Pregnancy

“Healthy Lifestyle for The Busy Mom” 21-Day Program, Starts October 20th!

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Registration is now open and I am offering a first-time only discount for my brand new 21-day program “Healthy Lifestyle for The Busy Mom”! I am offering a first time discount!

 For the busy mom  and  the expecting mom alike!

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Includes a 21-day menu plan – including family and kid-friendly recipes you’ve been looking for – over 50 recipes, plus 21 days of workout assignments. The best part, I will be coaching you along the way!

Receive instant access to your 21-day nutrition program upon registration. Access to the online members portal with new workouts and videos will be available on October 19th. Prior to beginning, the first group coaching call will be on October 16th where you’ll get more details about the nutrition portion of the program. Be sure to register prior to October 16th if you want in live on that call! (All calls are recorded so you can listen at a later date if you are unable to attend.) Registration will remain open through October 18th. Reserve your spot today!

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Here’s what’s included in the “Healthy Lifestyle for The Busy Mom” 21-day program. This program is designed for all busy moms – new and expecting! See video below for more:

3 Group Coaching Calls

  • All calls will be recorded so you can listen to them at your own convenience!
  •  More ways to eat healthy with a busy schedule.
  •  Yes, you can eat delicious food and be healthy too!
  •  Let’s tackle concerns with Diastasis Recti (abdominal separation)- because you can do something about it!
  •  Decrease your stress, even with a busy lifestyle.
  •  Find time for you!
  •  Hormones, Adrenals, Thyroid, Insulin, and so much more!
  •  No topics related around your health are off limits.
  •  Q & A

 

21-days of meal planning

  • Recipes even your husband will enjoy!
  • Over 50 recipes!
  •  Includes your weekly menu plan, grocery lists and recipes.
  •  Options for gluten-free, dairy-free and vegetarian diets.
  •  Extra recipes, and ideas for your kids too!

 

21-days of workout assignments

  •  Receive daily workout assignments including; new workouts, my online workouts, as well as recommendations from my DVD’s and digital workouts.
  •  Pregnant mamas, you’ll receive my pregnancy workout recommendations.
  •  Busy mamas, you’ll be receiving my schedule for quick and effective workouts you can squeeze into your busy schedule.
  • Learn simple release techniques to help with low back and hip pain.

 

Receive exclusive access to my private “Healthy Lifestyle for The Busy Mom” Facebook group – allowing you to connect with other like-minded, healthy mama’s, ask questions and more!

 BONUS: Register now and also receive FREE registration for “Healthy Lifestyle for The Busy Mom” 21-day program in the beginning of the New Year 2015!

Don’t miss out! Registration closes October 18th! Program begins October 20th!

Price regularly $149. First-time offer of $97  (price will go up in 2015)

 Hugs and Health,

Erica

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Pregnancy

Sweet Facts: Sugar & Artificial Sweeteners in Pregnancy

Pregnancy cravings hit all of us, and an occasional indulgence may seem like a right-of-passage during pregnancy– but watching your sugar intake is more important now than ever, here’s why:

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Sugars are important for our body, but the differences between natural and artificial sugars are astronomical. The American Heart Associations recommends that women consume a maximum of 100 calories of sugar per day, preferably through natural sugars occurring in organic fruits and vegetables (YES– these sugars count, too!). These healthy sugars keep your body balanced, but so many sugars we consume, especially in pre-packaged foods, are artificial sugars– which, along with adding unnecessary sugar to your diet, also add chemicals that your body can’t process, and what your body gets, your baby gets, too!
Some of these artificial sugars can be disguised under many names. When shopping, always be aware of labels that include hidden ‘sugar aliases’ such as; sugar high fructose corn syrup, dehydrated cane juice, fructose, glucose, dextrose, syrup, cane sugar, raw sugar, corn syrup, coconut sugar, agave, or honey– just to name a few. In moderation, the most natural sugars are safe for your and your baby, but excess sugar in your diet can lead to a lot of health issues.
Gestational Diabetes & Excess Weight Gain
The number of pregnant mom’s diagnosed with gestational diabetes has more than doubled in the last several decades. A leading panel of pregnancy experts in the US now believe that about 16% of pregnant women may have gestational diabetes, and this rapid increase is attributed to a few key factors in prenatal health, including sugar intake and maternal weight.
Gestational diabetes is manageable with great diet and exercise habits. However, an American Journal of Clinical Nutriton study found that babies born to mothers with poorly controlled GD are at risk of higher birth weight, more emergency c-sections & other pregnancy/labor complications. Studies also show these babies may be more likely to be overweight throughout their lives, proving the long term health affects of GD. To help avoid gestational diabetes, try to maintain a healthy balance of sugars in your diet, as well as talking with your doctor about your pre-pregnancy health and pregnancy weight gain.
Beware Artificial Sweeteners
FDA approved artificial sweeteners, including saccharin, acesulfame, aspartame, neotame, and sucralose, most commonly appear in food labelled low-fat, fat-free, or sugar free, like your morning yogurt or that after-coffee stick of gum. Although these sweeteners are deemed safe for consumption, most have yet to be studied during pregnancy. These artificial sweeteners offer no nutritional value, and are composed of mostly chemicals that haven’t been proven safe for use during pregnancy.
The Journal of Toxicology and Environmental Health found that many artificial sweeteners had very few positive human trials, and some have been linked to weight gain, intestinal issues, and cancers. The American Association of Pregnancy lists many of these sweeteners as unsafe during pregnancy, since the chemicals composing non-nutritive sweeteners like saccharin, aspartame, and cyclamate (currently banned in the US) can cross the placental barrier and reach your baby.
Mamas, please be aware that all sugars you consume will reach your baby– and sugars, while in small amounts necessary to the body’s balance, in excess can cause your body to function at a less than optimal level. To be your healthiest and sharpest, avoid processed and artificial sugars, instead opting for the recommended servings of organic fruits and naturally sweetened foods to satisfy your sweet tooth, and your pregnancy cravings.

 

Get The Knocked-Up Fitness DVDs & Guide to Pregnancy Fitness HERE

Julianna

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Check Out These Tips From Knocked-Up Fitness:

 

AJCN

Pregnancy

Worth the Weight: How Prenatal Exercise Can Help You Achieve Your Postpartum Weight Goals

If you’re one of many Knocked-Up mommas waiting for baby, and wondering how your body will react to pregnancy and delivery, you’re in luck!

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A study out of The American College of Sports Medicine shows an exciting new positive correlation between prenatal exercise and postpartum weight. Researchers found that women who practice moderate exercise and healthful eating habits are 75% more likely to reach their pre-pregnancy weight at 2 months postpartum! What’s even more amazing is that exercise and healthy eating during pregnancy yielded similar results in all moms-to-be –whether they practiced healthy habits before pregnancy, or only began exercising during early pregnancy. The study also confirmed that a healthy diet and exercise program does not contribute to low birth weight in babies, instead, it contributes to babies being born within a normal, healthy weight range!

This is an exciting breakthrough, since so many women (up to 70% in North America) struggle with postpartum weight loss. By proactively targeting strength and stamina activities during pregnancy, prenatal exercise gives women an opportunity to jump-start their postpartum fitness and reach their after-baby weight goals faster. Several studies show that hanging on to excess weight after baby can contribute to health complications and emotional stress (including postpartum depression), both of which can be significantly reduced by prenatal exercise. These amazing benefits can be reached in just a few workouts a week, and by implementing healthy eating habits.

If your doctor approves you for exercise during pregnancy try starting with some of the Knocked-Up Fitness simple, effective exercises, including Exercising During Pregnancy Can Help Prepare You for Life as a Mom! and remember to listen to your body

 

Get The Knocked-Up Fitness DVDs & Guide to Pregnancy Fitness HERE

Julianna

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Check Out These Tips From Knocked-Up Fitness:

 

 

Source:

American College of Sports Medicine

Pregnancy

Bringing Awareness to the Dangers of Low Amniotic Fluid

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Whether you are a first time mom or have experienced a prior pregnancy I want to talk about something that many expecting moms don’t give a lot of thought to…

I want to discuss amniotic fluid. Is yours sufficient? How would you be able to tell? When is it time to discuss this with your mid-wife or doctor any changes you have noticed with discharge?

I will be providing some hints to determine if you are working with low fluid and whether or not you may be leaking it!

Being that I just experienced my first pregnancy I had no idea, for some time, that what I was experiencing “down there” was in fact something that needed to be not only discussed with my mid-wife but also addressed much sooner than it was!

I had been to multiple appointments, had my scheduled sonograms, progressed from hearing the baby’s heart beat every few weeks to every two and then towards the end every week with no CLUE that I was slowly leaking amniotic fluid!

Some of you may be wondering how in the world I didn’t catch on to the fact that I had little to no fluid. However, when you are making it to each appointment and your mid-wife is giving you the OK on everything why would one think that the “damp” feeling I was experiencing each and every day as I was changing my undergarments would be anything other than the “normal” pregnancy discharge that ALL pregnant women experience.

My condition was caught right in the nick of time. Luckily, I had a breech baby.. you won’t be hearing many women feeling lucky about a breech baby!! So at 36 weeks I had an appointment to get a “version” done, a procedure in which a physician attempts to manually turn the baby from a head up to a head down position in an effort to give mom and baby the opportunity to have a vaginal delivery.

As is common protocol, prior to starting the procedure I was scheduled for a sonogram. This was utilized to ensure that the baby was still breech and to determine that I had sufficient amniotic fluid to turn the baby.

As many mothers know, a sonogram is a simple, painless, and relatively quick procedure. However, a telltale sign that something of concern may be happening, is when you have a sonographer leave the room multiple times to eventually return with the physician scheduled to do your procedure.

In a matter of minutes, I went from having the “version” schedule to having an emergency C-section. I had ONE 2 cm pocket of amniotic fluid (Just a side note the threshold in which many OB’s start to monitor fluid levels is 5 cm).

Although, at the moment, this was not welcomed news for many reasons obviously, primarily due to the fact that I wanted nothing more than to have a vaginal delivery retrospectively, I am quite blessed that it was caught.

After my baby had been safely delivered and I had adjusted to my new reality of being a mommy I started to get curious and ask the “who, what, when, where, how, and why” of this happening.

Below I have provided some general guidelines to consider if you are an expecting mom and at any point if you feel like the “damp down there” has changed or feels off I would encourage you to listen to your intuition, as no one knows your body better than you, and bring it up with your health care provider.

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I, unfortunately, experienced placental problems in which the placenta was not providing enough  blood or nutrients to the baby to the point at which it was picked up on the sonogram (the good news is, it can be picked up on a sonogram!!). It was concluded that this was caused by a small leak due to a rupture of the membranes causing a slow constant trickle of fluid resulting in a constant “damp” feeling.

So how can you tell if you MAY be leaking amniotic fluid?!

Honestly, it can be difficult to determine! During the third trimester the baby will put increasing amounts of pressure on the body, causing discharge to fall from the cervix. You may also begin to leak urine as the uterus puts additional pressure on the bladder.

Unlike these substances, amniotic fluid is odorless and will soak the undergarments as it leaks in a significant amount. Urine and cervical discharge occur in “spurts.”

For me, it became a nightly routine to remove undergarments that were dampened (not wet) all the way through. I attributed this to sweat and discharge only to now know this is one of the best indicators that you are indeed leaking fluid.

Also, I did notice that when I would rub my growing belly I didn’t feel the typical “squish” many women had due to the padding provided by the amniotic fluid however, with no previous pregnancies to compare this to I thought little of it!

Utilizing a sanitary napkin can be helpful in determining the amount and type of fluid you are leaking. However, my best advice to expecting moms is to pay attention and be aware!! As I said previously, no one knows your body better than you!

It is important to note that this was not due to the fact that I stayed active throughout my pregnancy! However, I also encourage you to stay hydrated!! It is so important not only for your overall health but the health of your baby.

Discuss any changes you pick up on with your health care provider!

 

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Pregnancy

MentorMob Parenting Resource

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Hey Mama’s, check out this brand NEW site MentorMob.com!

A couple of my favorite things about MentorMob.com

  1. It’s EASY to navigate!
  2. Info is chosen from respected blogs and other great sources (not just a google search engine)
  3. Fantastic info all in one spot
  4. Knocked-Up Fitness has several posts featured on MentorMob.com
  5. Plus so much more, check it out for yourself and read on…

MentorMob is the world’s first crowdsourced lifestyle learning website where a community of enthusiasts curate online guidebooks from the web’s best content. Always free to the public, these in-depth learning paths organize the web’s best learning content for you, and empower anyone to start, enhance or master any skill or hobby. One of our first communities that is continuing to grow everyday is parenting.

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Everyday expecting and existing parents are sifting through thousands of pieces of information, trying to find the right answers. And while the answer to all their questions likely exists on the web, a trusted answer is not always easy to find. 

 

This is the frustration we seek to eliminate by providing a definitive step-by-step path to learn, that has been curated by a trusted community (imagine a very organized Pinterest or Wikipedia-like source for important topics in parenting). 


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Pregnancy

Gearing Up for Baby: My 10 Must Haves!

Having a baby can turn anyone into a one-woman search engine– there are so many things you want to know! On the top of this list is finding the right baby gear, because you’ll be getting pretty well acquainted with it when your baby is here and you need to use them! As a blog dedicated to all things baby, I wanted to share some of my favorite baby gear with all of you!

1. Bouncer Chair
We have two, actually, because with both my boys this was about the only place they would sleep as infants– at that crucial time where you feel like if they don’t sleep on somewhere other than you for at least an hour, you might cry (just me?).Trust me on this one, when you have somewhere you can put your baby down without them crying, its worth it. I had two babies that hated sleep, therefore, I loved the vibrating bouncer chair.

2. Angelcare Movement and Sounds Monitor
I’m not an enormous fan of the video monitors, but this Movement and Sound monitor was on my must-have list. Monitoring baby’s temperature and heartbeat, and with amazing sound quality, I am so happy with this monitor– especially after going through 3 different monitors with my first that all had poor sound quality or lost signal or just broke!
3. Fisher Price Healthy Care Booster Seat
Currently on loan to my sister who has an 18 month old, this seat is super portable, easy to clean, comfortable, and convenient. I really dislike putting my kids in public highchairs, and what’s worse is going out and there being NO child seats available. We took this seat on visits to family across the country, and to almost every restaurant we went to from the time our first could fit into it, until he was able to sit in a normal seat at the table. If you plan on eating anywhere other than at home, I highly recommend this seat!
4. Eddie Bauer Trail Hiker 3 Wheel Travel System
After fighting with a four wheel stroller with my first, I knew we needed a 3 wheeler for this baby– and I absolutely love this stroller. My biggest complaint with four wheel strollers was the front tires constantly crossing, making it impossible to push! This three wheel stroller is perfect for walking and even light jogging with baby, and can easily be used with the infant car seat or seat a toddler. One note, we have an SUV and the car seat barely fits behind the passenger seat, so be sure it is suitable for your vehicle!

5. NUK products
I have been fortunate to be able to exclusively nurse both my babies so far, but they have pumped bottles for each of them if I have an appointment or need a nap– and I will likely never use another bottle after using NUK bottles and pacifiers. This is personal preference, but both of my babies preferred the nipple of these bottles and pacifiers to other brands, which I think has to do with its unique shape.

6. Evenflo Single Electric Pump
As I mentioned above, I do occasionally pump a bottle; and when my kids start cereal I add milk to their cereals instead of buying the brands with formula added. That being said, this pump is perfect for our needs. It’s perfect for busy moms– I can use it on one side while feeding on the other, so pumping doesn’t mean sitting around for longer than I have to! It isn’t used every day, but I use it regularly enough that a manual pump wastes too much time (had a manual with my first and it was torturous!). This pump is effective, comfortable, easy to clean, and fairly inexpensive when compared to other pumps– just some of the reasons I love this product!

7. Nursing Covers
While not all nursing covers are created equal– many of them do the same job in a similar way. I used my nursing cover a lot more with my first than with my second, and as you and your baby become more comfortable nursing, you may not need it. While your both learning, though, a nursing cover can be an essential part of nursing-in-public success, since you aren’t worrying about holding up a blanket and latching and holding baby (how many hands do we have, anyway!?!). To choose a good cover, make sure the material is breathable so baby and you are both comfortable, and it should have a secure, adjustable strap so it fits right, stays in place, and can be adjusted when needed!

8. A comfortable baby-wearing device
Again, not all brands are created equal, but many do the job right and it will depend on how it fits you personally. Be sure that whatever wrap you choose fits securely and is comfortable. Some of my favorites are: Moby wrap, the ErgoBaby Carrier, and the Infantino Wrap & Tie.

9. Live Clean Baby Products
With a complete line of baby products (we especially love the lotion, body wash, and non-petroleum jelly), the Live Clean Baby line is eco-friendly and free of harsh chemicals, leaving baby comfortable and clean. Plus the smell absolutely amazing!

10. Munchkin Baby Food Net Feeder
This little device makes giving baby the foods you’re already eating so much easier, and helps them learn to chew. Perfect for babies who are curious about food or teething, this tiny-hand-sized net gives them more options and satisfies their taste buds with real, healthy foods! My little guy ate strawberries in this thing like they were going out of style!
So there you have it! Some of the best items that we (my kids included) have absolutely loved! Hopefully you find these and any other products you buy make your life with a little one, a little easier! :)

Julianna

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Pregnancy

Life With 2: Second Time Moms Tell All!

‘Having a baby changes your life forever!’
It’s absolutely true; and when you’re pregnant with your first, everyone reiterates that your life will change (like it hasn’t already during pregnancy!!). But once you’ve tried your hand at mommy-hood, and announce a second pregnancy– people don’t mention quite as often how much the balance shifts again. Some will mention a change for older siblings, but many forget to mention that you will now be outnumbered!
Life with two has a whole new set of challenges and rewards. For example, your oldest will be sharing toys and attention– but the reward of seeing them play together and interact is so worth it. The great thing about life with two or more, is that no matter how different each child is, you’re a little more experienced each time. This might be why some studies are showing a co-relation between happiness and having 2-3 children, and a decreased risk for post partum depression and delivery disatisfaction. Second time moms can be more in control!
Another interesting study shows that 2nd time moms (and in subsequent pregnancies + beyond) there are greater feelings of control over situations and emotions, leading to happier moms and happier babies.
As a second time mom myself, I’m slowly finding that there is balance (and life!) after two, outside of my house.
Shopping trips, family outings, and time for yourself can happen with a 6 month old and a 4 year old (or more!)– and the more times you do it, the more normal and manageable it becomes. Some of these issues are the most common concerns among parents with multiple children, and the best response to alleviating the stress by experienced parents, is to schedule your time. Making a plan and schedule you can stick to– one that’s reasonable and achievable– will make you feel more satisfied with your time.

Here are a few important things you may not think to schedule in, that can improve your day-to-day satisfaction:
1 on 1 dates with older children– a walk to the duck pond is my son’s go-to mommy date.

Movie Night In with your Spouse– it’s inexpensive, comfortable, and can do wonders to reconnect.

Express Mani/Pedi– Time for yourself doesn’t have to mean hours away. Taking an hour for some easy pampering, time at the gym alone, or a bubble bath will refresh your mind and body.

Baby Massage– Time alone with baby can often equate to groggy, 3am diaper changes. To get to know your baby like you did with your first, schedule a little time alone with your wakeful baby while someone else has time with just the older kid(s). Baby’s little personality without distractions might surprise you!

Whether you’re only child is on the way to becoming an older sibling, or your a seasoned mom of multiples, these tips can help you manage your time with your little loved ones.

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Julianna

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Sources:

NCBI

Pregnancy

My 3rd Pregnancy {Being Induced}

My 3rd Pregnancy gave me an introduction to induction. While I was nervous at first to be induced, I researched my options and embraced the induction process. I’m thankful for my healthy baby girl. Watch the video below for the full story, with lots of information about being induced!

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