addition, ¾ of a cup also contains 400 micrograms of folic acid, and Mayo Clinic experts believe that 800 micrograms a day prior to conception, and 1,000 a day following it is the healthiest habit.
Dark Meat TurkeyConsuming 3.5 ounces of dark meat turkey provides 2.3 out of the recommended 27 milligrams of iron a day, according to the Mayo Clinic. It is also an excellent source of protein as well.
ChickenPregnant women need around 71 grams of protein a day in order to facilitate fetal growth, and Mayo Clinic states that 3 ounces of chicken breast offers 27.6 grams of this necessary substance. Chicken also introduces valuable iron into a pregnant woman’s diet.
Salmon3 ounces of canned pink salmon (bones included provides mother and child alike with 181 milligrams of calcium out of Mayo Clinic’s suggested 1,000 a day (1,300 for teenagers. Purchasing boneless fish reduces the amount of calcium substantially. In addition, 3 ounces of salmon served any style offers 21.6 of the recommended 71 grams of protein a day. However, pregnant women are advised to stay away from uncooked or smoked salmon due to the associated potential health hazards.
EggsWhile pregnant women must avoid raw or undercooked eggs due to the increased risk of salmonella, the cooked variety makes for an essential addition to their diets. 1 large hard-boiled egg a day involves 6.3 grams of protein out of the suggested 71 and, according to the National Medical Library at the National Institute of Health, also serves as an excellent source of iron. They particularly recommend the yolks.
OrangesAs a citrus fruit, oranges serve as an amazing source of Vitamin C, which the National Medical Library at the National Institute of Health declares as one possible means of increasing iron absorption. Mayo Clinic also states that 1 small fruit involves 30 micrograms of folic acid. 6 ounces of fortified orange juice tacks on an additional 200 to 260 milligrams of calcium as well.
SpinachLike citrus fruits, the National Medical Library at the National Institute of Health claims that spinach and other leafy greens can help strengthen the body’s absorption of iron by up to 3 times the normal rate. ½ a cup of spinach plays host to 100 micrograms’ worth of folic acid, 3.2 milligrams of iron, and 120 milligrams of calcium.
YogurtAnother excellent and indispensable source of calcium, 8 ounces of low-fat yogurt provide 415 milligrams of the nutrient essential to fortify bones, teeth, and the circulatory, nervous, and muscular systems. Should a fetus receive an insufficient amount of calcium from its mother, it will begin leeching off its mother’s skeleton instead – rendering her far more susceptible to potentially devastating cracks and breaks.
AsparagusMayo Clinic states that 4 boiled asparagus spears offer pregnant women 85 micrograms out of the recommended 1,000 (800 prior to conception of folic acid needed in a day.
Great Northern BeansDried beans stand as an excellent source of both folic acid and protein, with ½ a cup of the Great Northern variety containing 90 micrograms of the former.
TofuFor pregnant women on staunch vegetarian or vegan diets, tofu makes for a viable enough replacement when it comes to adding protein and magnesium. The various brands of Mori-Nu, for example, contain between 4 and 6 grams per 3 ounce serving. Tofu, fortunately, is a versatile enough ingredient to be enjoyed in a wide variety of ways.
BananasConsidered a heart-healthy hallmark of sensible eating, 1 400 milligram Chiquita Banana offers pregnant women 15% of the Food Guide Pyramid’s recommended daily amount of Vitamin C, 12% of fiber, and 20% of Vitamin B6. All of these nutrients help keep a mother and her unborn child healthy and strong throughout all three trimesters.
Brown RiceNational Medical Library at the National Institute of Health touts that pregnant women ought to ingest 350-400 milligrams of magnesium a day, and brown rice and other whole grains prove an excellent source. The USDA particularly praises them as a valuable conduit for folic acid as well.
AlmondsAccording to the Almond Board of California, one ounce of almonds– or approximately 23 nuts – contains 6 grams of protein, 76 of magnesium, 3.5 of fiber, and 75 of calcium.
AvocadosNot only do avocados contain 2% of the Food Pyramid’s recommended daily value of iron, 4% of the potassium, 8% of the folate, 4% of the fiber, and 4% of the Vitamin C, but the California Avocado Commission also praises its status as a “nutrient-booster.” Consuming an avocado helps the body facilitate the absorption of alpha and beta carotene and other fat-soluble nutrients
PomegranatesThis popular super food has experienced something of a trendy resurgence lately, mostly due to its fantastic antioxidant properties. Men’s Fitness ran an article about the celebrated pomegranate, discussing how it contains 16% of the Vitamin C and 10% of the potassium needed in a day as well as 10 grams of fiber for every 1 cup.
TomatoesAccording to Gary Ibsen’s Tomato Fest farm, these internationally enjoyed, antioxidant-laden fruits also come packed with Vitamins A and C, calcium, and potassium – all nutrients necessary for a healthy pregnancy.
WalnutsThe California Walnut Commission celebrates these beloved tree nuts for their numerous healthful benefits. Pregnant women and their unborn children receive 4.6 grams of protein, 2 grams of dietary fiber, 0.9 milligrams of iron, 47 milligrams of magnesium, 0.9 milligrams of zinc, and 132 milligrams of potassium for every 30 grams of the actual edible part of the nut.
Swiss ChardIn addition to aiding the body in absorbing iron and other minerals, Swiss chard and its fellow leafy greens are also excellent sources of many nutrients necessary for healthy pregnancies. According to the University of Illinois, 1 cup of the chopped leaves hosts 3 grams of protein, 102 milligrams of calcium, 4 milligrams of iron, 960 grams of potassium, 32 milligrams of Vitamin C, and 15 micrograms of folate. It also contains 151 of the 320 milligrams of magnesium suggested by the University of Maryland Medical Center as the ideal daily intake for pregnant women. This dietary essential helps ensure normal organ formation and function.
ApplesUniversity of Illinois handily provides information on all the health benefits related to apples. An amazing fruit for the pregnant and non-pregnant alike, a fresh, medium-sized, uncooked, and unpeeled apple provides 4 grams of dietary fiber, soluble and insoluble fiber alike, 10 milligrams of calcium, .25 milligrams of iron, 8 milligrams of Vitamin C, and 4 micrograms of folate. Peeling the skin off robs the food of most of its Vitamin C, however, so pregnant women are advised to wash the apple as is before eating it to the core.
CarrotsCarrots surge with beta carotene, with only a half-cup serving providing a body with 4 times more than the recommended daily intake. Beta carotene converts itself into Vitamin A upon digestion, and the National Institute of Health statistics posit that pregnant adult women need around 2,565 International Units a day, while pregnant teenagers should take in around 2,500. University of Illinois states that one ½ cup of cooked carrots provides a staggering 19, 152 IU of Vitamin A acquired through the metabolizing of beta carotene. This valuable nutrient helps stimulate cellular and brain growth in everyone – not only fetuses and infants.
PearsPregnant women need plenty of fiber and Vitamin C to keep themselves and their , and pears provide them with one juicy route of acquisition. According to Pear Bureau Northwest, 1 medium-sized pear provides consumers with 24% of the dietary fiber and 10% of the Vitamin C recommended for a non-pregnant individual’s daily intake.
StrawberriesMany people do not realize that strawberries actually contain more Vitamin C than citrus fruits. University of Illinois outlines their benefits to everyone – not only pregnant women. 1 cup of sliced fresh strawberries contains 44.84 IU of Vitamin A, 29.38 micrograms of folate, 44.82 milligrams of potassium, 16.60 milligrams of magnesium, 0.63 milligrams of iron, 23.24 milligrams of calcium, 3.81 grams of dietary fiber, 1 gram of protein, and a startling 94.12 milligrams of Vitamin C.
KaleAnother dark, leafy green, Kale is considered an excellent source of fiber, Vitamin A, calcium, and beta carotene – among others. All of these, however, are entirely necessary nutrients for pregnant women.
GrapefruitAccording to the USDA, ½ a cup of raw grapefruit – no matter the pulp color – contains 1066 IU of Vitamin A, 39.6 milligrams of Vitamin C, 9 milligrams of magnesium, 160 milligrams of potassium, and 14 milligrams of calcium. The Wheat Foods Council also praises grapefruit juice as a recommended source of folic acid, with 23 DFE per cup.
BroccoliBroccoli contains 2.4 grams of dietary fiber, 2.3 grams of protein, 49 milligrams of Vitamin C, 53.3 nanograms of folic acid, and 89 milligrams of calcium – all nutrients necessary to stimulate fetal growth and keep a mother-to-be healthy throughout her pregnancy. All nutritional statistics courtesy of University of Illinois.
Oatmeal½ a cup of original, unflavored Quaker Oats without add-ins provide the pregnant and non-pregnant both with 15% of the dietary fiber, 5 grams of the protein, and 10% of the iron needed in a day. While allowances shift when a woman is with child, that still does not change the fact that oatmeal remains one of the better menu items for her to consider.
ChickpeasAlso known as garbanzo beans and serving as one of the main ingredients of the popular hummus dip (which pregnant women may enjoy as a healthy snack, Purdue University considers chickpeas a great source of protein and dietary fiber, and Wheat Foods Council ranks it as one of the best sources of folic acid. Cooked chickpeas and pinto beans both provide between 140 and 145 DFE of folic acid per ½ cup.
OkraAccording to the Wheat Foods Council, cooked okra provides 37 DFE of folic acid for pregnant women hoping to prevent birth defects. University of Illinois offers even more nutritional information on these valuable plants. In addition to the folic acid, okra also contains 2 grams of dietary fiber, 1.52 grams of protein, 460 IU of Vitamin A, 13.04 milligrams of Vitamin C, 50.4 milligrams of calcium, 256.6 milligrams of potassium, and 46 milligrams of magnesium as well.
Sunflower Seeds½ a cup of dry-roasted sunflower seeds offer pregnant women 152 DFE of the folic acid (information courtesy of Wheat Foods Council necessary for a healthy, stable pregnancy. 1 ounce of Planter’s brand sunflower seed kernels contains 12% of the recommended daily value for dietary fiber, 4% of the calcium, and 10% of the iron. They also come laden with 23% of the total fat, and ought to be consumed in moderation as a result.
LentilsWheat Foods Council places cooked lentils as offering 180 DFE per cup, making it the best source of folic acid for pregnant women. Beyond that, however, the USA Dry Peas, Lentils and Chickpeas (a resource validated by the USDA praises it as a viable meat replacement for women with both voluntary and involuntary dietary restrictions. ¼ of a cup of lentils also provides the pregnant with 8 grams of protein, 14% of the recommended daily allowance of iron as dictated by the Food Pyramid, and 2% of both the calcium and Vitamin C.
PineapplePregnant women needing Vitamin C, manganese, and folic acid to help nurture their unborn child should consider pineapple as one possible route towards supplying these nutrients. Wheat Foods Council lists it as one of recommended sources of folic acid, with 23 DFE per cup of juice. And Maui Pineapple Company states that two slices of their fruit offers 100% of the Vitamin C needed in a day as well as significant amounts of manganese.
Portobello MushroomsAlong with lentils, portobello mushrooms serve as a meat replacement for those with strict dietary restrictions or vegetarian or vegan diets. Prevention Magazine lists these hearty fungi as containing 4 grams of protein, 2 grams of fiber, 778.03 milligrams of potassium, and 0.23 milligrams of manganese.
Read the rest of the list here.
Due Maternity Winter Sweater Sale!
Jan 15th
For a limited time only, Due Maternity is having a winter sweater sale. All their sweaters and outerwear are 20% off. Check it out at Due Maternity. 
How to Train a Baby-Friendly Dog
Jan 14th
At this stage of your pregnancy, you now have nine months or less to change your dog's behavior, to keep his world spinning on its axis, but to graduate him from number one spoiled brat to the loving, happy, welcoming family pet, you surely want.
Begin teaching your dog not to touch, destroy or bury baby toys. You begin by selecting toys for your dog that look and feel no different from your babies toys. This is important, because a dog would find it difficult to differentiate between his own, squeaky toys and the squishy toys you picked out for your son or daughter. Spend a few minutes playing with the dog and his favorite toy. When he is fairly excited at the toy, throw it away, but keep it directly in his view. Then, put a couple of baby toys on the floor and tosses into their midst. Encourage him to go get his toy, and then go nuts when he consistently chooses baby toys instead of the dog toy. Trade the right toy for a treat. Try training as often as you can, at least once a week for a month and slowly increase the number of baby toys each time.
If your dog had never been around a baby, it's a very good idea to teach them not to get excited or scared by the crying, screaming, or gurgling he's likely to experience. You can desensitize your dog to baby sounds by placing your dog in a room with a CD player, or a tape of baby noises. Sit down and relax before turning on the player. Then put one hand on the volume control and watch the dog closely. Slowly raise the vitamin to up and watch this recognition from him, typically a dog will turn his head from one side to the other or prick up one or both ears. Let the tape play for the longest possible. 24 hours will be ideal but if it is not possible, then the first exposure must be in excess of four hours. The more the tapes play over the first two days the better this works. This is the desensitization process in which a dog learns to accept the sounds.
A professional dog trainer should deal with dogs who are truly aggressive toward people and or dogs and other animals. Don't let him become obsessed with the ball or toy. A run in the mornings is a good idea, or the park might work, because dogs who exercise makes far more relaxed and happy companions who are likely to sleep the rest of the day.
Dogs learn that they can get considerable attention by jumping up and grabbing a hand or clothing. Even negative attention such as shouting or pushing a dog away. This can be dangerous when the baby is around because it would be considered playing too rough if the dog is jumping on the baby. To help the dog learn not to jump, keep a container of dog treats just outside your front door. When visitors come to your home they should each put a few treats in their pocket before coming in. Everyone should ignore all of your dog's attempts to gain attention. No looking, no talking, and no touching! Eventually fed up with being ignored, your dog will sit down or wander off. At this time, you or your visitors can quietly call for him and ask him to sit. Then, he can and get treats, but only when he stays calm.
Think about the impact on the baby smells are going to have on your dog. I suggest you get your doggies used to as many smells as you can, including baby powder, the lotion, diaper rash cream, and so on. Put a smell on a cloth, and leave it in your dogs resting area for a day. After substituting in different smells, your dog will come accustomed to normal baby smells.
One of the traditional ways to introduce the newborns to the resident dog is to let him sniff a blanket that your baby has slept on. Certainly there is no harm in doing this, and it will be the first real exposure to your baby. Leave the blanket with your dog overnight.
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Tips for Saving Money Once the Baby Arrives
Nov 25th
Parents can spend up to $10,000 buying stuff for baby's first year of life alone! (read more about baby costs.)
But there are ways families can save thousands of dollars:
Cloth Diaper Your Baby
Cloth diapering can save families literally thousands of dollars and is good for the planet too. Cloth diapers have changed so much in the last decade - they are actually easy to use and oh so cute too. (talk to other moms about cloth diapering.)
Buy Items With Multiple Uses
Parents know how frustrating it can be to buy items that only last a few months before baby grows out of them. Look for items that grow along with baby. Think about a high chair that converts to a booster, or a toy that takes baby from tummy time to standing. (more about baby gear essentials.)
Plan Ahead
Parents may not realize how much they're spending on items they don't need at places like the grocery store. Plan your meals and shop for groceries only that you need.
Breastfeed Your Baby
It's no secret that breastfeeding can save a family more than $1,500, after all, formula is expensive!
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